Explorez tous les épisodes du podcast Journey With Me Through ADHD: A podcast for kids

As we close out ADHD Awareness Month and our "Rewrite Your Story" series, I want to remind you of something important: the story you tell yourself is the one your brain learns by heart! 

Your brain can learn new pathways, which means you can practice a new story- even when the old story tries to creep back in! You are NOT your mistakes. You are not too much and you are definitely not broken! For kids with ADHD, old stories like, "I can't,""I always mess up," or "I'm too much" can feel really loud and familiar. So let's continue to practice telling ourselves a different story.

In this episode, we talk about neuroplasticity in a kid friendly way, creating simple family habits to reinforce new stories, and what to do when those old story's come back, because let's face it...they probably will at some point and we want to be prepared!! 

Let's continue to practice pausing, notice the old story, and choose a new one! Let's make the story we tell ourselves be the one worth knowing and living out! Because every day is a gift! You are loved, valued, and capable of anything you set your heart and mind to! 

I want to give a final shout out to our October sponsor, Echo Journal! This incredible FREE journaling app allows you to lay it all about there as you voice your thoughts and feelings into this secure app to save and reflect on for later. And what I really love about Echo Journal is the fact that you can track your journal to see if you NOTICE patterns in your mood, habits, emotions, and growth over time! For busy, creative brains, sometimes getting our thoughts out of our heads is the first step towards a deeper understanding and better self-awareness. Echo Journal's tagline is 'Speak your way to clarity.' So if you want to give it a try go to https://echojournal.ai/ to download today! 

Thank you Echo Journal for being our October Sponsor! 

Make sure to sign up for my monthly newsletter on my website www.katelynmabry.com. I share what the monthly series will be, details on our sponsor and more resources to come!! Thank you for being here! Have a blessed day!! 

What if a hard day isn't the end of your story...but just a plot twist!?

In this episode, we're talking about what it means to flip the script when your ADHD brain gets stuck in a hard moment, a big feeling, or a mistake. You will learn why you don't have to wait until everything is fixed to start writing a better story- AND why a hard day doesn't mean you are going backwards. 

You will better understand how we tend to be "right now" thinkers and learn how to flip the script to do more "future self thinking!" You need to tell your future self what your page/ next tiny step will be... 

Flip the script toolkit:

1. Practice a pause:  Is this a hard moment or is this who I am...
2. Remember (after finding calm/regulation) that your story isn't finished. A mistake isn't the ending. A meltdown isn't who you are!
3. Imagine what you want your future self to do...
4. Choose one tiny next step...

Let's take an intentional breath, stay curious, and let's start imaging what you want your next chapter to look like. You get keep writing, because your story is still being written! 

Have you checked out Echo Journal YET!? Our October sponsor is a fabulous FREE journaling app that simply lets you talk through your many thoughts and feelings using your voice. You can pause, reflect, and let your thoughts come out naturally-without having to sit down and type everything out. I love doing this on a walk too!

And what I really love is that Echo Journal can help you notice patterns in your moods, habits, emotions, and growth over time! This is a gift for our busy, creative brains. Sometimes, getting our thoughts out of our heads is the first step toward better understanding!

Echo Journal's tagline is 'Speak your way to clarity.' So if you want to give it a try, you can download the app though http://echojournal.ai/ 

Makes sure you follow my podcast and check out my website www.katelynmabry.com  while you are at it to sign up for my monthly newsletter to follow for more resources. I look forward to hearing from you! Have a blessed day! 

Have you ever wondered. "Why can't my brain just work like everyone else's!?" If so, you are not alone and we need to recognize any false belief that we are broken and need to be fixed, not true! Instead, we need to celebrate our differences and figure out how we can work with our brain vs against it! 

In this episode, my daughter joins us again as we talk about what it really means to live with a beautifully, brilliant one of a kind ADHD brain that has differences to explore. We also want to explore how ADHD can in fact make some things harder, but it does not mean you are broken, lazy or less capable! 

Together we'll learn to look at our brains with curiosity instead of shame, discover what helps us, and remember that ADHD is only one part of our story.  You are learning how your brain works- and there is so much to discover about YOU! 

If you haven't already, check out our October sponsor Echo Journal! This brilliant app is designed for our busy brains that need to release our many thoughts, feeling and experiences throughout our days! Echo journaling is a FREE journaling app that lets you simply talk through your thoughts using your voice. You can pause, reflect, and let your thoughts come out naturally-without having to sit down and type everything.

And what I really love is that Echo Journal can help you notice pattern in your moods, habits, emotions, and growth over time! For busy, creative ADHD brains, sometimes getting our thoughts out or heads is the first step toward understanding them. Echo Journal's tag line is 'Speak your way to clarity.' So if you want to give it a try, download Echo journal using this link http://echojournal.go.link/btg3L. 

Make sure you visit my website www.katelynmabry.com to sign up for my monthly newletter and check out my other resources! 

Have you ever noticed that your brain has a story about you!? Maybe it says, "I always mess things up." Or "I'm not good at this." Or maybe, "everyone else can do this, so why can't I?"

If you've ever had thoughts like these, I want you to know that you are not alone and that the story your brain tells you isn't always the truth! In this episode, we will explore the stories that our ADHD brains can build over time- especially after a mistake, frustration, pressure, or shame.

We'll talk about the difference between something you struggle with and who YOU are! Let's seperate the struggle from our identity! We want to remember that shame can make certain stories feel SO loud, and how learning to notice a story is the first step toward changing the ending! 

Because you are NOT your mistakes.  You are not your struggles. And you are definitely not the worst thing your brain has ever said about you! Your brain may have written the first version of the story- but you can learn to write a new one with a better ending!! 

One fantastic way to rewrite your story is to check out and download the Echo Journal app. This is a FREE journaling app that lets you simply talk through your thoughts using your voice. You can pause, reflect, and let your thoughts come out naturally-without having to sit down and write/type everything out. What I REALLY love is that Echo journal can help you notice patterns in your mood, habits, emotions, and growth over time! For busy ADHD brains, sometimes releasing thoughts is the first step to understanding them. Echo Journal's tagline is "Speak your way to clarity!" LOVE THAT! Download the app today at http://echojournal.go.link/btg3L

You can also visit me at www.katelynmabry.com to get signed up for my weekly newsletter and follow me for more resources. I also offer free consultations to learn more about my 1:1 coaching program! I hope to hear form you soon! Have a blessed day! 

Hey friends! You made it to the end of our "Training Your Brain to Notice" series. This series, we discovered that your ADHD brain isn't bad at noticing- it often notices differently and more intensely!

We explored routines, spaces, your body, everyday tasks, and learning that noticing isn't the finish line. It's the starting line! Your brain has been noticing things all along. Now you're learning how to turn up the volume, listen to those signals, and work WITH your brain instead of fighting against it! 

You've got this. Now what? Let's find out what your amazing brain can do next! 

Make sure your check our October sponsor, Echo Journal! Have you ever had SO many thoughts in your head that you don't even know where to start? Or had a BIG feeling and wished you could slow down and figure out what was really going on? Well, this is where Echo Journal comes in! 

Echo Journal is a FREE journaling app that lets you simply talk through your thoughts using your voice. You can pause, reflect, and let your thoughts come out naturally-without having to sit down and type everything. What I REALLY love is that Echo Journal can help you notice patterns in your moods, habits, emotions, and growth over time! For busy ADHD brains, sometimes releasing thoughts is the first step toward understanding them. Echo journal's tagline is "Speak your way to clarity." Download the app today and give it a try at http://echojournal.go.link/btg3L. 

Come visit me at www.katelynmabry.com to get signed up for my monthly newsletter, check out my other resources or even just follow my journey on Instagram. I would also love to hear from you through a review or a message sharing your journey! I look forward to hearing from you soon. Have a blessed day!

Have you ever suddenly realized you're really hungry, overwhelmed, tired, or frustrated- and wondered how you got there so fast? I'm exploring that question with a very special guest...my daughter who shares an ADHD brain with you and me too! She is excited to connect with you!

In this episode, we're talking about the messages your body sends you all day long. Sometimes your body gives you little clues before feelings get really BIG. Maybe your stomach feels funny, your body gets tight, your heart feels like it's racing, or you start feeling extra irritated. Your body is talking to you.

We explain how ADHD can make it harder to notice those signals sometimes, and we'll talk about ways you can start checking in with your body before you reach your "I CAN'T DO THIS ANYMORE!" moment.

Think of it like your phone giving you a 20% battery warning. Your bodies gives you a warning too! And here's the really cool part: That exact same sensitivity that can make things feel BIG can also help you notice things other people miss! That is your superpower!! 

So grab your body detective hat and join my daughter and me as we learn to listen to those little signals, like an antenna or a weather forecast, before the storms become too big!

Your body is aways giving you a forecast. Let's learn how to check the weather each day! 

Visit me at www.katelynmabry.com to sign up for my monthly newsletter, follow me for more resources, or reach out with quesitons/ future episode ideas! I look forward to hearing from you! Have a blessed day! 

Hey friends! What if your house is tryingb to tell you something? Have you ever walked past the same Lego or bracelet beads again and again? Your eyes saw it...BUT somehow your brain didn't send the message: " Hey! Someone should probably pick that up!"

That's because seeing something and noticing something are two completely different things, especially for an ADHD brain. 

In this episode, my 10-year-old daughter and I are taking you on a little detective mission around your own home. Because our spaces are consistantly giving us information. 

The backpack by the door. The pile on the counter. The shoes in the hallway. The beads on the floor. But sometimes, epecially with ADHD, our brains get really good at tuning those things out. It doesn't mean you are lazy. It doesn't mean you don't care. And it definitely doesn't mean something is wrong with us. We are just still learning the skill of noticing in different ways. 

I also want to help you discover something really cool about your ADHD brain. The same brain that can completely tune out a pile of stuff might notice the tiniest detail that everyone else missed. Your brain isn't bad at noticing. Your brain may just notice differently. 

So in this episode, we're going to put on our imaginary detective hats and learn how to tune back in to what our spaces are telling us- without turning it into a giant shame spiral. My daughter and I share why noticing has to come before organizing and how we can practice awareness in a way that feels kind, doable, and actually helpful. 

The clues are already there. You just have to learn how to look for them. 

I hope you walk away remembering this:

• Your space is giving your information all the time.
• If you don't notice it right away, that isn't a character flaw.
• Noticing is a skill and skills can grow! 

So grab your detective hat, look around your space, and let's see what your ADHD brain discovers. Because you might be surprised by just how good your brain really finding clues!

You don't want to miss the incredible event our podcast sponsor as coming up! If you can understand ADHD, but still feel stuck when the student in front of you is struggling, this FREE Q & A is for YOU. How do you help them get started without constantly reminding them? Why doesn't an organization system ever seem to stick? How do you help them become more independent without doing everything for them?

On September 17th, ADHD coach and former special education administratior Brooke Schnittman @coachingwithbrooke is hosting a FREE live Q &A for parents, educators, coaches, and professionals who want REAL answers to those questions. Brooke will also share more about her 3C Activation ADHD Coach Training, which teaches you how to support students ages 8-25 with executive functioning, motivation, organization, time management, studying, emotional regulation, self-advocacy, and more.

If you support a student with ADHD and want to know what to actually DO, join us!! Register today at www.bit.ly/journey3C

You can also sign up for my monthly newsletter @ www.katelynmabry.com and follow for more resources! I hope to hear from you! Have a blessed day!  

Do you ever have one of those days when NOTHING seems to go according to plan!? Your morning starts off on the wrong foot, one little thing goes sideways, and suddenly it feels like the whole day is ruined? If you've felt this way too, you are NOT alone! 

In this episode, we are blessed with the opportunity to talk with Licensed ADHD Coach and former special education administrator, Brooke Schnittman about what happens when ADHD, perfectionism, and big emotions collide! Brooke shares her own story of being bullied and how these experiences helped her understand the importance of noticing what's happening in ther nervous system- and knowing when it's time to adjust. We talk about why we often plan for maximum capacity, but how it's SO important to plan for when things go sideways. Because needing to change the plans doesn't mean you failed. It means you noticed what your brain and body needed and adjusted! 

Brooke also shares a simple strategy to practice called AIR:

A- Acknowlendge: Notice what's happening in your brain and body. Name it to tame it!

I- Interrupt: Break the cycle. Pause the spiral and give your mind and body a chance to reset.

R- Redirect: Choose one tiny next step. Ask yourself, "what's one 1% action I can take right now that my future self will thank me for!?"

Your day doesn't have to go perfectly for you to have a good day. Sometimes the most powerful skill is recognizing when the plan isn't working- and giving yourself permission to make a new one! 

Remember: A sideways day is not a failed day. It's simply a day that needs a reset! 

This episode of Journey with Me Through ADHD is sponsored by Coaching With Brooke and the 3C Activation ADHD Student Coach Training. If you're a parent, educator, coach, or professional supporting a student with ADHD, you probably already understand what they're struggling with. The harder question is what to actually do about it.

The 3C Activation ADHD Student Coach Training teaches strategies to help students ages 8-25 build follow-through, get organized, and stay motivated, without consistant reminders from adults around them. Created by ADHD Coach and former special education administrator, Brooke Schnittman, this training gives you step-by-step framework you can use with your own child, students, or coaching clients! 

Mark your calendars for September 17th, when Brooke is hosting a FREE live Q&A parents, educators, coaches, and professionals who want to learn more about training and how to better support students with ADHD. Bring your questions and see if 3C Activation is right for you. Register for FREE @ www.bit.ly/journey3C today! 

Make sure you hit that follow button to continue on this podcast journey of learning together and visit me at www.katelynmabry.com to sign up for my monthly newsletter and gather more resources! Have a blessed day!!  

What if I told you that your brain has a secret superpower- and you just haven't unlocked it get!?

In this episode, we're kicking off a brand new series called "Training Your Brain to Notice." You'll discover how your ADHD brain is already amazing at spotting things others miss and why noticing is a SKILL you can grow with practice. Think of it like finding a hidden level in your favorite video game! 

This month, we'll become brain detectives as we learn to notice thoughts, feelings, what our bodies are saying, and the world around us in fun, simple ways. 

Takeaways:

• Why noticing is like unlocking a secret level in your amazing brain.
• How ADHD brains notice different things than others do.
• The difference between noticing and fixing.
• How practicing noticing can make school, friendships, and big feelings easier to understand.
• Why this series is about growing your superpowers- not adding more pressure! 

This week's brain challenge: Practice pausing ONCE today, take a slow breath and ask yourself:

" What do I notice right now?"

There are no wrong answers- just another chance to level up! Every time you practice noticing, you're leveling up your incredible one of a kind mind! 

A note for trusted adults:

This episode introduces noticing as a strength-based, shame-free skil that can be developed over time. Rather than focusing on what kids with ADHD "miss," it highlights the unique ways their brains observe the world, while teaching them to slow down and recognize what's happening before reacting. Practicing noticing together can strengthen self-awareness, emotional regulation and confidence throughout the week!

Visit my website at www.katelynmabry.com to sign up to receive a monthly newsletter or to learn more about other resources, including the book I wrote, "Hi It's Me, I have ADHD." This colorful book and simple text could be a great visual to ignite that skill of noticing and have a deeper understanding to the beautiful brain you have! I love being on this journey with you! Have a blessed day! Can't wait to be with you again next week! 

Hey friends! Today we wrap up our Back to School Rhythm & Reset Series! Make sure you go back and listen to the entire series to get the full picture and information to learn and grow from! 

Have you ever looked at someone else's routine and thought, "hmm, why can't I just do it like that!?" The truth is, your brain is uniquely YOURS- and the routines that work for someone else might not work for you, and that's OKAY!

In this episode, we will talk about how we can create routines and supports that fit your brilliant, one of a kind ADHD mind. We will explore why flexibility matters, how to build realistic routines, and why celebrating small wins is more important than trying to get it perfect...because we know practice makes progress, never perfection! 

Let's think of it like musical rhythm again: Every drummer has their own rhythm. Your job is ot to sound like everyone else. Your job is to find your own beat. 

As we wrap up this series, we'll talk about building unconditional confidence by learning to lean into what you CAN control (thoughts, attitude, effort, and how you treat others), practice the skill of noticing what helps you succeed day by day, and creating systems that remind you that you are capable just as you are!

Key Takeaway: The best routines are the ones that work best for YOUR brilliant brain! You don't have to copy someone else's rhythm- you can find your own beat! Thanks for joining me today! You are loved, you are valued, you are capable of anything!  Have a blessed day! 

This episode is sponsored by Coaching With Brooke and the 3C Activation ADHD Student Coach Training."  Make sure to sign up for her FREE Q&A workshop, all about her 3C Activation ADHD Student Coach Training, coming up on September 17th . Go to www.bit.ly/journey3C to register today! If you are a parent, teacher, educator, or support professional who work with kids with ADHD, then you know all about the day to day challenges, yet sometimes are faced with wondering what the next step should be! Check out this workshop and bring all of your questions for supporting kids 8-25 on their ADHD journey. Created by ADHD Coach and former special education administrator, Brooke Schnittman, this training gives you step-by-step framework to use with your own child, students, or coaching clients! This is a gift for all who attend! Pause and register today! 

I would love for you to hit that subscribe button if you enjoyed this episode and want to hear more, SHARE with a friend who may be on this ADHD journey too! It would also be amazingly awesome if you could leave a review!! I appreciate YOU!!! Check out my website www.katelynmabry.com for more resources or to reach out to me for more info on the 1:1 coaching I offer as a next step! I look forwarding to being with you again next week!! 

Does your brain just feel "off" some days!? Maybe it's extra hard to focus, your emotions feel bigger than usual, or everything seems more overwhelming. The good news? It doesn't mean you are failing. It just means your brain and body might need a little extra support, and that's totally okay!! 

In this episode, we will talk about how sleep, stress, busy schedules, and overwhelm can make school feel harder for your ADHD brains. You'll learn how to NOTICE signs that your brain needs a reset and discover simple ways to help your nervous system find it's rhythm again.

After all, even musicians lose beat sometimes. The important part isn't being perfect- it's learning HOW to find your rhythm again. 

In This Episode You'll Learn:

• Why feeling "off" doesn't mean you are failing.
• How sleep, stress, and overwhelm affect your ADHD brain.
• Why focusing gets harder when your brain is overloaded.
• Signs your brain and body may need a RESET.
• Simple ways to find calm and get your nervous system back on beat! 

Remember: Your rhythm might change from day to day, and that's okay! Your brain isn't broken- it simply needs the right support to find it's rhythm once again!!! You are learning, growing and loved every step of the way!!

Check out www.katelynmabry.com for more resources or to reach out with a future episode idea! We are on this journey together and I would love to hear from you!! 

Hey friends! Have you ever just had a rough day!? I know I have and I know my kids do too! This episode is for you if you want to discover how to bounce back and reset after those hard days! 

Maybe you forgot your homework, had a hard time focusing, got into an argument with a friend, or ened the day simply frustrated with yourself. If you've ever thought, "man, I messed everything up," you are not alone and the good news is that those messes can turn into beautiful days ahead! 

In this episode, you will hear from licensed therapist and ADHD specialist, Bryan Peacock as we talk about one of the most important skills every kid can learn: how to reset after hard days. 

Together, we explore why ADHD brains are often like race cars with bicycle breaks which often leads to more challenging days that do not define us, but can refine us! Mistakes are opportunities for learning and growing. Showing yourself kindness is just as important as working hard. We also talk about how trusted adults can help you get back on track and why progress always matters more than perfection.

Top takeaways:

• Why everyone has hard days- including adults! 
• What a "reset" really means.
• How to stop one bad moment from becoming a bad week.
• Simple ways to calm your brain and body after a tough day.
• Why asking for help is a sign of courage and strength.
• How to build confidence by giving yourself a regulated fresh start the next day! 

So if today felt messy, frustrating, or overwhelming, take a deep breath and join us. Tomorrow is a brand new chance to begin again, and your brain is always capable of finding rhythm. 

I highly encourage you to find an ADHD specialist therapist or coach to take a next step on your ADHD journey! It's something that our family does and I know it would bless your socks off too! Have a great day!  

If you like this episode and want to hear more, make sure you follow for more, write a review and reach out for more resources at www.katelynmabry.com. 

School is starting up again, and if you're feeling a little nervous, excited, or even a little mixed up inside- You are NOT alone!! In this episode, we are kicking off our back to school Rhythm & Reset series by talking about why getting back into school routine can feel extra tricky for ADHD brains. 

Starting a new school year is a lot like learning the beat of a brand new song. At first, it might feel a little wobbly, but with time and practice, your brain will find it's rhythm. We'll talk about simple ways to make mornings feel easier, build new routines one step at a time, and remember that you don't have to be perfect to have an amazing school year! 

So let's take a nice deep breath, give yourself lots of grace, and let's find your school rhythm together. 

Takeaways from today's episode:

• Your brain needs TIME to find its school rhythm- It's okay if it doesn't happen on the first day.
• You don't have to be perfect to have a great school year.
• Small routines can HELP mornings and school days feel a little calmer.
• ADHD brains often need extra time to adjust to changes, and that's completely okay.
• Give yourself GRACE and celebrate the little wins along the way!

Thank you for listening friends! Lets keep learning, growing, and journeying together through ADHD together! Have a blessed day! Make sure you follow to stay tuned into the rest of this series and share with friends who this may be helpful for too! 

Visit me at www.katelynmabry.com for more resources. I would love for you to reach out to share episode ideas or to learn more about my 1:1 coaching program! 

Music isn't just something we listen to- it can become one of the most powerful tools in your family's ADHD toolkit! I know it is ours! 

In this final episode of our Regulating Through Music series, we explore how to intentionally weave music into our everyday life to make routines feel easier, transitions feel smoother, and family connection feel stronger! Speaking of family, I have my little man with me in this episode, helping me share some of the ways music helps our family on a daily basis! 

Music can provide our ADHD brains predictability, momentum, emotional regulation, and an overall sense of calm when things feel overwhelming! Guess what the best part is!? You don't have to be "musical" to use it! A simple playlist, a favorite song, or even a quick dance break can make a HUGE difference. 

In this episode, we will share practical ways you can use music throughout the day, including:

• Starting mornings with an energizing "hype song."
• Creating a clean up playlist that makes chores more fun.
• Turning car rides into moments of family connection.
• Using dance parties to reset big feelings and busy bodies.
• Building stronger family memories through shared music.
• Create playlists for different moods, routines and activities to have set and ready to play any day! 

You will also learn why music can help the ADHD brain find steady rhythm- just like a drumbeat helps musicians stay together. When life feels busy or overwhelming, music can help your brain know what comes next and make the day feel a little easier to follow. 

This week's target: You don't have to create a perfect routine overnight. Start with ONE song, one playlist, or one family dance party! Small rhythm repeated overtime can make a HUGE impact! 

Take away: Music is like giving your busy brain a steady beat to follow. It won't make every hard moment disappear, but it can help life feel smoother, calmer, and a whole lot more fun!

Thank you for joining us on this regulation through music series! If you like what you hear make sure you subscribe and share this podcast with a friend who is on this ADHD journey too! We are all in this together! Please reach out with future episode ideas or if you'd like to know more about my 1:1 coaching services www.katelynmabry.com! I love and appreciate each one of you! 

Have you ever felt like your feelings were so BIG they almost felt like a storm inside your brain? Sometimes happiness makes you want to jump up and down. Sometimes sadness feels too heavy for words. The good news is that your feelings aren't bad- they just need a safe place to go.

In this episode of Journey With Me Through ADHD, we're exploring how music can become one of your brain's favorite regulation tools. Whether you love to sing, dance, drum on a table, write songs, or simply listen to your favorite playlist, music can help your emotions move instead of staying stuck inside. 

Together we'll discover:

• How music gives big feelings somewhere safe to go.
• Why moving your body to rhythm helps calm your nervous system.
• Simple dance breaks and drumming activities can be great emotional regulation strategies.
• How songs can help you recognize and name your emotions.
• Fun ways to create "big feeling playlists" like happy, calm, brave, or even frustrated.
• Why many ADHD kids feel deeply understood through music.

Remember this: Feelings are like storms inside your brain, and music can help the rain come out safely. You don't have to keep your emotions bottled up. Music gives them a healthy, creative way to be heard. 

So grab your headphones, turn up your favorite song in the car or kitchen, and let's discover how music can help your amazing ADHD brain express those big feelings in healthy ways! 

Because every feeling deserves a safe place to go- and sometimes that place is a SONG! 

If this episode encouraged you and your family, be sure to subscribe, leave a review, and SHARE it with other families you know who are on this ADHD journey! Every share helps more children discover that their ADHD brain is wonderful, capable, and never alone! 

Until next week, keep growing, keep learning, and keep journeying with me through ADHD! Love and appreciate each and every one of you!! 

www.katelynmabry.com 

Does music actually help your brain find focus? The answer is yes for me and my kiddos too, how about you!? 

In this episode, you will become a "focus exploror" as you learn to discover which kinds of music might be helpful, powerful tools to find your focus, stay productive, engaged and find calm in different situations! We will activate the power of noticing too! Because you may find that your brain works better with a little backgroung music instead of complete silence. If this is a reality for you, it's SO true!

We will talk about how the right kinds of music can help quiet some of the extra "brain chatter" that makes it hard to focus. Instead of silence feeling distracting or uncomfortable, music can give your brain just enough background noise entertainment to help you stay on task. Think of it like giving your busy brain a gentle rhythm to follow while you work. 

In this episode, you will discover...

• Why many ADHD brains focus better with music then with complete silence.
• How music can help calm the feeling of overwhelm.
• The difference between instrumental music and songs with lyrics.
• Ways to use music during homework, reading, chores, or creative projects.
• How to create your own "focus beats" playlist.
• Why everyone's brain is differetn- and it's okay to experiment to find what works best!

Music isn't JUST something we listen to- it can be a regulation tool that helps our brains feel organized, steady, and ready to learn! So grab your headphones, press play, and let's discover how the right beat might help your amazing ADHD brain find focus! 

Remember: Your ADHD brain isn't broken- it just works differently. Sometimes the right song is exactly what your brain needs to help you do your best! 

If you've enjoyed this episode, be sure to subscribe, leave a review, and share it with another family raising amazing ADHD warriors too! Every episode helps you better understand your incredible one of a kind mind- one journey at a time! Visit me at www.katelynmabry.com for more resources or to contact me! I would love to hear from you! Have a blessed day! 

Do you find yourself overstimulated, feeling anxious, irritable, or have a hard time focusing in different day to day scenerios!? If so, you are not alone and this is the episode is for you. 

In this episode, you will discover how different types of music can help regulate different moods and your nervous system in different situations. The right music can help your brain feel safer and calmer. I share how I use music to move through different tricky tasks and transitions, as well as give tips on how you can embed music in so many different ways too! Creating different safe playlists to go along with your daily routine of to dos is a great idea too! 

• Calming playlist for overwhelm
• Using music during transitions
• Music for morning or bedtime routines
• Using music for activation and momentum when a task feels tedious

You will discover that lyrics and tempo affect emotions and use music to regulate your mood. This is a great jumpstart to heighten your self-awareness around how music affects you. We even use the analogy of music being like a dimmer switch for our busy brains, instead of the on and off switch we tend to have. 

I would love to hear how music affects you! Send me a message on my website at www.katelynmabry.com so I can hear more about your ADHD journey and I would love to hear some future podcast episode ideas too! I love and appreciate you all so much! Have a blessed day! 

You are all in for a musical treat with this episode! Do you ever feel stuck or have a hard time creating better habits as you work on exercising those executive functions skills that feel tricky!? I know I do, and have found that music is my favorite momentum maker and memory tool too, how bout you?

For many ADHD brains, music can be a powerful tool for focus, memory, emotional regulation, and getting started with every day tasks! In this fun-filled episode, we're joined by  JP and Kat, who are an amazing married duo, whose music has been featured on beloved shows like Seseme street, Gabby's Dollhouse, Blaze and the Monster Machine, Pigeon Finds a Hotdog, Blues Clues, and MORE. They are Emmy award winners and parents to two kiddos who have busy brains just like you and I do!  They share how they create songs that help kids learn, remember important skills, and build memory throughout the day! 

We're also joined by our new 8 year old friend ADDEE, who shares how music helps her ADHD brain move throughout her daily routines, manage big feelings, abd stay regulated when life feels overwhelming. 

Together we explore,

• Why music is such a powerful tool for ADHD brains.
• How songs can improve memory and help us remember routines, or to simply put things away.
• Using music to build momentum when it's hard to get started.
• How music can help move through big emotion moments.
• You will hear three fabulous jingles written by Kat and JP that you can start using right away...
  • "Anything Else", "Put It Away", and "Learning More Everyday" from "ADDIE'S WORLD" 

Whether you are getting ready for school , cleaning your room, calming down after a busy day, or just looking for a little extra momentum, this episode is full of practical ideas from a child's perspective and joyful music to help your brain thrive! Remember, you don't have to force your brain to work like everyone else's. Sometimes it needs the right rhythm to feel it's best! Let's keep moving, keep singinng, and journeying together through ADHD!

You can find Aidee's world on YouTube & IG= @aiddeehd_official 

What if the internet felt less like a giant candy store and more like a place designed to help your brain do what it wants to do in a safe and fun way?

In this episode, I sit down with the creators of "Notsus", Jim and Adam, who designed a kid-friendly web browser built to help kids stay creative, curious, and productive online without getting pulled into endless distractions. 

We talk about why many browswers are designed like candy stores filled with the ultimate treats, making it hard for the ADHD brain to stay focused on what actually needs to get done. Creators, Jim and Adam, share how they created a safer digital space where kids can walk past the distractions, get where they want to choose to go, and keep creating along the way. 

In this episode, you'll learn:

• Why ADHD brains are epecially vulnerable to online distractions.
• How the internet is often designed to grab and keep your attention.
• The "candy store" analogy that makes screen habits easy to understand.
• Ways to build a more regulated digital environment.
• How "Notsus" helps kids stay focused on creativity, learning and exploration.

Whether you're a kids with ADHD or a parent looking for tools to support healthier screen time habits, this conversation shares practical ideas for creating a digital home that works with your brain- not against it.

Episode challenge: Think about one online distraction that feels like candy for your brain. What could help you walk past it and get to what you really want to accomplish online? It takes small reflective change to make the biggest long term impact!! 

You can download the web browser for free at http://notsus.net/

Be sure to also download our June sponsor's app at www.storymii.com where the possibility for creating stories you love are endless! Type in the code: "adhdjourney" to recieve a free month of exploring and creating on the app!  Story Mii is a fabulous tool for every kiddo with ADHD's toolbox! Not only can you use those amazing imaginations to create any type of story you dream up, but you can also connect with friend's and create quizzes to amp up the educational experience, while keeping the joy alive! Research shows that kids read more when it's something that they have come up with! So what better way to ignite a love for reading this summer then with Story Mii! Check it out and enjoy!! 

You can visit me at www.katelynmabry.com for more resources or to reach out with questions! I would love to hear from you! You are loved, valued and seen! Have a blessed day! 

Hey there! Who was able to do the technology fast alonside my family and I last week!? If you took a break and would like to share how it went, please reach out to me @ www.katelynmabry.com so I can hear about your journey too! If you aren't sure what I am talking about, take a look at episode 252 and consider taking some sort of screen time fast that would fit your family best as a means of resetting and then revisiting what tech time looks like each day...

Meanwhile, have you ever wondered WHY screens feel SO hard to put down? In this episode, we explore a differnt way of thinking about screen time. Sometimes screens aren't just entertainment- they become a safe place when something in life feels difficult! It's super important to raise self-awareness of this truth, so that you can best respond to it!

Using the metaphor of a fort, we will talk about how kids may retreat into screens when they are feeling lonely, socially stressed, overwhelmed, exhausted, or trying to avoid difficult emotions. When we can name it, then we can tame it and reframe it! We will also explore whey screens can feel especially comforting for ADHD brains and how curiosity can help us better understand our needs.

Shed any shame of "too much screen time makes me bad" and instead ask, "what is my screen time helping me with right now and how can I respond to it in a different, healthier way!?" 

In this episode, you'll learn: 

• Why screens can feel like a safe hiding spot.
• How lonliness, stress, and overwhelm can increase screen use
• Why ADHD brains are often drawn to screens
• Questions to help you understand what your brain really needs
• How to build support on and off screens

Key takeaway: The goal isn't to get rid of the fort- it's to make the world outside of the fort feel safer too! 

As you are exploring a new normal with regulating healthy amounts of screen time, make sure you check out our June sponsor, Story Mii @ www.storymii.com where your child's imagination will be brought to life with these AI generated stories!! Creativity is ignited and characters are created to come up with a one of a kind story that your kiddos will fall back in love with reading! And if you have summer reading to do, this is a great tool to use that also has the capacity to create quizzes for comprehension and kids can even interact to build off of each other's story creations!! My kids love it and I know it will ignite a newfound love for reading in your kids too! 

I look forward to being with you next week! Have a blessed day! Love you all! 

This coming week, my family is doing something different- We are taking a "technology fast" and we'd love for you to join us! Before you check out, hear us out! This is NOT a punishment, but it IS a gift for your brain! In this episode, we will talk about why screens can be especially tricky for our ADHD brains to regulate, how dopamine plays a role, and what happens when we take a break!

We will share what a tech fast looks like in our home, what we're replacing screentime with, and why the first few days can feel uncomfortable. You will even hear from my son who shares his raw feelings about it all! We will keep the conversation honest, realistic, and completely shame- free.

What you will learn in this episode:

• Why ADHD brains love screens
• What dopamine withdrawal can feel like
• What a technology fast looks like for our family and ways you can customize it to fit your own family!
• Screen-free activities to try instead
• What to do when it gets hard
• Why slipping up doesn't mean you've failed

Kid friendly analogy/reminder:

Taking a break from screens is like letting a sore muscle rest- it may feel uncomfortable at first, but your brain comes back stronger! 

We would LOVE for you to JOIN us!

Try your own version of tech fasting this week and when the fast in over, send a message to share...

• What's been hard
• What surprised you
• What you've done instead of screens
• Your tech-fast WINS!

This is not about perfection. It's about giving your brain a chance to breathe, reset, rewire, regulate, reignite deeper creativity and discover new ways to have fun!

As your plan for reintroducing tech time after the fast, make sure to check out our June sponsor's App...StoryMii  www.storymii.com is a brilliant AI story generating program set up to make reading fun for all ages! Is reading a battle in your home too!? With Story Mii, kids can turn their imagination into actual stories that they dream up! With StoryMii, kids don't just read stories, they create their own custome adventures, while using their imaginations to write anything they think of, with unique images that match the story every step of the way!

Story Mii is especially great for kids with busy, creative brains because it makes reading feel fast moving, interactive, and fun! Instead of forcing kids to fit into one way of learning, Story Mii taps into their natural curiosity and imagination to help reading really click! 

They also have exciting features like personalized quizzes, and add chapters to their friends stories, so kids can keep exploring, creating, and learning in ways that match their interest and imagination. It's a science backed reading tool designed to help kids stay engaged, think bigger, and enjoy the learning process while building confidence along the way. 

Ignite a newfound love for reading and story creating with Story Mii!! It will transform your summer reading for sure!! 

Make sure you visit my website at www.katelynmabry.com to sign up for my monthly newsletter, check out my book, or reach out to learn more about 1:1 coaching! We are on this journey together! Have a blessed day! Love you all! 

HAPPY JUNE ALL!! Welcome to the beginning of our Summer series! Let me be SUPER clear that I am not promoting more screen time through this series (I am even doing a screen fast to start our Summer off), BUT we will be looking at the ways we can regulate screen time throughout the summer months and use screen time in beneficial ways when/if it is used! 

I am super excited for you to hear from our guest on this episode, Nancy Sun! She is the founder of the incredible app called "StoryMii." She shares all about her personal love for technology and how she came up with this brilliant platform. This science-backed reading platform brings your kids imaginations to life, while also igniting a new love for reading!! StoryMii helps kids become creators instead of just reading, by allowing them to customize thier own adventures with unique images that match their story every step of the way! 

Your busy, creative, ADHD brains will be lit up by this app in the most positive ways. It is interactive, fast moving, and fun!!! Instead of forcing one style of learning, the platform taps into curiosity, imagination, and creativity to help reading finally click!

You will love to hear all of the updates StoryMii has made since her last episode with us a year ago! 

• Creativity supports confidence and learning to read
• Personalized storytelling helps kids stay engaged
• There are interactive features like quizzes
• You have the ability to add friends and share stories
• There are so many ways StoryMii encourages you to think bigger and enjoy the learning process.

This is a fabulous tool for those Summer months with down time, road trips, and a desire to keep the skill of reading alive and active! If you love adventure, storytelling, creativity, or making imaginative worlds of your own, this is an espisode you will love in every way!

You can learn more about our June podcast sponsor, StoryMii @ www.storymii.com .  Gain a month of free access through their website by using the code, "adhdjourney." This is a great opportunity to check it and see if it's a helpful, fun reading tool for your family! 

Sign up for my newsletter @ www.katelynmabry.com so that we can stay in touch and I can share upcoming episode and more resources!! 

AHHH! We made it to episode 250 and I could not be more grateful for each of you to be listening and coming back each week so that we can be on this ADHD together!!

Guess what!? Not everybody feels better doing the same kind of movement and that's completely OKAY! That's why it's so important for you to listen to this episode of our Regulation Through Movement series, where we explore how different types of movement help different brains find calm, focus, and become regulated. Some kids like fast movement like running or dancing, while others feel best with slow stretching, swinging, walking, or quiet solo movement. There is no "right" way to move your body. 

In this episode, you will also learn how to notice what kind of movement helps your mind, body, and emotions feel better, while giving yourself permission to try new moves too! 

This episode also encourages you to become that detective as you get curious about...

• Fast vs slow movement
• Solo (on your own) vs. movement with others
• Big energy activities vs. calming movements
• How movement changes how your body and brain feels
• Find what works for YOU!

Key Take away: The best movement is the movement that helps YOU feel better overall! You do not have to move like everyone else. Your body is allowed to like what it likes! Let's build that unconditional confidence and name what works best for you! 

I would absolutely LOVE to hear from you! Visit my website www.katelynmabry.com to sign up for my newsletter, check out resources or reach out with future episode ideas! Love and appreciate each of you!!! 

Did you know that sometimes the best reset is as simple as stepping outside!? It's true! How cool is that for me and you! 

In this episode of the regulation through movement series, we will explore how fresh air, nature, movement, and open space can help our ADHD brains find calm, feel more clear and more focused. You will learn that when your brain feels busy, overwhelmed, wiggly, or stuck, outside time can help your nervous system reset and recharge.

Using the idea that "outside time helps your brain breath and reset," we talk about how even a few minutes outdoors can make a world of difference! We also use a fun metaphor that with help you understand: just like phones need to recharge when their battery is low- outside time is like plugging your brain back in! 

Key messages to lean into:

• Exploring how nature and fresh air can help the body and brain find calm.
• Outdoor movement can improve focus and emotions.
• Gamifying outside time, like naming the sounds that you hear in nuture!
• There are so many simple ways to get outside: Take a walk, run around house, swing, shoot hoops, sit in the sunshine, run, jump and stretch as you use your imagination with what you have outside!
• Pairing movement with fun helps regulation feel easier and more natural!

Key Takeaway: 

Outside time isn't extra- it's a support for your brain and body that is a neccessity to thrive with a busy brain each day.

This episode is a great reminder that you don't need to stay stuck when you feel overwhelmed. Sometimes the reset you need is waiting right outside the door! 

I would love to hear from you at www.katelynmabry.com and for you to gain more resources! Love you all and appreciate you being here! Have a blessed day! 

Have you ever been told, "sit still," or "can't you just stop moving?" And you think, "my body needs to move!"  If so, you are not alone and I have good news for you...YOU ARE RIGHT!! Your brain was made to move!

This episode will jumpstart our series this month called "Regulating Through Movement." We will start by exploring a super important idea: Movement isn't a distraction- it's actually how the brain helps itself find focus, regulate and feel better.

We will gently reframe our movement experience to shed the shame and shine a light on the benefits of movement. When you feel wiggly, restless, or simply overwhelmed, it's not a sign that something is wrong-it's a signal that your brain and body are trying to work together! 

Get your imagination caps on as we think about it like a shaken up soda bottle. Imagine energy and emotions building up inside the body, just like soda in a shaken bottle. Without a way to release that pressure, it can feel like everything might EXPLODE! Movement helps release that pressure little by little, making it easier to find calm, focus, and stay in control.

Sitting still can feel especially hard for our busy ADHD brains. Movement supports your attention, emotional regulation, and helps you think more clearly by helping the brain organize what's going on inside! 

So let's just get started raising that self-awareness flag and notice your body signals- those early hints like fidgeting, bouncing legs, or restlessness-and start pausing to respond with movement instead of fighting against it. This exercises that self-awareness muscle and builds confidence in understanding what your body needs to succeed.

You will take away simple, accessible ways to move throughtout the day, whether through small movements like stretching and tapping or bigger movements like jumping, dancing or walking!

Key Takeaways:

• Movement is NOT a problem-It's a helpful brain tool to pull out of your toolbox.
• Feeling wiggly or restless is your body trying to help.
• Movement can improve focus, calm big emotions, and organize thinking.
• Sitting still can be challenging because the brain may need movement to function well.
• Listening to your body's signals is an important skill to exercise,
• Small or big movement can both make a difference.

Your brain loves to move. Movement helps you feel better, find focus faster, and be the best version of yourself. 

This episode will empower you to understand your brain/body connection with compassion and curiosity. It will help you replace shame with confidence and see movement as a strength, not a struggle! 

Visit me at www.katelynmabry.com for more resources or to reach out with questions and future episode ideas! I would love to hear from you! Have a blessed day! 

Do you feel your energy go up and down throughout the day!? Does this effect you in every way!? If you do, me too!

Our energy often matches the many intense emotions we rollercoaste through in different situations and environments. In this episode, we will hear from communication and emotions expert, Elizabeth Sautter, who encourages us all to become energy detectives! When we can discover when our energy rises and falls, that's when we can truly discover the best tools and strategies to add to our toolbox. 

You can visit Elizabeth's website http://elizabethsautter.com for some incredible free resources, including a "Focus & Flow Workbook" (website + /focus-flow-toolkit) to track your energy and a daily regulation check in tool to use. You will also find a link to check out her most recent workshop replay to learn more about what it actually means to build emotional regulation and resilience! 

You can reach out to me at www.katelynmabry.com to stay connected or check out my resources too! Always here for you! Love you all! 

Have you ever been told, "You are just being too sensitive!"? If so, you are absolutely not alone! In this final episode of our Rejection Sensitive Dysphoria (RSD) series, we bring everything together by focusing on self-compassion and a powerful thought reframe: Your sensitivity is not a flaw-it's a strength! 

After learning what rejection sensitive dysphoria (RSD) is and how it can show up in your thoughts, feelings, and reactions, this episode will help you take the next step- understanding yourselves in a kinder, more empowering way. Instead of seeing big feelings as "too much," we explore what those feeling actually mean! 

Key Takeaways:

• Feeling deeply is NOT something to fix: You may feel more intensely, but that doesn't mean there is something is wrong with you, it means that you care deeply!!! That's beautiful gift! 
• Sensitivity and empathy often go together: Yes, our ADHD brains often feel things strongly: However, we are also incredibly empathetic, aware of others emotions, and passionate about fairness, kindness and connection . These are powerful strengths! 
• RSD awareness gives you power-not labels: Understanding RSD helps you recognize what's happening in your brain so that you can respond with more control and self-compassion. It's all about gaining the tools for your toolbox to help your thrive in your thoughts and emotions day by day! 
• You can learn to pause and name what's happening: When those big feelings strike, practicing skills like pausing, intentional deep breathing, and naming the emotion can help you respond with control instead of reacting right away.
• Mistakes and criticism don't define you: Everyone makes mistakes. What matters is how you respond to them. Failure is fuel- and rememebering that your worth isn't based on the moment or a feeling...your thoughts aren't always telling you the whole story! 

Put your imagination caps on and visualize your emotions like a volume dial on a speaker. Sometimes you feel like the volume is turned up to a 8,9, or even a 10! The goal isn't to turn the volume off, it's to learn how to gently adjust it! 

With practice and continued self-awareness, you will begin to notice when your volume is getting too loud and use your tools to bring it down to a level that feels more manageable! 

Remember this... You are NOT "too sensitive." You are someone who feels deeply, and with the right tools, that sensitivity becomes one of your greatest strengths-helping you connect, care, and understand the world in a powerful way!  

Thank you so much for joining me on this journey toward learning more about naming and combatting RSD in a mighty way! Reach out to me at www.katelynmabry.com to reach out to learn more about 1:1 coaching as a means to dive deeper into exercising these skills with a coach that can help! I would also love to hear from you if there is a episode topic idea you'd like to share too! 

If you are overwhelmed NOW and would love a masterclass to help you explore next steps, click to register now for "Navigating ADHD Chaos," lead by master ADHD Coach, Tyler Dorsey, who is also the founder of Focus Forward ADHD Coaching. You will walk away from this 5-day masterclass with a deeper understanding of what's going on beneath the surface of the behavior seen, why things feel so hard, and what true progress looks like. You will also leave with a renewed hope and a clearer path forward for you and your family! You don't want to miss it! I hope you all have a wonderful rest of your day! Love and appreciate you all! I look forward to being with you again next week as we explore all that ADHD energy!!! 

Big feelings can show up FAST! Especially for those of us with ADHD and Rejection Sensitive Dysphoria (RSD). In this episode, we will continue to explore this very important topic together. Bottom line... your feelings are always real and important...but the story your brain tells you in the moment, isn't always complete!

Get ready to put your imagination cap on as we relate playing the thoughts in our head like a movie... if we fastforwarded to the end of the movie, we wouldn't have all of the information, so we would need to pause and go back to gather all of the info before coming to a conclusion. We too, want to practice pausing before reacting. 

In this episode, we will add this tool to our toolbox= Pause--breathe--check the story! 

You will learn how to...

• Practice pressing the pause button when emotions feel overwhelming.
• Use simple deep, slow, intentional breathing.
• Give your brain time to gather more information.
• Ask helpful questions like, "what else could be true!?"

We also will discuss how important it is to practice self compassion and be reminded that it's ok to have big feelings while exercising the skill of responsing in a thoughtful way.

Key takeaway: You don't have to believe every thought right away. You can pause, check the story, and choose what happens next!! 

Please reach out to me anytime through my website @ www.katelynmabry.com. Check out my book, take a look at other resources I have to offer, or schedule a consultation to learn more about 1:1 ADHD Life Coaching! I look forward to hearing from you! 

ONE MORE IMPORTANT REMINDER... if you are feeling like you need a class now to help you in the state of frustration or overwhelm you are in to help navigate your child's uniquely wired mind... "NAVIGATING ADHD CHAOS" is a 5-day masterclass disigned to help you understand what's really going on beneath the surface of the behavior, why things feel hard, and what progress truly looks like. You will walk away with a deeper understanding, renewed hope, and a clearer path forward for you and your family. More details and registration opens April 20th. You don't want to miss it! http://focusforwardadhd.com/katelyn

Bottom line, RSD can be one of the most painful parts of ADHD, so let's keep exploring how we can name it to tame it!! In this episode of our Rejection Sensitive Dysphoria series, you will learn how to recognize and start to name big feelings and pain points in the moment, especially when those feelings show up fast and feel overwhelming!

To recap, RSD is when the brain reacts strongly and the body experience different intense feelings when experiencing different forms of rejection. It may be real, possible, or just something the brain is guessing, but the emotional response remains intense either way! 

This episode with help you spot common signals that RSD might be happening, including:

• Sudden shame or embarrassment 
• Quick bursts of anger
• Wanting to shut down or hide
• Feeling exposed  or judged
• Wanting to quit somthing right away

(You will even hear examples from my son who also has ADHD and often experiences RSD)- This is scripted, but honestly rings very true for him too! You will even hear him sharing some silly voices and that goes along with the character analogy I share! Giving our intense fixed thoughts silly voices is a strategy to de-stress and shine light on the fact that we can talk back to those voices...

The key is to NAME THE FEELING...

I use the metaphor of putting a name tag on emotions as an imaginative visual of identifying what they are feeling- like, "this is shame, or this might be RSD." the feelings become less confusing and easier to manage.

Naming the feeling helps:

• Slow down the brains reaction
• Take away some of the mystery
• Create space for reacting

The goal isn't to fix everything instantly, but to build awareness in the moment.

This week's challenge: 

Try to notice just ONE big feeling and put a name tag on it! Because when you start to name it, then you CAN tame it!! 

TRUSTED ADULTS: DID YOU HEAR ABOUT THE MASTERMIND CLASS!? Check it out if you are feeling overwhelmed, frustrated, or constantly wondering why nothing seems to be working when trying to help your child with a uniquely wired ADHD brain? Here is the most ideal masterclass that will speak straight into the struggle... "NAVIGATING ADHD CHAOS" is a 5-day masterclass designed to help you understand what's really happening beneath the behavior, why things feel hard, and what process actually looks like. You will walk away with a deeper understanding, renewed hope, and a clearer path forward for you and your family. More details and registration opens April 20th...http://focusforwardadhd.com/katelyn

Check out my website for more resources, order my book, or to reach out about being a guest on my podcast! I would also love to hear your future episode ideas too! www.katelynmabry.com

Do you ever feel left out, ignored, or like someone doesn't like you? You feel it to your core, but not sure why or how to respond to it!? If so, you are not alone my friend! 

In this episode, we are going to put on our investigator hats to solve a tricky mystery: Was that real rejection, or is my brain just guessing!?

Our busy, colorful, ADHD brains tend to work super fast and try to fill in the blanks- especially in social situations with peers. If a friend doesn't text/respond back, a teacher gives a stern look or harsh tone, or someone laughs nearby, our brain might jump to conclusions like, "they don't like me." but just like a detective, we need evidence before solving the case! 

In this episode, you will learn:

• Why ADHD brains sometimes "guess" instead of waiting for all of the clues.
• Practice becoming a "thought detective" instead of jumping to conclusions.
• Spot the difference between real rejection and percieved rejection.
• Try simple questions you can ask yourself to check the facts.
• Start to build confidence by strengthening the breaks of your thinking and giving others benefit of the doubt.

Your brain is like an investigator trying to solve a mystery- but sometimes it tries to solve the case too quickly. Let's practice pausing, gathering information/evidence, and become a wise, careful detective rather that rushing through a guessing game! 

Not every feeling of rejection means you were actually rejected. Does this make rejection sensitive dysphoria (RSD) go away? NOPE! I still struggle with it as an adult. But it sure helps with starting to move through it more quickly and not feeling stuck in the thoughts and feeling that flood in. Remember that you have the power to check the facts.

Lets practice this takeaway: Next time you have the feeling of rejection flood in...after regulating with your tools and strategies, once your thinking brain is back online, ask yourself, "am I solving this mystery with all of the clues...or just guessing? What do I know to be true?"

You have a beautiful, brilliant brain! Your brain just needs some help coming up against those big, intense emotional experiences sometimes! Tackle one moment at a time! You will continue to grow stronger and wiser! I believe in you and love you just the way you are! Thank you for being on this ADHD journey with me! 

HEY PARENTS, GUESS WHAT!? Are you feeling overwhelmed, frustrated, or consistently wonderin why nothing seems to be working when trying to help your child with a uniquly wired ADHD brain? Here is a perfect masterclass for you..."NAVIGATING ADHD CHAOS" is a 5 day masterclass designed to help you understand what's really happening beneath the behavior, why things feel so hard, and what progress actually looks like. You will walk away with a deeper understanding, renewed hope, and a clearer path forward for you and your family. More details and registration opens April 20th...http://focusforwardadhd.com/katelyn

I would love to hear from you through my website at www.katelynmabry.com to hear feedback of how these episodes are helpful for you, hear your topic ideas for future episodes, submit an audio clip to share on an episode, or just to say hi and see if 1:1 coaching could be something you'd be interested in! I look forward to hearing from you!  Have a great day!! 

Are they mad at me? Did I do something wrong? They must hate me! I feel sick to my stomach (in response to a tone of voice) They don't think I'm good enough. What does that look mean? Do these narratives sound familar? If so, you are not alone...

In this episode, I introduce this beast called "Rejection Sensitive Dysphoria" (RSD)- This is a common intense, even painful and overwhelming emotional experience when faced with internal, external, or percieved rejection. 

We will stay creative and curious as we use the metaphor of a microphone and speaker to explore how your brain may be turning up the volume in certain emotions- making small moments seem HUGE! 

"I am not too sensitive- my feelings might just be amplified!" 

This episode helps kids understand:

• How their brains turns up the volume on rejection
• Why small moments feel much bigger then they are. 
• That these feelings are real- but sometimes louder than the situation itself
• That their inner voice isn't always telling the truth

Please remember that your feelings are not wrong- Your brain is just using a powerful sound system. And with the right tools and strategies, you can learn how to turn that volume down.

I look forward to being with you all next week as we continue to explore RSD! Always remember that you are never alone in how you think and feel! You are loved just as you are!

Check out my website www.katelynmabry.com to learn more about the opportunity to move through 1:1 coaching with me as your next step! I offer a free consultation to learn more! I would also love to hear from you about different episode topic ideas for the future or if your kiddo would like to share part of his or her ADHD journey by submitting an audio clip that I can share on a future episode! Have a super blessed day! 

YIKES! This last episode really hits home! "I'm too much" was a fixed thought that I ALWAYS struggled with growing up and still to this day it creeps in and I have to talk back to that false belief! Does "I am too much..." creep up on you too!?

 In this final episode of this emotional regulation series, we focus on identity, confidence, and self-compassion for kids with ADHD and big feelings.  You were created for a beautiful purpose! Sometimes you hear that you are "too loud", "too sensitive", "too emotional", etc... This episode reframes those experiences and reminds you that having a fast, powerful brain simply means you need the right tools and support to strengthen breaks and adjust steering in life! 

Using the metaphor of a race-car engine, we drive into a conversation about how some brains have a lot of power and energy. When kids learn and exercise skills like pausing, choosing actions, and getting support from trusted adults, that powerful engine can be guided with stronger breaks and steering. 

We also talk about how traits often be labeled as "too much" can be strengths- like empathy, creativity, passion, and determination. The episode races to the finish line with a short self compassion practice and a recap of what you've learned throughout the series! If you missed past episodes, I would encourage you to go back and listen to go on the entire emotional regulation learning journey together! We connect on understanding feelings, regulating bodies, repairing after big emotional storms, and remembering that tough moments do not define who you are! 

Big takeaway- Big feelings don't mean something is wrong with you. There are too many things right with you to even name! With support and practice,  your powerful brain can learn how to steer in the direction you would like to go!! 

I would love to hear from you! Check out my website at www.katelynmabry.com, where you can find a link to my children's book or send me a message to inquire about my 1:1 coaching package, or give a future podcast idea! I would love to hear more about your child's ADHD journey too! Love you all! Have a blessed day! 

Did you know that your feelings are not your enemy!? I know sometimes it feels like they are! But in this episode, we will talk about how feelings are messengers that is giving you a signal that your mind and body may need help in some way. 

In this episode, we will explore the idea of feelings being like mail being delivered to your brain and body. Every feeling carries a message that is trying to tell you something important. Feelings aren't good or bad, they are simply information. 

We will look at what anger, worry, sadness and anxiety are trying to tell us and ideas of how we can practice responding. Maybe anger is delivering a message that something is unfair. Maybe worry is dropping off a note that your brain needs reassurance or a plan. Even BIG stormy feelings are just messages asking to be noticed. 

This episode will help you see that you don't have to ignore, hide, run away or explode feelings. Instead, you can practice pausing, reading the message, and then deciding what to do. This is NOT easy and takes a lot of intentional practice! 

When you learn how to read your feelings like mail, you start to understand yourself better- That is a SUPERPOWER! Let's continue to build that emotional toolbox together as we understand our brains, bodies and big feelings better! 

I would absolutely LOVE to hear from you at www.katelynmabry.com. Check out my resources and reach out if you would like to be a future guest on my podcast or if you have a fun future episode topic idea! I also offer 1:1 coaching and will have more openings come Fall for the start of your new school year! You can book a FREE consultation to learn more about through my website too! Thank you for being here! You are loved and appreciated!!  

Big emotions can feel like a tornado tearing through the house. Doors slam. Words fly. Feelings crash. But here is the truth: The storm is not the end of the story!

In this episode, we talk about what happens after emotional dysreguation strikes- when the wind dies down and everyone is standing in the quiet. Because after every storm, we can rebuild. 

What you'll take away from this episode:

• Why dysregulation isn't misbehavior- it's a nervous system overload
• Why repair and reset are an important next step.
• How to reconnect after everyone is regulated
• What a healthy apology sounds like
• How to release shame 
• Why "you are not your hardest moment" is a powerful reset! 

Imagine your relationship is like a house-

When the storm hits: Things get messy, something might break, everyone feels shaken...BUT, the house is still your HOME! 

Repairing dysregulation is like:

• Picking up debris (naming what happened)
• Fixing what is cracked (apologizing and reconnecting)
• Turning lights back on (restoring safety)
• Remind each other (we still belong here!

Repair process steps:

1. Regulation before communication : Repair cannot happen in the middle of the storm! 
2. Reconnection before correction: Start with safety- "I love you", " That was a hard moment", "we are okay!"
3. Name without shame: Example- Replace "you were so bad" with " your body was overwhelmed." 
4. Model accountability (adults go first)- "I raised my voice. I'm sorry." "That wasn't how I wanted to handle big feelings." Modeling is the best way to learn repair so they can mirror it! 
5. Clean up together: If something was knocked over- physically or emotionally fix it together- This builds responsibility without humiliation 
6. Reset the house: A hug, a shared laugh, return to your daily rhythm

The goal isn't pretending nothing happened. The goal is showing: We can come back from hard things! 

Dyregulation is a storm. Repair is rebuilding and rebuilding is teaching resilience! 

Your child is not thier meltdown. You are not your hardest parenting moment! The house is still your home and your are doing the best you can with what you know as you continue to grow!!! You are seen and loved! 

Please reach out to me at www.katelynmabry.com with any future episode topic ideas or if your child would like to share their voice on a future episode! We are all on this journey together!! Have a blessed day! 

Episode focus: Practical ADHD friendly regulation tools! 

Core message: Different tools work at different times and that's ok! 

Do you have BIG feelings too!!? I know I do and all 4 of my own kiddos with ADHD do too! They all look a little different and show up at different times, but we can all agree that the term, "just calm down never has and never will work! Do you agree!? 

The goal is learning how to REGULATE through using different tools in our toolbox! 

In this episode, I will introduce the idea of builing a regulation toolbox- because not every tool fits every job! Just like you wouldn't use a spoon to fix a bike, you won't use the same strategy for every feeling! And that's totally OK!

You'll learn in this episode...

• Why big feeling aren't bad- they're signals!
• Different categories of tools that can be helpful: Including- movement, breath, sensory input, words, and connection!
• How to build a small, practical menu of go-to tools
• Why it's OK if a tool works one day and not the next...

Movement helps the nervous system reset (wall pushes, jumping jacks, animal walks, quick sprints, etc...

Breath that is slow and intentional- This is an internal tool that we can always turn to when our body feels safe to slow down (box breathing, balloon breaths, smell pizza and blow on it if it's too hot, etc.)

Sensory input tools help your brain organize itself!  (squeeze stress ball, weighted lap blanket, cold water on wrist, listening to calm music, etc...)

Words- naming what's happening will lower the intensity ( "I'm in the yellow zone. I need a break, my brain needs help." 

Connection is key! This creates safety and helps the brain come back online to think of the next best step to take. (Sit next to trusted adult, ask for a hug, co-regulate before problem solving.)

Key Takeaways-

1. Not every strategy works in every moment.
2. Different feelings need different tools
3. What works today might not work tomorrow! 
4. That doesn't mean you fail, it just means you're continuing to learn your brain a little better every single day! 

Remember that big feelings are NOT bad behavior, they are information. Practice makes progress and the more confident you will become in using your toolbox! You don't need every tool, you just need a few that fit YOU! 

Visit me at www.katelynmabry.com for more resources or to share a future episode topic or series idea! I would love to hear from you! 

You are SEEN, VALUED AND lOVED! 

Hello my fabulous friends! I have a super special treat for you in this episode as my daughter Evi, who also has ADHD and her friend join us to share the difference between cooling down and calming down, as well as how it shows up for them in their lives! 

We will share the difference between cooling down= suppressing big, intense emotions. Where calming down is the process of regulation.  Your body has to feel safe before it's ready to think!

 Pressure cooker analogy- When steam builds up, we let it out safely...

Cooling down= holding feelings inside, forcing stillness, looks calm outside, but stormy inside..

Calming down= Helps nervous system feel safe, letting your energy move through your body, and use tools to match your feelings! 

Calm is something you feel, not something you fake! 

When steam builds up- Heart beats fast, muscles tighten, thoughts get loud, thinking brain goes offline during big emotions! Our body needs safety signals before problem solving!

Big feelings need body help first and brain help second! 

 How do we let out the steam safely!? Here are some ideas: 

First identify which level of steam is coming out...

High steam (angry/overloaded)= wall pushes, jump or shake arms, fast animal walk, sensory swing

Medium steam ( frustrated/anxious)= squeeze pillow, hug trusted adult and talk about feelings, draw or journal feelings to release them...

Low steam (sad/drained)= Intentional slow breathing, cozy blanket reset, gentle stretching...

You don't stop the steam, you release it safely! 

Now it's your turn to practice with your trusted adult or even you and a trusted green light friend can practice together! Great job practicing!! 

Remember this... Your feelings aren't too big- Your body just needs the right tools!

This is our last week with our fabulous sponsor "Inflow!" This amazing APP is a helpful tool for the whole family to use to learn and grow! They have made it their mission to bring the right solution  to individuals 13+ years old ( ADHD is VERY hereditarty- this is where learning and modeling as an older sibling or adult who also has a busy brain can be helpful.) Are you tired of your untamed ADHD owning you? This app is designed for those who have tried countless strategies and contiue to hit roadblocks! 

To make it even easier, Inflow starts with a quick quiz that creates a personalized plan tailored to your brain- so you can finally connect with strategies that work for your uniquely wired mind. 

I am thrilled to have Inflow as our sponsor this month, so that your whole family can feel seen, supported, and even more in control of your beautiful, brilliant brains! 

Visit http://getinflow.io/adhdjourney to discover how you can get started using this helpful tool today! 

Then you can visit me next at my website www.katelynmabry.com and let me know if your child would like to be a guest on a future podcast episode! I would also love to hear your kiddos topic ideas too! I am here to serve you! love you all! 

Your body starts to tighten, your breath gets heavy, your mind is racing, senses are overwhelmed and your dysregulated emotions just burst... Sound familiar!? This is called a MELTDOWN...Your brain has had "too much" body is giving information that it needs HELP! It's when your brain is overloaded. This is not a misbehavior issue, it's a regulation struggle- a neurological response!

So what is a TANTRUM then? 

"I want this...I don't like that...you need to do what I want... give me that...NOW"= Desire for control leading to emotional outburst...

It can be tricky to tell the difference as a trusted adult, which is why staying curious and helping kids raise self-awareness is key! 

In this episode, you will discover the difference between a meltdown vs a tantrum and even hear a little from my 8 year old child with ADHD who struggles with this too. We will talk about how how brain is like a computer, at first it's doing great. Tabs open faster and faster, then suddenly it freezes up! The computer isn't being bad, it's overloaded...That's when a meltdown happens.  

My son shares some helpful self-talk tips :

"My brain's not broken."

"I wasn't being bad."

"My system is overloaded."

Meltdown brain is saying, "I need support, I need quiet, I need space, I need help!"

Make sure you check out our February sponsor "Inflow!" This helpful resource has made it their mission to bring the right solution to individuals 13 + years and older, who are tired of dealing with the daily untamed struggles of ADHD. This app is designed for those who have tried countless strategies on their own, but they just aren't sticking. 

To makes it even easier, Inflow starts with a quick quiz that creates a personalized plan tailored to your brain- so you can finally get connected with strategies that work for your uniquely wired mind. I am thrilled to have Inflow as our sponsor this month so that your whole family can take even more control of your beautiful, brilliant ADHD brain! 

Visit http://getinflow.io/adhdjourney to discover details and get started with this great tool today. 

This tool works great alongside 1:1 coaching as well. Visit me at www.katelynmabry.com to learn more about coaching, discover my book for kids, or just message to share a future episode topic idea!! I would love to hear from you! 

Do you ever feel like your emotions go from 0-100 in about 2.2 seconds!? I know I do and my own kids do too! This is super common for those of us with busy brains and big emotions! The good news is that we don't have to live in the choas of red and we can recognize the reactivity so that we can become better responders through practice!!! Just like other skills, emotional regulation is a skill that needs to be exercised in order to help it grow stronger! 

In this episode, you we will connect on how it feels to blow up like a ballon and pop into the red zone! We will talk through practices we can put into place to find the yellow zone, while our thinking brain is still online to choose a healthy way to regulate (younger kids may need co-regulation (this is when your child borrowed your calm through a hug, matched breathing, rocking, or even jumping and crossing the midline together) to name a few, while their ability   to regulate on their own grows stronger!)

We will discuss the "dashboard of colors": None are BAD, only information to explore and stay curious about!

Green- Regulated, calm mind and body that feels in control

Yellow- Sirred up emotions, racing negative thoughts, body might feel tense, heart may begin to race...This is what we want to practice becoming more self aware of and responding to...

Red- Emotions are now in full control of words and action, completly hijacking the thinking brain that is now officially offline! 

Did you know that ADHD is extremely hereditary and the first step could be to get your own brilliant, busy brain understood, so that you can better connect with and understand your child's colorful brain too...

Check out our February sponsor "Inflow!" This brilliant app has made it their mission to bring the right solution to people who are tired of dealing with the daily struggles of ADHD. This app is designed to those who have tried countless strategies on their own and they just didn't work. 

It makes it even easier, Inflow starts with a quick ADHD quiz that creates a personalized plan tailored to your brain -so you can finally get connected with strategies that work. I am thrilled to have inflow as our sponsor this month to take even more control of your beautiful, brilliant ADHD minds! 

Visit http://getinflow.io/adhdjourney to discover details and get started with this great tool today!

You can also use this tool alongside coaching as well! Visit me at www.katelynmabry.com to learn more about 1:1 ADHD life coaching! It could be a wonderful next step for you and your kiddo too! Always here for you! 

"Sometimes my feelings go up and down, that's when my head spins round and round!" This is a page in my book and it rings so true for the February series we are going to do! "Sometimes I feel happy, sometimes I feel sad, sometimes I feel jumpy, other times I feel mad!" Another page of my book that speaks to the emotional rollercoaster that we often feel like we are on living with an ADHD brain! 

In this episode we will jumpstart our February series where we dive into the topic of emotional regulation. You will discover WHY our emotions tend to get big really fast and how the waves of emotions can show up after allowing our balloon of emotions to blow up with worry, fear of failure, feeling too much or not enough, and how when it gets too big, it POPS! We will also touch on becoming surfers to ride those waves and then revisit the balloon analogy at the end of the episode to scratch the surface of ways to deflate the balloon before it pops! Come ride with me as we swim through the sea of emotional regulation! 

Im SUPER excited to introduce you to our February sponsor "Inflow." Are you continuing to struggle to manage your ADHD? Inflow has made it their mission to bring the right solution to people who are tired of dealing with the daily struggles of ADHD. Their app is designed to help those who've tried countless strategies that don't quite work yet. 

To make it even easier, inflow starts with a quick ADHD quiz that creates a personalized plan tailored to your brain-so you can finally get connected with strategies that work. 

I am thrilled to have inflow as our sponsor this month to help you all take even more control of your beautiful, brilliant ADHD minds! 

Visit http://getinflow.io/adhdjourney to get started today! 

This app is a great resource to consider alongside coaching as well! Visit me at www.katelynmabry.com if you'd like to explore how ADHD coaching could be helpful for you too! 

Do you ever notice that your first tendency when things get hard, new or uncomfortable is to either freeze, get frustrated or fly away!? If so, you are not alone, BUT the great news is that you can practice charging at these things with a reframed mindset to build a resilience and confidence you didn't know was possible!

In this episode, you will meet my newfound friend and brilliant ADHD mind, AMINE, who is from Moraco and the incredible content creator for "ADHDoers" on Instagram (almost 2M followers!) and he has a fun, animated show at www.neurodivers.show.  Amine shares his childhood stories of how he was once said to be shy, but really he was feeling shame and how he would practice building resilience by facing the "uncomfortable" head on and moving into a more confidence mind and emotional space by doing so! 

Visit my website at www.katelynmabry.com to share your journey toward resilience! I would love to hear from you!! 

Now that you've created your New Year targets and have had some time to shoot for them, let's refocus on the celebration of any amount of progress on your journey of aiming for targets made!! 

In this episode, we will celebrate hitting the target and the resilience built when missing the target and trying to aim again. We want to pause and celebrate how far you've come- not just where you landed. Wheather you hit your target, got close, changed your aim, or learned something new along the way, this episode is all about progress over perfection! 

As ADHD warriors, we often put in a lot of progress that goes unnoticed. Today, we will slow things down and shine a light on the growth that happens inside. Learning how to refocus, trying again, adjusting plans, and keep going even when things feel tricky or sticky! 

We will talk about why trying matters just as much as finishing, how noticing small wins builds confidence, and how every effort helps build momentum for the rest of the year! This episode will remind you that aiming takes practice- and that practice is something to be proud of! 

Let's practice those intentional breaths, give yourself credit, and celebrate the journey you are on! You are learning to aim with courage, kindness, and curiosity- and that's a BIG win! 

Please reach out at www.katelynmabry.com for more resources or to share future episode topic ideas! I would love to hear from you! 

Sometimes living with an ADHD brain can feel lonely! This is why discovering your team in different environments at a young age is important. These are those trusted adults you can safely turn to when things feel tough, or problem solve with when we make a mistake and need support/encouragement! These are individuals who love us for who we are and they are in our corner when we feel misunderstood, unseen or unloved in different situations. A target team helps us find success on different days and in different ways. 

In this episode, we will talk about what a target team look like at home, at school, at activities/in sports, and within community or social outings/events! How in each environment, safe adults can help you stay focused, find calm for big feelings, and try again when things don't go your way! We will discover how a target team can help set one clear target at a time and why effort matters, because practice makes progress! 

Remember, ADHD is NOT something to fix, it's a brain to figure out and understand better! And with the right team cheering you on, you can keep aiming, adjusting, and growing! 

I would love for you to visit me at www.katelynmabry.com for more resources or to share some episode ideas for this coming year!! I am here to serve you! Love you all! 

Living with an ADHD brain is often accompanied by negative self-talk and if we don't stay on top of it, then that bully can speak louder than the truth of the incredible creation that you were created to be in all of your amazing strengths and gifts! 

You may notice that I continue to circle back to the same message of becoming self-aware of the inner voice and what it is speaking to you! That is because, this is the key to moving forward and growing through each moment of challenge we face when shooting for tricky targets!! 

In this episode, we will make it crystal clear how missing a target never means failure, but it does mean that you have an opportunity to re-aim and become even stronger through trying again! It also grows our resiliance and perserverance in the process as we strive for progress, NOT perfection! It means your flexible thinking muscle is being stretched and you are learning how to adjust! Mistakes are information, not proof! Learning happens because of misses! 

Here is your GENTLE re-aim challenge: Pick one tiny next try and even choose to give space, grace and time to try again the next day! Missing a target doesn't mean you failed. It means you are brave enough to keep going! 

I absolutely love spending this time with you all and I would love for you to reach out to me through my webside www.katelynmabry.com so we can continue exploring your targets together! Love you all!  

HAPPY NEW YEAR my fabulous ADHD warriors!!! Let's charge into this year with purpose and start the year off zooming into the targets you create! 

In this episode, I will recap the difference between a goal and a target, as well as the different between motivation and momentum! Our busy brains need targets to practice shooting for and momentum maker to keep us refocusing on that target you've made! Practice makes progress every time! 

Be ready to talk to your trusted adult about a target you want to create and how you want to shoot for that target! Is it the target of getting to school one time in the morning? Or finding your calm when a sibling is bothering you? Or creating a bedtime flow routine that you can move through so that you can get better sleep and feel the best in your mind and body? It could even be a target of being a better active listener when spending time with friends and family! 

Once you identify the target, then you can practice shooting for it with tools and strategies you've built in your toolbox? Do you need a visual morning flowchart, alarms set, grounding bedtime strategies, thought reframing/positive self-talk practice, etc... What does your brain need to success at hitting that target!?

The beauty of a target is that you don't get a bullseye every time and it's what you do when the shot falls short... We will talk about that next week! 

Please reach out to me at www.katelynmabry.com to share your targets for the new year! Always here for you! Love you all! 

Are you putting your oxygen mask first before helping others!? I LOVE how your BIG feelings comes with a compassion compass that can be such a gift to others! Let's pause and talk about how we need to be sure that we are actively regulating our own big emotions in order to have the capacity to use the gift of helping others with their big emotions! 

In this episode, you will meet my dear friend and ADHD brother, Coach Ryan Mayer! He has a super fun way of talking about the importance of putting your oxygen (regulation/self-care) mask on, how to choose friends wisely, and how to be mindful of who and what you are choosing to spend your time and energy with/on! 

Coach Ryan's Free Productivity Guide Link:

https://guides.ryanmayercoaching.com/?which_resource_are_you_most_interested_in=Productivity&_gl=1*1bfrz3p*_gcl_au*NzM0NzM0ODcuMTc1ODExOTQ4MA

Coach Ryan's Free Coaching Session Link

https://book.ryanmayercoaching.com/networking

Visit me at www.katelynmabry.com for to connect or find more resources on your journey! 

Tis the season of SO much fun and often SO much frustration at the same time! That's why we are going to lean into cozying up to the idea of celebrating the gift of trying again when things feel tricky or sticky throughout this season of changes, mistakes, BIG feeling that burst, the many transitions that triggers many emotions too! You are not alone my friends!

In this episode, we will unwrap the topic of trying again. Imagine that you walk outside and your boot makes a muddy, messy print in the snow, but then a fresh snow falls that night and the next day, the messy footprint is covered with a fresh layer of snow! That's whay we are talking about...trying again is like a fresh snow on a messy moment! 

Starting over takes courage! It might sound like: "Can I reset please, let's take a doover, I'd like to try that again,

Tiny words open up BIG possiblity- Choosing a gift of a fresh start! 

Cozy Target= 3 Step reset gift-

1. Unwrap a breath slowly
2. Say try again words
3. Do 1 tiny action to move forward

Forgiveness is our holiday superpower! We discuss how forgiveness is a gift you give yourselves and others- it's a powerful present that you can unwrap anytime!  

Connect with the ones you love about a "try again" cozy target that you can practice during this holiday season! It will be the best gift anyone will recieve, including you!! 

Be sure to check out our December sponsor, Renee Marie, who is the author of "The Secret Playbook of Life." This incredible book is chalk full of 50 amazing mini stories that help kids like you build confidence, grit, and social skills- all while having a good laugh and learning what it means to grow, try again, and keep going! It is written for kids ages 6-12 and helps kids tackle tough days and celebrate wins along the way! It has awesome targets and takeway too! The Secret Playbook of Life helps you see that every challenge is really just a chance to grow stronger! Get your copy on Amazon today! 

You can also connect with me at www.katelynmabry.com. I would LOVE to hear from you!

Music credit: http://uppbeat.io/t/andrey-rossi/seize-the-day 

Do you ever feel like you have one "ugh" moment after the next!? On our ADHD journey, we are often faced with many frustrations and feelings of failure...this is WHY celebrating little WINS is so very important on the path toward thriving with ADHD! 

In this episode, I want you to cozy up and connect with the ones you love to talk about how you too can create tiny targets to shoot for during this big season of holidays, transitions, and a whole new year coming up! 

What is a cozy target? It's a tiny , kind goal- something small and doable that helps your ADHD brain feel calm, focused and proud. It's that ONE thing that you can pause and say, "good job me!" For example: Helping with a chore without being asked, saying something kind to a siblings, taking a breath and a break when a big feelings strikes, using a memory tool to remember to pack something for school! What is your cozy little target this season? 

Here is the truth...little wins build big confidence. It tells your brain, "I can do hard things!" 

Always remember that your big seasons come and go, but your little wins add up to something amazing! Each cozy target you practice and progress at helps your bright brain shine a little brighter! 

I am so happy you are here to learn and grow with me! We are on this journey together! Please reach out to me @ www.katelynmabry.com or you can directly email me at katelynmabry4@gmail.com to share your ADHD journey with me too! I love all of you and hope to hear from you soon!

With love and gratitude,

Katelyn Mabry 

ADHD Life Coach 

Make sure you also check out our December sponsor, Renee Marie, who is the author of the incredible book and resource, "The Secret Playbook of Life!" This book is chalk full of 50 mini stories that help you build confidence, grit, and social skills - all while having a good laugh along the way and relating to each and every story in some way! Check it out on amazon or at http://mysecretplaybook.shopify.com

Music credit: http://uppbeat.io/t/andrey-rossi/seize-the-day

You all are in for a treat with this episode! Have you been looking for a book that helps build confidence, grit, taming that inner voice and strengthens social skills!? If so, look no further! The Secret Playbook of Life is a book filled with 50 short stories that speak straight to day to day struggles we face and sometimes have a hard time knowing how to navigate through! 

In this episode, you will meet author and December podcast sponsor, Renee Marie, who has become an expert in the area of developing confidence, grit and social skills through the younger years. Even I have taken some valuable lessons and take aways to try from these brilliant, relatable stories! My 7 and 9 year old kiddos absolutely love reading and applying what they take away from each story! It's an excellent conversation started as we strive to grow that emotional intelligence through life's experiences! 

"The Secret Playbook of Life" is geared towards kids ages 6-12, and is full of "aha" moments for trusted adults too! It woukd be a great addition to a classroom library and a must have at home! Order your copy today at https://mysecretplaybook.com/myshopify.com. You can also follow her super helpful account on IG @secretplaybook. Her page is packed full of great content to soak in!

I would love to hear from you too @ www.katelynmabry.com or email me directly at katelynmabry4@gmail.com to share your journey! Thank you for being here! Love you all! 

Hold UP!? Thankful for a mess!? YEP, I did type that right!! In this episode, we are going to talk about how we can find gratitude, even when life, and/or our brains feel a little messy...

Let's be honest, Having ADHD can feel like a living in a world of post-it notes, racing thoughts, and ideas that zip around! We forget things, our attention drifts, and our feelings get super big, really quickly! BUT, guess what? Inside that beautiful mess, there are some pretty incredible gifts too! Let's say  a BIG "thank you to our differences! You might notice that your brain works differently from others- maybe you think faster, dream bigger, or feel deeper. That is not something to hide, but rather something to celebrate! 

Let's pause and practice thanking our support superheros too, who love us exactly as we are! Say, "thank you for believing in me-even when my brain feels messy!" A simple "thank you" will fill their heart and your bucket too! 

Next, let's say thank you for...second chances! Because when we make mistakes- which I know I do daily- we get to try again...that's how our brain learns and grows BEST! Forgot homework- You can make a plan to remember next time. Get distracted during chores? You can put a momentum maker in place to get back on track. Said something without thinking? Yikes, this one hits home- We can apologize and reconnect, making the relationship stronger! That's something to be thankful for! 

Finally, let's say it together, "thanks for the mess!" Because inside the mess are moments of blessings. 

Messy means you're curious

Messy means you're growing 

Messy means you're human with a brain full of color, energy and brilliant ideas! 

If you lean in, you will always find beauty in the chaos! Like a pile of Fall leaves all different colors and shapes, but together, they make something beautiful! 

Let's practice gratitude with these prompts:

"I'm thankful for my brain, because it helps me __________."

"I'm thankful for the chances that I get to _______________."

"I'm thankful for the mess, because it reminds me that I'm ______."

Practice these daily and watch your mindset and attitude be transformed! 

Remember to check out our November sponsor, Sara Lewis Hartley, who is a neurodivergent coach, who helps families nuture emotional awareness, self-acceptance, and connection- all while celebrating uniqueness in every child. She is the author of "The Purposefully Me Series"- A social-emotional series of books that speak straight to your kiddos hearts and minds! Sara is also the creator of the incredible ALIGN Parenting Method, which is a powerful 5-step framework that helps find calm in the chaos throught Awareness, Listening & Labeling, Indentifying triggers, Grounding techniques, and Nurture practices. Visit www.saralewishartley.com to start your journey toward mindful, heart-centered parenting today!

Visit me at www.katelynmabry.com to connect, ask questions, or check out my other resources!! I would love to hear from you! 

Imagine when you feel the coziest!? Is it cuddled in a blanket? Is it sitting by a warm fire with a blanket? Or is it just cuddling up with someone you love? Now let's hold that cozy feeling while we start talking about cozing up to CONNECTION! 

In this episode, we will talk about how our brilliant brains have a special circuit that lights up when you feel connected. It helps us find calm, focus, and feel cared for. When we talk, listen, or share feelings with a trusted adult or friend, our connection circuit gets stronger! 

Our ADHD beautiful, colorful brains also feel big feelings, which means we can connect in big, beautiful ways too! You will hear a story about my friend Mason who comes up against conflict with a friend, but finds connection when he resolves the conflict with an apology and forgiveness! Every blanket that is used a lot, needs some stitches sometimes, just like we need to stitch up our connections too! 

We touch on 3 simple "cozy up" tools to help us stay connected to others:

1. Ask for help kindly: "I'm having a hard time staying focused, can you please help me with this?"
2. Practice being an active listener: "Use your eyes, ears and heart to engage in conversations. Repeat back what someone says to show you are listening, "oh , you're saying you felt left out!?" Others love to feel heard too.
3. Apologize, show kindness and forgive others: "I'm sorry I interupped, I got excited." "I forgive you. We all make mistakes sometimes!"

We will revisit green light, yellow light, and red light friendships to get clear on how to BE a green light friend to connect with. 

Let's practice breathing together and repeat after me: 

• "I can ask for help. I can listen."
• "I can reconnect!"
• "Cozy hearts connect the best!"

Thank you for listening and I would love for you to reach out at www.katelynmabry.com or email directly at katelynmabry4@gmail.com to share how you cozy up to connection in your different environments!? I look forward to hearing from you! 

Remember to check out our November sponsor, Sara Lewis Hartley, who is a neurodivergent coach, who helps families nurture emotional awareness, self-acceptance, and connection- all while celebrating uniqueness in every child. she is the author of "The Purposefully Me" Series- A social-emotional series of books that speak straight to the heart and mind of your child! Sara is also the creator of the incredible ALIGN Parenting Method, which is a powerful 5-step framework that helps parents find calm in the choas through awareness, listening & labeling, identifying triggers, using grounding techniques, and nurture practices. Visit www.saralewishartley.com to start your journey toward mindful, heart-centered parenting today! 

Intro music credit:

http://uppbeat.io/t/andrey-rossi/seize-the-day