Overcoming Distractions-Thriving with ADHD, ADD – Details, episodes & analysis

What if productivity wasn't just about doing more, but about intentionally doing less of the wrong things?

In this short episode, Dave breaks down one of the most overlooked tools for high-performing professionals with ADHD: the Not-To-Do List. If your days feel packed, your energy feels scattered, and your focus feels constantly under attack, this episode will help you reclaim control by eliminating what no longer serves you.

You'll learn how subtracting the right things can create more clarity, momentum, and ease, without adding more pressure to your already full plate.

In this episode of Overcoming Distractions, you'll learn:

• How to identify your biggest energy drainers and distractions
• The five core categories of a powerful Not-To-Do List
• What tasks you should stop doing, automate, or delegate immediately
• How poor boundaries quietly sabotage focus and performance
• A simple weekly review practice to refine your list
• How pairing a Not-To-Do List with your To-Do List creates real momentum

This episode is a must-listen if you're tired of feeling busy but not always productive, and you're ready to protect your time, energy, and attention with intention.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Did you know your ADHD brain has its own rhythm? The key isn't to fight it, but to work with it. In this episode, Dave dives into one of the most overlooked parts of productivity: your energy rhythms. Because, you can't manage your time if you don't have the energy to show up for it.

Just because something lands on your to-do list doesn't mean it's going to get done. That's not laziness. It's your brain chemistry at work. Dave talks about how to identify your natural "focus zones" and how to protect them fiercely.

You'll learn why the myth of "9 to 5" productivity doesn't apply to ADHD brains, how energy and focus aren't always the same thing, and why understanding both can help you choose the right type of work for any moment.

Most importantly, he reminds us that focus will fluctuate, and that's okay. True consistency doesn't come from doing things perfectly every day. It comes from respecting how your unique brain actually operates.

Tune in to learn how to match your energy, your focus, and your systems, and finally work with your ADHD brain, not against it.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

You're a busy professional with ADHD, and you feel like you're constantly fighting an uphill battle. But what if the problem isn't you….it's that you're using your brain's "operating manual" incorrectly?

This episode is about moving past the idea that you need to be "fixed" and instead learning to honor how your ADHD brain actually works. By understanding its wiring, you can stop fighting yourself and start creating a system that allows you to thrive.

Dave is an entrepreneur with ADHD, not a doctor. His advice comes from decades of executive and entrepreneurial experience as an adult with ADHD.

Actionable Advice for Honoring Your ADHD Brain

• Acknowledge Your Wiring: Accept that your brain is wired for interest, novelty, and urgency, not routine. Don't compare yourself to neurotypical standards.
• Optimize for Energy, Not Just Time: Ditch the idea of "I'll just stay late" and start scheduling around your energy levels.
• Use External Structures: Your brain isn't lazy; it's overloaded. Use external cues like visual boards, phone reminders, and a "home base" for important items. Don't complicate it…just get things out of your head every day.
• Build Momentum Over Perfection: Motivation comes from starting, not from waiting to "get it right."
• Design for Dopamine: Your ADHD brain craves dopamine. Build rewards into your workflow, like a coffee break after a difficult task, and rotate your environments to boost stimulation and engagement.
• Practice Self-Compassion: High-achievers with ADHD often carry hidden shame. When you find yourself being self-critical, stop and say, "Not today." Acknowledge your wins, no matter how small, and ask yourself what worked this week so you can do more of it.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

If you have adult ADHD and you are a manager, working in a leadership role, in the C-Suite, or just working with others on projects, Dave talks about some of the core must-haves for managing the balance between leading and doing your own job.

Dave talks about how important it is to claim your own time, communicate effectively, get what you need from others as well as one of Dave's favorite words, clarity!

There's a lot more to managing teams and others in the workplace but Dave talks about the core elements that adults with ADHD need to have in place in the workplace.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

If you are a busy adult with ADHD and you find yourself being late over and over again, Dave has some quick and street-smart tips to implement into your busy life.

Some of them are probably obvious as he recognizes during this podcast but it bears reminding that sometimes the challenges we have as adults with ADHD can be minimized with simple strategies.

Yes, setting alarms and timers is one of the strategies that Dave discusses but before the cynicism kicks in, ask yourself if you've really tried setting alarms and have you respected that alarm and its urgency?

Dave talks about other ways to minimize being late as an adult with ADHD.

If you need some quick reminders of the basics of getting somewhere on time, this is a great refresher episode for those of you who are late.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

The thought of goal setting can be a turn off for many people including adults with ADHD. One of the reasons is that many adults with ADHD are not clear on what goals they would like to set, both personally and professionally.

Goal setting does not have to be scary or overwhelming. Those of us with ADHD can set meaningful and achievable goals if we prepare properly and keep them attainable.

Back on Overcoming Distractions is Sarah Reiff-Hekking, Ph.D. of True Focus Coaching, Inc. She takes us right back to the basics of goal setting and advises how to make this part of our life easier and more manageable. First, she defines what a goal is to get our discussion going.

From there, Sarah gives us advice so we can determine what type of goals we should be setting in our lives. She discusses how we can understand the deeper meaning or personal significance of the goals we set.

Some of the other discussion highlights include.

• ·         Setting short term goals.
• ·         Trusting yourself when setting goals.
• ·         What's most important right now?
• ·         Planning for reality.
• ·         Moving towards a goal, not away from it.
• ·         Understanding how goals complement each other.
• ·         Understanding your time frame when setting goals.
• ·         Analyzing what's working.
• ·         Setting mini deadlines.

Here are the links we discussed about working with Sarah Reiff-Hekking, Ph.D.

1.       Time Matters Boot Camp Virtual Workshop: www.CreateFocusNow.com

2.       Website with resources: www.truefocuscoaching.com

3.       Link to apply for a Strategy Session at no cost: https://www.truefocuscoaching.com/strategy-session-inquiry/

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Breaking news!!! Everyone procrastinates!!

Dave briefly tackles the topic of procrastination and how you can ask yourself for a number of questions to begin to understand why you're procrastinating. Understanding why you're procrastinating, if you have clarity and what you are procrastinating on, understanding what worked before to limit procrastination and some of the smallest steps you can take are some of the discussion points in this short podcast episode.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

If you are an adult with ADHD and feel like you are either heading towards burnout or are already there, Dave has some quick advice and six must haves for starting the process of reducing burnout.

Burnout is complex and even more complicated for busy adults with ADHD. And while burnout can take time to recover from, there are several ways to begin the process of reducing the feelings from burnout.

Dave talks about these short pieces of advice in the beginning of his book Overcoming Burnout. These actions are meant to begin getting rid of burnout in your life.

You can order Dave's book Overcoming Burnout here on Amazon. https://www.amazon.com/dp/B09WQ17T22

Many people with ADHD have a difficult relationship with time. And if you're a busy professional and have other commitments such as family, managing time in your life can be a challenge.

Some of the ways being timeline can affect us are being late for appointments or missing them altogether. Other ways include always feeling busy at work and never feeling caught up.

If you often lose track of time, where the day went, or even got to the end of a day and didn't get what you needed to get done, Dave has some simple tips to get started improving your relationship with time.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

If you have listened to Overcoming Distractions for any length of time then you know Dave loves to focus on the basics of thriving with adult ADHD, especially for busy professionals. Managing and thriving with adult ADHD does not have to be complex and that's why Dave discusses 5 mission critical habits busy professionals, business owners, executives and others need to have in place.

Have we talked about these before? Absolutely, but the basics of managing and thriving with adult ADHD need to be reinforced from time to time.

If you need a quick road map on some of the basics to be following for busy professionals with ADHD, this podcast episode is a must listen.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min