Hey team!This week, we have the return of Skye Rapson of Unconventional Organization to discuss an innovative tool she developed, the Planning Funnel, which is designed to help us break down our goals into manageable steps.This was a really fun conversation, and the planning funnel looks awesome - now, as a note, the planning funnel is part of Unconventional Organisation’s ADHD Academy - but they do have a promotion going now that includes the Planning Funnel and 15% off your first month. So if that’s something you’re interested in be sure to go check out https://www.unconventionalorganisation.com/the-adhd-academy In our conversation today, we talk about the importance of goals and planning, how to break down those goals, and ways that we can use ADHD-friendly strategies to make executing on those goals easier.Feel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/168This Episode's Top Tips Recognize that planning your goals is crucial, especially for individuals with ADHD, as it helps in managing time blindness and setting realistic expectations.Focus on a few select goals or themes to avoid feeling overwhelmed. This approach allows for more in-depth planning and a higher success rate.Break your goals into subtasks to make them feel more achievable and to clearly see the progression towards your larger goal.Planning can be more emotional than we tend to think of it. We need to be mindful of self-criticism and negative internal dialogues that can arise during the planning process and give ourselves the time it deserves.

Hey Team!Today we’ve got a real treat, I’m talking to one of my favorite people, Brendan Mahan of the ADHD Essentials Podcast. I last had Brendan on to talk about the Wall of Awful, his model of how everything that we do can be made harder from repeated failure. It’s a great episode and I’ll link that in the show notes if you want to get caught up on that.I asked Brendan back on the show because while we were at the International ADHD Conference I got talking to him about a different model of his and that’s the 9 parts of a transition. Now I understand that the idea of 9 parts of a transition can seem a bit daunting, but what I think the most salient point of this episode is, is that transitions are far more than what we initially think they are. Because of this we often underestimate what goes into making those transitions. But I’m getting ahead of myself here, in our conversation today, Brendan breaks down this model and we also explore strategies for managing distractions and understanding our emotional states.Checkout Brendan's podcast ADHD EssentialsFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/167This Episode's Top Tips Understand that each transition includes multiple components, not just the physical move from one task to another. We need to consider not just the stopping, moving, and starting components of a transition, but also the physical, cognitive, and emotional aspects as well.And just to hammer this piece home, we need to recognize and address the emotional aspects of transitions, as they play a significant role in the process. This is especially important when we’re switching contexts, like going from work to family stuff.It’s also important for us to understand that sometimes not all the parts of a transition are going to be all that impactful - some parts of the transition are going to be easy. But when we do struggle with moving onto the next thing it is important that we can step back and try and identify what’s going on and where we’re finding that resistance.

Hey Team!This week I’m joined by former paramedic turned holistic nutritionist and gut specialist Josh Dech to delve into the critical role of gut health in overall well-being. In our conversation, Josh challenges common health misconceptions and highlights the profound impact of the gut microbiome on various body systems, including mental health and in turn ADHD. We try to combine scientific insights, personal experiences, and practical advice on improving gut health through diet and lifestyle changes, offering a comprehensive look at gut health.Now before we get started I do want to make it very clear that the science behind our gut health is still in its infancy and while I do think it is something that is very important for us to be aware of, we also have to be aware that our understanding of what’s going on is still changing and advancing. As well, while I do think that our gut health can play a role in our ADHD management, it absolutely is not a cure for ADHD - so with that said, be sure to listen to this episode with an open mind but also with a grain of salt.Feel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/166This Episode's Top Tips By incorporating nutrient-rich and diverse foods into our diet we can support our gut health.Stress can play an important role in our gut health so it is important to practice stress-reducing techniques, which can have an added bonus of also helping with managing our ADHD.Engaging in regular physical activity is another way that we can help improve our overall gut health, which, simillar to stress management, exercise can also have a positive effect on our ADHD management. Win/Win.

Hey team!I’ve got a fun episode for you this week - I’m talking with Jesse J. Anderson about his new book, Extra Focus: The Quick Start Guide to Adult ADHD. I actually got to meet Jesse in person last November at the International ADHD conference (and I got to be on a panel with him as well) although we recorded this before then. And if you don’t immediately recognize the name, I’m sure you’ve seen some of his stuff online where he posts as ADHD Jesse.In our conversation today we delve into his experiences with ADHD, his journey as an author, discussing practical coping strategies, challenges with memory and motivation, and the importance of adapting to individual mental processes.Be sure to check out Jesse's book Extra Focus: The Quick Start Guide to Adult ADHDFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/165This Episode's Top Tips Avoid relying solely on urgency as a motivation source, as it can lead to negatively reinforcing cycles and increased anxiety. We can embrace a variety of strategies for coping with ADHD, while acknowledging that what works may change over time or depending on the situation.Prospective memory is our ability to remember to remember - and so with our ADHD it can be struggle not only to remember what we need to remember, but even that there is something that needs to be remembered. There are a variety of solutions we can try to help with this such as physical reminders, our calendars, and alarms on our phones.It’s important that we acknowledge and address the shame often associated with ADHD. ADHD is hard and having difficulties with ADHD is not your fault. However, we still need to take responsibility for finding and implementing coping strategies.

Hey Team!We’re kicking off 2024 with the incredible Jessica McCabe - creator, writer, and host of the award-winning YouTube channel How to ADHD. I’m sure a lot of you are already familiar with Jessica’s work as her YouTube channel has more than a million subscribers, but for those of you who haven’t, her channel contains a wealth of knowledge about ADHD and is one of the things that kicked me in the pants to start taking my ADHD more seriously.And now she’s coming out with a book: How to ADHD: An Insider's Guide to Working with Your Brain (Not Against It) - which is coming out on January 2nd - so tomorrow if you’re listening to this when this episode comes out.In our conversation today, Jessica and I discussed how we want to go from surviving our ADHD to thriving with it, to get past some of our issues with executive function and universal design. We also get into a lot of stuff about her book and how she was able to use a lot of the strategies that she wrote about in the book to also help her write that same book.Honestly, this episode was a blast to record and I hope you enjoy as much as I did putting it together.Be sure to check out howtoadhdbook.com to find Jessica's bookFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/164This Episode's Top Tips When we want to move from surviving to thriving we want to start looking at not just how we can get more things done, but what’s worth doing.Even projects we’re interested in can be difficult for us to work on, so it's important for us to keep them exciting with variety.When planning out those big projects, work backward from where you want to be to figure out all the steps in between so that we can see that path to done.Effort for us is not the problem, so trying harder is not the answer.

 In today’s episode, I’m going to be talking about what’s going on with Hacking Your ADHD over this last year and what’s coming up next year.No real show notes for this episode but feel free to ask me a question on my Contact Page

Hey team!This week I’m talking with, Jesse Mecham, the founder of the hit budgeting software, You Need A Budget - or as it’s more commonly abbreviated YNAB - now I understand, that the term, “hit budgeting software” does come off as a little strange, but it is honestly something that has quite the cult following. And I know that the idea of budgeting can seem a bit overwhelming so don’t worry we get into that. Also while the software is called You Need A Budget, that isn’t quite the focus of what’s going on. And while this software wasn’t designed for people with ADHD, the underlying tenents have really resonated with a lot of ADHDers.In our conversation today, Jesse and I discuss YNAB's four key habits for money management, including giving money "jobs", planning for future expenses, building flexibility, and aging money to create financial breathing room. We also talk specifically about how these methods can aid those with ADHD by promoting intentionality and creating helpful friction in spending and saving.Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/162This Episode's Top Tips Give every dollar a "job" - Assign your money to different spending categories and priorities when budgeting.Plan for irregular and future expenses - Don't just budget for fixed monthly bills. Save for things like car repairs. We need to be flexible with our budgeting to allow for when things come up.Add friction before purchases - Don't save card info in browsers. Figure out where the money is going to be coming from before purchasing to make spending more thoughtful.

Hey team!This week I’m talking with, Jesse Mecham, the founder of the hit budgeting software, You Need A Budget - or as it’s more commonly abbreviated YNAB - now I understand, that the term, “hit budgeting software” does come off as a little strange, but it is honestly something that has quite the cult following. And I know that the idea of budgeting can seem a bit overwhelming so don’t worry we get into that. Also while the software is called You Need A Budget, that isn’t quite the focus of what’s going on. And while this software wasn’t designed for people with ADHD, the underlying tenents have really resonated with a lot of ADHDers.In our conversation today, Jesse and I discuss YNAB's four key habits for money management, including giving money "jobs", planning for future expenses, building flexibility, and aging money to create financial breathing room. We also talk specifically about how these methods can aid those with ADHD by promoting intentionality and creating helpful friction in spending and saving.Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/162This Episode's Top Tips Give every dollar a "job" - Assign your money to different spending categories and priorities when budgeting.Plan for irregular and future expenses - Don't just budget for fixed monthly bills. Save for things like car repairs. We need to be flexible with our budgeting to allow for when things come up.Add friction before purchases - Don't save card info in browsers. Figure out where the money is going to be coming from before purchasing to make spending more thoughtful.

Hey team!In today’s episode we are talking with Terry Bartley, the author of Tyranny of the Fey, host of the podcast Most Writers Are Fans, and a full-time English teacher. In our conversation today, Terry shares his journey as a writer, revealing how he channels his creativity while managing ADHD. We also get into Terry’s diagnosis and how learning about the symptoms led to his self-recognition of the condition. We discuss some the misunderstandings of ADHD and how that can lead to some of the stigmas associated with ADHD. We also go into some of the many tool that Terry uses to help keep himself of track when writing and teaching.Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/161This Episode's Top Tips Deadlines are great tools to help keep you motivated and keep you on track - espesially in regards to righting. These deadlines are incredibly helpful for those things that don’t have a well defined done state (like writing).Accountability can be incredibly helpful for keeping us on task and can come from many sources. In Terry’s case, working with an editor helped keep him on track when he needed to follow through with those intentions of writing.The importance of grace and understanding is an critical building block in our ADHD journey - whether it is with ourselves or others we need to allow for room to make mistakes and grow with our ADHD.

Hey team!This week I’m talking with ADHD coach Shane Thrapp - but specifically, today we’re going to be diving into the service Focus101 - which is a free body-doubling site designed to help you get the most of your work time. Now, funny story, I’m actually working on this while body-doubling through Focus101 right now.Now in this episode, we’ll be getting into exactly what body-doubling is and how it can be incredibly helpful for completing those tasks that are hard for us to follow through on on our own. We also talk about a number of other tools that can be used in conjunction with body doubling, such as the Pomodoro technique, alarms, using our calendars, and ways to break our tasks into smaller pieces.Check out Shane's Coaching - Creating Order From ChaosandThe Men's ADHD Support GroupSupport me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/160This Episode's Top Tips Body doubling is a technique where we work in the presence of another person, even virtually, to help provide accountability. I can be effective at keeping us on track, reduce distractions and helps provide the motivation to stay on task.We can make body doubling even more effective when we use tools like Pomodoros, alarms, reminders, and breaking our tasks down into smaller pieces. I also personally find the aspect of scheduling a particular time to do a task to be an especially important aspect of body-doubling.As we discussed in the episode, Focus 101 is a free online tool for ADHD productivity combining features like body doubling, Pomodoro, and accountability groups.

Hey team!This week I’m talking with Strengths-Based Learning Expert Caitlin Meister who has made it her life’s work to bring her strengths-based, neurodiversity-affirming, joyful learning approach to other parents and educators.Caitlin is the Founding Director of The Greer Meister Group, a New York City-based private tutoring and educational consulting practice. She attended Wesleyan Unversity and went on to receive additional training through the Harvard Graduate School of Education and in the Orton-Gillingham approach for teaching students with language-based learning differences.In our conversation today we discuss strength-based and neurodiversity-affirming approaches in education that foster belonging and engagement for all students. We also explore practical strategies like reframing behaviors, collaborating with teachers, and providing specific praise to support neurodiverse learners. Caitlin shares insights on embracing neurodiversity and creating flexible, inclusive learning environments where children's strengths and differences are valued.Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/159This Episode's Top Tips We can focus on utilizing a child's strengths and interests as starting points for learning and growth to help build confidence and engagement.It’s important to work collaboratively with teachers as a team with the shared goal of supporting the child's well-being and success.Advocating for neurodiversity to be valued in learning environments can help create flexible spaces that can help everyone thrive.

Hey team,This week I’m talking with Jackie Silver about nutrition and wellness. Jackie is a Registered Dietitian with a Master of Health Science (MHSc) in Nutrition Communications. She has a firm belief that neurodivergent and disabled people deserve to live a healthy lifestyle but found the opportunities for these communities lacking, so she decided to start her own practice, Accessible Wellness. Her area of expertise is in working with kids, teens, and adults with autism, ADHD, and those with intellectual or developmental disabilities.In our conversation today, we discuss strategies for making nutrition and wellness more accessible. We talk about some of the common challenges we can face while trying to feed ourselves with ADHD, like irregular eating, difficulty with meal planning/prep, and poor interoceptive skills. We look at how we want simplified, tailored strategies to help people where they're at, rather than simply overwhelming them. We also go into some of the dangers of diet culture and the need to have compassion for ourselves when trying out new strategies.The Hunger-Fullness ScaleNeurodivergent-Friendly 30-Minute MealsBe sure to check out Accessible WellnessOn their WebsiteOn InstagramAnd these great articles from the blog:10 Principles of Intuitive Eating with a Neurodivergent TwistForget to Eat? A Guide to Mechanical Eating for Neurodivergent AdultsSupport me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/158This Episode's Top Tips Common challenges we can face when dealing with ADHD and food are irregular eating, difficulty with meal planning/prep, and poor interoceptive skills - that is recognizing when we are hungry or full or somewhere in between. To help combat this we can use strategies like eating schedules, snack cheat sheets, batch cooking, and using hunger/fullness scales to help build up that interoception.We can work on practicing mindful eating by paying attention to tastes, textures, and fullness cues even when we have distractions around. Remember that we want to focus on meeting ourselves where we’re at and doing things that work with our brains.It’s important to be compassionate with ourselves and focus on small, sustainable changes rather than demanding perfection.

Hey team!This week, I’m talking with Neha (name changed for anonymity) - she is a first-generation Indian immigrant who worked in big tech based out of the Bay Area, California. She now works to create awareness about undiagnosed ADHD in South Asians, especially women, and sells ADHD and autism-friendly products on her website pawtistictravel.com. And just as a quick note, Hacking Your ADHD listeners can get a 15% discount code with Hacking15 on all purchases.In our conversation today Neha talks about her history of chronic domestic and emotional abuse, and how finally acknowledging and getting help with PTSD revealed her ADHD symptoms and diagnoses. We explore the lasting impacts of childhood trauma, from physical and emotional abuse to neglect, and its connections to ADHD and other mental health issues. We go into the importance of self-validation, diagnosis, and self-compassion in the healing journey. Through our discussion, we try and provide insights into living with and managing ADHD, emphasizing small ways that we can work with our brains instead of against it.As such, this episode is a bit more intense than some other episodes so if that’s not something you are up for right now, feel free to skip this one or come back to it later. That said, I think this is an incredibly powerful episode and want to thank Neha for the vulnerability of coming on the show and sharing her story.ACE Test Resourceshttps://www.npr.org/sections/health-shots/2015/03/02/387007941/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-meanhttps://developingchild.harvard.edu/media-coverage/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean/Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/157This Episode's Top TipsOne way to evaluate the impacts of childhood trauma is through the Adverse Childhood Experiences (ACE) test, which can help access what many of us might just think of as a normal childhood. It’s important that when we’re looking at our ADHD we also consider issues like complex trauma which can exacerbate the symptoms.Even if it feels like we don’t have big T trauma, it can still play a role in how we manage our ADHD symptoms - we also often have a tendency to try and minimize the impact that trauma can have on us. It’s important to remember that trauma isn’t a competition and everyone is going to respond differently.It’s vital for us to recognize that if we were harmed we’re not to blame and that if we’re trying to seek validation from our abusers we will often be met with gaslighting. It doesn’t matter how the abuser feels about the situation, and can instead focus our energy on treating ourselves with compassion and healing.

Hey Team,This week I’m talking with Chuck Wisner, an expert in effective communication. He was a senior affiliated mediator with the Harvard Mediation Program and is president of Wisner Consulting. And he recently published the book, The Art of Conscious Conversations: Transforming How We Talk, Listen, and Interact.In our conversation today, he introduces us to the four archetypal conversations that underlie all our interactions, from storytelling to collaboration and from creativity to commitment. He shares practical tips on navigating these conversations with mindfulness, highlighting the power of questions and the importance of understanding standards in our interactions, whether in business or personal relationships.While this isn’t a strictly ADHD episode, I think it still is a valuable look at communication and something that many of us with ADHD can struggle with. Through our conversation, I do try and link up many of the ideas with how they present to those of us with ADHD.Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/156This Episode's Top TipsWork 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.

Happy ADHD Awareness Month!This week, I’m talking with Kim Nguyen of Skylight -Now, real quick, before we jump into the rest of the introduction, I just wanted to mention that Skylight Calendar has sponsored the show in the past, but this this episode itself isn’t sponsored.With that said, in this episode, we discuss the Skylight Calendar in depth. We delve into how we can use digital tools like the Skylight Calendar to help families create easier coordination and reduce the stress associated with scheduling. Kim shares her insights on distributing the mental load, empowering kids, and fostering confidence through structured scheduling and visual reminders.Be sure to check out the Skylight CalendarSupport me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/155This Episode's Top TipsDigital calendars can help families stay organized by displaying events, tasks, and reminders.Calendar can help empower children to take ownership of their schedules and responsibilities. The Skylight Calendar in particular, allows kids to input their own tasks and check them off, promoting independence and accountability.It is important to distribute the mental load of organizing family schedules and tasks among different family members. By having a system that allows multiple inputs, it helps share the responsibility of family scheduling.

Happy ADHD Awareness Month!This week I’m talking with fellow ADHD podcaster Peter Shankman. Peter is the host of the Podcast Faster Than Normal where he talks with people around the world who have learned how to unlock the gifts ADHD diagnosis, and use it to their personal and professional advantage. He is also the author of Faster Than Normal: Turbocharge Your Focus, Productivity, and Success with the Secrets of the ADHD Brain and also just recently came out with a new children's book, The Boy with the Faster Brain.In our conversation today Peter shares the story of his own journey, from feeling "broken" to recognizing how he can harness his ADHD. We also discuss practical strategies for working with our ADHD, owning our decisions, and the importance of things like morning routines and exercise.Be sure to check out Peter's podcast Faster Than NormalAnd his books:Faster Than Normal: Turbocharge Your Focus, Productivity, and Success with the Secrets of the ADHD BrainThe Boy with the Faster BrainSupport me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/154This Episode's Top TipsRecognize and value the unique strengths that come with having an ADHD brain. Rather than seeing ADHD as a limitation, we view it as a unique attribute that can drive success if properly harnessed.To overcome feeling overwhelm, we can break tasks into smaller, more manageable steps. We can often find ourselves in paralysis when we don’t know where to start and by breaking tasks down we can often find our way.We can leverage technology as an aid with tools like ChatGPT to assist with starting projects or tasks. Technology can be a beneficial companion in providing structure and easing the initiation of tasks.

Hey team,This week, I’m talking with the founder of the Inattentive ADHD Coalition and author of Living with Inattentive ADHD: Climbing the Circular Staircase of Attention Deficit Hyperactivity Disorder, Cynthia Hammer. In our conversation today, we discuss Cynthia’s journey with a late diagnosis of inattentive ADHD and critical lessons that she’s learned along the way. We also explore the challenges of recognizing ADHD, dispel common myths, and emphasize the importance of early diagnosis. From overcoming critical self-talk to self-publishing her memoir, Cynthia shares valuable insights on living with ADHD and creating a brighter future for those of us in neurodivergent community.Be sure to check out the Inattentive ADHD Coalitionand Cynthia's book: Living with Inattentive ADHD: Climbing the Circular Staircase of Attention Deficit Hyperactivity DisorderSupport me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/153This Episode's Top TipsAvoid 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.

Hey team!This week, we’re talking with the co-founder of the productivity app Tiimo, Helene Nørlem. In our conversation today, we discuss what Tiimo is and how it can help with planning, especially for the neurodivergent community.The discussion also explores the broader aspirations of Tiimo to advocate for neurodiversity, the potential of integrating AI to enhance user experience, and the importance of creating awareness and resources for the neurodivergent community.Be sure to check out the Tiimo AppSupport me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/152This Episode's Top TipsWhile planning can be difficult for those of us with ADHD, having some sort of scaffolding in can help us make the most of our days.Tiimo is focused on creating a balanced app that assists you in creating a plan for the day that won’t overwhelm you - this also includes making sure were making time for things like self-care.One of best ways to help us get going on our to-do lists is to breakdown our tasks into more manageable subtasks and this breakdown of tasks can be greatly assisted through the use of AI tools that are built into Tiimo (or found in other apps as well).

Hey team!This week, I’m joined by Antonia Bowring - Antonia holds a B.A. in Political Science, an M. Phil. in Development Economics, and an M.B.A. She is an ICF-certified coach with an Executive Coaching Certificate from NYU. She is a frequent speaker to on topics ranging from mindfulness, ADHD in the workplace, and communication best practices.In our conversation today, we delve into the challenges and strengths associated with ADHD and how we can work on leveraging those through creativity and intensity. We also talk about embracing ADHD, the importance of self-acceptance, mindfulness practices, strategic collaboration, and get into what it means to receive a late diagnosis.Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/151This Episode's Top TipsRecognizing 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.

Hey team,This week, we’re diving into the innovative world of digital therapeutics with Dr. Scott Kollins, exploring the potential of a unique game-based treatment for ADHD.Dr. Kollins works for a company called Akili that has been developing a video game that is designed to help treat the symptoms of ADHD. The game EndevorOTC was only available for iOS, but they also just recently launched an Android version.In our conversation today, we discuss the challenges, successes, and future of this pioneering approach to managing ADHD.Check out Endeavor OTCSupport me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/150This Episode's Top TipsWe 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.

Hey team,This week I’m talking with Rachel Scanlon, a stand-up comedian, actress, writer and co-host to the podcast Two Dykes and a Mic. Seen on Don't Tell Comedy, JFL’s Straight Up Stand Up, and Comedy Central, Rachel is a high-energy comic that buzzes with positivity.In our conversation, we hear about Rachel’s journey with ADHD and her decisions to manage it. We also explore the intertwining worlds of ADHD and queer identity. From the challenges of school to the joys of podcasting, our conversation ranges and highlights the power of embracing your own unique experiences.Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/149This Episode's Top TipsPeople 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.

This week I’m talking with Star Hansen, a Certified Professional Organizer (CPO©) and Clutter Whisperer on a mission to help you banish your personal Clutter Monster. Her methodology focuses on helping you take control of your stuff and create a life you’re truly proud of. Star looks at the deeper meaning of your stuff to help you figure out why you feel overwhelmed by your clutter in the first place. Star’s best-selling book, “Why the F*#@ Am I Still Not Organized?”, has inspired countless individuals to tackle their clutter head-on and find lasting solutions.In our conversation, we discuss the significance of having clutter-free spaces and the impact it has on mental and emotional well-being - how clutter can create stress, affect decision-making, and hinder productivity. We also delve into the emotional attachment people often have to their belongings, how clutter can impact relationships, and how clutter can highlight personal values and emotional struggles.Check out Star's Freebies (including a copy of her book)Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/148This Episode's Top TipsFresh 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.

Hey team ,this week I’m talking with Dr. Jessica Stern about ADHD, mental health, and trauma. Dr. Stern is a licensed clinical psychologist, consultant, and clinical assistant professor at NYU Langone Health. Her areas of specialty are depression, anxiety, ADHD in adults, and trauma, as well as burnout, productivity, and corporate wellness.In our conversation today we discuss the intersection of ADHD and trauma, the need for routine and structure while still maintaining our need for spontaneity. We also get into the importance of support networks and how we can also check in with ourselves.Additionally, we also talked about Wondermind, a mental fitness company that Dr. Stern is serving as an advisor. Wondermind was co-founded by Selena Gomez and Mandy Teefey and just launched their own podcast Baggage Drop which features short 10-minute episodes to help with mental health and build habits.Be sure to check out my interview with Skye Rapson on her podcast The ADHD Skills LabSupport me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/147This Episode's Top TipsFresh 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.

In just one more month we're going to be coming up on the halfway point of 2021 — I know, I have no idea how it got here either.But with this mark in time we're starting to see a shift going on - while COVID certainly isn't a thing of the past, the vaccine role out has opened up a lot of possibilities for what we want our future to look like.At the end of 2020, I did some planning for 2021, but I knew that a lot of it was going to be uncertain so I didn't make too many specific plans. But now that I'm getting a better grasp of what the future might hold — although let's be honest, with ADHD we're always going to have a lot of uncertainty — I felt like it was time to go over those plans again and maybe give myself a fresh start.In this episode, we're going to be talking about the fresh start effect, go over some stuff on planning, and how we can work on sticking to those plans.Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/76This Episode's Top TipsFresh 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.

As we've been working on goals one place I want us to take a step back on and think about is meeting ourselves where we are.As we get going with our planning we tend to decide that well we want to do all of the things. And I mean why not, there are a lot of things that I want to do, if I don't start now, when am I going to start? I can't tell you how many ill-fated adventures I've started because of that whole "if not now, when?" line - there are so many things that I should be investing my time in now. I need to be meditating and exercising more and eating healthier and saving money and work on business and building my relationships and learning new skills and on and on and on.I'm sure everyone listening has that list of things they know that they should be starting on now because the sooner the better results you'll see down the line. But we're not starting on them... or when we do we don't stick with the changes.Today we're going to be looking at what it means to meet ourselves where we're at and then some of the ways that we can work on making that happen.\Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/80This Episode's Top TipsWe 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 stepping stones to reaching your goals.

Trimethylxanthine is the world's most popular psychoactive drug - for many caffeine is such a ubiquitous substance that calling it a drug seems like a misnomer. How could something so widely used that has so few regulations around it be a drug? But a drug is simply a chemical substance that affects our nervous system function and can result in changes to our perception, mood, cognition, and behavior. I feel like caffeine ticks the box pretty well on all those accounts.In today's episode, we'll be exploring how caffeine works - some of its benefits and negatives and then we'll be looking at what we know about how caffeine and ADHD mix.Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/91This Episode's Top TipsCaffeine 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.

Over the last few weeks, I have hit a number of points where it all just felt like too much - now there are a number of things that have contributed to this, but one of the keys always behind when I get overwhelmed is doing too much. This is despite the fact that even when I have too much on my plate it always feels like I should be doing more. That I could squeeze in just a few more things and then… well then I’d probably also still be trying to add more things to do.In today’s episode, we’re going to be exploring why doing more isn’t usually the best thing for us to pursue and how doing less can actually help us actually accomplish the things we really want to do.Support me on PatreonFeel free to ask me a question on my Contact PageFind the show note at HackingYourADHD.com/111This Episode's Top TipsPrioritizing 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.

One of the ideas that I’ve been playing with lately is how to go about my planning in a more natural way or perhaps a better phrase would be functional, because while I love the idea of planning it doesn’t always work out how I want to it to.And to be clear, I don’t mean that my plans don’t work out, what I’ve been grappling with is that often when I do my planning I’ve failing to do it in a way that encompasses both my professional and personal life. I think this is an aspect of layering on my personal planning over my professional planning - but really I should be doing it the other way around. It makes more sense for me to build my planning around things like saying when my kids are in and out of school. It should be based on what’s going on in my life around me.And so it dawned on me that one of the ways I could adjust this planning was to focus that planning that was seasonal - because with each season there are definite changes in how I go about my life. And so today we’re going to be exploring how we can look at planning with those seasonal changes in mind.Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/seasonalplanningThis Episode’s Top TipsWhen 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.

Today we’ve got a bit of a different episode coming your way - in this episode, I talk with award-winning director Saman Kesh. Kesh is known for his narrative music video work with artists such as Basement Jaxx, Calvin Harris, and Placebo.In our broad-ranging conversation, we talk about the creative process and having ADHD, medication, therapy, and a whole host of other topics. This episode is a bit more of the practical side of managing ADHD, and there are great tips littered throughout the episode.Support me on PatreonFeel free to ask me a question on my Contact PageFind the show note at HackingYourADHD.com/samankesh

Hey team,This week I’ve got an awesome conversation for you with Jodi Lasky -Jodi is a seasoned entrepreneur, coach, and author with extensive knowledge in neuropsychology, accountability, productivity, and introversion. Drawing on her background in Communication, Culture, and Technology, as well as law, Jodi has dedicated her career to understanding leadership and personal tendencies. Her coaching program, 'The Introvert Founder', leverages her understanding to help introverted entrepreneurs navigate the complexities of business success, encouraging them to work in harmony with their natural tendencies rather than battling against them.In our conversation today, talk about using the ideas from Agile Product Development and implementing them for personal goal setting and planning. But we also explore issues around neurodivergence, particularly focusing on ADHD and introversion. Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/146This Episode's Top TipsWe 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 personal time.

When it comes to understanding our ADHD it can be a bit of a minefield to navigate - one of our most pernicious problems is that often we're never really educated in what it means to have ADHD. And to top that off, what we learn from pop-culture just reinforces stereotypes that don't really reflect what ADHD is actually about.One of the most important ways to help manage our ADHD is to accept it, but that can be really hard to do if we don't actually have a good grasp of what having ADHD means. So in today's episode, we're going to be diving into the ADHD subtypes (or presentations as it's now being called) → there are the 3 kinds of ADHD that you might be diagnosed with, hyperactive-impulsive, inattentive, and combined.Today we're going to be exploring these presentations of ADHD and working on understanding how this can help define our own ADHD. Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/subtypesThis Episode’s Top TipsADHD 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.

Hey team,I’ve recently been thinking about task initiation a lot, but while working on the first draft of this episode, I realized that there were a few ideas that were important to explore first.So in this episode, we’re going to be exploring some ideas of executive dysfunction, but then we’re also going to be getting into stuff surrounding our mental and physical health and then how we can work on our systems that help keep everything in order. Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/145This Episode's Top TipsWe 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.

Hey team, this week I had a great conversation with leadership coach Leigh Collier. In this episode, we go over the process of how she helps individuals discover the best version of themselves by overcoming limiting beliefs. We also delve into topics such as identifying personal strengths, the importance of seeking support from communities, and get into how we can challenge those self-limiting beliefs. We also go over the value of individuality, working with your own brain, and distinguishing coaching from mentoring or therapy. Be sure to check out Leigh's Website: https://www.ttncoaching.com/Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/144This Episode’s Top TipsThose 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 the right direction. We can recognize that our strengths are unique to us and that they can help contribute to our success as leaders.

This week I’m talking with Dez Rock, an entrepreneur with over 20 years of experience and currently serves as the CEO at SIEMonster - a web security company. But today we’re focusing on her ADHD and how she believes it has made her into an exceptional leader.In our conversation, we discuss our experiences with ADHD and its impact on our lives. We also talk about the importance of deadlines, the challenges and benefits of ADHD, and also touch on the significance of routine. And we also get into the need for support systems, the detrimental effects of shame, and the value of sharing personal stories within the neurodiverse community.Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/143This Episode’s Top TipsBuild 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.

With ADHD we get to hear a lot of advice on how to get past our various symptoms. Sometimes that advice isn’t so bad, sometimes it’s pretty good - I mean that’s what I’m trying to do with this podcast. But more often than not the advice we get for how to deal with our ADHD is downright bad.In this episode we’re going to be exploring some of this unhelpful advice and what makes it bad and hopefully how we might be able to turn it around into something useful.Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/142This Episode’s Top TipsMuch 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.

Hey team, I’ve got a great conversation for you this week with María-Victoria Albina - she’s a Master Certified Somatic Life Coach, UCSF-trained Family Nurse Practitioner, and Breathwork Meditation Guide. With over 20 years of experience in health and wellness, she brings a wealth of knowledge and expertise to our conversation today. She holds a Master's degree in Public Health from Boston University School of Public Health and a BA in Latin American Studies from Oberlin College.In today’s episode, we delve into practical tools and empowering practices to support your journey toward wellness. We get started with some definitions and then navigate through self-care, boundaries, nervous system regulation, and so much more.I had a great time talking with Maria-Victoria, and I hope you’ll get as much out of this conversation as I did. Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/141This Episode’s Top TipsBy 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 authentic way.

All right, I’m back from my little break and we’re just heading right back into the hard stuff - or at least how we can start getting it checked off our to-do list.Today we’re going to be looking at some more ways that we can adjust our mindset around doing hard things and also looking at some of the reasons we might be choosing to do certain hard things. Then we’ll finish up this series by digging into a few of the more concrete things that you can do so that you can tackle those hard things.Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/hardthingspart3This Episode’s Top TipsPart 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.

Last week we began this series on how to do hard things and looked specifically at how we define hard things and ways that we can work through some of our problems so that they can become more manageable.This week we’re going to be continuing that conversation but with a lens that focuses on why it can be so hard for us to even attempt to do hard things. We’ll be looking at some of the misconceptions we have about doing hard things as well looking at how acknowledging the hard things we’ve done in the past can help us do more hard things in the present.Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/hardthingspart2This Episode's Top TipsWe 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.

One of my favorite sayings from Brendan Mahan of the ADHD Essentials podcast is that ADHD is life on Hard Mode.The executive dysfunction that comes with ADHD makes everything just a little bit more difficult. From doing the dishes to filling out tax returns we find ourselves needing to put in more effort than our neurotypical peers.But what’s important for us to remember is that while these things can absolutely be harder for us to do, it doesn’t mean it’s impossible.Today we’re going to be exploring this idea of doing hard things - what makes something difficult and how we can work on moving ourselves through that process.Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/hardthingsThis Episode's Top TipsIt 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.

Hey team,Recently when I was talking with my therapist, they mentioned that it seemed like I would frequently go into the fawn response - I was a little taken aback by this because while I felt like I’d heard of the fawn response before, it wasn’t something I was familiar with, or even could even particularly put my finger on what it was.Fortunately for me, I run a podcast where I can dive into topics and gleam a bit more understanding about things I’m interested in.While most of us have probably heard of the fear responses of fight, flight and freeze, there is also a forth response known as fawning. In today’s episode we’re going to be looking at all the fear responses as well as looking at how we can start working on better controlling those responses.Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/140This Episode’s Top TipsWhen 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. 

 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. Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/139This Episode’s Top TipsTraditional 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.

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.Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/138

Executive function is a hot topic around ADHD - and more specifically how we often have a deficit in it.One of the trickiest parts about executive function is that there isn’t a universally accepted model of executive functions - I know that feels kind of surprising because it seems like something that is talked about as much as executive functions is that we’d have something that is generally agreed upon. So for this episode, we’re going to be focusing on Russell Barkley’s self-regulation model - although I’ll certainly be pulling from other sources as well.I really like Dr. Barkley’s model of self-regulation, because in many ways we can actually look at ADHD as a disorder of self-regulation itself. And that’s exactly what Dr. Barkley proposes, that executive function and self-regulation are the same thing and that with ADHD we have a deficit in our executive functions and therefore a deficit in our self-regulation.As such, I’ll be using executive function and self-regulation interchangeably throughout the episode to help emphasize that they are the same thing.In this episode, I’m going to go into exactly what executive function and self-regulation are, how we use them and how we can get back on track when we find ourselves missing some of that self-regulation.Support me on PatreonAsk me a question on my Contact PageFind the show note at HackingYourADHD.com/executivefunctionThis Episode’s Top TipsWe 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-regulation we need to do. This means doing things like putting away distractions and making time more visible.

Hey team, this week I’m talking with Dawn Barclay about her book, Traveling Different: Vacation Strategies for Parents of the Anxious, the Inflexible, and the Neurodiverse. Regardless of whether or not you have kids, traveling can be difficult when you have an invisible disability, such as ADHD. There are so many things that we have to keep track of, and even when we get there, there are still a host of things that our ADHD can make even more difficult.Dawn has spent her career working in the travel industry as well as working as a travel writer. She wrote this book as a guide to what she wished she had 20 years ago. In our conversation today we talk about some of the many difficulties that come from traveling with neurodiverse children (and ourselves) and then what we can work on doing to help alleviate some of those stressors. Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/137

One of the ideas that I was presented with during the pandemic was that of surge capacity - this is the idea that we all have reserves of emotional energy that we can call on when we’re in a crisis situation. And this was an important idea for people to grasp as the pandemic wore on because people were finding themselves depleted. Despite having been able to handle everything they eventually came to a wall where they didn’t have any more to give.This is an important concept, but not specifically what I want to talk about today because what I want to talk about is what I gleaned from this idea. That we because we have surge capacity, we also have a normal capacity. This seems like a fairly obvious point, but also one I think that a lot of us with ADHD often overlook. Despite everything I know about planning it is still far too easy for me to try and squeeze too much into one day. And this isn’t just in terms of how much time I have or how much energy I have, but just how much I can reasonably take on.In today’s episode, we’re going to be exploring this idea of capacity and how it can impact our ability to get anything done. We be looking at what we can do on these days and how we can actually use them to help ourselves to recover. Feel free to ask me a question on my Contact PageorSupport me on PatreonFind the show note at HackingYourADHD.com/LowCapacityThis Episode’s Top TipsWe 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 our capacity is creating some accountability around our self-care tasks so that we actually follow through with those intentions.

Hey team, this week I’m talking with Natalie Lue about her book, The Joy of Saying No. Natalie is the author of the popular relationship and self-esteem blog Baggage Reclaim, as well as the host of The Baggage Reclaim Sessions podcast.With ADHD, we can often end up as people-pleasers, always putting other people’s needs above our own. And while being helpful is a great trait, we also need to make sure that we’re taking time for ourselves as well.In our conversation today, Natalie and I discuss how to get out of people pleasing and work on setting up boundaries to help keep us on track with what we really want to be doing.Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/136This Episode's Top TipsPeople 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.

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.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.Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/135This Episode's Top TipsThere 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.

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.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. Support me on Patreon Feel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/134Be sure to check out https://www.roxiemartincoaching.com/

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.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.Support me on Patreon Feel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/133This Episode's Top TipsWhen 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.

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.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. Support me on Patreon Feel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/132Be sure to check out https://www.unconventionalorganisation.com

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.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.Support me on Patreon Feel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/131This Episode's Top TipsActivation 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.

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.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.Support me on Patreon Feel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/130This Episode's Top TipsTo-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.

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.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.Support me on PatreonFeel free to ask me a question on my Contact PageThis Episode’s Top TipsWhen 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.

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.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.Support me on PatreonFeel free to ask me a question on my Contact PageThis Episode’s Top TipsJust because something feels urgent doesn’t mean that it’s actually important that we do it right that instant. We often haveWe 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.

Hey team, this week we have another listener question: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.Support me on PatreonFeel free to ask me a question on my Contact PageFind the show note at HackingYourADHD.com/noadhd

Hey team, Happy New Year!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.Support me on PatreonFeel free to ask me a question on my Contact PageFind the show note at HackingYourADHD.com/2023

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.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.Support me on PatreonAsk me a question on my Contact PageFind the full show note at HackingYourADHD.com/freshstartcleaningThis Episode's Top TipsYou 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.

Hey team, this week we’ve got a listener question:"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're interested, be sure to sign up for the ADHD reWired Coaching and Accountability Groups at coachingrewired.comSupport me on PatreonFeel free to ask me a question on my Contact Page

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.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.comSupport me on PatreonFeel free to ask me a question on my Contact PageFind the show note at HackingYourADHD.com/wiseheartBe sure to checkout Wise Heart Nutrition on their website:wiseheartnutrition.comor onInstagram

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?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.Support me on PatreonFeel free to ask me a question on my Contact PageThis Episode’s Top TipsRegardless 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.

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.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.Support me on PatreonFeel free to ask me a question on my Contact PageThis Episode’s Top TipsThe 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.

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.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.Support me on PatreonFeel free to ask me a question on my Contact PageThis Episode’s Top TipsThe 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.

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.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.Support me on PatreonFeel free to ask me a question on my Contact PageThis Episode’s Top TipsEmotions 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.

 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. Support me on PatreonFeel free to ask me a question on my Contact PageCheck out this week's sponsor, Athletic GreensThis Episode’s Top TipsWhile 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.

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.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 PatreonFeel free to ask me a question on my Contact PageThis Episode’s Top TipsWhile 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.

Hacking Your ADHD just passed the three-year mark, which I’m just amazed at. Amazed with having stuck with it, amazed with how the show has grown and amazed with my wonderful audience. It also feels like I was just doing the 2-year episode not so long go… you know, like 12 months ago or so. That’s the funny thing about time, it just keeps marching on regardless of how well we’re paying attention to it.For this year's anniversary episode, I decided that I’d take a look back at some of the things I’ve learned about ADHD over the last three years. I’m going to cover some of the a-ha’s and misinformation that I’ve had and seen - as well; I’ll be looking at how my views on trying to be neurotypical have changed and some of the ways I’ve learned to better embrace my ADHD. And, of course, I just want to mention that this episode is just touching on this topic of what I’ve learned because, well, it’s been a lot.And I also just want to take a quick second to thank everyone who has decided to join me on this ADHD journey. I truly appreciate having you along for the ride.Support me on PatreonFeel free to ask me a question on my Contact PageShow note at HackingYourADHD.com/threeyearsThis Episode's Top TipsThere are always going to be more a-ha moments when we go “oh, that’s an ADHD thing?” but we’ve got to temper those moments with the understanding that there is also a lot of ADHD misinformation out there and we always have to check our sources.While it can feel like we’re just a flavor of neurotypical it is important for us to realize that ADHD has it’s own way of operating the brain and that we need to look for solutions that work with our brains, not someone else’s.It’s more than okay for us to do less, in fact a lot of the time is better for us to take something off our plate because we often take on too much. By doing less we’re allowed to focus more on the things that really matter.

As I was finishing up my Getting Started episode I realized that if I had been talking to someone I’d also still have a ton of questions and feel like that episode really didn’t answer anything for me. Or rather I think I’d have felt like it didn’t answer the question I thought I had asked. Now to be fair to past me, while, yes, I kind of did that, but also when we’re talking about where to get started with our ADHD management we really don’t know those things but nonetheless those are really important things for us to hear.And I still think those are the place we should get started with our ADHD management, but I also know that there are other places that people are going to have questions about, so in this episode, I’m going to try addressing some of those, specifically, therapy, coaching, and accountability. I may even have to slap on part three to address some of the lifestyle changes that can be incredibly helpful for managing your ADHD. Again, as I mentioned in the last episode, ADHD is a spectrum disorder and we’re all going to be starting at our places. We’re all unique ADHD snowflakes and we’re all going to have our areas where our ADHD affects us the most.Support me on PatreonFeel free to ask me a question on my Contact PageThis Episode’s Top TipsWhile 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.

One of the questions that I’ve been getting a bit more frequently recently is just trying to understand where to get started with ADHD - and I think this is a question that a lot of us have because there is just so much out there on ADHD and it’s hard to know where even to begin thinking about what you might want to be doing.In today’s episode, we’re going to be exploring this idea by first looking at some of the areas that ADHD entails, how that knowledge can boost your ability to manage your ADHD, and also take a look another look at the Wall of Awful.Support me on PatreonFeel free to ask me a question on my Contact PageThis Episode’s Top TipsADHD is a spectrum disorder meaning that you are going to have a variety of symptoms to varying degrees. Your ADHD is unique to you, and how you treat your ADHD is going to be a matter of figuring out which symptoms are affecting you the most.One of the hardest parts of ADHD is getting past our internalized messaging around who we are - if we haven’t taken the time to work on accepting how our ADHD affects us, then it is easy for us to blame our problems on ourselves as personal failings instead of accepting how our ADHD can hold us back.The Wall of Awful is the emotional impact of repeated failure, and it makes activating on tasks even more difficult - there are 5 ways people try to get past the Wall of Awful, two don't work, and one works but is damaging to our relationships and then two that work - the two that don't work are staring at it or trying to go around it - the one that works but is damaging is trying to hulk smash through the wall - the two that work that we want to focus on are climbing the wall and putting a door in our wall.

Hey team - thanks for sticking with me during my break and to everyone that filled out my survey a few weeks back. Your input was really incredibly kind and I’m excited to get back into the show.To get things going we’re going to come back at it with some listener questions - questions that I kind of let build up while I was on break, so I may be doing a few of these episodes to try and catch back up on things, although don’t be shy to drop a new question on me at hackingyouradhd.com/contact In this week’s Q&A we’re going to be looking at working from home and how to do better with some of our eating habits. Support me on Patreon

I know the term spiritual energy is going to throw a lot of people - so let's start off by getting clear on what I mean here. When I'm talking about spiritual energy I'm not talking about anything religious here, I'm simply referring to the idea that you have an energy reserve that you can tap into when you're doing something that matters. And specifically, something that matters to you - this doesn't have to be some higher calling type of idea.One thing that really illustrates the idea of digging deep into that energy reserve for me is when I'm doing something like weight lifting. As I get to the end of my set I can find myself flagging, I can feel like I'm not going to be able to push the bar the 3 more inches it needs to go to rack my bar - and yet I can have my spotter tell me "you've got this" and my brain hears that and I push just a little bit harder and I finish out. Where did that energy reserve come from? As far as I was concerned I was already pushing as hard as I could and yet, with just a few words I was able to find that motivation to push a little harder.Access to the human spirit isn't just limited to athletic endeavors. And our motivation to dip into this energy source often comes from doing meaningful work. Many people don’t recognize meaning and purpose as potential sources of energy, but when we're doing work that aligns with our values we are able to accomplish so much more. Today we're going to be looking at three areas that we can use to access our spiritual energy: living their core values in their daily behaviors, doing the work that we do best and enjoy the most, and allocating time and energy in our lives for the things we deem most important.Support me on PatreonFeel free to ask me a question on my Contact PageShow note at HackingYourADHD.com/spiritualenergyThis Episode's Top TipsThere are three areas we need to focus on for our spiritual energy: Living our values, working with our passion, and scheduling time for those things that matter to us.Spend some time exploring your values by asking yourself what you can't stand - when you define what you won't put up with it is often helps define what we do stand for.Work on finding what you are passionate about by defining what you are willing to put up with - further refine your passion by finding your work "sweet-spot" by finding where you are effective, effortlessly absorbed, inspired, and fulfilled.Use your calendar to schedule your most important work - follow your energy patterns and try to schedule those most important tasks early in the day.

Help me out by taking my podcast survey!Emotional Energy isn't as cut and dry as physical energy - there are no emotional calories that we can track and measure. And while there is no scientific delineation of how to measure emotional energy it’s still something that we can all feel - we're not robots. We know that when we're feeling those positive emotions that sometimes we can barely contain the energy we're feeling - when we're seething with rage it can feel like we're going to burst. When we're sad it can feel like we want to melt into our beds and never be seen again. When we're overstressed it can feel like if we don't do something our skin is going to crawl off but even the idea of attempting that first step still feels like too muchOur emotions play a big role in our energy levels throughout the day. Just because we don't have a good way to measure them doesn't mean that we should write them off.Support me on PatreonFeel free to ask me a question on my Contact PageFind the show notes at HackingYourADHD.com/emotionalenergyThis Episode’s Top TipsOur emotions play a big role in our energy management throughout the day - but emotions are complicated. While we can derive energy from both positive and negative emotions, we're better off using the energy from our positive emotions - The energy we draw off of emotions like fear or anger often comes with a price.We want to build our emotional intelligence by trying to observe ourselves - check-in with yourself throughout the day and ask, what am I doing? and how is that making me feel? You can also go beyond that by asking how you feel about the emotions you're feeling.When scheduling your day make sure that you are giving yourself time to recover after emotionally draining activities. If you need a quick fix to calm yourself down, try taking deep belly breaths. Deep breathing creates a physiological response that encourages your body to relax - as your body relaxes, your mind will follow.Give yourself some time to let yourself think. With ADHD we spend a lot of our day go from one distraction to the next - but when we let ourselves have the goal of just letting our minds wander it can help us explore how we're feeling and recharge our emotional batteries.

Help me out by taking my podcast survey!Today we're going to be looking at ways that we can work on cutting down distractions and staying focused. We'll also be looking at ways that we can better schedule our time to focus on when our brain is going to be working best and we'll also be looking at better ways to end our workday.Support me on PatreonFeel free to ask me a question on my Contact PageFind the show note at HackingYourADHD.com/mentalenergyThis Episode's Top TipsMental energy is about our ability to focus and keep our focus. To effectively do this we need to stop trying to multitask and reduce the number of distractions we have around us. This means limiting notifications and creating a work environment where we won't be easily interrupted.We can create smarter time blocks using our ultradian rhythms to guide us - breaking our scheduling into these 90-120 minute cycles allows us to focus on working when we've got the most energy and taking breaks when we're going to need them the most.Schedule your most important tasks for early in the day. By completing what's most important first you'll never find yourself at the end of the day having missed those tasks. You can decide if it's best to eat the frog with this task or to ease into it.End your workday with a shutdown routine to signal to your brain that you are really done with work. By only working while you are at work you'll make better use of your time and you'll allow yourself real time to relax and recover while you are at home.

Before we get going here, I just want to make sure you know that I'm not a doctor, and while this episode is a lot about your health, it is not intended and should not be construed as medical advice. Just because I say something on this show doesn't necessarily mean it will be the best advice for you - be smart and be safe. And when in doubt always consult your doctor before changing your diet or exercise routine.Today's episode is a follow up to last week's on Energy Management, but this week we are just going to be going over the area of physical energy.When we think about our energy levels, our physical energy is what we tend to primarily think about. We think about being tired or just needing a quick pick me up to get through our day. And our physical energy tends to be a basis for all our other types of energy (quick reminder those were: mental, emotional and spiritual along with our physical energy) - when we're physically exhausted it's hard for us to draw on our other wells of energy. Have a bad night's sleep? You might be feeling that brain fog all-day - blood sugar low? You might be more likely to snap at a family member over something not that important.We need our foundation of physical energy to power our bodies and to let us fully engage with our other energy sources. In today's episode, we're going to be covering the three main areas that we get our physical energy from: sleep, diet, and exercise.Show note at HackingYourADHD.com/physicalenergyThis Episode's Top TipsGetting enough sleep is one of the most important things we can do for our energy levels. To help get a good night's sleep make sure you are allowing yourself to get 4-6 sleep cycles of 90 minutes. You can improve your sleep quality with a dark, cool room and by creating a routine to get you ready for sleep by your bedtime.Instead of focusing on what foods you should or shouldn't be eating, focus on ways that you can make the habits of eating the right foods easier. By making the lifestyle changes you are more likely to stick to your new dietary plan - making mistakes isn't a set back it's just part of the path to changing your habits.Aim to get 20-30 minutes of moderate exercise per day - we're just trying to get our heart rate up here. If you are just starting up, then maybe try starting with a light 10-minute walk and work your way up.Along with getting enough exercise during the day, you also are going to want to be moving more throughout the day. During your breaks be sure to get up and stretch a little and don't let you're self stay in one position for too long.

Hey team, in today’s episode, I’m talking with Alma Galvan and Bob Dietrich - Alma is a neural researcher and Certified Brain Gym instructor, Bob Bob Dietrich is an award-winning public speaker, event producer, and entrepreneur, and together they run Brainworx, an educational program that teaches adults and children how to help manage anxiety, behavior, and improve focus through simple, scientifically-proven techniques.In this conversation, we talked about Alma’s journey with raising two children diagnosed with multiple conditions, including Autism, ADHD, and Sensory Processing Disorder - and how those challenges led her down the road of discovering powerful techniques to help promote brain development. We talk about the pons and midbrain and how their underdevelopment can seriously impact our brain functions. We explore some simple exercises you can do to help restore some of this development and how our beliefs can shape our reality.Be sure to check out the free WorkshopSupport me on PatreonFeel free to ask me a question on my Contact PageFind the show note at HackingYourADHD.com/brainworx 

Today we’ve got a bit of a different episode coming your way - in this episode, I talk with award-winning director Saman Kesh. Kesh is known for his narrative music video work with artists such as Basement Jaxx, Calvin Harris, and Placebo.In our broad-ranging conversation, we talk about the creative process and having ADHD, medication, therapy, and a whole host of other topics. This episode is a bit more of the practical side of managing ADHD, and there are great tips littered throughout the episode.Support me on PatreonFeel free to ask me a question on my Contact PageFind the show note at HackingYourADHD.com/samankesh

I want to start this episode off by saying that this is something I'm bad at - and not in the sense that what I do to celebrate is bad or that I'm not celebrating the small wins throughout my day. It's bad in the sense that I almost entirely skip the whole thing.Recently this podcast tipped past half a million downloads. That's a pretty big milestone and is pretty indicative of how successful this endeavor has been. But it was barely a blip for me. I didn't want to acknowledge the success because it can be hard for me to acknowledge when I do things well.So this episode is as much for me as it is for all of you and in this episode, we're going to be exploring what it means to have small wins and also how we can celebrate them.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/winningThis Episode's Top TipsCelebrating our wins is a way to boost our confidence and it will actively encourage us to seek out that same success again.We can differentiate intrinsic and extrinsic motivation by thinking of intrinsic as what to do because it's interesting and inherently satisfying. Extrinsic motivation comes from rewards or from avoiding punishment. Both can be important parts of how we celebrate our success.Start celebrating your wins by acknowledging when they happen and then letting yourself do something fun to celebrate that success.Don't get down on yourself when the wins aren't coming - we're not always going to have smooth sailing, but only focusing on what didn't happen tends to make us overlook all the good things that did happen.

Over the last few weeks, I have hit a number of points where it all just felt like too much - now there are a number of things that have contributed to this, but one of the keys always behind when I get overwhelmed is doing too much. This is despite the fact that even when I have too much on my plate it always feels like I should be doing more. That I could squeeze in just a few more things and then… well then I’d probably also still be trying to add more things to do.In today’s episode, we’re going to be exploring why doing more isn’t usually the best thing for us to pursue and how doing less can actually help us actually accomplish the things we really want to do.Support me on PatreonFeel free to ask me a question on my Contact PageFind the show note at HackingYourADHD.com/111This Episode's Top TipsPrioritizing 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.

Hey team, today I’m talking with Skye Rapson of Unconventional Organisation, 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.In our conversation, we cover a lot of different areas, including one that I’ve really been interested in recently, systems. We get into what systems are and how important it is to tailor these systems to our own ADHD and then how we can even do that.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/unconventionalorgCheckout Unconventional Organisationhttps://www.unconventionalorganisation.com/https://www.facebook.com/UnconventionalOrganisation/https://www.instagram.com/unconventionalorganisation/

One of the thoughts I kept coming back to while working on my episode's on multitasking was what it really meant to be multitasking. I settled on using the idea of doing two cognitive tasks at the same time, but that left me with another quandary - what about when I'm doing one thing and just thinking about doing something else. Surely just thinking about something else wouldn't count as multitasking.But still... There have absolutely been times when I've been thinking about something else and found myself getting engrossed in my thoughts and losing track of conversations or what I was doing. Clearly, my thoughts can play a big role in what I'm doing and if my focus is somewhere else then it certainly isn't here in the present.Today we're going to explore what our brain is doing here - how our thoughts can kind of run away with us. We'll also be looking at hyperfocus and then bringing together how these things relate.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/wanderingmindThis Episode's Top TipsThe Default Mode Network is a collection of brain regions that are responsible for daydreaming, mind wandering and are primarily active in our wakeful resting state.In neurotypical brains the Default Mode Network disengages when we start working on task-specific work - this relationship doesn't hold up in ADHD brains and is why we can drift off in thought while trying to do complex tasks.Hyperfocus is when our concentration engages so much that we kind of just tune out the rest of the world. It can be a double-edged sword, however, because we can also miss cues to eat, use the bathroom and overuse our executive functions, and leave us completely drained when we come out of it.We can help both our default mode network and our hyperfocus by taking breaks throughout the day. We can go further by using those breaks for positive constructive daydreaming where we let our minds wander with purpose.

In last week's episode, I talked about the Hot-Cold Empathy Gap and how it can be hard for us to really remember or predict how our state is going to affect our actions - one of the consequences of this is that we often label ourselves as lazy when we didn't do something. Our cold state brain tells us that we should have just done the thing, all the while neglecting how we felt. This disconnect is what leads to a lot of our self-judgment and in particular, those of us with ADHD often find ourselves labeling ourselves as lazy.Why didn't I walk the dogs?I was feeling lazy - or maybe I feel overwhelmed with work or maybe I couldn't find the leashes.When we don't do something it's easy to label it as lazy, but often that doesn't tell us what was really going on.Today we're going to be exploring the idea of lazy and how what we might want to start looking at it a bit differently.Support me on PatreonConnect with me on:Twitteror ask me a question on my Contact PageFind the show note at HackingYourADHD.com/lazymyth

Why do we make bad decisions in the moment?We've all done things that we regret doing right? yeah me, neither - but let's say hypothetically there was something that we regretted doing - something that we said or did that we feel like doesn't really reflect on as a person.Why is it I can have the best of intentions and still when it comes time I still make the wrong decision?Today we're going to be exploring the hot-cold empathy gap and why it can be so difficult for us to predict what we're actually going to do in the moment.Support me on PatreonConnect with me on:Twitteror ask me a question on my Contact PageFind the show note at HackingYourADHD.com/empathygapThis Episode's Top TipsThe hot-cold empathy gap occurs when we fail to predict how our emotions are going to affect our decision-making when we're in that state.This doesn't only apply to things like being angry or depressed but can also apply to our motivation or energy levels. Our ADHD can easily let us overcommit on projects because we fail to predict that we might have less drive and motivation when it comes time to actually do the task.We can work on mitigating some of the effects of the hot-cold empathy gap by making the decisions we want to make easier to make in the moment. We can also use tools like accountability and breaking down our tasks to keep us on track.

Today I’m talking with Rick Webster of Rena-Fi - a psychology-based financial education platform. Rena-Fi provides ADHD-friendly ideas, articles, and materials to help with managing your finances.Be sure to check out Rena-Fi.comIn our conversation today though, Rick and I cover a lot of ground outside of finances as well. Of course, we do talk about some ADHD financials as well, including that dreaded ADHD tax.I had a lot of fun during this interview and I hope you’ll enjoy it too.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/renafiAnd be sure to check out Rena-fiRena-fiYoutubeFacebookInstagram

This week I had the pleasure of talking with MJ Siemens from the ADHD Diversified Podcast and what a conversation we had. In it, we talk a lot about the imposter syndrome that often accompanies success with ADHD and why we often don’t feel successful despite hitting all those metrics we were supposed to. We also talk a lot about how we can work on reframing our views on success so that we can feel good about all those things we accomplish.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/successwithMJBe sure to go check out ADHD Diversified on your favorite podcast player!

Self-diagnosis has become a hot-button topic in the mental health world as social media has ramped up many people’s awareness of many of these conditions. But how valid is that self-diagnosis? Some people argue it's dangerous while others argue that self-diagnosis is as valid as a formal diagnosis.In today’s episode, we’re going to wade into this minefield and see what grains of truth we can pull out and where this tool is useful and where it isn’t.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/selfdiagnosisThis Episode’s Top TipsSo yeah, this is normally where the top tips would go, but I’m not sure that works as well for this episode, so I just wanted to break things down real quick here. What I’m trying to get at with this episode is that self-diagnosis tends to be an issue of equity and the fact that not everyone can easily get assessed for their mental health conditions is a problem. There is still a lot of stigma and misinformation around ADHD so getting that diagnosis can be difficult. What it comes down to though is what that diagnosis is going to do for you - if you need medication and accommodations then, yes absolutely go seek that formal diagnosis, but if you’re just looking for better ways to work with your brain, going with self-diagnosis isn’t a bad option. And to be sure if you do go the route of self-diagnosis, just be sure to be open to other options. As we went over there are a lot of ways that ADHD symptoms can show up in other mental health conditions, so just stay open and stay curious.And at the end of the day, it doesn’t really matter what you’re diagnosed with as long as your doing those things that makes it easier for you to work with your brain.

Executive function is a hot topic around ADHD - and more specifically how we often have a deficit in it.One of the trickiest parts about executive function is that there isn’t a universally accepted model of executive functions - I know that feels kind of surprising because it seems like something that is talked about as much as executive functions is that we’d have something that is generally agreed upon. So for this episode, we’re going to be focusing on Russell Barkley’s self-regulation model - although I’ll certainly be pulling from other sources as well.I really like Dr. Barkley’s model of self-regulation, because in many ways we can actually look at ADHD as a disorder of self-regulation itself. And that’s exactly what Dr. Barkley proposes, that executive function and self-regulation are the same thing and that with ADHD we have a deficit in our executive functions and therefore a deficit in our self-regulation.As such, I’ll be using executive function and self-regulation interchangeably throughout the episode to help emphasize that they are the same thing.In this episode, I’m going to go into exactly what executive function and self-regulation are, how we use them and how we can get back on track when we find ourselves missing some of that self-regulation.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/executivefunctionThis Episode’s Top TipsWe 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-regulation we need to do. This means doing things like putting away distractions and making time more visible.

Today I’m talking with Ben Ahrens the CEO and Co-founder re-origin which is a science-based, self-directed neuroplasticity training program. Ben was a former trainer and semi-professional surfer who became bedridden with Chronic Neurological Lyme Disease for over 3 years. In his search to help heal himself, Ben sought out and consulted with top neuroscientists and cutting-edge doctors from all over the world. His successful recovery led him to working with these same neuroscientists to develop the program that became re-origin.In my talk with Ben today we discuss how we can start with just one breath, the power of changing our beliefs and how important it is to embrace the process.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/onebreath

My friend and colleague, Bob Dietrich, is interviewing me and over 40 other amazing experts on The ADHD Toolbox LIVE!This FREE video series is packed with tools and strategies for overcoming overwhelm, anxiety, procrastination, executive function challenges, and much more. This is a must-have for any parent looking for solutions for their child.Join for FREE here Hey team, welcome back to another questions and answers episode - today I am going to be giving a follow up to my episode about doom boxes and try and clear a few things up - I’m also going to be answering a question about what some of my favorite apps are for productivity and focus.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/DoomboxQandA 

This week I’m coming in with my second episode in the success with ADHD series and I’m talking with Brendan Mahan. Brendan is a dynamic ADHD/Executive Function consultant, coach, and speaker. And he runs the ADHD Essentials Podcast on this network. Brendan is also probably one of the people I quote the most when I’m doing this podcast because he just has so many great ideas about ADHD and how to approach those issues.You may remember him from when I interviewed him a few years ago about The Wall of Awful - if you haven’t heard that episode go check it out, it’s a concept that’s definitely worth knowing about.In our conversation today Brendan and I talk about what makes us successful with ADHD and how we can reframe some of those ideas to fit with who we really are and how one of the biggest keys is finding that balance in our life and our work.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/ADHDsuccesspart2 

To recap from last week we learned that are there are three kinds of multitasking - Classic Multitasking where we're trying to perform more than one task at the same time. Rapid task switching where we're just going from one task to another in quick succession. And interrupted task switching where we're interrupted from one task and switch what we're doing without finishing what we were doing.We also covered how we're more likely to try and multitask with things we're familiar with but how that actually creates more of a cognitive penalty from breaking up our tasks and how we often just don't realize how much concentration we're using to complete a task - as evidenced with how dangerous texting and driving is.This week we're going to be exploring more of the cognitive and biological costs of multitasking, then get into some specific kinds of multitasking that can really drain us and we'll finish up with some ways we can work on reducing the amount of multitasking we do.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/multitaskingpart2This Episode's Top TipsMultitasking has both cognitive and biological costs that accumulate as we do more and more task switching. These costs can be especially hard on those of us with ADHD because they can serve to drain our executive functions.Multimedia multitasking is one of the worst ways we can multitask because often we're essentially binge multitasking where we multitask for a sustained period and really drain our systems.One of the biggest appeals to multitasking is that we don't have to prioritize what we're doing, we can just choose to do both. To help stave off multitasking work on knowing what your priorities are and create systems where you can focus on just doing those things.One of our best defenses against multitasking is mindfulness - if we can be specific about what we want to do and then become aware of what we are doing throughout the day we can help ourselves focus on doing just one thing at a time.

This week we're going to be deep-diving into multitasking - this is one of those topics that I frequently mention in episodes, but I've never featured before. Not because it doesn't deserve its own episode, but because multitasking is actually a fairly complicated issue and is going to take a bit of time to dissect. So this is actually just going to be my first episode in a series on multitasking and we'll really try and dig into the nitty-gritty of it.In today's episode, we're going to be talking a bit about what multitasking is and what it isn't - then we'll work on some ways to really drive home the time costs of multitasking and well finish up by looking at some of the ways that multitasking can actually put us in harm's way.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/multitaskingThis Episode's Top TipsThere are three kinds of multitasking - Classic Multitasking where we're trying to perform more than one task at the same time. Rapid task switching where we're just going from one task to another in quick succession. And interrupted task switching where we're interrupted from one task and switch what we're doing without finishing what we were doing.When we're talking about multitasking we're primarily concerned with doing two cognitive tasks at the same time that require sustained attention. This means something like walking and listening to a podcast is fine to do because neither carries a huge cognitive load.We often try to multitask with things that we're already fairly practiced at, but this means that we're going to suffer even more of a penalty as we try to combine doing them with other things.Don't text and drive - or even just play with your phone while behind the wheel. When we're mentally juggling all of these different things we're dividing our attention and it takes time for us to refocus on what we need to be doing.

In this week’s episode, I’m talking with Karen Broda, a Personal Trainer & Wellness Coach who helps ADHD-ers look & feel good naked!Her purpose is to have you thrive in your body, both physically & mentally so you can show up with confidence every day.The focus of her work is on uncovering & busting past the self-sabotaging beliefs that are causing you to get in your own way.Karen is a Pro Bikini Athlete, Circus artist & instructor, & lives in a Tiny Home she built herself!In our conversation today we discuss the importance of mindset, some of the ways we can reframe our views on exercise, and we also get into how we can set up systems that will keep us exercising even on those days when we don’t want to.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/karenbrodaThis Episode’s Top TipsWe can think of our mindsets like a muscle and like a muscle they need to be exercised. By working on our mindset consistently we can work on overcoming some of our limiting beliefs.Reframing exercise as movement and movement that we enjoy doing is a great way to get yourself introduced to doing more activity in your day.A great way to find more ways to incorporate movement into your day is to break down the activities you already like doing and figuring out which parts of those you love and where you can find those same aspects in other activities. It’s just about finding things that you can do to move your body consistently.The three components you need for building an exercise system and getting results with it are: First is consistency - next is having it challenge you and thirdly crafting a positive mindset around your routine.Make sure to first build your mindset and then your systems once you have those set you can build up your tips and tricks. Don’t let yourself get bogged down in the little details before you create your foundation.

One of the ideas that I’ve been playing with lately is how to go about my planning in a more natural way or perhaps a better phrase would be functional, because while I love the idea of planning it doesn’t always work out how I want to it to.And to be clear, I don’t mean that my plans don’t work out, what I’ve been grappling with is that often when I do my planning I’ve failing to do it in a way that encompasses both my professional and personal life. I think this is an aspect of layering on my personal planning over my professional planning - but really I should be doing it the other way around. It makes more sense for me to build my planning around things like saying when my kids are in and out of school. It should be based on what’s going on in my life around me.And so it dawned on me that one of the ways I could adjust this planning was to focus that planning that was seasonal - because with each season there are definite changes in how I go about my life. And so today we’re going to be exploring how we can look at planning with those seasonal changes in mind.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/seasonalplanningThis Episode’s Top TipsWhen 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.

In this week’s episode we’re going to be diving into a listener question about cleaning and specifically about doom boxes - and if you don’t know what those are don’t worry you’ll find out soon enough... and I’m sure you probably already have some around that house.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/doomboxesThis Episode’s Top TipsDooms boxes are the collects of odds and ends that all end up in a single location - usually a box or a drawer. Having a doom box isn’t a moral failing.When tackling your doom boxes set a schedule for when you’re going to go through them and enlist some accountability to make sure that you actually do it.The biggest key to going through your doom box is to sort everything into where those things need to go and to not get up while going through your box. We will get distracted. We will forget what we were supposed to be doing or at least find something else that we’d rather be doing instead.

One of the ideas that I was presented with during the pandemic was that of surge capacity - this is the idea that we all have reserves of emotional energy that we can call on when we’re in a crisis situation. And this was an important idea for people to grasp as the pandemic wore on because people were finding themselves depleted. Despite having been able to handle everything they eventually came to a wall where they didn’t have any more to give.This is an important concept, but not specifically what I want to talk about today because what I want to talk about is what I gleaned from this idea. That we because we have surge capacity, we also have a normal capacity. This seems like a fairly obvious point, but also one I think that a lot of us with ADHD often overlook. Despite everything I know about planning it is still far too easy for me to try and squeeze too much into one day. And this isn’t just in terms of how much time I have or how much energy I have, but just how much I can reasonably take on.In today’s episode, we’re going to be exploring this idea of capacity and how it can impact our ability to get anything done. We be looking at what we can do on these days and how we can actually use them to help ourselves to recover.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/LowCapacityThis Episode’s Top TipsWe 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 our capacity is creating some accountability around our self-care tasks so that we actually follow through with those intentions.

Hey team, I’ve got a real treat for you today - as I mentioned earlier in the year I’m going to try and include a few more interviews on this podcast, and this month I’m bringing you my conversation with Dr. Tamara Rosier. I just had a blast talking with her and so this episode is a bit longer than I normally go simply because I didn’t want to stop the interview.Dr. Rosier is an ADHD coach and runs the ADHD Center of West Michigan. In this interview, we talk about her book Your Brain’s Not Broken: Strategies for Navigating Your Emotions and Life with ADHD.There is just so much good stuff in this interview we talk about emotional regulation, energy management, and a lot of the funny quirks of having ADHD.If you like the stuff I have on this podcast your honestly going to love her book and I think you’ll really enjoy this interview as well.Be sure to check out the book Your Brain's Not BrokenSupport me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/YourBrainsNotBroken

All right, I’m back from my little break and we’re just heading right back into the hard stuff - or at least how we can start getting it checked off our to-do list.Today we’re going to be looking at some more ways that we can adjust our mindset around doing hard things and also looking at some of the reasons we might be choosing to do certain hard things. Then we’ll finish up this series by digging into a few of the more concrete things that you can do so that you can tackle those hard things.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/hardthingspart3This Episode’s Top TipsPart 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.

One of the questions that I frequently get is how people can actually apply what they're learning - in this podcast and from all the other things we learn. I know this is a particularly pernicious problem for ADHD because often we see things that we think would really make a difference in our lives, and yet we can't seem to get ourselves to apply these ideas.Today we're going to explore how we can start working on getting a better understanding of what we're learning, why we might want to start limiting what we're consuming and how to solidify those learnings into our lives.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/learningtoapplyThis Episode’s Top TipsWhen writing notes from books, podcasts or videos create summaries and write them down in your own words to solidify your learnings.Be discerning about the media that you're taking in so that you don't overwhelm yourself with too many topics. We can only work on a few ideas at any given time, so you've got to be choosy about what you want to work on.Create a plan to follow through with what you're learning and use an accountability system to help you stay on track with your plan.

One of the reasons that many of us have trouble giving ourselves slack is because of our internalized perfectionism - it's something that controls our workflow and prevents us from ever taking a break because in our head we know we could be doing more. Even during the writing of this episode I had to fight off some of this internal perfectionism - this episode wasn't supposed to be entirely about perfectionism, but it was going to take a lot more than just one section to really tackle the topic - so now what was just going to be a two-part episode on giving yourself some slack is a series - and had I come into this knowing it was going to be a series I would have definitely approached it differently, but that's okay, it doesn't have to be perfect.In today's episode, we're going to be exploring the idea of how perfection acts as a coping mechanism - and why that's not a great thing. We'll also be looking at some of the different types of perfectionism and then we'll be exploring some of the ways that we can start to work on conquering our own perfectionism.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/perfectlyimperfectThis Episode's Top TipsMany of us with ADHD have picked up perfectionism as a coping mechanism to try and deal with the mistakes that have come from us having ADHD - however, perfectionism is a maladaptive coping mechanism that often leads to more problems than it solvesThere are three types of perfectionism - self-oriented perfectionism, other-oriented perfectionism and socially-prescribed perfectionism.The first step in dealing with our perfectionism is understanding that our perfectionist expectations of ourselves are unrealistic and that having those unrealistic expectations is unhealthy - if we can relax those standards we will often save time, effort, and stress.Practice Imperfection by choosing small tasks that you can be imperfect at, such as using multiple colors of pens (without a pattern), not correcting typos in texts to friends or even something like wearing mismatched socks (I mean as long as they're the same kind - I just mean two socks with different colors or patterns not like wool socks and cotton socks, I'm not a monster).Look for feedback before you're 100% done with a project - try out asking for feedback at 30% and 90% and be sure to be specific about the type of feedback you're looking for at each point.

Last week we began this series on how to do hard things and looked specifically at how we define hard things and ways that we can work through some of our problems so that they can become more manageable.This week we’re going to be continuing that conversation but with a lens that focuses on why it can be so hard for us to even attempt to do hard things. We’ll be looking at some of the misconceptions we have about doing hard things as well looking at how acknowledging the hard things we’ve done in the past can help us do more hard things in the present.Support me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/hardthingspart2This Episode's Top TipsWe 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.

One of my favorite sayings from Brendan Mahan of the ADHD Essentials podcast is that ADHD is life on Hard Mode.The executive dysfunction that comes with ADHD makes everything just a little bit more difficult. From doing the dishes to filling out tax returns we find ourselves needing to put in more effort than our neurotypical peers.But what’s important for us to remember is that while these things can absolutely be harder for us to do, it doesn’t mean it’s impossible.Today we’re going to be exploring this idea of doing hard things - what makes something difficult and how we can work on moving ourselves through that process.Support me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/hardthingsThis Episode's Top TipsIt 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.

 In this episode I'm talking with the CEO and founder of the company Shelpful, Sharon Pope - we've all had times when we needed a little help getting ourselves to follow a routine and sometimes we don't have the accountability in our lives to make that happen. Shelpful is all about solving that problem of getting that daily accountability. The program works through text messaging but you know what, I'm getting ahead of myself - this is all in the interview.Be sure to go checkout Shelpful at Shelpful.com Support me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/shelpful

As I’m getting ready to head into the holidays I thought I’d deliver you something a bit different in your podcast player - a story.I don’t want to give anything away so get snuggled in and prepare yourself for The Dog and The Dragon by Brandon Sanderson.Be sure to go check out all of Sanderson's work at BrandonSanderson.comSupport me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/dragon

Trimethylxanthine is the world's most popular psychoactive drug - for many caffeine is such a ubiquitous substance that calling it a drug seems like a misnomer. How could something so widely used that has so few regulations around it be a drug? But a drug is simply a chemical substance that affects our nervous system function and can result in changes to our perception, mood, cognition, and behavior. I feel like caffeine ticks the box pretty well on all those accounts.In today's episode, we'll be exploring how caffeine works - some of its benefits and negatives and then we'll be looking at what we know about how caffeine and ADHD mix.Support me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/caffeineThis Episode's Top TipsCaffeine 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.

Hey team, today's episode is coming in a bit more seriously than some of my others so I just wanted to give you all a head's up.In today's episode, we have listener questions dealing with depression so we're going to be talking about comorbidity in ADHD and specifically, we're going to be talking about how ADHD interacts with depression.comorbidity - this is a term that comes up with ADHD frequently enough and really what we're talking about here is two or more disorders or illnesses occurring in the same person at the same time or successively as in one condition that occurs right after the other. often when we're using the term comorbidity there is also the implication that the interaction between the two conditions creates worse outcomes for both. And the worsening outcomes make complete sense - regardless of what you're dealing with, having to manage two conditions is going to be harder than just dealing with one.Today we'll be looking at which comorbidities can affect ADHD, take a closer look at depression, and then talk about ways that they can interact and we can work on treating them.Support me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/depressionThis Episode's Top TipsADHD had a plethora of comorbid conditions and it's important to see know how they interact to properly treat your mental health issues.Depression has one of the most common comorbidities with ADHD and it's estimated that 70% of adults with ADHD will at some point be treated for depression.When figuring out how we want to approach treating comorbid conditions it's important to figure out who's driving the bus. Symptoms from each condition can exacerbate other symptoms and by figuring out whose driving the bus you can work treating the root cause of your issue.

The ADHD brain has a strange relationship with thinking. One of my biggest gripes is that it often feels like I can't ever turn my brain off. No matter what I'm doing, I'm thinking about something. I could be washing dishes, but I'm thinking about what else I need to do before I go to bed. I could be walking to get the mail, and instead of wondering what's in the mailbox, I'm thinking about a conversation I had three years ago. Even when I'm trying to meditate, I'll often find myself thinking about what it means to be meditating. I'm not really sure that thinking about meditating while meditating is actually meditating - but hey, I'm still putting in the effort, it's called a practice for a reason.But just because our brains are whirring away doesn't mean that we're producing quality thoughts. Today we're going to take a dive into how we can better direct our brains. We'll be looking at why we should stop multitasking. The value of critical thinking and then explore ways that we can improve that thinking.Support me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/criticalthinkingThis Episode's Top TipsStop trying to multitask. Multitasking reduces the efficiency that we can perform any task and prevents us from really thinking through our problems.Critical thinking is valuable because it helps us make hard decisions and it makes us harder to manipulate.Ask yourself more questions to improve your critical thinking skills. Always challenge your assumptions.Find ways to help facilitate your thinking time such mind mapping or taking a walk.

In a lot of my episodes, I have touted the virtue of asking questions - this is something that is embedded deeply in my philosophy. When we engage ourselves and others with curiosity we are able to solve problems more quickly and with better answers.One idea that I see pop up frequently is that questions are more valuable than answers - to some extent I agree with that idea, but I think it's a bit too hyperbolic. It feels like it stems from the counter-intuitive branch of self-help whereby saying the opposite of what people think you can get them to engage more. It gets clicks, but it doesn't always produce the best advice. Nonetheless, to get great answers you often need great questions.Your answer isn't going to matter if you're asking the wrong question, so it's important that we take the time to figure out if we're asking the right question. With ADHD we often want to just jump into the action and start doing - but this means that we need to be even more vigilant that we're asking these questions so that we know we're going in the right direction.But how do we ask great questions or even good questions? What even makes one question better than the other?In today's episode, we're going to explore that question as well as looking at the how and when of question-asking.Support me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/questions

Hey team this week I'm jumping on some listener questions - if you'd like to leave your own question for me to answer on the air just head over to HackingYourADHD.com/contact and leave me a messageIn today's episode, I'll be answering a question about procrastination and how we can work on getting past issues of low confidence, and then we're going to be dive into some ways we can take breaks when our mobility is a limiting factor.Support me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/lq3

Often when I think about productivity I envision something like a well-oiled machine - everything fits together, everything has its place and when it is running smoothly it produces amazing results. But the part that my imagination doesn't usually pick up is a few important words - well-oiled machine... what does it mean to be well oiled - well, for one thing, it means that there is someone maintaining the system. It means, that left to its own devices that the machine would break down - and for a machine like this, it means it's either running at peak capacity or not at all.As you can imagine this isn't exactly the route we want to be going - we're going to have setbacks in life and we're going to have times where we have to do less - we're not machines.In today's episode, we're going to be exploring this idea of capacity, as well as how we sometimes go above and beyond, and then also how we can work on building some slack into our systems.Support me on PatreonSupport me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/buildingslackThis Episode's Top TipsAlways doing more isn't always our best option - it is easy for us to overreach our capacity and find ourselves doing more than we're able to handle. Once we get past capacity we're more like to drop the ball on everything we're doing. Giving ourselves breathing room isn't being lazy, it's a way for us to focus on what's most important.When we're in times of crisis many people with ADHD can thrive by using their surge capacity - however, our surge capacity is limited and we can only access it for so long before we start burning out.We can add more capacity to our schedules by adding more slack to our calendars - that is buffer time that allows us to "pick up the slack" when we're running overtime on something unexpected or just need more time to finish something than we thought we would.

We all know that one of the biggest hurdles from ADHD is starting, but paradoxically one of our other hurdles is stopping. Sometimes it feels like we're better off if we just power through until we're done, but if we really want to get the most out of our workdays, we need to have some breaks.In today's episode, we're going to be looking at the benefits of taking breaks, some different ways that we can take breaks, and also exploring going beyond breaks and actually taking some time off.Support me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFor show notes go to HackingYourADHD.com/breaksThis Episode's Top TipsTaking breaks allows us to separate our work into more manageable chunks. They let us refresh and come to our tasks with more energy.We should be scheduling our breaks so that we don't forget to take them. To help out our future selves we should also be planning what we want to be doing on those breaks as well.As important as knowing what we are doing on our breaks, we should also know what we shouldn't be doing on our breaks. Avoid things like phone games and social media that are going to be hard to tear yourself away from at the end of your break.It's also important to take time off entirely from work to recharge your batteries. While it might be hard to take a traditional vacation right now, we can still work on thinking about other ways that we can take time off, like working on fun projects at home or just taking a few days to catch up on Netflix.

One of the most important aspects of planning is knowing where you've been and this typically comes from some kind of review process. The reason for the review is so that we can plan an accurate course based on where we are now. But that review is also a lot easier said than done. I've sat down for many a review sessions and realized that I don't have a great way to look back. I'll skim through my calendar and wonder what exactly happened over the last few weeks or months and kind of shrug and go... stuff?And what that means is that we want to look at how we measure our success - so today we're going to be talking about how we set our goals, how we can work on measuring their outcomes and also questioning what actually makes a good measurement.Support me on PatreonSupport me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/indicatorsThis Episode's Top TipsWhen we're setting goals we should focus on the small changes we can make that we can keep up for the long term.When we're thinking about goals we need to see if we're measuring them lagging or leading measures. Lagging measures are the outcomes based on what's happening with our leading measures. The best goals have a mix of the two measurements.What we choose to measure matters and influences our future actions. Make sure that what you're measuring is incentivizing the outcomes you actually want.

This week I am talking with Dr. Norrine Russell of Russell Coaching - Dr. Russell has a Pd.D. from Bowling Green State University with a focus on psychology and education and began her ADHD coaching practice in 2009. In our conversation today, we talk about what you can expect to get out of coaching, how we can work on working with our brains, and ways we can help our kids with ADHD.Today's episode is focused more on children with ADHD, but I've always found that these are lessons that we can translate to our own experience.Get more information about Russell Coaching at RussellCoaching.comSupport me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/russellcoachingThis Episode's Top TipsLearn about your ADHD - if you don't understand it, then they can't work it. Work on learning how your brain works so that you can best work with it.Give yourself permission to see what works. Often we get caught up in the idea that if we try something then we are going to have to do it forever - instead, we should be thinking about how we can make progress through trial and error.Work with others to Hack your ADHD, because while it's great to see what we can come up with on our own there are tons of resources out there that can also help you.

One of the easiest ways for procrastination to creep into our lives is through the thought that we just need to wait to do something until we feel like doing it. I totally get this. I feel this way all the time - it's super easy to put something off because we don't feel like doing it right then.But that's not always our best strategy - in fact, for a lot of things we're never really going to feel like doing them and so waiting for that inspiration to come means that we're never going to get to it.Today we're going to be looking at this idea of inspiration and some of the ways that we can try and get started anyway.Support me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/inspirationThis Episode's Top TipsBefore you can come up with a solution to your problem you need to know what your problem actually is. Some problems are just symptoms of other problems and if you can solve those root issues it makes everything else easier or unnecessary to fix.While gamifying boring tasks might seem like a great way to make your work more interesting it can also backfire and reduce motivation in the long run. It's better to just add in some small aspects of fun like listening to music or doing the task with a friend.Creating a warm-up routine can make it easier to get into your workflow, just make sure to make the warmup easy so you don't put it off as well.

This week I'm bringing back an episode from the archives while I'm working on getting some new content put together.One of the hardest aspects for me with ADHD is that I can quickly become overwhelmed when I can't find a clear path forward - I know I could do the research, but setting aside the time feels like it's going to be too much and so I just procrastinate forever on starting. For me finding a therapist was one of those things that seemed too murky to get started on. There were just so many things to consider and so many things that I don't know. Not only did I not know where to start, but I also didn't even know what questions I should be asking. In my mind, I knew it would be good for me, but the process just seemed too hard to get started on.Today, we're going to work on clearing a path on how to find a therapist - we'll be looking into a few kinds of therapy and what we can expect to get out of therapy - and of course, we'll also be walking through how we actually find a therapist that is the right fit for us.Find show notes at HackingYourADHD.com/findatherapistHacking Your ADHD around the web:TiktokTwitterPatreonThis Episode's Top TipFind out what your insurance will cover and go from there. If you don't have insurance or it isn't covered, there are still a lot of options like University Clinics, Online Therapy, Group Therapy, and therapy offered in your community. For help finding a therapist check out psychologytoday.com/therapistsThe most common type of therapy for ADHD is Cognitive Behavioral Therapy (CBT), which focuses on changing your automatic thoughts. Another common therapy practice for ADHD is Dialectical Behavior Therapy (DBT) which focuses more on behavior patterns and mindfulness. Talk therapy is another common type of therapy, although it isn't specifically tailored to ADHD.When you go to your first session make sure you have a list of questions for your therapist - finding the right therapist is critical for you getting the most out of your therapy sessions.

While working on the last episode on laziness, one of the themes that came up was how we can become paralyzed when we don't know what our next step is - this can often be seen as laziness from other people or even ourselves. We know we should be doing something, we just don't know what. And this is where the importance of planning comes in.Today we're going to focus on how to plan our day because it's easy to let our days get away from ourselves when we don't plan them. It feels like we shouldn't need to do our planning because that's what we were going to do anyway. But planning lets us look ahead and fix problems before they come up. It lets us choose what we want to do with our time instead of just always putting out fires.Support me on PatreonConnect with me on:TwitterTiktokor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/dailyplanningThis Episode's Top TipsWhen we don't know what to do next we can get paralyzed with indecision from a lack of executive function - we can help alleviate some of this paralysis through planning.While doing our initial planning it's important that we also set aside time to regularly do our planning. If we don't build planning time into our schedule it's easy for us to skip doing it.When planning it's important that we're not just scheduling things on our to-do lists but our breaks and things that bring us joy.

In last week's episode, I talked about the Hot-Cold Empathy Gap and how it can be hard for us to really remember or predict how our state is going to affect our actions - one of the consequences of this is that we often label ourselves as lazy when we didn't do something. Our cold state brain tells us that we should have just done the thing, all the while neglecting how we felt. This disconnect is what leads to a lot of our self-judgment and in particular, those of us with ADHD often find ourselves labeling ourselves as lazy.Why didn't I walk the dogs?I was feeling lazy - or maybe I feel overwhelmed with work or maybe I couldn't find the leashes.When we don't do something it's easy to label it as lazy, but often that doesn't tell us what was really going on.Today we're going to be exploring the idea of lazy and how what we might want to start looking at it a bit differently.Support me on PatreonConnect with me on:Twitteror ask me a question on my Contact PageFind the show note at HackingYourADHD.com/lazymyth

Why do we make bad decisions in the moment?We've all done things that we regret doing right? yeah me, neither - but let's say hypothetically there was something that we regretted doing - something that we said or did that we feel like doesn't really reflect on as a person.Why is it I can have the best of intentions and still when it comes time I still make the wrong decision?Today we're going to be exploring the hot-cold empathy gap and why it can be so difficult for us to predict what we're actually going to do in the moment.Support me on PatreonConnect with me on:Twitteror ask me a question on my Contact PageFind the show note at HackingYourADHD.com/empathygapThis Episode's Top TipsThe hot-cold empathy gap occurs when we fail to predict how our emotions are going to affect our decision-making when we're in that state.This doesn't only apply to things like being angry or depressed but can also apply to our motivation or energy levels. Our ADHD can easily let us overcommit on projects because we fail to predict that we might have less drive and motivation when it comes time to actually do the task.We can work on mitigating some of the effects of the hot-cold empathy gap by making the decisions we want to make easier to make in the moment. We can also use tools like accountability and breaking down our tasks to keep us on track.

Hey team, good news, I am finally over Covid - it took me a bit longer than I would have liked but I'm healthy again and ready to get back at things.This is an episode that I started working on before I got sick, and one of the areas that we had been looking into was that of planning and goal setting. So I thought it was time to shift a bit onto an area that we often forget about - leisure time.Now, I want to be clear here, leisure time is not in opposition to goals and planning, in fact, it's just as important to our well-being. There are a myriad of health benefits we get from taking time off work, but not all leisure activities are equal.In this week's episode, we're going to be looking at how we can work on reframing the ways we look at our free time, how we can be a little more intentional with how we're spending that time, and then look at a few of the things we can do to make that time, time well spent.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/leisureThis Episode's Top TipsYou don't have to earn your time off - denying ourselves real leisure time because we "didn't earn it" is counterproductive only leads to burnout.Don't rely on discipline to keep yourself from falling into low-quality leisure time like scrolling social media - use blocks on your phone to divert yourself from the path of least resistance.Our five pillars of quality leisure time are: Prioritize doing, over consumingPrioritize things that take some skill to doThink about making somethingSeek activities that foster social interactionPrioritize Self-Care

We've all got things that we think we should be able to just do - for example, I've had on my to-do list for weeks to make a phone call to the bank - it won't even take that long, but I keep putting it off. I keep finding reasons not to do it - what I've done is I've created a wall of awful around making this phone call (really most phone calls) and the more I put it off the more it builds it up. Today we've got Brendan Mahan from ADHD Essentials to explain what the Wall of Awful is and some ways that we can work on getting past it.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show notes at HackingYourADHD.com/wallofawfulThis Episode's Top TipsThe Wall of Awful is the emotional impact of repeated failure and it makes activating on tasks even more difficultWhile our wall starts off being built up with failure bricks, it is also built with things like disappointment, rejection, and shame. It doesn't matter if these bricks are based in reality, it matters how you perceive them.There are 5 ways people try to get past the Wall of Awful, two don't work, one works, but is damaging to our relationships, and then two that work - the two that don't work are staring at it or trying to go around it - the one that works but is damaging is trying to hulk smash through the wall - the two that work that we want to focus on are climbing the wall and putting a door in our wallClimbing the wall is about sitting with the emotion that built up our wall and understanding what's stopping us - it can often look like staring at the wall, but it's more about gearing yourself up to get over the wallPutting a door in the wall is about changing your emotional state so that you can get past the wall - it could be doing things like taking a walk, listening to some energizing music, or watching a funny TV show to brighten your mood. Make sure that when you are trying to put that door in that you aren't actually just trying to go around the wall - it's easy to let that one TV show turn into four because you were just looking for a way to procrastinate.

One of the hottest trends to come out of the self-help world over the last few years is gratitude. And it's no surprise, gratitude has been found to be one of the greatest indicators of overall well-being. I'm usually pretty skeptical about things that get hyped quite as much as gratitude has been - I mean when you see the list of things that a gratitude practice can help with it's pretty easy to roll your eyes. I mean can gratitude really do all those things that people say it can?Today we'll be exploring the mechanisms that make gratitude work - and also perhaps tempering some of the hype around it - then we'll be looking at ways we can find things to be grateful in our lives as well as looking at some ways that we can start a gratitude practice.And I'll admit, this episode is a little less ADHD-focused - but gratitude was something that was on my mind, for reasons that I get into during the episode. And so even though this episode is a little less ADHD specific I still think everyone can get a lot out of it.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/gratitudeThis Episode's Top TipsGratitude is showing thanks and appreciation and it has a tremendous impact on our brains. Gratitude can help us release build our relationships, regulate stress, improve sleep quality, build self-esteem and make us happier.One way we can practice gratitude is through mindfulness and seeing all the things in our lives that are going right. It's easy for us to latch onto the negative things that happen during our day. We'll miss all the things that went right because when things go according to plan they can often become invisible.We can also practice gratitude by journaling or writing a letter to someone in our lives that has greatly impacted us.

Sequencing is all about the order in which we do things. Sometimes it seems like it doesn’t matter what comes first, but also try putting your pants on after you put on your shoes.Sequencing is something I’ve come to realize is a big deal with ADHD. The order in which we do things has a big impact on our overall productivity, but more than that, some of our other issues with ADHD make the sequence in which we do things much more important.Today we're going to be exploring how the order we do things is important for our ADHD brains and then we'll be looking at some ways that we can use sequencing to our advantage.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/sequencingThis Episode's Top TipsSequencing is order in which we do things and it matters because it can have a big impact on how we remember things and execute our plans.Planning can help with our ability to sequence things properly - one technique that can be especially helpful in making sure we don't forget steps is to start our planning from the end and working our way backwards.Part of sequencing is making sure that we're paying attention to tasks that will get us off track and making sure we're not putting those right before things we actually want to do.Batching tasks is a great way to make sure we're not getting ourselves off track - but remember we don't have to an entire batch at once, we can still break batches into reasonable chunks.

Hey team, I'm going to be taking a little time off in August and I thought that I'd dredge up a few episodes from the archives.Today we're going to be hitting on an idea that has been a reoccurring theme in the last few episodes and that's personal energy management.While many of us have realized that we only have so much time in our day, we tend to still believe that we're going to have the same amount of energy from sun up to sundown. But we know this isn't true. Our energy levels vary throughout the day and if we want to be getting the most out of our days we have to try and work with these rhythms of energy.Today we're going to be discussing how we can work on creating our schedules around when we do have energy instead of just when we've got a free spot on the calendar. We'll be looking at some of the different areas of energy management as well as how our energy levels fluctuate throughout the day. And we'll also spend a little time on how you can make a little more energy.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/energymanagementThis Episode's Top TipsEnergy management is about realizing it's not just about how many hours you have in the day, but also how much energy you've got during the day.Your energy levels are going to fluctuate up and down throughout the day, and if you want to get the most out of your schedule try scheduling your most important tasks during your high energy times, preferably early in the day.Limit your commitments so that you have enough time to work on the projects that are important to you.If you're low on energy try having some water or a healthy snack - you can also try to change your state by listening to some music or going on a short walk.

I want to start this episode off by saying that this is something I'm bad at - and not in the sense that what I do to celebrate is bad or that I'm not celebrating the small wins throughout my day. It's bad in the sense that I almost entirely skip the whole thing.Recently this podcast tipped past half a million downloads. That's a pretty big milestone and is pretty indicative of how successful this endeavor has been. But it was barely a blip for me. I didn't want to acknowledge the success because it can be hard for me to acknowledge when I do things well.So this episode is as much for me as it is for all of you and in this episode, we're going to be exploring what it means to have small wins and also how we can celebrate them.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/winningThis Episode's Top TipsCelebrating our wins is a way to boost our confidence and it will actively encourage us to seek out that same success again.We can differentiate intrinsic and extrinsic motivation by thinking of intrinsic as what to do because it's interesting and inherently satisfying. Extrinsic motivation comes from rewards or from avoiding punishment. Both can be important parts of how we celebrate our success.Start celebrating your wins by acknowledging when they happen and then letting yourself do something fun to celebrate that success.Don't get down on yourself when the wins aren't coming - we're not always going to have smooth sailing, but only focusing on what didn't happen tends to make us overlook all the good things that did happen.

As we've been working on goals one place I want us to take a step back on and think about is meeting ourselves where we are.As we get going with our planning we tend to decide that well we want to do all of the things. And I mean why not, there are a lot of things that I want to do, if I don't start now, when am I going to start? I can't tell you how many ill-fated adventures I've started because of that whole "if not now, when?" line - there are so many things that I should be investing my time in now. I need to be meditating and exercising more and eating healthier and saving money and work on business and building my relationships and learning new skills and on and on and on.I'm sure everyone listening has that list of things they know that they should be starting on now because the sooner the better results you'll see down the line. But we're not starting on them... or when we do we don't stick with the changes.Today we're going to be looking at what it means to meet ourselves where we're at and then some of the ways that we can work on making that happen.\Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/80This Episode's Top TipsWe 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 stepping stones to reaching your goals.

The first thing we've got to understand is that when we ask, when should I quit? We're also asking, when should I persevere? And they often serve as the same answer - I should quit when it doesn't make sense to keep going. I keep going when it doesn't make sense to quit. Unfortunately is really easy to get those messages mixed up and with ADHD we've all got a trail of unfinished projects and ideas that are weighing us down every time we need to make this decision again.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/whentoquitThis Episode's Top TipsWe've got to give up the notion that winners never quit. Persistence doesn't guarantee success - we can persist at the wrong things forever and never make progress.There are two curves we've got to look for when starting something new - the dip and the cul-de-sac. A cul-de-sac is a dead end. The dip is the point where things start to get hard - we've got to stop quitting things when they get hard and embrace the dip.We'll often stick out things we should quit. There are a lot of reasons that we might stick something out like the sunk cost fallacy or the planning fallacy. Regardless of why we're sticking around, once we realize that we're in a dead-end we've got to accept that we need to quit and try something new.

Last week dove into how goals work and the science behind them - now we're going to be taking all of that and looking at how we can better create our goals through simple frameworks. A lot of these frameworks come from a business setting, but with a little tweaking, we can absolutely make them work for personal use as well.Today we're going to be looking at a few of the different frameworks we can use for our goal setting as well as hitting the why behind setting those goals.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/frameworksThis Episode's Top TipsSMART goals are Specific, Measurable, Achievable, Relevant, and Time-Bound. You can make them SMARTER by adding a step to Evaluate our goals and then to Readjust them.Using the Objectives and Key Results (OKRs) framework, we're looking for the specific things that we can do every day that will naturally lead us to reaching our goals.A big, hairy, audacious goal is something that exists on a large time frame and will push us out of our comfort zone. We can use these big goals to help guide our thinking behind the other goals we're setting.Ikigai is the Japanese ideology of finding the joy of life through purpose. We can use this idea to help create the kinds of big goals that are going to have real meaning behind them.

As we continue to think about our fresh start one clear area that we're going to hit is that of, well what should we even be focusing on. That's where goal setting comes into play and while I did touch on this in the original fresh start episode, I think it's worth giving more consideration.When we think about goals there's a ton of different ways to think about them, but at their basics, a goal is simply a future result that you are directing your effort. Now there are a lot of different ways that we can go about setting those goals and we'll get into that more next week when I go through some of the various frameworks. But before we get into those frameworks it's important to understand how goals actually work and why we even want to set them.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/freshstartgoalsThis Episode's Top TipsThere are 4 mechanisms we need to keep in mind when trying to complete our goals, those are focus, effort, persistence, and strategy.We can think of goals fitting into three broad categories - outcome, performance, and process. Outcome and performance goals focus on things we can measure and process goals focus on the things that we do.With an any benefit approach to our goals we're going to end up trying to focus on doing everything - instead, we need to prioritize those things that are most important and do them before we even think about those lower priority goals.

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.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.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/freshstartcleaningThis Episode's Top TipsYou 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.

In just one more month we're going to be coming up on the halfway point of 2021 — I know, I have no idea how it got here either.But with this mark in time we're starting to see a shift going on - while COVID certainly isn't a thing of the past, the vaccine role out has opened up a lot of possibilities for what we want our future to look like.At the end of 2020, I did some planning for 2021, but I knew that a lot of it was going to be uncertain so I didn't make too many specific plans. But now that I'm getting a better grasp of what the future might hold — although let's be honest, with ADHD we're always going to have a lot of uncertainty — I felt like it was time to go over those plans again and maybe give myself a fresh start.In this episode, we're going to be talking about the fresh start effect, go over some stuff on planning, and how we can work on sticking to those plans.Support me on PatreonFeel free to ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/76This Episode's Top TipsFresh 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.

In this week's podcast, I continue my conversation with Will Henshall, CEO of the music service Focus@WillIn this part of the interview we talk about how we can use music to affect our state of being → and to jump on this because I realized I didn't really hit this in the interview, by state of being I mean how you are currently experiencing things - so this encompasses your mood, energy level, and your motivation level - okay, back to our intro - we also discuss a number of various ADHD tips and how Focus@Will is really in the happiness at work business.And if you're wondering you don't have to have listened to the first part of the interview to enjoy this episode - in this part, we focus a lot more on ADHD and some of the ways that you can work with your ADHD to get more out of your day.You can check out Focus@Will at https://www.focusatwill.com/Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/focusatwill

Whenever I sit down to do some serious writing I always make sure to have something to listen to - music is often a key piece of how I keep myself engaged in the task I'm doing. In today's podcast, I'm going to dig into that idea, by I won't be doing it alone.Today I'm joined by Will Henshall, CEO of Focus@Will which is kind of like Spotify for concentration music.In this episode, I talk with Will about how music can be critical in our ability to focus while working, how ADHD brains need a certain level of stimulation to really get engaged, and you'll get a taste of what you might hear on Focus@WillI had a great time with this interview and I hope you'll enjoy it too.You can check out Focus@Will at https://www.focusatwill.com/Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/focusatwill

Today we’re going to be talking about a chemical that is responsible for countless deaths worldwide every year - a chemical so ubiquitous that it can be found practically everywhere - in the air, in our homes, and even in our bodies.I’m of course referring to dihydrogen monoxide or its more common nomenclature H2OYes, we’re finally going to be talking about water.One of the tips I go back to over and over again to help manage ADHD is that of making sure you are properly hydrated. It's absolutely something that I have to constantly remind myself of because it seems just a little too easy. I mean just drinking water shouldn't have that big of an effect right? But as something that makes up 45-75% of your body weight and 80% of your brain composition, it is incredibly important.Today we'll be going over what hydration means, the importance of staying hydrated, and then some ways that we can be better at making sure we don't get dehydrated.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/hydrationToday's Top TipsThere is no set amount of water that you need to be drinking every day because our water needs are going to vary with things like gender, age, activity level, temperature, humidity, diet, and any medications we're taking. Our best bet is to follow our thirst and keep water available to us throughout the day.Symptoms of mild dehydration include fatigue, brain fog, headaches, mood swings, and poor decision-making. We can often identify dehydration from dry mouth, chapped skin, or those headaches.To help us follow our thirst we can work on setting up a mindfulness practice that helps us identify what proper hydration feels like. Track your water intake throughout the day for a few weeks and journal about how you feel when you've been drinking various amounts. Remember we're not trying to hit any number here, we're just trying to find what the right levels are for us.

With ADHD we often have trouble filtering things out - we can't ignore the hum of the air conditioner, we can't ignore the scratchy tag on the back of our shirt, we can't ignore the fact it seems like the lady standing next to us in line seem to have marinated herself in perfume.We don't want to pay attention to these things, but we can't get our brains to focus on what we want to in the best of times, so how do we expect them to when something is calling for our attention so urgently.Many people with ADHD are hypersensitive (sometimes also called being a highly sensitive person) which means they are simply more sensitive to the things that stimulate our senses. So anything from touch, taste, smell, sound, or things we see. We can also find ourselves overwhelmed with emotions or too much information.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/hypersensitivity Today's Top TipsMany people with ADHD also report being hypersensitive (or being a highly sensitive person), which means that they process certain emotional and/or physical stimuli more intensely or thoroughly than others. It also means that we tend to process more aspects of our environment than other people.To help limit all the stimuli we receive we can do things like wearing comfortable tagless clothing, using noise-canceling headphones, and use proper lighting to help reduce the number of distractions we get in a day.Rejection Sensitive Dysphoria is extreme emotional sensitivity that can be triggered by the perception of rejection or failure. The intense feelings can even manifest as physical pain. RSD isn't easy to deal with but can be worked on with the understanding that the feelings won't last forever and knowing you can get past them.

This week we're going to be exploring the power of habit and how small changes to our routines can have a big impact. One of the easiest ways we can help our ADHD is by working on routines and habits. It's easy to let our default habits run our lives but when we consciously choose what habits we actually want to cultivate we aren't hamstringing ourselves. In this episode we'll be learning why we don't need to use discipline nearly as much as we think, the importance of sequencing in our habits and how we can make tweaks in those sequences so that we can change our habits to the ones we actually want.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show note at HackingYourADHD.com/habitsToday's Top TipsDon't rely on discipline, instead use your habits to help you navigate the hard stuff.Our habits are so ingrained that we don't always realize what we're doing while we're doing them.Our habits follow the path of least resistance - if you want to change a bad habit, add resistance. If you want to form a new habit, reduce the resistance to that habit.You can automate processes in your habit sequences so that you aren't relying on discipline.The ReWired Podcast NetworkADHD reWired with Eric TiversADHD Essentials with Brendan MahanADHD Diversified with MJThe ADHD Friendly Lifestyle with Moira Maybin

Resistance is the embodiment of the I don't wanna's - the part of us that keeps us from doing our work - or anything for that matter. And a big part of resistance comes from our ability to rationalize what we're doing - I'll jump into one task and find myself doing something else and then my brain will come up with a reason why I needed to be watching youtube instead of working on this week's episode.In today's episode we're going to be exploring what rationalization is, some of the ways that we do it, and also some of the ways we can start working on reducing the amount of rationalization that we are doing.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show notes at HackingYourADHD.com/rationalizationThis Episode's Top TipsRationalization is our brains attempting to explain or justify our behavior or an attitude with logical reasons. The difference between reasoning and rationalization is that with reasoning we are trying to apply logic to come to a conclusion, when we're rationalizing, we have a conclusion and we're making up reasons for it.One way we use rationalization is through the stories we are telling ourselves - we come up with reasons to explain why someone is acting the way they are (which we have to because we don't have access to their thoughts) but we're not always very accurate in our assessment as to why people act the way they are acting. We can use the phrase, "the story I'm telling myself" to help navigate the reality of a story.We also tell stories about ourselves - these are often based in fear and lead us to create more and more rationalizations. Use getting upset as a signal to get curious and explore these stories - and remember that you don't have to do it alone.One of the easiest ways to make rationalizing harder is to have a clear goal - this means knowing what the goal is and also knowing the reason why behind the goal. Since we have ADHD we've also got to work on making sure that we are creating reminders about what our goals are - just because a goal feels important when we make it doesn't mean we're going to remember why we're doing it 2 weeks from now.

Making the right choices isn't always easy - we've got so many options of what we can do and when I'm tired I don't want to weigh all my options. It would be great if I could just get a gentle push in the right direction. Something that would make the choice I want to make easier to make.What I'm talking about here is a nudge and that's what we're going to be talking about today. We'll be learning about what a nudge is, why they work, and when they don't. We'll also be looking at some of the various ways we can nudge ourselves and why it's so important for us to know when someone else might be nudging us.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the full show notes at HackingYourADHD.com/nudgeThis Episode's Top Tips1. At its basics, nudging is an attempt to change someone's behavior by changing the environment or conditions. A nudge shouldn't alter the incentives, it just makes the option we want to pick the easiest option.2. Nudges works because our decision-making isn't rational, in reality, we actually usually just take the path of least resistance.3. We can nudge ourselves in several different ways. One way many of us already use nudges is through reminders. We can also alter our environment (like having a water bottle on our desk to nudge us to drink more water) or we can change our default options (like having our web browsers default to a blank page instead of opening up to countless tabs). 4. It's important to be aware of nudges because many companies use them to influence our behavior. When we know that we're being nudged we can decide if that's really the decision we want to be making or if there is actually a better option for us.

One of the thoughts I kept coming back to while working on my episode's on multitasking was what it really meant to be multitasking. I settled on using the idea of doing two cognitive tasks at the same time, but that left me with another quandary - what about when I'm doing one thing and just thinking about doing something else. Surely just thinking about something else wouldn't count as multitasking.But still... There have absolutely been times when I've been thinking about something else and found myself getting engrossed in my thoughts and losing track of conversations or what I was doing. Clearly, my thoughts can play a big role in what I'm doing and if my focus is somewhere else then it certainly isn't here in the present.Today we're going to explore what our brain is doing here - how our thoughts can kind of run away with us. We'll also be looking at hyperfocus and then bringing together how these things relate.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/wanderingmindThis Episode's Top TipsThe Default Mode Network is a collection of brain regions that are responsible for daydreaming, mind wandering and are primarily active in our wakeful resting state.In neurotypical brains the Default Mode Network disengages when we start working on task-specific work - this relationship doesn't hold up in ADHD brains and is why we can drift off in thought while trying to do complex tasks.Hyperfocus is when our concentration engages so much that we kind of just tune out the rest of the world. It can be a double-edged sword, however, because we can also miss cues to eat, use the bathroom and overuse our executive functions, and leave us completely drained when we come out of it.We can help both our default mode network and our hyperfocus by taking breaks throughout the day. We can go further by using those breaks for positive constructive daydreaming where we let our minds wander with purpose.

To recap from last week we learned that are there are three kinds of multitasking - Classic Multitasking where we're trying to perform more than one task at the same time. Rapid task switching where we're just going from one task to another in quick succession. And interrupted task switching where we're interrupted from one task and switch what we're doing without finishing what we were doing.We also covered how we're more likely to try and multitask with things we're familiar with but how that actually creates more of a cognitive penalty from breaking up our tasks and how we often just don't realize how much concentration we're using to complete a task - as evidenced with how dangerous texting and driving is.This week we're going to be exploring more of the cognitive and biological costs of multitasking, then get into some specific kinds of multitasking that can really drain us and we'll finish up with some ways we can work on reducing the amount of multitasking we do.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/multitaskingpart2This Episode's Top TipsMultitasking has both cognitive and biological costs that accumulate as we do more and more task switching. These costs can be especially hard on those of us with ADHD because they can serve to drain our executive functions.Multimedia multitasking is one of the worst ways we can multitask because often we're essentially binge multitasking where we multitask for a sustained period and really drain our systems.One of the biggest appeals to multitasking is that we don't have to prioritize what we're doing, we can just choose to do both. To help stave off multitasking work on knowing what your priorities are and create systems where you can focus on just doing those things.One of our best defenses against multitasking is mindfulness - if we can be specific about what we want to do and then become aware of what we are doing throughout the day we can help ourselves focus on doing just one thing at a time.

This week we're going to be deep-diving into multitasking - this is one of those topics that I frequently mention in episodes, but I've never featured before. Not because it doesn't deserve its own episode, but because multitasking is actually a fairly complicated issue and is going to take a bit of time to dissect. So this is actually just going to be my first episode in a series on multitasking and we'll really try and dig into the nitty-gritty of it.In today's episode, we're going to be talking a bit about what multitasking is and what it isn't - then we'll work on some ways to really drive home the time costs of multitasking and well finish up by looking at some of the ways that multitasking can actually put us in harm's way.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/multitaskingThis Episode's Top TipsThere are three kinds of multitasking - Classic Multitasking where we're trying to perform more than one task at the same time. Rapid task switching where we're just going from one task to another in quick succession. And interrupted task switching where we're interrupted from one task and switch what we're doing without finishing what we were doing.When we're talking about multitasking we're primarily concerned with doing two cognitive tasks at the same time that require sustained attention. This means something like walking and listening to a podcast is fine to do because neither carries a huge cognitive load.We often try to multitask with things that we're already fairly practiced at, but this means that we're going to suffer even more of a penalty as we try to combine doing them with other things.Don't text and drive - or even just play with your phone while behind the wheel. When we're mentally juggling all of these different things we're dividing our attention and it takes time for us to refocus on what we need to be doing.

One of the questions that I frequently get is how people can actually apply what they're learning - in this podcast and from all the other things we learn. I know this is a particularly pernicious problem for ADHD because often we see things that we think would really make a difference in our lives, and yet we can't seem to get ourselves to apply these ideas.Today we're going to exploring how we can start working on getting a better understanding of what we're learning, why we might want to start limiting what we're consuming and how to solidify those learnings into our lives.Check out the next registration event for ADHD reWired's Coaching and Accountability groups on Thursday 2/18 at 1:30 PM CT - coachingrewired.comSupport me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/learningtoapplyThis Episode’s Top TipsWhen writing notes from books, podcasts or videos create summaries and write them down in your own words to solidify your learnings.Be discerning about the media that your taking in so that you don't overwhelm yourself with too many topics. We can only work on a few ideas at any given time, so you've got to be choosy about what you want to work on.Create a plan to follow through with what you're learning and use an accountability system to help you stay on track with your plan.

When it comes to understanding our ADHD it can be a bit of a minefield to navigate - one of our most pernicious problems is that often we're never really educated in what it means to have ADHD. And to top that off, what we learn from pop-culture just reinforces stereotypes that don't really reflect what ADHD is actually about.One of the most important ways to help manage our ADHD is to accept it, but that can be really hard to do if we don't actually have a good grasp of what having ADHD means. So in today's episode, we're going to be diving into the ADHD subtypes (or presentations as it's now being called) → there are the 3 kinds of ADHD that you might be diagnosed with, hyperactive-impulsive, inattentive, and combined.Today we're going to be exploring these presentations of ADHD and working on understanding how this can help define our own ADHD.Check out the next registration event for ADHD reWired's Coaching and Accountability groups on Thursday 2/18 at 1:30 PM CT - coachingrewired.comSupport me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/subtypesThis Episode’s Top TipsADHD 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.

 All right everyone, we've got another listener Q&A episode coming your way today with questions looking at ways we can declutter our phones, re-establishing our routines when life is in flux, and how to recover after taking on a heavier workload.Be sure to checkout ADHD Diversified with MJ Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/buildingtouchstonesThis Episode’s Top TipsA lot of our digital clutter comes from stuff that we just build up over time - one of the easiest ways to reclaim some of that space is to go through and look for those Keepers, Maybes, and Rejects. It's easy to get rid of the keepers in the first step and then go through and decide on the maybes after we've cleared some stuff out.Once we've clear out that space it's also important to back our data up - and the name of the game while backing up that data is redundancy. I use Google's Cloud service for my first level and then also have an external hard drive that I keep more of my files.Routines can be really helpful for creating structure for our ADHD brains and so when our structure needs to change for things like school or work we need to look for touchstones in our schedule that we can keep the same and then build out our schedule from there.Remember that when we're trying to do new things that we're not always going to be 100% successful at implementing our strategies. That doesn't mean that we failed, it's often actually a sign that we're heading off in the right direction. We want to think about iteration and what went well and what didn't and then try and build on that stuff that did work for us.

Did you think I was all done with tabs last week... well I wasn't because there's actually a ton we can still talk about. Tabs are one of those small things in our life that can have a fairly outsized impact. Don't think so? Well, keep listening to find out why.Today we're going to be talking about how tabs can literally change the way our brain works, some ways we can cull having all those tabs open, and then talk a bit about those precursors to tabs... bookmarks.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/tabstabstabsThis Episode’s Top TipsTabs can serve as an easy way to try to multitask - however, multitasking is just task switching. As we switch from task to task to task we're actually decreasing our overall productivity, not increasing it.Switching tabs can give a hit of dopamine, which only increases our desire to switch tabs more often. We can work on this by being mindful of what kind of tabs we leave open.A great way to limit tabs is to use services like Pocket or Instapaper that allow us to save articles we want to read for later. By storing them in an external system we remove the temptation to just switch to those articles in the middle of other tasks.Another alternative to just leaving tabs open is to use your bookmarks for sites that you either visit frequently or just sites that you know you're going to have to come back to eventually. What we don't want to do however is create bookmarks for sites that we just need to keep open temporarily.

A few weeks ago I asked around on Facebook the number of tabs that my friends had open at the time.Answers I got included:500 on their phone and 20 on their computer, 50-60 across 5-6 windows, 4-5, 16, 3, 80 across 9 windows, 2, 4, 7,  45, 112 over 17 windows…and of course, at the time of my asking, I had 70 across 12 windows, although as I mentioned earlier I'm down to just a few right now - oftentimes these episodes are just as much about helping me as they are about helping you.Clearly, a lot of people use their browsers in a lot of different ways. Now one thing that was fairly apparent to me is that my more neurodiverse friends tended to be those people who had the most tabs open, although to be clear having too many tabs open isn't just a neurodiverse condition, anyone can easily find themselves overwhelmed by tabs.Today we're going to be looking at why we tend to have so many tabs open and then some of the ways we can work on reducing that number.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/digitaldeclutterThis Episode’s Top TipsWe tend to trying and use tabs as an extension of our working memory, but as we open more and more tabs we stretch our mental resources and it can become overwhelming to figure out what we need to take care of.One of the reasons we open so many tabs is that we're afraid of missing something - be it an article to read, a video to watch, or something in your social feed, our brains tell us we want to see it all. Unfortunately, we're never going to see everything so we've got to work on being choosier about what we focus our attention on and be okay missing some things.We can install extensions into our browsers to help limit the number of tabs we have open, or install a tab manager to help us keep better track of everything we have open.

We all have an idea of what clutter is - it's just all that stuff. It's that frustrating feeling when you can't find something just because there are too many other things to look through. Clutter is disorder.While we typically see clutter as a physical thing - the junk on our desk. The pile in the corner of the room. The stuff spread out all over our counters - we can also experience its digital counterpart because we also amass a lot of stuff digitally.Today we're going to start our journey of working on our decluttering our digital lives - in this episode, I am going to be focusing on email and the files on our computers - next week we'll be continuing this series with an episode on all those tabs we have open in our browsers. I also considered doing an episode on our phones, but for now, I'm just going to direct you to Episodes 17 & 18, How to Make your Smart Phone ADHD Friendly - although I'm definitely going to have to update those episodes at some point.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/digitaldeclutterThis Episode's Top TipDigital clutter is just all that stuff that builds upon our devices. It can have a real effect on our mental health and is something to be especially aware of with ADHD because it can create a lot of distractions.To help manage our email we want to work on processing our email only a few times a day and then making sure that when we do that we're not treating our email as a task manager → don't leave things in your email to do later, either put them in a real task manager or deal with them right then.Work on creating actual organization for your files → by keeping your files in places that are logical for your brain to find them you make accessing your files easier when you need them.Back up your files. Seriously, you don't want to lose something you've been working on because your computer crashed. There are a ton of services that make this process easier than ever now.

#AdultingNow there's something a lot of us can relate to - or relate to the idea that adulting is something we sometimes do, but being an adult is not something we are.ADHD can make us feel like we're not really adults.An adult would get their bills paid on time.An adult wouldn't let their house get this messy.An adult would be eating healthy meals for dinner every night.Now it would be a stretch to say that I feel like an adult all of the time, but I'm certainly getting there. A big part of the is probably having kids - it can be hard to not feel like the adult when you are literally the adult in the room. Also, there's the whole losing track of what going on with slang - I mean I know what straight fire is and but I still have to look up what a VSCO girl was and I'm only mildly sure I understand what being on fleek means. Although really that's more of a confirmation that I'm old rather than I'm being an adult.Regardless - today we're going to be exploring those feelings of not being an adult and how that interacts with our ADHD.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/adultingThis Episode’s Top TipsNo one has everything in their life together all of the time - instead of focusing on what your missing try giving yourself credit for the things you are doing.ADHD can amplify these feelings of not being an adult because we're not neurotypical - there are absolutely things that are going to be harder for us to do, but we can do hard things.To help celebrate everything that you do throughout the day try creating a ta-done list → this is just a list of everything that you do throughout the day, from filling up the dishwasher to making a call to a friend to sending those emails you need to send. It's easy for us to forget what we've actually accomplished in a day and a ta-done list can help remind us that, yeah, we actually did somethings today.At some point all of us find ourselves doubting our ADHD, it's okay - ADHD is a spectrum and you're never going to have all the symptoms that everyone else has. Be reassured that you're not alone in this feeling and that even if you didn't really have ADHD, you're still doing the right things to help your brain.

When I was in school, I always wanted to be the kind of student who able to finish a project well before it needed to be turned in. I loved the idea that I could write a paper and still have a week left to polish it. Of course, I was never actually that student. For me to get started on a paper, I had to actually be able to feel that pressure from the deadline building up on me. That usually meant that I was mostly working on papers the night before - I'm sure a lot of you can relate. Since I was still able to get good grades with this strategy, I never really changed it - but I always wished that I wasn't always riding by the seat of my pants. Despite having a good track record, there were times that I missed those deadlines.And a funny thing about it was that I always wanted more time to write my papers. In my brain, if the deadline was pushed farther out I would have had more time to start, and yet experience has taught me that it really didn't matter how much time I was given to complete a paper. Given a week or month, I would still procrastinate until the last minute. When those deadlines were moving in on me, I was able to focus like no other. The time pressure allowed me to block out all those other distracting ideas vying for my attention.Today we're going to be exploring how we can use this time pressure to complete those nagging tasks that we otherwise might not get done and also those things we want to do but just can't seem to prioritize. We'll also be looking at better ways to set deadlines so that we can follow through with our intentions.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/deadlinesToday's Top TipsTime pressure from deadlines allows us to focus on the tasks in front of us and distill our work down to the most important parts.When setting deadlines we want to make sure that they are relevant to either us or the project. A great way to do this is through accountability and getting someone else to check in on your progress.Deadlines need to be realistic if we plan on meeting them. Time blindness can make it hard to know how long something is actually going to take, but if we break down our projects into chunks we can work on hitting milestones with mini-deadlines.

In this week's episode, I am going to be going over the book The ONE Thing by Gary Keller and Jay Papasan - I was introduced to this book by Eric Tivers through the ADHD reWired Coaching and Accountability groups. I can't remember if it was required reading or just strongly encouraged when I took the groups, but the messages in this book were key to getting through the coaching groups.My first reading of the book was on audiobook and since then I've listened to it three more and read the physical version of the book twice. The subtitle of the book is, "The surprisingly simple truth behind extraordinary results" - and as I've mentioned before, just because something is simple doesn't make it easy. Each reading has helped me understand the concepts a little bit better and I was always able to pick up a few new things.Today I'm going to be going over the "surprisingly simple truth" in the book and discussing how we can better apply it for our ADHD brains.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/theonethingToday's Top TipsUse the focusing question to help you determine your one thing - the focusing question again is: "What's the ONE Thing that you can do such by doing it that everything else is easier or unnecessary?"Change your thinking and value your time by saying "no" more and time blocking time for your ONE ThingYou can have a ONE Thing for each of your life domains, but they should all be working toward a common purposeIf you liked this episode I'd recommend you check out the book the ONE Thing and read through it on your own - I skimmed a lot of parts for this episode so I'm sure you could get a lot more out of it. You can find a link to the book on the show notes page.

Last year there was a surge in the popularity of the game Among Us - 1000's of people jumped on to be funny little scientists running around there spaceship running various little tasks... all while trying to find out who among them didn't belong - the one who was trying to sabotage the mission. The one who was an imposter.I definitely played my fair share of the game, but always felt like I didn't get to play as the imposter nearly as much as I wanted to... yet in real life, far too often I feel like I'm playing the imposter. I'm sure that many of you can relate to feeling like the only reason you are where you are is that you tricked people into thinking that you belong. Maybe you think that you're not really qualified for your job, or maybe you got into a program that you're sure someone else would have been better qualified for, or maybe you feel like you're friends are just pretending to like you.This is called imposter syndrome and it is shockingly common - I say shockingly common because when you're feeling it, it's hard to imagine anyone else feeling quite like you do - and yet almost everyone feels imposter syndrome to some extent.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/amongusThis Episode’s Top TipsImposter syndrome is the feeling of self-doubt around your skills, talents, or accomplishments where you fear of being exposed as a "fraud".By understanding what causes imposter syndrome you can begin to work on overcoming it - understanding that it's not just you and that even if we're chalking up all our success to luck that we still had a hand in creating that luck.Talking about and reflecting on our imposter syndrome is a great way to work on overcoming it - when we bottle up those feelings it can be hard to have real perspective on the situation. By acknowledging the feels and removing our beliefs about all or nothing success we can work through those feelings of being an imposter

Occam's Razor is a philosophical rule (and that's rule in a very soft sense) that we can use to help us with problem solving. In philosophy a razor is a tool used to eliminate (or shave off) options that might lead us astray.Occam's Razor is one of the most popular examples and has made it's way into popular culture from the movie Contact to Sherlock Holmes to The Big Bang Theory.I imagine that a lot of you have heard of the famous razor before, which states that: plurality should not be posited without necessity. Now I'm sure that's perfectly clear for most of you, but for my benefit I'm going to do a bit of unpacking on that phrase, cause plurality should not be posited without necessity seems a bit dense to me.The basic idea here is that when we're looking at competing ideas we want to go with the one that has the fewest assumptions - or that the simplest explanation is often preferable to a complex one.Of course the rule on simplicity also isn't as simply as it seems. Today we're going to be exploring Occam's Razor and also looking at how we can apply it to coming up with better solutions for our ADHD.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/occamsrazorThis Episode's Top TipsOccam's Razor states: plurality should not be posited without necessity - or more simply when we're looking at competing ideas we want to go with the one that has the fewest assumptions - or that the simplest explanation is often preferable to a complex one.With ADHD we can use Occam's Razor to help when we're trying to overcomplicate something - often we go all in on ideas and don't let ourselves see the forest for the trees.While the simplest explanation is often preferable we also have to keep in mind that we have ADHD - what might be a simple solution for a neurotypical might not be a viable solution for us.

I'm going to be diving into some more aspects of planning in the coming months - I know, shouldn't I have done this before the end of the year? Well I'm going to us my being completely unprepared for the end of the year to illustrate a great point - it's never too late to start working on planning.One of the most important aspects of planning is knowing where you've been and this typically comes from some kind of review process. The reason for the review is so that we can plan an accurate course based on where we are now. But that review is also a lot easier said than done. I've sat down for many a review sessions and realized that I don't have a great way to look back. I'll skim through my calendar and wonder what exactly happened over the last few weeks or months and kind of shrug and go... stuff?And what that means is that we want to look at how we measure our success - so today we're going to be talking about how we set our goals, how we can work on measuring their outcomes and also questioning what actually makes a good measurement.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/indicatorsThis Episode's Top TipsWhen we're setting goals we should focus on the small changes we can make that we can keep up for the long term.When we're think about goals we need see if we're measuring them lagging or leading measures. Lagging measures are the outcomes based on what's happening with our leading measures. The best goals have a mix of the two measurements.What we choose to measure matters and influence our future actions. Make sure that what you're measuring is incentivizing the outcomes you actually want.

Hey there team, we're nearly at the end of 2020 and I thought I'd deliver a bit of a shorter episode this week focusing on some of the strategies that I find are the most important for managing my ADHD. This is definitely not a definitive list and as for the order of things... well I moved things around a number of times trying to decide what the best order would be and honestly I'm not sure there really is an order or truly a most important thing. When we're trying to manage our ADHD an important to remember is that it's all connected - anyone step we take is going to make the rest of the steps easier and while somethings really are more important than others, what we've really got to focus on is doing what we can, because anything we do is going to be helping everything else. So while there may be things that might be more effective to do in managing your ADHD, don't worry if you're not there yet. Do what you can now and you'll get there eventually.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/topfiveThis Episode's Top TipsWork on Accepting your ADHD and giving yourself what you actually need to thrive.Realize we're all snowflakes and that our ADHD is unique - what works for me might not work for you.Learn about your ADHD by embracing your ADHD community and finding out what it means to have ADHD.Don't rely on willpower for the things that are really important - set up systems that will work even when you don't want to.Work on creating realistic expectations - too often we overestimate what's possible and end up feeling like we let ourselves down just because we couldn't actually juggle all 100 projects we wanted to do.

Sequencing is all about the order in which we do things. Sometimes it seems like it doesn’t matter what comes first, but also try putting your pants on after you put on your shoes.Sequencing is something I’ve come to realize is a big deal with ADHD. The order in which we do things has a big impact on our overall productivity, but more than that, some of our other issues with ADHD make the sequence in which we do things much more important.Today we're going to be exploring how the order we do things is important for our ADHD brains and then we'll be looking at some ways that we can use sequencing to our advantage.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/sequencingThis Episode's Top TipsSequencing is order in which we do things and it matters because it can have a big impact on how we remember things and execute our plans.Planning can help with our ability to sequence things properly - one technique that can be especially helpful in making sure we don't forget steps is to start our planning from the end and working our way backwards.Part of sequencing is making sure that we're paying attention to tasks that will get us off track and making sure we're not putting those right before things we actually want to do.Batching tasks is a great way to make sure we're not getting ourselves off track - but remember we don't have to an entire batch at once, we can still break batches into reasonable chunks.

 Part of the reason that automations is such a ripe topic is that it can help in almost all areas of our life - this week we're going to focus more on the work side of things, because when it comes to our jobs there are a ton of things that usually can be automated fairly easily, because we all have those little tasks that we have to do all the time that aren't that hard but do require us to shift our attention to them for just a little bit. And that's what I think is the best benefit of setting up automations for our ADHD brains - we've only got so much executive function for the day and task switching can be such a drain on us. When we set up these automations we can make it so that instead of wasting our days doing little nit picky things, that we're actually focusing on the things that matter.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/evenmoreautomationsThis Episode's Top TipsUse programs like Zapier or IFTTT to create connections between other programs to help automate some of your workflow.The first step in making your inbox more manageable is unsubscribing from all those newsletters you don't read and then setting up filters to direct the rest of your mail to various folders.You can use predictive text and canned responses to reduce the amount of time it takes to respond to your emails.

In this week's episode we're going to focus on the money side of things and go into how we can use automation for our shopping and then also how we can use automations with our finances.And as a reminder, automations are things that we can set up in our life that are just going to happen regardless of what else we do. So think clicking a button and having a form filled out or even more basically think about something like your dishwasher, you put the dishes in, click a button and then all your dishes automatically get cleaned. Breaking down the dishwasher example, we still have to load up the dishes and we also have to unload them, but they take care of that process of actually getting them clean. And that's a huge part of automation - it isn't going to solve all of your problems, but often they're worth it because it takes care of those parts that are time consuming or that you just don't want to do.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/moreautomationsThis Episode's Top TipsThe best tasks to automate are tasks that don't require higher-level thinking, things you do regularly and that take away from what you really want to be working on.Automating everything isn't always the right answer, we need to make sure that we're still thinking about our transitions.There are tons of ways we can automate our shopping from using meal planning to know what we really need to creating reoccurring purchases for all those things we regularly need.We can automate our finances with things like direct deposit, automatic bill pay, using budget tracking and making sure that we're putting away money for the future.

One of the paradoxes of ADHD is how much work we can get done when we're interested in something... but then how little we get done when something is boring. Unfortunately in life there are a lot of things that are going to bore us. And this becomes especially true with those boring tasks we have to do over and over again. So this is where automation comes in - automation is simply something that accomplishes tasks for us without our intervention.Whether we know it or not, all of us already use a lot of automation in our lives already. We often don't think of simple things like setting an alarm as an automated process, but it's a way we can externalize a reminder that will go off with no other input from us.Today we're going to take a look at how automation can be helpful with ADHD, some of the ways that we can take advantage of automations and then go into some specific things we can look at automating. There was actually a lot to cover here so I'll be going into even more automations next week as well.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/automationThis Episode's Top TipsAutomation is a way for us to frontload our work so that we can save time in the future - it can be helpful for ADHD because it can reduce decision fatigue, reduces chances of us forgetting a step, and just saves us time.When we're thinking about automating a process the first things we need to think about are how to systemize the task and then if we can reduce the number of steps it takes. Sometime during this process, we find that maybe we don't need to use automation but we still find a better way of doing the task.We can use automation to help with accountability by setting up automations that will let our teammates know when we have (or haven't) done what we said we were going to do. This can be helpful because it takes the reporting process out of our hands.There are a ton of things we can do around our house to automate our everyday tasks that will make our lives easier - from automatically locking the doors at night, to getting notifications that we left the garage door open, to getting a smart speaker to read out our daily schedule - our biggest limitation is usually just what we think is possible, so go explore some options.

"There's a secret that real writers know that wannabe writers don't, and the secret is this: It's not the writing part that's hard. What's hard is sitting down to write. What's keeping us from sitting down is resistance." This is how Steven Pressfield introduces the idea of resistance in his book the War of Art, and to me, resistance is the root of the "I don't wanna's." While I don't agree with many of the things in Pressfield's book (I mean, he states that ADHD was made up by pharmaceutical companies), I do think resistance is a great way to express this idea. Because when I don't want to do something, it's not necessarily that I just don't want to do it - it's that I can't get myself to start.If I'm planning on going on a run, I know that I'll feel better once I start running - but it's in the starting that I feel resistance. It's putting on my exercise clothes and slipping on my shoes. It's the getting out the door. Once I start putting one foot in front of the other, it isn't so hard anymore. I mean, sure there is the physicality that can become difficult, but the mental block has lifted. And this is just going to be an introduction to this topic. While I was writing this episode I discovered I had a lot to say and so I've split it into two episodes. Today we're going to be exploring the idea of resistance and how it keeps us from doing meaningful work. We're then going to look at some of the ways resistance sinks its claws into us, but also how we can work on loosening up that grip.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFor show notes go to HackingYourADHD.com/resistanceThis Episode's Top TipsResistance is the inertia that keeps us from starting. It is also the inertia that slows us down and stops us in our tracks. If we want to be doing meaningful work we need to look at ways we can fight our own internal resistance.Comparing ourselves to others is an exercise that is never going to lead us down a good path.We need to abandon struggle as a metric for success. Everything gets easier as we do it more and just because something is difficult to do doesn't mean it is more worthwhile.What we crave and what we need to grow don't always match. This means we have to work on rewiring our desires so we're not always fighting resistance to go on a walk. We can do this by being mindful and taking note of how we feel after we do things that are good for us.

I'd say I have a love-hate relationship with cleaning, but that implies that there is a part of me that loves cleaning. There isn't. I like having cleaned and having a clean home, but I seldom enjoy the actual cleaning part.ADHD tends to not make cleaning any easier. Time blindness makes me think most of the cleaning tasks I need to do are going to take forever. I have a natural propensity for clutter, and that clutter often fades into the background of what I notice - so I just stop seeing that stack of mail on my counter.Today we're going to be looking at why we should stop treating cleaning our house like a project. Ways that we can make consistent cleaning easier and also how we can get rid of some of the junk that has accumulated in our homes.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/cleaninghouseThis Episode's Top TipsStop thinking of cleaning your house as a project - we've got to understand that cleaning is about the small tasks that we do consistently that is going to keep our house clean.Work on creating that routine of small tasks that you can do every day to improve the base level clean of your house - focus on starting small at first. Think about what you can do in the morning and what you can do right before you go to bed.Time your cleaning tasks so that you know how long they actually take to do - a lot of the tasks that we put off doing actually take way less time than we think they do.Use temptation bundling and listen to a podcast while cleaning so that you can stay motivated while tidying up.Make sure everything in your house has a place to live - it doesn't have to be an exact spot, but if you know where to put something then you won't waste mental energy figuring out where stuff needs to go when picking up.Spend some time decluttering your house by asking better questions about the objects you are thinking of getting rid of - if we can identify the reason we want to keep something it makes it easier to pare down what we have.

This week's a little bit different - today you're going to be hearing an interview I had with my friend Kari Gormley - now I say interview with a bit of hesitation because our conversation absolutely did not start out that way.Kari is a Certified Applied Positive Psychology Practitioner, Coach, and Trainer as well as a fellow podcaster - her show is The Flourishing Experiment.but so, I was having a zoom call with Kari and we were just chatting to catch up on a few things and I had mentioned that I had just passed the one year mark on my podcast. She started asking some questions and then went wait wait wait, we need to record this and so we shifted into recording mode and went from there - I know, that's a pretty ADHD way to record a podcast.In this episode you get to hear about some of my lessons learned from podcasting for 1 year - we talk about some of the systems I use, gratitude, and get into something like how long it takes me to produce an episode from start to finish.Go check out Kari's Podcast The Flourishing ExperimentSupport me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/oneyear

Last week we started our journey of self-compassion.Self-compassion is key part of cutting ourselves some slack - it's the combination of empathy and action. We're doing the things that'll let us put ourselves at the front of the line when it comes to self-care.But self-compassion isn't easy.When we're being self-compassionate we're trying to relate to ourselves in a way that's forgiving, accepting and loving - many of us have grown up with the view that the only way for us to push ourselves forward is by being overly critical of ourselves.A typical self-compassion practice has three parts:Observing what is going on right now - that's mindfulnessActively developing and building a healthier self-perspective (self-kindness)Connection with others (often called “common humanity”)In this episode, we'll be going over Self-Kindness and Common Humanity as well as looking at how we can combine all three of the ideas.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/selfcompassion2This Episode's Top TipsSelf-Kindness is about understanding that we have unconditional worth and accepting ourselves even with our short-comings.One way we can practice self-kindness is by being kind to ourselves with our words - one would that can cause lots of harm is the word "should", which often brings connotations of shame and unworthiness.Common-Humanity is about connecting with those around us and understand that what we're going through isn't unique. We're all part of the human experience and even when we're feeling alone we can know that there are people who have also gone through what we're going through.When we put together mindfulness, self-kindness, and common humanity you can create your own practice of self-compassion. When we're being self-compassionate we're able to cut ourselves some slack and learn to be happier with who we are.

In this episode we're going to focus on the difficulties of self-compassion and then talk a little about mindfulness - next week we'll be going into the ideas of self-kindness, common humanity, and some other ideas I've been playing with. Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/selfcompassionThis Episode's Top TipsSelf-compassion can help with ADHD because it can help us realize that our self-image and self-doubts are not hardwired - we can change and we don't have to beat ourselves up to make that change happen.We need to understand the difference between guilt and shame. Guilt is: I did a bad thing. Shame is: I'm a bad person. Guilt is a healthy coping mechanism, while shame can lead to self-destructive habits and behaviors.One of the most effective ways to counteract shame is to shine a spotlight on it, but be sure to do so only when you're in a safe supportive environment.Mindfulness is a way that we can practice seeing the world for how it really is - a great mindfulness exercise is the 5-4-3-2-1 grounding exercise where you list 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing that you can taste.

In today's episode, we have a listener question about writing and how to get back into it after quitting at the hard parts.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/writingpastThis Episode's Top TipsUse prewriting to focus your thoughts and to help build your momentum into writing so that you aren't relying so much on inspiration to keep working on your project.Create notes as you're writing so that you know what you were working on when you come back to it and to record ideas as they come to you so that you're not jumping around the page so much.You can't skip Day 2 - you've got to forge through the messy middle if you want to get to the other side. Knowing this ahead of time can help you plan on how to get through the hard parts.One of the most powerful ways you help get yourself through that messy middle is to find an accountability partner. Your accountability partner won't make your work easier - instead, they just help provide perspective and let you see that you can actually do the things you want to do.

One of the reasons that many of us have trouble giving ourselves slack is because of our internalized perfectionism - it's something that controls our workflow and prevents us from ever taking a break because in our head we know we could be doing more. Even during the writing of this episode I had to fight off some of this internal perfectionism - this episode wasn't supposed to be entirely about perfectionism, but it was going to take a lot more than just one section to really tackle the topic - so now what was just going to be a two-part episode on giving yourself some slack is a series - and had I come into this knowing it was going to be a series I would have definitely approached it differently, but that's okay, it doesn't have to be perfect.In today's episode, we're going to be exploring the idea of how perfection acts as a coping mechanism - and why that's not a great thing. We'll also be looking at some of the different types of perfectionism and then we'll be exploring some of the ways that we can start to work on conquering our own perfectionism.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/perfectlyimperfectThis Episode's Top TipsMany of us with ADHD have picked up perfectionism as a coping mechanism to try and deal with the mistakes that have come from us having ADHD - however, perfectionism is a maladaptive coping mechanism that often leads to more problems than it solvesThere are three types of perfectionism - self-oriented perfectionism, other-oriented perfectionism and socially-prescribed perfectionism.The first step in dealing with our perfectionism is understanding that our perfectionist expectations of ourselves are unrealistic and that having those unrealistic expectations is unhealthy - if we can relax those standards we will often save time, effort, and stress.Practice Imperfection by choosing small tasks that you can be imperfect at, such as using multiple colors of pens (without a pattern), not correcting typos in texts to friends or even something like wearing mismatched socks (I mean as long as they're the same kind - I just mean two socks with different colors or patterns not like wool socks and cotton socks, I'm not a monster).Look for feedback before you're 100% done with a project - try out asking for feedback at 30% and 90% and be sure to be specific about the type of feedback you're looking for at each point.

Often when I think about productivity I envision something like a well-oiled machine - everything fits together, everything has it's placed and when it is running smoothly it produces amazing results. But the part that my imagination doesn't usually pick up are a few important words - well-oiled machine... what does it mean to be well oiled - well, for one thing, it means that there is someone maintaining the system. It means, that left to its own devices that the machine would breakdown - and for a machine like this, it means it's either running at peak capacity or not at all.As you can imagine this isn't exactly the route we want to be going - we're going to have setbacks in life and we're going to have times where we have to do less - we're not machines.In today's episode, we're going to be exploring this idea of capacity, as well how we sometimes go above and beyond and then also how we can work on build some slack into our systems.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/buildingslackThis Episode's Top TipsAlways doing more isn't always our best option - it is easy for us to overreach our capacity and find ourselves doing more than we're able to handle. Once we get past capacity we're more like to drop the ball on everything we're doing. Giving ourselves breathing room isn't being lazy, it's a way for us to focus on what's most important.When we're in times of crisis many people with ADHD can thrive by using their surge capacity - however, our surge capacity is limited and we can only access it for so long before we start burning out.We can add more capacity to our schedules by adding more slack to our calendars - that is buffer time that allows us to "pick up the slack" when we're running overtime on something unexpected or just need more time to finish something than we thought we would.

One of the hottest trends to come out of the self-help world over the last few years is gratitude. And it's no surprise, gratitude has been found to be one of the greatest indicators of overall well being. I'm usually pretty skeptical about things that get hyped quite as much as gratitude has been - I mean when you see the list of things that a gratitude practice can help with it's pretty easy to roll your eyes. I mean can gratitude really do all those things that people say it can?Today we'll be exploring the mechanisms that make gratitude work - and also perhaps tempering some of the hype around it - then we'll be looking at ways we can find things to be grateful in our lives as well as looking at some ways that we can start a gratitude practice.And I'll admit, this episode is a little less ADHD focused - but gratitude was something that was on mind, for reasons that I get into during the episode. And so even though this episode is a little less ADHD specific I still think everyone can get a lot out of it.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/gratitudeThis Episode's Top TipsGratitude is showing thanks and appreciation and it has a tremendous impact on our brains. Gratitude can help us release build our relationships, regulate stress, improve sleep quality, build self-esteem and make us happier.One way we can practice gratitude is through mindfulness and seeing all the things in our lives that are going right. It's easy for us to latch onto the negative things that happen during our day. We'll miss all the things that went right because when things go according to plan they can often become invisible.We can also practice gratitude by journaling or writing a letter to someone in our lives that has greatly impacted us.

The first thing we've got to understand is that when we ask, when should I quit? We're also asking, when should I persevere? And they often serve as the same answer - I should quit when it doesn't make sense to keep going. I keep going when it doesn't make sense to quit. Unfortunately is really easy to get those messages mixed up and with ADHD we've all got a trail of unfinished projects and ideas that are weighing us down every time we need to make this decision again.Support me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/whentoquitThis Episode's Top TipsWe've got to give up the notion that winners never quit. Persistence doesn't guarantee success - we can persist at the wrong things forever and never make progress.There are two curves we've got to look for when starting something new - the dip and the cul-de-sac. A cul-de-sac is a dead end. The dip is the point where things start to get hard - we've got to stop quitting things when they get hard and embrace the dip.We'll often stick out things we should quit. There are a lot of reasons that we might stick something out like the sunk cost fallacy or the planning fallacy. Regardless of why we're sticking around, once we realize that we're in a dead-end we've got to accept that we need to quit and try something new.

Resistance is the embodiment of the I don't wanna's - the part of us that keeps us from doing our work - or anything for that matter. And a big part of resistance comes from our ability to rationalize what we're doing - I'll jump into one task and find myself doing something else and then my brain will come up with a reason why I needed to be watching youtube instead of working on this week's episode.In today's episode we're going to be exploring what rationalization is, some of the ways that we do it, and also some of the ways we can start working on reducing the amount of rationalization that we are doing.Find the show notes at HackingYourADHD.com/rationalizationThis Episode's Top TipsRationalization is our brains attempting to explain or justify our behavior or an attitude with logical reasons. The difference between reasoning and rationalization is that with reasoning we are trying to apply logic to come to a conclusion, when we're rationalizing, we have a conclusion and we're making up reasons for it.One way we use rationalization is through the stories we are telling ourselves - we come up with reasons to explain why someone is acting the way they are (which we have to because we don't have access to their thoughts) but we're not always very accurate in our assessment as to why people act the way they are acting. We can use the phrase, "the story I'm telling myself" to help navigate the reality of a story.We also tell stories about ourselves - these are often based in fear and lead us to create more and more rationalizations. Use getting upset as a signal to get curious and explore these stories - and remember that you don't have to do it alone.One of the easiest ways to make rationalizing harder is to have a clear goal - this means knowing what the goal is and also knowing the reason why behind the goal. Since we have ADHD we've also got to work on making sure that we are creating reminders about what our goals are - just because a goal feels important when we make it doesn't mean we're going to remember why we're doing it 2 weeks from now.

One of the hardest aspects for me with ADHD is that I can quickly become overwhelmed when I can't find a clear path forward - I know I could do the research, but setting aside the time feels like it's going to be too much and so I just procrastinate forever on starting. For me finding a therapist was one of those things that seemed too murky to get started on. There were just so many things to consider and so many things that I don't know. Not only did I not know where to start, but I also didn't even know what questions I should be asking. In my mind, I knew it would be good for me, but the process just seemed too hard to get started on.Today, we're going to work on clearing a path on how to find a therapist - we'll be looking into a few kinds of therapy and what we can expect to get out of therapy - and of course, we'll also be walking through how we actually find a therapist that is the right fit for us.Find show notes at HackingYourADHD.com/findatherapistHacking Your ADHD around the web:FacebookTwitterPatreonThis Episode's Top TipFind out what your insurance will cover and go from there. If you don't have insurance or it isn't covered, there are still a lot of options like University Clinics, Online Therapy, Group Therapy, and therapy offered in your community. For help finding a therapist check out psychologytoday.com/therapistsThe most common type of therapy for ADHD is Cognitive Behavioral Therapy (CBT), which focuses on changing your automatic thoughts. Another common therapy practice for ADHD is Dialectical Behavior Therapy (DBT) which focuses more on behavior patterns and mindfulness. Talk therapy is another common type of therapy, although it isn't specifically tailored to ADHD.When you go to your first session make sure you have a list of questions for your therapist - finding the right therapist is critical for you getting the most out of your therapy sessions.

I know the term spiritual energy is going to throw a lot of people - so let's start off by getting clear on what I mean here. When I'm talking about spiritual energy I'm not talking about anything religious here, I'm simply referring to the idea that you have an energy reserve that you can tap into when you're doing something that matters. And specifically, something that matters to you - this doesn't have to be some higher calling type of idea.One thing that really illustrates the idea of digging deep into that energy reserve for me is when I'm doing something like weight lifting. As I get to the end of my set I can find myself flagging, I can feel like I'm not going to be able to push the bar the 3 more inches it needs to go to rack my bar - and yet I can have my spotter tell me "you've got this" and my brain hears that and I push just a little bit harder and I finish out. Where did that energy reserve come from? As far as I was concerned I was already pushing as hard as I could and yet, with just a few words I was able to find that motivation to push a little harder.Access to the human spirit isn't just limited to athletic endeavors. And our motivation to dip into this energy source often comes from doing meaningful work. Many people don’t recognize meaning and purpose as potential sources of energy, but when we're doing work that aligns with our values we are able to accomplish so much more. Today we're going to be looking at three areas that we can use to access our spiritual energy: living their core values in their daily behaviors, doing the work that we do best and enjoy the most, and allocating time and energy in our lives for the things we deem most important.Show note at HackingYourADHD.com/spiritualenergyThis Episode's Top TipsThere are three areas we need to focus on for our spiritual energy: Living our values, working with our passion, and scheduling time for those things that matter to us.Spend some time exploring your values by asking yourself what you can't stand - when you define what you won't put up with it is often helps define what we do stand for.Work on finding what you are passionate about by defining what you are willing to put up with - further refine your passion by finding your work "sweet-spot" by finding where you are effective, effortlessly absorbed, inspired, and fulfilled.Use your calendar to schedule your most important work - follow your energy patterns and try to schedule those most important tasks early in the day.

Emotional Energy isn't as cut and dry as physical energy - there are no emotional calories that we can track and measure. And while there is no scientific delineation of how to measure emotional energy it’s still something that we can all feel - we're not robots. We know that when we're feeling those positive emotions that sometimes we can barely contain the energy we're feeling - when we're seething with rage it can feel like we're going to burst. When we're sad it can feel like we want to melt into our beds and never be seen again. When we're overstressed it can feel like if we don't do something our skin is going to crawl off but even the idea of attempting that first step still feels like too muchOur emotions play a big role in our energy levels throughout the day. Just because we don't have a good way to measure them doesn't mean that we should write them off.Find the show notes at HackingYourADHD.com/emotionalenergyThis Episode’s Top TipsOur emotions play a big role in our energy management throughout the day - but emotions are complicated. While we can derive energy from both positive and negative emotions, we're better off using the energy from our positive emotions - The energy we draw off of emotions like fear or anger often comes with a price.We want to build our emotional intelligence by trying to observe ourselves - check-in with yourself throughout the day and ask, what am I doing? and how is that making me feel? You can also go beyond that by asking how you feel about the emotions you're feeling.When scheduling your day make sure that you are giving yourself time to recover after emotionally draining activities. If you need a quick fix to calm yourself down, try taking deep belly breaths. Deep breathing creates a physiological response that encourages your body to relax - as your body relaxes, your mind will follow.Give yourself some time to let yourself think. With ADHD we spend a lot of our day go from one distraction to the next - but when we let ourselves have the goal of just letting our minds wander it can help us explore how we're feeling and recharge our emotional batteries.

We've all got things that we think we should be able to just do - for example, I've had on my to-do list for weeks to make a phone call to the bank - it won't even take that long, but I keep putting it off. I keep finding reasons not to do it - what I've done is I've created a wall of awful around making this phone call (really most phone calls) and the more I put it off the more it builds it up. Today we've got Brendan Mahan from ADHD Essentials to explain what the Wall of Awful is and some ways that we can work on getting past it.Find the show notes at HackingYourADHD.com/wallofawfulThis Episode's Top TipsThe Wall of Awful is the emotional impact of repeated failure and it makes activating on tasks even more difficultWhile our wall starts off being built up with failure bricks, it is also built with things like disappointment, rejection, and shame. It doesn't matter if these bricks are based in reality, it matters how you perceive them.There are 5 ways people try to get past the Wall of Awful, two don't work, one works, but is damaging to our relationships and then two that work - the two that don't work are staring at it or trying to go around it - the one that works but is damaging is trying to hulk smash through the wall - the two that work that we want to focus on are climbing the wall and putting a door in our wallClimbing the wall is about sitting with the emotion that built up our wall and understanding what's stopping us - it can often look like staring at the wall, but it's more about gearing yourself up to get over the wallPutting a door in the wall is about changing your emotional state so that you can get past the wall - it could be doing things like taking a walk, listening to some energizing music, or watching a funny TV show to brighten your mood. Make sure that when you are trying to put that door in that you aren't actually just trying to go around the wall - it's easy to let that one TV show turn into four because you were just looking for a way to procrastinate.

Today we're going to be looking at ways that we can work on cutting down distractions and staying focused. We'll also be looking at ways that we can better schedule our time to focus on when our brain is going to be working best and we'll also be looking at better ways to end our workday.Find the show note at HackingYourADHD.com/mentalenergyThis Episode's Top TipsMental energy is about our ability to focus and keep our focus. To effectively do this we need to stop trying to multitask and reduce the number of distractions we have around us. This means limiting notifications and creating a work environment where we won't be easily interrupted.We can create smarter time blocks using our ultradian rhythms to guide us - breaking our scheduling into these 90-120 minute cycles allows us to focus on working when we've got the most energy and taking breaks when we're going to need them the most.Schedule your most important tasks for early in the day. By completing what's most important first you'll never find yourself at the end of the day having missed those tasks. You can decide if it's best to eat the frog with this task or to ease into it.End your workday with a shutdown routine to signal to your brain that you are really done with work. By only working while you are at work you'll make better use of your time and you'll allow yourself real time to relax and recover while you are at home.

Before we get going here, I just want to make sure you know that I'm not a doctor, and while this episode is a lot about your health, it is not intended and should not be construed as medical advice. Just because I say something on this show doesn't necessarily mean it will be the best advice for you - be smart and be safe. And when in doubt always consult your doctor before changing your diet or exercise routine.Today's episode is a follow up to last week's on Energy Management, but this week we are just going to be going over the area of physical energy.When we think about our energy levels, our physical energy is what we tend to primarily think about. We think about being tired or just needing a quick pick me up to get through our day. And our physical energy tends to be a basis for all our other types of energy (quick reminder those were: mental, emotional and spiritual along with our physical energy) - when we're physically exhausted it's hard for us to draw on our other wells of energy. Have a bad night's sleep? You might be feeling that brain fog all-day - blood sugar low? You might be more likely to snap at a family member over something not that important.We need our foundation of physical energy to power our bodies and to let us fully engage with our other energy sources. In today's episode, we're going to be covering the three main areas that we get our physical energy from: sleep, diet, and exercise.Show note at HackingYourADHD.com/physicalenergyThis Episode's Top TipsGetting enough sleep is one of the most important things we can do for our energy levels. To help get a good night's sleep make sure you are allowing yourself to get 4-6 sleep cycles of 90 minutes. You can improve your sleep quality with a dark, cool room and by creating a routine to get you ready for sleep by your bedtime.Instead of focusing on what foods you should or shouldn't be eating, focus on ways that you can make the habits of eating the right foods easier. By making the lifestyle changes you are more likely to stick to your new dietary plan - making mistakes isn't a set back it's just part of the path to changing your habits.Aim to get 20-30 minutes of moderate exercise per day - we're just trying to get our heart rate up here. If you are just starting up, then maybe try starting with a light 10-minute walk and work your way up.Along with getting enough exercise during the day, you also are going to want to be moving more throughout the day. During your breaks be sure to get up and stretch a little and don't let you're self stay in one position for too long.

It's an hour after lunch and your staring at your computer monitor. There are words in front of you, but you've read the same sentence over and over again five times in a row. Your eyes are glazed and curling up under your desk for a quick nap like George Costanza is seemingly a better and better option by the minute.Except you have things to do - you have stuff on your schedule and taking a nap is just not an option.Enter Personal Energy Management - this is an idea of scheduling your work around when you have the energy to do it rather than just when it's entered in on your calendar. Now to be sure this is more than just doing things when you feel like doing them - we know how that can turn out. Instead, this is about using your calendar and understanding that you aren't going to be at peak performance all day.Today we're going to be discussing how we can work on creating our schedules around when we do have energy instead of just when we've got a free spot on the calendar. We'll be looking at some of the different areas of energy management as well as how our energy levels fluctuate throughout the day. And we'll also spend a little time on how you can make a little more energy.Find show notes at HackingYourADHD.com/energymanagementThis Episode's Top Tips 1. Energy management is about realizing it's not just about how many hours you have in the day, but also how much energy you've got during the day. 2. Your energy levels are going to fluctuate up and down throughout the day, and if you want to get the most out of your schedule try scheduling your most important tasks during your high energy times, preferably early in the day. 3. Limit your commitments so that you have enough time to work on the projects that are important to you. 4. If you're low on energy try having some water or a healthy snack - you can also try to change your state by listening to some music or going on a short walk.

We all know that one of the biggest hurdles from ADHD is starting, but paradoxically one of our other hurdles is stopping. Sometimes it feels like we're better off if we just power through until we're done, but if we really want to get the most out of our workdays, we need to have some breaks.In today's episode, we're going to be looking at the benefits of taking breaks, some different ways that we can take breaks, and also exploring going beyond breaks and actually taking some time off.For show notes go to HackingYourADHD.com/breaksThis Episode's Top TipsTaking breaks allows us to separate our work into more manageable chunks. They let us refresh and come to our tasks with more energy.We should be scheduling our breaks so that we don't forget to take them. To help out our future selves we should also be planning what we want to be doing on those breaks as well.As important as knowing what we are doing on our breaks, we should also know what we shouldn't be doing on our breaks. Avoid things like phone games and social media that are going to be hard to tear yourself away from at the end of your break.It's also important to take time off entirely from work to recharge your batteries. While it might be hard to take a traditional vacation right now, we can still work on thinking about other ways that we can take time off, like working on fun projects at home or just taking a few days to catch up on Netflix.

Making the right choices isn't always easy - we've got so many options of what we can do and when I'm tired I don't want to weigh all my options. It would be great if I could just get a gentle push in the right direction. Something that would make the choice I want to make easier to make.What I'm talking about here is a nudge and that's what we're going to be talking about today. We'll be learning about what a nudge is, why they work, and when they don't. We'll also be looking at some of the various ways we can nudge ourselves and why it's so important for us to know when someone else might be nudging us.Find the full show notes at HackingYourADHD.com/nudgeThis Episode's Top Tips 1. At its basics, nudging is an attempt to change someone's behavior by changing the environment or conditions. A nudge shouldn't alter the incentives, it just makes the option we want to pick the easiest option. 2. Nudges works because our decision making isn't rational, in reality, we actually usually just take the path of least resistance. 3. We can nudge ourselves in several different ways. One way many of us already use nudges is through reminders. We can also alter our environment (like having a water bottle on our desk to nudge us to drink more water) or we can change our default options (like having our web browsers default to a blank page instead of opening up to countless tabs).  4. It's important to be aware of nudges because many companies use them to influence our behavior. When we know that we're being nudged we can decide if that's really the decision we want to be making or if there is actually a better option for us.

Last week we started off our discussion of resistance - a term that I got from Steven Pressfield's book, the War of Art.While there are parts of the book that aren't that ADHD friendly, I do like this idea of resistance. And basically resistance is what is keeping us from doing our work. It's procrastination, rationalizations, comparison, perfectionism, and everything else that keeps us from working all rolled into one idea. It is the embodiment of the "I don't wanna'sIn part one I talked about some of the ways resistance keeps us from starting, how comparing ourselves to others slows us down, and what we crave and what we need to grow don't always match.Today we're going to keep exploring the idea of resistance. We'll be looking at ways we can work on overcoming resistance by planning, setting our intentions, and even calling in a little help.You can find the show notes at HackingYourADHD.com/resistancepart2This Episode's Top TipsOur first step in fighting resistance is accepting that we are always going to be facing resistance. Resistance wants us to believe it doesn't exist because when we don't believe we don't do anything to stop it.Planning is a critical part of overcoming resistance. Without a plan, it is easy for us to get off track and not even realize it. When we're creating our plan it also important to break down our tasks into their component parts so that we are able to clearly state our intentions when we start our work.We don't have to fight resistance alone, by enlisting the help of our accountabilibuddies we can get clear on our intentions and help strengthen our resilience in fighting resistance.

"There's a secret that real writers know that wannabe writers don't, and the secret is this: It's not the writing part that's hard. What's hard is sitting down to write. What's keeping us from sitting down is resistance." This is how Steven Pressfield introduces the idea of resistance in his book the War of Art, and to me, resistance is the root of the "I don't wanna's." While I don't agree with many of the things in Pressfield's book (I mean, he states that ADHD was made up by pharmaceutical companies), I do think resistance is a great way to express this idea. Because when I don't want to do something, it's not necessarily that I just don't want to do it - it's that I can't get myself to start.If I'm planning on going on a run, I know that I'll feel better once I start running - but it's in the starting that I feel resistance. It's putting on my exercise clothes and slipping on my shoes. It's the getting out the door. Once I start putting one foot in front of the other, it isn't so hard anymore. I mean, sure there is the physicality that can become difficult, but the mental block has lifted. And this is just going to be an introduction to this topic. While I was writing this episode I discovered I had a lot to say and so I've split it into two episodes. Today we're going to be exploring the idea of resistance and how it keeps us from doing meaningful work. We're then going to look at some of the ways resistance sinks its claws into us, but also how we can work on loosening up that grip.For show notes go to HackingYourADHD.com/resistanceThis Episode's Top TipsResistance is the inertia that keeps us from starting. It is also the inertia that slows us down and stops us in our tracks. If we want to be doing meaningful work we need to look at ways we can fight our own internal resistance.Comparing ourselves to others is an exercise that is never going to lead us down a good path.We need to abandon struggle as a metric for success. Everything gets easier as we do it more and just because something is difficult to do doesn't mean it is more worthwhile.What we crave and what we need to grow don't always match. This means we have to work on rewiring our desires so we're not always fighting resistance to go on a walk. We can do this by being mindful and taking note of how we feel after we do things that are good for us.

Years ago now, before I started this podcast, I worked as a sports writer. It was fun work and I also found that a lot of the things I was writing about could be applied to real life. One of the areas that I really saw it was in the difference between teams playing offensively and defensively.No matter the game teams are going to be playing on both offense and defense, but what I often saw was that teams that had an offensive mindset often were able to take advantage and play better. What I mean by playing offensively is that you are setting the terms of engagement. Instead of reacting to what the other team is doing, you are making them react to you.It's easy to see how this works on offense, you control the ball the other team has to respond to what you are doing. But you can also do this while you are playing defense. A good defense dictates the ways that an offense can move the ball and once the defense controls where the ball is going they can force the turnover.Today we're going to be looking at how we can work on being more proactive than reactive. The role planning will play in the process and also how we can protect our time by saying no more often.Find the full show notes at HackingYourADHD.com/defensetooffenseThis Episode's Top TipsTo focus on doing the right things, you have to know what your priority and goals are first.Planning doesn't have to be hard and we can focus on just planning one day at a time.We got to say no more often - especially ourselves. We tend to have more ideas than we can ever hope to complete. By saying no to some things we are leaving time for the things we really want to do.When we're telling someone else no we should focus on a simple no. When we try to hedge our no's it gives the other person the impression that we actually want to do the thing and they will always try and accommodate which will make future no's even harder.

Following up last week's rebroadcast about creating better reminders I thought I'd add in some more ideas on how we can remember things. One of the tools that I most often use is the camera on my phone.I think the first time I tried to use a photograph to remember something was when I was a kid and saw a commercial on TV for a bow and arrow and shield set - it looked like the best toy, but the only way I could think of to record the phone number to call for it (yes this pre-internet) was to take a picture of the TV screen.I of course forgot about it until the picture was developed several weeks later and then promptly told by my parents that they weren't going to order it anyway.Today we're going to be learning just how taking pictures can affect our memories, what things we can turn from physical to digital with pictures, and how we can use photos to assist with cleaning.Find the full show notes at HackingYourADHD.com/takeapictureThis Episode's Top TipsWhen taking pictures we narrow our focus and this helps us remember more of the visual aspects of what we are photographing - however, this also tends to reduce the amount of information we can recall from what we heard.We can take pictures of our physical reminders like todos, grocery lists, and journal entries to create digital copies to take with us.Picture taking while cleaning can reduce the amount of input we're getting at one time by changing spaces from 3D to 2D. We can also benefit from having before and after photos to see the work we've done and to also create a reference of what a room is supposed to look like when it's been cleaned.We need to go through our photos periodically so that we don't get overwhelmed by having too many to sift through at once - we also want to create action items on our to-do list from the pictures we take so that we don't forget what we wanted to be reminded about.

When you've got ADHD making reminders is a given. There's just too much going on in any one given day for me to keep track of it all and without reminders I know I'm going to drop the ball somewhere. I've got reminders for big things like when I need to leave to pick up my kids from school and little things like having a cup of tea in the evening but not too close to bedtime.So when I get told I just need to create a reminder to remember something I just want to shout that I already am using a lot of reminders. A big problem with a lot of reminders is that they just aren't effective at getting us to do the things they are supposed to be reminding us of. Today we're going to be exploring the ways that we can make better reminders so that we're actually following through on them. We'll be looking at what we're creating reminders for. How and when we are getting those reminders and also look at how we are creating our system of reminders.Find the full show note at: HackingYourADHD.com/EffectiveRemindersToday's Top TipsThe most important aspect of a reminder is having it delivered when you can do something about it - you can do this by thinking through the context of a reminder. If you need a reminder at work make sure you are getting it when you are at work. Reminders are great for reminding you of things, but not for doing unscheduled tasks. Leave projects on your to-do list and actually schedule a time for them instead of creating a reminder that you are never going to do. Reminders can either be short-term or long-term but regardless of what kind of reminder you are creating you want to make sure you are giving yourself enough information to follow through on what you were trying to remind yourself about. Create a combination of physical and digital reminders so that you can get the most out of your reminder systems. Physical reminders tend to be faster to set up but digital reminders can be more robust in how they are reminding you.

One of the things I want to look at while I'm taking my break is what my prioritizes are - it's easy to let yourself just get pulled along with the flow of things and often that means you aren't following your prioritizes. What you end up following is the path of least resistance and overtime you going to find that you just aren't able to make the time for the things that are important to you. So during this break I thought it would be a great time to revisit this episode on how to set your priorities. I know that we're not going to be able to do everything that we want to right now, but we certainly work on finding at least a little time to work on our most important projects.Let me ask you, what's the most important thing on your to-do list? What's the thing that if you did it would make you satisfied with what you accomplished today? Sometimes we've got a clear picture of what our most important thing is - usually it's something that's due that day - maybe even something that was due, yesterday. But we can't always rely on urgency to be our guide for prioritization. If you're struggling to figure out what's the most important thing to do, you're not alone. Picking out the tasks that are going to make the biggest difference is a hard thing to do and something that we're kind of just expected to understand - yet often there's no clear reason why doing task A is better than doing task B. Today we're going to be exploring how we can determine what those most important tasks are and how we can make them a priority.Find the show note for this episode at HackingYourADHD.com/prioritiesToday's Top Tips1. To really get the most out of setting your priorities you've first got to understand what your values are2. You can use the Eisenhower Priority Matrix to separate your tasks into Important and Urgent, Important but not Urgent, Urgent but Not Important and Not Important and Not Urgent3. Large projects should be broken down into their component parts, once they are broken down look for tasks that are bottle necks or that will make other tasks easier to complete - those should become your priorities

This week we were supposed to have a new episode going up but I'm really starting to feel it. I feel like I've been stuck for a while now and pressing on the gas is just spinning my wheels, so I've realized that I need to step back and take a break. And I thought what better way to start off that break than rebroadcasting my episode on burnout. I know I'm going to have to work on picking up a few lessons from this episode again so I though you might appreciate them too.Exhausted, empty, overloaded, unable to cope - these are some of the words I'll find myself using when I'm feeling burned out or on the path to burnout. We tend to find ourselves in burnout after prolonged periods of stress - it isn't something that sets in all at once. It isn't that we finally have a straw that breaks the camel's back, instead we just eventually find ourselves waking up one morning and realizing we just can't even. We find that we've lost our passion and drive for everything in front of us. We might still find ways to be productive but we tend to be robotic about it and it just drains us more and more.Burnout is hard. Today we're going to start out by discussing what burnout actually is and I'm also going to talk about some of the times I hit burnout. We're also going to be looking at what we can do to prevent burn and then what to do if we still hit burnout anyways.For full show notes go to:HackingYourADHD.com/burnoutToday's Top TipsBurnout consists of three parts - exhaustion (both mental and physical), loss of meaning in our work, and a feeling of ineptitude. Burnout is a slow grind and we've got to pay attention to why we're feeling unmotivated when doing tasks we normally enjoy.We want to prevent burnout by setting healthy boundaries around our work, prioritizing self-care, and remembering to take time off. Not comparing ourselves to others and accepting that our ADHD makes things hard will also help us with not feeling like we're so far behind everyone else.If we do hit burnout, we need to reassess what are needs are and identify what was causing us to burnout. Take some time off and figure out what really matters to you. We often hit burnout when our rewards don't match our efforts.

The ADHD brain has a strange relationship with thinking. One of my biggest gripes is that it often feels like I can't ever turn my brain off. No matter what I'm doing, I'm thinking about something. I could be washing dishes, but I'm thinking about what else I need to do before I go to bed. I could be walking to get the mail, and instead of wondering what's in the mailbox, I'm thinking about a conversation I had three years ago. Even when I'm trying to meditate, I'll often find myself thinking about what it means to be meditating. I'm not really sure that thinking about meditating while meditating is actually meditating - but hey, I'm still putting in the effort, it's called a practice for a reason.But just because our brains are whirring away doesn't mean that we're producing quality thoughts. Today we're going to take a dive into how we can better direct our brains. We'll be looking at why we should stop multitasking. The value of critical thinking and then explore ways that we can improve that thinking.Find the show note at HackingYourADHD.com/criticalthinkingThis Episode's Top TipsStop trying to multitask. Multitasking reduces the efficiency that we can perform any task and prevents us from really thinking through our problems.Critical thinking is valuable because it helps us make hard decisions and it makes us harder to manipulate.Ask yourself more questions to improve your critical thinking skills. Always challenge your assumptions.Find ways to help facilitate your thinking time such mind mapping or taking a walk.

I'd say I have a love-hate relationship with cleaning, but that implies that there is a part of me that loves cleaning. There isn't. I like having cleaned and having a clean home, but I seldom enjoy the actual cleaning part.ADHD tends to not make cleaning any easier. Time blindness makes me think most of the cleaning tasks I need to do are going to take forever. I have a natural propensity for clutter, and that clutter often fades into the background of what I notice - so I just stop seeing that stack of mail on my counter.Today we're going to be looking at why we should stop treating cleaning our house like a project. Ways that we can make consistent cleaning easier and also how we can get rid of some of the junk that has accumulated in our homes.Find the show note at HackingYourADHD.com/cleaninghouseThis Episode's Top TipsStop thinking of cleaning your house as a project - we've got to understand that cleaning is about the small tasks that we do consistently that is going to keep our house clean.Work on creating that routine of small tasks that you can do every day to improve the base level clean of your house - focus on starting small at first. Think about what you can do in the morning and what you can do right before you go to bed.Time your cleaning tasks so that you know how long they actually take to do - a lot of the tasks that we put off doing actually take way less time than we think they do.Use temptation bundling and listen to a podcast while cleaning so that you can stay motivated while tidying up.Make sure everything in your house has a place to live - it doesn't have to be an exact spot, but if you know where to put something then you won't waste mental energy figuring out where stuff needs to go when picking up.Spend some time decluttering your house by asking better questions about the objects you are thinking of getting rid of - if we can identify the reason we want to keep something it makes it easier to pare down what we have.

My desk usually has a least a few fidget toys on top of it. I say usually only because my children sneak into my office and steal them. But the rest of the time I have a couple infinity cubes, a tangle and a piece of sea glass I use as a worry stone. I love having them to play with as I think through sentences while I'm writing and also as something to keep my hands busy while I'm reading.Today we're going to talk about the rise of fidgets in over the last few years and then dive into how they are supposed to work. We'll also be discussing what makes a good fidget.Show note at HackingYourADHD.com/fidgetscienceToday's Top TipsThere are a lot of sketchy claims about fidget toys. Be wary of marketing claims, but don't throw the baby out with the bathwater - figure out which fidgets work best for you.Fidgets work by helping us manage our attention and focus. It can be hard for us to direct our attention when we're either over or under-stimulated.The best fidgets are things that we can do with our hands without looking at them - we don't want to be drawing too much of our attention to use them, just enough to help drown out the other outside stimuli around us.

Trying to plan in a pandemic has been... well really what's been a problem is all the plans that I made before the lockdown. Every week I look through my calendar and have canceled events and plans that just aren't going to happen. I mean this was the first Easter I didn't have to pretend to be sick during to avoid going over to the in-laws, but that's a pretty weak silver lining.We've got a lot going on so planning is more important than ever - I mean going to the grocery store takes a lot more forethought than it used to. But planning also seems harder than ever before as well, so today we're going to be looking at what to do when plans go awry and how to adjust our long-term planning. Find the show note for this episode at HackingYourADHD.com/BestLaidPlansThis Episode's Top TipsNo one really wanted to hear me read poetry.When our plans go wrong it can be frustrating and debilitating. We can mitigate some of this by thinking through what can go wrong with our plans and coming up with contingencies.Right now a lot of our long-term plans are disarray - while it is hard to plan for the future because when we are faced with uncertainty, we can still look at our underlying goals and base our planning around them.Give yourself a break - it's okay to do less. While it is still a good idea to plan our days, we can also just plan on doing less.

Going online has its perks - we've got a wealth of information at our fingertips - but with so much information it can be hard to find the truth. Often we can't find the signal for the noise because well, it is just really noisy. And by noisy, I mean there is a lot of bad information out there.In today's episode, we're going to be looking specifically at science journalism, but really most of what we're going to be talking about can be applied to everything that we read online. We want to be getting the best information and so we've got to be cautious about our sources. So we're going to be looking at ways that research can be manipulated to support a flimsy claim, why we've got to go beyond reading the headlines and what to watch out for when we are reading those articles.Find Today's Show Notes at HackingYourADHD.com/badscienceToday's Top TipsWhile most scientist aren't trying to create bad science, lack of funding and time can make many studies suspect. To help validate claims, read into the study methodology and see what other research supports those claims.Make sure that you are reading beyond just headlines. Many over zealous reporters will embellish headlines to garner more clicks.Watch for words like "proved" about science. Science doesn't prove anything, it just creates evidence that supports a claim or refutes it.Be skeptical of claims that seem to good to be true, they usually are.

I hope everyone is staying home and staying safe. I know that everyone is going through a hard time right now and ADHD isn't making it any easier. So today we're going to be talking about what we can do to try and regain some of that control you may feel you have lost in your life. We'll be talking about staying in contact with friends, setting up routines and using accountability. We'll also be talking about ways to get in a little more self-care.For show notes go to HackingYourADHD.com/ControllingWhatYouCanToday's Top TipsMake sure you're scheduling time to be social - figure out ways to stay in contact while you are apart.Create a routine to follow and use accountability to help you follow through with your intentions.Prioritize self-care somewhere in your routine.Give yourself some slack.

When I'm working on this podcast sometimes I wish my boss would be a little harder on me because it can be easy for me to get behind - but my boss is kind of laid back and lets me get away with more than I should - and that's probably because my boss is me. When I can't count on myself to get the things I need to turn to others to help me out. A lot of us with ADHD can have trouble turning to others when we need help, but we don't have to do things alone. And one of the best ways others can help you is through accountability. Today I'm going to talk about what accountability is, what it isn't and ways that you can get some more into your life so that you can follow through with your intentions.Find the full show note on my web page: HackingYourADHD.com/podcast/CompassionateAssKickingToday's Top TipsAccountability is about stating what your intentions are to someone else so that you can accountable to them about whether or not you followed through with those intentionsThere are a lot of ways that you can build accountability into your life - like body doubling and accountability teamsWhen forming an accountability team make sure everyone is on the same page when you are starting up so that everyone knows what to expect and what is expected of them

This week we're going to be hitting Working With Your ADHD. One of my biggest struggles with ADHD often comes from my belief that if I just tried harder I'd be able to overcome anything that my ADHD was throwing at me, but surprise surprise that just isn't the case. In today's episode, we're going to be looking at why we don't want to just keep trying to do the same things as neurotypicals, why we struggle so much with the idea of trying harder and also some of the strategies that are going to support us the best.Find the show notes at HackingYourADHD.com/WorkingWithToday's Top Tips1. Pretending that we're neurotypical is exhausting and will lead us to use the wrong strategies for our brains.2. We shouldn't focus on just trying harder. It's okay for us to just do less, especially when we are staying focus on what matters most.3. The best strategies for working with your ADHD starts with accepting your ADHD. Make time to educate yourself about what's really happening in your ADHD brain and get involved with the ADHD community.

When I was in school, I always wanted to be the kind of student who able to finish a project well before it needed to be turned in. I loved the idea that I could write a paper and still have a week left to polish it. Of course, I was never actually that student. For me to get started on a paper, I had to actually be able to feel that pressure from the deadline building up on me. That usually meant that I was mostly working on papers the night before - I'm sure a lot of you can relate. Since I was still able to get good grades with this strategy, I never really changed it - but I always wished that I wasn't always riding by the seat of my pants. Despite having a good track record, there were times that I missed those deadlines.And a funny thing about it was that I always wanted more time to write my papers. In my brain, if the deadline was pushed farther out I would have had more time to start, and yet experience has taught me that it really didn't matter how much time I was given to complete a paper. Given a week or month, I would still procrastinate until the last minute. When those deadlines were moving in on me, I was able to focus like no other. The time pressure allowed me to block out all those other distracting ideas vying for my attention.Today we're going to be exploring how we can use this time pressure to complete those nagging tasks that we otherwise might not get done and also those things we want to do but just can't seem to prioritize. We'll also be looking at better ways to set deadlines so that we can follow through with our intentions.Check out the show notes at HackingYourADHD.com/deadlinesToday's Top TipsTime pressure from deadlines allows us to focus on the tasks in front of us and distill our work down to the most important parts.When setting deadlines we want to make sure that they are relevant to either us or the project. A great way to do this is through accountability and getting someone else to check in on your progress.Deadlines need to be realistic if we plan on meeting them. Time blindness can make it hard to know how long something is actually going to take, but if we break down our projects into chunks we can work on hitting milestones with mini-deadlines.

Exhausted, empty, overloaded, unable to cope - these are some of the words I'll find myself using when I'm feeling burned out or on the path to burnout. We tend to find ourselves in burnout after prolonged periods of stress - it isn't something that sets in all at once. It isn't that we finally have a straw that breaks the camel's back, instead we just eventually find ourselves waking up one morning and realizing we just can't even. We find that we've lost our passion and drive for everything in front of us. We might still find ways to be productive but we tend to be robotic about it and it just drains us more and more.Burnout is hard. Today we're going to start out by discussing what burnout actually is and I'm also going to talk about some of the times I hit burnout. We're also going to be looking at what we can do to prevent burn and then what to do if we still hit burnout anyways.For full show notes go to:HackingYourADHD.com/burnoutToday's Top TipsBurnout consists of three parts - exhaustion (both mental and physical), loss of meaning in our work, and a feeling ineptitude. Burnout is a slow grind and we've got to pay attention to why we're feeling unmotivated when doing tasks we normally enjoy.We want to prevent burnout by setting healthy boundaries around our work, prioritizing self-care, and remembering to take time off. Not comparing ourselves to others and accepting that our ADHD makes things hard will also help us with not feeling like we're so far behind everyone else.If we do hit burnout, we need to reassess what are needs are and identify what was causing us to burnout. Take sometime off and figure out what really matters to you. We often hit burnout when our rewards don't match our efforts.

When you've got ADHD making reminders is a given. There's just too much going on in any one given day for me to keep track of it all and without reminders I know I'm going to drop the ball somewhere. I've got reminders for big things like when I need to leave to pick up my kids from school and little things like having a cup of tea in the evening but not too close to bedtime.So when I get told I just need to create a reminder to remember something I just want to shout that I already am using a lot of reminders. A big problem with a lot of reminders is that they just aren't effective at getting us to do the things they are supposed to be reminding us of. Today we're going to be exploring the ways that we can make better reminders so that we're actually following through on them. We'll be looking at what we're creating reminders for. How and when we are getting those reminders and also look at how we are creating our system of reminders.Find the full show note at: HackingYourADHD.com/EffectiveRemindersToday's Top TipsThe most important aspect of a reminder is having it delivered when you can do something about it - you can do this by thinking through the context of a reminder. If you need a reminder at work make sure you are getting it when you are at work. Reminders are great for reminding you of things, but not for doing unscheduled tasks. Leave projects on your to-do list and actually schedule a time for them instead of creating a reminder that you are never going to do. Reminders can either be short-term or long-term but regardless of what kind of reminder you are creating you want to make sure you are giving yourself enough information to follow through on what you were trying to remind yourself about. Create a combination of physical and digital reminders so that you can get the most out of your reminder systems. Physical reminders tend to be faster to set up but digital reminders can be more robust in how they are reminding you.

Talking about video games so much last week got me thinking about games a lot and so I ended up getting a new game for myself called Stardew Valley. The game was originally released in 2016 but because it was so popular it has been released for a bunch of other systems - I got my copy on the Nintendo Switch. In Stardew Valley you escape the hustle and bustle of the city by moving to a farm you inherited from your grandfather. And then the gameplay is basically just running your farm. Clearing your land. Cutting down trees. Planting crops. Watering them. Talking to people in town. Upgrading your farm. I'm simplifying but honestly, the gameplay is pretty straight forward.I know, that doesn't sound all that engaging and yet I've gotten hooked on this game. And so have thousands of other people. Last week we spent some time discussing specifically why the ADHD brain can latch on to video games so well - this week we're going to veer into specifically how games can easily get me to do things that essentially are boring - like watering my crops - and trying to figure out how we can apply that to real life. For the full show notes go to: HackingYourADHD.com/VideoGameLessonsToday's Top TipsOperant conditioning is a learning process in which the strength of a behavior is modified by reinforcement or punishment.We can use what we know about operant conditioning to help us modify our behavior by figuring out the right rewards and punishments we need to complete tasks.Video games make it incredibly easy for us to pick them up and play - for anything else in our life that we want to do more of we should reduce the steps it takes to start.Video games don't punish us harshly for messing up - in fact many video games make it easy to restart after we fail making it easier for us to learn from our mistakes. If we want to fail well in real life we've got to accept that we are going to screw up sometimes and figure out easy ways to dust ourselves off and try again.

I've played video games since before I was able to read - although that statement loses some of its weight once you find out that I didn't learn to read until I was in 4th grade - you know, dyslexia and all. Nonetheless, video games have been a part of my life for a long time. I mean, games are so ingrained in me that while I am writing this, I am listening to video game music - it's excellent for creating a relaxed focus. Video game music was specifically designed to help with attention - I'll link to some of my favorite game soundtracks in the show notes.Today we're going to be talking about why video games can engage the ADHD brain so well and how that can lead to video game addiction. We're also going to be discussing some of the more positive traits of video games as well as discussing some ways that we can cut back on how many video games we play.Check out the full show note at: HackingYourADHD.com/videogamesToday's Top TipsVideo games engage our brains through instant feedback and making us feel successful.Video games can be a great tool for learning and for your social life.We want to set sensible limits on video games in our lives - not all games are created equally, so choose what you play wisely. Be wary of the games you install on your phone.Game Addiction can be defined as problematic and compulsive use of video games that results in significant impairment in your life - if you're seeing signs of video game addiction in your life or you simply need help quitting playing so many video games I'd like to urge you to go check out GameQuitters.com

This week we're going to be jumping - yeah, jumping because we're talking about exercise. I hope you're ready for some Jazzercise - but if that's not your groove I've got some other options for you as well. Somewhere in our heads, we all know that exercising more is something we "should" do, but it feels like the easiest thing in the world to put off. I mean just because when I look out my window and I can see it's raining doesn't mean I need to stay on my couch right now. In today's episode, we're going to be learning some of the reasons exercise is great for our ADHD brain. How we can work on making it easier to fit exercise into our schedules so that we actually do it, some different ways we can get our blood flowing and our hearts beating. And finally a few things we can do to make sure that we are keeping up with our routines.Find the full show notes at: HackingYourADHD.com/ADHDGymToday's Top TipsExercise is great for our ADHD brains by increasing our levels of the neurotransmitters dopamine and norepinephrine.You want to try to get in 20-30 minutes of exercise a day, but if you're just starting out make sure that you're easing into it to avoid burning out.Find a type of exercise that you find fun and switch it up sometimes. A great way to do this is through sports and classes.Build-in some accountability for your exercise routines to make sure that you keep them going. 

This is the second part of the series on how to better manage your smartphone with your ADHD - you don't have to have listened to part 1 to listen to this episode, but if you like this episode I'd definitely recommend going back and listening to last week's episode as well. In that episode, we covered how we can limit the distractions that our smartphone can present and also how to make it easier on our ADHD brains when we're setting up our smartphone.This week we're going in a bit of a different direction - while smartphones can be easily distracting and endless entertaining, they also provide us with some great tools to help us manage our ADHD. In this episode I'm going to be discussing a number of the apps I use to help me navigate my day - since I use the iPhone that means most of the apps I specifically discuss are going to be iPhone apps; however, I do try and provide alternatives for Android. Find the Full Show Notes at: HackingYourADHD.com/ADHDPhone2Today's Top Tips 1. Make use of reminder apps on your phone - make sure to use lots of different sounds and to create recurring reminders for things that you need to be reminded of frequently. 2. Use your calendar as a reminder app as well - for important events make sure to have reminders well in advance so that you can plan for them ahead of time. 3. Get a good note-taking app for your phone and create a reminder to also look at the notes that you take throughout the day or week. 4. Take advantage of shortcuts on your phone so that you can do complicated tasks without getting distracted.

I've been carrying around a smartphone in my pocket for more than 10 years - I started off with the first iPhone and have since gone over to Android, dabbled with the Windows Phones for a few years and then ended back up with an iPhone again. Through my years with my phone I've learned that it can be a great asset and help me with a number of my ADHD difficulties; however, I've also felt the dark side of the phone as well. Games, social media, email and all those notifications. ADHD makes it really easy for us to get off track so we want to be making sure that we're not letting our phones dictate our next actions. Through trial and error phone designers have been making it harder and harder for us to put down our phone. Since we have ADHD this means that it is almost too easy for us to get distracted when we pop open our phone to just check the time. The screen lights up and suddenly we're hit with a hundred different ways our attention should go. This week we'll be focusing on ways to set up your phone to be less distracting and we're going to work on setting up our phones intentionally to make sure that we're paying attention to what apps we have on our phone and where those apps are located. We'll also be looking at other ways to reduce the constant stream of distractions that our phones can produce.Find the full show notes at: HackingYourADHD.com/ADHDPhoneThis Episode's Top Tips 1. Purge any apps that you don't need on your phone - both unused apps and also apps that pull you in too much. 2. Organize your apps so that your most useful apps are easy to open and your distracting apps are hidden. 3. Turn off most of your notifications and make use of your Do Not Disturb feature. 4. Check out your phone's screentime feature and set some sensible restrictions on how much time you are spending on your phone.

Find the full show note at HackingYourADHD.com/habitsThis week we're going to be exploring the power of habit and how small changes to our routines can have a big impact. One of the easiest ways we can help our ADHD is by working on routines and habits. It's easy to let our default habits run our lives but when we consciously choose what habits we actually want to cultivate we aren't hamstringing ourselves. In this episode we'll be learning why we don't need to use discipline nearly as much as we think, the importance of sequencing in our habits and how we can make tweaks in those sequences so that we can change our habits to the ones we actually want. Today's Top TipsDon't rely on discipline, instead use your habits to help you navigate the hard stuff.Our habits are so ingrained that we don't always realize what we're doing while we're doing them.Our habits follow the path of least resistance - if you want to change a bad habit, add resistance. If you want to form a new habit, reduce the resistance to that habit.You can automate processes in your habit sequences so that you aren't relying on discipline.

Find the full show notes at HackingYourADHD.com/TheONEThingIn this week's episode, I am going to be going over the book The ONE Thing by Gary Keller and Jay Papasan - I was introduced to this book by Eric Tivers through the ADHD reWired Coaching and Accountability groups. I can't remember if it was required reading or just strongly encouraged when I took the groups, but the messages in this book were key to getting through the coaching groups.My first reading of the book was on audiobook and since then I've listened to it three more and read the physical version of the book twice. The subtitle of the book is, "The surprisingly simple truth behind extraordinary results" - and as I've mentioned before, just because something is simple doesn't make it easy. Each reading has helped me understand the concepts a little bit better and I was always able to pick up a few new things.Today I'm going to be going over the "surprisingly simple truth" in the book and discussing how we can better apply it for our ADHD brains.Today's Top TipsUse the focusing question to help you determine your one thing - the focusing question again is: "What's the ONE Thing that you can do such by doing it that everything else is easier or unnecessary?"Change your thinking and value your time by saying "no" more and time blocking time for your ONE ThingYou can have a ONE Thing for each of your life domains, but they should all be working toward a common purposeIf you liked this episode I'd recommend you check out the book the ONE Thing and read through it on your own - I skimmed a lot of parts for this episode so I'm sure you could get a lot more out of it. You can find a link to the book on the show notes page.

Find show notes for this episode at HackingYourADHD.Com/DearADHDThanks for joining me for the very last episode of 2019 - in this episode, I'm writing a letter to my ADHD. This is an exercise I got from Eric Tiver's ADHD reWired Coaching and Accountability groups. I'll be honest, I wasn't all that keen on writing a letter to my ADHD when I first heard about the exercise, but it was surprisingly refreshing to address that part of myself. Since my first letter to my ADHD I've tried to write another one about four times a year. When I write these letters it gives me an excellent chance to check in with how my relationship with my ADHD is going. Sometimes it's going really well, while other times I've found myself to be really struggling. If you'd like to write your own letter to your ADHD, just set a timer for 10-15 minutes and write whatever feels right to say to your ADHD. There's no wrong way to write your letter - and don't worry, I've heard a number of these that start with Dear ADHD, F - you.  The great part about doing this exercise is that you get a nice record of how your relationship with ADHD is going - I can look back and see how I was doing mentally when I last checked in.

Be sure to check out the full show notes at: HackingYourADHD.com/planning2020Today we're going to be working on planning out our 2020. If you haven't given much thought to planning your year before I think you'll get a lot out of this episode - planning is one of those things that we sometimes think doesn't play well with ADHD, but I've learned that planning is actually one of the most effective ways to manage my ADHD. We're always going to be impulsive and that's not a bad thing but sometimes we want to want to rein that in and our best chance at reining in impulsivity is forethought. In our session today we're going to be going over how to set goals without making them too challenging, figuring out where our focus is going to be next year, updating our calendars with the most important stuff first (you might be surprised with what that is) and then going over why we want to be doing our most important goals first.This Episode’s Top TipsFind your Goldilocks Zone of Challenge for Goal SettingExamine your life domains and choose one to focus on this yearRe-write your goals from outcome based goals into process goalsOnce you have set dates scheduled into your calendar, schedule out your vacation and planning time before anything elsePlan to do your 2-3 most important goals in the beginning of the year

Today we're going to be walking through the process of how to conduct an end of year review by letting you in while I went through my own review. Head over to the show notes page to grab a copy of the Review Your Year PDF that I use in this episode: HackingYourADHD.com/2019ReviewSince I've started doing yearly reviews, I've realized that I'm pretty bad at looking back. Often I feel like I'm just spinning my wheels, but it turns out that it's just that my rearview mirror is broken. The problem is that when I look back I tend to only remember a small fraction of what went on over the year. I mean even when I've tried doing a weekly review I find that I can't actually accurately remember what went on that week. But that doesn't mean that we can't do something to help jog our memories.This Episode’s Top TipsList out your goals for 2019 and see which ones you completed (and it's okay if you didn't get them all - I didn't hit many of mine this year)Go through your calendar week by week and find all the things that you've forgotten about over the yearSeparate everything you did this year into their various life domains so you can see where you've spent most of your timeUsing all the information you gathered, spend some time writing and reflecting on how your year wentKeep all this information handy for next week when we start planning our yearAnd be sure to connect with me on Facebook, Instagram, and Twitter to let me know what your top takeaway was from this episode.

Let me ask you, what's the most important thing on your to-do list? What the thing that if you did it would make you satisfied with what you accomplished today? Sometimes we've got a clear picture of what our most important thing we've got to do is - usually it's something that's due that day - maybe even something that was due, yesterday. But we can't always rely on urgency to be our guide for prioritization. If you're struggling to figure out what's the most important thing to do, you're not alone. Picking out the tasks that are going to make the biggest difference is a hard thing to do and something that we're kind of just expected to understand - yet often there's no clear reason why doing task A is better than doing task B. As we are approaching the end of the year I've been thinking about what I want to do next year and what things are going to make the most difference in my life. So today I'm going to be exploring how we can determine what those most important tasks are and how we can make them a priority.Check out the full show notes and episode transcript at: HackingYourADHD.com/PrioritiesThis Episode’s Top TipsTo really get the most out of setting your priorities you've first got to understand what your values areYou can use the Eisenhower Priority Matrix to separate your tasks into Important and Urgent, Important but not Urgent, Urgent but Not Important and Not Important and Not UrgentLarge projects should be broken down into their component parts, once they are broken down look for tasks that are bottle necks or that will make other tasks easier to complete - those should become your priorities

We all picture different things when we think about the holidays. Some people think about family and food, others think about putting up all those sparking lights and some people think about the shopping - but one thing we all probably think about is all the things we have to do.Find the full show notes at HackingYourADHD.com/podcast/holidayThis Episode's Top TipsPick and choose your events - let your mantra become "I'll have to check my calendar"Prioritize self-care by adding it to your calendarHave escape routes planned for events that might overwhelm you - identify your co-conspirators to get you out of the worst situationsYour best weapon against impulsiveness is forethought - knowing when you are most impulsive let's you come up with strategies to curb that impulsivenessBe kind to yourself and cut yourself some slack

When I'm working on this podcast sometimes I wish my boss would be a little harder on me because it can be easy for me to get behind - but my boss is kind of laid back and lets me get away with more than I should - and that's probably because my boss is me. When I can't count on myself to get the things I need to turn to others to help me out. A lot of us with ADHD can have trouble turning to others when we need help, but we don't have to do things alone. And one of the best ways others can help you is through accountability. Today I'm going to talk about what accountability is, what it isn't and ways that you can get some more into your life so that you can follow through with your intentions.Find the full show note on my web page: HackingYourADHD.com/podcast/CompassionateAssKickingToday's Top TipsAccountability is about stating what your intentions are to someone else so that you can accountable to them about whether or not you followed through with those intentionsThere are a lot of ways that you can build accountability into your life - like body doubling and accountability teamsWhen forming an accountability team make sure everyone is on the same page when you are starting up so that everyone knows what to expect and what is expected of them

Last week was all about getting there and this week we're focusing on what to do when you get back. Travel disrupts our routines and habits - and we should take those disruptions seriously. One thing that I've had to learn over and over again is that ADHD makes transitions hard - and coming back from a trip is a big transition.This Episode's Top TipsIdentify your routines and habits before your trip so that when you get back you know where to pick things back up. Make sure you are paying special attention to your While you are traveling try and keep up as many of your habits and routines. If you need to, you can make small tweaks to them to make them easier while you are away.Make sure you are planning your days and regularly checking that plan once you get back. You can use a habit tracker to make sure you are follow through with all of your intentions.Find all the show notes at HackingYourADHD.com/podcast/RefocusedVacation

ADHD loves novelty and what could be more novel for an ADHD brain than going to a new place? While you might love the destination, getting there can be really hard for those of us with ADHD. The process of traveling some place new takes a lot of work and a lot of attention to detail that can even escape neurotypicals. Recently my wife was booking our tickets to go visit family during Thanksgiving - except after she booked the tickets she realized she booked them for the wrong weekend. Fortunately she caught it early and it wasn't too hard to fix.But travel is a lot more than just booking tickets and getting to the airport on time. The entire process of getting out the door with all your bags to sitting wait for your plane to leave takes a lot of executive function and we can really find ourselves wiped out just thinking of everything we're going to need to do. With a little bit of planning ahead though we can make traveling a lot easier on our ADHD brains. Here are my top seven tips for smoothing out your travel plans.#1 - Making a list and checking it twice#2 - Drink More Water#3 - Bring a fidget toy for down time#4 - Avoid overbooking yourself and schedule breaks#5 - Get comfortable#6 - Be mindful of traveling with your Medication#7 - Take Advantage of Your AppsCheck out the full show notes and all the tool mentioned in this episode on the show notes page: HackingYourADHD.com/podcast/TravelHacks

Find the Full Show Notes:HackingYourADHD.com/podcast/journalingThis Episode's Top TipsJournaling allows us to think through our problems and improve our emotional well beingYou've got a lot of options for how to journal - be it with pen and paper, digital, or an audio or video journal make sure you are choosing the option that is best for your ADHD brain. To be successful at journaling we've got treat it like any other habit that we want to form and start off easy - by thinking ahead we can come up with strategies that will make it easier for us to sit down and actually write. Remember to approach your journal with compassion - you're not going to be solving any problems just by beating yourself up.

Find the full show notes at HackingYourADHD.com/podcast/GSTToday we're going to be exploring the differences between goals, strategies and tactics.Simply put:Goals are a desired result we want to achieve.Strategies are the processes we use to achieve goals.Tactics are actions we take to implement strategies.Let's take a look at an example.A while back I decided to set the goal planning my week every week. My strategy at the time was to do my planning on Monday's right when I started work. This was a bad strategy, but it was compounded by the fact that I didn't have any specific tactics to make sure that I was doing my planning right when I got in. Coming in on Mondays I'd find myself just jumping into whatever needed to be done first and telling myself that I'd get to my planning right afterwards. That rarely actually happened. And while it might have been a good idea to actually try some different tactics here I didn't realize that was the issue, so I instead opted to change my strategy.I decided that I wanted to try and start planning my week over the weekend. This was a great idea in theory but ended up being a mess because I again didn't implement any solid tactics to make sure that I was getting my planning done. With all my family commitments on weekends I found that I had trouble finding time to do my planning. I liked the results when I did manage to plan on the weekend but I wasn't able to do it consistently.I ended up changing my strategy again and was able to get it to stick, because this time I also decided to add some tactics. Now I plan my next week on the Friday afternoons and instead of just trying to find time on Fridays, I created a reoccurring event on my calendar specifically for planning on Friday afternoons. By blocking off that time ahead of time I couldn't schedule any other projects then without moving that time block (which sometimes I do have to do).The biggest reason this has worked for me is because let's be honest, you never just find time to do things - if it isn't in your calendar it probably isn't a priority. When I'm at my office I'm able to respect my time blocks a lot more easily. When I'm at home with the kids they are my priority and so I can't rely on having as consistent time blocks - and this comes back to the idea of working with your ADHD and what works for you. Sure I'm "sacrificing" my Friday afternoons to make my planning happen, but planning is important for managing my ADHD and so it is totally worth it.SMART GoalsNow that we've got a better understanding of the differences between strategies and tactics let's talk a little bit about goal setting. There are a lot of ways to set your goals but today we're just going to be talking about SMART goals.SMART stands for:SpecificMeasurableAttainableRelevantTimelyWhen I'm sitting down during the goal setting process I'll often start with a nebulous goal such as: I want to get in better shape. To gain clarity on what I actually want out of this goal we'll run it through the SMART goal methodology.We'll start by getting specific. What does getting in shape mean? For me getting in shape might mean getting to the gym more and eating healthier. The key when making things specific is to also focus on making them into ways that can also be measurable. Looking at that first part we can say I want to go to the gym at least 2 times a week. This makes it both specific (we know exactly what needs to happen) and measurable (we know the frequency, twice a week).Eating healthier is a lot harder to quantify, so we're going to have to change the wording so that we can make this measurable - let's go with I want to eat 3 healthy meals a week. If we want to get real nitty-gritty we might also want to define wh

It's easy to get caught up in what neurotypicals do for productivity that we can forget that we're not neurotypical, we have ADHD. And when you've got ADHD sometimes you need to do things differently because our brains are wired differently. Even though neurotypicals sometimes struggle with a lot of the same issues that we are struggling with it doesn't mean we should always be trying the same strategies and tactics to get over those hurdles. What we need to do is find ways to work with our ADHD brains. Working with your ADHD brain is all about finding the strategies that work with your brain and avoiding the ones that are going to cause problems.This Episode's Top TipsWorking harder isn't always our best option - more often than not we just need to take a different approachIt's okay for us to just do less - especially when are staying focus on what matters most to usThe best strategies I've found for working with your ADHD are education and communityFor all the tools and other goodies mentioned in this episode, check out the full show notes at: HackingYourADHD.com/podcast/WorkingWith

ADHD can make it hard to remember all the things that you need to remember on a daily basis. Things get forgotten and we end up missing important appointments because they simply slipped our mind. While everyone can have trouble with memory, it can be especially hard on those of us with ADHD because of how memory works with executive function.When we are thinking about memory it is important to distinguish between long-term memory and short-term memory. Long-term memory holds memories from weeks, months or years ago - while short term memory is all about the now with those memories lasting anywhere from a few seconds to a couple of days. Short-term memory is also sometimes also referred to as working memoryTo keep the information we store in our working memory we must put in effort to keep it there. If we don't put in effort to retain those memories they will be forgotten. We can hold about 5-9 memories in our short-term memory. It is important to note that when we are holding things in our working memory we are using our executive function. Since ADHD can also be considered a disorder of the executive function this means that it is harder for people with ADHD to use their working memory. To be clear we can simply define executive as what controls our ability to get thing done. It helps with things like time management, paying attention, remembering details and planning. You can think of executive function kind of like a well that you draw out of every time you do these things. Our reserve of executive function has ups and down with things like sleeping and eating helping to restore that reserve. We rely on executive function for a lot of thing so we don't want to drain it unnecessarily.The easiest thing we can do to reduce the strain on our executive function is to stop trying to store these memories in our heads and instead write them down. When we are writing down these reminders to ourselves we need to focus on creating reminders that are specific so we actually know what we were supposed to be reminded about. The second key is to create cues for these reminders so that we get reminded about these things when the information is actually relevant to us.In the instances where a written reminder isn't warranted such as going into another room just to get an object we can also struggle with remembering things. In a study from psychology Professor Gabriel Radvansky of Notre Dame found that doorways "serve as an 'event boundary' in the mind." In his study Radvansky found that subjects were more forgetful after walking through a doorway compared to when they walked the same distance across a room.To help with these instances of forgetfulness we can implement solutions like vocalization and visualization to help us remember what we needed.This Episode's Top TipsStoring things in our working memory relies on us using our executive function and we don't want to unnecessarily drain our executive function to just try and remember everythingWhen we are creating reminders for ourselves we need to make sure that they have a good cue for us and that they are specific enough that we will actually know what we were supposed to be reminded ofDoorways serve as event boundaries in our mind so we need to be mindful of trying to remember things when we are going to be going through a doorway.For all the tools and other goodies mentioned in this episode, check out the full show notes at: HackingYourADHD.com/podcast/RememberAnything

ADHD can make it very hard for us to accurately tell what time it is now, how much time is left, and how quickly time is passing. This is referred to as time blindness and it creates a host of issues for those of us with ADHD. When you are unable to accurately tell what time it is, you are going to be late. When you don't know how long something is going to take, you are either going to take too long to finish or finish well before you predicted.When we are unable to accurately gauge how much time has passed we often are going to be late and when it comes to time predictions we often find ourselves woefully inaccurate, either predicting we can finish a task in no time at all or deciding a task is going to take way more time than it actually will. Our brains are great at confusing large and small tasks, making us think that doing the dishes will take an hour while figuring we can type out that ten-page paper in the same hour.We can work on our time blindness by making predictions of how long a task will take and then taking accurate measurements of how long it actually takes to do. As we do this more often and learn how long things actually take we create time wisdom.Often we will find ourselves falling to time blindness because of the invisible parts of a task. One common example is parking. If we have a 2:00 PM appointment and it takes 30 minutes to arrive at our destination we can't just allot 30 minutes for the drive. Once we arrive we still have to find parking and go into the building - both of those tasks take time that is usually unaccounted for.One of the causes of these invisible parts is because we tend not to acknowledge that a task is built up of three parts - set up, the doing of the task, and clean up. In the going to an appointment example, getting ready to go and getting in the car could be considered the set up, driving to the appointment the doing part, and the parking and going into the building is the clean up.When you start timing yourself you need to get an actual timer that counts up like a stopwatch so that you can create accurate time measurements. Once you have your timer create reminders about what you want to time and also reminders to turn off your timer once you've finished the task.Also remember that you don't need to judge yourself if you aren't hitting your time predictions. This is called time blindness, which means we have trouble seeing time, so sometimes our time predictions are going to be fairly inaccurate. Timing yourself is about helping you correct your bad predictions and creating time wisdom, not about telling yourself you should be doing things faster.This Episode's Top Tips:1. Get yourself a timer, you don't need anything fancy, but try and find something that isn't your phone and that counts up.2. Tasks are made up of three parts: the set up, the doing, and the clean up.3. When you are timing yourself make predictions on how long your tasks are going to take - accurately predicting time is a skill and the more you practice the better you will get.For all the tools and other goodies mentioned in this episode, check out the full show notes at: HackingYourADHD.com/podcast/timing

ADHD can make it hard for us to work on our intentions. This is even harder when we forget the things that we want to do. When you are learning about new ADHD strategies while reading books or listening to podcasts (like this one!) it is really easy to forget your intention of implementing those strategies. In these instances when we learn about a new tool, what we can do is write down our intended strategy and put it into our ADHD Toolbox. Our toolbox is simply a way for us to record the strategies and ideas we have for working with our ADHD - a place we can go and look at our intentions when we are off track.While new strategies are fun to add to our toolbox, we should also focus on adding things that are already working in our life to our toolbox. If you've found a great bedtime routine? Stick it in your toolbox. Figured out a great way to plan your upcoming week? Stick it in your toolbox. Found a great tool for keeping you focused? Stick it in your toolbox.Just creating a toolbox for yourself isn't enough. We all know that we forget things. That we get off track. And sometimes when we are off track it takes us a while to realize what we are doing wrong. Use your toolbox to speed up the process of getting back in the groove of things. To do this you've got to set up regular times to check your toolbox.But we also know that sometimes even when we set aside time to check something we aren't always going to get to it, which means we've got to set up redundant reminders for ourselves to make sure we don't miss out on our most important intentions.This Episode’s Top TipsSet up a toolbox for yourself containing any tools or strategies you are currently using in your lifeSet up times to regularly read through your toolboxCreate automated systems of redundant reminders so you don't forget about your toolboxFor all the tools and other goodies mentioned in this episode go to the full show notes on our web page: HackingYourADHD.com/podcast/Toolbox