✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE

If you’ve been told you interrupt, talk over people, or “make things about you”… this video is for you.
Interrupting in conversations can be a challenge for many people with ADHD, but it’s often misunderstood. It’s not about being rude, selfish, or inconsiderate.

In this video, I break down:
-Why interrupting happens with ADHD
-The difference between masking vs. mutual communication
-Practical strategies that actually support your brain
-How to stay present without losing your thoughts

This is not about “fixing” yourself or pretending to be neurotypical. It’s about understanding your brain and building better, more authentic connections.

💬 If you have =experiences or strategies that might help others, please share in the comments, we learn from each other.

Timestamps
00:00 – Introduction
 00:35 – The real impact of interrupting in relationships
 01:15 – A client story (misinterpretation & hurt)
 02:00 – Two extremes: “just accept it” vs. high masking
 02:50 – What healthy communication actually looks like
 03:10 – ADHD & processing auditory information
 03:40 – Movement, notes, and staying present
 04:05 – Active participation vs. derailing conversations
 04:45 – When engagement gets misunderstood
 05:10 – Fidgeting, movement, and focus
 05:40 – Memory struggles & why interrupting happens
 06:10 – Strategy: “Hold that thought for me”
 06:40 – Writing things down instead of interrupting
 07:00 – Sensory environments & overwhelm
 07:30 – Advocating for your needs in conversations
 08:00 – Final thoughts: balance, not masking
 08:30 – Invitation to share experiences

#ADHDCoach #ADHDAwareness #ExecutiveFunctioning #ADHDSupport
 #Neurodivergent #ADHDLife #ADHDTips #ADHDWomen #AdultADHD
 #CommunicationSkills #RelationshipsMatter #MentalHealthSupport
 #Neurodiversity #ADHDStrategies #EmotionalRegulation
 #AuthenticConnection #StopMasking #ADHDEducation

✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE

Ever said YES to something you had ZERO time for... then regretted it instantly? 😩 Or waited until the absolute last minute on a deadline, only to crush it under pressure? What about staring at a big project and just... freezing? These aren't "ADHD fails" – they're your nervous system's automatic survival responses: Fight, Flight, Freeze, and Fawn.

In this talk, I break down why these happen (spoiler: it's not about willpower), how they connect, and compassionate ways to interrupt the cycle so you can make intentional choices instead of reactive ones. No shame, just practical insights from an OT lens to build trust in yourself.

Timestamps:
[00:00:00] The "Yes Trap" – Why You Commit When You Shouldn't
[00:01:00] Procrastination Magic: Deadlines That Finally Get You Moving
[00:02:00] Nervous System Threats: Fight, Flight, Freeze, Fawn Explained
[00:03:00] Fawn Response: Keeping Everyone Happy (At Your Expense)
[00:04:00] Fight Mode: Why Procrastination "Works" Under Pressure
[00:05:00] Freeze & Flight: Shutting Down or Distracting from Overwhelm
[00:06:00] Survival Brain vs. Wise Self: Why Logic Doesn't Apply
[00:07:00] Compassionate Pauses: Say "Let Me Check" Instead of Instant Yes

If this resonates, like + subscribe for more ADHD/executive function strategies that work with your brain. Drop a comment: Which response hits home for you? 👇

#ADHD #ADHDTips #ExecutiveFunction #Neurodivergent #ADHDCoach #NervousSystem #ADHDAwareness #Procrastination #Overwhelm #AdultADHD

✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE

If you’ve ever had a task sitting on your list for days… weeks… months and you just COULDN'T make yourself do it, this video is for you.
This isn’t about laziness.
It’s not just about “breaking things down.” Sometimes the real issue is something deeper: dread.

In this video, I walk you through:
-Why some tasks feel impossible to start (even when they’re small)
-How “dread” impacts time, motivation, and follow-through
-A simple tool to understand why you’re stuck
-Practical ways to make high-dread tasks easier
-No shame. No “just push through.”
-Just realistic strategies that work with your brain.

Timestamps
00:00 – Why some tasks feel impossible to start
00:40 – When typical ADHD strategies don’t work
01:00 – The “dread scale” explained
01:45 – Why validating dread matters
02:00 – Real example: avoiding an insurance call
02:45 – How dread distorts time and effort
03:00 – Strategy #1: Choose the right time (bandwidth matters)
03:30 – Strategy #2: Reduce friction before starting
04:00 – Strategy #3: Plan for follow-up (boomerang tasks)
04:30 – Different types of dread (confusion, time, sensory, etc.)
05:00 – How to problem-solve based on your dread
05:30 – Why “just do it” doesn’t work
05:50 – Final thoughts + support
#ADHD #ADHDcoach #ExecutiveFunction #ADHDlife #ADHDTips #Neurodivergent #ADHDwomen #TaskParalysis #ExecutiveDysfunction #ProductivityWithADHD #MentalHealthTools #ADHDsupport #Neurodiversity #ADHDStrategies #Overwhelm

✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE

If you’ve ever thought something would take 10 minutes… and it took 2 hours (or the opposite), you’re not alone.

Time management with ADHD isn’t just about planners or discipline—it starts with something deeper: your ability to feel time.

In this video, I break down:

• Why time perception is so hard with ADHD
• The “time as a second language” analogy
• How underestimating and overestimating time both create problems
• Practical, compassionate strategies that actually help

This is not about shame. And it’s not about pretending ADHD is a superpower.
 It’s about working with your brain in a realistic, supportive way.

Timestamps

00:00 – Why time management is so hard with ADHD
 01:00 – Time as a “second language” analogy
 02:00 – Underestimating vs overestimating time
 02:45 – Why overestimating leads to overwhelm & shutdown
 03:00 – Strategy #1: Externalizing time (visual timers)
 03:45 – Strategy #2: Practice estimating time (make it a game)
 04:30 – Why time may never feel intuitive (and that’s okay)
 04:45 – Real-life story: losing track of time in Rome
 05:30 – Strategy #3: Buffering your time
 06:00 – How to make buffering actually work (without frustration)
 06:40 – Final thoughts + support options

Need more support? Here’s how I can help:

✳️ INDIVIDUAL COACHING  

 ✴️ GROUP COACHING 

🌐 WEBSITE   

🎬 YOUTUBE

 If you’ve ever thought, “I’m just not a habit person,” you’re not alone.
A lot of adults with ADHD feel like they can’t stick to habits. But most of the time, it’s not that you can’t build habits — it’s that you’ve been taught to build them in a way that doesn’t work for your brain.

In this episode, I’m talking about:
- Why we tend to start too big
- The “snowball” method that actually works
- Why celebration matters more than you think
- How to restart habits without shame
- The connection between habits and energy management
- Why you should be picky about which habits you build

This is especially important for late-diagnosed women who are already managing a lot of invisible mental load.

Habits aren’t about becoming a different person. They’re about protecting your energy and making life a little easier.

Let me know in the comments: What habit has actually stuck for you?

⏱ Time Stamps:
00:00 – “I’m not a habit person”
 00:35 – Why we start too big
 01:05 – The plant metaphor
 01:45 – Start smaller than you think
 02:10 – Build in celebration (yes, even sticker charts)
 03:00 – How to restart without giving up
 04:05 – Habits and energy management
 05:00 – “Disciplined” people vs. habitual people
 05:45 – Be picky about what you turn into a habit
 06:15 – Where to go deeper

#ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #OccupationalTherapy #WomenWithADHD #HabitsThatStick #NeurodivergentWomen #EnergyManagement #ADHDStrategies

If you have ADHD, you probably know this feeling:

Some days you’re focused, capable, knocking it out of the park.

Other days? 

Low energy. 

Low focus. 

Drained. 

Absolutely can't get going.

The most frustrating part is not knowing which version of you is going to show up.That unpredictability can really erode self-trust.

In this episode, I’m sharing two practical tools I use in coaching (especially with late-diagnosed women):

1. Energy Budgets – understanding what tasks actually cost you

2. Menus – creating flexible versions of routines so it’s not all-or-nothing

I'm talking about:

• Why executive functioning tasks cost more energy

• How to offload or redesign high-drain activities

• The “3-course meal, brunch, and snack” model for routines

• How to be able to rely on yourself without being rigid

When you work with the reality of variable energy levels, you. move out of the "all or nothing" approach to the things we care about.

Let me know in the comments: Do you have strategies that help you manage ever-changing energy levels. 

⏱ Time Stamps:

00:00 – The different versions of you
 00:45 – Why ADHD can erode self-trust
 01:15 – Executive functioning costs more energy
 01:50 – What is an energy budget?
 02:00 – Shopping as an energy drain (example)
 03:00 – Boring tasks and invisible energy costs
 03:45 – Introducing “menus”
 04:15 – The 3-course morning routine
 05:00 – The “brunch” version
 05:30 – The “snack” (skeleton) version
 06:15 – Avoiding all-or-nothing
 06:45 – Exercise example
 07:30 – Recap: energy budgets + menus

#ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #EnergyManagement #WomenWithADHD #NeurodivergentWomen #ADHDStrategies #MentalLoad #FlexibleRoutines

If you’ve ever been completely stuck — frozen, paused, unable to start — this is for you.
“Just start” is common productivity advice. But for many people with ADHD, it only works once… because secretly it means finish. And your brain knows it.
In this video, I share a brain-friendly shift that helps build self-trust, flexibility, and real momentum — especially for those chronic stuck patterns that aren’t about laziness or willpower.

This approach is especially helpful for late-diagnosed women with ADHD who are tired of swinging between all-or-nothing effort and shutdown.

You don’t need more pressure or perfection- You need a strategy that actually works with your brain.

If you’re looking for more support, I offer ADHD/Executive Function coaching and occupational therapy-informed services, including group programs.

Simple Timestamps
00:00 – When you’re stuck and can’t start
00:45 – Why “just start” often fails
01:30 – The trust problem (grandpa story)
02:15 – Why your brain stops believing you
02:45 – The real strategy: start with permission to stop
03:15 – Leaving things partway done (on purpose)
03:45 – Building self-trust and flexibility
04:30 – When this won’t apply (real deadlines)
05:00 – Try this instead of all-or-nothing

 If you have ADHD and hate mindfulness or meditation… this episode is for you.

Mindfulness is often recommended in ADHD coaching for emotional regulation, executive functioning, and focus — but for many ADHD brains, it feels frustrating, boring, or impossible.

In this episode, we break down:

• Why mindfulness can feel inaccessible with ADHD
• Common barriers (stillness, “being bad at it,” forgetting, overwhelm)
• How to practice mindfulness in action
• Simple, realistic ways to start (even 30 seconds counts)

You don’t have to sit still on a meditation cushion to benefit from mindfulness. You can practice while drinking coffee, washing dishes, walking, or doing everyday tasks.

If traditional meditation hasn’t worked for you, this ADHD-friendly approach might.

#ADHDCoaching #MindfulnessForADHD #ADHDWomen #ExecutiveFunction #EmotionalRegulation #ADHDStrategies #AdultADHD #Neurodivergent

Timestamps:
 00:00 Why so many ADHDers hate mindfulness
 01:00 What mindfulness actually is
 02:00 Myth: You have to be still
 03:00 “I’m bad at mindfulness”
 04:00 When your brain won’t let go of tasks
 05:00 Start small (tiny practices)
 05:30 Don’t start with big emotions
 07:00 Why emotional mindfulness can feel overwhelming
 07:45 Remembering to practice (the real challenge)
 08:30 Make it work for your brain

group coaching

eating with ADHD group

1:1 coaching

Do unhelpful thoughts constantly get in your way? In this ADHD-friendly coaching episode, I break down practical strategies to identify, challenge, and reframe cognitive distortions.

We’ll cover:

-What thought distortions are and how they shape your reality
-How to label, examine, and reframe automatic thoughts
-Practical examples of mind reading, black-and-white thinking, and catastrophizing
-Why affirmations often fail and what actually works
-How to strengthen your mental “muscles” for flexibility

Timestamps:
 00:00 – This One Thinking Pattern Is Wrecking Your Mental Health
00:45 – The Hidden Thought Filter Running Your Life
01:30 – The “Mind Reading” Mistake We Make in Social Situations
02:15 – How Thought Distortions Create Anxiety, Shame & Isolation
02:50 – You Can’t Stop Thoughts (But You Can Stop Believing Them)
03:30 – Intrusive Thoughts: Why Your Brain Lies to You Sometimes
04:15 – ADHD, Rejection Sensitivity & Constant Self-Monitoring
04:55 – Step 1: Catch the Thought Before It Takes Over
05:30 – Step 2: Put Your Thought on Trial (Scientist Mindset)
06:30 – Step 3: Reframing Without Toxic Positivity
07:30 – The To-Do List Spiral That Destroys Motivation
08:25 – Why Affirmations Usually Backfire
09:00 – The Driving Example That Exposes Your Mental Filters
10:30 – Same Situation, Completely Different Reality
11:05 – How to Train Your Brain to Do This Automatically
11:30 – Get Support Practicing This Skill (Group Coaching)

 #ADHD #ADHDcoach #thoughtdistortions #cognitivetherapy #adhdtips #executivefunction #adhdlife #neurodivergent #mentalhealth #adhdsupport #mindsetshift #selfawareness

Schedule a call for 1:1 coaching here!

Ever feel stuck on something that should be simple- like a return, a phone call, a form- and suddenly the task feels impossible? You’re not being lazy or dramatic. You’re probably dealing with hidden friction, and today we’re learning how to become a Friction Detective.

In this video you’ll learn:

• Why “simple” tasks drain so much energy
• Why pushing through friction burns your energy budget
• How to identify hidden friction in your task, environment, and thoughts
• A step-by-step method to make life easier (and kinder) on your ADHD brain

This is one of the most game-changing skills my clients learn!

TIMESTAMPS

00:00 – Why “simple” tasks can feel impossible
00:32 – What is friction?
00:54 – The ADHD energy budget
01:34 – Step 1: Believe yourself when something feels hard
01:52 – Step 2: Get curious about the friction
02:10 – Example: Why returns are secretly multi-step tasks
03:30 – Hidden steps you may not realize are draining you
04:00 – Environmental friction (clinic story)
05:08 – Thought friction and shame spirals
05:45 – How to start eliminating hidden friction
06:20 – Practical mindset shifts
06:50 – Why this strategy boosts confidence & preserves energy
07:05 – Final encouragement + wrap up

ADHD strategies, ADHD executive function, ADHD life hacks, ADHD coach, ADHD adults, late-diagnosed ADHD, executive dysfunction, motivation with ADHD, ADHD energy management, practical ADHD tips, ADHD returns task, ADHD task paralysis

If this helped, let me know in the comments!
For coaching information, visit: www.theadhdclaritycoach.com

Learn more about working together here.

If you live with ADHD, you know how exhausting it can feel to manage everything: emotions, energy, focus, and all the expectations.

In this video, we're talking about how to spend your energy on the most important things! 

It explains the concept of locus of control, what’s truly in your power and what’s not, and how understanding this can make daily life easier, save you energy, and ultimately help you be more productive!

You’ll learn:
 ✔️ How to tell the difference between internal and external control
 ✔️ A key that can help with planning, motivation, and emotional regulation
 ✔️ Real-life ADHD examples that make this concept click

Watch now and start focusing your energy where it actually matters.
#ADHD #ExecutiveFunction #ADHDTips #Mindset #Coaching #Neurodiversity #ADHDHelp #FocusTips

✉️JOIN MAILING LIST: https://theadhdclaritycoach.com/page/mailing-lis
t👥 GROUP COACHING:https://theadhdclaritycoach.com/page/eyb-group-program          
👤 1:1 COACHING:https://theadhdclaritycoach.com/page/coaching-services         
_______________________________________________________________________

I’m Donae, occupational therapist and executive functioning coach—and I’m here to help make life easier for ADHD brains, without shame.

If you’re always chasing a never-ending to-do list, feeling like you're behind no matter how hard you try, this episode is for you.

We’re talking about tolerating "undone".

Not everything on our list gets finished, and that’s not an ADHD failure, that’s just life. But when you live with ADHD, that undone feeling can trigger panic, shutdown, or burnout. You don't trust yourself to stay on top of things and it's hard to know what to focus on.

So how do you build trust in yourself when nothing ever feels “done”? How do you keep moving without relying on last-minute chaos?

We'll talk about that in this episode- No shame, just practical problem-solving.

ADHD tips, ADHD coach, executive functioning ADHD, ADHD time management, how to manage ADHD, realistic ADHD help, ADHD to-do list, overwhelmed ADHD, trust yourself ADHD, ADHD and productivity, ADHD without shame, neurodivergent routines, how to focus ADHD, done is a lie, how to prioritize ADHD, ADHD systems

✉️JOIN MAILING LIST: https://theadhdclaritycoach.com/page/mailing-lis
t👥 GROUP COACHING:https://theadhdclaritycoach.com/page/eyb-group-program          
👤 1:1 COACHING:https://theadhdclaritycoach.com/page/coaching-services   
Resource mentioned: KC Davis' website: https://www.strugglecare.com/      
_______________________________________________________________________


Today we’re talking about self‑care hygiene — not the spa kind, but the real, day‑to‑day care of your body, space, and routines.

Hygiene, cleanup, grooming — these can feel overwhelming, and often carry shame. But this is not a moral issue. It’s a function issue. And we can problem-solve it.

In this episode, I’ll share 3 practical tips to help you move through the friction of self-care with more ease, compassion, and real-world supports.



Time
Section / Tip
00:00:00 Intro : Why hygiene/self-care can be hard with ADHD
00:01:30 Tip 1: Understand executive functioning challenges (sequencing, prioritizing)
00:03:00 Tip 2: Tackle environmental & sensory friction
00:05:00 (continuation of Tip 2) Sensory, transition, flexibility
00:07:30 Tip 3: Believe yourself, experiment, self‑compassion
00:10:30 Wrap-up



ADHD self care, ADHD hygiene, executive functioning hygiene, ADHD routines, sensory self care, shame free ADHD, functional self care, ADHD bathroom routines, neurodivergent wellness, ADHD daily habits, ADHD environment, self-compassion ADHD

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In this episode, we explore how shame shows up with ADHD — and how it can interfere with progress, motivation, and confidence. Shame loves secrecy. It thrives when we judge ourselves, stop asking questions, and retreat into hiding.

I break down:
-How shame undermines problem-solving
-Why curiosity is the antidote
-Simple but powerful shifts: self-compassion, community, and open inquiry
-Real examples of how to step back from shame and move forward

If shame ever whispers that you're “lazy,” “flaky,” or “just not enough,” I want you to see it as a story — not a fact. There’s more space, more possibility than shame allows.

Timestamps:
0:00 Introduction: Why I talk about ADHD & shame
0:45 Why people don’t usually come to coaching to work on shame
1:10 How shame shuts down problem-solving
2:05 Shame stories vs curiosity
3:15 What it looks like when shame hijacks action
4:00 Asking “how” instead of “why”
5:10 What happens when you assume the story
6:05 Brene Brown insight: shame needs secrecy
6:45 The power of connection and authenticity
7:20 Commonality: you’re not alone in this struggle
8:00 What to do: self‑compassion, community, curiosity
9:00 Closing and invitation

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👤ABOUT 1:1 COACHING

 🎥YOUTUBE

If you have ADHD, you've likely spent a good portion of your life masking—suppressing or hiding traits to fit into environments that weren’t designed for your brain. 

In this episode, I’m diving into what masking really is, how it shows up in everyday life (like interrupting or stimming), and most importantly, what we can do instead to show up more authentically, while still respecting ourselves and the people around us.

I’m an occupational therapist and executive functioning coach, and I’m here to make life with ADHD easier and more empowering.

Timestamps:
 00:00 - Intro: Why we need to talk about masking
 00:42 - What is masking in ADHD?
 01:30 - Why we mask (hint: it’s about survival)
 02:00 - Interrupting: Impulsivity, emotional regulation & working memory
 03:45 - Masking vs. problem solving in social situations
 04:50 - Stimming: What it is & how masking impacts it
 06:10 - The need for dignity, collaboration & support
 07:00 - Masking vs. healthy growth: What’s the difference?
 08:15 - Real-life story: Masking during grad school interviews
 09:45 - How masking blocks authentic connection & opportunity
 10:30 - Final thoughts: What to do instead of masking

👉 Join my mailing list for weekly ADHD tools, insights, and compassionate strategies for real life.

______________________________________________________________________________

🧠 Coaching, resources & community:

• ADHD tips delivered to your inbox: https://theadhdclaritycoach.com/page/...
• group program: https://theadhdclaritycoach.com/page/...individual coaching 
• with me here: https://theadhdclaritycoach.com/page/...
  ______________________________________________________________________________
  
  Timestamps:
  00:00 – Intro + what dysregulated decisions look like
  00:30 – Story: My daughter, the bee, and the SUV
  01:40 – Why we react instead of choose when overwhelmed
  02:20 – Expanding the definition of "threat"
  03:00 – How ADHD intensifies nervous system responses
  04:10 – Client story: Saying yes out of fear, not choice
  05:50 – Common “bees”: rejection, failure, confusion, overwhelm
  07:30 – Tools: Pause and ask, “What’s the bee? What’s the SUV?”
  09:45 – Helping kids (and ourselves) understand lying as reaction
  12:00 – Rabid raccoons, viral videos, and our human brains
  13:45 – Final thoughts: Self-compassion and lowering the threat level

Video Timestamps:
00:00 – Intro: Why habits matter (even if you don’t feel like a “habit person”)
01:00 – Why too much structure doesn’t always work with ADHD
01:30 – Be picky about which habits to build
02:30 – Why "starting small" actually works (and what you’re really doing when building a habit)
03:30 – The potted plant analogy: how habits take root
05:00 – Controlling for friction (aka pests!)
06:30 – How to break a habit using reverse friction
07:00 – The #1 pitfall: starting too big
08:00 – Building flexibility into your habit system
08:30 – How to restart a habit after losing it
10:00 – Final thoughts: let go of shame, restart tiny, and build again

__________________________________________

🧠 Coaching, resources & community:

*ADHD tips delivered to your inbox: https://theadhdclaritycoach.com/page/mailing-list

* group program: https://theadhdclaritycoach.com/page/eyb-group-program

*individual coaching: https://theadhdclaritycoach.com/page/coaching-services

Struggling to remember simple steps—like turning on the oven or sending that important text—even when they really matter? You’re not alone. In this video, I explain what working memory is, why it’s often challenging for ADHD brains, and simple, real-world strategies you can use to stop dropping the ball.

You’ll learn:
- The difference between working memory and attention
- What forgetting really means for people with ADHD
- How to create support systems so you can rely on your brain (instead of fighting it)

If you’ve ever had to dig the brownie box out of the trash to re-read instructions, or forget the day/time of an appointment before you could write it down—this video is for you.
 #ADHDInsight #WorkingMemoryADHD #AttentionVsMemory #ExecutiveFunctionCoach #LateDiagnosisADHD
______________________________________________________________________________
I’m Donae—an executive function coach helping ADHD adults build compassionate, sustainable systems. You don’t have to be perfect—you just need tools that fit your brain.

🧠 Coaching, resources & community:
*ADHD tips delivered to your inbox
* Group Program
*Individual Coaching 

In this episode, I’m introducing the “Ta-Da List,” a simple, empowering productivity tool designed especially for ADHD brains. 

Learn how this practice boosts dopamine, improves time awareness, and helps shift you out of perfectionist thinking. Whether your day was full of wins or curveballs, this tool can help you celebrate what really matters—your effort!

TIME STAMPS:

00:00 – Intro: Why this tool is ADHD-friendly

00:30 – What is a Ta-Da List?

01:00 – The dopamine boost: why this matters for ADHD

01:40 – “I don’t know what I did all day”: solving that mystery

02:10 – How this tool improves time awareness

02:40 – From perfectionism to progress: flexible thinking

03:20 – Why celebrating effort increases motivation

03:50 – Put everything on your Ta-Da List

04:30 – Final thoughts: try this today!

In this episode, I break down emotional regulation into a powerful, practical pyramid that offers skills at each "level" : body-based, skill-based, and thought-based tools. 

You’ll learn why your reactions feel so strong, why “just breathe” isn’t enough, and what actually works—especially if the idea of meditation drives you nuts.

Whether you're raising kids, managing a career, or just trying keep it together in rush hour traffic, this episode gives you ADHD-friendly strategies to calm your nervous system and regain control without shame or overwhelm.

 00:50 – What emotional regulation actually means
01:50 – Why ADHD makes it harder to regulate emotions
02:50 – The Emotional Regulation Pyramid explained
04:00 – Body-based tools: your first line of defense
05:45 – Sensory strategies: proprioception & movement
06:30 – Ice water trick (diving reflex) to reset your system
07:10 – Why mindfulness & breathing are hard with ADHD
08:30 – How to make mindfulness ADHD-friendly
09:30 – Thought-based tools (top of the pyramid)
10:30 – Real-life example: why “just think positive” doesn’t work
12:00 – Why you need tools from all 3 levels
13:30 – Final thoughts & encouragement

You’re not alone. In this episode I talk about why ADHD brains fall into the “over-research” trap and how to get out of it. 

Learn why perfectionism, attention regulation, and priority overload lead to analysis paralysis—and the tools you can use to start making “good enough” decisions with confidence!

00:00 – Intro: The ADHD over-research trap
 00:30 – Why ADHD brains get stuck in research mode
 01:10 – Attention regulation: why too many tabs = overwhelm
 01:40 – The pedometer story: how too many features = confusion
 02:30 – Narrowing your priorities = more clarity
 03:00 – Perfectionism & decision fatigue
 03:30 – Maximizers vs. Satisficers (and why “good enough” is powerful)
 04:30 – What’s really at stake? Weigh the impact
 05:00 – Save your energy for what matters
 05:40 – Set time and option limits
 06:30 – Accepting uncertainty: the hardest (but most freeing) part
 07:00 – Final thoughts: Stop spinning. Start moving.

In this episode, I break down why transitions are uniquely challenging for people with ADHD and what you can do to make them easier.

We’ll talk about:

• Why your brain resists change (even for things you like!)
  
  
• The power of a “neutral” activity between tasks
  
  
• Real-life examples, like my client “Jenna,” and how small changes helped her sleep more and stress less
  
  
• How to reduce energy drain and stop white-knuckling your way through the day
  
  

✨ I'm an occupational therapist and executive functioning coach. My goal is to help people with ADHD make life easier—so you don’t have to work so hard just to keep up.

👉 Subscribe for practical, neurodivergent-friendly strategies here:

 You Tube Channel

Clarity Coaching Newsletter (ADHD Strategies to your inbox!)

We'll walk through my "Am I Lazy?" Flowchart, a simple self-coaching tool that helps you identify what's really getting in the way—whether it's mental fatigue, lack of clarity, or overwhelm—and figure out how to move forward. Spoiler alert: laziness isn’t the answer. Stuckness usually is.

✅ Learn how to get curious (not critical)
 ✅ Find practical ways to get unstuck
 ✅ Rebuild trust in your ability to rest, prioritize, and take action

🔗 Use the link to download the flowchart!

This episode on YouTube

✨ Interested in More Support? Join my group coaching program!

If you’ve ever thought this planner is going to change my life... only to abandon it weeks later, you are not alone!

 Today, we’re diving into the REAL reason planners often don’t work for ADHD brains—and what to do instead. In this video, I walk you through: 

✔️ The 3 essential parts of an ADHD-friendly time system

✔️ Why your brain shouldn't be your to-do list

✔️ How to use a dump list without drowning in it

✔️ The importance of retrieval (not just collection)

✔️ What to do with “boomerang tasks” that come back later

✔️ And why it’s 100% okay to switch up your planner (really!)

I’ll also share how I personally use my system—weekly planning, daily focus, and energy management—to stay ahead of chaos, without running myself into the ground.

#ADHDplanner #ExecutiveFunctioning #ADHDtimeManagement #OccupationalTherapist #DumpList #ADHDcoaching #CalmSystems #neurodivergentlife 

👇 Jump to what you need:

00:00 - Welcome! Why ADHD and planners often clash

01:00 - Part 1: Collection & Dump List

02:00 - Why your brain shouldn't store everything

03:00 - The danger of using your dump list every day

04:00 - It’s okay to switch planners if you have ADHD

05:00 - What about habits? Where (and when) they fit in

06:00 - Part 2: Retrieving & Applying (aka Planning)

07:00 - Daily views vs. weekly spreads — find what works

08:00 - Example: Planning a chaotic day with ADHD

09:00 - Part 3: Monitoring (aka Boomerang Tasks)

10:00 - Wrap-Up + Tools to go deeper

📌 Want more support?

 Learn about my group coaching program: https://theadhdclaritycoach.com/page/eyb-group-program

Find Other Coaching Videos on my You Tube Channel: https://www.youtube.com/@theadhdclaritycoach

📌 What does ADHD look like in girls? Is it different from how it appears in boys? And why does it matter?

In this episode, we dive deep into what ADHD can look like in girls and women—through the lens of eight real-life stories. From emotional regulation issues to sensory processing disorders, we'll uncover how ADHD impacts daily life and relationships and why it can be easy to miss or misinterpret these impacts.

These stories reveal the unique, often overlooked ways ADHD shows up in girls, especially the inattentive type that’s commonly missed in childhood. If you’re an adult woman exploring an ADHD diagnosis, or a parent wondering if your daughter might have ADHD, or a professional who supports neurodivergent individuals, this is for you!

As an ADHD coach and occupational therapist, I’ve worked with countless women who were diagnosed later in life—and their journeys often begin with stories like these.

Understanding ADHD in Girls: Real Life Stories and Insights:

TIME STAMPS

00:00 ADHD and girls

03:44 Ellie

08:42 Natalia

12:43 Meg

16:38 Jessie

20:23 Shreya

22:47 Jada

24:58 Faith

27:59 Lily

31:14 Wrap Up

🧠 Looking for Support for Learning to Work With Your Brain?

Join the waitlist for my next group program here 

She helps multi-passionate professionals discover how to explore their interests and consider essential career factors on their journey to unlock their career path.

In this podcast, we discuss :

• Challenges for college students in early career planning
• How to identify your skills, goals, needs and accommodation
• Fields of fascination – those areas of interest that have been neglected in the past, but can be explored now
• Challenges of multi passionate individuals and the importance of prioritizing interests and taking action
• How to recognize and overcome the "safekeeping self" by asking questions and exploring you possibilities
• How late-diagnosed and/ or older clients may face more challenges due to past experiences, current responsibilities and negative self talk
• How to advocate for yourself throughout the interview process and beyond

How to reach Shell: https://passiontocareer.com

Skye's services help overwhelmed professionals with ADHD create focused, balanced days for themselves and their families. Today she’s speaking about time and overwhelm and offers her tips on prioritization, delegation and how we can ease transitions between high to low dopamine tasks!

Connect with Skye via Instagram @‌unconventionalorganisation or visit her website at ADHD Treatment Online | Coaching for Symptom Management  for her prioritization filter and additional resources.

Things like:

"I always drop the ball"

"I'm such a disaster"

"I don't trust myself to make changes".

Not only do these shame-based stories wear us down, they move us far away from problem solving. That's because in order to effectively solve problems, we need to be open and curious. Self judgment is just the opposite of that! 

Self judgment doesn't attempt to look for answers because it thinks it already has them! If you have these kind of negative stories on repeat, they may be preventing you from actually finding the strategies that will work for your brain!

. 

In this episode of ADHD Crash Course, I talk about how my client's old stories impacted her and how she challenged those stories. As a returning college student with a bumpy academic past, she had some stories to push back on when she got behind in her assignments. 

I'll also talk about what happened next; how working on challenges like executive functioning skills and managing her overwhelm became much more doable once her brain moved off of the self criticism and into problem solving! 

• how to repair when we've made mistakes in our relationships
• under and over functioning (and why it matters for ADHD)
• teaching our children with ADHD to self advocate
• the 3 kinds of empathy 
• how those with ADHD can balance if they have too much "heart empathy"

Want to connect with Dr. Rosier? You can find her here.

• using transformational rather than survival thinking
• the importance of regulating your nervous system 
• building self awareness
• safe people: how to recognize them as well as determine if YOU are one for others
• the three kinds of empathy (and which one tends to be out of balance for many of us!)
• how empathy can go wrong for those of us with ADHD

Want to connect with Dr. Rosier? You can find her here.

Want more tools? Sign up for my FREE 5 day Sensory Strategies for ADHD email series here!

Interested in joining us for my NEW Group Coaching Membership? Use the code CRASH COURSE for the month of December for a BIG discount on your first month here!

Want to connect with Meredith?
Instagram:   / hummingbird_adhd 
Website: https://meredithcarder.com/
Book: https://meredith-rose-carder.mykajabi...

The process spiral learning can leave us doubting our progress (or even feeling like we're "failing") since we are working on several different areas gradually, but eventually we reinforce these skills and see big changes!

Interested in joining our new coaching membership? You can learn more here.

Sensory defensiveness has a significant impact on our daily function.  When common sensory inputs (like sights, touch, and sounds) overload our nervous system, it can be impossible to focus on what we want or need to do in the day. We might feel drained, agitated or panicked as our body respond to the perception of danger from these sensory cues.

The agitation and overwhelm that sensory overload triggers can make it difficult to regulate our nervous system, even long after the sensory input is removed!  Understanding what sensory defensiveness is, how it impacts us, and  and what we can do to help is an important tool for those of us with ADHD and the topic of today's episode of ADHD Crash Course.

Want to learn more about Sensory Strategies for ADHD? Join my free training below:
FREE Sensory Strategies Training!

Today we'll look at how to use the feelings wheel that was developed by Dr. Gloria Wilcox. This simple tool can help us label our more complicated emotions, regulate emotionally, and better communicate about our emotions with others.

 We'll also explore a related approach from Dr. Daniel Siegel; his "name it to tame it" model, and learn how just identifying/ labeling our emotions can serve as a powerful tool in regulating them!

Download your FREE Feelings Wheel PDF here!

Interested in learning more about my group coaching membership? Join the wait list today to get more information! 

• 3 reasons why people with ADHD are more likely to experience Imposter Syndrome 
• Why over-confidence and capability are often inversely related
• The Dunning Kruger Effect and why people who have more knowledge/ skill/ experience are often the very people who doubt themselves the most
• Why Donae thought she could easily reupholster a couch despite having no previous experience 

If you are dealing with imposter syndrome, you are not alone! Listen to today's episode to learn how to manage it.

Interested in learning more about my group coaching membership? Join the wait list today to get more information! 

• Having to dig a box mix out of the trash several times to re-read steps when baking
• Walking into a room but forgetting why you're there
• Forgetting a new acquaintance's name seconds after you've heard it

If any of these sounds familiar, you can join us today for a discussion on working memory; what it is and how to support your brain if you struggle in this area!

 How is it different from CBT (Cognitive Behavioral Therapy) and how is it used to support people with ADHD?

Today we'll explore the DBT approach and its components, including mindfulness, emotional regulation, interpersonal effectiveness and distress tolerance skills. 

When it comes to overwhelm, this pattern of thinking can make prioritizing and decision making tough. It's harder for us to "back off" of the connections our brain has made and see/ do one thing at a time. (This focus on one thing at a time is an important part of keeping overwhelm at bay).

In today's episode of ADHD Crash Course, I'll talk about practical ways that we can see less and how to use this approach to beat overwhelm!

What is mental load? It's the cognitive labor that goes into taking care of life. It’s the “worry work”; anticipating what is needed, researching options, planning, organizing, remembering, monitoring—- all of the thought work that goes into managing homes, work, family, and social lives. 

If you are not in a partnership, you carry the weight of this work independently and if you have ADHD, this invisible labor can be even more challenging since in requires strong executive functioning skills. 

Being in a partnership may not necessarily lighten this load for women, though. Studies suggest that women are often the default person for carrying the mental workload in families and that this can lead to overwhelm and burnout. Today we'll talk about this dynamic and ways we can protect against the negative impact of not sharing this cognitive work.

Additional Resources:
Fair Play by Eve Rodsky

Identifying and leveraging our personal values is a motivation hack that often gets overlooked! 

If we’re not aware of our top priorities when it comes to our values, we may miss out on a powerful tool for decision making. Learn more about how to apply information about your values to improve your motivation and gain clarity.

Links for this episode:

The VIA Character Strengths Survey:
https://www.viacharacter.org/survey/account/Register

Instagram: @grownowadhd

Website: GrowNOWTherapy.com 

Facebook: GrowNOW ADHD

Email: Mike@GrowNOWTherapy.com

Books Mentioned in Podcast:

Declarative Language Handbook (by Linda Murphy)

If you want more information on rejection sensitive dysphoria, you can access Caitlin's helpful resources handout here.

ACO  - ADHD Coach Directory:

https://acoo.memberclicks.net/directory-of-coaches

CHADD - Professional Directory:

https://chadd.org/professional-directory/

PAAC - ADHD Coach Directory:

https://paaccoaches.org/find-a-coach/

​ADDA - Adult ADHD Virtual Support Groups:

https://add.org/adhd-support-groups/

FREE printable pdf: 7 Coaching Questions for Overwhelm here: https://www.theadhdclaritycoach.com/subscribe

Small Group Coaching Program information:
https://www.theadhdclaritycoach.com/webinar-registration

• How do we determine if APD is playing a role in our difficulty sustaining attention?
• What treatments are out there for those of us who have an APD diagnosis?
• Do children and adults have the same treatment for APD?
• Is APD genetic?
• What school and work accomodations can help support APD?

We'll also learn"

• An effective treatment for Misophonia 
•  How uncorrected hearing loss can increase cognitive decline in adults (PSA: correct hearing sooner rather than later!)
• Why the "huh habit" can damage relationships
• Some great resources for connecting with APD specialists, no matter where you live.

Helpful links:

To find specialists near you:
International Guild of Auditory Processing Specialists
https://www.igaps.org/

Dr. Megan Reeves (adults)
https://www.helixaudiology.com/

Dr. Christa Reeves (pediatrics)
https://littlelisteners.com/

For my FREE training "Sensory Strategies for ADHD: Learn How to Change Your Energy & Focus!" register here: https://www.theadhdclaritycoach.com/webinar-registration-1

Interested in Embrace Your Brain, my small group coaching program? Learn more here: https://www.theadhdclaritycoach.com/webinar-registration

Ideas for a podcast episode? Interested in 1:1 coaching? Other questions? Reach out!
https://www.theadhdclaritycoach.com/contact

*You can access Theresa's free e-book here:
https://theresasfreegift.com

For my FREE training "Sensory Strategies for ADHD: Learn How to Change Your Energy & Focus!" register here: https://www.theadhdclaritycoach.com/webinar-registration-1

Interested in Embrace Your Brain, my small group coaching program? Learn more here: https://www.theadhdclaritycoach.com/webinar-registration

Ideas for a podcast episode? Interested in 1:1 coaching? Other questions? Reach out!
https://www.theadhdclaritycoach.com/contact

You can reach Tina here: https://tinamadsen.com/


For my FREE training "Sensory Strategies for ADHD: Learn How to Change Your Energy & Focus!" register here: https://www.theadhdclaritycoach.com/webinar-registration-1

Interested in Embrace Your Brain, my small group coaching program? Learn more here: https://www.theadhdclaritycoach.com/webinar-registration

Ideas for a podcast episode? Interested in 1:1 coaching? Other questions? Reach out!
https://www.theadhdclaritycoach.com/contact

Today we’ll discuss Rubin's "Four Tendencies" and how these apply to everyday life.  We’ll learn how these patterns of responding to expectations can impact our choices (and why this is particularly helpful information for those of us with ADHD).

For my FREE training "Sensory Strategies for ADHD: Learn How to Change Your Energy & Focus!" register here: https://www.theadhdclaritycoach.com/webinar-registration-1

Interested in Embrace Your Brain, my small group coaching program? Learn more here: https://www.theadhdclaritycoach.com/webinar-registration

Ideas for a podcast episode? Interested in 1:1 coaching? Other questions? Reach out!
https://www.theadhdclaritycoach.com/contact

✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE

In recent years, we've heard a lot about Executive Functioning Skills. But what are they, exactly?  How are they impacted with ADHD? Can we improve them? 

Today we explore all of these questions and more in our mini crash course on executive functioning skills. We'll also talk about what we can do to strengthen these skills and how we can support ourselves with strategies that fit our brains.

✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE

ADHD continues to be under diagnosed in females. Why is that?  Is there a difference in the way ADHD shows up for girls vs. boys?  

Today we'll look at these questions AND meet 8 different girls with ADHD. Most of these girls don't fit the stereotype of the “hyperactive ADHD child” and you may be surprised by the way ADHD shows up in their lives.