Explore every episode of the podcast Overcoming Distractions-Thriving with ADHD, ADD

In this episode of Overcoming Distractions, Dave talks with Dr. Roseann Capanna-Hodge and discusses the critical role of nervous system regulation in managing ADHD, stress, and parenting. She shares practical techniques for calming the nervous system, the impact of dysregulation on performance and relationships, and how to implement micro-moments of regulation for a healthier, more focused life.

If you are a busy professional with ADHD and also a parent, you'll learn practical advice for managing stress of being in business and a parent at the same 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

 Dave and Dr. Rosanne discuss: 

• Nervous system and stress response
• Impact of dysregulation on performance and relationships
• Techniques for micro-moments of regulation
• The science behind stress and regulation
• Parenting with regulation in mind
• The role of self-love and repair in emotional health
• How stress affects children and family dynamics
• Strategies for daily regulation practices

Find out more about Dr. Roseann Capanna-Hodge:

The Dysregulation Insider - www.drroseann.com/newsletter

The Dysregulated Kid - Order NOW - www.drroseann.com/dysregulatedkid

What if the very reliability that built your success is the same thing burning you out?

Dave addresses a common dilemma for high-achieving adults, leaders, and entrepreneurs with ADHD. Being the reliable person who always delivers, but at the cost of personal energy, priorities, and peace of mind.

While relying on urgency and effort can produce results, it is often unsustainable over the long term.

Key Discussion Points:

• The Hidden Costs of Reliability: Overextending yourself drains strategic focus, pushes personal priorities aside, hides internal mental overload behind external success, and ties personal identity to being indispensable.
• Why ADHDers Get Caught in the Cycle: Factors like relying on urgency for momentum, struggling to assess capacity, seeking immediate rewards from solving problems, and serving as the default organizational safety net drive this pattern.
• What busy professionals with ADHD can do to take their time and energy back!
• How to stop being the person who does everything. But still be a reliable leader.

**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

How can shifting your physical movement and regulating your nervous system unlock greater focus, emotional calm, and clarity for busy professionals with ADHD?

In this episode of Overcoming Distractions-Thriving with Adult ADHD,  Dave welcomes Beverly Atkins, founder of Posture, a mobile app featuring guided somatic audio lessons based on the Feldenkrais Method.

Together, they explore how ADHD affects the nervous system and how chronic stress often manifests physically through posture, tension, and pain. Beverly shares her personal journey from corporate burnout and back pain to discovering how guided movement can downregulate a hyperactive nervous system.

Beverly and Dave discuss how body-centered awareness can help tame urgency, quiet mental noise, and rewire the brain for long-term clarity.

Go to https://www.pauseture.com/

Enter custom code, DAVE30, to receive a 30-day free trial.

**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

What if the problem isn't that you need to manage your time better. Maybe you're consistently asking yourself to operate beyond your actual capacity?

For busy professionals, business owners and entrepreneurs with adult ADHD, it's easy to confuse capability with capacity. You may be capable of taking on another client, meeting another deadline or squeezing one more responsibility into your day.

But can you do it and not be exhausted?

Dave discusses:

• What professional capacity really means, including time, energy, attention, cognitive and emotional capacity.
• Why adults with ADHD can find themselves consistently operating over capacity.
• How urgency, hyperfocus, overcommitment and difficulty saying no contribute to the problem.
• Practical ways to create buffers, match work to energy, delegate and establish a capacity ceiling.

**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

How can a late-in-life ADHD diagnosis reshape our understanding of executive leadership and personal success?

In this episode of Overcoming Distractions, Dave interviews Carlos Gutierrez, author of Sheer Will: Learning to Lead When There Is No Path. Gutierrez, the 35th U.S. Secretary of Commerce and former CEO of the Kellogg Company, shares his journey of rising through corporate and government ranks before receiving an ADHD diagnosis at age 65.

The conversation highlights how unaddressed executive skill gaps can be balanced by leveraging personal strengths, intuition, and strategic delegation.

Executive Leadership With ADHD

• Leveraging Core Strengths: Gutierrez discusses utilizing macro-level pattern recognition, public speaking, and rapid decision-making while relying on dedicated team members to manage detail-heavy operations and administrative logistics.
• The Role of Self-Awareness: The value of identifying personal blind spots, such as procrastination and impulsivity, to avoid ill-fitting tasks and build complementary teams.
• Channeling Hyperfocus and Drive: How turning high-engagement tasks into sources of deep focus allowed Gutierrez to progress from selling cereal out of a van to leading major organizations.
• Cultivating Optimism and Reframing Failure: Strategies for leaders with ADHD to celebrate achievements, manage internal stress, and project confidence to their teams despite continuous challenges.

**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

What if everything doesn't actually need your attention right now…but your ADHD brain is making it feel that way?

If you are a business owner with ADHD, busy executive or leader, the challenge isn't knowing how to prioritize; it's that your brain experiences almost everything as urgent simultaneously. In this episode, Dave will explore why immediate demands hijack our focus, the hidden costs of living in perpetual fire-fighting mode, and practical tools to take back control of your workday.

**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

 ADHD and Urgency in the workplace.

• Why ADHD Amplifies Urgency: How time blindness, the pull of immediate stimulation, and emotional discomfort trick your brain into treating every task like a top-priority emergency.
• The High Cost of Urgency Mode: How constant reactivity leads to decision fatigue, endless context switching, burnout, and becoming your company's default "emergency response system."
• Creating Systems Outside Your Brain: Using structured categories to eliminate the fatigue of making repeated prioritization decisions.
• Protecting Uninterrupted Focus: Why block-scheduling, boundary-setting, and pre-defining what truly constitutes a "real emergency" are essential for strategic work.

What if the recurring problems in your career or business aren't a sign that you need to work harder, but a sign that you need a better system?

For busy professionals, business owners, and entrepreneurs with ADHD, constantly remembering, rescuing, reorganizing, and starting over can create an "ADHD tax" in time, energy, money, and mental bandwidth.

**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

In this episode, Dave explores questions to help you:

• Identify where you're paying the ADHD tax in your business.
• Turn recurring problems into simple systems
• Reduce mental load by externalizing information
• Automate, delegate, or eliminate unnecessary work
• Stop relying so heavily on memory
• Find opportunities for a 1% improvement

The goal isn't a perfect system. It's creating a little more ease, control, and space for what matters.

How does ADHD manifest uniquely in women across their lifespan, and why are so many high-achieving professionals being missed or misdiagnosed?

In this episode of Overcoming Distractions, Dave talks with Dr. Jolene Brighten, naturopathic endocrinologist, nutrition scientist, and author of "ADHD and Women" to unpack the often-overlooked nuances of neurodivergence in female professionals.

Dr. Brighten shares her insights as a late-diagnosed "AuDHDer," explaining how hormonal shifts, cultural expectations, and internalized hyperactivity create distinct challenges for women in business, health, and daily life.

**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

Dr. Jolene and Dave Discuss:

• The Entrepreneurial Advantage: Why ADHD brains excel at creativity and problem-solving, yet often struggle within rigid corporate structures.
• The Diagnosis Gap: How up to 75% of women reach adulthood undiagnosed, often receiving their diagnosis during perimenopause when changing hormones amplify symptoms.
• Hormones & Executive Function: The impact of fluctuating estrogen and progesterone across the menstrual cycle, including the connection to premenstrual dysphoric disorder (PMDD).
• Masking & Internalized Hyperactivity: Why female ADHD presents as internal restlessness, overthinking, and burnout rather than overt physical hyperactivity.

Find Dr. Brighten on her website: https://drbrighten.com/

Why do high-performing professionals with ADHD so often feel paralyzed by simple or critical tasks, and how can you break through those hidden barriers?

In this episode of Overcoming Distractions, Dave welcomes back ADHD coach and author Brendan Mahan to discuss his book Overcoming the Wall of Awful: Why It's Hard to Get Things Done with ADHD, Autism, and Anxiety (and How to Do Them Anyway)

Even top executives, business owners, and driven entrepreneurs struggle with the invisible emotional friction that halts execution. Brendan breaks down how past failures, uncertainty, and fear of rejection stack up like bricks between us and our goals, and provides a practical blueprint for navigating through, over, or around those mental walls.

Meet Brendan Mahan here and find your copy of the book!

www.TheWallofAwful.com

**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

What if the biggest productivity problem for adults with ADHD isn't a lack of focus, but not having enough uninterrupted time to focus?

For business owners, entrepreneurs, and busy professionals with adult ADHD, constant interruptions, meetings, emails, messages, and competing priorities can make it nearly impossible to reach the level of focus needed for high-quality work.

In this episode, Dave explains why large blocks of protected time can be one of the most powerful productivity tools available to the ADHD brain. And he offers ways to create them despite the demands of a busy professional life.

The goal isn't to work harder. It's to create the conditions that allow your ADHD brain to do its best work.

**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

In this episode of Overcoming Distractions, Dave interviews Alex Partridge, founder of UNILAD and LAD Bible and host of the ADHD Chatter podcast, to explore how Rejection Sensitivity Dysphoria (RSD) impacts adults and entrepreneurs with ADHD.

The central takeaway from their discussion is that in the absence of context and clarity, the ADHD mind catastrophizes ambiguity, filling in the blanks with the worst-case scenario and severe emotional distress.

They unpack the origins of RSD, the role of early childhood criticism, and how these factors drive people-pleasing, imposter syndrome, and professional burnout.

Key Discussion Points:

• Defining RSD in Adults: How Rejection Sensitivity Dysphoria extends beyond childhood into busy professionals, driving catastrophic thinking in ambiguous situations.
• The Impact of Ambiguity: How unsaid details or minor shifts in behavior trigger a knee-jerk reaction in the ADHD nervous system to expect rejection or disaster.
• Alex's Personal Journey: The story behind founding UNILAD, the legal battle over ownership, and how RSD and poor self-esteem led to signing a detrimental partnership agreement.
• The 20,000 Extra Rejections: How children with ADHD receive significantly more micro-rejections growing up, shaping adult struggles with burnout and people-pleasing.
• Overcoming Imposter Syndrome: The concept of "out of sight, out of mind" regarding personal achievements, and the strategy of storing tangible evidence of success to build confidence.

The most successful entrepreneurs with ADHD don't rely on willpower, they build systems that support the way their brains naturally work.

Running a small business with ADHD comes with unique strengths and equally unique challenges. Creativity, innovation, and big-picture thinking can fuel incredible success, but staying organized, prioritizing the right work, and following through consistently often require intentional systems.

In this episode, Dave shares the 10 must-haves that have helped countless entrepreneurs and business owners with ADHD reduce overwhelm, improve focus, and spend more time growing their businesses instead of constantly putting out fires.

Whether you're just starting out or have been in business for years, these practical strategies can help you work with your ADHD instead of 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

In this episode Dave talks about:

• Why every business owner needs one trusted system to capture ideas and tasks.
• How a weekly "CEO Meeting" with yourself creates clarity and direction.
• The importance of identifying your daily revenue-generating priorities.
• Simple ways to protect your time with healthier boundaries.
• Why financial visibility reduces stress and improves decision-making.
• How automation can eliminate repetitive mental load.
• The value of accountability through coaching, mentors, or peer groups.
• When and why delegation accelerates business growth.
• Why scheduling recovery time is essential for long-term success.
• How replacing self-criticism with self-compassion leads to better systems and better outcomes.

High performance often masks undiagnosed adult ADHD, leading to burnout in systems designed exclusively for neurotypical minds.

Dave talks with entrepreneur, author, and speaker Meghan French Dunbar about her journey with late-diagnosed ADHD. Despite founding successful ventures like Conscious Company magazine, Meghan spent years masking her struggles, overcompensating as an overachiever, and eventually burning out.

**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

They discuss the critical turning points that led to her diagnosis, the vital shifts she made to reclaim her life, and how she now manages her ADHD sustainably.

Key Discussion Points:

• The Trap of the "Over-Performer": Meghan debunks the stereotype of the hyperactive "problem child" by sharing how her intense hyperfocus on school and sports allowed her ADHD to go unnoticed and unmasked for decades.
• The Neurotypical System & Burnout: The business world is built for neurotypical individuals; without the proper support, neurodivergent founders easily fall into chronic stress and identity-consuming work habits.
• The "Ideal Life Statement": Inspired by entrepreneur Sharon Rowe, Meghan highlights the power of prioritizing the quality of being over the quantity of doing by setting non-negotiable boundaries around working hours, family, and rest.
• Actionable ADHD Management: Key strategies for reclaiming mental health include establishing physical barriers, like removing work email from mobile devices, committing to daily physical movement, and building customized backend AI dashboards to organize and calm a busy mind.

Your week doesn't have to happen to you. You can intentionally design it around what matters most.

For many busy professionals, entrepreneurs, executives, and business owners with ADHD, the end of the week can leave you wondering where your time actually went. You were constantly busy, yet your most important priorities may have taken a back seat to interruptions, urgent requests, and other people's agendas.

In this episode, Dave explores how asking yourself a few intentional questions each week can help you strengthen your boundaries, protect your time, and regain a greater sense of control.

Let's create a more focused, purposeful, and rewarding week ahead.

**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

Key discussion points:

• Why ADHD professionals often feel busy but not intentional
• The difference between living reactively versus proactively
• Asking yourself, "Did my week happen to me or because of me?"
• Recognizing where you protected—or abandoned—your priorities
• Identifying the commitments that should have been a "no"
• Strengthening boundaries that protect your time and energy
• Breaking the habit of automatically saying "yes"
• Discovering where your time quietly slips away
• Creating more agency and ownership over your schedule
• Visualizing what an exceptionally successful week would actually look like
• Simple weekly reflection questions that help you build intentional habits over time

True physical recovery begins only when we stop ignoring the brain's response to chronic pressure and prioritize our own joy.

This is a must listen podcast episode for anyone with adult ADHD experiencing physical symptoms and stress!

Dave sits down with Dr. David Clarke, author of They Can't Find Anything Wrong and president of the Association for the Treatment of Neuroplastic Symptoms.

Together, they explore the profound connection between high-achieving professionals, ADHD-ish tendencies, and "stress illness." Real, debilitating physical symptoms generated entirely by altered nerve pathways in the brain rather than structural disease.

Dr. Clarke sheds light on the medical blind spot surrounding neuroplastic conditions and reveals how a childhood spent in high-stress "minefields" frequently shapes the overachieving, people-pleasing adult personalities susceptible to burnout.

Ultimately, this insightful conversation highlights how listening to your body's distress signals and intentionally relearning how to pause and play can heal decades of unexplained pain.

Key Discussion Points

• Defining Stress Illness: Dr. Clarke clarifies that ailments like migraines, chronic back pain, and GI issues are 100% real, physical conditions triggered by neuroplastic brain pathways rather than localized injury or organ disease.
• The Childhood Connection: Many high-achieving adults and individuals with ADHD traits grew up in unpredictable environments where they developed hyper-vigilance and people-pleasing tendencies as survival mechanisms.
• The Medical Blind Spot: Standard Western medical training primarily addresses structural issues, leaving both primary care and mental health professionals under-equipped to diagnose brain-generated physical symptoms.
• The Necessity of "Finger Paint" Play: High-performers often lose the essential human skill of purposeless play, trapping them on a treadmill of constant achievement until the body protests.
• Shifting the Mindset: Healing requires self-respect, acknowledging early life stressors, and taking actionable steps toward recovery through specialized self-assessments and neuroplastic recovery therapies.

In this episode of Overcoming Distractions, Dave sits down with Mark Steiner, founder of the powerhouse event marketplace GigSalad.

After receiving a life-changing ADHD diagnosis at age 57, Mark looked back on his journey from a New Jersey theater actor to a highly successful CEO.

They dive deep into the unique mechanics of the ADHD brain in business, exploring how unconventional paths can breed massive professional success.

 Entrepreneurship and ADHD:

• The Reality of Late Diagnosis: Mark shares his personal journey of discovering his ADHD later in life after his daughter was diagnosed, highlighting how common it is for adults to finally make sense of their lives decades into their careers.
• EQ Over IQ: Mark emphasizes that high emotional intelligence (EQ) and "street smarts" are critical for building a flourishing company culture, far outweighing traditional MBA or textbook knowledge.
• Non-Negotiable Systems for Success: To sustain a thriving, bootstrap company for over 20 years, Mark relies on hiring people who complement his weaknesses, delegating autonomy completely, and protecting his calendar for essential solitary decompression time.

·         Build a Culture of Autonomy: Avoid micromanaging your team. Plant the overarching vision, give your employees a "long leash" with plenty of freedom, and act as their ultimate cheerleader while they execute.

·         Acknowledge and Map Your Social Window: Recognize that even if you are an extrovert who thrives at conferences or in boardrooms, you likely have a "four-to-six-week window" before you need dedicated, solitary decompression time to reset.

·         Practice Extreme Self-Mercy: Forgive yourself for the tangents, the oversharing, and the inevitable administrative blemishes. Mark attributes true professional freedom to showing up as your authentic self without "shape-shifting" or masking.

• You can find GigSalad here: https://www.gigsalad.com/

Success can make it easy to overlook what's really happening beneath the surface. In this episode, Dave steps away from productivity hacks, planners, and optimization strategies to focus on something even more important.

ADHD awareness.

If you're a busy professional, entrepreneur, executive, or high performer with ADHD, these weekly questions will help you uncover patterns, recognize strengths, and better understand what your brain may be trying to communicate.

In this episode Dave talks about:

• Why ADHD can be both a professional advantage and a source of friction at the same time.
• How to identify moments when you felt most energized, engaged, and aligned with your strengths.
• What it means when you're constantly "fighting your brain" and how to recognize when a system simply isn't working.
• The hidden effort and invisible work many successful adults with ADHD carry every day.
• Why unexpected wins, struggles, and surprises contain valuable clues about how you work best.
• How to recognize ADHD-related strengths that deserve more attention and appreciation.
• The importance of spotting recurring patterns instead of focusing on isolated setbacks.
• A simple reflection question that may completely change how you view your ADHD.

**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

Dave connects with Jenna Free, author of A Simple Guide to ADHD Regulation, to dismantle the misconception that thriving with neurodivergence requires endless lifestyle hacks.

Instead, they dive deep into the power of nervous system regulation and why busy professionals, entrepreneurs, and CEOs frequently find themselves trapped in a frantic cycle of high performance followed by complete shutdown.

Jenna highlights how prolonged states of fight-or-flight mimic and intensify ADHD symptoms. She offers a sustainable path to step out of survival mode and provides actionable advice on thriving with adult ADHD.

How adults with ADHD can embrace emotional regulation:

• The Vicious Cycle: Operating in a frantic, rushing state can feel highly productive but inevitably leads to stress, overwhelming burnout and in some cases physical shutdown.
• The Mechanics of Dysregulation: When stress tricks the nervous system into perceiving routine business challenges as life-threatening, blood physically leaves the brain for the limbs, crippling executive dysfunction and creative focus.
• The "In-the-Moment" Regulation Strategy: True regulation isn't about avoiding stress or taking constant breaks. It involves interrupting dysregulation in real-time by slowing your physical pace and breathing without abandoning the task at hand.
• Unpacking Core Beliefs: Common narrative traps, such as feeling constantly "behind" or believing rest must be earned, keep the nervous system stuck in a permanent, defensive tug-of-war.

You can find Jenna's book about ADHD and regulation here.

https://www.amazon.com/Simple-Guide-ADHD-Regulation-Enjoying/dp/1400254698

**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 most impactful way to navigate life with ADHD is to shift your identity from a "disability deficit" mindset to a neuroaffirming, strength-based perspective.

In this episode of Overcoming Distractions, Dave chats with Liz Ahmann and Micah Saviet, authors of the new book Flourishing with Adult ADHD (released April 2026).

The discussion dives deep into practical, evidence-based strategies for high-performing professionals and entrepreneurs who are tired of temporary "hacks" and ready for long-term growth.

They explore how understanding your unique brain wiring is the first step toward moving past the shame of a late diagnosis and toward true well-being.

Key Discussion Points

• Hacks vs. Habits: Why temporary ADHD "hacks" often fail and how a deeper understanding of your specific "flavor" of ADHD leads to sustainable lifestyle changes.
• The Power of the Pause: Introducing the STOP practice (Stop, Take a breath, Observe, Proceed mindfully) to move from a reactive limbic state to a thoughtful executive state.
• Neuroplasticity in Action: How mindfulness and nature walks physically clear neural pathways and lower cortisol levels.
• Identity Re-calibration: Moving away from the "square peg in a round hole" mentality by embracing neurodivergence rather than trying to fix perceived weaknesses.
• Combating Shame: A look at the research-backed need for self-compassion and how it serves as a foundation for emotional regulation and resilience.
• Practical Growth Tools: Simple shifts like gratitude journaling, "micro-wins," and using the VIA (Values in Action) assessment to identify natural strengths.

Find Flourishing with Adult ADHD: The Evidence-based Guide to Client Well-being for Therapists and Coaches here: https://amzn.to/4uX9Bd0

And learn more about the work Liz Ahmann and Micah Saviet are doing here: https://www.adulttraumaandadhdsolutions.com/

https://www.pathways-ahead.com/

**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

Dave is joined by Dana Hargus, founder of Restore Ada and an expert in trauma-informed wellness. Together, they explore how the body "keeps the score" of stress and trauma, the physiological signs of a dysregulated nervous system, and practical modalities like biofeedback and neurofeedback to help busy individuals with ADHD regain their sense of self.

Key Discussion Points

• The Reality of Burnout: Burnout is often more than just being "tired" It is a complex state of chronic stress that can be rooted in unresolved trauma.
• The ADHD Connection: High-performers with ADHD often operate in a state of constant mental racing, which can mask the subtle physical signs of systemic overload.
• The Body Keeps the Score: Even if a person does not have a verbal memory of a traumatic event, the body can retain the physiological impact, often manifesting as chronic pain, migraines, or digestive issues.
• Nervous System Dysregulation: Dana explains "fight, flight, or freeze" modes and how a dysregulated system perceives minor stressors as major threats.
• Practical Self-Regulation: * Morning Routine: Using the first five minutes of the day for gratitude and positive framing.
• The "Sleep is King" Rule: Establishing strict routines, avoiding screens, and aiming for rest by 11:00 PM.
• Grounding: The physical benefits of letting sunlight hit your face and placing bare feet on the earth to lower inflammation.
• Introduction to Biofeedback for ADHD: An overview of how neurofeedback uses electrodes to monitor brain waves and "exercise" the brain to improve focus, sleep, and stress management.

**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

Externalizing accountability is the "beating heart" of productivity for the ADHD brain.

Dave sits down with Russ Jones, founder of  "ADHD Big Brother" to dismantle the stigma surrounding accountability. They explore why "internalized" accountability often fails those with ADHD and how shifting to external structures can turn "not now" into "done."

Russ explains the mechanics of "felt accountability" and introduces the game-changing concept of body doubling for busy professionals with ADHD.

Dave and Russ talk about:

• Felt Accountability: Moving from internal promises which ADHD brains can struggle with, to external visibility that creates healthy pressure.
• The Power of Body Doubling: How working in the presence of others, even virtually, adds a "teaspoon of extra focus" to boring or daunting tasks.
• Nagging vs. Support: Understanding that true accountability is an opt-in partnership, whereas nagging is unsolicited and often ineffective.
• The "Car Pulls Left" Analogy: Why consistent check-ins are necessary to keep the ADHD brain from drifting off course.
• Externalizing the Day: Using "true" calendars and physical notifications to prevent tasks from becoming "part of the furniture."
• The Task Audit: Identifying "leaks" in your process, from capturing ideas to handling the "inner tantrum" when it's time to start.

Learn more about Russ Jones and ADHD Big Brother here: https://www.adhdbigbrother.com/leaks 

**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

Have you ever tried breath work to manage your adult ADHD?

In this episode of Overcoming Distractions, Dave sits down with Kurtis Lee Thomas, a corporate mindfulness trainer and founder of Breathwork Detox.

They explore the critical importance of "hitting the pause button" in a world that demands constant digital engagement.

Kurtis shares his personal journey from suffering a mysterious, debilitating stomach condition to discovering a powerful somatic breathing technique that provided a miracle cure when Western medicine could not.

The conversation dives deep into why high-achieving entrepreneurs and professionals, especially those with ADHD, often struggle with chronic stress and how breathwork can provide immediate relief.

Managing adult ADHD through breath work.

• The Power of the Pause: Why professionals and those with ADHD must incorporate intentional breaks to maintain mental clarity and performance.
• Breathwork vs. Meditation: Understanding the "umbrella term" of breathwork and why active breathing can be more accessible for chaotic minds than traditional silent meditation.
• Stress and the Body: How the body acts as a "living library" for trauma and stress, often manifesting in physical ailments like digestive issues or burnout.
• The Digital Defocus: How smartphone habits act as a form of "de-meditation," training our brains to constantly switch channels and lose focus.
• The Breathwork Detox Method: A look into this somatic, mouth-breathing technique designed to clear the sympathetic nervous system and release built-up emotional baggage.
• Interrupting Rumination: Strategies for breaking the "hamster wheel" of repetitive negative thoughts common in busy leaders.

**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

We're doing something new here at Overcoming Distractions. It's called the ADHD minute and it's a quick shorter episode for you the person with the demanding career that just happens to have ADHD.

Ever feel busy but not productive? For busy professionals and executives with ADHD, it's not a time problem, it's a pause and reset problem. This episode introduces a simple 10-minute reset ritual to help you regain focus fast.

When your brain is overloaded, it seeks relief, not priorities and that leads to more distractions and task-switching.

Instead of pushing harder let's learn to reset.

The ritual includes five steps:
• Stop and interrupt the noise
• Breathe to calm your system
• Brain dump everything on your mind
• Decide on ONE high-impact task
• Start small with a 10-minute version

Use this anytime you feel stuck or scattered.

**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

Dave sits down with John Mollura, a former test operations expert for NASA and the U.S. Military. John shares his journey of being diagnosed with ADHD as an adult and how he transitioned from viewing his "brain wiring" as a deficit to a high-performance superpower.

From mission-critical field testing in the Mojave Desert to creative problem-solving on spacecraft hardware, John explains how the ADHD brain is uniquely equipped for pattern recognition and decisive action in high-pressure environments.

Our Adult ADHD Discussion:

• ADHD and Pattern Recognition: Not everyone agrees that ADHD is a superpower, but many often excel in high-pressure scenarios where others might freeze, thanks to rapid pattern recognition.
• The Adult Diagnosis: John discusses how a song by Penn Holderness led him to realize his "focus-based" ADHD was never a lack of effort, but a difference in wiring.
• Mission-Critical Problem Solving: A look at "MacGyver-style" solutions John used at NASA, including using ratchet straps and 4x4s to save a spacecraft's launch schedule.
• Building Confidence Through Micro-Habits: How keeping small promises to yourself, like flossing or emptying the dishwasher, can train the brain for larger professional successes.
• Managing Cognitive Load: The importance of "clearing the decks" of small tasks to pave the way for "flow state" and deep work.
• Explanation vs. Excuse: Shifting the mindset from apologizing for ADHD traits to using them as an explanation to implement better guardrails.

If you are trying to manage a packed calendar, constant demands, pulled in 1000 directions, and still feeling behind, it's time to have a talk about your energy and productivity.

Managing your time isn't the real challenge, understanding your energy is. For busy professionals with ADHD, especially those balancing demanding careers and family responsibilities, productivity often comes in unpredictable waves.

In this short episode, Dave explores how to stop forcing focus and instead align your work with your natural energy cycles.

In this episode, we discuss:

• Why you need to identify your natural energy highs and lows throughout the day
• Aligning high-focus tasks with peak energy windows for better results
• Using low-energy periods for admin and routine work instead of forcing productivity
• The importance of movement, breaks, and "reset moments" to recharge your brain
• How high achievers with ADHD fall into the overworking trap, and how to recognize it
• The difference between true rest and low-quality recharge (like scrolling)

**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

Busy professionals with ADHD often don't struggle with effort. They struggle with starting the day and shutting it down.

Without clear transitions, mornings feel chaotic and evenings feel unfinished.

Dave explores how simple, repeatable routines can act as anchors to create stability, reduce decision fatigue, and help you move through your day with more clarity and control.

Without adding pressure or complexity!

These are must haves for ADHD individuals in demanding careers and businesses.

Key Takeaways:

• Build a simple morning routine focused on momentum, not perfection
• Start your day by identifying your top 3 priorities
• Create a consistent workday start-up ritual to eliminate decision paralysis
• Avoid jumping straight into reactive tasks like email first thing
• Use an evening shut-down routine to signal the end of your workday
• Capture unfinished tasks and set priorities for tomorrow
• Establish a weekly planning routine to reduce overwhelm and stay proactive
• Keep routines short, realistic, and repeatable
• Stack new routines onto habits you already do daily
• Focus on consistency over complexity. Simple routines done regularly create lasting results

**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

In this episode of Overcoming Distractions, Dave talks with Scott Proposki, a high-level photographer who has shot for the White House and National Geographic. Scott shares his journey of scaling a seven-figure studio, losing it during the 2020 pandemic, and the psychological toll of that transition.

The conversation focuses on how entrepreneurs with ADHD can pivot from seeing their condition as a liability to leveraging it as a professional asset.

Even when it seems impossible.

Key Discussion Topics

• The Power of Hyper-Focus: Scott discusses how his camera acted as a "superpower," allowing him to achieve elite professional success through intense focus.
• The Dangers of "The Stop": Why high-energy entrepreneurs with ADHD often thrive in chaos but can struggle with depression when professional momentum suddenly halts.
• The Myth of Academic Success: Both David and Scott reflect on their poor academic histories (the "C- student" experience) and how it didn't prevent them from both becoming best-selling authors.
• The Importance of Body Doubling: Scott identifies how his previous success relied on having assistants or office managers to act as "accountability partners" and why isolation during the pandemic was so damaging.
• Building Repeatable Systems: A look at the Mark Cuban philosophy: why entrepreneurs must create repeatable systems to turn a "chaotic job" into a real business.
• Recovering from Zero: Insights into the mindset shifts required to rebuild a business and professional identity after a total loss.

Find Scott Proposki here: www.scottproposki.com

**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

Why does the day disappear, even when you start with a clear plan?

For busy professionals with ADHD, time blindness isn't a character flaw. Research points to neurobiological differences in executive function and time perception, dopamine dysregulation affecting motivation and internal timing.

The result? Reactive weeks. Strategic thinking is squeezed out by "urgent." Constant context switching. Strained relationships.

In this episode, Dave reframes time blocking as visual decision-making and not rigid scheduling.

• Why high achievers with ADHD struggle with estimating time
• The leadership cost of operating without visual structure
• Using themed blocks (Deep Work, Meetings, Admin, Strategic Thinking, Recovery)
• Planning by energy, not just the clock
• Matching high-focus windows to complex work
• Building buffers and overflow blocks (plan for reality, not perfection)
• Transition rituals to reduce friction (5-minute resets, defining the next tiny step, clearing tabs)
• The "Land and Launch" method for smoother task switching

**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

In this episode, Dave breaks down how prioritization really works for busy professionals with adult ADHD. When everything feels urgent and your to-do list never ends, it's easy to confuse motion with progress.

This episode of Overcoming Distractions focuses on sorting tasks by importance, urgency, and, most critically, energy.

We explore an ADHD-friendly version of the framework Must / Should / Could system to reduce overwhelm and force clarity around what actually needs to get done today.

Key discussion points include:

• Why everything feels urgent when you have ADHD
• How to identify high-impact vs. low-impact tasks
• The danger of reactive work and inbox-driven days
• How to triage your current to-do list in minutes
• Why managing energy matters more than managing time

You'll walk away with practical steps to choose 1–3 meaningful priorities, align tasks with your peak focus windows, and stop letting busywork hijack your week.

If you're tired of spinning your wheels, this episode will help you focus on what truly moves the needle.

**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

People pleasing is often seen as being helpful, reliable, or easy to work with. But for busy professionals, executives, entrepreneurs, and business owners with ADHD, it can quietly become one of the biggest drivers of burnout, overcommitment, and frustration.

In this episode, Dave talks about how people pleasing shows up in leadership and the workplace, why it's so common in high-achieving adults with ADHD, and what it actually costs you over time.

More importantly, Dave will explore practical ways to recognize these patterns and how to begin shifting toward healthier boundaries that support sustainable success.

In this episode:

• Why people pleasing in ADHD is less about being "nice" and more about emotional regulation
• How people pleasing shows up in leadership, business ownership, and professional roles
• The link between rejection sensitivity, conflict avoidance, and overcommitment
• Subtle signs of hidden people pleasing in high performers
• The professional, financial, and personal costs of chronic people pleasing
• Why saying yes often feels easier than tolerating discomfort
• Simple mindset shifts to move from automatic yes to intentional choice
• Practical strategies to reduce people pleasing without damaging relationships

If you've ever felt overwhelmed, resentful, or stretched too thin while trying to be everything to everyone, this episode is for you.

**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

In this episode of Overcoming Distractions, Dave welcomes Dr. Gilly Kahn, a clinical psychologist, ADHD specialist, and author of the new book, Allow Me to Interrupt. While ADHD is often associated with external disruptions in boys, Dr. Kahn highlights how it frequently manifests internally as emotional dysregulation in women.

The conversation dives deep into why women are often diagnosed later in life and how biological factors, specifically hormonal shifts, play a critical role in how ADHD symptoms fluctuate.

Key Discussion Points

• The Gender Bias in Diagnosis: Dr. Kahn discusses how current ADHD diagnostic criteria are historically rooted in observations of male children, often leading to women provided with an accurate diagnosis.
• The Estrogen-Dopamine Connection: A fascinating look at how fluctuating estrogen levels during the menstrual cycle, pregnancy, and perimenopause directly impact dopamine availability, often exacerbating ADHD symptoms during the luteal phase.
• Late-Life Diagnosis: Why many professional women aren't diagnosed until their 40s or 50s, often triggered by the increased cognitive load of demanding careers, parenting, or perimenopause.
• Co-occurring Physical Challenges: The link between ADHD and chronic health issues like migraines, which further complicate emotional and physical regulation.
• Strategic Management: Practical advice on "capitalizing" on high-energy weeks and practicing self-compassion during more difficult hormonal shifts.

You can find Dr. Kahn at her website: https://www.drgillykahn.com/

**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

Managing the Noise: Why Your Brain Feels So Loud

If your brain feels like 37 open tabs that won't load, this short episode of Overcoming Distractions is for you. Designed for entrepreneurs and executives living with ADHD, we explore why your working memory is constantly overloaded and why "externalizing everything" is a biological necessity, not just a productivity tip.

Dave shares lived experience on how to move from chronic mental noise to clarity by simply getting information out of your head and into a trusted system.

Key Discussion Points:

• The ADHD Mental Strainer: Why trying to store ideas in your head leads to decision fatigue, stress, forgetting and more.
• Externalize Everything: Understanding Russell Barkley's core principle, and our brain is for having ideas, not holding them.
• The 5-Minute Brain Dump: How a judgment-free download of tasks, worries, and anniversaries (guys, this one's for you…)creates immediate psychological relief.
• The Power of One System: Avoiding the ADHD trap of using six different apps; find one capture tool that works, from a napkin to a notes app.
• Weekly Maintenance: Using a 20-minute weekly review to clean up the noise and reduce last-minute scrambling.
• Reframing Resistance: Why externalizing isn't "more work"….it's less work than carrying the mental load.

**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

In this episode of Overcoming Distractions, Dave welcomes mindset coach and former therapist Cindi Frechette to discuss a non-traditional approach to thriving with ADHD.

Moving beyond surface-level productivity hacks like to-do lists and timers…, Cindi introduces the Unknow Method, a framework designed for high achievers to manage mental chaos and mitigate burnout.

Cindi shares her "lived experience" with ADHD, offering a unique perspective on how internal narratives drive behavior. Together, they explore how busy professionals can stop "performing" and start living authentically by aligning their daily actions with their deepest values.

Key Discussion Topics:

• The Unknow Method: A three-step framework consisting of Unravel (identifying automated thoughts), Rebuild (strengthening self-identity), and Reclaim (mastering time and energy).
• The "Thought Dump" Exercise: A practical tool to separate objective facts from ruminating opinions.
• The Neuroscience of Overthinking: Understanding how the ADHD brain interprets survival signals and conserves energy.
• Value-Based Decision Making: Why re-evaluating your personal values every 3–6 months is essential for long-term alignment.
• Masking and Burnout: How "performing success" leads to internal exhaustion and how to reverse-engineer your feelings to change your actions.

Freebie to offer: "You can grab Cindi's free Thought Reset Tool at https://stan.store/Unknowwithcindi . It's designed to help you pause the chaos and rebuild clarity ADHD brain approved."

**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

In this episode, Dave takes a "street-smart" look at a cycle many high achievers with ADHD know all too well.

Survival mode and ADHD!

It's that grueling state where you're constantly reacting to fires, clawing your way to Friday, and feeling emotionally depleted at home. Dave will explore why survival mode is a nervous system response rather than a personal failure, and how to shift from chaotic reaction to intentional action.

Key Highlights:

• Defining the Struggle: Identifying signs like constant urgency, mental exhaustion, and the "reaction vs. planning" loop.
• The High-Achiever Trap: Why being reliable and saying "yes" often rewards survival mode early on but leads to unsustainable burnout.
• Stabilize, Don't Optimize: Forget perfect routines; focus on "predictability" and small "home base" stabilizers to lower stress.
• Reclaiming Agency: Moving from "I have no control" to "I can influence this" through strategic delays and better boundaries.
• Redefining Success: Shifting your goals to match your current season of life, prioritizing sustainable energy over constant output.

**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

When you're driven, capable, and juggling a demanding career or business with Adult ADHD, it's easy to stay in constant motion, but still feel off, overwhelmed, or stuck in ADHD survival mode.

And it may just be because you're not operating with your values and vision in mind.

In this episode, Dave explores how clarifying your personal values and creating a values-driven vision of success can help you feel more fulfilled, productive, and in control, without relying on rigid systems and flirting with burnout.

This episode is especially for ADHD brains that crave meaning, flexibility, and momentum, when it may be lacking.

• Why vision and values matter more for professionals and entrepreneurs with ADHD
• How chasing urgency and external expectations leads to busyness without fulfillment
• How to clarify personal and professional values in a way that actually feels usable
• Redefining what "fulfilled," "productive," and "in control" really mean for an ADHD brain
• Why productivity isn't about doing more, but doing what matters with less friction.
• Aligning short- and long-term goals with your values instead of constant pressure
• Simple reflections to help you evaluate whether your goals support the life you want, or just keep you busy.

**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

In this episode, Dave sits down with Theresa Lear Levine, an EFT (Emotional Freedom Technique) Master Practitioner and hypnotherapist, to explore the deep connection between the nervous system and ADHD. For high-achieving entrepreneurs and professionals, ADHD is often managed through "mechanics" Which are mission critical.

However, Theresa explains why the nervous system is in a state of high-functioning anxiety or chronic stress for many busy professionals with ADHD. And how we can mitigate that stress.

Key Discussion Points:

• Reframing ADHD: Moving away from the "disorder" mindset to view ADHD as a mismatch between one's brain and their environment or expectations.
• The Power of the Nervous System: Why emotional regulation is the foundation that allows executive functioning strategies to actually work.
• Understanding EFT (Tapping): How combining ancient meridian points with modern psychology can disrupt "fight or flight" responses in the amygdala.
• The "Body Keeps the Score": Discussing how chronic stress and trauma are stored physiologically and how releasing that tension improves focus and health.
• Overcoming the Resistance to Slowing Down: Why high achievers fear "pausing" and how to reintroduce pleasure and joy to prevent burnout.
• Breaking the Procrastination Loop: Using nervous system tools to lower the perceived "threat" of a daunting task so it becomes doable.

Find her at: https://theresalearlevine.com/ 

**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

Navigating life with Adult ADHD often feels like operating in constant "survival mode."

In this episode, Dave talks about why awareness is the non-negotiable starting point for meaningful change, acting as a powerful doorway to separating your ADHD wiring from perceived personal flaws.

Instead of focusing solely on deficits, we explore how to leverage your unique strengths—like high energy, creativity, and resilience, while creating personalized strategies to manage common challenges like time blindness and task initiation.

Most importantly, learn why self-compassion is a crucial performance enhancer and how setting realistic expectations through "micro-adjustments" is the key to rebuilding self-trust and finding lasting clarity.

• Awareness as the Doorway to Thriving: Learn why you "can't fix what you can't see" and how working with a coach, mentor, or trusted friend can help you build awareness to reduce shame and increase agency.
• Leveraging ADHD Strengths: Identify your unique assets, including high energy, creativity, and hyperfocus, and consider how to intentionally do more of what you're naturally good at.
• Pinpointing Pain Points: Strategically look for daily "friction points" where things consistently fall apart to create a roadmap for change, whether the stress comes from work, family, or unclear priorities.
• Reviewing Systems vs. Memory: Discuss the common trap of relying on memory, adrenaline, and urgency. Assess whether you have (or have abandoned) task capture systems, effective calendars, and a way to manage energy.
• The Power of Self-Compassion: Understand why harsh self-talk is a major roadblock and how introducing self-compassion can become a powerful performance enhancer, improving clarity and progress.
• Building Trust With Yourself: Learn how awareness leads to action, and action builds self-trust.

**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

Juggling a demanding career and the unique challenges of adult ADHD can be tough enough. But what happens when you add significant life commitments, like caregiving, into the mix?

In this episode of Overcoming Distractions, Dave welcomes Lisa Candera, a mom, attorney, ADHD-er, and autism mom coach.

They dive deep into the real-world strategies for managing a full, complex life while respecting and even leveraging your ADHD wiring. Lisa shares her personal journey of late-in-life ADHD diagnosis and the radical compassion it unlocked.

This episode is packed with essential insights on managing burnout, mastering self-regulation, and finding grace amidst the chaos.

For Busy Professionals with ADHD:

• Customized Support is Key: For adults with demanding careers, support (from a coach or mentor) should meet you where you are! There is no one-size-fits-all "playbook" for ADHD.
• Embrace Individual Needs: Recognize and respect your unique sensory environment. Some thrive in dead silence (like David), while others need background stimulation (like Lisa, who studied for the bar in coffee shops).
• Unexpected Coping Tools: Simple items can be life-savers. Lisa's AirPods/earphones help with focus, enjoyment (listening to true crime), and self-regulating her sound sensitivity and quick startle response.
• The Adult ADHD "Click": Many adults with ADHD are diagnosed later in life, often after a child's diagnosis. What seemed like stress, anxiety, or emotional dysregulation often turns out to be a manifestation of their neurotype.
• The Caregiving Challenge: When you have caregiving or high-level family responsibilities, you often experience a next level of exhaustion. Bringing home complexities into the workplace is a reality that contributes to burnout.
• Practice Radical Compassion: Apply the same love, grace, and understanding you afford a struggling child or friend to yourself. This helps reframe struggles that you previously saw as character flaws as part of your wiring.

Find Lisa Candera on her Website: theautismmomcoach.com

**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

Buy Dave a cup of coffee and support the show here! https://buymeacoffee.com/overcomingd 

In high-pressure careers, stress is constant, and for adults with ADHD, that pressure can quickly turn into frustration, overwhelm, and chronic complaining.

In this short episode, Dave digs into one of the most important personal upgrades you can make: shifting from reacting to your problems to actively solving them.

This isn't about ignoring stress or pretending things are easy…It's about learning how to reclaim control, build momentum, and become someone who figures things out instead of staying stuck in the same mental loop.

Remember, those of us with Adult ADHD are great problem solvers!

Key Discussion Points:

• Why the "complaint loop" feels productive, but quietly drains your energy and power
• The critical difference between venting for relief and problem-solving for change
• How ADHD magnifies overwhelm, and why shrinking problems restores momentum
• The one question that instantly shifts you from reaction mode into solution mode
• How language shapes your outcomes: replacing emotional drama with usable data
• Why problem solvers don't wait for perfect clarity, they take imperfect action fast
• The identity shift that changes everything: becoming "the person who figures it out"

If you feel stuck in the same frustrations at work or at home, this episode will give you a practical, actionable roadmap to move forward, one small decision at a 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

Buy Dave a cup of coffee and support the show here! https://buymeacoffee.com/overcomingd 

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

Dave welcomes Dr. Jennifer Dall, a grief-informed neurodivergence specialist and founder of ADHD Holistically, to discuss the increasingly common experience of being diagnosed with ADHD later in life, often in your 30s, 40s, or 50s.

Many adults, particularly those who were successful in their early careers or excelled in structured environments like school, find themselves suddenly struggling when life's demands and structures change.

Dr. Dall shares her own candid journey of a later-in-life diagnosis, from initial misdiagnosis to the ultimate "Aha!" moment, and provides actionable insights on how to navigate the complex emotional and practical aspects of this discovery.

This conversation is an essential listen whether you're newly diagnosed, suspect you have ADHD, or simply want a deeper understanding of the adult ADHD experience.

**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

Burnout when you have adult ADHD is complex. It's not as simple as social media makes it look. Sure, sometimes people walk away from a stressful job or career. But let's be honest….that's not always possible.

You've probably heard the phrase, "People don't leave jobs, they leave people."
Well, that's not always true. People do leave jobs.

But what happens when you can't leave?
What if you're running a business you own? Or working a job you depend on financially? Or caring for a loved one, a responsibility that's not optional or short-term?

These are situations you can't just walk away from. You have to find a way to make it work.

One of the biggest drivers of burnout is the feeling that your situation isn't going to change anytime soon.

So in today's episode, we're talking about realistic, practical strategies for navigating burnout when you're stuck in a situation that's not easily changed.

If you take away just one thing from today's episode, let it be this:

You have to become a problem solver.
Because when your circumstances can't change, your approach has to.

**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

This week, Dave welcomes back his good friend Jeff Copper of DIG Coaching for a vital discussion tailored for the busy professional navigating life with ADHD.

Many with ADHD excel at problem-solving for others, but often struggle to implement those same solutions for themselves. This episode dives into the concept of executive function impairment and introduces a new approach.

Jeff shares how this model provides a simple, actionable, and universal accommodation to help mitigate the challenges of ADHD and burnout. Tune in to understand why direct communication is the most basic, yet often overlooked, tool for achieving clarity with Adult ADHD.

Key Discussion Points

• ADHD and Problem Solving: Individuals with ADHD are often excellent problem solvers and "connect the dots" better than others, but struggle to apply these skills to their own lives.
• The Role of Executive Functions: ADHD is defined as an executive function impairment, meaning the "mind tools" used for problem-solving (planning, organizing, decision-making) are less efficient, requiring much greater effort in some cases.
• Strategies vs. Execution: Having a plan or strategy isn't enough; the difficulty lies in the execution which requires intensive use of executive functions.
• Cognitive Ergonomics from the Inside Out: Jeff Copper's model posits that direct communication (talking things through in real-time) is a universal accommodation for ADHD.
• Communication as an Accommodation: Language evolved to solve shared problems, making direct, collaborative conversation the most fundamental form of problem-solving. People with ADHD simply need this accommodation more.
• The Power of Clarity: The majority of procrastination is rooted in ambiguity, which direct communication is designed to resolve.

**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

In this episode, Dave tackles the quiet struggle of adults with ADHD in demanding roles…from entrepreneurs to executives. While students often have built-in support systems, busy professionals are left to navigate their unique challenges alone.

Join Dave as we explore the importance of finding a community of like-minded peers who truly get it. We discuss the need for a confidential space where you can share your wins, challenges, and frustrations without judgment.

Busy professionals, entrepreneurs, business owners people in leadership, senior VP's with ADHD all welcome!

If you've ever felt isolated in your journey with ADHD, this episode is for you.

Tune in to hear about a potential solution for finding the support system you need.

Overcoming Distractions is THE podcast for the busy professional, executive, entrepreneur with ADHD.

In this episode, Dave reminds all of you (and himself…) that we need to hit the reset button and focus on the positive aspects of our ADHD brains, especially in a business environment.

Many of us got to where we are in business and career because we were able to think a little differently from others. But life and business happens and challenges and frustrations got in the way of us growing any further.

Sometimes in life and in business focusing on the positives is very difficult but we have to try a little differently to remind ourselves that we have strengths and those can overpower the negatives in many cases.

Life and industry don't just operate at an even pace. Industries change, family dynamics change, some of us become caregivers and some of us get to a point where work has become incredibly stressful and toxic.

Let's talk about how to incorporate some positivity into our ADHD world!

**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 professional with ADHD and you have a demanding career, it is a critical mission to protect your time and energy. It is non-negotiable!

Boundaries, limitations, restrictions, limits, our professional safe zone…all protect us busy ADHDers from others and ourselves.

Whatever we call it, we must guard our time.

Boundaries are often the make-or-break factor for adults with ADHD in leadership roles. Without them, ADHD traits like distractibility, impulsivity, and overcommitment can quickly lead to burnout, poor decision-making, and loss of credibility.

If you are in a leadership position and have ADHD or think you have ADHD, join Dave as he discusses why boundaries and protecting your time and energy must be part of the way you operate.

**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

Clarity is essential for executives with adult ADHD because it acts as an anchor in the midst of constant internal and external distractions. Without clear priorities, objectives, and next steps, the ADHD brain can easily become overwhelmed by competing demands, unfinished tasks, and shifting responsibilities, leading to paralysis or reactive decision-making.

Join Dave for this short and to the point podcast episode as he discusses why clarity needs to be part of your daily and long term game plan as a busy professional with ADHD.

**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

Recently, Dave drove over 1600 miles to visit a long term client from his public relation days. He talks about how powerful long stretches of quiet time can be for busy professionals with ADHD.

There are clear and powerful benefits to shutting down and spending some time by ourselves to reflect on our thoughts and even slow our brains down. Those benefits include reducing our mental overload, boosting our clarity and focus and the ability to problem solve and create new visions for our lives.

Spend some time with Dave on this short episode and learn more about how powerful and impactful a large chunk of time can be for the ADHD brain.

**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