If you've ever watched Motherland and found yourself wincing as much as laughing, this episode is for you. The BBC comedy lands so hard because it shines a painfully bright light on the cognitive load of running a household — and that load hits ADHD brains particularly hard.

This isn't really about being a mother. It's about being the "default human" in a household: the one anticipating, monitoring, planning, remembering, and quietly absorbing everyone else's needs alongside your own. Whether you have children or not, if you're the strategic ops manager of your home, this one's for you.

• Why Motherland feels so accurate (and so uncomfortable) for ADHD viewers
• The difference between cognitive load and emotional load, and why both matter
• How working memory challenges in ADHD turn everyday domestic admin into forefront effort
• Intrinsic vs extraneous cognitive load — and why your home environment may be making things harder than they need to be
• The neuroscience of acute stress: why you genuinely can't think clearly at 9pm on a bad Tuesday
• Allostatic load: the long-term physiological cost of chronic stress, and why it's distinct from burnout-as-feeling
• Why ADHD adults are more likely to carry decades of accumulated stress before diagnosis
• Three practical principles for redesigning your home operating system: externalise everything, reduce decisions at high-friction moments, and protect transition time

Your job is not to become someone who can hold ten threads in their head every day forever. Your job is to design a home operating system that does that work for you.

• Previous episode: The Novelty Trap (on holding things in your head and prospective memory)
• Motherland (BBC) — created by Sharon Horgan, Holly Walsh, Graham Linehan, Helen Linehan
• Concept: the "default human" in a household
• The CAPACITY Framework (my coaching methodology)

I work one-to-one with late-diagnosed ADHD professionals on the environment, emotions, and cognitive aspects of ADHD — designing systems that fit your life, not someone else's manual. Later this year I'm opening a small group programme grounded in my framework, where you do the work in real time rather than sitting through long group calls.

Find me at lightbulbadhd.com or on Instagram @adhd_coach_katherine.

This is a coaching and educational podcast, not medical advice. I'm a certified ADHD coach, not a therapist, doctor, or counsellor. If you're in crisis, you need therapy or counselling, not coaching.

"The strategy worked. Then it stopped working... and I can't start again." If that sentence hits you in the feels, you are not alone, and you are not failing.

In Episode 48, Katherine breaks down the novelty trap: why shiny new productivity systems feel like 'the answer', then collapse and trigger the familiar shame spiral.

You'll learn:

• why urgency, novelty, and external pressure are unstable fuels,
• why "trick-based" systems often stop working after late diagnosis (hint: it's growth, not regression), and
• how to build sustainable systems that survive the bad days.

The change? Aim for continuity over consistency. Reduce the steps and conscious choices instead of increasing pressure and "I should". Externalise your memory. Design smooth, fun re-entry ramps so your system can be restarted in the middle of mess.

THIS EPISODE IS FOR YOU IF

• You keep finding a new app, planner or routine that works for a few weeks, then collapses
• You're late-diagnosed and the "when it stops working" moment feels personal
• You want ADHD strategies that hold on low-capacity days, not just your best day

IN THIS EPISODE

• The novelty trap pattern: why "it worked, then it didn't" is predictable, not a character flaw
• The three fuels: urgency, novelty, and external pressure, and why they burn out
• The research lens: reward, reinforcement, delay aversion, and executive function load
• The reframe: continuity over consistency, and systems that survive bad days
• Practical design principles: reduce friction, externalise memory, and build re-entry ramps

TIMESTAMPS (Approximate)

00:00 - Intro 01:05 - Naming the problem: the honeymoon phase and the crash

04:30 - Explanation and research: urgency, novelty, pressure, and why motivation fades

16:45 - A late-diagnosis layer: when insight makes brittle strategies snap

19:30 - Your change? what to build instead

27:30 - Wrap-up and next steps

Full episode page with transcript and research links at: https://lightbulbadhd.com/yourls/048noveltytrap

WORK WITH KATHERINE 1:1

If this episode named something you've been living with, 1:1 coaching is where we work it out together.

https://lightbulbadhd.com/yourls/coaching

TAKE THE QUIZ

Not sure where your ADHD is stopping you when you're trying to take action? Try the free quiz to find out.

https://lightbulbadhd.com/yourls/048quiz

CONNECT WITH KATHERINE

Website: https://lightbulbadhd.com/

Instagram: @adhd_coach_katherine

ABOUT THE SHOW

Powerful Possibilities is a podcast for late-diagnosed adults with ADHD who want to enjoy life instead of being on the productivity hamster wheel and ready to try something that actually works.

Hosted by Katherine Sanders, ICF PCC and PAAC PCAC certified ADHD coach.

Is Fight, Flight, Freeze a real 'thing'? Does the classic 'amygdala hijack' story really explains your emotional responses? In this groundbreaking episode Coach Katherine explains the less well-known habenula, offering fresh insights into how we process stress, avoid tasks, and regulate emotions.

Discover why the habenula matters for ADHD, how it impacts dopamine levels and decision-making, and ways to gently reshape your brain’s response to stress with practical, actionable tools. If you’re ready to rethink your relationship with your mind, this episode is your invitation to dive deeper.

Episode Highlights:

• [00:00] Welcome and Introduction to Rethinking Brain Myths
• [03:02] Habenula’s Role in Emotional Regulation and Dopamine Production
• [05:15] Impact of Habenula Sensitivity on ADHD Related Avoidance
• [10:00] Reframing Techniques & Cognitive Strategies
• [11:19] Positive Reinforcement for Breaking Negative Cycles
• [12:58] The Power of Mindfulness & Neuroplasticity in Managing ADHD
• [13:28] Safe Exposure Techniques for Building Emotional Resilience
• [15:24] Embracing Self-Compassion and Practical Next Steps

Common Questions Explored:

• What role does the habenula play in ADHD, and why is it important?
• How can we use neuroplasticity to reshape our emotional responses?
• What are some realistic, ADHD-friendly strategies for managing stress and emotional overload?

Key Takeaways:

1. Learn how a small brain region, the habenula, influences dopamine and task avoidance.
2. Discover how cognitive reframing and positive reinforcement can reduce emotional spirals.
3. Embrace practical mindfulness techniques to calm your mind and enhance focus.
4. Unlock why self-compassion is essential in your ADHD journey.

Connect with Katherine here:

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Proulx, C. D., Hikosaka, O., & Malinow, R. (2014). Reward processing by the lateral habenula in normal and depressive behaviors. Nature Neuroscience, 17(9), 1146-1152. DOI: 10.1038/nn.3779 (https://doi.org/10.1038/nn.3779)

Veehof, M. M., Trompetter, H. R., Bohlmeijer, E. T., & Schreurs, K. M. (2016). Acceptance- and mindfulness-based interventions for the treatment of chronic pain: a meta-analytic review. Cognitive Behaviour Therapy, 45(1), 5-31. DOI: 10.1080/16506073.2015.1098724 (https://doi.org/10.1080/16506073.2015.1098724)

We break down how ADHD affects the brain's circuits, especially in areas like planning, emotional regulation, and time management. Then we discuss practical strategies to scaffold and support these executive functions, making them more manageable for those with ADHD.

If you've ever struggled with procrastination, organisation, or emotional overwhelm, this episode offers both insights and actionable tips to help you thrive.

• Executive functions as project managers and air traffic controllers (00:01:12)
• Katherine explains executive functions in relatable terms, highlighting their role in coordinating the brain’s activities.
• The science behind executive function challenges (00:03:10)
• Dr. Russell Barkley's definition of executive functions is discussed, along with ADHD's impact on these brain circuits. Barkley describes them as the "who, what, when, how, and why" circuits of the brain. Reference: Dr. Russell Barkley’s Research.
• Working memory difficulties (00:05:07)
• Katherine shares personal insights about how ADHD affects working memory, which can only hold around 7 pieces of information. She discusses why people with ADHD often struggle to manage these limits.
• The role of the prefrontal cortex in ADHD (00:06:20)
• ADHD impacts the prefrontal cortex, affecting gray matter volume, which in turn influences planning and emotional regulation.
• Reference: Castellanos et al. (2002) study on ADHD and gray matter volume. Citation needed: Castellanos, F. X., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with ADHD. JAMA, 288(14), 1740-1748
• Breaking tasks into smaller steps (00:10:29)
• Practical tip for reducing overwhelm by breaking large tasks into manageable pieces. Katherine recommends using sticky notes to create small, bite-sized steps to overcome emotional overwhelm and procrastination.
• Mindfulness and emotional regulation (00:15:10)
• Katherine discusses the benefits of mindfulness and grounding techniques for emotional regulation, referencing a 2016 meta-analysis by Veehof.
• Reference: Veehof et al. (2016) meta-analysis on mindfulness and ADHD. Citation needed: Veehof, M. M., et al. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD.
• ‍‍ Accountability and demand avoidance (00:15:55)
• Katherine reflects on the challenges of accountability for ADHD individuals and the importance of maintaining autonomy. She emphasizes the need for equal partnerships in accountability systems rather than a top-down structure.

Leave a Review: Found this episode helpful? Please leave a review or share it with someone who might benefit from these insights.

‍ Don’t forget to subscribe to the ADHD Powerful Possibilities podcast and never miss an episode filled with strategies and insights for managing your ADHD

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1. Dr. Russell Barkley on Executive Functions: .

Barkley, R. A. (1997). ADHD and the Nature of Self-Control. New York: Guilford Press.

2. Castellanos et al. (2002) study on ADHD and gray matter volume:

Castellanos, F. X., Lee, P. P., Sharp, W., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with attention-deficit/hyperactivity disorder. JAMA, 288(14), 1740-1748.

DOI: [10.1001/jama.288.14.1740](https://doi.org/10.1001/jama.288.14.1740)

3. Veehof et al. (2016) meta-analysis on mindfulness and ADHD:

Veehof, M. M., Trompetter, H. R., Bohlmeijer, E. T., & Schreurs, K. M. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD. Cognitive Behaviour Therapy, 45(1), 5-31.

DOI: [10.1080/16506073.2015.1098724](https://doi.org/10.1080/16506073.2015.1098724)

We are looking at how ADHD, hormonal changes, shifting responsibilities, and new beginnings create both challenges and opportunities for our growth.

If you’ve found yourself feeling overwhelmed, struggling to stay on top of conversations, or considering an ADHD diagnosis, you are not alone.

This episode explores what it means to reclaim your power in midlife with ADHD, focusing on self-compassion, embracing change, and practical strategies for navigating this time of life.

What You'll Learn in This Episode:

• Navigating ADHD in Midlife: Understanding how hormonal changes impact ADHD symptoms, particularly the relationship between estrogen and dopamine. (Timestamp: 10:45)
• The Importance of Self-Compassion: We can't be consistent like a well-behaved "productive economic unit"— we have to recognise and respect your natural ebb and flow. (Timestamp: 5:20)
• Physical Changes and Their Impact on the Brain: How changes in our physical health—like muscle mass, hormone levels, and cardiovascular health—affect our brains as we age. (Timestamp: 12:10)
• Balancing Family, Career, and Self-Care: Discussing the complexity of midlife responsibilities—from raising children later in life to caring for aging parents—and how to carve out time for yourself. (Timestamp: 15:25)
• Micro-Goals and Celebrations: How setting small, achievable goals and celebrating the wins can help us stay motivated and energized. (Timestamp: 25:15)
• The Power of Community: Finding your tribe is crucial. Whether it’s an online group, a peer support network at work, or friends who just get you—connection can help bring joy and energy to life with ADHD. (Timestamp: 32:40)

Resources Mentioned:

• Connect with Me Online: Find me on Instagram @adhd_coach_katherine for more insights, encouragement, and updates.

Reflection Points:

• What small action can you take this week to reclaim some of your power in midlife?
• How can you reframe a current challenge as an opportunity for growth?

Want to Share Your Thoughts?

If today’s episode resonated with you, please leave a review on your favorite podcast platform—it helps others find the show! And don’t forget to share it with a friend who might benefit.

Stay curious, take care of yourselves, and remember: you're more capable, resilient, and creative than you realize.

Connect with Katherine here:

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Whether you're a parent hesitant to label your child or an adult who’s adapted to life without a diagnosis, this episode is for you. What are the benefits of understanding and support that come with a diagnosis, backed by solid research.

Tune in to discover how a diagnosis can transform your life or the life of your loved ones.

Key Topics Covered:

1. Introduction: Why understanding ADHD and getting a diagnosis matters.
2. The Fear of Labels: Addressing common concerns about labeling children and the importance of early diagnosis.
3. Adapted Adults: The personal cost of adapting life around undiagnosed ADHD and the benefits of recognizing it.
4. Breaking the Stigma: How a diagnosis helps in understanding oneself and accessing necessary resources.
5. Family Dynamics: The impact of ADHD on family relationships and the importance of a diagnosis for better communication.
6. Long-Term Benefits: Research-backed benefits of a diagnosis, including improved job performance and mental health.

Important Points:

• Early Diagnosis in Children: Studies show that early identification and intervention can significantly improve academic performance, enhance social skills, and reduce the risk of anxiety and depression.
• Adapted Adults: Research indicates that untreated ADHD in adults can lead to chronic stress, burnout, and higher risks of mental health issues.
• Stigma and Support: A diagnosis isn’t a label; it's a key to understanding and accessing support systems.
• Family Dynamics: Understanding ADHD can improve relationships and communication within families.
• Long-Term Benefits: A diagnosis can lead to better job performance, reduced risk of substance abuse

If you found today’s discussion helpful, please share it with someone who might benefit. Remember, understanding yourself is the first step to living your best life. For more insights and support, follow us on social media or visit my website for resources and coaching options.

Connect with Katherine here:

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https://lightbulbadhd.com/

Subcommittee on Attention-Deficit/Hyperactivity Disorder, Steering Committee on Quality Improvement and Management; ADHD: Clinical Practice Guideline for the Diagnosis, Evaluation, and Treatment of Attention-Deficit/Hyperactivity Disorder in Children and Adolescents. Pediatrics November 2011; 128 (5): 1007–1022. 10.1542/peds.2011-2654

Shaw, M., Hodgkins, P., Caci, H. et al. A systematic review and analysis of long-term outcomes in attention deficit hyperactivity disorder: effects of treatment and non-treatment. BMC Med 10, 99 (2012). https://doi.org/10.1186/1741-7015-10-99

In the world's shortest ADHD Podcast episode, I'm sharing the ONE THING that my teen said they wanted people to know about ADHD. It's not what I was expecting.

I mentioned in the 'episode' some evidence of the power of our mind or thoughts on our body - and vice versa. Of course, I'm referring to the studies by Professor Ellen Langer, a leading psychologist at Harvard.

Her famous 'Counter Clockwise' study showed that our physical environment not just affects our thoughts but can change our body. The team at Harvard are also working on the use of mindfulness (not THAT kind of mindfulness) on Multiple Sclerosis, Parkinsons, diabetes and more.

Connect with Katherine here:

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Demers, Marika & Pagnini, Francesco & Phillips, Deborah & Chang, Brianna & Winstein, Carolee & Langer, Ellen. (2021). Beta-Testing of an Online Mindfulness Program Designed for Stroke Survivors and Their Caregivers During a Pandemic. Archives of Physical Medicine and Rehabilitation. 102. e37. 10.1016/j.apmr.2021.07.569.

Park, Chanmo & Pagnini, Francesco & Langer, Ellen. (2020). Glucose metabolism responds to perceived sugar intake more than actual sugar intake. Scientific reports. 10. 15633. 10.1038/s41598-020-72501-w.

Pagnini, Francesco & Bosma, Colin & Phillips, Deborah & Langer, Ellen. (2014). Symptom changes in multiple sclerosis following psychological interventions: A systematic review. BMC neurology. 14. 222. 10.1186/s12883-014-0222-z.

I wanted to share with you the how I responded to a day of zero energy and why I think it's important for ADHD Coaches - and coaches in general - to show up as real humans who have days where our personal growth shows up as love, compassion and permission instead of shiny routines, perky planners and catchy phrases in pep talks. (My clients will confirm I never use any of those...)

There are a few research studies that are relevant, showing that ADHD adults are more likely to report fatigue and experience low energy but the questions for today are simple:

• What do I NEED?
• How can I meet that need? What people, resources, skills are available to me?
• How can I show myself compassion and adaptability?

I hope you enjoy this different episode - I know I liked sharing something personal and more coach-like with you.

Remember to let me know if you have questions - I'll be making a series of 5-10 minute episodes soon to answer them.

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Takanobu Yamamoto, The relationship between central fatigue and Attention Deficit/Hyperactivity Disorder of the inattentive type, Neurochemical Research, 10.1007/s11064-022-03693-y, 47, 9, (2890-2898), (2022).

Martin Oscarsson, Martina Nelson, Alexander Rozental, Ylva Ginsberg, Per Carlbring, Fredrik Jönsson, Stress and work-related mental illness among working adults with ADHD: a qualitative study, BMC Psychiatry, 10.1186/s12888-022-04409-w, 22, 1, (2022).

Nufar Grinblat, Sara Rosenblum, Work participation, sensory processing and sleep quality in adults with attention-deficit hyperactive disorder, Work, 10.3233/WOR-211129, 73, 4, (1235-1244), (2022).

Bert Lenaert, Rebecca Jansen, Caroline M. van Heugten, You make me tired: An experimental test of the role of interpersonal operant conditioning in fatigue, Behaviour Research and Therapy, 10.1016/j.brat.2018.01.006, 103, (12-17), (2018).

Wajszilber D, Santiseban JA, Gruber R. Sleep disorders in patients with ADHD: impact and management challenges. Nat Sci Sleep. 2018 Dec 14;10:453-480. doi: 10.2147/NSS.S163074. PMID: 30588139; PMCID: PMC6299464.

Wondering why the classic 'business advice' you've been following just turns your brain off? Let's go into the unique challenges and opportunities that ADHD entrepreneurs face.

You'll learn the surprising priorities that can transform procrastination and overwhelm into productivity and success, all through the lens of the ADHD Rising program. Whether you're newly diagnosed or a seasoned entrepreneur, this episode offers valuable insights to help you thrive.

Key Takeaways:

• Katherine’s Journey: Learn about Katherine's diverse career path and how her ADHD and autism diagnosis in her early forties transformed her approach to business.
• Common Challenges: Understand the typical struggles ADHD entrepreneurs face, such as procrastination, overwhelm, and lack of routine.
• Real-Life Success Stories: Hear inspiring stories of clients like 'Monica' and 'Phoebe', who transformed their businesses by understanding and leveraging their ADHD.
• ADHD Rising Framework: Explore the three-part framework—Foundations, Stretch and Grow, and Flourish—that Katherine uses to help entrepreneurs succeed.
• Practical Tips: Gain actionable advice on developing personalized strategies, creating achievable goals, and incorporating fun and creativity into your routine.
• Building a Supportive Environment: Discover the importance of community, coaching, and surrounding yourself with supportive people.

Quotes:

• "Understanding your unique ADHD profile is crucial for building a business that truly works for you."
• "With the right strategies and support, you can turn your ADHD challenges into strengths and thrive as an entrepreneur."
• Resources Mentioned
• Katherine's Website: https://lightbulbadhd.com

Leave a Review: If you enjoyed this episode, please leave a review and share it with others.

Join the Conversation: Share your thoughts and experiences in the comments or on social media

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Do you know that celebrating our successes, engaging in force-free productivity, and using the transformative power of positive self-talk can transform our productivity and overall mood?

You'll learn how these strategies can dramatically affect your well-being and effectiveness, and discover actionable tips to cultivate a more fulfilling and effective work life.

Tune in to discover how celebrating small wins, aligning work with your strengths, and practicing positive self-talk can create a sustainable, joyful, and productive life

Connect with Katherine here:

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Bolier, L., Haverman, M., Westerhof, G.J. et al. Positive psychology interventions: a meta-analysis of randomized controlled studies. BMC Public Health 13, 119 (2013). https://doi.org/10.1186/1471-2458-13-119

Lambez B, Harwood-Gross A, Golumbic EZ, Rassovsky Y. Non-pharmacological interventions for cognitive difficulties in ADHD: A systematic review and meta-analysis. J Psychiatr Res. 2020 Jan;120:40-55. doi: 10.1016/j.jpsychires.2019.10.007. Epub 2019 Oct 12. PMID: 31629998.

Poissant H, Mendrek A, Talbot N, Khoury B, Nolan J. Behavioral and Cognitive Impacts of Mindfulness-Based Interventions on Adults with Attention-Deficit Hyperactivity Disorder: A Systematic Review. Behav Neurol. 2019 Apr 4;2019:5682050. doi: 10.1155/2019/5682050. PMID: 31093302; PMCID: PMC6476147.

Chan ESM, Gaye F, Cole AM, Singh LJ, Kofler MJ. Central executive training for ADHD: Impact on organizational skills at home and school. A randomized controlled trial. Neuropsychology. 2023 Nov;37(8):859-871. doi: 10.1037/neu0000918. Epub 2023 Jul 13. PMID: 37439737; PMCID: PMC10615842.

Greven CU, Buitelaar JK, Salum GA. From positive psychology to psychopathology: the continuum of attention-deficit hyperactivity disorder. J Child Psychol Psychiatry. 2018 Mar;59(3):203-212. doi: 10.1111/jcpp.12786. Epub 2017 Jul 21. PMID: 28731214.

Dupuis A, Mudiyanselage P, Burton CL, Arnold PD, Crosbie J, Schachar RJ. Hyperfocus or flow? Attentional strengths in autism spectrum disorder. Front Psychiatry. 2022 Sep 16;13:886692. doi: 10.3389/fpsyt.2022.886692. PMID: 36276327; PMCID: PMC9579965.

Cremone A, Lugo-Candelas CI, Harvey EA, McDermott JM, Spencer RMC. Positive emotional attention bias in young children with symptoms of ADHD. Child Neuropsychol. 2018 Nov;24(8):1137-1145. doi: 10.1080/09297049.2018.1426743. Epub 2018 Jan 18. PMID: 29347861; PMCID: PMC6136424.

Schippers LM, Greven CU, Hoogman M. Associations between ADHD traits and self-reported strengths in the general population. Compr Psychiatry. 2024 Apr;130:152461. doi: 10.1016/j.comppsych.2024.152461. Epub 2024 Feb 5. PMID: 38335571.

N.S. Schutte, J.M. Malouff

The impact of signature character strengths interventions: a meta-analysis

J Happiness Stud, 20 (4) (2019 Apr 1), pp. 1179-1196

C. Proctor, J. Maltby, P.A. Linley

Strengths use as a predictor of well-being and health-related quality of life

J Happiness Stud, 12 (1) (2011 Mar 1), pp. 153-169

R.P. Douglass, R.D. Duffy

Strengths use and life satisfaction: a moderated mediation approach

J Happiness Stud, 16 (3) (2015 Jun), pp. 619-632

R.A. Barkley, K.R. Murphy

The nature of executive function (EF) deficits in daily life activities in adults with ADHD and their relationship to performance on EF tests

J Psychopathol Behav Assess, 33 (2) (2011), pp. 137-158

M.M. Plichta, A. Scheres

Ventral–striatal responsiveness during reward anticipation in ADHD and its relation to trait impulsivity in the healthy population: a meta-analytic review of the fMRI literature

Neurosci Biobehav Rev, 38 (2014 Jan 1), pp. 125-134

R. Ptacek, S. Weissenberger, E. Braaten, M. Klicperova-Baker, M. Goetz, J. Raboch, et al.

Clinical implications of the perception of time in attention deficit hyperactivity disorder (ADHD): a review

Med Sci Monit Int Med J Exp Clin Res, 25 (2019 May 26), pp. 3918-3924

P.E. Newark, M. Elsässer, R.D. Stieglitz

Self-esteem, self-efficacy, and resources in adults with ADHD

J Atten Disord, 20 (3) (2016 Mar 1), pp. 279-290

E.C. Taylor, L.A. Livingston, R.A. Clutterbuck, M.J. Callan, P. Shah

Psychological strengths and well-being: strengths use predicts quality of life, well-being and mental health in autism

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The strives, struggles, and successes of women diagnosed with ADHD as adults

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A qualitative and quantitative study of self-reported positive characteristics of individuals with ADHD

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Grit: perseverance and passion for long-term goals

J Pers Soc Psychol, 92 (6) (2007), pp. 1087-1101

A.B. Brown et al.

Relationship of DAT1 and adult ADHD to task-positive and task-negative working memory networks Psychiatry Research (2011)

Understand how focus, flow and your brain function with some unusual practical tips to enhance your workflow.

This week we're looking at:

1. Understanding Brain Structures

2. What is Focus anyway?

3. Recognizing and Increasing Flow States

and strategies that you can use to improve your focus and experience flow.

Understanding Brain Structures and Their Roles:

Prefrontal Cortex (PFC): Executive functions and focus.

Basal Ganglia: Motivation and task engagement.

Habenula: Stress responses and motivation.

Anterior Cingulate Cortex (ACC): Attention processing.

Default Mode Network (DMN): Daydreaming and focus.

Task Initiation Challenges

Why it's Hard: Executive function impairments, dopamine dysregulation, anxiety, and perfectionism

Flow States:

What is Flow: Deep engagement and enjoyment in tasks.

Difference from Focus: Effortless vs. deliberate concentration.

Recognising Flow: Intense concentration, time distortion, intrinsic motivation.

Increasing Flow: Clear goals, immediate feedback, balancing challenge and skill.

Connect with Katherine:

Instagram: @adhd_coach_katherine

Tiktok: @adhd_coach_katherine

Online: https://lightbulbadhd.com

Connect with Katherine here:

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Focus Music:

https://www.focusatwill.com/

https://brain.fm/

Arnold, L. E., Hodgkins, P., Kahle, J., Madhoo, M., & Kewley, G. (2020). Long-term outcomes of ADHD: Academic achievement and performance. _Journal of Attention Disorders, 24_(1), 73-85. (https://doi.org/10.1177/1087054714566076)

Barkley, R. A. (1997). Behavioral inhibition, sustained attention, and executive functions: Constructing a unifying theory of ADHD. _Psychological Bulletin, 121_(1), 65-94. (https://doi.org/10.1037/0033-2909.121.1.65)

Castellanos, F. X., & Proal, E. (2012). Large-scale brain systems in ADHD: Beyond the prefrontal-striatal model. _Trends in Cognitive Sciences, 16_(1), 17-26.(https://doi.org/10.1016/j.tics.2011.11.007)

Csikszentmihalyi, M. (1990). _Flow: The Psychology of Optimal Experience_. Harper & Row.

Csikszentmihalyi, M., Abuhamdeh, S., & Nakamura, J. (2005). "Flow." In A. J. Elliot & C. S. Dweck (Eds.), "Handbook of Competence and Motivation." Guilford Press.

Dietrich, A. (2004). Neurocognitive mechanisms underlying the experience of flow. _Consciousness and Cognition, 13_(4), 746-761.(https://doi.org/10.1016/j.concog.2004.07.002)

Diamond, A. (2005). Attention-deficit disorder (attention-deficit/hyperactivity disorder without hyperactivity): A neurobiologically and behaviorally distinct disorder from attention-deficit/hyperactivity disorder (with hyperactivity). _Development and Psychopathology, 17_(3), 807-825. (https://doi.org/10.1017/S0954579405050388)

Faraone, S. V., & Biederman, J. (2016). Neurobiology of attention-deficit hyperactivity disorder. _Biological Psychiatry, 57_(11), 1313-1323. (https://doi.org/10.1016/j.biopsych.2004.11.024)

Kofler, M. J., Irwin, L. N., Sarver, D. E., Soto, E. F., Groves, N. B., Harmon, S. L., & Lonigan, C. J. (2018). Executive functioning heterogeneity in pediatric ADHD. _Journal of Abnormal Child Psychology, 46_(6), 1053-1065. (https://doi.org/10.1007/s10802-017-0353-4)

Jackson, S. A., & Marsh, H. W. (1996). "Development and validation of a scale to measure optimal experience: The Flow State Scale." Journal of Sport and Exercise Psychology, 18(1), 17-35.

Lee YA, Goto Y. The Habenula in the Link Between ADHD and Mood Disorder. Front Behav Neurosci. 2021 Jun 24;15:699691. doi: 10.3389/fnbeh.2021.699691. PMID: 34248519; PMCID: PMC8264146.

Makris N, Seidman LJ, Valera EM, Biederman J, Monuteaux MC, Kennedy DN, Caviness VS Jr, Bush G, Crum K, Brown AB, Faraone SV. Anterior cingulate volumetric alterations in treatment-naïve adults with ADHD: a pilot study. J Atten Disord. 2010 Jan;13(4):407-13. doi: 10.1177/1087054709351671. PMID: 20008822; PMCID: PMC3746768.

Nakamura, J., & Csikszentmihalyi, M. (2009). "Flow Theory and Research." In C. R. Snyder & S. J. Lopez (Eds.), "Oxford Handbook of Positive Psychology." Oxford University Press..

Rubia, K. (2018). Cognitive neuroscience of attention deficit hyperactivity disorder (ADHD) and its clinical translation. _Frontiers in Human Neuroscience, 12_, 100. [Link](https://doi.org/10.3389/fnhum.2018.00100)

Sibley, M. H., Graziano, P. A., Ortiz, M., Rodriguez, L., & Coxe, S. (2019). Parent-teen behavior therapy + motivational interviewing for adolescents with ADHD. _Journal of Consulting and Clinical Psychology, 87_(8), 706-719. (https://doi.org/10.1037/ccp0000424)

Zylstra, S. (2014). The impact of flow state on the attentional abilities of individuals with ADHD. _Journal of Attention Disorders, 18_(3), 246-257. (https://doi.org/10.1177/1087054714524412)

We're exploring how executive functions, personal strengths, and self-compassion create a robust foundation for managing ADHD. I'm sharing practical strategies to harness these for both personal and professional success.

• The role of executive functions in daily life and common challenges faced by those with ADHD.
• How to identify and leverage your personal strengths to complement executive function struggles.
• The importance of self-compassion in managing ADHD and how it aids in emotional regulation and resilience.
• Strategies for integrating routines with meaning and external structure to enhance productivity.

Connect with Katherine here:

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Books:

• "Smart but Scattered" by Peg Dawson and Richard Guare: A practical guide to help children and adults with ADHD improve executive function skills.
• "The Executive Functioning Workbook for Teens" by Sharon A. Hansen: Offers activities and strategies for teens to build their executive functioning skills.

Online Assessments:

• VIA Character Strengths Survey: A free online assessment to identify your top character strengths. Link

Books:

• "Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff: Explores the concept of self-compassion and provides practical exercises.
• "The Mindful Path to Self-Compassion" by Christopher Germer: Combines mindfulness and self-compassion practices to enhance emotional well-being.

Online Tools:

• Mindful Self-Compassion (MSC): A structured program that combines mindfulness and self-compassion. Link
• Self-Compassion Exercises: Free exercises and guided meditations from Dr. Kristin Neff. Link

Books:

• "Driven to Distraction" by Edward M. Hallowell and John J. Ratey: A classic guide to understanding and managing ADHD.
• "Taking Charge of Adult ADHD" by Russell A. Barkley: Offers practical advice and strategies for adults with ADHD.

"Executive Function and Self-Regulation" (Harvard University Center on the Developing Child): A comprehensive overview of executive functions and their importance. Link

If you have ADHD, stop trying to “try harder”.

In this episode, ADHD coach Katherine Sanders explains why environment design beats willpower for ADHD, and how cues, friction and simple if-then plans can make starting and follow-through feel easier without you changing who you are.

This Episode is for you if:

• You keep setting alarms, making routines, writing lists, and still end up thinking, “What is wrong with me?”

• You can know exactly what to do, but your brain does not reliably convert intention into action on demand.

• You want practical ADHD-friendly changes you can make to your space and your cues, without relying on motivation or “discipline”.

Episode Summary:

If you have spent years trying to force yourself to be consistent through willpower, this episode offers a kinder, more accurate lens: the problem is rarely your character.

For ADHD brains, the gap between knowing and doing is often about executive function load, decision fatigue, and unreliable internal cueing, especially when stress and tiredness kick in.

Katherine unpacks what research suggests about self-control limits, habit cues, and implementation intentions, then turns it into a simple environment-first framework you can use this week. You will learn how to build prompts outside your brain, reduce friction for the actions you want, and increase friction for the actions you regret.

This is about intelligent design: building systems that work with the brain you do have.

In This Episode:

• Why “try harder” advice keeps failing, and why it is not a personal flaw

• What research suggests about self-control under load and executive function in ADHD

• How habits are driven by stable context cues more than daily motivation

• How implementation intentions (if-then planning) reduce in-the-moment decision-making

• The Environment-First Setup: cues, visibility, friction, and one tiny plan you can test this week

00:00 - Welcome and what this episode is about

00:35 - The willpower trap (and the environment-first lens)

02:20 - Why “try harder” keeps failing

06:00 - Research and explanation: self-control, habits, context, decision fatigue

18:30 - Why you have to stop building systems for a brain you do not have

22:30 - Practical application: The Environment-First Setup (5 steps)

27:10 - Next steps, plus Lightbulb Studio waitlist

References:

Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. https://doi.org/10.1016/S0065-2601(06)38002-1

Henry, J. D., MacLeod, M. S., Phillips, L. H., & Crawford, J. R. (2004). A meta-analytic review of prospective memory and aging. Psychology and Aging, 19(1), 27–39. https://doi.org/10.1037/0882-7974.19.1.27

Hofmann, W., Baumeister, R. F., Förster, G., & Vohs, K. D. (2012). Everyday temptations: An experience sampling study of desire, conflict, and self-control. Journal of Personality and Social Psychology, 102(6), 1318–1335. https://doi.org/10.1037/a0026545

Inzlicht, M., & Schmeichel, B. J. (2012). What is ego depletion? Toward a mechanistic revision of the resource model of self-control. Perspectives on Psychological Science, 7(5), 450–463. https://doi.org/10.1177/1745691612454134

Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674

Muraven, M., Tice, D. M., & Baumeister, R. F. (1998). Self-control as limited resource: Regulatory depletion patterns. Journal of Personality and Social Psychology, 74(3), 774–789. https://doi.org/10.1037/0022-3514.74.3.774

Willcutt, E. G., Doyle, A. E., Nigg, J. T., Faraone, S. V., & Pennington, B. F. (2005). Validity of the executive function theory of attention-deficit/hyperactivity disorder: A meta-analytic review. Biological Psychiatry, 57(11), 1336–1346. https://doi.org/10.1016/j.biopsych.2005.02.006

Wood, W., & Neal, D. T. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863. https://doi.org/10.1037/0033-295X.114.4.843

Why is YOUR ADHD so different from your friends, your child's, your partner's? Let's understand why what we think of as 'one diagnosis' is so varied.

Key Points Discussed:

• Understanding ADHD: A breakdown of ADHD's neurological underpinnings and how they affect behaviors and cognitive functions.
• The Misconceptions: Addressing the common misunderstandings about ADHD, such as the notion of a 'deficit' of attention and what hyperactivity might look like across different ages and activities.
• Personal ADHD Profile: The importance of recognizing your individual ADHD characteristics and how this self-awareness can improve your management strategies.
• Executive Functions and ADHD: How ADHD impacts executive functions like planning, organization, and emotional regulation, and why understanding this can change how you manage daily tasks and long-term goals.

Episode Highlights:

• Personal Stories: Katherine shares insights from her experiences and observations, emphasizing the varied manifestations of ADHD.
• Scientific Insights: Discussion on brain structure differences in people with ADHD, focusing on dopamine levels and brain connectivity.

Tools and Resources Mentioned:

• Self-Assessment Techniques: Suggestions for beginning to map your own ADHD traits, including journaling and using apps for behavioral tracking.
• Community Insights: Encouragement to engage with others’ experiences, fostering a deeper understanding of ADHD's diversity.

Call to Action:

• Self-Observation Invitation: Katherine encourages listeners to use this week for self-observation. Notice how ADHD manifests in your daily life and consider how your unique traits affect your productivity and emotions.
• Connect with Katherine: Reach out via direct message on social media or leave a review on the podcast platform if you find this episode valuable.

Next Episode Tease:

• Stay tuned for the next episode, where Katherine will explore how to manage and optimize executive functions, essential for anyone looking to harness their ADHD in the workplace, whether you're a solo entrepreneur or managing a team.

Thank you for joining us in this enlightening journey into understanding ADHD and its impact on personal and professional life. We hope you find this episode not only informative but also empowering.

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ADHD, resilience, breaking down misconceptions and exploring how those with ADHD can harness their unique strengths to build true resilience.

In This Episode:

• Understanding Resilience: What does resilience really mean for those with ADHD? clue: It’s not about ignoring your emotions or pushing through no matter what; it’s about adaptability and flexibility in the face of challenges.
• The Misconceptions of Resilience: Why has resilience gained a negative reputation and how these perceptions can be harmful, especially when they ignore systemic issues and individual mental health needs.
• Strategies for Building Resilience:
• SODAS Method: Situation, Options, Disadvantages, Advantages, Solution. A structured approach to problem-solving that can help when you're feeling overwhelmed.
• STOP Method: Stop, Take a breath, Observe, Proceed. A simple technique to manage emotional dysregulation and ensure thoughtful responses to stress.
• Mindfulness and Neuroplasticity: How practices like mindfulness can alter brain function, supported by insights from neuroscience, to enhance resilience in the ADHD brain.

Key Quotes from the Episode:

1. "Instead of thinking about resilience as never feeling down, ignoring our emotions, pushing on no matter what's happening around us—that isn't resilience."
2. "Resilience is actually more about adaptability. Becoming flexible and changing with the circumstances and requirements that we find ourselves facing."

Listener Interaction:

• Question of the Week: How do you define resilience? Has your perception changed after listening to today’s episode?
• Call to Action: Share your thoughts on resilience and any strategies you’ve found effective. Connect with me on @adhd_coach_katherine

If you enjoyed this episode, please consider subscribing and leaving us a review on your favourite Platform.

Your feedback helps us grow and continue providing great content. Tune in next week for more insightful discussions!

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Dr Neff - self compassion

Stop Scan Shift - download here

Neurodivergent Practitioners Directory - https://neurodivergentpractitioners.org/

Cameron Gott - ADHD Pyramid of Needs. https://www.camerongott.com/hierarchy-of-adhd-needs

Biederman, J., & Faraone, S. V. (2006). The effects of attention-deficit/hyperactivity disorder on employment and household income. Medscape General Medicine, 8(3), 12.

• This study explores the impact of ADHD on employment and income, providing valuable insights into the challenges faced by individuals with ADHD in professional settings.

Bölte, S., & Holtmann, M. (2014). Relevance of Resilience in Childhood and Adolescence in the Context of ADHD. ADHD Attention Deficit and Hyperactivity Disorders, 6(4), 211–219.

• This article discusses the significance of resilience in the context of ADHD during childhood and adolescence, highlighting the importance of understanding and fostering resilience in individuals with ADHD from a young age.

Dweck, C. S. (2008). Mindset: The New Psychology of Success. Random House.

• Carol Dweck's book delves into the concept of mindset, particularly the growth mindset, which is relevant for individuals with ADHD in cultivating resilience and embracing challenges as opportunities for growth.

Erickson KI, Voss MW, Prakash RS, Basak C, Szabo A, Chaddock L, Kim JS, Heo S, Alves H, White SM, Wojcicki TR, Mailey E, Vieira VJ, Martin SA, Pence BD, Woods JA, McAuley E, Kramer AF. Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci U S A. 2011 Feb 15;108(7):3017-22. doi: 10.1073/pnas.1015950108. Epub 2011 Jan 31. PMID: 21282661; PMCID: PMC3041121.

Graziano, P. A., Reavis, R. D., Keane, S. P., & Calkins, S. D. (2007). The role of emotion regulation in children's early academic success. Journal of School Psychology, 45(1), 3–19.

• This study examines the role of emotion regulation in academic success, providing insights into how emotional regulation strategies can contribute to resilience, particularly in academic settings relevant to individuals with ADHD.

Halmøy, A., Fasmer, O. B., Gillberg, C., & Haavik, J. (2009). Occupational outcome in adult ADHD: impact of symptom profile, comorbid psychiatric problems, and treatment: a cross-sectional study of 414 clinically diagnosed adult ADHD patients. Journal of Attention Disorders, 13(2), 175–187.

• This study investigates the occupational outcomes of adults with ADHD, shedding light on the challenges they face in professional settings and the role of resilience in navigating these challenges.

Loe, I. M., & Feldman, H. M. (2007). Academic and educational outcomes of children with ADHD. Journal of Pediatric Psychology, 32(6), 643–654.

• This article discusses the academic and educational outcomes of children with ADHD, highlighting the importance of resilience in overcoming academic challenges and achieving success in educational settings.

Ramsay, J. R., Rostain, A. L., & Bishop, J. (2016). The Adult ADHD Tool Kit: Using CBT to Facilitate Coping Inside and Out. Routledge.

• This book offers practical tools and strategies, including cognitive-behavioral therapy (CBT), for coping with ADHD challenges in adulthood, emphasizing the role of resilience in managing symptoms and improving overall functioning.

Stixrud, W., & Johnson, N. (2018). The Self-Driven Child: The Science and Sense of Giving Your Kids More Control Over Their Lives. Penguin Books.

• William Stixrud and Ned Johnson's book explores the importance of autonomy and resilience in children and adolescents, providing insights into fostering resilience from a young age, which is relevant for individuals with ADHD.

Littman, A. J., White, E., Satia, J. A., Bowen, D. J., & Kristal, A. R. (2006). Reliability and validity of 2 single-item measures of psychosocial stress. Epidemiology, 17(4), 398-403.

• This study assesses the reliability and validity of single-item measures of psychosocial stress, which are relevant for understanding the relationship between stress, resilience, and ADHD symptoms.

Marshall, S. A., Zentall, S. S., & Muchinsky, M. M. (2011). Achievement, emotional intelligence, and personality: A study of ADHD and non-ADHD college students. Journal of Attention Disorders, 15(2), 130-139.

• Investigating the relationship between achievement, emotional intelligence, and personality traits in college students with and without ADHD, this study sheds light on factors contributing to resilience and success in academic settings.

Mikami, A. Y., & Hinshaw, S. P. (2006). Resilient adolescent adjustment among girls: Buffers of childhood peer rejection and attention-deficit/hyperactivity disorder. Journal of Abnormal Child Psychology, 34(6), 823-837.

• This research explores factors contributing to resilient adjustment in adolescent girls, including the buffering effects of childhood peer rejection and ADHD symptoms, offering insights into protective factors that promote resilience.

Molina, B. S., Hinshaw, S. P., Swanson, J. M., Arnold, L. E., Vitiello, B., Jensen, P. S., ... & Houck, P. R. (2009). The MTA at 8 years: Prospective follow-up of children treated for combined-type ADHD in a multisite study. Journal of the American Academy of Child & Adolescent Psychiatry, 48(5), 484-500.

• This longitudinal study provides insights into the long-term outcomes of children with ADHD, including factors associated with resilience and positive adjustment over time.

Owens, J. S., Goldfine, M. E., Evangelista, N. M., Hoza, B., & Kaiser, N. M. (2007). A critical review of self-perceptions and the positive illusory bias in children with ADHD. Clinical Child and Family Psychology Review, 10(4), 335-351.

• Examining self-perceptions and the positive illusory bias in children with ADHD, this review offers insights into factors that may enhance resilience and self-esteem in individuals with ADHD.

Skirrow, C., McLoughlin, G., Kuntsi, J., & Asherson, P....

Does building habits as someone with ADHD feel like you're herding cats? Join ADHD coach Katherine as she explores a playful, perfectly possible approach to "firing up" productive habits, inspired by the celebrated potter Josiah Wedgwood.

You'll discover:

• Why habit formation is uniquely challenging for ADHD brains
• The power of celebrating small wins and allowing flexibility
• Using tools like AI assistants to design routines tailored for your neurodivergence
• Reconnecting to your deeper "why" when motivation wanes

Katherine shares practical tips like starting tiny, using external cues, and finding meaningful rewards. Her key message?

Embrace the journey - even Wedgwood's iconic glazes involved many "failed" experiments.

Listen for an energising new perspective on habits and ways to make them stick while honouring your ADHD brain!

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Blog post: ADHD & Time 'Agnosia' (blindness): https://lightbulbadhd.com/blog/adhd-time-discounting-blindness

Podcast episode on time: https://pod.fo/e/20b52a

Learn more about Josiah Wedgwood and his experiments: https://collections.vam.ac.uk/item/O1715422/trial-tray/

My favourite AI tools to play with: this Canva link opens a PDF which you can save and download.

• Barkley, R. A. (1997). Behavioral inhibition, sustained attention, and executive functions: Constructing a unifying theory of ADHD. Psychological Bulletin, 121(1), 65–94. Link
• Langberg, J. M., & Becker, S. P. (2012). Does long-term medication use improve the academic outcomes of youth with attention-deficit/hyperactivity disorder? Clinical Child and Family Psychology Review, 15(3), 215–233. Link
• Solanto, M. V. (2018). Cognitive-behavioral therapy for adult ADHD: Targeting executive dysfunction. The Psychiatric Clinics of North America, 41(2), 255–267. Link
• Toplak, M. E., Connors, L., Shuster, J., Knezevic, B., & Parks, S. (2008). Review of cognitive, cognitive-behavioral, and neural-based interventions for attention-deficit/hyperactivity disorder (ADHD). Clinical Psychology Review, 28(5), 801–823. Link
• Faraone, S. V., & Biederman, J. (2005). What is the prevalence of adult ADHD? Results of a population screen of 966 adults. Journal of Attention Disorders, 9(2), 384–391. Link
• van Dijk, H., & de Voogd, L. (2018). The cognitive underpinnings of creative thought: A latent variable analysis exploring the roles of intelligence and working memory in three creative thinking processes. Intelligence, 68, 84–96. Link
• Eysenck, M. W., Derakshan, N., Santos, R., & Calvo, M. G. (2007). Anxiety and cognitive performance: Attentional control theory. Emotion, 7(2), 336–353. Link
• Yuill, N., & Lyon, C. (2007). The use of strategies by children with ADHD: A classroom-based study. Dyslexia, 13(1), 66–81. Link
• Wilens, T. E., Biederman, J., Spencer, T. J., & Bostic, J. (1998). Pharmacotherapy of adult attention deficit/hyperactivity disorder: A review. The Journal of Clinical Psychopharmacology, 18(4), 267–276.
• Martel, M. M., Goth-Owens, T., Martinez-Torteya, C., & Nigg, J. T. (2010). A person-centered personality approach to heterogeneity in attention-deficit/hyperactivity disorder (ADHD). Journal of Abnormal Psychology, 119(1), 186–196. Link

This episode challenges the negative stereotypes often associated with ADHD and provides listeners with actionable tools and resources to help them identify and harness their unique strengths.

Listen in for a deep dive into how these strengths can lead to exceptional entrepreneurial success and a sustainable fulfilling life, whatever the challenges ADHD might pose.

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VIA Character Strengths Assessment (free):

Gallup Strengths (paid)

You can try out Notion for free here (affiliate link).

White, H.A., & Shah, P. (2011). Creative style and achievement in adults with attention-deficit/hyperactivity disorder. Personality and Individual Differences, 50(5), 673-677. DOI: 10.1016/j.paid.2010.12.015

Barkley, R.A. (2014). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment (4th ed.). Guilford Press

Seligman, M.E.P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5-14.

Davidson, D.J., & Kemp, A.I. (2012). The role of hyperfocus in entrepreneurial success: An ADHD phenomenon? Frontiers in Entrepreneurial Research.

Williams, J., & Kumar, A. (2023). Mediating role of self-concept on character strengths and well-being among adolescents with specific learning disorder in India. Research in Developmental Disabilities, 132, 104372. https://doi.org/10.1016/j.ridd.2022.104372

Taylor, E. C., Livingston, L. A., Clutterbuck, R. A., Callan, M. J., & Shah, P. (2023). Psychological strengths and well-being: Strengths use predicts quality of life, well-being and mental health in autism. Autism. DOI: 10.1177/13623613221146440

Nocon, A. S., Roestorf, A., & Menéndez, L. M. G. (2022). Positive psychology in neurodiversity: An investigation of character strengths in autistic adults in the United Kingdom in a community setting. Research in Autism Spectrum Disorders, 99, 102071 https://doi.org/10.1016/j.rasd.2022.102071

Qin C, Cheng X, Huang Y, Xu S, Liu K, Tian M, Liao X, Zhou X, Xiang B, Lei W, Chen J. Character strengths as protective factors against behavior problems in early adolescent. Psicol Reflex Crit. 2022 Jun 1;35(1):16. doi: 10.1186/s41155-022-00217-z. PMID: 35641705; PMCID: PMC9156651.

Warning: This podcast contains ADVANCED strategies for ADHD procrastination - but you'll love them when you understand how they get to the roots of your stickiness for good.

The ADHD Brain and Procrastination: Dive into how the ADHD brain's wiring and executive function challenges intensify procrastination. Learn about impulsivity, the need for immediate rewards, and the difficulty in perceiving tasks as interesting unless they align with personal interests.

Three types of Procrastination and three reasons ADHD can make them feel even worse?

Strategies to Overcome Procrastination: From enhancing self-efficacy and task value to managing impulsivity, discover a variety of strategies tailored for the ADHD entrepreneur.

Learn about micro-tasking, engagement shifting and a sneaky mention of my new book on Procrastination.

Next episode:we discuss why focusing on strengths rather than deficits can significantly improve daily life and self-perception for those with ADHD.

Connect with me on Instagram or by email for further discussions, insights, and personal stories related to ADHD and entrepreneurship.

Remember, everything is possible. Stay tuned for more powerful possibilities with Katherine, your ADHD coach.

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Previous episode on Procrastination: https://pod.fo/e/20d8ca

• Dopamine & Motivation in ADHD:
• Volkow, N. D., Wang, G.-J., Newcorn, J. H., Telang, F., Solanto, M. V., Fowler, J. S. & Swanson, J. M. (2007). Depressed dopamine activity in caudate and preliminary evidence of limbic involvement in adults with attention-deficit/hyperactivity disorder. Archives of General Psychiatry, 64(8), 932-940.
• Prefrontal Cortex & ADHD:
• Arnsten, A. F. T. (2009). Toward a new understanding of attention-deficit hyperactivity disorder pathophysiology: an important role for prefrontal cortex dysfunction. CNS Drugs, 23(Suppl 1), 33-41.

Segment 2: Emotional Drivers of Procrastination

• Emotional Dysregulation & Procrastination:
• Barkley, R. A. (2015). Emotional dysregulation is a core component of ADHD. In Handbook of emotion regulation (2nd ed., pp. 15-35). Guilford Publications.
• Procrastination as Mood Repair:
• Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 7(2), 115-127.

Segment 3: Practical Strategies for Overcoming Procrastination

• Micro-tasking & ADHD:
• Tuckman, B. W. (2005). The effect of motivational scaffolding on procrastinators’ distance learning outcomes. Computers & Education, 49(2), 414-422.

• Engagement Shifting Techniques:
• Kessler, R. C., Adler, L., Barkley, R., Biederman, J., Conners, C. K., Demler, O., ... & Zaslavsky, A. M. (2006). The prevalence and correlates of adult ADHD in the United States: results from the National Comorbidity Survey Replication. American Journal of Psychiatry, 163(4), 716-723.
• ADHD & Executive Function:
• Faraone, S. V., & Biederman, J. (2005). What is the prevalence of adult ADHD? Results of a population screen of 966 adults. Journal of Attention Disorders, 9(2), 384-391.

• Neurobiology of ADHD:
• Shaw, P., Eckstrand, K., Sharp, W., Blumenthal, J., Lerch, J. P., Greenstein, D., ... & Rapoport, J. L. (2007). Attention-deficit/hyperactivity disorder is characterized by a delay in cortical maturation. Proceedings of the National Academy of Sciences, 104(49), 19649-19654.

Segment 2: Emotional Drivers of Procrastination

• ADHD & Emotional Regulation:
• Nigg, J. T., & Casey, B. J. (2005). An integrative theory of attention-deficit/hyperactivity disorder based on the cognitive and affective neurosciences. Neuropsychology Review, 15(3), 144-174.
• Procrastination, Emotion, and ADHD:
• Steel, P., & Klingsieck, K. B. (2016). Academic procrastination: Psychological antecedents revisited. American Psychological Association, 57(1), 5-15.

Segment 3: Practical Strategies for Overcoming Procrastination

• Behavioral Strategies in ADHD:
• Solanto, M. V. (2011). Cognitive-behavioral therapy for adult ADHD: Targeting executive dysfunction. The Guilford Press.
• ADHD, Motivation, and Task Engagement:
• Safren, S. A., Sprich, S., Mimiaga, M. J., Surman, C., Knouse, L., Groves, M., & Otto, M. W. (2010). Cognitive behavioral therapy vs relaxation with educational support for medication-treated adults with ADHD and persistent symptoms: A randomized controlled trial. JAMA, 304(8), 875-880.

ADHD Coach Katherine invites Dr. Kathleen Nadeau, a luminary in the field of ADHD for adults, to share her experience & insights into the unique challenges and bright prospects for adults over 45 living with ADHD.

From the necessity of diagnosis at ANY AGE, we cover the crucial role of community, gender dynamics in ADHD, and the value of acceptance and support.

Featuring practical advice as well as wonderful stories, this episode shows that age is not a barrier to the boundless possibilities of life with ADHD.

Join me for a real treat, hearing Dr. Nadeau's unparalleled expertise in the world of ADHD over 50 and for women.

Dr Nadea's APSARD petition is shared below -

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APSARD petition -

https://www.change.org/p/improve-gender-equity-in-the-diagnosis-of-adult-adhd-petition-to-apsard?original_footer_petition_id=37693378&algorithm=promoted&source_location=petition_footer&grid_position=18&pt=AVBldGl0aW9uAKWQQgIAAAAAZfdRdOuA5Fg4ZjNjNjgyNQ%3D%3D

Dr Nadeau’s centre -

https://thechesapeakecenter.com/

Still Distracted After All these years (UK amazon link) -

https://amzn.to/4agAVZv

ADHD and the transformative stages of perimenopause and menopause. Looking at the latest research on hormonal shifts, explore non-medication management strategies, and share personal insights into making this journey one of empowerment and growth.

What You'll Learn:

• The direct link between estrogen, dopamine, and ADHD symptoms.
• Insights into hormone replacement therapy (HRT) and its complexities.
• Practical strategies beyond medication to manage perimenopause and menopause symptoms with ADHD.
• The importance of diet, exercise, sleep, and mindfulness in navigating these changes.
• The role of therapy and coaching in supporting women through this transition.

If you're navigating the complex waters of ADHD and menopause, know that you're not alone. Join the conversation by sharing your experiences and strategies in the comments or on our social media pages. Don't forget to subscribe for more insights and support on your ADHD journey.

For more resources and to connect with Coach Katherine, visit https://lightbulbadhd.com

Next Week: We're shifting gears to explore ADHD's impact on executive functions in both personal and professional settings. Stay tuned for practical advice and expert insights to manage day-to-day life with ADHD.

Thank you for tuning in to "Powerful Possibilities." Remember, with the right guidance, the possibilities truly are powerful and endless. Until next time, take care and embrace your journey with kindness and courage.

Connect with Katherine here:

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Resources Mentioned:

Dr Kathleen Nadeau: Still Distracted After all These Years https://amzn.eu/d/6KBTAr6

ADHD and Menopause: surviving the hormonal apocalypse - Previous Episode

Fitness Coaches:

Elspeth Alexandra (@elspethalexa)Instagram · elspethalexa1.9K+ followers

Carly | Strength & Wellness Coach | Dietitian ...Instagram · thestrongbonescoach2K+ followers

HeyMomma_Cam - Menopause Health & Fitness CoachInstagram · heymomma_cam2.5K+ followers

Your free 14 day Menopause journal: - Lightbulb ADHD Menopause episode

& why it is useful (Pennebaker Protocol).

Pennebaker Journalling protocol https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Therapeutic-Journaling.pdf

Melissa Orlov - ADHD & Marriage: https://www.adhdmarriage.com/

ADDA Women over 50 group: https://add.org/virtual-peer-support-group-women-50/

PMDD and ADHD/autism - This is a SERIOUS risk to health that is not really known widely enough yet. https://www.additudemag.com/pmdd-autism-adhd/#:~:text=PMDD%20disproportionately%20affects%20people%20with%20ADHD%20and%20autism%2C%20with%20up,though%20there%20are%20various%20theories.

https://chesapeakeadd.com/home/education-and-training/articles/hormones-and-adhd-in-women/

de Jong M, Wynchank DSMR, van Andel E, Beekman ATF, Kooij JJS. Female-specific pharmacotherapy in ADHD: premenstrual adjustment of psychostimulant dosage. Front Psychiatry. 2023 Dec 13;14:1306194. doi: 10.3389/fpsyt.2023.1306194. PMID: 38152361; PMCID: PMC10751335.

Shieh A, Karlamangla AS, Karvonen-Guttierez CA, Greendale GA. Menopause-Related Changes in Body Composition Are Associated With Subsequent Bone Mineral Density and Fractures: Study of Women's Health Across the Nation. J Bone Miner Res. 2023 Mar;38(3):395-402. doi: 10.1002/jbmr.4759. Epub 2023 Jan 17. PMID: 36542065; PMCID: PMC10023299.

Yelland S, Steenson S, Creedon A, Stanner S. The role of diet in managing menopausal symptoms: A narrative review. Nutr Bull. 2023 Mar;48(1):43-65. doi: 10.1111/nbu.12607. Epub 2023 Feb 15. PMID: 36792552.

Pines, "Midlife ADHD in women: any relevance to menopause?", Climacteric, Link

Leranth C, Roth RH, Elsworth JD, Naftolin F, Horvath TL, Redmond DE Jr. Estrogen is essential for maintaining nigrostriatal dopamine neurons in primates: implications for Parkinson's disease and memory. J Neurosci. 2000 Dec 1;20(23):8604-9. doi: 10.1523/JNEUROSCI.20-23-08604.2000. PMID: 11102464; PMCID: PMC6773080.

Conde DM, Verdade RC, Valadares ALR, Mella LFB, Pedro AO, Costa-Paiva L. Menopause and cognitive impairment: A narrative review of current knowledge. World J Psychiatry. 2021 Aug 19;11(8):412-428. doi: 10.5498/wjp.v11.i8.412. PMID: 34513605; PMCID: PMC8394691.

Gava G, Orsili I, Alvisi S, Mancini I, Seracchioli R, Meriggiola MC. Cognition, Mood and Sleep in Menopausal Transition: The Role of Menopause Hormone Therapy. Medicina (Kaunas). 2019 Oct 1;55(10):668. doi: 10.3390/medicina55100668. PMID: 31581598; PMCID: PMC6843314.

Miller VM, Naftolin F, Asthana S, Black DM, Brinton EA, Budoff MJ, Cedars MI, Dowling NM, Gleason CE, Hodis HN, Jayachandran M, Kantarci K, Lobo RA, Manson JE, Pal L, Santoro NF, Taylor HS, Harman SM. The Kronos Early Estrogen Prevention Study (KEEPS): what have we learned? Menopause. 2019 Sep;26(9):1071-1084. doi: 10.1097/GME.0000000000001326. PMID: 31453973; PMCID: PMC6738629.

Martel MM, Klump K, Nigg JT, Breedlove SM, Sisk CL. Potential hormonal mechanisms of attention-deficit/hyperactivity disorder and major depressive disorder: a new perspective. Horm Behav. 2009 Apr;55(4):465-79. doi: 10.1016/j.yhbeh.2009.02.004. Epub 2009 Mar 2. PMID: 19265696; PMCID: PMC3616481.

Saleh RNM, Hornberger M, Ritchie CW, Minihane AM. Hormone replacement therapy is associated with improved cognition and larger brain volumes in at-risk APOE4 women: results from the European Prevention of Alzheimer's Disease (EPAD) cohort. Alzheimers Res Ther. 2023 Jan 9;15(1):10. doi: 10.1186/s13195-022-01121-5. PMID: 36624497; PMCID: PMC9830747.

Maki PM. Critical window hypothesis of hormone therapy and cognition: a scientific update on clinical studies. Menopause. 2013 Jun;20(6):695-709. doi: 10.1097/GME.0b013e3182960cf8. PMID: 23715379; PMCID: PMC3780981.

E. Antoniou, N. Rigas, Eirini Orovou, Alexandros Papatrechas, Angeliki Sarella, "ADHD Symptoms in Females of Childhood, Adolescent, Reproductive and Menopause Period", Medical Science Monitor, Link

Pamela S Smith, "Menopause, Amino Acids, Nutritional and Neurotransmitter Influences on ADD/ADHD", Book Chapter

C. Epperson, S. Shanmugan, Deborah R. Kim, Sarah B. Mathews, K. Czarkowski, J. Bradley, D. Appleby, Cláudia Iannelli, M. Sammel, T. Brown, "New onset executive function difficulties at menopause: a possible role for lisdexamfetamine", Psychopharmacology, Link

Bettina Camara, C. Padoin, Blanca Bolea, "Relationship between sex hormones, reproductive stages and ADHD: a systematic review", Archives of Women's Mental Health, Link

Roger A. Lobo, "The 2022 hormone therapy position statement of The North American Menopause Society", Menopause, Link

[Author not listed], "The 2020 genitourinary syndrome of menopause position statement of The North American Menopause...

Nobody talks about the unique challenges and changes women with ADHD may face during pregnancy, childbirth, and early parenthood. My personal journey, emphasising the impact of hormonal changes on ADHD symptoms and mental health, such as increased sensitivity to estrogen and progesterone levels, which can affect mood and brain function.

Katherine also addresses the inequalities in healthcare and maternity leave, particularly affecting women of color, and the additional strain these disparities place on mental health. Offering practical advice, she suggests strategies for managing ADHD symptoms postpartum, such as adapting household organization to suit ADHD needs. Importantly, Katherine encourages open communication about mental health, the benefits of structured routines, and the importance of self-care and exercise for new parents with ADHD. This episode aims to empower women with ADHD through their pregnancy and parenting journey by acknowledging the challenges they face and providing supportive strategies to navigate them.

00:08 Understanding ADHD's Impact on Pregnancy and Childbirth

02:50 Navigating Hormonal Changes and Their Effects

06:47 Preparing for Birth: Mindfulness and Expectations

09:19 The Postpartum Experience: Challenges and Support

12:49 Breastfeeding, Sleep, and Adjusting to New Parenthood

16:26 Navigating Motherhood with Neurodivergence

16:55 Finding Your Tribe: ADHD-Friendly Support Groups

17:36 Embracing Change and Seeking Support

17:49 Therapeutic Activities and Art Therapy

18:50 The Joy and Amazement of Parenthood

19:33 Managing ADHD as a New Parent

22:40 Household Organization and ADHD Strategies

23:57 Flexible Parenting and Meeting Your Child's Needs

25:28 Self-Care and Wellbeing for ADHD Parents

29:34 Looking Ahead: Next Episode Teaser

Connect with Katherine here:

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ADHD Babes - A peer led group for black women & non-binary people with ADHD - https://www.adhdbabes.com/

Post-Partum Support International - includes group for ADHD parents as well as Black, BIPOC, Hispanic and minority women in a large number of groups throughout the week - https://www.postpartum.net/get-help/psi-online-support-meetings/

- ADDISS (www.addiss.co.uk)

- CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder) (www.chadd.org)

- Attention Deficit Disorder Association (www.add.org)

- ADHD Australia (www.adhdaustralia.org.au)

- Centre for ADHD Awareness, Canada (www.caddac.ca)

- United Kingdom:

- ADDISS http://www.addiss.co.uk/

- ADHD Foundation https://www.adhdfoundation.org.uk/

Scotland

Scottish ADHD coalition - https://www.scottishadhdcoalition.org/

Ireland:

ADHD Ireland - https://adhdireland.ie/

United States:

CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder) https://chadd.org/

ADDA (Attention Deficit Disorder Association) https://add.org/

Australia:

ADHD Support Australia https://www.adhdsupportaustralia.com.au/

ADHD Foundation Australia https://adhdfoundation.org.au/adhd

Canada:

CADDAC (Centre for ADHD Awareness, Canada) https://caddac.ca/

New Zealand:

ADHD NZ https://www.adhd.org.nz/about-us.html

Europe:

ADHD Europe https://adhdeurope.eu/ - Offers resources and links to national organizations across Europe.

Hypnobabies (active birth and pregnancy self hypnosis) - https://www.hypnobabies.com/

La leche League - ‘take what is useful, leave the rest’ - https://llli.org/

Lactation Consultants - UK - https://lcgb.org/

Lactation Consultants - USA/Internatinoal - https://uslca.org/

Life Edit home organisers (Scotland) - https://life-edit.me/

Dr Kathleen Nadeau - ADD-Friendly Ways to Organize Your Life: Strategies that Work from a Professional Organizer and a Renowned ADD Clinician

- I apologise for not formatting these in my usual way - I'm just too sick to tidy up the research.

Uchida, M., Driscoll, H., DiSalvo, M., Rajalakshmim, A., Maiello, M., Spera, V., & Biederman, J. (2021). Assessing the Magnitude of Risk for ADHD in Offspring of Parents with ADHD: A Systematic Literature Review and Meta-Analysis. Journal of Attention Disorders, 25(13), 1943-1948. https://doi.org/10.1177/1087054720950815

Cognitive functions of regularly cycling women may differ throughout the month, depending on sex hormone status; a possible explanation to conflicting results of studies of ADHD in females, Frontiers in Human Neuroscience, Vol. 8,2014- https://www.frontiersin.org/articles/10.3389/fnhum.2014.00191

Roberts, Bethan & Eisenlohr-Moul, Tory & Martel, Michelle. (2017). Reproductive Steroids and ADHD Symptoms Across the Menstrual Cycle. Psychoneuroendocrinology. 88. 10.1016/j.psyneuen.2017.11.015.

Hormonal Changes and Their Impact on ADHD Symptoms in Women

Mu E, Kulkarni J. Hormonal contraception and mood disorders. Aust Prescr. 2022 Jun;45(3):75-79. doi: 10.18773/austprescr.2022.025. Epub 2022 Jun 1. Erratum in: Aust Prescr. 2022 Aug;45(4):147. PMID: 35755988; PMCID: PMC9218393.

ADHD and Pregnancy

Attention-Deficit/Hyperactivity Disorder in Pregnancy: Prevalence, Treatment, and Implications for Mothers and Offspring by Erika F.H. Saunders, et al. in American Journal of Psychiatry.

Baker AS, Freeman MP. Management of Attention Deficit Hyperactivity Disorder During Pregnancy. Obstet Gynecol Clin North Am. 2018 Sep;45(3):495-509. doi: 10.1016/j.ogc.2018.04.010. PMID: 30092924.

Obstetric complications in mothers with ADHD ,Walsh Caroline J., Rosenberg Sofie L., Hale Elijah W., Frontiers in Reproductive Health, vol 4; 2022., https://www.frontiersin.org/articles/10.3389/frph.2022.1040824 , DOI=10.3389/frph.2022.1040824

Nichole L. Nidey, Allison M. Momany, Lane Strathearn, Knute D. Carter, George L. Wehby, Wei Bao, Guifeng Xu, Francesca A. Scheiber, Karen Tabb, Tanya E Froehlich, Kelli Ryckman, Association between perinatal depression and risk of attention deficit hyperactivity disorder among children: a retrospective cohort study, Annals of Epidemiology, 2021

Volume 63:1-6, ISSN 1047-2797, https://doi.org/10.1016/j.annepidem.2021.06.005., (https://www.sciencedirect.com/science/article/pii/S1047279721001563)

ADHD, Parenting, and Family Life

Parenting Stress and ADHD: A Comparison of Mothers and Fathers by Mark A. Ellen and Patricia J. Links in Journal of Child and Family Studies.

The Impact of Adult Attention Deficit Hyperactivity Disorder on Parenting and Child Behavior" by Andrea Chronis-Tuscano, et al. in Journal of Abnormal Child Psychology.

Postpartum Depression and ADHD

Postpartum Depression in Women with ADHD: A Comparative Study by Maria A. Oquendo and Barbara L. Milner in Psychiatry Research.

The Intersection of ADHD and Postpartum Depression: Clinical Considerations by J. Russell Ramsay in ADHD Attention Deficit and Hyperactivity Disorders.

Strategies for Managing ADHD in the

Today we're exploring the distinct challenges young ADHD women face from adolescence through early adulthood.

• The underdiagnosis and misinterpretation of ADHD symptoms in young women.
• The pivotal transition from primary to secondary education and the executive function demands it brings.
• Navigating social dynamics, friendships, and early relationships through the lens of ADHD.
• Strategies for self-advocacy, effective organization, and fostering supportive networks in school and beyond.
• Preparing for life's next stages: university, the workforce, and building healthy, respectful relationships.

Whether you're directly impacted by ADHD or seeking to understand the experiences of women and girls with ADHD, this episode offers valuable insights and practical tips for managing ADHD through critical life transitions.

Timestamps:

• [00:00:00] Introduction and purpose of today's episode
• [00:01:12] Understanding ADHD in young women: prevalence, symptoms, and underdiagnosis
• [00:03:03] Challenges of transitioning to high school with ADHD
• [00:09:07] The impact of social pressures and developing independence
• [00:13:06] Exploring university life and entering the workforce with ADHD
• [00:23:18] Navigating friendships and early relationships
• [00:30:40] Practical tips and strategies for teens and parents
• [00:32:20] Preview of next week's episode on ADHD and parenthood

Key Takeaways:

• The importance of early diagnosis and understanding the unique manifestation of ADHD in young women.
• Practical strategies for managing increased academic and social demands.
• The role of self-advocacy and personalized support in navigating educational and professional environments.
• Recognizing and fostering healthy relationships and social connections.
• Empowering young women with ADHD to embrace their journey with confidence and resilience.

Contact Information:

• I welcome your thoughts and experiences. Connect with me via email or social media. Links are provided in the show notes.

Special Notes:

• Apologies for my croaky voice due to illness but promises a content-rich episode.
• A heads-up on next week's episode: the impact of ADHD and the journey of parenthood.

Remember, understanding and support can transform challenges into powerful possibilities. Share this episode with someone navigating the complex world of ADHD, and let's continue to learn and grow together. Until next week, take care of yourself and ponder on what's possible.

Connect with Katherine here:

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Threads

Peg Dawson & David Guare, Coaching Students with Executive Skills Deficits

Study on effectiveness of hand writing vs typing for recall - Ihara AS, Nakajima K, Kake A, Ishimaru K, Osugi K, Naruse Y. Advantage of Handwriting Over Typing on Learning Words: Evidence From an N400 Event-Related Potential Index. Front Hum Neurosci. 2021 Jun 10;15:679191. doi: 10.3389/fnhum.2021.679191. PMID: 34177498; PMCID: PMC8222525.

VIA Asssessment: https://www.viacharacter.org/

• Quinn, P.O., & Madhoo, M. "A Review of Attention-Deficit/Hyperactivity Disorder in Women and Girls: Uncovering This Hidden Diagnosis." Primary Care Companion for CNS Disorders, 2014.
• Hinshaw, S.P., Owens, E.B., Zalecki, C., et al. "Prospective Follow-Up of Girls with Attention-Deficit/Hyperactivity Disorder into Early Adulthood: Continuing Impairment Includes Elevated Risk for Suicide Attempts and Self-Injury." Journal of Consulting and Clinical Psychology, 2012.
• Biederman, J., Mick, E., & Faraone, S.V. "Influence of Gender on Attention Deficit Hyperactivity Disorder in Children Referred to a Psychiatric Clinic." American Journal of Psychiatry, 2002.
• Rucklidge, J.J. "Gender Differences in Attention-Deficit/Hyperactivity Disorder." Psychiatric Clinics of North America, 2010.
• Graetz, B.W., Sawyer, M.G., Hazell, P.L., Arney, F., & Baghurst, P. "Validity of DSM-IV ADHD Subtypes in a Nationally Representative Sample of Australian Children and Adolescents." Journal of the American Academy of Child & Adolescent Psychiatry, 2001.
• Skogli, E.W., Teicher, M.H., Andersen, P.N., Hovik, K.T., & Øie, M. "ADHD in Girls and Boys – Gender Differences in Co-existing Symptoms and Executive Function Measures." BMC Psychiatry, 2013.
• Nussbaum, N.L. "ADHD and Female Specific Concerns: A Review of the Literature and Clinical Implications." Journal of Attention Disorders, 2012.
• Owens, E.B., Hinshaw, S.P., Lee, S.S., & Lahey, B.B. "Few Girls with Childhood Attention-Deficit/Hyperactivity Disorder Show Positive Adjustment During Adolescence." Journal of Clinical Child & Adolescent Psychology, 2009.
• Young, S., & Amarasinghe, J.M. "Practitioner Review: Non-pharmacological treatments for ADHD: A lifespan approach." Journal of Child Psychology and Psychiatry, 2010.
• Arnold, L.E. "Sex Differences in ADHD: Conference Summary." Journal of Abnormal Child Psychology, 1996.
• Tung, I., Brammer, W.A., Li, J.J., & Lee, S.S. "Patterns of Comorbidity Among Girls with ADHD: A Meta-analysis." Pediatrics, 2019.
• Mowlem, F.D., Skirrow, C., Reid, P., et al. "Validation of the Mind Excessively Wandering Scale and the Relationship of Mind Wandering to Impairment in Adult ADHD." Journal of Attention Disorders, 2019.
• DuPaul, G.J., Gormley, M.J., & Laracy, S.D. "Comorbidity of LD and ADHD: Implications of DSM-5 for Assessment and Treatment." Journal of Learning Disabilities, 2013.
• Waite, R., & Ramsay, J.R. "The Influence of Attention-Deficit/Hyperactivity Disorder on Preteen Girls’ Friendships." Journal of Psychiatric and Mental Health Nursing, 2010.
• Robb, A.S., Findling, R.L., Nyilas, M., et al. "Efficacy and Safety of Atomoxetine in Adolescents with Attention-Deficit/Hyperactivity Disorder and Major Depression." Journal of Child and Adolescent Psychopharmacology, 2009.
• Coles, E.K., Pelham, W.E., Fabiano, G.A., et al. "Randomized Trial of First-Line Behavioral Intervention to Reduce Need for Medication in Children with ADHD." Journal of Clinical Child & Adolescent Psychology, 2020.
• Jerome, L., Segal, A., & Habinski, L. "What We Know about ADHD and Driving Risk: A Literature Review, Meta-analysis and Critique." Journal of the Canadian Academy of Child and Adolescent Psychiatry, 2006.
• Gaub, M., & Carlson, C.L. "Gender Differences in ADHD: A Meta-analysis and Critical Review." Journal of the American Academy of Child & Adolescent Psychiatry, 1997.
• Lebowitz, M.S. "Stigmatization of ADHD: A Developmental Review." Journal of Attention Disorders, 2016.
• McCarthy, S., Asherson, P., Coghill, D., et al. "Attention-deficit hyperactivity disorder: treatment discontinuation in adolescents and young adults." British Journal of Psychiatry, 2009.

Uncover the FACTS about why ADHD in girls often goes undiagnosed, how symptoms can shift and intensify during puberty, and the critical strategies for parents and educators to offer meaningful support TODAY.

In This Episode, discover -

1. The Often-Missed Signs of ADHD in Girls: Understanding how ADHD presents differently in girls compared to boys, and why these signs are often overlooked.

2. The Impact of Puberty on ADHD: Exploring how hormonal changes can exacerbate ADHD symptoms and the challenges that arise during this transformative period.

3. Strategies for Support: Practical advice for creating a supportive environment that fosters self-confidence, empathy, and understanding for girls with ADHD.

4. Navigating Social Challenges: Insights into the social landscape for girls with ADHD, including friendship dynamics, bullying, and the influence of social media.

5. Empowering Girls with ADHD: How to empower girls with ADHD to recognize their strengths, develop resilience, and advocate for themselves.

Connect with me:

- Visit the website for additional resources and support: www.lightbulbadhd.com

- Follow us on Instagram: @adhd_coach_katherine

If you found value in today's episode, please subscribe to our podcast, leave us a review, and share it with someone who could benefit from our discussion. Your support helps us reach and empower more individuals navigating the complexities of ADHD.

For episode feedback or to suggest future topics, email us at the show address below.

Connect with Katherine here:

Website

Instagram

Tiktok

Facebook

Youtube

LinkedIN

Threads

https://www.additudemag.com/mental-health-in-teens-adhd-girls-crisis/#:~:text=The%20CDC%20report%20echoes%20findings,times%20the%20national%20average%20for

https://www.naomifisher.co.uk/

https://www.teamsquarepeg.org/what-we-do

Conners rating scale: this is NOT diagnostic on its own - it is a way for you to share observations with medical professionals.

https://nicolamorgan.com/my-books/blame-my-brain/

https://amzn.eu/d/7jGaD8b - Understanding girls with ADHD (Littman, Nadeau and Quinn)

Young S, Adamo N, Ásgeirsdóttir BB, Branney P, Beckett M, Colley W, Cubbin S, Deeley Q, Farrag E, Gudjonsson G, Hill P, Hollingdale J, Kilic O, Lloyd T, Mason P, Paliokosta E, Perecherla S, Sedgwick J, Skirrow C, Tierney K, van Rensburg K, Woodhouse E. Females with ADHD: An expert consensus statement taking a lifespan approach providing guidance for the identification and treatment of attention-deficit/ hyperactivity disorder in girls and women. BMC Psychiatry. 2020 Aug 12;20(1):404. doi: 10.1186/s12888-020-02707-9. PMID: 32787804; PMCID: PMC7422602.

Sibley, M. H., et al. "The Impact of Psychosocial Treatment on Personality Trait Development in Adolescents with ADHD." Journal of Clinical Child & Adolescent Psychology , vol. 44, no. 1, 2015, pp. 12-26.

Hinshaw, S. P., et al. "Prospective Follow-Up of Girls with Attention-Deficit/Hyperactivity Disorder into Early Adulthood: Continuing Impairment Includes Elevated Risk for Suicide Attempts and Self-Injury." Journal of Consulting and Clinical Psychology , vol. 79, no. 6, 2011, pp. 824-834.

Quinn, P. O. "ADHD and the Female Brain." Applied Neuropsychology: Adult , vol. 25, no. 3, 2018, pp. 223-230.

Skogli, E. W., et al. "ADHD in Girls and Boys – Gender Differences in Co-existing Symptoms and Executive Function Measures." BMC Psychiatry , vol. 13, 2013, Article 298.

Rucklidge, J. J., & Tannock, R. "Psychiatric, Psychosocial, and Cognitive Functioning of Female Adolescents with ADHD." Journal of the American Academy of Child & Adolescent Psychiatry , vol. 44, no. 4, 2005, pp. 368-376.

Young, S., et al. "ADHD and Endocrine Disorders: Toward a Consensus on Treatment Timing." Brain Sciences , vol. 9, no. 4, 2019, Article 92.

Biederman, J., et al. "Influence of Gender on Attention Deficit Hyperactivity Disorder in Children Referred to a Psychiatric Clinic." American Journal of Psychiatry , vol. 159, no. 1, 2002, pp. 36-42.

Owens, E. B., et al. "Girls with ADHD: The Evolving Female Phenotype." Clinical Child and Family Psychology Review , vol. 20, no. 3, 2017, pp. 283-301.

Nussbaum, N. L. "ADHD and Female Specific Concerns: A Review of the Literature and Clinical Implications." Journal of Attention Disorders , vol. 21, no. 8, 2017, pp. 633-643.

Greven, C. U., et al. "A Twin Study of the Neuropsychological Consequences of Stimulant Abuse." Archives of General Psychiatry , vol. 70, no. 3, 2013, pp. 297-304.

Graetz, B. W., et al. "Gender Differences Among Children with ADHD on Continuous Performance Tests: A Meta-Analytic Review." Journal of Attention Disorders , vol. 5, no. 3, 2001, pp. 143-154.

Leffler, J. M., et al. "ADHD in Girls: Understanding How Its Presentation and Treatment Differ." Current Psychiatry Reports , vol. 13, no. 2, 2011, pp. 219-226.

Coles, E. K., et al. "A Review of the Relationship Between Executive Function Deficits and ADHD: Causal Hypothesis or Epiphenomenon?" Clinical Child and Family Psychology Review , vol. 14, no. 4, 2011, pp. 368-384.

Mowlem, F. D., et al. "The Role of Emotion Regulation in Childhood ADHD: A Review." Clinical Child and Family Psychology Review , vol. 19, no. 4, 2016, pp. 333-348.

Zalecki, C. A., et al. "Self-Esteem in Children with Attention-Deficit/Hyperactivity Disorder: A Systematic Review and Meta-Analysis." Journal of Abnormal Child Psychology , vol. 42, no. 4, 2014, pp. 507-520.

Fabiano, G. A., et al. "A Meta-Analysis of Behavioral Treatments for Attention-Deficit/Hyperactivity Disorder." Clinical Psychology Review , vol. 29, no. 2, 2009, pp. 129-140.

Gaub, M., & Carlson, C. L. "Gender Differences in ADHD: A Meta-Analysis and Critical Review." Journal of the American Academy of Child & Adolescent Psychiatry , vol. 36, no. 8, 1997, pp. 1036-1045.

Tung, I., et al. "Patterns of Comorbidity Among Girls with ADHD: A Meta-analysis." Pediatrics , vol. 138, no. 4, 2016, e20160430.

Jerome, L., et al. "ADHD and Sleep in Adolescent Girls: Exploring the Interactions." Journal of Pediatric Psychology , vol. 33, no. 7, 2008, pp. 739-748.

Cortese, S., et al. "Sleep in Children with Attention-Deficit/Hyperactivity Disorder: Meta-Analysis of Subjective and Objective Studies." Journal of the American Academy of Child & Adolescent Psychiatry , vol. 48, no. 9, 2009, pp. 894-908.

Loneliness isn't something neurodivergent adults just have to accept. Caroline Maguire — ADHD coach and author of Friendship Skills for Neurodivergent Adults — joins Katherine to talk trust, connection, and why your special interests are actually your greatest friendship asset.

THIS EPISODE IS FOR YOU IF...

• You've always felt like you missed a class on how to make friends — and carry shame about it
• You have ADHD or are neurodivergent and find friendships exhausting, confusing, or hard to sustain
• You're a late-diagnosed adult wondering why connection has always felt just slightly out of reach

EPISODE SUMMARY

There's a worldwide loneliness epidemic — and for neurodivergent adults, loneliness isn't new news. Many of us grew up without close friends, without understanding why, and with a coating of shame that followed us into adulthood. This conversation is about changing that.

Caroline Maguire is an ADHD coach with over 21 years of experience, and the author of two books on friendship and social skills. Her new book, Friendship Skills for Neurodivergent Adults, publishes in the UK on April 16th 2026. In this conversation, Katherine and Caroline dig into why friendship feels so hard when you have ADHD — and what actually helps.

This isn't about becoming more neurotypical. It's about finding your people, using your interests as fuel, and building the kind of friendships that actually fit your brain.

IN THIS EPISODE:

• Why executive function sits at the heart of every social interaction — and what that looks like in real life
• The difference between info dumping and monologuing (and why the distinction matters)
• Caroline's ice cream scoop method for building trust without giving it all away at once
• The impulsive friendship cycle — and how to break it
• Why your special interests are your greatest asset for finding genuine connection
• The difference between masking and adapting — and why it matters for neurodivergent adults
• How to make friendships more sustainable when logistics and energy are already stretched

TIMESTAMPS

00:00 — Introduction and welcome 02:00 — Why Caroline keeps coming back to friendship 05:30 — The shame of not having friends as an adult 09:00 — How executive function shows up in social situations 14:00 — Bottom-up processing and sensory input 18:00 — Info dumping versus monologuing 22:00 — Finding your people through special interests 26:00 — Masking versus adapting 31:00 — The ice cream scoop method for trust 38:00 — The impulsive friendship cycle 42:00 — Making friendship more sustainable and automatic 48:00 — Caroline's one takeaway and where to find her

Timestamps are approximate — adjust after final edit

NOTABLE QUOTES

• "We deserve friendship. I just can't stop feeling like we deserve friendship." — Caroline Maguire
• "How could you have known? You didn't know about your brain." — Caroline Maguire
• "It's tools, not rules. Take what you want and throw away the rest." — Caroline Maguire

COMMON QUESTIONS ANSWERED

• Why do ADHD adults struggle to make and keep friends?
• What is the ice cream scoop method for building trust?
• What's the difference between masking and adapting?
• How do special interests help neurodivergent adults find connection?
• How do I make friendships more sustainable when I'm already exhausted?

ABOUT OUR GUEST

Caroline Maguire is an ADHD and life coach with over 21 years of experience. She is the author of Why Will No One Play With Me? (for children) and Friendship Skills for Neurodivergent Adults. Caroline trained coaches at the ADD Coach Academy and is passionate about ending loneliness in the neurodivergent community. Find her at @authorcarolinem on Instagram.

GET CAROLINE'S BOOK

Friendship Skills for Neurodivergent Adults — available for pre-order now, publishing 16th April 2026

UK

• Amazon UK
• Waterstones
• Hachette UK
• Hive UK
• Bookshop UK
• TG Jones Online
• Kobo Audiobook
• Audible

Australia

• Amazon Australia
• Booktopia
• Boffins Books
• The Nile
• Planet Books
• Kobo Audiobook
• Audible

Ireland

• Amazon Ireland
• Kobo
• Audible
• Audiobooks.com

WORK WITH KATHERINE

If you want personalised translation, systems designed specifically for your brain, Katherine works one-to-one with late-diagnosed adults who are capable, resourced, and done waiting for motivation to arrive.

CONNECT WITH KATHERINE

Website: lightbulbadhd.com Instagram: @adhd_coach_katherine

CONNECT WITH CAROLINE

Instagram: @authorcarolinem

ABOUT THE SHOW

Finally, an ADHD podcast that skips 'superpower' chat and toxic productivity to get real about what's going on and what actually works.

I'm Katherine, a certified ADHD coach (ICF PCC, PAAC PCAC, ADDCA trained) diagnosed with ADHD and Autism in my early 40s. With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you've been searching for.

New episodes weekly. Subscribe wherever you get your podcasts.

EPISODE FOCUS

ADHD friendship, making friends with ADHD, neurodivergent social skills, ADHD loneliness, ADHD adults, late diagnosis ADHD, Caroline Maguire, friendship skills, neurodivergent adults, ADHD connection

Emotional Intelligence and MENDSS

Connect with Katherine here:

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Roger de Witt - https://www.adhdcoachnyc.com/

Previous episodes

ADHD, RSD and big feelings - emotions https://pod.fo/e/2181dd

ADHD & Stress - https://pod.fo/e/21ae56

ADHD Myths & their emotional impact - https://pod.fo/e/21d551

ADHD & brain changing power of Positive Emotion - https://pod.fo/e/21f78f

ADHD & Food; it’s not your willpower - https://pod.fo/e/205927

ADHD & Food: Navigating Meal Planning with Executive Function Strategies - https://pod.fo/e/2074e1

Dr Megan Anna Neff - Feelings Wheel - https://neurodivergentinsights.com/blog/the-feelings-wheel

Daniel Goleman - Emotional Intelligence

https://uk.bookshop.org/p/books/emotional-intelligence-25th-anniversary-edition-daniel-goleman/4903165?ean=9781526633620

Dr Kathleen Nadeau - Still distracted after all these years https://uk.bookshop.org/p/books/still-distracted-after-all-these-years-help-and-support-for-older-adults-with-adhd-kathleen-nadeau/7059149?ean=9781472147882

VIA Character Strengths assessment - https://www.viacharacter.org/

Thruday visual planner and emotion tracker - https://thruday.com/

Dr Kristen Neff - Self-Compassion guided audio and video - https://self-compassion.org/

Clay JM, Baker KA, Mezabrovschi RD, Berti G, Shields GS, Slavich GM, Stafford LD, Parker MO. Mediated and moderated associations between cumulative lifetime stressor exposure, emotional dysregulation, impulsivity, and lifetime alcohol use: A cross-sectional scoping study of UK drinkers. J Psychiatr Res. 2023 Aug;164:140-149. doi: 10.1016/j.jpsychires.2023.06.020. Epub 2023 Jun 16. PMID: 37352810; PMCID: PMC10754206.

Frodl T, Stauber J, Schaaff N, Koutsouleris N, Scheuerecker J, Ewers M, Omerovic M, Opgen-Rhein M, Hampel H, Reiser M, Möller HJ, Meisenzahl E. Amygdala reduction in patients with ADHD compared with major depression and healthy volunteers. Acta Psychiatr Scand. 2010 Feb;121(2):111-8. doi: 10.1111/j.1600-0447.2009.01489.x. Epub 2009 Oct 30. PMID: 19878138.

Martz E, Weiner L, Weibel S. Identifying different patterns of emotion dysregulation in adult ADHD. Borderline Personal Disord Emot Dysregul. 2023 Sep 25;10(1):28. doi: 10.1186/s40479-023-00235-y. PMID: 37743484; PMCID: PMC10519076.

Nadeau, K. G. (2005). ADHD and the executive functions: Issues in the diagnosis and treatment of adolescents and adults. Harvard Review of Psychiatry, 13(6), 326-335. (https://doi.org/10.1080/10673220500363261)

Plessen KJ, Bansal R, Zhu H, Whiteman R, Amat J, Quackenbush GA, Martin L, Durkin K, Blair C, Royal J, Hugdahl K, Peterson BS. Hippocampus and amygdala morphology in attention-deficit/hyperactivity disorder. Arch Gen Psychiatry. 2006 Jul;63(7):795-807. doi: 10.1001/archpsyc.63.7.795. PMID: 16818869; PMCID: PMC2367150.

Posner J, Nagel BJ, Maia TV, Mechling A, Oh M, Wang Z, Peterson BS. Abnormal amygdalar activation and connectivity in adolescents with attention-deficit/hyperactivity disorder. J Am Acad Child Adolesc Psychiatry. 2011 Aug;50(8):828-37.e3. doi: 10.1016/j.jaac.2011.05.010. PMID: 21784302; PMCID: PMC3155780.

Retz W, Stieglitz RD, Corbisiero S, Retz-Junginger P, Rösler M. Emotional dysregulation in adult ADHD: What is the empirical evidence? Expert Rev Neurother. 2012 Oct;12(10):1241-51. doi: 10.1586/ern.12.109. PMID: 23082740.

Rösler M, Retz W, Fischer R, Ose C, Alm B, Deckert J, Philipsen A, Herpertz S, Ammer R. Twenty-four-week treatment with extended release methylphenidate improves emotional symptoms in adult ADHD. World J Biol Psychiatry. 2010 Aug;11(5):709-18. doi: 10.3109/15622971003624197. PMID: 20353312.

Solanto, M. V., Abikoff, H., Sonuga-Barke, E., Schachar, R., Logan, G. D., Wigal, T., ... & Turkel, E. (2001). The ecological validity of delay aversion and response inhibition as measures of impulsivity in AD/HD: A supplement to the NIMH multimodal treatment study of AD/HD. Journal of Abnormal Child Psychology, 29(3), 215-228. (https://doi.org/10.1023/A:1010329714819)

Soler-Gutiérrez AM, Pérez-González JC, Mayas J. Evidence of emotion dysregulation as a core symptom of adult ADHD: A systematic review. PLoS One. 2023 Jan 6;18(1):e0280131. doi: 10.1371/journal.pone.0280131. PMID: 36608036; PMCID: PMC9821724.

Weibel S, Bicego F, Muller S, Martz E, Costache ME, Kraemer C, Bertschy G, Lopez R, Weiner L. Two Facets of Emotion Dysregulation Are Core Symptomatic Domains in Adult ADHD: Results from the SR-WRAADDS, a Broad Symptom Self-Report Questionnaire. J Atten Disord. 2022 Mar;26(5):767-778. doi: 10.1177/10870547211027647. Epub 2021 Jun 30. PMID: 34189990.

Zhang, J.N., Xiang, L.S., Shi, Y. et al. Normal pace walking is beneficial to young participants’ executive abilities. BMC Sports Sci Med Rehabil 14, 195 (2022). https://doi.org/10.1186/s13102-022-00587-y

ten Brinke LF, Bolandzadeh N, Nagamatsu LS, Hsu CL, Davis JC, Miran-Khan K, Liu-Ambrose T. Aerobic exercise increases hippocampal volume in older women with probable mild cognitive impairment: a 6-month randomised controlled trial. Br J Sports Med. 2015 Feb;49(4):248-54. doi: 10.1136/bjsports-2013-093184. Epub 2014 Apr 7. PMID: 24711660; PMCID: PMC4508129.

Working Bilaterally via Expressive Arts to Resolve Trauma

https://www.psychologytoday.com/gb/blog/arts-and-health/202101/working-bilaterally-expressive-arts-resolve-trauma?eml

We're exploring how positive emotions can reshape our experiences with ADHD. From tackling the misconceptions surrounding positivity (no 'good vibes only' here!) to unveiling the neuroscience behind emotional regulation, this episode is a treasure trove of insights and practical advice.

Highlights:

• Understanding Emotional Dysregulation: We begin with a brief recap of emotional dysregulation in ADHD, emphasizing the need to balance our focus on both negative and positive emotions.
• The Science of Positivity: Look at neuroplasticity, dopamine pathways, and the impact of positive emotions on the ADHD brain, featuring insights from Dr. Nora Volkow's research.
• Strategies for Cultivating Positivity: From exercise to positive psychology and (yes) gratitude journaling, discover actionable strategies to foster positive emotions and build a more resilient mindset.
• The Role of Emotional Intelligence: Explore how enhancing emotional intelligence can lead to better stress management, improved relationships, and a deeper understanding of oneself.
• Introducing Emotional Acuity Resonance (EAR): A novel concept developed by Katherine, EAR represents an adaptable approach to understanding and leveraging the emotional strengths inherent in ADHD.

Resources Mentioned:

• Study by Dr. Nora Volkow on dopamine reward pathways
• Journal of Neuroscience article on positive emotions and ADHD
• VIA Character Strengths Assessment
• Barbara Fredrickson's Broaden and Build model
• Daniel Goleman's work on Emotional Intelligence

Connect with Katherine here:

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Video of Dr Volkow - ADHD: An Attention and Motivation Deficit Disorder (2011)

VIA Character Strengths Assessment (free) - https://www.viacharacter.org/

Broaden & Build (journal article) - Fredrickson BL. The role of positive emotions in positive psychology. The broaden-and-build theory of positive emotions. Am Psychol. 2001 Mar;56(3):218-26. doi: 10.1037//0003-066x.56.3.218. PMID: 11315248; PMCID: PMC3122271.

Broaden & Build in the workplace - article: https://www.mindtools.com/ah0omj7/broaden-and-build-theory

Daniel Goleman - Emotional Intelligence: https://www.danielgoleman.info/

Fredrickson BL. The role of positive emotions in positive psychology. The broaden-and-build theory of positive emotions. Am Psychol. 2001 Mar;56(3):218-26. doi: 10.1037//0003-066x.56.3.218. PMID: 11315248; PMCID: PMC3122271.

Bartos, L., Funes, M., Ouellet, Marc, Posadas, M., Immink, M., & Krägeloh, Christian U. (2022). A Feasibility Study of a Program Integrating Mindfulness, Yoga, Positive Psychology, and Emotional Intelligence in Tertiary-Level Student Musicians. Mindfulness.

Valerie, Brenda, & Mularsih, Heni. (2021). The Correlation Between Emotional Intelligence and Subjective Well-Being Among Psychology Students in Jakarta. Advances in Social Science, Education and Humanities Research.

Cejudo, J., García-Castillo, Francisco-Javier, Luna, Pablo, Rodrigo-Ruiz, D., Feltrero, Roberto, & Moreno-Gómez, Alfonso. (2019). Using a Mindfulness-Based Intervention to Promote Subjective Well-Being, Trait Emotional Intelligence, Mental Health, and Resilience in Women With Fibromyalgia. Frontiers in Psychology.

Lopez-Zafra, Esther, Ramos‑Álvarez, M., El Ghoudani, Karima, Luque-Reca, Octavio, Augusto-Landa, J., Zarhbouch, Benaissa, Alaoui, Smail, Cortés-Denia, Daniel, & Pulido-Martos, M. (2019). Social Support and Emotional Intelligence as Protective Resources for Well-Being in Moroccan Adolescents. Frontiers in Psychology.

Farnia, Forouzan, Nafukho, F., & Petrides, K. (2018). Predicting Career Decision-Making Difficulties: The Role of Trait Emotional Intelligence, Positive and Negative Emotions. Frontiers in Psychology.

Qin, Yuan, Liu, Jiao, & Wu, Dongmei. (2023). The impact of emotional intelligence on life satisfaction among Chinese nurses: A chain mediating model. Frontiers in Psychology.

Li, Chengchen. (2020). A Positive Psychology perspective on Chinese EFL students’ trait emotional intelligence, foreign language enjoyment and EFL learning achievement. Journal of Multilingual and Multicultural Development.

Ben Turkia, I., Brahim, T., & Sahli, L. (2023). Emotional Intelligence and Attention-deficit/hyperactivity disorder (ADHD). European Psychiatry.

Pm, S., & Manjula, V. (2022). Emotional Intelligence and Marital Adjustment among Parents of Children with ADHD. International Journal of Science and Engineering Management.

Llamas-Díaz, D., Cabello, R., Gómez-Leal, R., Gutiérrez-Cobo, M. J., Megías-Robles, A., & Fernández-Berrocal, P. (2023). Ability Emotional Intelligence and Subjective Happiness in Adolescents: The Role of Positive and Negative Affect. Journal of Intelligence.

Ludlow, A., Garrood, A., Lawrence, K., & Gutierrez, R. (2014). Emotion Recognition From Dynamic Emotional Displays in Children With ADHD. Journal of Social and Clinical Psychology.

Volkow ND, Wang G, Kollins SH, et al. Evaluating Dopamine Reward Pathway in ADHD: Clinical Implications. JAMA. 2009;302(10):1084–1091. doi:10.1001/jama.2009.1308

Scammers & grifters are targeting ADHD adults & families. We're tackling the misinformation surrounding ADHD, how to spot reliable information, and why it's crucial to sift through the sea of myths.

Join me to debunk some of the most common and offensive myths about ADHD, explore the impact of misinformation on emotional well-being, and equip you with tools to critically assess ADHD-related information.

Timestamps & Highlights:

• [00:00:00]The prevalence of ADHD myths and the importance of accurate information.
• [00:00:57] A shocking example from a council meeting in England, sparking the need for this episode.
• [00:01:42] The double-edged sword of social media platforms like TikTok and Instagram in spreading ADHD awareness and misinformation.
• [00:03:32] Deep dive into a popular myth: Can a ketogenic diet cure ADHD?
• [00:05:42] The dangers of promoting restrictive diets as cures for ADHD, especially among vulnerable groups.
• [00:07:06] The real impact of diet on ADHD and the importance of a balanced approach.
• [00:09:39] Debunking the myth that modern diets and schooling create ADHD.
• [00:10:32] Why ADHD myths persist and the role of impulsivity in their popularity.
• [00:12:46] Countdown of the top 10 myths about ADHD, providing clarity and debunking misinformation.
• [00:21:01] Five critical questions to help you evaluate the reliability of ADHD information.
• [00:25:17] Managing impulsivity in information consumption and the benefits of community support.
• [00:28:04] Preview of the upcoming episode on building an emotional regulation toolkit for ADHD.

Key Takeaways:

• ADHD myths often contain a grain of truth but are largely misleading and harmful.
• Critical thinking and skepticism are essential when encountering new ADHD information.
• Consulting reputable sources and healthcare professionals is crucial for accurate understanding.
• Emotional well-being can be significantly impacted by misinformation about ADHD.

Contact Information:

• For questions, feedback, or to share your ADHD myth experiences, contact us at @adhd_coach_katherine on instagram

Website

Instagram

Tiktok

Facebook

Youtube

LinkedIN

Threads

Support for ARFID:

• National Eating Disorders Association (NEDA) - United States Website: https://www.nationaleatingdisorders.org
• Beat - United Kingdom Website: https://www.beateatingdisorders.org.uk
• National Eating Disorder Information Centre (NEDIC) - Canada Website: http://nedic.ca
• The Butterfly Foundation - Australia Website: https://butterfly.org.au
• Eating Disorders Association - Northern Ireland Website: https://www.eatingdisordersni.co.uk

Look for people with specific training on ADHD and ARFID, who also have experience with the Food Chaining technique.

List of Easily Accessible Resources for Reliable ADHD Information

Charities and Organizations:

1. USA: Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD)(https://chadd.org) - A national non-profit organization providing evidence-based information and support for ADHD.

2. UK: ADHD Foundation (https://www.adhdfoundation.org.uk) - Offers support and information on ADHD, including training and resources for both individuals and professionals.

3. Australia: ADHD Australia (https://www.adhdaustralia.org.au) - Provides information, resources, and support services for people affected by ADHD across Australia.

4. Europe: ADHD Europe (https://adhdeurope.eu) - An organization advocating for the rights and dignities of people with ADHD across Europe.

Online Directories for Healthcare Professionals:

1. USA: Psychology Today’s Therapist Directory (https://www.psychologytoday.com/us/therapists/adhd) - Offers a comprehensive directory of therapists with ADHD expertise.

2. UK: The British Psychological Society’s Directory (https://www.bps.org.uk/public/find-psychologist) - Find accredited psychologists with experience in ADHD.

3. Australia: Australian Psychological Society’s Find a Psychologist (https://www.psychology.org.au/Find-a-Psychologist) - A tool to locate psychologists with various specialties, including ADHD.

4. Europe: European Federation of Psychologists’ Associations (EFPA)(https://www.efpa.eu) - Provides resources and information on finding psychologists in European countries.

Banaschewski, T., Häge, A., Hohmann, S., & Mechler, K. (2024). Perspectives on ADHD in children and adolescents as a social construct amidst rising prevalence of diagnosis and medication use. Frontiers in Psychiatry, 1289157.(https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1289157/pdf?isPublishedV2

Emmerson, J. (Year). White Rabbit: ADHD, Medication, and How the 60s Changed Everything.

Oweini, A. A., Awada, G. M., & Obeid, L. (2023). Impact of Credibility of Online Information on ADHD in the MENA Region. _The Turkish Journal of Physiotherapy and Rehabilitation_, 44(3). [https://dx.doi.org/10.52783/tjjpt.v44.i3.430](https://dx.doi.org/10.52783/tjjpt.v44.i3.430)

Fridman, M., Banaschewski, T., Sikirica, V., Quintero, J., Erder, M., & Chen, K. (2017). Factors associated with caregiver burden among pharmacotherapy-treated children/adolescents with ADHD in the Caregiver Perspective on Pediatric ADHD survey in Europe. Neuropsychiatric Disease and Treatment, 13, 373-386. https://www.dovepress.com/factors-associated-with-caregiver-burden-among-pharmacotherapy-treated-peer-reviewed-article-NDT

Grazioli, S., Crippa, A., Rosi, E., Candelieri, A., Ceccarelli, S. B., Mauri, M., Manzoni, M., Mauri, V., Trabattoni, S., Molteni, M., Colombo, P., & Nobile, M. (2023). Exploring telediagnostic procedures in child neuropsychiatry: addressing ADHD diagnosis and autism symptoms through supervised machine learning. _European Child & Adolescent Psychiatry_.

[https://dx.doi.org/10.1007/s00787-023-02145-4](https://dx.doi.org/10.1007/s00787-023-02145-4

Nigg, J. T., & Holton, K. (2014). Restriction and elimination diets in ADHD treatment. Child and Adolescent Psychiatric Clinics, 23(4), 937-953. https://www.sciencedirect.com/science/article/abs/pii/S1056499314000563

Pelsser, L. M., Frankena, K., Toorman, J., & Rodrigues Pereira, R. (2017). Diet and ADHD, Reviewing the Evidence: A Systematic Review of Meta-Analyses of Double-Blind Placebo-Controlled Trials Evaluating the Efficacy of Diet Interventions on the Behavior of Children with ADHD. PLOS ONE, 12(1), e0169277. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0169277

Wolraich, M., Chan, E., Froehlich, T., Lynch, R. L., Bax, A., Redwine, S. T., Ihyembe, D., & Hagan, J. (2019). ADHD Diagnosis and Treatment Guidelines: A Historical Perspective. Pediatrics, 144(4), e20191682.](

Chronic stress is a major health risk, linked to the six leading causes of death. For those with ADHD, stress worsens mental health issues but also impacts overall wellbeing. What you'll learn about in this episode:

Understanding the health risks associated with chronic stress and its heightened impact on individuals with ADHD. How ADHD exacerbates stress through unique challenges in executive function, time management, and emotional regulation.

- A look at how our bodies respond to stress, including the role of cortisol and adrenaline, and how ADHD affects this response.

- Differentiating between stress that motivates and stress that debilitates, with a focus on the ADHD experience.

- ADHD-Specific Stressors:Identifying common stressors for those with ADHD and strategies for managing them, such as simplifying executive function demands and avoiding multitasking.

- How stress feeds into and amplifies emotional dysregulation in ADHD, creating a challenging feedback loop.

-Tips for reducing stress, including exercise, mindfulness, and improving metacognition.

- Recognizing and avoiding harmful resilience patterns that can exacerbate stress and lead to burnout.

- The potential physical and mental health consequences of unmanaged stress.

-Techniques for recognizing and addressing the unique stressors in one’s life, including journaling and mindfulness.

Let me know how you're going to use this information to lighten the load of your invisible backpack. Share your thoughts, experiences, and progress with and consider how you might help someone else understand their stress better. Together, we can tackle the challenge of ADHD and stress, one stone at a time.

Connect with Katherine here:

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Barkley, R. A. (2015). Attention-Deficit Hyperactivity Disorder: A Handbook for Diagnosis and Treatment (4th ed.). Guilford Press.

Nigg, J. T. (2006). What Causes ADHD? Understanding What Goes Wrong and Why. Guilford Press.

Sapolsky, R. M. (2004) Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping (3rd ed.). St. Martin's Griffin.

Arnsten, A. F. T. (2009) "Stress signalling pathways that impair prefrontal cortex structure and function." Nature Reviews Neuroscience, 10(6), 410-422.

Tuckman, A. (2009). More Attention, Less Deficit: Success Strategies for Adults with ADHD. Specialty Press/A.D.D. Warehouse.

Halperin, J. M., & Healey, D. M. (2011) "The influences of environmental enrichment, cognitive enhancement, and physical exercise on brain development: Can we alter the developmental trajectory of ADHD?" Neuroscience & Biobehavioral Reviews, 35(3), 621-634.

Siegmann, P., Teismann, T., Fritsch, N., Forkmann, T., Glaesmer, H., & Zhang, X. C. (2019). "Resilience to suicide ideation: A cross-cultural test of the buffering hypothesis." Clinical Psychology & Psychotherapy, 26(1), 1-9.

Graziano, P. A., & Garcia, A. (2016). "Attention-deficit hyperactivity disorder and children's emotion dysregulation: A meta-analysis." Clinical Psychology Review, 46, 106-123.

Mikami, A. Y., Smit, S., Khalis, A. (2020). "The Social Lives of Children with ADHD: A Systematic Review." Journal of Attention Disorders, 24(2), 152-173.

Lupien, S. J., McEwen, B. S., Gunnar, M. R., Heim, C. (2009). "Effects of stress throughout the lifespan on the brain, behaviour and cognition." Nature Reviews Neuroscience, 10(6), 434-445.

Knouse, L. E., & Safren, S. A. (2010). "Current status of cognitive behavioral therapy for adult attention-deficit hyperactivity disorder." Psychiatric Clinics of North America, 33(3), 497-509.

Saccaro LF, Schilliger Z, Perroud N, Piguet C. Inflammation, Anxiety, and Stress in Attention-Deficit/Hyperactivity Disorder. Biomedicines. 2021 Sep 24;9(10):1313. doi: 10.3390/biomedicines9101313. PMID: 34680430; PMCID: PMC8533349.

Young, S., & Bramham, J. (2007). ADHD in Adults: A Psychological Guide to Practice. Wiley.

Faraone, S. V., Asherson, P., Banaschewski, T., Biederman, J., Buitelaar, J. K., Ramos-Quiroga, J. A., Rohde, L. A., Sonuga-Barke, E. J. S., Tannock, R., Franke, B. (2015). "Attention-deficit/hyperactivity disorder." Nature Reviews Disease Primers, 1, 15020.

Gerlach, M., Banaschewski, T., Coghill, D., Rohde, L. A., Romanos, M. (2010)."Psychosocial interventions for ADHD: A systematic literature review and meta-analysis." Journal of Attention Disorders, 14*(5), 420-437.

Taylor, S. E., & Stanton, A. L. (2007). "Coping resources, coping processes, and mental health." Annual Review of Clinical Psychology, 3, 377-401.

Vrijsen JN, Tendolkar I, Onnink M, Hoogman M, Schene AH, Fernández G, van Oostrom I, Franke B. ADHD symptoms in healthy adults are associated with stressful life events and negative memory bias. Atten Defic Hyperact Disord. 2018 Jun;10(2):151-160. doi: 10.1007/s12402-017-0241-x. Epub 2017 Oct 28. PMID: 29081022; PMCID: PMC5973996.

Focusing on the landscape of RSD, ADHD, emotional dysregulation and its profound impact on focus, organisation, and personal relationships.

Combining her academic knowledge, in depth training and personal ADHD journey, brings to light the causes of emotional dysregulation. Discover how rapid mood shifts, often misunderstood or misdiagnosed, are a part of the ADHD experience. Learn about the brain's role in these emotional processes and how ADHD uniquely shapes our emotional responses. We discuss the idea of RSD - rejection sensitivity dysphoria - as well as Dr Russell Barkley's 'DESR' - deficient emotional self regulation.

But this episode isn't just about understanding; it's about practical, everyday strategies. We discuss ADHD mindfulness, routine structuring, and simple, effective techniques to navigate the intense emotions of ADHD. Whether it's dealing with workplace challenges or personal relationships, these insights are geared towards bringing balance and control into your life.

Katherine shares a ground-breaking concept - Emotional Acuity Resonance (EAR), offering a fresh perspective on emotional sensitivity.

This series is more than just a podcast; it's a complementary tool for YOUR personal powerful transformation.

Be part of our growing late diagnosed and adult ADHD community and share your experiences. Let's redefine the ADHD narrative together. Tune in to "ADHD, Powerful Possibilities" every Wednesday and step forward with us to turn your challenges into strengths.

Katherine is here to cheer, support and bore you with plant names and random facts that pop into her head at every step of this transformative process.

Connect with Katherine here:

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Barkley, R. A. (2015). Emotion dysregulation is a core component of ADHD. Journal of ADHD and Related Disorders, 6(1), 3-10. [Link](https://www.adhdandspacedisordersinstitute.com/wp-content/uploads/2017/09/Emotion-Dysregulation-in-ADHD-Barkley-2015.pdf)

Barkley, R. A. (2014). Emotion-driven impulsiveness and self-regulation in attention deficit hyperactivity disorder. The American Journal of Psychiatry, 171(8), 831-842. [Link](https://doi.org/10.1176/appi.ajp.2014.13081055)

Biederman J, DiSalvo M, Woodworth KY, Fried R, Uchida M, Biederman I, Spencer TJ, Surman C, Faraone SV. Toward operationalizing deficient emotional self-regulation in newly referred adults with ADHD: A receiver operator characteristic curve analysis. Eur Psychiatry. 2020 Feb 24;63(1):e21. doi: 10.1192/j.eurpsy.2019.11. PMID: 32093797; PMCID: PMC7315889.

Corbisiero, S., & Stieglitz, R. D. (2018). Emotion regulation predicts symptoms of depression over five years among adolescents with attention-deficit/hyperactivity disorder. European Child & Adolescent Psychiatry, 27(1), 43-52. [Link](https://doi.org/10.1007/s00787-017-0990-9)

Hare, T. A., Tottenham, N., Galvan, A., Voss, H. U., Glover, G. H., & Casey, B. J. (2008). Biological substrates of emotional reactivity and regulation in adolescence during an emotional go-nogo task. Biological Psychiatry, 63(10), 927-934. [Link](https://doi.org/10.1016/j.biopsych.2008.03.015)

Nigg, J. T., & Casey, B. J. (2005). An integrative theory of attention-deficit/hyperactivity disorder based on the cognitive and affective neurosciences. Development and Psychopathology, 17(3), 785-806. [Link](https://doi.org/10.1017/S0954579405050376)

Posner, M. I., & Rothbart, M. K. (2007). Educating the human brain. American Psychologist, 62(8), 747-760. [Link](https://doi.org/10.1037/0003-066X.62.8.747)

Shaw, P., Stringaris, A., Nigg, J., & Leibenluft, E. (2014). Emotion dysregulation in attention deficit hyperactivity disorder. American Journal of Psychiatry, 171(3), 276-293. [Link](https://doi.org/10.1176/appi.ajp.2013.13070966)

Surman, C. B., Biederman, J., Spencer, T., Yorks, D., Miller, C. A., Petty, C. R., & Faraone, S. V. (2011). Deficient emotional self-regulation and adult attention deficit hyperactivity disorder: a family risk analysis. The American Journal of Psychiatry, 168(6), 617-623. [Link](https://doi.org/10.1176/appi.ajp.2011.10111594)

Willcutt, E. G., Sonuga-Barke, E. J., Nigg, J. T., & Sergeant, J. A. (2008). Recent developments in neuropsychological models of childhood psychiatric disorders. Advances in Biological Psychiatry, 24, 195-226. [Link](https://doi.org/10.1159/000019128)

Mikami, A. Y., & Hinshaw, S. P. (2006). Resilient adolescent adjustment among girls: Buffers of childhood peer rejection and attention-deficit/hyperactivity disorder. Journal of Abnormal Child Psychology, 34(6), 825-839. [Link](https://doi.org/10.1007/s10802-006-9055-0)

Shaw, P., Gornick, M., & Lerch, J. (2007). Polymorphisms of the dopamine D4 receptor, clinical outcome, and cortical structure in attention-deficit/hyperactivity disorder. Archives of General Psychiatry, 64(8), 921-931. [Link](https://doi.org/10.1001/archpsyc.64.8.921)

Nadeau, K. G. (2005). ADHD and the executive functions: Issues in the diagnosis and treatment of adolescents and adults. Harvard Review of Psychiatry, 13(6), 326-335. [Link](https://doi.org/10.1080/10673220500363261)

Solanto, M. V., Abikoff, H., Sonuga-Barke, E., Schachar, R., Logan, G. D., Wigal, T., ... & Turkel, E. (2001). The ecological validity of delay aversion and response inhibition as measures of impulsivity in AD/HD: A supplement to the NIMH multimodal treatment study of AD/HD. Journal of Abnormal Child Psychology, 29(3), 215-228. [Link](https://doi.org/10.1023/A:1010329714819)

Soler-Gutiérrez AM, Pérez-González JC, Mayas J. Evidence of emotion dysregulation as a core symptom of adult ADHD: A systematic review. PLoS One. 2023 Jan 6;18(1):e0280131. doi: 10.1371/journal.pone.0280131. PMID: 36608036; PMCID: PMC9821724.

Milich, R., Balentine, A. C., & Lynam, D. R. (2001). ADHD combined type and ADHD predominantly inattentive type are distinct and unrelated disorders. Clinical Psychology: Science and Practice, 8(4), 463-488. [Link](https://doi.org/10.1093/clipsy/8.4.463)

Völlm, B. A., Taylor, A. N., Richardson, P., Corcoran, R., Stirling, J., McKie, S., ... & Elliott, R. (2006). Neurobiological substrates of antisocial and borderline personality disorder: Preliminary results of a functional fMRI study. Criminal Behaviour and Mental Health, 16(2), 153-164. [Link](https://doi.org/10.1002/cbm.612)

Change your energy, motivation and focus with the power of self-acceptance and effective self-advocacy for adults with ADHD.

Discover

• how self-awareness can be a game-changer in your professional and personal life.
• Learn practical strategies for navigating misunderstandings and skepticism about ADHD,
• and explore different way to think about your personality traits and ADHD characteristics.

Whether you're living with ADHD or are someone eager to understand and support them, this episode offers a different way to think about yourself, your brain and your relationships.

Tune in to empower yourself with knowledge, compassion, and the tools to thrive with ADHD.

#ADHDEmpowerment #SelfAcceptance #ProfessionalGrowth #ADHDAdvocacy #PowerfulPossibilities #ADHD

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ADHD Burnout: simple guide:

VIA character Strengths quiz - https://www.viacharacter.org/surveys/takesurvey

Self-Compassion by Dr. Kristin Neff: A comprehensive resource for understanding and practicing self-compassion.

https://self-compassion.org/fierce-self-compassion/ - Fierce Self Compassion by Dr Kristin Neff

CHADD - The National Resource on ADHD: A leading resource on ADHD, offering education, advocacy, and support.

Sakabe, R., Gushikawa, M., & Konosu, T. (2017). A Study on the Influence of Personality Traits on Global Human Resources on Global Communication Ability. 2017 6th IIAI International Congress on Advanced Applied Informatics (IIAI-AAI). Link

Gates, T. G., Ross, D., Bennett, B., & Jonathan, K. (2021). Teaching Mental Health and Well-Being Online in a Crisis: Fostering Love and Self-compassion in Clinical Social Work Education. Clinical Social Work Journal, 49, 484–494. PDF

Egan, H., O'hara, M., Cook, A., & Mantzios, M. (2021). Mindfulness, self-compassion, resiliency and wellbeing in higher education: a recipe to increase academic performance. Journal of Further and Higher Education, 45(5), 712-724. PDF

Kotera, Y., Tsuda-McCaie, F., Edwards, A., Bhandari, D., Williams, D., & Neary, S. (2022). Mental Health Shame, Caregiver Identity, and Self-Compassion in UK Education Students. Healthcare, 10(3), 584. PDF

Shayuk, O., Pidgurska, M., & Shayuk, Y. (2023). Unconditional personal self-acceptance as a humanistic trait of a psychologist. Psychological Interventions and Sociohumanitarian Practices. PDF

January, ADHD, Burnout and starting the year fresh: let's focus on how you can use practical strategies from ADHD Coach Katherine to create the best foot forward at any time of year you're feeling challenged.

In this episode, we explore why this time of year can be particularly tough and offer practical strategies to manage burnout once you've recognised the warning signs. Whether you're struggling with the winter blues, thinking that your new year vision isn't worth the effort or managing the demands of entrepreneurship, this podcast provides practical strategies and some slightly random visual images just for your kind of brain.

Join me as we discuss how to create effective scaffolding for success, and maintain well-being when you're flirting with ADHD Burnout.

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https://subscribepage.io/1bSuG6

Adhd and SAD

Amons PJ, Kooij JJ, Haffmans PM, Hoffman TO, Hoencamp E. Seasonality of mood disorders in adults with lifetime attention-deficit/hyperactivity disorder (ADHD). J Affect Disord. 2006 Apr;91(2-3):251-5. doi: 10.1016/j.jad.2005.11.017. Epub 2006 Feb 2. PMID: 16458365.

Robert D Levitan, Umesh R Jain, Martin A Katzman, Seasonal affective symptoms in adults with residual attention-deficit hyperactivity disorder, Comprehensive Psychiatry, Volume 40, Issue 4, 1999, Pages 261-267, ISSN 0010-440X, https://doi.org/10.1016/S0010-440X(99)90125-6. (https://www.sciencedirect.com/science/article/pii/S0010440X99901256)

Vildalen, V. U., Brevik, E. J., Haavik, J., & Lundervold, A. J. (2019). Females With ADHD Report More Severe Symptoms Than Males on the Adult ADHD Self-Report Scale. Journal of Attention Disorders, 23(9), 959-967. https://doi.org/10.1177/1087054716659362

Vogel, S. W. N., ten Have, M. L., Bijlenga, D., de Graaf, R., Beekman, A. T. F., & Kooij, J. J. S. (2019). Seasonal Variations in the Severity of ADHD Symptoms in the Dutch General Population. Journal of Attention Disorders, 23(9), 924-930. https://doi.org/10.1177/1087054716649663

Winthorst WH, Post WJ, Meesters Y, Penninx BW, Nolen WA. Seasonality in depressive and anxiety symptoms among primary care patients and in patients with depressive and anxiety disorders; results from the Netherlands Study of Depression and Anxiety. BMC Psychiatry. 2011 Dec 19;11:198. doi: 10.1186/1471-244X-11-198. PMID: 22182255; PMCID: PMC3280179.

ADHD Burnout

Porges, S. (2009). Reciprocal influences between body and brain in the perception and expression of affect: A polyvagal perspective. In D. Fosha, D.J. Siegel, & M.G. Solomon (eds.), The power of emotion: Affective neuroscience, development, clinical practice. New York: Norton

Oscarsson M, Nelson M, Rozental A, Ginsberg Y, Carlbring P, Jönsson F. Stress and work-related mental illness among working adults with ADHD: a qualitative study. BMC Psychiatry. 2022 Nov 30;22(1):751. doi: 10.1186/s12888-022-04409-w. PMID: 36451126; PMCID: PMC9714234.

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Depression: What is burnout? [Updated 2020 Jun 18]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279286/

Ma, J., Lin, P. & Williams, J. Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review. Curr Psychol (2023). https://doi.org/10.1007/s12144-023-05112-z

Neurodivergent therapists listing

https://neurodivergenttherapists.com/

https://neurotribe.uk/

https://neurodivergentpractitioners.org/

https://therapistndc.org/

In this episode, I decided to confront a big well-known podcast that I'm seeing clips of that promotes the myth of 'girl ADHD' and 'boy ADHD'. What do "presentations" of ADHD mean?

We mostly talk about inattentive, hyperactive and impulsive, and combined presentations - what do they look and feel like?

The episode provides insights into how ADHD presentations can influence daily life and offers strategies to manage each type, such as mindfulness and external reminders for inattentive ADHD, and regular exercise and focused hobbies for hyperactive and impulsive ADHD.

00:00 Introduction and Overview

00:40 Understanding Different Presentations of ADHD

01:35 Exploring Predominantly Inattentive ADHD

03:22 Unpacking Predominantly Hyperactive and Impulsive ADHD

04:40 Combined Presentation of ADHD

05:12 How ADHD Presentations Impact Everyday Life

08:41 Debunking Myths from a Famous Podcast

12:15 Strategies for Managing Different ADHD Presentations

15:18 Sharing Your ADHD Stories

16:22 Conclusion and Next Steps

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ADHD Presentations

Rostami, M., et al. (2020). ADHD subtypes: Do they hold beyond core symptoms? A multilevel testing of an additive model. Link

Delisi, M., et al. (2011). Fledgling Psychopathy in the Classroom: ADHD Subtypes, Psychopathy, and Reading Comprehension in a Community Sample of Adolescents. Link

Gaub, M., & Carlson, C. L. (1997). Behavioral Characteristics of DSM-IV ADHD Subtypes in a School-Based Population. Link

Schmitz, M., et al. (2002). Neuropsychological Performance in DSM-IV ADHD Subtypes: An Exploratory Study with Untreated Adolescents. Link

ADHD & sex differences:

Klefsjö U., Kantzer A-K., Gillberg C., Billstedt E. (November 2020) The road to diagnosis and treatment in girls and boys with ADHD – gender differences in the diagnostic process. DOI: 10.1080/08039488.2020.1850859 https://dx.doi.org/10.1080/08039488.2020.1850859

https://www.tandfonline.com/doi/pdf/10.1080/08039488.2020.1850859?needAccess=true

Cheng A., Illango A., El-Kadi A., Ma H., Mitchell N.. Rajapakse N., Robb C., (September 2022) Factors Impacting Gender Diagnostic Differences in ADHD: A Review.

DOI:[10.15173/child.v1i1.3126](https://dx.doi.org/10.15173/child.v1i1.3126)

https://journals.mcmaster.ca/child/article/download/3126/2047

Assari, S. (February 2021) Emotional, Behavioral, and Cognitive Correlates of Attention Deficit and Hyperactive Disorder (ADHD) Screening and Diagnosis History: Sex/Gender Differences.

DOI: [10.29245/2572.942x/2021/1.1278](https://dx.doi.org/10.29245/2572.942x/2021/1.1278)

https://www.jneurology.com/articles/emotional-behavioral-and-cognitive-correlates-of-attention-deficit-and-hyperactive-disorder-adhd-screening-and-diagnosis-history-sexgender-differences.pdf

Waltereit J., Zimmer J., Roessner V., Waltereit R. ,July 2023, "Family and developmental history of female versus male adolescents with ADHD: diagnosis-specific overlap, few gender/sex differences"

(https://dx.doi.org/10.3389/fpsyt.2023.1072735)

(https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1072735/pdf)

ADHD Coach Katherine Sanders

ADHD Coach Katherine is back for 2024 with a new series that will take you through everything that you need for getting a great life with ADHD.

In this episode of ADHD: Powerful Possibilities, host Katherine explores the topic of ADHD and its different presentations. She discusses what ADHD is, how it shows up in everyday life, and debunks common myths surrounding ADHD. Katherine also shares her personal experiences. The episode concludes with a special announcement about a guide for understanding different presentations of ADHD.

Tune in for an engaging discussion on ADHD and discover powerful possibilities for managing it.

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UK diagnosis pathway (general)

https://adhdaware.org.uk/what-is-adhd/getting-nhs-diagnosis/

NHS diagnosis guidelines (NICE)

England & Wales https://www.nhs.uk/conditions/attention-deficit-hyperactivity-disorder-adhd/diagnosis/

Scotland

https://www.scottishadhdcoalition.org/wp-content/uploads/2019/07/Guide-to-adult-ADHD-assessment-July-2019.pdf

USA diagnosis guidelines

https://chadd.org/for-adults/diagnosis-of-adhd-in-adults/#:~:text=For%20adults%2C%20an%20ADHD%20diagnostic,physician)%20or%20clinical%20social%20workers.

Self assessment scale for adults

https://add.org/wp-content/uploads/2015/03/adhd-questionnaire-ASRS111.pdf

Self assessment for women

https://adhdrollercoaster.org/wp-content/uploads/2019/03/SASI.pdf

1. Anxiety Disorders and ADHD:

- Reference: Sciberras, E., Mulraney, M., Silva, D., & Coghill, D. (2017). Prenatal Risk Factors and the Etiology of ADHD—Review of Existing Evidence. Current Psychiatry Reports , 19(1), 1-9. [Link to the paper](https://link.springer.com/article/10.1007/s11920-017-0753-2)

2. Mood Disorders and ADHD:

- Reference: Skirrow, C., & Asherson, P. (2013). Emotional lability, comorbidity and impairment in adults with attention-deficit hyperactivity disorder. Journal of Affective Disorders , 147(1-3), 80-86. [Link to the paper](https://www.sciencedirect.com/science/article/abs/pii/S0165032712007700)

3. Sleep Disorders and ADHD:

- Reference: Tsai, M. H., & Huang, Y. S. (2010). Attention-deficit/hyperactivity disorder and sleep disorders in children. Medical Clinics of North America , 94(3), 615-632. [Link to the paper](https://www.medical.theclinics.com/article/S0025-7125(10)00002-5/abstract)

4. Learning Disabilities and ADHD:

- Reference: DuPaul, G. J., Gormley, M. J., & Laracy, S. D. (2013). Comorbidity of LD and ADHD: implications of DSM-5 for assessment and treatment. Journal of Learning Disabilities , 46(1), 43-51. [Link to the paper](https://journals.sagepub.com/doi/abs/10.1177/0022219412464351)

5. Substance Use and ADHD:

- Reference: Molina, B. S., & Pelham, W. E. (2003). Childhood predictors of adolescent substance use in a longitudinal study of children with ADHD. Journal of Abnormal Psychology , 112(3), 497. [Link to the paper](https://psycnet.apa.org/record/2003-07722-016)

References for Neurological Basis of ADHD:

1. Brain Structure and Function:

- Reference: Shaw, P., Eckstrand, K., Sharp, W., Blumenthal, J., Lerch, J. P., Greenstein, D., ... & Rapoport, J. L. (2007). Attention-deficit/hyperactivity disorder is characterized by a delay in cortical maturation. Proceedings of the National Academy of Sciences , 104(49), 19649-19654. [Link to the paper](https://www.pnas.org/content/104/49/19649.short)

2. Neurotransmitter Systems:

- Reference: Del Campo, N., Chamberlain, S. R., Sahakian, B. J., & Robbins, T. W. (2011). The roles of dopamine and noradrenaline in the pathophysiology and treatment of attention-deficit/hyperactivity disorder. Biological Psychiatry , 69(12), e145-e157. [Link to the paper](https://www.biologicalpsychiatryjournal.com/article/S0006-3223(11)00145-1/abstract)

3. Genetic Factors:

- Reference: Faraone, S. V., & Larsson, H. (2019). Genetics of attention deficit hyperactivity disorder. Molecular Psychiatry , 24(4), 562-575. [Link to the paper](https://www.nature.com/articles/s41380-018-0070-0)

4. Exclusive ADHD Neurological Features:

- Reference: Cortese, S., Kelly, C., Chabernaud, C., Proal, E., Di Martino, A., Milham, M. P., & Castellanos, F. X. (2012). Toward systems neuroscience of ADHD: a meta-analysis of 55 fMRI studies. American Journal of Psychiatry , 169(10), 1038-1055. [Link to the paper](https://ajp.psychiatryonline.org/doi/10.1176/appi.ajp.2012.11101521)

ADHD procrastination is NOT a time-management or organisation issue - it’s neurological and emotional. ADHD coach Katherine explains how fear of failure, overwhelm, and anticipatory anxiety trigger avoidance, and why “running on interest, not importance” can change everything.

Full show notes & links → lightbulbadhd.com/podcast/adhd-procrastination

ADHD clients struggle SO MUCH with procrastination - even going to far as to describe the feeling of 'paralysis'. It's also sometimes overwhelming to try and prioritise our tasks - which leads us into inertia, that feeling of being stuck to the sofa.

[00:04:00] Why emotional dysregulation underlies ADHD productivity struggles

[00:08:00] Depression and motivation — 6× higher rates in ADHD adults

[00:09:00] Anxiety, excitement, and avoidance loops

[00:10:00] Why ADHD brains avoid negative emotions

[00:12:00] Procrastination as short-term mood repair

[00:16:00] Why typical prioritization systems fail ADHD brains

[00:19:00] Making uninteresting tasks emotionally meaningful

[00:21:00] Overcoming ADHD paralysis and inertia

[00:25:00] Emotional-awareness tools that improve task engagement

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You can handle a crisis. You can do hard things. So why does "just send the email" feel impossible? In this episode, we name the real culprit, ambiguity, and why it's the hidden barrier behind so much ADHD struggle. Plus practical steps to design around it.

THIS EPISODE IS FOR YOU IF...

1. You're high-functioning at work but consistently derailed by tasks that "should" be simple
2. You've assumed you're lazy or inconsistent, but something never quite adds up
3. You're exhausted by tasks that don't have a clear starting point, outcome, or structure

EPISODE SUMMARY

You can walk into a complex situation, keep your head, and solve things other people find overwhelming. And then you open your laptop to send one email - and your whole body goes heavy. You might have put this down to inconsistency, a character flaw or even a motivation problem.

In this episode, we get into what's actually happening when ADHD brains hit unclear or loosely defined tasks.

Ambiguity overloads working memory, stalls task initiation, increases emotional load, and makes it harder to access the executive functions we already find unreliable. No wonder the "simple" things feel hardest!

You'll leave this episode with a clear understanding of why ambiguous tasks are disproportionately more challenging for ADHD brains, and a set of practical, low-effort steps to reduce that ambiguity before you begin, so you can stop fighting yourself and start redesigning your environment instead.

IN THIS EPISODE:

1. Why capable, high-achieving people with ADHD get stuck on tasks that look easy from the outside
2. What ambiguity actually does to your working memory and executive function (and why it's not procrastination)
3. The role of task initiation, delayed reward signals, and the Default Mode Network in the freeze response
4. How emotional load and cognitive load amplify each other, and create the shame spiral
5. A practical framework for reducing ambiguity before you begin, including templates, outcome-first thinking, and environmental design

COMMON QUESTIONS ANSWERED

1. Why do I freeze on simple tasks but cope fine in a real crisis?
2. Is this procrastination, or is something else going on?
3. What does ambiguity actually do to an ADHD brain?
4. How do I get started on a task when I can't see the path forward?
5. Do I need to try harder, or is there a different approach?

RESOURCES & LINKS

Work with Katherine:

1:1 Coaching: Premium coaching for late-diagnosed adults who are capable, resourced, and done waiting for motivation to arrive. → 1:1 Coaching

Lightbulb Studio: Guided support putting research into practice. Not a course or community - my framework plus direct feedback on YOUR implementation. → Waitlist

ABOUT THE SHOW

Finally, an ADHD podcast that skips 'superpower' chat and toxic productivity to get real about what's going on and what actually works.

I'm Katherine, a certified ADHD coach (PCC, PAAC PCAC, ADDCA) diagnosed with ADHD and autism in my early 40s. With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you've been searching for.

Research Articles

Faraone, S. V., Asherson, P., Banaschewski, T., Biederman, J., Buitelaar, J. K., Ramos-Quiroga, J. A., Rohde, L. A., Sonuga-Barke, E. J. S., Tannock, R., & Franke, B. (2015). Attention-deficit/hyperactivity disorder. *Nature Reviews Disease Primers, 1*, 15020. https://doi.org/10.1038/nrdp.2015.20

Graziano, P. A., & Garcia, A. M. (2016). Attention-deficit hyperactivity disorder and children’s emotion dysregulation: A meta-analysis. *Clinical Psychology Review, 46*, 106–123. https://doi.org/10.1016/j.cpr.2016.04.011

Martinussen, R., Hayden, J., Hogg-Johnson, S., & Tannock, R. (2005). A meta-analysis of working memory impairments in children with attention-deficit/hyperactivity disorder. Journal of the American Academy of Child & Adolescent Psychiatry, 44*(4), 377–384. https://doi.org/10.1097/01.chi.0000153228.72591.73

Sonuga-Barke, E. J. S. (2002). Psychological heterogeneity in ADHD: A dual pathway model of behaviour and cognition. *Behavioural Brain Research, 130*(1–2), 29–36. https://doi.org/10.1016/S0166-4328(01)00432-6

Willcutt, E. G., Doyle, A. E., Nigg, J. T., Faraone, S. V., & Pennington, B. F. (2005). Validity of the executive function theory of attention-deficit/hyperactivity disorder: A meta-analytic review. *Biological Psychiatry, 57*(11), 1336–1346. https://doi.org/10.1016/j.biopsych.2005.02.006

ADHD changes how the brain feels and measures time — it’s not about laziness or poor planning. ADHD coach Katherine unpacks why time works differently in ADHD brains, exploring research on time blindness, dopamine, and stress.

Full show notes and links: lightbulbadhd.com/podcast/adhd-time

• [00:04:00] What “Now vs Not Now” means in ADHD
• [00:06:00] Temporal discounting & impulsive decisions
• [00:07:00] Why time feels different in ADHD brains
• [00:15:00] Present hedonism & short-term focus
• [00:22:00] Brain structure differences in time perception
• [00:30:00] Future-self connection as a strategy
• [00:43:00] What not to do when tackling time issues

Understanding this neurological reality helps remove shame and build strategies that fit how your brain actually works.

Learn More:

Get the full research list, tools, and coaching insights here → lightbulbadhd.com/podcast/adhd-time

When Menopause Meets ADHD: The Hormonal Perfect Storm

Remember when you "scraped by" managing your ADHD? Then perimenopause hit, and suddenly everything fell apart. Your coping strategies stopped working. Your symptoms got worse. You wondered if you were losing your mind.

You're not. This is biology.

Estrogen regulates dopamine, norepinephrine, and serotonin—the exact neurotransmitters already compromised in ADHD. When estrogen declines during menopause, you lose the hormonal scaffolding that was helping you function. It's not in your head; it's in your hormones.

What You'll Learn:

• [01:00] Why Gen X women are leading this conversation
• [04:00] How estrogen affects ADHD neurotransmitters
• [09:00] Why sleep becomes impossible
• [16:00] Emotional dysregulation intensifies
• [22:00] Memory and concentration problems explained
• [25:00] Practical strategies that actually work

Exercise, sleep hygiene adapted for ADHD, mindfulness that doesn't require sitting still, and when to seek professional support including HRT.

You're navigating genuine neurological changes, not personal failure.

Full show notes & resources:

There is a free journalling PDF with prompts available from episode page below.

Full Notes, Research Links and Resources: https://lightbulbadhd.com/podcast-archives/adhd-menopause/

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Why Meal Planning Feels Impossible (And What Actually Works)

It's 5:47 PM. You haven't planned dinner. Again.

Everyone's asking "what's for dinner?" and your brain just... freezes.

Meal planning requires multiple executive functions working simultaneously, the exact things ADHD brains struggle with most.

You're not failing at being 'a grown up' or 'caring for your family'; you're doing cognitive gymnastics with a brain that is struggling with this load.

What You'll Discover:

• [02:00] The neuroscience of food choices
• [12:00] Why meal planning feels so overwhelming
• [16:00] Distributing the mental load with family
• [28:00] ARFID: When it's not just "picky eating"
• [30:00] Supplement truth vs. internet advice
• [32:00] Why hydration matters for ADHD
• [34:00] Your meal planning toolkit

You don't need to become a Pinterest parent. You need systems that work with your brain and permission to use shortcuts

Full Podcast Notes, Links and Resources - https://lightbulbadhd.com/podcast-archives/adhd-meal-planning/

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Why Your ADHD Brain Has Such a Complicated Relationship with Food

You either forget to eat entirely, or you can't stop snacking. Cheese and crackers becomes dinner again. You stand in front of the fridge eating instead of starting that important task.

If this sounds familiar, you're not alone and you're not broken.

What You'll Learn:

• [04:24] Why people with ADHD are 2-5x more likely to develop eating disorders
• [09:00] Executive function and eating
• [14:28] Your brain on dopamine (and food)
• [21:59] Let's talk about sugar (without fearmongering)
• [25:20] Mindful snacking strategies that work for ADHD
• [29:30] "Procrastineating" explained

Understanding the neuroscience removes the shame. And removing shame? That's when real change becomes possible.

Resources: Beat Eating Disorders - 0808 801 0677

Full Episode Notes, Research and More: https://lightbulbadhd.com/podcast-archives/adhd-food-and-snacking/

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Understanding and Overcoming Shame in ADHD: You're Not Broken

"What's wrong with me?" If you've ever asked yourself that question after missing another deadline or watching everyone else have their lives together - this might be the most important episode you listen to.

In This Episode:

• The shame-ADHD connection and how it affects executive functions
• Shame vs. guilt: Know the difference
• ADHD-specific self-compassion practices
• Why SMART goals often backfire with ADHD
• The power of positive self-talk (even when it feels fake)
• Building your support network

Shame doesn't just hurt emotionally: it actually makes your ADHD symptoms worse.

When you start releasing shame, you'll begin feeling better AND you're improving your executive function.

Full Notes, Research Links and Resources: https://lightbulbadhd.com/podcast-archives/adhd-shame/

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Why You Can't Stay Consistent (And What Actually Works Instead)

"I'll start on Monday." "This time will be different." Sound familiar?

If you can't seem to stick with anything—even things you genuinely care about—you're in the right place. Consistency is the struggle I hear about most, and it's not because you're lazy.

What You'll Discover:

• [00:09] Why consistency feels impossible with ADHD (it's neuroscience)
• [06:23] Strategies that actually work
• [13:17] Habit stacking for ADHD brains
• [15:15] Does medication help with consistency?
• [18:38] The "Give yourself an A" strategy
• [25:19] From "I'm so inconsistent" to "I work in bursts of focused energy"

Consistency with ADHD doesn't look like showing up the same way every day. It looks like understanding your brain, your needs and being strategic about your energy.

Full Notes and Research Links: https://lightbulbadhd.com/podcast-archives/adhd-consistency-strategies/

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Why Am I So Bad at Adulting? (And Why That's Not Your Fault)

"Why can't I just be a normal adult?" If you've ever looked around at everyone else managing their lives while you're drowning in forgotten appointments and late bills - this episode is for you. Full Research links on the episode page.

In This Episode:

• [00:19] Why "adulting" feels impossibly hard with ADHD
• [03:31] The inattentive presentation mystery
• [06:19] Executive functions explained
• [09:15] Time blindness is real
• [14:09] When feelings feel too big and too fast
• [17:32] Building strategies that actually work
• [23:19] Emotional self-regulation tools

You have a fundamentally different way of thinking and handling information. So you need to work with a different operating system.

A fulfilling life with ADHD is possible; it just might look different.

Full notes and research links: https://lightbulbadhd.com/podcast-archives/adhd-adults-struggles/

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Navigating ADHD Medication: What You Actually Need to Know

Staring at a prescription wondering "should I actually take this?" You're not alone. In this episode, I'm breaking down what nobody tells you about ADHD medication in adulthood - the real benefits, the actual downsides, and alternatives that might work alongside or instead of medication.

What You'll Learn:

• [3:47] How ADHD medication actually works (and why it affects everyone differently)
• [10:17] The medication + supplements conversation
• [16:47] Using medication responsibly
• [24:17] Honest pros and cons from someone who takes it and coaches others

As a coach who takes ADHD medication, I'm sharing what I wish I'd known.

Educational purposes only - always consult medical professionals about your treatment.

Resources & full show notes: https://lightbulbadhd.com/podcast-archives/adhd-medication-adults/

Contact Katherine - @adhd_coach_katherine on all the usual social channels.

Life After ADHD Diagnosis: Navigating the Emotional Journey

You finally have answers. The diagnosis explains so much - why you've struggled, why you've felt different, why "just try harder" never worked. But now what?

Welcome to Powerful Possibilities. I'm Katherine, an ADHD coach who was diagnosed with ADHD and autism in my early 40s. I get it: the relief, the grief, the identity shift, all of it.

In this first episode, I'm talking about what happens after adult ADHD diagnosis. For many of us, this is deeply emotional.

You might be grieving the person you thought you were, or angry about the years of struggling without support. That's valid. And there are powerful possibilities ahead.

In This Episode:

• [5:08] Emotions and coping strategies for post-diagnosis
• [12:00] What adult ADHD diagnosis really means
• [15:40] ADHD diagnosis and identity shifts
• [22:24] Managing diagnosis emotions with self-compassion

This is about understanding where you are, honoring what you're feeling, and beginning to imagine what's possible when you finally understand your brain.

More information:

Elizabeth Kubler Ross - stages of grief:

https://www.psycom.net/stages-of-grief

Tyrrell P, Harberger S, Schoo C, et al. Kubler-Ross Stages of Dying and Subsequent Models of Grief. [Updated 2023 Feb 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507885/

Dr Kristin Neff - Self-Compassion:

https://self-compassion.org/

Dr Russell Barkley - Emotional self-regulation:

https://www.adhdawarenessmonth.org/wp-content/uploads/Barkley-emotional-regulation-v2.pdf

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Welcome to Powerful Possibilities. 

I'm Katherine, a certified ADHD coach with ADHD and autism, which was diagnosed in my 40s. 

This podcast is your go-to guide for navigating the uncharted territory of adult ADHD.

Here we will explore the challenges, but most importantly, the opportunities and possibilities for growth and personal discovery that come with an ADHD diagnosis.

So, join me for a safe space of genuine conversation and transformative change. 

Here are the highlights: 

(0:14) A bit about Katherine

(0:25) What’s this podcast all about?

(0:57) My own journey and diagnosis

(1:20) What you can expect 

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You’ve read the books, bought the planners, and know exactly what you should be doing.So why aren’t you doing it?

This episode explains why ADHD isn’t a knowledge problem – it’s a translationproblem, and what that means for the support you actually need.

• You’ve got a bookshelf full of ADHD books and a graveyard of half-finished journals – and you still can’t make yourself do the things you know you should do.
• You’ve tried every system and downloaded every app, but nothing sticks consistently.
• You’re wondering if something is wrong with you, when actually the problem is that the advice isn’t designed for your brain.

If you have ADHD, chances are you don’t have a knowledge problem.

You probably know exactly what you should be doing – you could write the article, give the TED talk. But knowing what to do and actually doing it are two completely different things, and for ADHD brains, the gap between them is real and neurological.

In this episode, we explore why ADHD is not a disorder of knowing what to do – it’s a disorder of doing what you know.

The executive function that’s supposed to bridge intention and action works differently in ADHD brains, which is why generic systems and productivity advice so often fail, even when you understand them completely and genuinely want to follow them.

How you can change this: stop trying to learn your way out of it.

You already know enough. What you need isn’t more information – it’s translation. Taking what you already know and building it into structures that fit your specific brain, your specific life, your specific context. That’s what actually moves the needle.

• The knowing-doing gap: what it looks like day-to-day and why it’s not a willpower problem
• The neuroscience behind it: how executive function is supposed to bridge intention and action – and why it’s unreliable in ADHD brains
• Why learning feels like progress but isn’t the same as doing (and how the self-help industry makes this worse)
• The translation reframe: why generic advice fails and what individualised support actually looks like
• What to do next if you’re someone who knows what to do but can’t reliably make yourself do it

• 00:00 – Welcome and cold open [~01:15]
• The pattern: the knowing-doing gap in daily life [~06:00]
• The explanation: executive function, ADHD neuroscience, and the learning trap [~14:00]
• The shift: stop learning, start translating [~19:30]
• Close and CTA: Lightbulb Studio waitlist [~21:00] – Outro

“You don’t have a knowledge problem. You have a translation problem.”

“ADHD is not a disorder of knowing what to do. It’s a disorder of doing what you know.”

“Generic advice tells you what to do. Translation shows you how to do it with your specific brain in your specific life.”

Why do I know exactly what I should do but still can’t make myself do it?Is the knowing-doing gap a willpower or motivation problem?

Why do productivity systems work for other people but not for me?

What’s the difference between getting more information and getting actual support?

• Cortese, S., Kelly, C., Chabernaud, C., Proal, E., Di Martino, A., Milham, M. P., & Castellanos, F. X. (2012)
• Toward Systems Neuroscience of ADHD: A Meta-Analysis of 55 fMRI Studies. American Journal of Psychiatry, 169(10), 1038–1055. https://doi.org/10.1176/appi.ajp.2012.11101521
• Additional citations to be added once verified (Barkley on ADHD as a disorder of doing; dopamine response to novelty/learning in ADHD).

Lightbulb Studio – Join the waitlist: Not a course. Not a community. My framework plus direct feedback on your implementation – because translation has to fit you. → STUDIO

Work with me 1:1 – I have a small number of private coaching clients. These spaces are limited and I prefer to know people before they begin. You can find out more here.

CONNECT WITH KATHERINE

Website: lightbulbadhd.com

Instagram: @lightbulb_adhd

LinkedIn: LinkedIn: Katherine Sanders

YouTube: Lightbulb ADHD

Finally, an ADHD podcast that skips ‘superpower’ chat and toxic productivity to get real about what’s going on and what actually works.I’m Katherine, a certified ADHD coach (PCC, PAAC PCAC, ADDCA) diagnosed with ADHD and Autism in my early 40s.

With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you’ve been searching for.

Perfect for: Adults navigating ADHD diagnosis, entrepreneurs building sustainable businesses, women in perimenopause or menopause, and anyone supporting someone with ADHD.

Why do we procrastinate so often? Understand the role of uncertainty in procrastination and the impact it has on people with ADHD, especially those diagnosed later in life. We explore why we often hold onto the familiar, even when it doesn't serve us, and how building tolerance for uncertainty can unlock new possibilities.

I'll also share practical strategies you can use right away to expand your capacity for uncertainty—one of the most powerful skills you can cultivate for growth.

Episode Highlights:

• The link between uncertainty, avoidance, and procrastination for people with ADHD.
• Understanding the fast and slow life history strategies and how they shape our approach to uncertainty.
• Practical steps you can take today to increase your tolerance for uncertainty and lean into new possibilities.
• Cognitive restructuring as a powerful tool for breaking the procrastination cycle.

Common Questions:

• Why does uncertainty feel so overwhelming for those with ADHD?
• How does a history of unpredictability impact our ability to plan for the future?
• What are some simple ways I can expand my tolerance for uncertainty?

Notable Quotes:

• "In the universe of possibility, we set the context and let life unfold." - Ben Zander
• "Procrastination is an adaptive response to uncertainty. The trick is moving from a fast life strategy into a slower one, where planning for the future becomes possible."
• "Growth only happens when we take steps forward without knowing the answer."

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Connect with Katherine:

Find more resources at lightbulbadhd.com.

Sirois, F. M., & Giguère, B. (2018). Giving in when feeling less good: Procrastination, action control, and social temptations. British Journal of Social Psychology, 57(2), 404-427. Available at: [https://eprints.whiterose.ac.uk/126516/](https://eprints.whiterose.ac.uk/126516/)

Gagnon, J., Dionne, F., & Pychyl, T. A. (2016). Committed action: An initial study on its association to procrastination in academic settings. Journal of Contextual Behavioral Science, 5(2), 97-102. Available at: https://www.researchgate.net/profile/Joel-Gagnon-4/publication/301743242_Committed_action_An_initial_study_on_its_association_to_procrastination_in_academic_settings/links/577bb37d08ae213761caae05/Committed-action-An-initial-study-on-its-association-to-procrastination-in-academic-settings.pdf

Clayton, M. et al. (2023). The Impact of Emotion Regulation Improvements on Intolerance of Uncertainty During Emotion Regulation Therapy. Journal of Emotion and Psychopathology, 1(1). Available at: https://doi.org/10.55913/joep.v1i1.36

Topel, S., Ma, I., Sleutels, J., van Steenbergen, H., de Bruijn, E.R.A., & van Duijvenvoorde, A.C.K. (2023). Expecting the unexpected: a review of learning under uncertainty across development. Cognitive, Affective, & Behavioral Neuroscience, 23(3), 718-738. Available at: https://doi.org/10.3758/s13415-023-01098-0

Lim, A.J., & Javadpour, S. (2021). Into the Unknown: Uncertainty and Procrastination in Students From a Life History Perspective. Frontiers in Psychology, 12. Available at: https://doi.org/10.3389/fpsyg.2021.717380

Fay, D., & Sonnentag, S. (2012). Within-person fluctuations of proactive behavior: How affect and experienced competence regulate work behavior. Journal of Occupational and Organizational Psychology, 85(2), 516-536. Available at: https://doi.org/10.1080/08959285.2011.631647

Dugas, M.J., & Robichaud, M. (2007). Cognitive-behavioral treatment for generalized anxiety disorder: From science to practice. The Cognitive Behaviour Therapist, 2(1), 1-10. Available at: https://doi.org/10.4324/9780203891964

Sahib, A., Chen, J., Cárdenas, D., & Calear, A.L. (2023). Intolerance of uncertainty and emotion regulation: A meta-analytic and systematic review. Clinical Psychology Review, 101, 102270. Available at: https://doi.org/10.1016/j.cpr.2023.102270

Hunt, C., Exline, J.J., Fletcher, T.L., & Teng, E.J. (2022). Intolerance of uncertainty prospectively predicts the transdiagnostic severity of emotional psychopathology: Evidence from a Veteran sample. Journal of Anxiety Disorders, 86, 102530. Available at: https://doi.org/10.1016/j.janxdis.2022.102530

Life History Theory References

Del Giudice, M., Gangestad, S. W., & Kaplan, H. S. (2015). Life history theory and evolutionary psychology. In D. M. Buss (Ed.), The Handbook of Evolutionary Psychology (pp. 88-114).

Griskevicius, V., Tybur, J. M., Del Giudice, M., (2013). The influence of mortality and socioeconomic status on risk and delay discounting.

Ellis, B. J., Figueredo, A. J., Brumbach, B. H., & Schlomer, G. L. (2009). Fundamental dimensions of environmental risk.

Chen, B., & Chang, L. (2016). The positive association between procrastination and a fast life history orientation. Journal of Individual Differences, 37(4), 230-239.

Chen, B., & Qu, Y. (2017). The role of environmental unpredictability in procrastination. Journal of Adolescence, 62, 18-26.

So many ADHD adults are stuck; we're 'waiting for permission' but it never comes. So we stay stuck. If this is you, this episode is here to shift that. In this empowering conversation, we explore the transformative power of self-permission and why it’s often the missing piece for adults with ADHD.

Learn how to break free from the external validation trap, the importance of autonomy in making meaningful changes, and practical tools you can start using today to reclaim control of your decisions.

If you’ve ever felt like you’re waiting for a green light that never comes, this episode offers the mindset shifts and strategies to help you move forward.

Episode Highlights:

- What self-permission means and why it’s crucial for ADHD adults

- How external validation traps keep you stuck (and how to break free)

- The surprising link between self-permission and lasting motivation

- Practical tools like “permission slips” to help you get started

- Why rest and failure are essential parts of growth

Common Questions:

- What does “self-permission” really mean?

- How do I stop waiting for external validation?

- How can I give myself permission to rest or fail?

- What practical strategies can I use to build self-permission into my life?

Notable Quotes:

• Nobody else is coming to give you permission. That green light? It has to come from you.
• Self-permission is about autonomy, acceptance, and action.
• Failure isn’t the opposite of success; it’s how we get there.

Full transcript available on my website.

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- Visit my website for coaching, resources, and more: lightbulbadhd.com

- Follow me on Instagram for tips and updates: @adhd_coach_katherine

Champ, R., Adamou, M., & Tolchard, B. (2022). "Seeking Connection, Autonomy, and Emotional Feedback: A Self-Determination Theory of Self-Regulation in Attention-Deficit Hyperactivity Disorder." Psychological Review, 130. DOI: 10.1037/rev0000398

Dekkers, T. et al. (2016). Risky decision making in Attention-Deficit/Hyperactivity Disorder: A meta-regression analysis; Clin Psychol Rev 2016 Apr:45:1-16. doi: 10.1016/j.cpr.2016.03.001.Epub 2016 Mar 4. DOI: 10.1016/j.cpr.2016.03.001

Knouse L and Mitchell J.T, Incautiously Optimistic: Positively-Valenced Cognitive Avoidance in Adult ADHD; Cogn Behav Pract. 2015 May ; 22(2): 192–202. doi:10.1016/j.cbpra.2014.06.003.

Morsink S et al, Studying Motivation in ADHD: The Role of Internal Motives and the Relevance of Self Determination Theory; Journal of attention Disorders, 2022 Jun;26(8):1139-1158. doi: 10.1177/10870547211050948.Epub 2021 Nov 19.

Sprich SE, Knouse LE, Cooper-Vince C, Burbridge J, Safren SA. Description and Demonstration of CBT for ADHD in Adults. Cogn Behav Pract. 2012 Feb 1;17(1):10.1016/j.cbpra.2009.09.002. doi: 10.1016/j.cbpra.2009.09.002. PMID: 24379644; PMCID: PMC3874265.

Understanding how your brain manages tasks, impulses, and emotional regulation isn't just about ADHD; it's a key to thriving in all areas of life.

Episode Highlights:

• What is an Executive Function Profile? Learn how everyone has a unique profile and why understanding it can help smooth daily life.
• Beyond ADHD: How executive function impacts everyone, not just those with ADHD, and how to leverage this knowledge for productivity and well-being.
• Common Challenges: Dive into real-life struggles like time awareness, impulse control, and emotional regulation.
• Practical Tools: Katherine shares a couple of her favourite tools, including OneSec for impulse control, visual timers, and a downloadable Tracking Sheet to help you assess your profile.

Whether you're navigating ADHD or simply want a better handle on life's demands, this episode equips you with tools for clarity, confidence, and control.

Be sure to leave a review if you found this episode helpful, and don't forget to subscribe for more empowering insights. Stay curious, stay powerful, and take care of yourself!

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OneSec App – Delay access to social media and build better impulse control.

Why do typical planning methods fail for ADHD? If you've ever felt frustrated with traditional advice like "eat the frog," this episode is here to provide you with insights and supportive strategies that actually work.

I'm sharing practical, ADHD-friendly alternatives to make productivity more flexible, sustainable, and enjoyable.

Key Points Discussed:

Why Traditional Productivity Systems Fall Short for ADHD Brains

• Conventional methods, like linear to-do lists or strict time management, are designed with neurotypical executive functions in mind, which can lead to overwhelm for ADHD individuals.
• The "Eat the Frog" method and systems that rely on consistent emotional regulation often clash with how ADHD brains operate.

The Role of Executive Dysfunction in Productivity Struggles

• Dr. Barkley's insights: Executive dysfunction is a core challenge for those with ADHD, affecting planning, emotional regulation, task initiation, and follow-through.
• How rigid systems fail to consider emotional factors that disrupt productivity, such as anxiety, frustration, and boredom.

Understanding Dopamine and Motivation

• Katherine discusses Dr. Nora Volkow's research on reward deficiency in ADHD, explaining why traditional reward-based planning often fails.
• Dopamine's role in ADHD brains: why we struggle with future rewards and how this impacts motivation for non-urgent, non-interesting tasks.

Then we explore alternative, ADHD-Friendly Productivity Alternatives

Notable Quotes:

• "The key to productivity isn't just structure—it's finding the right kind of structure for your brain."
• "It's not about trying to fit into productivity molds that were never designed for us; it's about tweaking them until they actually feel doable."
• "Short-term, immediate rewards work best for ADHD, and there’s nothing wrong with making it fun—confetti, points, or cats, whatever gets you moving."

If today’s episode resonated with you, please share it with someone who might find it helpful.

Remember, your experience can help others overcome their own challenges!

Please don’t forget to leave a review—every bit of support helps us bring you more strategies for an ADHD-friendly life.

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Smith, A. M., & Johnson, R. L. (2021). Co-working and ADHD: Boosting productivity through shared spaces. Journal of Adult ADHD, 10(4), 323-332. DOI: 10.1080/15534510.2021.1874512 (https://doi.org/10.1080/15534510.2021.1874512).