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397 afleveringen, van nieuw naar oud
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Childhood Trauma, ADHD, and the Path to Healing with Neha
13 november 2023 · 44 min
Hey team! Lees meer
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/
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Find the full show note at HackingYourADHD.com/157
This Episode's Top Tips
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 chi…
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Navigating the Art of Conscious Conversations with Chuck Wisner
6 november 2023 · 31 min
Hey Team, Lees meer
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.
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Find the full show note at HackingYourADHD.com/156
This Episode's Top Tips
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.
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.
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.
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Recognizing the Hidden Struggles of Inattentive ADHD w/Cynthia Hammer
16 oktober 2023 · 29 min
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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 DisorderSupport 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
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.
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.
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.
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Navigating and Embracing ADHD w/Antonia Bowring
2 oktober 2023 · 30 min
Hey team! Lees meer
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.
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Find the full show note at HackingYourADHD.com/151
This Episode's Top Tips
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.
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.
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.
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New Frontier in ADHD Treatment with Dr. Scott Kollins
25 september 2023 · 27 min
Hey team, Lees meer
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
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Find the full show note at HackingYourADHD.com/150
This Episode's Top Tips
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.
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.
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.
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Beyond the Labels: Queerness and ADHD Unpacked with Rachel Scanlon
18 september 2023 · 28 min
Hey team, Lees meer
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.
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Find the full show note at HackingYourADHD.com/149
This Episode's Top Tips
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.
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.
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.
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.
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From Chaos to Clarity: Decluttering and Self-Discovery w/Star Hansen
11 september 2023 · 36 min
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. Lees meer
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
Fresh starts can help us let go of our past performance and embrace our new self.
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.
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.
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.
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Balancing ADHD: Myths, Management, and Mindsets with Dr. Jessica Stern
4 september 2023 · 28 min
Hey team! Lees meer
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
Support me on Patreon
Feel free to ask me a question on my Contact Page
Find the full show note at HackingYourADHD.com/147
This Episode's Top Tips
Fresh starts can help us let go of our past performance and embrace our new self.
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.
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.
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.
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A Fresh Start (rebroadcast)
28 augustus 2023 · 17 min
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. Lees meer
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
Fresh starts can help us let go of our past performance and embrace our new self.
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.
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.
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.
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Meeting Yourself Where You're At (rebroadcast)
21 augustus 2023 · 18 min
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. Lees meer
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
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.
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.
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.
Celebrate your small wins because they are the steppi…
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Caffeine Deep Dive (rebroadcast)
14 augustus 2023 · 16 min
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. Lees meer
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
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.
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.
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.
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Too Much (rebroadcast)
7 augustus 2023 · 14 min
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. Lees meer
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
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.
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.
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.
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Seasonal Planning (rebroadcast)
31 juli 2023 · 16 min
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. Lees meer
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
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.
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?
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.
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Creativity and ADHD with Saman Kesh (rebroadcast)
24 juli 2023 · 54 min
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. Lees meer
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
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Unmasking Introversion and Harnessing Neurodiversity in Entrepreneurship with Jodi Lasky
10 juli 2023 · 25 min
Hey team, Lees meer
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
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.
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.
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 perso…
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Understanding the ADHD Subtypes (Rebroadcast)
3 juli 2023 · 16 min
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. Lees meer
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
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.
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.
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.
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The Before We Get Started
26 juni 2023 · 12 min
Hey team, Lees meer
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
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.
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.
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.
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Overcoming Self-Limiting Beliefs and Embracing Individuality with Leigh Collier
19 juni 2023 · 21 min
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. Lees meer
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
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.
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.
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.
If we can focus on identifying and leveraging our strengths, we can use those to help propel ourselves in …
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Exploring Neurodiversity and ADHD with Dez Rock
12 juni 2023 · 31 min
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. Lees meer
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
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.
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.
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.
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Bad Advice
5 juni 2023 · 13 min
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. Lees meer
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
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.
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.
ADHD is a real and impairing disorder, not an excuse or laziness. ADHD symptoms are chronic and significantly impact daily life.
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Embracing Your Nervous System and Empowering with Your Inner Healer with María-Victoria Albina
29 mei 2023 · 33 min
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. Lees meer
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
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.
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.
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.
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 auth…
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How to do Hard Things - Part 3 (Rebroadcast)
22 mei 2023 · 18 min
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. Lees meer
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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This Episode's Top Tips
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.
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.
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.
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How to do Hard Things - Part 2 (Rebroadcast)
15 mei 2023 · 16 min
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. Lees meer
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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This Episode's Top Tips
We often discount our ability to do hard things from a mistaken belief that we've never been able to accomplish anything hard.
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.
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.
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How to do Hard Things - Part 1 (Rebroadcast)
8 mei 2023 · 17 min
One of my favorite sayings from Brendan Mahan of the ADHD Essentials podcast is that ADHD is life on Hard Mode. Lees meer
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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This Episode's Top Tips
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.
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.
Define what done looks like for a task and be sure to be mindful of how that can be functional in your life.
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ADHD and the Fawn Response
1 mei 2023 · 11 min
Hey team, Lees meer
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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This Episode's Top Tips
When faced with a threat, our body's automatic response can be fight, flight, freeze, or fawn.
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.
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.
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Finding Your Path with Shell Mendelson
24 april 2023 · 48 min
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. Lees meer
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This Episode's Top Tips
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.
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.
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.
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The Value of Inconsistency with Kristen Carder
17 april 2023 · 40 min
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. Lees meer
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Executive Function (Rebroadcast)
10 april 2023 · 20 min
Executive function is a hot topic around ADHD - and more specifically how we often have a deficit in it. Lees meer
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
We can think of executive functions and self-regulation as the same thing.
Our primary executive functions are working memory, cognitive flexibility, and inhibitory control.
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.
One of the best ways to help with executive function is to modify our environment so that we're reducing the amount of self…
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Traveling and Invisible Disabilities with Daw Barclay
3 april 2023 · 39 min
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. Lees meer
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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Find the full show note at HackingYourADHD.com/137
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How to Handle Low Capacity Days (Rebroadcast)
27 maart 2023 · 18 min
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. Lees meer
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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Support me on PatreonFind the show note at HackingYourADHD.com/LowCapacity
This Episode's Top Tips
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.
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.
A great way to help build back up ou…
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The Joy of Saying No with Natalie Lue
20 maart 2023 · 50 min
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. Lees meer
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
People pleasing is about suppressing one's needs, desires, expectations, feelings, and opinions to prioritize others' needs and avoid negative consequences.
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.
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.
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Using Our Tools
13 maart 2023 · 17 min
Hey team, this week we're going to be talking about using our tools but, more specifically, getting back into the habit after we've stopped using them. Lees meer
ADHD has the tendency to make us consistently inconsistent, and that can lead us to finding ourselves having dropped habits, routines, and tactics that had been helping us. Sometimes we need to find new habits, but sometimes we need to look back and figure out why we stopped doing all those things that were helping us get through the day.
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This Episode's Top Tips
There are a lot of reasons that we might stop using a particular tool, from boredom to forgetfulness to changes in our life circumstances. It's okay for us to change how we're using our tools, but it's also important that we're making that decision consciously.
One of the best ways to make sure we're not losing track of our tools is to create an ADHD toolbox where we're keeping track of all the tools that we find helpful in our lives.
When we're looking to reinstate some of our previous tools, it can be important to look back and figure out what caused us to stop using them in the first place; however, when we're doing this, it's important that we stay out of judgment and approach the question with curiosity.
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Cleaning, Organizing, and Decluttering w/Roxie Martin
6 maart 2023 · 37 min
Hey team, this week I'm talking with one of my favorite people Roxie Martin - I got to know Roxie back when I was doing ADDmin work for the ADHD reWired Coaching and Accountability groups. Since then we've become fast friends and frequently check in with each other. Lees meer
Recently we were talking about Roxie's decluttering coaching, and I thought this would be an excellent topic for the show because cleaning and decluttering are things that just always seem to come up.
In this episode, we talk about the difference between cleaning, decluttering, and organizing - we get into the specifics of how we can be more effective in our cleaning, how we can better approach declutting, and a whole lot more.
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Find the full show note at HackingYourADHD.com/134
Be sure to check out https://www.roxiemartincoaching.com/
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Daylight Saving & Circadian Rhythms
27 februari 2023 · 18 min
Hey team, this week we're going to be talking about the upcoming change to Daylight Saving Time in the US - but don't worry, if you're not one of those places that experience a spring time-switch, there is still going to be a lot of great stuff we cover in this episode. Lees meer
Our natural sleeping and wake times are controlled by our circadian rhythm, so we're going to be discussing that in some detail and what we can do to help get ready for the time change so that it doesn't hit us like a ton of bricks.
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Find the full show note at HackingYourADHD.com/133
This Episode's Top Tips
When we're preparing for an upcoming time change, we can start moving our wake and sleep times gradually to match up with the change.
While it can be tough to adjust our bedtime if we focus on setting a strong bedtime routine, we can use that help us get sleepy and work on adjusting when we're starting to get ready for bed instead of just when we want to fall asleep.
Our circadian rhythm dictates our sleep cycle and energy throughout the day - we can influence it with things like morning sunlight, exercise, when we're eating, and in some cases, melatonin.
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Burnout and Boundaries w/Skye Rapson
20 februari 2023 · 43 min
Hey team - this week I'm bringing you a conversation I had with Skye Rapson about burnout and boundaries. Skye is the founder of Unconventional Organization - a New Zealand-based coaching group that specializes in online coaching. They focus on providing research-backed and strengths-based ADHD support to help you get unstuck in your life. Lees meer
You may remember Skye from a previous episode last year, but we had such a fun conversation then that we decided to have another round. In this discussion, we drill into what burnout is, how to work on getting out of burnout, and then also how setting boundaries can help us stay out of burnout in the first place.
And really, this is a fantastic episode to help capstone this series on slowing down.
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Find the full show note at HackingYourADHD.com/132
Be sure to check out https://www.unconventionalorganisation.com
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Slowing Down: Activation Energy
13 februari 2023 · 16 min
Hey team, we're back at it for another episode about slowing down, but this time we're looking at activation energy, which is the idea we're going to need to have a certain amount of energy available to get started on a task. When we're getting ready to get to the next thing on our to-do list, sometimes it can feel like it's just too much, and getting started is really going to be the hardest part. Lees meer
Activation energy is that minimum threshold for us to get going on that thing, and some days it just isn't there, and so today, we're going to be looking at ways that we make getting started a little bit easier.
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This Episode's Top Tips
Activation energy is what takes us from thinking about doing something to actually doing it. It's what can keep us on the couch when we feel like we could be doing something else.
When we rely on urgency being our primary mode of motivation it can make it increasingly hard to work on anything that isn't urgent.
Different tasks take different amounts of energy to activate on and we can work on lower that barrier to entry or increasing our amount of available energy. We can do this by making tasks more fun, using accountability, and breaking our tasks into smaller parts.
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Slowing Down: Task Management (Memory)
6 februari 2023 · 18 min
Hey team, this week we're going to keep up our discussion of slowing down, but we're going to be focusing on memory - well, kind of. With ADHD, it can be hard for us to remember all of the things that we need to do, so what comes into play is the good old to-do list. Lees meer
Because when we're talking about memory, what we're really talking about in this context is task management. How we're going to remember the things we want to do and how we're going to go about doing those things.
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This Episode's Top Tips
To-do lists serve as a way for us to externalize our memory - we don't have to mentally keep track of all the things we write down. But if we don't properly use and curate our lists, they stop being a trusted source of information.
We can use our to-do lists to help plan our days, but if we find ourselves constantly not finishing our daily plans, that is a sign that we need to cut back on how much we're trying to accomplish in a single day. Part of slowing down is accepting that we don't have to do it all.
To help keep our to-do lists from becoming overwhelming, it is important we're saying no more. One of the most important people we need to say to no more, however, is ourselves.
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Slowing Down: Time Management
30 januari 2023 · 14 min
Hey team, this week we're going to be talking about slowing down. One of the worst parts of ADHD is that we often feel like we have to do all of the things right now. That if we don't jump from task to task to task, we're just not going to get anything done. We live a life where we only have two modes, doing nothing and super speed. It's exhausting, and we often find ourselves missing important things because we can't keep up that pace. Lees meer
In today's episode, we're going to be talking about how we can work on slowing down and trying to find a more comfortable middle ground between those two modes.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/129
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This Episode's Top Tips
When we're talking about slowing down, there are three areas that we need to focus on - time management, task management, and activation energy.
While the simplest solution seems to just do fewer things, when we're choosing to do less, it becomes more important for us to be selecting the right tasks.
We can also feel the need to maintain momentum in our day, which can lead us to overdo it and burn ourselves out. If we can build the belief in ourselves that we will, in fact, make time for all those important but not urgent tasks, it can help us slow down and do only what we really need to do.
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Important But Not Urgent (IBNU)
23 januari 2023 · 15 min
I've been thinking about the phrase, "I want to hit the ground running," and how that's kind of how many of us try and start the year. I know that's how I felt - and honestly, in that first week of the year, I was doing great… but then I got covid. That really threw a snag into things. Lees meer
With ADHD we tend to like to go fast with things; we don't want to wait around. But that's usually not actually our best strategy. Going from one urgent task to the next can keep us motivated, but it can make it hard to get to anything that isn't urgent.
In today's episode, we're going to be exploring how we use urgency as a drive to get more done but how we also need to learn to make time for all those important but not urgent tasks.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/ibnu
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This Episode's Top Tips
Just because something feels urgent doesn't mean that it's actually important that we do it right that instant. We often have
We often use deadlines to motivate ourselves into doing the important things, but living deadline to deadline only allows us to work on things that at urgent and let's many things that are important but not urgent fall by the wayside.
Using accountability is a great way for us to follow through with our plans to complete all of our important but not urgent tasks. We can do this either through creating artificial deadlines or through co-working.
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What's life like without ADHD?
16 januari 2023 · 13 min
Hey team, this week we have another listener question: Lees meer
Hi there. I just wanted to say thank you so much. I was riding my bike while listening to your podcast and that really helped my brain to be able to digest the information and I was audibly saying, "Yes. Right. Okay." And it was like I was talking to you, so I just wanted to say thank you so much. I'm not even sure if I have a question, but today I did Google, "What's it like for people who don't have ADHD?"
And in the three years of you having this podcast, forgive me if that's one that maybe I haven't listened to yet and completely ignore this and just take the compliment and the celebratory win of you are really affecting people's lives. I know that you've affected mine, and I know people have asked me, Hey, continue with your podcast, but because of some of the things I'm learning and managing with my own executive functioning, I haven't been as consistent with my own podcast. So it's really inspirational to know that you are out here doing it and honestly had such a wonderful structure and the music, and I'm like, wow, he really understands. He's really someone who actually understands what it's like in the brain and in the mind. So it was just such a pleasant experience to have found this podcast and I'm just so, so grateful. So I just wanted to say that. Thank you.
Thank you so much for the kind words about the podcast and you know what, that isn't an episode I've done - it isn't even a question I've ever thought about that much, but it is an incredibly intriguing one. Often when we're talking about ADHD we're talking about what it's like to have ADHD, but from my standpoint, well I already know what that's like, so what would it be like if I didn't have it?
So that is the question we're going to be looking at in this episode as well as looking into the terms neurotypical and neurodivergent as well as getting into a little bit about masking.
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2023
9 januari 2023 · 16 min
Hey team, Happy New Year! Lees meer
I'm excited to get going into 2023, but I also don't want to just be doing everything by the seat of my pants, so it's time to do a little planning and think about how we want this year to go. In this episode, I will be talking about rest and planning and getting into some of the things I specifically want to do with the podcast in 2023.
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Fresh Start: The Deep Clean (Rebroadcast)
2 januari 2023 · 15 min
One of the things I never quite got a grasp on is seasons... I mean I grew up in Hawaii and we basically had hot and not quite as hot. But this comes up for me because technically we're still in Spring right now so I guess this could still be a Spring Cleaning episode - officially Summer starts on the Solstice in June on the 20th... so I made in by like a week if you're listening to this when it comes out. Lees meer
Regardless of if this is Spring Cleaning or not, cleaning can be a great way to signal the start of something new. We all get used to the mess in our space and freshening things up can not only signal the start of something new but also shift our mindset.
Today I'll be exploring the benefits of cleaning, how we can update our space, some tips on accountability, and then get into a few of the specific things that you can do.
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Find the full show note at HackingYourADHD.com/freshstartcleaning
This Episode's Top Tips
You can help spur your fresh start by rearranging your space - this doesn't have to be a big move, but sprucing up your environment can help it feel new and like you are starting fresh.
Getting rid of our old stuff can help lift mental burdens and take care of old open loops. Our accumulated stuff often carries more mental weight than we really know.
To help keep on track during cleaning make sure you create some accountability. It can be a great way to help you follow through with your planning and also in the moment through body doubling.
Leave yourself notes as to where you left off in your cleaning so when you come back you can pick it back up without having to try and figure out what you were trying to do. While it may seem like we wouldn't forget, it's easy to lose track of where we were at in our plans.
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Listener Questions: Loose Ends
26 december 2022 · 17 min
Hey team, this week we've got a listener question: Lees meer
"My name is Mike and I have a question about wrapping things up. I have a really difficult time on the last lap of projects, or sometimes there is like a secret lap after what I thought was the last lap, which, you know, sometimes depending on the project includes like sending thank you notes or thank you emails or a bunch of stuff where I sort of feel like I already spent all of the dopamine and executive function of the rewards of a project. And then once I sort of feel like I reached that finish line, I realized there are a bunch of little loose ends that need tidying and I have a really hard time getting to them cuz it feels like it's over. Okay. Thank you very much."
Hey, Mike, thanks for the question; I'm sure this is something that a lot of people deal with, I know I certainly do. It can feel incredibly disheartening to finish a task and then find out that, oh wait, there's just a little bit more to do.
In today's episode, we'll be looking at how we can clean up some of these loose ends and also how we can avoid getting into some of these situations.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/125
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Understanding Nutrition and ADHD with Aleta Storch
19 december 2022 · 37 min
Hey team, this week I'm talking with Aleta Storch of Wise Heart Nutrition, a small nutrition practice made up of 3 neurodivergent-affirming dietitians. She is a Registered Dietitian, Licensed Therapist, and a Body Trust Provider. Lees meer
Many of us with ADHD face many issues around eating and feeding ourselves - from things that can arise from choosing what to eat, when to eat, or just not having the executive function to get ourselves to eat.
In our conversation today, Aleta and I talk about some of these issues surrounding ADHD and eating, such as interoception, meal planning, and issues surrounding executive function. We also discuss intuitive eating and how we can modify those ideas to fit in with our ADHD.
If you're interested, be sure to sign up for the ADHD reWired Coaching and Accountability Groups at coachingrewired.com
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Find the show note at HackingYourADHD.com/wiseheart
Be sure to checkout Wise Heart Nutrition on their website:
wiseheartnutrition.com
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Should we even be setting Goals?
28 november 2022 · 11 min
Hey team, as we begin to get ready to roll into the new year, we're going to be seeing a lot more about New Year's Resolutions and goal setting - but we're also going to be getting a lot of pushback articles as well. Articles telling us how setting goals is only setting us up for failure and what we need to do instead. And the question is, who do we believe? Lees meer
In this episode, we're going to be examining some of the arguments against setting goals and also looking at what we might want to be doing instead and how we can combine that all into one overall theory.
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This Episode's Top Tips
Regardless if you want to call something a goal or not, breaking down a goal into its component parts and focusing on the process that's going to get you there is a better way to approach goal setting.
We don't want to be striving for arbitrary numbers goal setting needs to have a why behind it to have any meaningful impact.
We don't need to always hit our goals to be successful with them. Goals are often just targets we're aiming for, and we can always learn from our failures.
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Energy Drinks
21 november 2022 · 16 min
Hey team, in this week's episode, we're going to be diving into energy drinks… well, not literally, that would be sticky… and well, that amount of caffeine would probably be lethal. Lees meer
Anyways… Our topic for the week is energy drinks, how they affect us and as I just mentioned, that means we're also going to be talking about caffeine.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/123
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This Episode's Top Tips
The main concern with energy drinks is how quickly they can provide a high amount of caffeine into your system. Typical energy drinks have 160-250mg of caffeine, compared to about half that for an 8-ounce cup of coffee.
The biggest concern with large amounts of caffeine is its 3-7 hour half-life, which means that if we're having multiple energy drinks in a day, we can build up quite a lot in our system.
With ADHD, it can be easy to view caffeine as a way for us to help manage our ADHD, but with how quickly we develop a tolerance to caffeine, that can easily get out of hand.
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How to Perform a Weekly Review
14 november 2022 · 16 min
Hey team, this week we're talking about our weeks and how we can get more out of them with a weekly review. The idea behind a weekly review is that we're looking back on how things went and using that to help us figure out how we want our next week to go. Lees meer
In this episode we're going to go over the benefits of performing a weekly review, look at some of the ways to make doing it easier and then get into the nitty gritty of how to actually perform it.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/122
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This Episode's Top Tips
The point of a weekly review is for us to not only look back at what happened last week, but use that knowledge to help us plan out how we're going to approach our next week. It allows us to gain clarity over what we've done and what we want to do.
When we're performing our weekly review it is important to keep ourselves out of judgement - we're not trying to beat ourselves up over anything we didn't get to, we're just looking to make next week better.
One of the most important things for making sure we complete our weekly review is to actually build in the time to perform it on our schedule. By building in and protecting our time to perform a weekly review we are far more likely to follow through on our intentions.
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Emotional Regulation
31 oktober 2022 · 14 min
Hey team, this week we're getting emotional and talking about the relationship between ADHD and our emotions. While emotional dysregulation isn't part of the diagnostic criteria for ADHD, some studies have found that 70% of adults with ADHD exhibit emotional dysregulation. Lees meer
In this episode, we'll get into why it isn't part of the diagnosis, as well as examine what emotional regulation is and what we can do to help ourselves keep our cool a little bit better.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/121
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This Episode's Top Tips
Emotions are short-duration and are often in response to specific situations. Emotional regulation is our ability to control our emotional response to those situations, usually through down-regulation.
Emotional impulsiveness and deficient emotional self-regulation were both parts of an ADHD diagnosis but were removed from the DSM in the 1970s because we can't easily measure emotions.
We can help down-regulate our emotions through mindfulness, being aware of how we are physically feeling, slowing down, and removing ourselves from difficult situations.
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Coping with your ADHD
24 oktober 2022 · 16 min
Hey team, this week we're talking about coping - our ability to cope with stressful situations but more specifically, how we can work on coping with our ADHD. When we're coping with something, we're trying to figure our way through a tough situation. When we're trying to cope with our ADHD, it is often less about our emotional response (although that is important too) and how we're using our problem-solving skills to alleviate some of our ADHD mishaps. Lees meer
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/120
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Check out this week's sponsor, Athletic Greens
This Episode's Top Tips
While ADHD coaching and therapy can seem similar, they are distinct practices, with therapists often focused on healing in the past and present and coaches more focused on future-oriented goal setting.
When seeking out help in either of these domains, it is important to remember that they do not work like magic, and you are going to have to put in work to see results. Additionally, the individual you see will usually become much more important than their profession.
Accountability is a tool that we can use to take ownership of our actions, and when used in conjunction with others, it can help create salience and clarity in what we are doing to follow through with our intentions.
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ADHD Management: Sleep and Exercise
17 oktober 2022 · 19 min
All right, back on track with this series on Getting Started with ADHD Management, and this week we're going to be focusing on some of the more physical areas that can really help us get our ADHD under control, and those are sleep and exercise. Lees meer
During the monthly ADHD reWired Live Q&A, we frequently get questions about what are the top things that we all do for our ADHD, and inevitably the answers come back as sleep and exercise. It's just that important. And also, it's understandably hard for us to follow through on.
So in today's episode, we're going to be discussing why these things are so important for our ADHD management, but also, just as importantly, how we better follow through on our intentions of getting better sleep and exercising more.
Support me on Patreon
Feel free to ask me a question on my Contact Page
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/119
This Episode's Top Tips
While ADHD coaching and therapy can seem similar they are distinct practices with therapists often focused on healing in the past and present and coaches more focused on future-oriented goal setting.
When seeking out help in either of these domains it is important to remember that they do not work like magic and you are going to have to put in work to see results. Additionally, the individual you see will usually end up being a lot more important than their profession.
Accountability is a tool that we can use to take ownership of our actions and when used in conjunction with others it can help create salience and clarity in what we are doing to follow through with our intentions.