Hey team!

Today I'm talking with Dr. Tracy Dalgleish, a clinical psychologist, couples therapist, and the author of You, Your Husband & His Mother.

She has spent almost two decades helping couples get unstuck from repeating the same old arguments and start building relationships that actually work in real life. And she also runs her own podcast, Dear Dr. Tracy.

In our conversation, we get into how our relationships don't exist in a vacuum, how family expectations shape our decisions, and why it's so important to be on the same team with your partner, especially when you're juggling extended family, ADHD, and a few generational differences in "how things are done." We also get into setting values-based boundaries, navigating conflict without turning it into a blame game, and using small moments to rebuild connection when everything feels off balance.

If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/255

YouTube: https://tinyurl.com/y835cnrk

Patreon: https://www.patreon.com/HackingYourADHD

This Episode's Top Tips

1. 1. Work on shifting from "Me vs. You" to "Us vs. the Problem" mentality. This shift in mindset can completely change how a couple navigates conflict. By reframing the conflict, you turn what could've been another argument into a shared problem. And I do want to add on here as well that this is a learned skill and takes time to develop, but is well worth doing.
   2. Boundaries aren't about controlling someone else's behavior; they're about choosing how you'll respond. We often sabotage our own boundaries by overexplaining them, giving people justifications that sound like permission to debate our choices. You can't stop someone from knocking, but you can decide whether you'll open the door.
   3. Try building a "Roadmap" of each other's regulation styles. While everyone has a different way of dealing with stress (and with ADHD, emotional regulation can be unpredictable), knowing them in advance can help prevent some frustrating moments.

Welcome to Hacking Your ADHD. I'm your host, William Curb. On this podcast, we dig into tools, tactics, and best practices to help you work with your ADHD brain. Today I'm joined by Skye Waterson for our Research Recap series.

In this series, we usually look at a single research paper, but today we're covering two and pulling out practical takeaways. We'll discuss two papers on ADHD strengths: Strengths and Challenges to Embrace Attention-Deficit/Hyperactivity Disorder in Employment: A Systematic Review, and Paradoxical Career Strengths and Successes of ADHD Adults: An Evolving Narrative. I love an "evolving narrative," and the way papers are named.

Before we get started, I'd love to hear what you think of these Research Recaps. If you have thoughts or a paper/topic you want us to review, head over to hackingadhd.com/contact and let us know. New episodes of Research Recap come out every other Friday. All right—let's get into it

If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/254

https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link

https://tinyurl.com/y835cnrk - YouTube

https://www.patreon.com/HackingYourADHD - Patreon

t for a few months now and it's definitely one that I'm always on the look out for new episodes. Rae does a great job with her interviews, asking both the basic questions to help ground the conversation, but also getting into the more nuanced issues that come with neurodivergence. 

Today, I'm going to share an episode with you where Rae talks with Dr. Christine Hargrove, a Marriage & Family Therapist with a focus on neurodiversity and financial therapy that she uses to help individuals and couples understand how their symptoms affect their financial behavior.

And honestly, this is a great episode - I know so many people who struggle with their finances, but more specifically, struggle directly because of their ADHD.

Be sure to subscribe to Hyperfocus with Rea Jacobson in your podcast player!

Hey Team!

We've got a returning guest this week who was a real hit last time, Saman Kesh - Saman is an Iranian-American filmmaker who has worked with artists such as Basement Jaxx, Calvin Harris, Kygo, Placebo, !!! (pronounced Chk Chk Chk)

Anyway, we're not here to discuss any of that today, instead we're going to be talking about his recent ketamine treatment. A while ago, Saman reached out to me asking if this was something that I'd like to cover on the show, and yeah, this is absolutely something I think would make for a really interesting show. Now, with that said, I do want to emphasize that we are talking about Saman's treatment here, and this is neither a defense nor a condemnation of ketamine treatments. I also want to emphasize that this is not something that is for treating ADHD but has been proven to be effective as an off-label treatment for a variety of mental health disorders, including depression, anxiety, PTSD, and trauma.

If ketamine treatment is something of interest to you I also strongly advise that you do so with medical supervision. This isn't stuff to play around with, and we still have a lot to learn despite the fact that ketamine has over 50 years of clinical use and research behind it.

Perhaps at some point, I'll work on an episode from more of a treatment perspective, but for now, we're just talking about Saman's experience. Also to note from this episode is that we talked for quite a long time and so I decided that we could split the episode into two parts.

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Find the full show note at HackingYourADHD.com/170

This Episode's Top Tips 

1. It's important for us to understand that the way we treat our ADHD is not one size fits all and that there are a variety of ways that we can treat our ADHD. While medication is an effective step, we also want to be looking at other ways that we can improve our mental functions with things like exercise, diet and stuff like mediation.
2. Recognize and celebrate the strengths and perspectives ADHD adds to your life, rather than focusing solely on its challenges. And while there is no question that there are challenges if we can recognize the unique way ADHD brains navigate the world we can celebrate the strengths and perspectives ADHD adds to our life and work.
3. Understand the importance of allowing flexibility in routines to accommodate the ADHD brain's need for variation and stimulation.

Hey Team!This week we're joined by Ying Deng, known as ADHD Asian Girl across social media. I was able to get to know Ying a bit at the recent International ADHD Conference and thought she'd be a great guest for the show. Meditation is something that I've wanted to discuss on the show for quite a while now, but it also isn't something I'm super knowledgeable about so it was great to have a chance for this discussion.In our conversation today we get into what mindfulness and mediation actually is - and some about what it isn't, since meditation isn't exactly something we get an accurate picture of from popular media. We talk about some of the reasons that mediation can be beneficial for ADHD as well as some of the strategies to help bring meditation into our lives because ADHD can also make it a hard habit to start.

Be sure to check out all of Ying's Mindfulness Course or checkout where she's on the web with her Linktree

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/169

This Episode's Top Tips 

1. We can engage in mindfulness during daily activities like putting on socks or brewing coffee. By focusing on the sensations we can work on being present in the moment.
2. ADHD can make it hard for us to build our practice so we can mix up our routine with guided and unguided meditations, sit outside to connect with nature or engage in mindful movements to cater to how we're feeling on any given day.
3. We don't need to meditate for long periods and if we find that challenging, start with shorter, more manageable sessions and gradually increase the duration as we build the habit.
4. Body doubling can be a great way for us to get into a meditation practice. Partner up with someone or join a community for meditation sessions to make the practice more engaging and accountable.

Hey team!

This week, we have the return of Skye Rapson of Unconventional Organization to discuss an innovative tool she developed, the Planning Funnel, which is designed to help us break down our goals into manageable steps.

This was a really fun conversation, and the planning funnel looks awesome - now, as a note, the planning funnel is part of Unconventional Organisation's ADHD Academy - but they do have a promotion going now that includes the Planning Funnel and 15% off your first month. So if that's something you're interested in be sure to go check out https://www.unconventionalorganisation.com/the-adhd-academy 

In our conversation today, we talk about the importance of goals and planning, how to break down those goals, and ways that we can use ADHD-friendly strategies to make executing on those goals easier.

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/168

This Episode's Top Tips 

1. Recognize that planning your goals is crucial, especially for individuals with ADHD, as it helps in managing time blindness and setting realistic expectations.
2. Focus on a few select goals or themes to avoid feeling overwhelmed. This approach allows for more in-depth planning and a higher success rate.
3. Break your goals into subtasks to make them feel more achievable and to clearly see the progression towards your larger goal.
4. Planning can be more emotional than we tend to think of it. We need to be mindful of self-criticism and negative internal dialogues that can arise during the planning process and give ourselves the time it deserves.

Hey Team!

Today we've got a real treat, I'm talking to one of my favorite people, Brendan Mahan of the ADHD Essentials Podcast. I last had Brendan on to talk about the Wall of Awful, his model of how everything that we do can be made harder from repeated failure. It's a great episode and I'll link that in the show notes if you want to get caught up on that.

I asked Brendan back on the show because while we were at the International ADHD Conference I got talking to him about a different model of his and that's the 9 parts of a transition. Now I understand that the idea of 9 parts of a transition can seem a bit daunting, but what I think the most salient point of this episode is, is that transitions are far more than what we initially think they are. Because of this we often underestimate what goes into making those transitions. But I'm getting ahead of myself here, in our conversation today, Brendan breaks down this model and we also explore strategies for managing distractions and understanding our emotional states.

Checkout Brendan's podcast ADHD Essentials

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/167

This Episode's Top Tips 

1. Understand that each transition includes multiple components, not just the physical move from one task to another. We need to consider not just the stopping, moving, and starting components of a transition, but also the physical, cognitive, and emotional aspects as well.
2. And just to hammer this piece home, we need to recognize and address the emotional aspects of transitions, as they play a significant role in the process. This is especially important when we're switching contexts, like going from work to family stuff.
3. It's also important for us to understand that sometimes not all the parts of a transition are going to be all that impactful - some parts of the transition are going to be easy. But when we do struggle with moving onto the next thing it is important that we can step back and try and identify what's going on and where we're finding that resistance.

Hey team!

I've got a fun episode for you this week - I'm talking with Jesse J. Anderson about his new book, Extra Focus: The Quick Start Guide to Adult ADHD. I actually got to meet Jesse in person last November at the International ADHD conference (and I got to be on a panel with him as well) although we recorded this before then. And if you don't immediately recognize the name, I'm sure you've seen some of his stuff online where he posts as ADHD Jesse.

In our conversation today we delve into his experiences with ADHD, his journey as an author, discussing practical coping strategies, challenges with memory and motivation, and the importance of adapting to individual mental processes.

Be sure to check out Jesse's book Extra Focus: The Quick Start Guide to Adult ADHD

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/165

This Episode's Top Tips 

1. Avoid relying solely on urgency as a motivation source, as it can lead to negatively reinforcing cycles and increased anxiety. We can embrace a variety of strategies for coping with ADHD, while acknowledging that what works may change over time or depending on the situation.
2. Prospective memory is our ability to remember to remember - and so with our ADHD it can be struggle not only to remember what we need to remember, but even that there is something that needs to be remembered. There are a variety of solutions we can try to help with this such as physical reminders, our calendars, and alarms on our phones.
3. It's important that we acknowledge and address the shame often associated with ADHD. ADHD is hard and having difficulties with ADHD is not your fault. However, we still need to take responsibility for finding and implementing coping strategies.

Hey Team!

We're kicking off 2024 with the incredible Jessica McCabe - creator, writer, and host of the award-winning YouTube channel How to ADHD. I'm sure a lot of you are already familiar with Jessica's work as her YouTube channel has more than a million subscribers, but for those of you who haven't, her channel contains a wealth of knowledge about ADHD and is one of the things that kicked me in the pants to start taking my ADHD more seriously.

And now she's coming out with a book: How to ADHD: An Insider's Guide to Working with Your Brain (Not Against It) - which is coming out on January 2nd - so tomorrow if you're listening to this when this episode comes out.

In our conversation today, Jessica and I discussed how we want to go from surviving our ADHD to thriving with it, to get past some of our issues with executive function and universal design. We also get into a lot of stuff about her book and how she was able to use a lot of the strategies that she wrote about in the book to also help her write that same book.

Honestly, this episode was a blast to record and I hope you enjoy as much as I did putting it together.

Be sure to check out howtoadhdbook.com to find Jessica's book

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/164

This Episode's Top Tips 

1. When we want to move from surviving to thriving we want to start looking at not just how we can get more things done, but what's worth doing.
2. Even projects we're interested in can be difficult for us to work on, so it's important for us to keep them exciting with variety.
3. When planning out those big projects, work backward from where you want to be to figure out all the steps in between so that we can see that path to done.
4. Effort for us is not the problem, so trying harder is not the answer.

In today's episode, I'm going to be talking about what's going on with Hacking Your ADHD over this last year and what's coming up next year.

No real show notes for this episode but feel free to ask me a question on my Contact Page

Support me on Patreon

Find the episode on my website here: HackingYourADHD.com/163

Hey team!

This week I'm talking with, Jesse Mecham, the founder of the hit budgeting software, You Need A Budget - or as it's more commonly abbreviated YNAB - now I understand, that the term, "hit budgeting software" does come off as a little strange, but it is honestly something that has quite the cult following. And I know that the idea of budgeting can seem a bit overwhelming so don't worry we get into that. Also while the software is called You Need A Budget, that isn't quite the focus of what's going on. And while this software wasn't designed for people with ADHD, the underlying tenents have really resonated with a lot of ADHDers.

In our conversation today, Jesse and I discuss YNAB's four key habits for money management, including giving money "jobs", planning for future expenses, building flexibility, and aging money to create financial breathing room. We also talk specifically about how these methods can aid those with ADHD by promoting intentionality and creating helpful friction in spending and saving.

Support me on Patreon

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/162
This Episode's Top Tips 

1. Give every dollar a "job" - Assign your money to different spending categories and priorities when budgeting.
2. Plan for irregular and future expenses - Don't just budget for fixed monthly bills. Save for things like car repairs. We need to be flexible with our budgeting to allow for when things come up.
3. Add friction before purchases - Don't save card info in browsers. Figure out where the money is going to be coming from before purchasing to make spending more thoughtful.

Hey team!

In today's episode we are talking with Terry Bartley, the author of Tyranny of the Fey, host of the podcast Most Writers Are Fans, and a full-time English teacher. In our conversation today, Terry shares his journey as a writer, revealing how he channels his creativity while managing ADHD. We also get into Terry's diagnosis and how learning about the symptoms led to his self-recognition of the condition. We discuss some the misunderstandings of ADHD and how that can lead to some of the stigmas associated with ADHD. We also go into some of the many tool that Terry uses to help keep himself of track when writing and teaching.

Support me on Patreon

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Find the full show note at HackingYourADHD.com/161

This Episode's Top Tips 

1. Deadlines are great tools to help keep you motivated and keep you on track - espesially in regards to righting. These deadlines are incredibly helpful for those things that don't have a well defined done state (like writing).
2. Accountability can be incredibly helpful for keeping us on task and can come from many sources. In Terry's case, working with an editor helped keep him on track when he needed to follow through with those intentions of writing.
3. The importance of grace and understanding is an critical building block in our ADHD journey - whether it is with ourselves or others we need to allow for room to make mistakes and grow with our ADHD.

Hey team!

This week I'm talking with ADHD coach Shane Thrapp - but specifically, today we're going to be diving into the service Focus101 - which is a free body-doubling site designed to help you get the most of your work time. Now, funny story, I'm actually working on this while body-doubling through Focus101 right now.

Now in this episode, we'll be getting into exactly what body-doubling is and how it can be incredibly helpful for completing those tasks that are hard for us to follow through on on our own. We also talk about a number of other tools that can be used in conjunction with body doubling, such as the Pomodoro technique, alarms, using our calendars, and ways to break our tasks into smaller pieces.

Check out Shane's Coaching - Creating Order From Chaos and The Men's ADHD Support Group

Support me on Patreon

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/160

This Episode's Top Tips 

1. Body doubling is a technique where we work in the presence of another person, even virtually, to help provide accountability. I can be effective at keeping us on track, reduce distractions and helps provide the motivation to stay on task.
2. We can make body doubling even more effective when we use tools like Pomodoros, alarms, reminders, and breaking our tasks down into smaller pieces. I also personally find the aspect of scheduling a particular time to do a task to be an especially important aspect of body-doubling.
3. As we discussed in the episode, Focus 101 is a free online tool for ADHD productivity combining features like body doubling, Pomodoro, and accountability groups.

Welcome to Hacking your ADHD. I'm your host, William Curb, and I have ADHD. On this podcast, I dig into the tools, tactics, and best practices to help you work with your ADHD brain. Today I'm joined by Skye Waterson for our Research Recap series.

In this series, we take a look at a single research paper, dive into what the paper says, how it was conducted, and try to find any key practical takeaways—stuff that you can actually use.

In this episode, we're going to be discussing a paper called Do Executive Dysfunction, Delay Aversion and Time Perception Deficits Predict ADHD Symptoms and Early Academic Performance in Preschoolers.

And yeah, there's a lot in there, but don't worry, we'll be getting into all of it.

Before we get started, I want to mention that this is still a new series, so we're going to be figuring out what works and what doesn't, and I'd love to hear what you all think of it. So if you have thoughts, head on over to hackingyouradhd.com/contact and let me know. I appreciate all the feedback I've already gotten, and we're definitely going to be working on organizing the episodes a little bit more to help you get the most out of every one. New episodes of Research Recap will be coming out every other Friday. And with that, let's get into it.

If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/245

https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link

https://tinyurl.com/y835cnrk - YouTube

https://www.patreon.com/HackingYourADHD - Patreon

Hey team!

This week I'm talking with Strengths-Based Learning Expert Caitlin Meister who has made it her life's work to bring her strengths-based, neurodiversity-affirming, joyful learning approach to other parents and educators.

Caitlin is the Founding Director of The Greer Meister Group, a New York City-based private tutoring and educational consulting practice. She attended Wesleyan Unversity and went on to receive additional training through the Harvard Graduate School of Education and in the Orton-Gillingham approach for teaching students with language-based learning differences.

In our conversation today we discuss strength-based and neurodiversity-affirming approaches in education that foster belonging and engagement for all students. We also explore practical strategies like reframing behaviors, collaborating with teachers, and providing specific praise to support neurodiverse learners. Caitlin shares insights on embracing neurodiversity and creating flexible, inclusive learning environments where children's strengths and differences are valued.

Support me on Patreon

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/159

This Episode's Top Tips 

1. We can focus on utilizing a child's strengths and interests as starting points for learning and growth to help build confidence and engagement.
2. It's important to work collaboratively with teachers as a team with the shared goal of supporting the child's well-being and success.
3. Advocating for neurodiversity to be valued in learning environments can help create flexible spaces that can help everyone thrive.

Hey team,

This week I'm talking with Jackie Silver about nutrition and wellness. Jackie is a Registered Dietitian with a Master of Health Science (MHSc) in Nutrition Communications. She has a firm belief that neurodivergent and disabled people deserve to live a healthy lifestyle but found the opportunities for these communities lacking, so she decided to start her own practice, Accessible Wellness. Her area of expertise is in working with kids, teens, and adults with autism, ADHD, and those with intellectual or developmental disabilities.

In our conversation today, we discuss strategies for making nutrition and wellness more accessible. We talk about some of the common challenges we can face while trying to feed ourselves with ADHD, like irregular eating, difficulty with meal planning/prep, and poor interoceptive skills. We look at how we want simplified, tailored strategies to help people where they're at, rather than simply overwhelming them. We also go into some of the dangers of diet culture and the need to have compassion for ourselves when trying out new strategies.

The Hunger-Fullness Scale

Neurodivergent-Friendly 30-Minute Meals

Be sure to check out Accessible Wellness

• On their Website
• On Instagram

And these great articles from the blog:

• 10 Principles of Intuitive Eating with a Neurodivergent Twist
• Forget to Eat? A Guide to Mechanical Eating for Neurodivergent Adults

Support me on Patreon

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/158

This Episode's Top Tips 

1. Common challenges we can face when dealing with ADHD and food are irregular eating, difficulty with meal planning/prep, and poor interoceptive skills - that is recognizing when we are hungry or full or somewhere in between. To help combat this we can use strategies like eating schedules, snack cheat sheets, batch cooking, and using hunger/fullness scales to help build up that interoception.
2. We can work on practicing mindful eating by paying attention to tastes, textures, and fullness cues even when we have distractions around. Remember that we want to focus on meeting ourselves where we're at and doing things that work with our brains.
3. It's important to be compassionate with ourselves and focus on small, sustainable changes rather than demanding perfection.

Hey team!

This week, I'm talking with Neha (name changed for anonymity) - she is a first-generation Indian immigrant who worked in big tech based out of the Bay Area, California. She now works to create awareness about undiagnosed ADHD in South Asians, especially women, and sells ADHD and autism-friendly products on her website pawtistictravel.com. 

And just as a quick note, Hacking Your ADHD listeners can get a 15% discount code with Hacking15 on all purchases.

In our conversation today Neha talks about her history of chronic domestic and emotional abuse, and how finally acknowledging and getting help with PTSD revealed her ADHD symptoms and diagnoses. We explore the lasting impacts of childhood trauma, from physical and emotional abuse to neglect, and its connections to ADHD and other mental health issues. We go into the importance of self-validation, diagnosis, and self-compassion in the healing journey. Through our discussion, we try and provide insights into living with and managing ADHD, emphasizing small ways that we can work with our brains instead of against it.

As such, this episode is a bit more intense than some other episodes so if that's not something you are up for right now, feel free to skip this one or come back to it later. That said, I think this is an incredibly powerful episode and want to thank Neha for the vulnerability of coming on the show and sharing her story.

ACE Test Resources

• https://www.npr.org/sections/health-shots/2015/03/02/387007941/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean
• https://developingchild.harvard.edu/media-coverage/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean/

Support me on Patreon

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/157

This Episode's Top Tips

1. One way to evaluate the impacts of childhood trauma is through the Adverse Childhood Experiences (ACE) test, which can help access what many of us might just think of as a normal childhood. It's important that when we're looking at our ADHD we also consider issues like complex trauma which can exacerbate the symptoms.
2. Even if it feels like we don't have big T trauma, it can still play a role in how we manage our ADHD symptoms - we also often have a tendency to try and minimize the impact that trauma can have on us. It's important to remember that trauma isn't a competition and everyone is going to respond differently.
3. It's vital for us to recognize that if we were harmed we're not to blame and that if we're trying to seek validation from our abusers we will often be met with gaslighting. It doesn't matter how the abuser feels about the situation, and can instead focus our energy on treating ourselves with compassion and healing.

Hey Team,

This week I'm talking with Chuck Wisner, an expert in effective communication. He was a senior affiliated mediator with the Harvard Mediation Program and is president of Wisner Consulting. And he recently published the book, The Art of Conscious Conversations: Transforming How We Talk, Listen, and Interact.

In our conversation today, he introduces us to the four archetypal conversations that underlie all our interactions, from storytelling to collaboration and from creativity to commitment. He shares practical tips on navigating these conversations with mindfulness, highlighting the power of questions and the importance of understanding standards in our interactions, whether in business or personal relationships.

While this isn't a strictly ADHD episode, I think it still is a valuable look at communication and something that many of us with ADHD can struggle with. Through our conversation, I do try and link up many of the ideas with how they present to those of us with ADHD.

Support me on Patreon

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/156

This Episode's Top Tips

1. Work to understand the four archetypal conversations—storytelling, collaboration, creative, and commitment. If we can recognize when we are in each type of conversation and learn to navigate them effectively, it can help us avoid many common pitfalls.
2. With ADHD it can be hard to resist the urge to rush into decisions or actions. But if we can take the time to slow down, set clear standards, and communicate our expectations, it will help ensure that everyone involved in the conversation understands what is expected and why.
3. Questions are a powerful tool in conversations. Ask open and honest questions to foster understanding and open communication. Encourage others to share their perspectives and reasoning. Questions can help uncover new insights and solutions.

Hey team,

This week, I'm talking with the founder of the Inattentive ADHD Coalition and author of Living with Inattentive ADHD: Climbing the Circular Staircase of Attention Deficit Hyperactivity Disorder, Cynthia Hammer. In our conversation today, we discuss Cynthia's journey with a late diagnosis of inattentive ADHD and critical lessons that she's learned along the way. We also explore the challenges of recognizing ADHD, dispel common myths, and emphasize the importance of early diagnosis. From overcoming critical self-talk to self-publishing her memoir, Cynthia shares valuable insights on living with ADHD and creating a brighter future for those of us in neurodivergent community.

Be sure to check out the Inattentive ADHD Coalition
and Cynthia's book: Living with Inattentive ADHD: Climbing the Circular Staircase of Attention Deficit Hyperactivity Disorder

Support me on Patreon

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/153

This Episode's Top Tips

1. Avoid trying to fix everything at once. Instead, prioritize one thing at a time for improvement. ADHD management is a journey, and gradual progress is key.
2. Social media platforms like TikTok and Instagram can be valuable sources of information and support for ADHD. However, be discerning in choosing reliable sources to avoid misinformation.
3. Focus on becoming aware of your critical self-talk and work replacing negative thoughts with positive self-talk. Self-compassion is crucial for managing ADHD effectively.

Hey team!

This week, I'm joined by Antonia Bowring - Antonia holds a B.A. in Political Science, an M. Phil. in Development Economics, and an M.B.A. She is an ICF-certified coach with an Executive Coaching Certificate from NYU. She is a frequent speaker to on topics ranging from mindfulness, ADHD in the workplace, and communication best practices.

In our conversation today, we delve into the challenges and strengths associated with ADHD and how we can work on leveraging those through creativity and intensity. We also talk about embracing ADHD, the importance of self-acceptance, mindfulness practices, strategic collaboration, and get into what it means to receive a late diagnosis.

Support me on Patreon

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/151

This Episode's Top Tips

1. Recognizing and understanding the specific attributes and challenges of ADHD can help individuals develop strategies to manage their symptoms more effectively and leverage their strengths.
2. Just as important as identifying our strengths can be identifying our weaknesses and finding ways to help mitigate those weaknesses, like collaborating with others and outsourcing when we can.
3. Incorporating mindfulness, regular exercise, and maintaining good sleep hygiene are essential strategies for managing ADHD. These practices can significantly enhance focus, emotional regulation, and overall well-being.

Hey team,

This week, we're diving into the innovative world of digital therapeutics with Dr. Scott Kollins, exploring the potential of a unique game-based treatment for ADHD.

Dr. Kollins works for a company called Akili that has been developing a video game that is designed to help treat the symptoms of ADHD. The game EndevorOTC was only available for iOS, but they also just recently launched an Android version.

In our conversation today, we discuss the challenges, successes, and future of this pioneering approach to managing ADHD.

Check out Endeavor OTC

Support me on Patreon

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/150

This Episode's Top Tips

1. We should consider EndevorOTC as a supplement rather than a replacement for traditional treatments. While the research does show it's benefits, we often want to approach our ADHD treatment from multiple angles.
2. As with anything we do for our ADHD, consistency is key. Just like exercise or going to the gym, the game's benefits come with regular and consistent use.
3. Although designed as a game, this treatment should be approached with the understanding that it's a medical product aiming to assist and that sometimes it's going to be hard.

Hey team,

This week I'm talking with Rachel Scanlon, a stand-up comedian, actress, writer and co-host to the podcast Two Dykes and a Mic. Seen on Don't Tell Comedy, JFL's Straight Up Stand Up, and Comedy Central, Rachel is a high-energy comic that buzzes with positivity.

In our conversation, we hear about Rachel's journey with ADHD and her decisions to manage it. We also explore the intertwining worlds of ADHD and queer identity. From the challenges of school to the joys of podcasting, our conversation ranges and highlights the power of embracing your own unique experiences.

Support me on Patreon

Feel free to ask me a question on my Contact Page

Find the full show note at HackingYourADHD.com/149

This Episode's Top Tips

1. People with ADHD are often labeled with stereotypes like being "scatterbrained" or "lazy." It's essential to challenge these misconceptions and highlight the strengths, such as drive, engagement, and compassion, that many individuals with ADHD possess.
2. Recognizing and understanding one's neurodivergence can be liberating. Instead of attempting to fit into a neurotypical mold, individuals with ADHD should embrace and celebrate their unique traits and abilities.
3. There can be intersections in the experiences of being queer and being neurodivergence. It's beneficial for people to question and engage in some introspection, even if it leads to the reaffirmation of your own initial understanding.
4. With ADHD it's important to find creative outlets that let you truly be yourself. By tapping into your own self-expression you can lean into your strengths and find fulfillment with what you do.

This week I'm talking with Star Hansen, a Certified Professional Organizer (CPO©) and Clutter Whisperer on a mission to help you banish your personal Clutter Monster. Her methodology focuses on helping you take control of your stuff and create a life you're truly proud of. Star looks at the deeper meaning of your stuff to help you figure out why you feel overwhelmed by your clutter in the first place. Star's best-selling book, "Why the F*#@ Am I Still Not Organized?", has inspired countless individuals to tackle their clutter head-on and find lasting solutions.

In our conversation, we discuss the significance of having clutter-free spaces and the impact it has on mental and emotional well-being - how clutter can create stress, affect decision-making, and hinder productivity. We also delve into the emotional attachment people often have to their belongings, how clutter can impact relationships, and how clutter can highlight personal values and emotional struggles.

Check out Star's Freebies (including a copy of her book)

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Find the full show note at HackingYourADHD.com/148

This Episode's Top Tips

1. Fresh starts can help us let go of our past performance and embrace our new self.
2. We can effectively create motivation with financial incentives, but often that isn't enough for us to follow through on some of the things that we really do want to do. We also need to create reminders and a plan on how we want to accomplish our goals.
3. Don't try and do all the new things at once - pace yourself and create a plan on what you want to do first. Try and focus on doing the things that by doing them will make everything else easier.
4. We need to be flexible with our plans because we are going to hit speed bumps - while we can't plan for everything we can work on ways to help us get back up when we get knocked down.

Hey team!

This week I'm talking with Dr. Jessica Stern about ADHD, mental health, and trauma. Dr. Stern is a licensed clinical psychologist, consultant, and clinical assistant professor at NYU Langone Health. Her areas of specialty are depression, anxiety, ADHD in adults, and trauma, as well as burnout, productivity, and corporate wellness.

In our conversation today we discuss the intersection of ADHD and trauma, the need for routine and structure while still maintaining our need for spontaneity. We also get into the importance of support networks and how we can also check in with ourselves.

Additionally, we also talked about Wondermind, a mental fitness company that Dr. Stern is serving as an advisor. Wondermind was co-founded by Selena Gomez and Mandy Teefey and just launched their own podcast Baggage Drop which features short 10-minute episodes to help with mental health and build habits.


Be sure to check out my interview with Skye Rapson on her podcast The ADHD Skills Lab

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Find the full show note at HackingYourADHD.com/147

This Episode's Top Tips

1. Fresh starts can help us let go of our past performance and embrace our new self.
2. We can effectively create motivation with financial incentives, but often that isn't enough for us to follow through on some of the things that we really do want to do. We also need to create reminders and a plan on how we want to accomplish our goals.
3. Don't try and do all the new things at once - pace yourself and create a plan on what you want to do first. Try and focus on doing the things that by doing them will make everything else easier.
4. We need to be flexible with our plans because we are going to hit speed bumps - while we can't plan for everything we can work on ways to help us get back up when we get knocked down.

Hey Team!

This week I'm chatting with Beverly Atkins, founder of Pauseture, an audio-based mindful movement platform grounded in the Feldenkrais Method. It's actually kind of funny, despite Feldenkrais not being particularly well known, this isn't the first time I've discussed it on a podcast, although the last time was on my old ultimate frisbee podcast nearly a decade ago.

Anyway, in our conversation today, we discuss how Beverly spent decades unknowingly managing her ADHD by overachieving at work and ignoring her body. But we all know this story and how we all eventually hit a breaking point. Fortunately for Beverly, she stumbled her way into the Feldenkrais method.

In the podcast, we dive into how these seemingly simple movements helped Beverly calm her nervous system, get better sleep, regulate her sound sensitivity, and develop an entirely new relationship with her attention. We get into how movement can rewire attention, why novelty is so important for ADHD regulation, and how she took her training and built an app that looks to specifically accommodate neurodivergent needs. I loved this episode; there's a lot of wisdom here about self-awareness, regulation, and finding what works for your unique ADHD flavor.

If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/244

YouTube: https://tinyurl.com/y835cnrk

Patreon: https://www.patreon.com/HackingYourADHD

This Episode's Top Tips

1. Novelty can help drive engagement and attention, especially when it comes to something repetitive like a daily practice. It's not about needing something stimulating in the flashy sense, but rather something that's engaging. Engagement can come in many forms, such as unpredictability, exploration, and just enough challenge to keep us curious.

2. That ability to move your attention on purpose is a skill, one that's often underdeveloped in ADHD brains. While it's easy to think of movement-based practices as purely physical, it's how you're paying attention during the movements that matters; strengthening your ability to shift and direct your attention.

3. Many mindfulness practices involve some level of stillness that doesn't always sit right with some ADHD brains. It's important to listen to what actually works for your body, rather than just what "should" work. If you find the stillness aspect of mindfulness makes you too agitated and restless, try something that has some kind of active aspect to it.

In just one more month we're going to be coming up on the halfway point of 2021 — I know, I have no idea how it got here either.

But with this mark in time we're starting to see a shift going on - while COVID certainly isn't a thing of the past, the vaccine role out has opened up a lot of possibilities for what we want our future to look like.

At the end of 2020, I did some planning for 2021, but I knew that a lot of it was going to be uncertain so I didn't make too many specific plans. But now that I'm getting a better grasp of what the future might hold — although let's be honest, with ADHD we're always going to have a lot of uncertainty — I felt like it was time to go over those plans again and maybe give myself a fresh start.

In this episode, we're going to be talking about the fresh start effect, go over some stuff on planning, and how we can work on sticking to those plans.

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Find the full show note at HackingYourADHD.com/76

This Episode's Top Tips

1. Fresh starts can help us let go of our past performance and embrace our new self.
2. We can effectively create motivation with financial incentives, but often that isn't enough for us to follow through on some of the things that we really do want to do. We also need to create reminders and a plan on how we want to accomplish our goals.
3. Don't try and do all the new things at once - pace yourself and create a plan on what you want to do first. Try and focus on doing the things that by doing them will make everything else easier.
4. We need to be flexible with our plans because we are going to hit speed bumps - while we can't plan for everything we can work on ways to help us get back up when we get knocked down.

As we've been working on goals one place I want us to take a step back on and think about is meeting ourselves where we are.

As we get going with our planning we tend to decide that well we want to do all of the things. And I mean why not, there are a lot of things that I want to do, if I don't start now, when am I going to start? I can't tell you how many ill-fated adventures I've started because of that whole "if not now, when?" line - there are so many things that I should be investing my time in now. I need to be meditating and exercising more and eating healthier and saving money and work on business and building my relationships and learning new skills and on and on and on.

I'm sure everyone listening has that list of things they know that they should be starting on now because the sooner the better results you'll see down the line. But we're not starting on them... or when we do we don't stick with the changes.

Today we're going to be looking at what it means to meet ourselves where we're at and then some of the ways that we can work on making that happen.\

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Find the full show note at HackingYourADHD.com/80

This Episode's Top Tips

1. We only have so much time and energy we can put into any given day - giving ourselves the self-compassion to accept this is our first step in meeting ourselves where we're at.
2. When we're trying to add things back into our life that we've previously done it can feel like we picked up the wrong puzzle pieces and this is because we often don't think about how our circumstances have changed. Just because we did something before doesn't mean it will be necessarily easy for us to just pick right back up.
3. After we approach what we're capable of with self-compassion we need to decide on some of the things that we're not going to do. This gives us the mental space to focus on the things we can do right now.
4. Celebrate your small wins because they are the stepping stones to reaching your goals.

Trimethylxanthine is the world's most popular psychoactive drug - for many caffeine is such a ubiquitous substance that calling it a drug seems like a misnomer. How could something so widely used that has so few regulations around it be a drug? But a drug is simply a chemical substance that affects our nervous system function and can result in changes to our perception, mood, cognition, and behavior. I feel like caffeine ticks the box pretty well on all those accounts.

In today's episode, we'll be exploring how caffeine works - some of its benefits and negatives and then we'll be looking at what we know about how caffeine and ADHD mix.

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Find the show note at hackingyouradhd.com/caffeine

This Episode's Top Tips

1. Caffeine is a psychoactive drug whose primary mechanism is binding to adenosine receptors in the brain. The buildup of adenosine in our system is what makes us sleepy, so by binding to these receptors caffeine is able to keep us awake.
2. Caffeine has a host of benefits but having too much caffeine near bedtime can affect our slow-wave sleep and reduce our total amount of sleep.
3. There is still a lot of research that needs to be done on the interaction between caffeine and ADHD but it is clear that many people with ADHD attempt to self-medicate with caffeine.

Over the last few weeks, I have hit a number of points where it all just felt like too much - now there are a number of things that have contributed to this, but one of the keys always behind when I get overwhelmed is doing too much. This is despite the fact that even when I have too much on my plate it always feels like I should be doing more. That I could squeeze in just a few more things and then… well then I'd probably also still be trying to add more things to do.

In today's episode, we're going to be exploring why doing more isn't usually the best thing for us to pursue and how doing less can actually help us actually accomplish the things we really want to do.

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Find the show note at HackingYourADHD.com/111

This Episode's Top Tips

1. Prioritizing with ADHD can be difficult and that is only made more difficult as we add more and more to what we're doing. When we're able to pare down the amount we're doing we can then better prioritize all the things that actually need to get done.
2. We don't have to do everything that ends up on our to-do lists - it's okay to cross things out even if we haven't completed them.
3. We only have so much cognitive capacity to focus on any given thing and the more open loops we the more we are going to be drawing on that cognitive capacity. Our best bet for dealing with open loops is to work on simply opening fewer of them by taking less on.

One of the ideas that I've been playing with lately is how to go about my planning in a more natural way or perhaps a better phrase would be functional, because while I love the idea of planning it doesn't always work out how I want to it to.

And to be clear, I don't mean that my plans don't work out, what I've been grappling with is that often when I do my planning I've failing to do it in a way that encompasses both my professional and personal life. I think this is an aspect of layering on my personal planning over my professional planning - but really I should be doing it the other way around. It makes more sense for me to build my planning around things like saying when my kids are in and out of school. It should be based on what's going on in my life around me.

And so it dawned on me that one of the ways I could adjust this planning was to focus that planning that was seasonal - because with each season there are definite changes in how I go about my life. And so today we're going to be exploring how we can look at planning with those seasonal changes in mind.

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Find the show note at HackingYourADHD.com/seasonalplanning

This Episode's Top Tips

1. When we're writing out our plans we're not creating some set-in-stone document that we can't vire from - our plans should be malleable. It's also important that we're checking in with our plans as often as we need to so that we can stay on track.
2. By planning with the seasons in mind we're thinking about the way our lives change with the seasons - are we going to be staying indoors or outdoors more? Are there seasonal events we want to keep in mind? What are the things you're going to be looking forward to in those seasons?
3. Once you've figured out how you want your season to go you can break it down into what you want each month to look like and then take that information to plan out your coming days and weeks.

Today we've got a bit of a different episode coming your way - in this episode, I talk with award-winning director Saman Kesh. Kesh is known for his narrative music video work with artists such as Basement Jaxx, Calvin Harris, and Placebo.

In our broad-ranging conversation, we talk about the creative process and having ADHD, medication, therapy, and a whole host of other topics. This episode is a bit more of the practical side of managing ADHD, and there are great tips littered throughout the episode.

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Find the show note at HackingYourADHD.com/samankesh

Hey team,

This week I've got an awesome conversation for you with Jodi Lasky -

Jodi is a seasoned entrepreneur, coach, and author with extensive knowledge in neuropsychology, accountability, productivity, and introversion. Drawing on her background in Communication, Culture, and Technology, as well as law, Jodi has dedicated her career to understanding leadership and personal tendencies. Her coaching program, 'The Introvert Founder', leverages her understanding to help introverted entrepreneurs navigate the complexities of business success, encouraging them to work in harmony with their natural tendencies rather than battling against them.

In our conversation today, talk about using the ideas from Agile Product Development and implementing them for personal goal setting and planning. But we also explore issues around neurodivergence, particularly focusing on ADHD and introversion.

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Find the show note at HackingYourADHD.com/146

This Episode's Top Tips

1. We can consider using Agile Planning and Scrum for our planning by tracking progress in short cycles, maintaining a to-do list (backlog), and managing priorities. The backlog is especially helpful for keeping yourself on task as new ideas come up.
2. Introversion and extroversion are more about how you recharge your energy. Introverts recharge by being alone or with a few close friends, while extroverts gain energy from being in larger groups. Understanding this about yourself can help you better manage your energy throughout the day and avoid burnout.
3. Whether it's introversion or ADHD, we can stop fighting against our natural tendencies and instead find ways to work with them. We can work on accepting our neurodivergence and explore ways that it can serve us in our personal and professional life. For many of us, this means avoiding "hustle culture" that promotes working incessantly. We need to prioritize a balanced schedule that allows for rest and personal time.

When it comes to understanding our ADHD it can be a bit of a minefield to navigate - one of our most pernicious problems is that often we're never really educated in what it means to have ADHD. And to top that off, what we learn from pop-culture just reinforces stereotypes that don't really reflect what ADHD is actually about.

One of the most important ways to help manage our ADHD is to accept it, but that can be really hard to do if we don't actually have a good grasp of what having ADHD means. So in today's episode, we're going to be diving into the ADHD subtypes (or presentations as it's now being called) → there are the 3 kinds of ADHD that you might be diagnosed with, hyperactive-impulsive, inattentive, and combined.

Today we're going to be exploring these presentations of ADHD and working on understanding how this can help define our own ADHD.

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Find the show note at HackingYourADHD.com/subtypes

This Episode's Top Tips

1. ADHD is a spectrum disorder, which means that it includes a wide list of conditions and severity which means that your ADHD is just that, yours. No one is going to have the exact same symptoms that you do, so don't worry about comparing yourself to others even if you do resonate with a lot of the stories you hear in the community.
2. The three presentations of ADHD are Hyperactive-Impulsive, Inattentive, and Combined. We can roughly estimate that about 10% of diagnoses are hyperactive-impulsive, 30% are inattentive, and 60% are combined.
3. I know this was basically in the first tip, but it bears repeating - we're all going to be ADHDing in our own way - make sure you're not going to struggle with all the same things that everyone else does so focus on what's going to make the biggest difference for you.

Hey team,

I've recently been thinking about task initiation a lot, but while working on the first draft of this episode, I realized that there were a few ideas that were important to explore first.

So in this episode, we're going to be exploring some ideas of executive dysfunction, but then we're also going to be getting into stuff surrounding our mental and physical health and then how we can work on our systems that help keep everything in order.

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Find the show note at HackingYourADHD.com/145

This Episode's Top Tips

1. We need to recognize and respect our physical and mental states - it crucial that we're kind to ourselves and acknowledge that we're not always going to be at 100%. We don't always need to pushing ourselves and it's important to we're giving ourselves time to recover.
2. It's important that when we're build the systems in our lives that we look at making them simple and effective. We want them to be able to work even on our bad days and that means we need to lower the barrier to getting started on them.
3. One great way that we can implement systems with our ADHD is through checklists and creating designated places for things to go. Again our systems are there to help make our life simpler and streamline the things we need to get done.

Hey team, this week I had a great conversation with leadership coach Leigh Collier. In this episode, we go over the process of how she helps individuals discover the best version of themselves by overcoming limiting beliefs. We also delve into topics such as identifying personal strengths, the importance of seeking support from communities, and get into how we can challenge those self-limiting beliefs. We also go over the value of individuality, working with your own brain, and distinguishing coaching from mentoring or therapy.

Be sure to check out Leigh's Website: https://www.ttncoaching.com/

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Find the show note at HackingYourADHD.com/144

This Episode's Top Tips

1. Those of us with ADHD can face a lot of various challenges when trying to take on a leadership role. Because of this, it is crucial for us to embrace self-leadership and find tools and techniques that work for our brains. We need to experiment with different approaches to enhance our performance and productivity to help us overcome the obstacles that can come up due to our ADHD.
2. It's important for us to understand the distinction between coaching and mentoring. While mentoring involves imparting wisdom and advice, coaching focuses on facilitating the individual's self-discovery and helping them find their own solutions. Coaching is meant to empower us to think critically, question self-limiting beliefs, and develop a sense of ownership and build self-accountability.
3. We need to be able to recognize the self-limiting beliefs that may be holding us back and preventing us from reaching our full potential. This means that we need to question the thoughts and beliefs we have about ourselves and challenge their validity. We can gain a fresh perspective and develop strategies to help overcome these beliefs by working with a coach or therapist.
4. If we can focus on identifying and leveraging our strengths, we can use those to help propel ourselves in the right direction. We can recognize that our strengths are unique to us and that they can help contribute to our success as leaders.

Hey Team!

This week, I'm talking with Rita Ramakrishnan, a seasoned strategic executive and leadership coach with over 15 years of experience. Diagnosed with both ADHD and Autism Spectrum during her undergrad years, Rita reframed what could have been limitations into strengths and now looks to uplift other neurodivergent women in leadership roles.

Currently, she is pursuing a master's degree in neurodivergent leadership at the University of Pennsylvania, intensifying her expertise in coaching and organizational strategy tailored to neurodivergent individuals.

In our conversation, we cover everything from identifying when you're dysregulated (and what to do about it) to designing teams that play to everyone's strengths. Rita walks us through practical tools like outsourcing strategically, tracking your energy to uncover strengths, and building a leadership charter so teams can work more effectively together. It's a conversation about leading authentically, creating systems that work for your brain, and how to advocate for your needs without falling into people-pleasing traps.

If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/243

YouTube: https://tinyurl.com/y835cnrk

Patreon: https://www.patreon.com/HackingYourADHD

This Episode's Top Tips

1. Try creating a Minimum Viable Routine - your baseline routine that consists of the bare minimum you need in place to function. The point of an MVR is to take those non-negotiables and lock them in, either with automation, outsourcing, or simple systems. That way, when ADHD throws a curveball, you still have the essentials covered.

2. Instead of only measuring productivity by what gets checked off a to-do list, try looking at how you feel after activities. Track when you walk away from a meeting or task feeling energized, and when you walk away feeling drained.

3. Rejection sensitivity hits hard for many folks with ADHD. A short email reply, a period at the end of a text, or even a coworker sounding rushed can feel like a personal rejection. Rita's advice is to deliberately separate yourself from the situation and try to depersonalize feedback. This reframing can help shift from identity-based thinking (like "I'm the problem") to more situation-based thinking ("this may be tough, but it's fixable").

This week I'm talking with Dez Rock, an entrepreneur with over 20 years of experience and currently serves as the CEO at SIEMonster - a web security company. But today we're focusing on her ADHD and how she believes it has made her into an exceptional leader.

In our conversation, we discuss our experiences with ADHD and its impact on our lives. We also talk about the importance of deadlines, the challenges and benefits of ADHD, and also touch on the significance of routine. And we also get into the need for support systems, the detrimental effects of shame, and the value of sharing personal stories within the neurodiverse community.

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Find the show note at HackingYourADHD.com/143

This Episode's Top Tips

1. Build routines and establish touchstones throughout the day to provide structure and support productivity. While routine can become boring, having a basic framework can help us stay on track and maintain a sense of stability.
2. We want to surround ourselves with support systems, including medication, routines, and other strategies tailored to our individual needs. We can also reach out to friends, family and other members of our communities for help in overcoming many of our ADHD challenges.
3. We need to understand that neurodiversity is not a one-size-fits-all concept. Each person has unique strengths and challenges, and it's important to avoid comparing ourselves to others. We can celebrate our individuality and focus on personal growth and well-being.

With ADHD we get to hear a lot of advice on how to get past our various symptoms. Sometimes that advice isn't so bad, sometimes it's pretty good - I mean that's what I'm trying to do with this podcast. But more often than not the advice we get for how to deal with our ADHD is downright bad.

In this episode we're going to be exploring some of this unhelpful advice and what makes it bad and hopefully how we might be able to turn it around into something useful.

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Find the show note at HackingYourADHD.com/142

This Episode's Top Tips

1. Much of the ADHD advice available is not written by people with ADHD and doesn't consider the context and struggles of individuals with executive dysfunction. ADHD is a spectrum disorder with varying symptoms and levels, and advice may not work for everyone; individuals may have preferences or aversions to specific strategies or approaches based on their brain types.
2. Common ADHD advice of "just do it" or "if you really wanted to do it, you'd do it" oversimplifies the challenges of ADHD and doesn't take into account how the symptoms of ADHD are going to prevent you from following through on that advice.
3. ADHD is a real and impairing disorder, not an excuse or laziness. ADHD symptoms are chronic and significantly impact daily life.

Hey team, I've got a great conversation for you this week with María-Victoria Albina - she's a Master Certified Somatic Life Coach, UCSF-trained Family Nurse Practitioner, and Breathwork Meditation Guide. With over 20 years of experience in health and wellness, she brings a wealth of knowledge and expertise to our conversation today. She holds a Master's degree in Public Health from Boston University School of Public Health and a BA in Latin American Studies from Oberlin College.

In today's episode, we delve into practical tools and empowering practices to support your journey toward wellness. We get started with some definitions and then navigate through self-care, boundaries, nervous system regulation, and so much more.

I had a great time talking with Maria-Victoria, and I hope you'll get as much out of this conversation as I did.

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Find the show note at HackingYourADHD.com/141

This Episode's Top Tips

1. By familiarizing ourselves with our autonomic nervous system, which controls automatic bodily functions, we can work on mapping our nervous system to help keep ourselves regulated by understanding what state we're in.
2. It's important for us to prepare strategies in advance and create a list of coping strategies and self-care practices that you can refer to when you find yourself in a particular emotional state.
3. When you feel revved up, anxious, or worried, take a moment to pause and assess where you are on a scale from zero to ten. This self-awareness can help you recognize when you're in a state of sympathetic activation and need to slow down.
4. Recognize that change is possible and that emotional outsourcing and codependency are not fixed states. Engage in practices like somatics, breath work, and thought work to rewire your mind and nervous system. This can help you respond to situations with agency, set healthier boundaries, and cultivate a sense of safety, significance, and belonging in a more authentic way.

All right, I'm back from my little break and we're just heading right back into the hard stuff - or at least how we can start getting it checked off our to-do list.

Today we're going to be looking at some more ways that we can adjust our mindset around doing hard things and also looking at some of the reasons we might be choosing to do certain hard things. Then we'll finish up this series by digging into a few of the more concrete things that you can do so that you can tackle those hard things.

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Find the show note at HackingYourADHD.com/hardthingspart3

This Episode's Top Tips

1. Part of the reward of doing hard things is actually doing the hard things - this may seem glib, but when we're building up our habits and routines the only way we actually build them is by doing the hard parts. We can't skip to the end and expect to have picked up habits needed to maintain that goal.
2. We can reshape our mindset around the things that we "have to do" - we often rebel against the have to's and so changing our mindset into things that we get to do can have a profound impact on how we approach doing those tasks.
3. Two of the best ways to get through doing hard things is to know your why behind what you're doing and then having some accountability to help you follow through.

Last week we began this series on how to do hard things and looked specifically at how we define hard things and ways that we can work through some of our problems so that they can become more manageable.

This week we're going to be continuing that conversation but with a lens that focuses on why it can be so hard for us to even attempt to do hard things. We'll be looking at some of the misconceptions we have about doing hard things as well looking at how acknowledging the hard things we've done in the past can help us do more hard things in the present.

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Find the show note at HackingYourADHD.com/hardthingspart2

This Episode's Top Tips

1. We often discount our ability to do hard things from a mistaken belief that we've never been able to accomplish anything hard.
2. When we mistake failing at simple things for failing at doing hard things it can reinforce the idea that we can't do hard things. Remember, just because something is simple doesn't mean it isn't hard.
3. Don't assume the logic in your head is always actually logical. It is easy for us to make logical leaps that don't hold up to reality - slow down and examine those beliefs. You don't have to believe everything you think.

One of my favorite sayings from Brendan Mahan of the ADHD Essentials podcast is that ADHD is life on Hard Mode.

The executive dysfunction that comes with ADHD makes everything just a little bit more difficult. From doing the dishes to filling out tax returns we find ourselves needing to put in more effort than our neurotypical peers.

But what's important for us to remember is that while these things can absolutely be harder for us to do, it doesn't mean it's impossible.

Today we're going to be exploring this idea of doing hard things - what makes something difficult and how we can work on moving ourselves through that process.

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Find the show note at HackingYourADHD.com/hardthings

This Episode's Top Tips

1. It is important for us to define what we find being hard because when we choose to believe something should be easy we tend not to give it the attention that it deserves.
2. Our problems can't be solved until we acknowledge them as problems - but also can't solve those problems unless we put forward the effort of defining them and acknowledging the underlying issues.
3. Define what done looks like for a task and be sure to be mindful of how that can be functional in your life.

Hey team,

Recently when I was talking with my therapist, they mentioned that it seemed like I would frequently go into the fawn response - I was a little taken aback by this because while I felt like I'd heard of the fawn response before, it wasn't something I was familiar with, or even could even particularly put my finger on what it was.

Fortunately for me, I run a podcast where I can dive into topics and gleam a bit more understanding about things I'm interested in.

While most of us have probably heard of the fear responses of fight, flight and freeze, there is also a forth response known as fawning. In today's episode we're going to be looking at all the fear responses as well as looking at how we can start working on better controlling those responses.

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Find the show note at HackingYourADHD.com/140

This Episode's Top Tips

1. When faced with a threat, our body's automatic response can be fight, flight, freeze, or fawn. 
2. Fawning behavior is a trauma response that involves people-pleasing to avoid abuse. People-pleasing can become a problem when it is done compulsively and to the detriment of one's own self-interest. 
3. It is important to be mindful of our emotions and identify when we are in a fear response. While fear is a healthy emotion that can help protect us, we don't want it to control our actions. 4. Identifying and acknowledging our emotions can be helpful, and seeking therapy can also be beneficial. 

 Hey team, this week I had a great conversation with Shell Mendelson, a career counselor who specializes in working with adults with ADHD. We talk about how traditional career advice often doesn't work as well for ADHD, how we don't want to dictate success purely on financial outcomes, the importance of deadlines, and whether or not we should consider disclosing our ADHD at work.
 
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This Episode's Top Tips

1. Traditional career advice doesn't always work for people with ADHD. Many of us ADHD often have difficulty finding the right job because we can feel resistance to taking instruction and we often need accommodations to do our best work.
2. When considering disclosing your ADHD at work it is often better to consider a self-accommodation process first and then having a win-win conversation with your boss about how you do your best work.
3. When considering entrepreneurship and self-employment it is important to way the pros and cons of being your own boss. While we can focus more on what makes us happy we also have to find a balance with prioritizing our most important tasks.

Hey team, this week I'm talking with Kristen Carder, the host of the I Have ADHD podcast - in this episode, we dive into the nitty gritty of ADHD and how advice for neurotypicals often doesn't work for those of us with ADHD. We often hear about the need to be consistent, but with ADHD, not only is that hard, it can feel downright impossible. Instead, Kristen and I discuss how we can embrace our inconsistency and instead focus on being persistent.

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Executive function is a hot topic around ADHD - and more specifically how we often have a deficit in it.

One of the trickiest parts about executive function is that there isn't a universally accepted model of executive functions - I know that feels kind of surprising because it seems like something that is talked about as much as executive functions is that we'd have something that is generally agreed upon. So for this episode, we're going to be focusing on Russell Barkley's self-regulation model - although I'll certainly be pulling from other sources as well.

I really like Dr. Barkley's model of self-regulation, because in many ways we can actually look at ADHD as a disorder of self-regulation itself. And that's exactly what Dr. Barkley proposes, that executive function and self-regulation are the same thing and that with ADHD we have a deficit in our executive functions and therefore a deficit in our self-regulation.

As such, I'll be using executive function and self-regulation interchangeably throughout the episode to help emphasize that they are the same thing.

In this episode, I'm going to go into exactly what executive function and self-regulation are, how we use them and how we can get back on track when we find ourselves missing some of that self-regulation.

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This Episode's Top Tips

1. We can think of executive functions and self-regulation as the same thing.
2. Our primary executive functions are working memory, cognitive flexibility, and inhibitory control.
3. We have a limited resource pool for our executive functions and we use some of it every time we engage in self-regulation. Fortunately, we can help restore some of these resources by doing things like taking a break, having a snack, and getting some exercise.
4. One of the best ways to help with executive function is to modify our environment so that we're reducing the amount of self-regulation we need to do. This means doing things like putting away distractions and making time more visible.

Welcome to Hacking Your ADHD. I'm your host, William Curb, and I have ADHD. On this podcast, I dig into the tools, tactics, and best practices to help you work with your ADHD Brain. 

Today I'm joined by Sky Waterson for our research recap series. In this series, we take a look at a single research paper and dive into what the paper says, how it was conducted, and try and find any practical takeaways.

In this episode, we're going to be discussing a paper called Effects of Physical Exercise on Anxiety, depression and Emotion Regulation in Children with ADHD, a systematic Review and meta analysis.

Yep. Lot, lots in there, but we're gonna get into all of it, so don't worry.

Now before we get started, I do wanna mention that this is still a new series, so we're going to be figuring out what works and what doesn't, and I'd love to hear what you think of it all. So if you have any thoughts, head on over to hackingyouradhd.com/contact and let me know.

I appreciate all the feedback I've already gotten and we've definitely got to work on some things to make sure they're a little bit more organized and so we'll see how that goes. We've been already implementing some of that and I am sure you're gonna love it. New episodes of Research Recap come out every other Friday.

All right, let's get into it.

If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/242

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Hey team, this week I'm talking with Dawn Barclay about her book, Traveling Different: Vacation Strategies for Parents of the Anxious, the Inflexible, and the Neurodiverse. Regardless of whether or not you have kids, traveling can be difficult when you have an invisible disability, such as ADHD. There are so many things that we have to keep track of, and even when we get there, there are still a host of things that our ADHD can make even more difficult.

Dawn has spent her career working in the travel industry as well as working as a travel writer. She wrote this book as a guide to what she wished she had 20 years ago. In our conversation today we talk about some of the many difficulties that come from traveling with neurodiverse children (and ourselves) and then what we can work on doing to help alleviate some of those stressors.

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One of the ideas that I was presented with during the pandemic was that of surge capacity - this is the idea that we all have reserves of emotional energy that we can call on when we're in a crisis situation. And this was an important idea for people to grasp as the pandemic wore on because people were finding themselves depleted. Despite having been able to handle everything they eventually came to a wall where they didn't have any more to give.

This is an important concept, but not specifically what I want to talk about today because what I want to talk about is what I gleaned from this idea. That we because we have surge capacity, we also have a normal capacity. This seems like a fairly obvious point, but also one I think that a lot of us with ADHD often overlook. Despite everything I know about planning it is still far too easy for me to try and squeeze too much into one day. And this isn't just in terms of how much time I have or how much energy I have, but just how much I can reasonably take on.

In today's episode, we're going to be exploring this idea of capacity and how it can impact our ability to get anything done. We be looking at what we can do on these days and how we can actually use them to help ourselves to recover.

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This Episode's Top Tips

1. We can hit low capacity when we've been pushing too hard for too long. Our capacity differs from our energy levels in that we can think of it as the total amount of energy we have for a day. Having a low capacity means that we're not recovering and that when we do recover we're only coming back to a low base rate of energy.
2. When we're at low capacity we need to slow down and focus on the things we can do - this means prioritizing and thinking about ways we can apply "both-and" thinking where we accept reality and how we can function within it.
3. A great way to help build back up our capacity is creating some accountability around our self-care tasks so that we actually follow through with those intentions.

Hey team, this week I'm talking with Natalie Lue about her book, The Joy of Saying No. Natalie is the author of the popular relationship and self-esteem blog Baggage Reclaim, as well as the host of The Baggage Reclaim Sessions podcast.

With ADHD, we can often end up as people-pleasers, always putting other people's needs above our own. And while being helpful is a great trait, we also need to make sure that we're taking time for ourselves as well.

In our conversation today, Natalie and I discuss how to get out of people pleasing and work on setting up boundaries to help keep us on track with what we really want to be doing.

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Find the full show note at HackingYourADHD.com/136

This Episode's Top Tips

1. People pleasing is about suppressing one's needs, desires, expectations, feelings, and opinions to prioritize others' needs and avoid negative consequences.
2. By people pleasing, we create unspoken contracts, and this can lead to frustration when the other party does not fulfill their end. We are often dropping hints instead of being direct about our needs because of our fear of rejection or negative consequences.
3. While it can be hard to say no, it is vital that we are using our no to help us set boundaries that will help us curtail our people-pleasing and allow to prioritize our own well-being.