Avsnitt
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We hear a lot about masking in the ADHD space—but what if the real energy drain isn’t masking itself, but how we think about it?
In this episode, Ana Urban challenges the idea that basic emotional regulation is “pretending to be normal,” and reframes what’s actually happening beneath the surface.
⏳ In this episode:
00:55 – The quote that sparked this episode
02:33 – What’s really making us tired (hint: it’s not small talk)
02:47 – Why not interrupting people isn’t suppression
08:57 – The hidden trap of seeing regulation as performance
09:12 – What The Expectation Effect reveals about fatigue and mindset
11:38 – Why Ana shifted from ADHD coaching to resilience work
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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You’re standing at a fork in the road. Your emotions are loud—guilt, doubt, embarrassment, fear—and you’re faced with a big decision. What do you do?
In this raw and deeply personal episode, Ana Urban walks you through one of the hardest choices she's made for her family—and what it really looks like to build emotional resilience in real time. This isn’t about doing it perfectly. It’s about staying present, grounded, and compassionate when everything feels uncertain.
If you’ve ever been paralyzed by indecision, drowned in guilt, or wrestled with the pressure to “get it right,” this one’s for you.
⏳ In this episode:
00:43 – What is a “pivotal emotional moment”
03:19 – Embarrassment, judgment & choosing a different path
06:44 – Grieving the vision you imagined
12:01 – Why we can’t logic our way out of emotions
18:59 – The homeschool experiment (and why it didn’t work)
23:16 – The guilt of choosing business over family
28:16 – When no decision feels perfect
31:55 – The shift from spiraling to grounded clarity
33:40 – The final decision & what made it feel aligned
34:29 – Invitation to the 2-day live workshop on emotional resilience
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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Saknas det avsnitt?
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Ever find yourself spiraling right before a big moment—even if you’ve done all the prep?
Same.
This week on The Wildly Different Podcast, we’re talking about visualization—but not the fake-it-till-you-make-it kind.
I'm sharing the real story behind my first big in-person talk in over a decade—where, 10 minutes before walking on stage, my brain lovingly served up the intrusive thought:
“What if you pee your pants in the middle of your speech?”(Yeah. Wild.)
In this episode, you’ll learn why our ADHD brains love to throw curveballs under pressure, how your nervous system predicts based on past experiences—not reality—and why visualization isn’t about perfection…it’s about preparing your body to stay with you in the messy moments.
You’ll hear why practicing five minutes a day can rewire your brain faster than hours of white-knuckling—and how you can start today.
⏳ In this episode:
00:00 – Why visualization actually works (and when it doesn’t)
00:59 – My first big in-person talk: what really happened
01:51 – The ridiculous intrusive thought that tried to derail me
03:29 – How your brain predicts safety (or danger) based on your past
04:21 – It’s not logic—it’s memory and pattern recognition
05:12 – How mental rehearsal rewires your brain over time
06:12 – Quick visualization exercise: Green apple (yes, really)
07:07 – Why a five-minute-a-day practice is more powerful than you think
07:58 – Updating old predictions with new, safe experiences
09:46 – Visualizing real challenges, not just best-case scenarios
10:43 – Training your brain for self-trust, not perfection
11:38 – Final reflections: you’re not broken—you’re rewiring
💥 Ready to build a brain that trusts itself—even when life gets messy?
Join ADHD Untamed, my group coaching experience for wildly different minds who are ready to stop self-abandoning and start trusting their real, present selves.
✨ Weekly live coaching with Ana
✨ The Untamed Freedom Formula
✨ Guided visualizations and practical mindset tools
✨ A wildly supportive, neurodivergent community
👉🏽 Join now at anaurban.com/adhd-untamed
Stay wild, my friends. 🌿
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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You’ve got a big idea. A new venture. Maybe even a full-on dream.
And suddenly your brain is like: “Cool cool cool… but what if this is just another pipe dream?”
In this episode, I’m walking you through one of our recent ADHD Untamed coaching calls—where a member’s booming woodworking business sparked a spiral of self-doubt, urgency, and pressure to prove this was finally “the one.”
We dive into what happens when your dream feels too big, how ADHD brains are wired for both inspiration and burnout, and why chasing your goals from a place of pressure sets you up to spin out.
You'll learn how to shift out of perfectionism, stop trying to prove you're "not flaky," and start building with trust, not panic. Plus, I’ll walk you through a guided visualization to reconnect with your why—without the burnout.
If you've ever walked away from something and wondered, “Did I just fail again?”—this one's for you.
⏳ In this episode:
1:38 – Why your dream feels “too big” (and why that’s an ADHD thing)
3:31 – The difference between pressure and urgency
6:03 – What happens when you tie your worth to performance
9:24 – Why the “perfect system” might be a trauma response
10:51 – The self-sabotage of solving problems before they happen
11:43 – A spiritual lens on patterns like burnout, chaos, overwhelm
12:39 – The shift from proving to trusting yourself
14:30 – Journal prompts to explore your deeper “why”
17:22 – A guided Untamed Alignment to move from pressure to trust
21:39 – Final reflections and how to respond to your inner critic
💥 Ready to stop proving and start trusting?
Join ADHD Untamed, the coaching experience designed to help you radically accept your ADHD, stop self-abandoning, and build a life that works with your brain.
✨ Weekly live coaching with Ana
✨ The Untamed Freedom Formula
✨ Guided visualizations, meditations, and mindset tools
✨ A supportive, wildly relatable community
👉🏽 Join now at anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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🧠 How to Actually Remember Things with ADHD
Why do you remember your third-grade crush’s birthday but forget why you walked into a room five seconds ago?
Let’s talk ADHD and memory — and why the advice you’ve been given isn’t working because it skips over the one thing that matters most: your relationship to your brain.
📥 Grab the free visual download that goes with this episode:
This PDF breaks down the Untamed Freedom Formula for ADHD memory — so you can start supporting your brain instead of shaming it.
→ Grab it here
In this episode, I’ll walk you through what memory actually is (spoiler: it’s not one thing), how ADHD affects it, and why none of your sticky notes or reminder apps will work if you’re still judging yourself every time you forget something.
This one’s practical and emotional — because remembering things is never just about remembering things.
🔍 In this episode, you’ll learn:Why most ADHD memory hacks fall flat (4:06)The difference between long-term, short-term, and working memory (6:01)Why working memory is the executive function that messes with your entire day (6:46)How forgetting isn’t just a brain glitch — it’s tied to trauma, shame, and internalized judgment (11:04)A breakdown of the Untamed Freedom Formula and how each phase helps you reclaim your memory (12:49)Real-life examples from coaching clients, including how memory spirals can affect connection and self-worth (18:11)ADHD-friendly memory tools that actually work — when used with compassion (24:57)Why “visual cues,” batch routines, and even rosemary can help… but only if you stop trying to fix yourself first (26:48)The surprising science of mental rehearsal and how to prime your brain for success like an Olympian (27:46)Why coaching is less about learning — and more about remembering who you are (34:29)
🌱 Ready to stop spiraling and start supporting your brain?Join ADHD Untamed — the only program that blends science, spirituality, and real-talk strategy to help you:
✨ Radically accept your ADHD (no shame, no masks)
✨ Build custom systems that actually work for your brain
✨ Regulate your emotions + rewire your beliefs
✨ Get weekly coaching, somatic tools, a private podcast + more
→ Join now at anaurban.com/adhd-untamed
🎧 If this episode hit home, don’t keep it to yourself — text it to the friend who always forgets their keys, leave a review, and subscribe for more wildly different takes on ADHD.
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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What if the real reason you’re spiraling isn’t the task, the deadline, or the flop—but your nervous system?
In this episode, I’m joined by my husband Ryan for a candid convo about fake safety vs. real safety, what it means to feel grounded in your body when everything feels like it’s falling apart, and why regulating your nervous system before taking action changes everything.
We dive into performance pressure at work, ADHD spirals, and why many of us only feel safe after the thing is solved—aka conditional safety. I also walk you through how the Untamed Freedom Formula helps you build real, unconditional safety inside your body using the four phases: Relearn, Reflect, Release, and Respond.
You’ll hear how Ryan applied parts work (hello, inner watchdog 🐶), real-life examples from his high-stress corporate job, and why crying, swaying, or humming might be the real productivity hacks no one’s talking about.
If you’ve ever felt like you were spiraling over something that “shouldn’t be a big deal,” this episode is a must-listen.
🔍 In this episode, you’ll learn:What fake safety looks like (and how we mistake it for regulation) (1:55)How tying your worth to performance starts way before adulthood (9:13)The concept of “the inner watchdog” and why talking to your parts works (4:11)What parts work actually is and how ADHD Untamed teaches it in practice (5:44)Ryan’s experience navigating performance pressure as a corporate recruiter (7:36)How real safety can’t be found in external wins (like a filled role or a viral post) (11:15)Why nervous system regulation isn’t about logic (it’s about embodiment) (14:56)The four phases of the Untamed Freedom Formula and how to apply them (15:45)The analogy of “the overflowing cup” and what to do when you’re about to snap (23:01)Tools that actually help: humming, rocking, compassion, curiosity, and guided audios (18:31)🌱 Ready to go deeper?Enrollment for ADHD Untamed is OPEN!
This is the only program that blends science, spirituality, and real talk to help you radically accept your ADHD, stop self-abandoning, and start building a life that works for your brain.
✨ Get instant access to the Untamed Freedom Formula
✨ Weekly live coaching calls with Ana
✨ Somatic tools, guided meditations, and more
✨ Private community + podcast for on-the-go support
Join now: https://www.anaurban.com/adhd-untamed
🎧 Listen + Subscribe
If this episode resonated, share it with a friend, leave a review, or tag me on Instagram @ana.urban.coach and tell me your biggest takeaway!
🎙️ The Wildly Different Podcast is here to remind you that you're not broken. You’re just wildly different. And that’s the magic.
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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What if everything you’ve been told about ADHD is wrong?
What if your brain isn’t broken—but simply wired for a different kind of brilliance?
In this episode, we’re throwing out the outdated, shame-filled narratives around ADHD and replacing them with something revolutionary: wholeness.
In this episode, I’m walking you through the Untamed Freedom Formula, a four-phase process designed to help you stop fighting yourself and start embracing how your mind actually works. We’ll talk about curiosity, acceptance, self-compassion, and willingness—and how these four simple shifts can change everything, from your productivity to your relationships to your self-worth.
If you’ve ever felt like you’re “too much” or “not enough” at the same time, this episode is for you.
In this episode, you’ll learn about:
Shame spiral, system hopping, and self-abandonment are the bigger issues. (1:00)Analogy: Painting over a water stain instead of fixing the leak → Treating symptoms instead of root causes. (2:30)Many are working hard yet feel like they’re failing. (4:00)The real issue: Fighting "invisible math" with shame as a compass. (5:45)Developed after being diagnosed with ADHD at 19. (7:00)Phase 1: Relearn (10:00)Phase 2: Reflect (12:30)Phase 3: Release (15:30)Phase 4: Respond (17:30)ADHD isn’t a secret but a part of a person’s system. You don't need to tell others about ADHD for them to understand or tiptoe around you. (19:00)Ontology refers to understanding the true nature of something. In this case, it’s about exploring ADHD's real nature instead of trying to "fix" it. (20:00)The traditional view of ADHD as a disorder of executive function is flawed. (22:00)ADHD is a form of neurodivergence, not a failure to fit into societal expectations. (24:00)The “theology” of executive function promotes obedience and productivity, which might not work for ADHD brains. (25:15)The internalized belief that ADHD individuals are lazy or undisciplined stems from societal pressure to conform to a rigid, linear, and productive mold. (26:00)Enrollment for ADHD Untamed is now open! This transformative program is designed to help you embrace your ADHD with confidence, harness your strengths, and create a life that works for you. I’m offering expert guidance, practical tools, and a supportive community to help you gain clarity, self-acceptance, and strategies to thrive. Don’t miss this opportunity to break free from overwhelm and step into your full potential. Sign up now to start your journey!
https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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You know that feeling—the one where you’re standing on the edge of something big, something that could change everything, but instead of jumping, you hesitate? Your mind races with all the ‘what ifs’—What if I fail? What if I’m not ready? What if this isn’t the right path?
We’ve all been there. Stuck between the life we know and the one we want. The truth is, the leap is never easy, but it’s always worth it. And that’s exactly what we’re diving into in this episode.
Today, we’re getting real about the messy, unpredictable, and sometimes uncomfortable journey of stepping into the unknown. We’re talking about fear, resistance, and that inner voice that tries to keep us playing small. But more importantly, we’re exploring what happens when you push past the doubt and take action anyway.
In this episode, you’ll learn about:
What first sparked my interest in this field. (7:42)The early influences and mentors who helped shape my journey. (10:10)How I overcame the doubts and obstacles I faced. (11:14)The toughest hurdles I have faced—both personal and professional. (14:30)The most valuable lesson I’ve learned. (18:24)The turning point that changed everything for me. (22:10)How resilience, adaptability, and creativity helped me move forward in the face of adversity. (25:19)My advice for anyone looking to follow a similar path and the key habits that led to this success. (30:55)How you can apply these lessons to your own life and take action today. (34:01)Enrollment for ADHD Untamed is now open! This transformative program is designed to help you embrace your ADHD with confidence, harness your strengths, and create a life that works for you. I’m offering expert guidance, practical tools, and a supportive community, to help you gain clarity, self-acceptance, and strategies to thrive. Don’t miss this opportunity to break free from overwhelm and step into your full potential. Sign up now to start your journey!
https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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Ever wonder why certain tasks feel impossible, while others send you into overdrive? Why you either shut down in the face of difficulty or push yourself to perfection? The way you were parented might have everything to do with it.
In this episode, we’re breaking down the four major parenting styles—authoritative, authoritarian, permissive, and neglectful—and how each one impacts kids with ADHD. More importantly, we’ll connect the dots between your upbringing and the struggles you face today. From procrastination to emotional regulation, from self-discipline to self-sabotage, it all ties back.
But here’s the good news: You can re-parent yourself. You can break the cycle. You can build resilience, structure, and self-compassion—all the things you might not have been given as a kid.
In this episode, you’ll learn about:
High expectations with strict discipline. (1:04)Parents believe they are helping by providing structure. (3:03)ADHD kids may either overcompensate for validation or shut down in shame. (5:23)Overcorrecting for their own strict upbringing. (6:30)Avoidance of discomfort—shutting down negative emotions. (10:24)Adults with permissive parenting struggle with self-discipline. (12:30)Lack of structure leads to avoidance of uncomfortable tasks. (14:02)Structure with clear expectations but also warmth and validation. (16:00)Teaching emotional regulation and coping strategies. (18:36)Helping a child learn to sit with discomfort and problem-solve. (19:18)Recognizing past influences and adjusting self-talk. (21:00)Therapy methods like Internal Family Systems (IFS) can help. (22:10)Building resilience and high expectations while being kind to oneself. (24:01)Enrollment for ADHD Untamed is now open! This transformative program is designed to help you embrace your ADHD with confidence, harness your strengths, and create a life that works for you. I’m offering expert guidance, practical tools, and a supportive community, to help you gain clarity, self-acceptance, and strategies to thrive. Don’t miss this opportunity to break free from overwhelm and step into your full potential. Sign up now to start your journey!
https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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Last week, we dug into emotional regulation: what it really means, why it’s so misunderstood, and how ADHD plays a huge part in how we manage our emotions. We challenged the typical narratives and explored the idea that emotional regulation isn’t just a result of your wiring—it’s shaped by your environment, your upbringing, and your experiences. And the best part? If these things influence your emotional struggles, that means you can change them.
But in this episode, I want to take that one step further. We're going to explore the concept of anti-fragility—a game-changer for how we think about stress and challenges. Anti-fragility, coined by Nassim Taleb, flips the script on what we’ve been told about resilience. It’s not just about surviving difficulties; it's about growing stronger from them.
Think of your emotions like muscles—when you flex them, they get stronger. They require stress to thrive. And that’s what today’s episode is all about: how to embrace emotional discomfort, how parenting shapes our ability to regulate, and how you can develop emotional resilience that doesn’t just survive—it thrives.
In this episode, you’ll learn about:
Overwhelm is a growth edge—it won’t last forever. (02:10)Emotional regulation isn't about avoiding emotions but understanding them. (3:57)Breaking big projects into smaller tasks (ADHD strategy). (5:21)Identifying what’s taking too much time and how to delegate. (8:23)Avoiding extremes—neither logic nor emotion should dominate. (10:45)Overwhelm can be a sign of deep emotional investment in your work. (13:45)Self-compassion includes reminding yourself of how far you’ve come. (15:20)Willingness means using overwhelm as fuel for action. (20:51)Facing perfectionism and defining clear business priorities. (25:01)Seeing emotions as information rather than obstacles (26:10)The goal isn’t avoiding discomfort, but learning to thrive in it. (35:01)Growth happens when you lean into the hard moments instead of escaping them. (37:42)Enrollment for ADHD Untamed is now open! This transformative program is designed to help you embrace your ADHD with confidence, harness your strengths, and create a life that works for you. I’m offering expert guidance, practical tools, and a supportive community, to help you gain clarity, self-acceptance, and strategies to thrive. Don’t miss this opportunity to break free from overwhelm and step into your full potential. Sign up now to start your journey!
https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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Right now, everyone is talking about emotions—how to process them, how to “master” them (whatever that means), and there’s a lot of noise out there.
The root of everything we do comes down to emotional regulation. Your relationships? Your career? Your finances? Even what you eat for dinner—all influenced by how you handle your emotions.
But, emotional regulation isn’t about shutting feelings down or pretending they don’t exist. It’s about knowing how to ride the emotional waves without letting them hijack your life. And trust me, I’ve got thoughts.
This week, I’m breaking down emotional regulation into four simple parts and sharing insights from my own journey (and my work as a coach and teacher).
In this episode, you’ll learn about:
Emotional regulation is at the root of nearly every struggle people face (0:30)Four parts of emotional regulation: identifying emotions, allowing them without judgment, not identifying with them, and carrying on while feeling emotions (2:35)People with ADHD may experience emotional dysregulation more often (04:53)Prefrontal cortex may not communicate effectively with the limbic system in ADHD brains (6:25)ADHD brains may struggle with emotional inertia, making it harder to shift out of emotional states (7:58)Current ADHD research may not be as scientific or conclusive as often believed (10:18)Lack of research on ADHD individuals who grew up in supportive environments or developed coping strategies (14:23)Questions the impact of modern school systems on ADHD symptoms in children (16:37)Proposes rethinking how we define and approach ADHD (20:03)Challenges the narrative that ADHD brains are inherently worse at emotional regulation (22:55)Suggests that ADHD traits could potentially be emotional regulation superpowers (24:03)Explains emotional inertia as the time it takes to bounce back from a feeling (27:06)Enrollment for ADHD Untamed is now open! This transformative program is designed to help you embrace your ADHD with confidence, harness your strengths, and create a life that works for you. I’m offering expert guidance, practical tools, and a supportive community, to help you gain clarity, self-acceptance, and strategies to thrive. Don’t miss this opportunity to break free from overwhelm and step into your full potential. Sign up now to start your journey!
https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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With the ADHD boom of 2020, we went from barely talking about it to suddenly having way too much information—and honestly, it’s overwhelming. What’s actually helpful? What’s just noise? What’s true and what’s false?
ADHD is not just about being distracted or forgetting your keys. It affects how you feel, how you focus, how you manage time, and how you navigate space.
ADHD emotions don’t have a dimmer switch; they’re either on or off.
Do you get derailed when plans change? Struggle to organize your physical or digital space? Feel like no matter how hard you try, you just can’t get it together?
If any of this sounds painfully familiar, you’re in the right place. I’m cutting through the chaos, breaking it all down, and giving you exactly what you need to know.
In this episode, you’ll learn about:
How ADHD affects four major areas: feel, focus, time, and space (FFTs) (10:49)ADHD symptoms exacerbate universal problems (18:10)Time blindness: chronically underestimating task duration (19:16)Procrastination and difficulty with multi-step tasks (23:45)Spatial challenges: losing items, clutter, difficulty organizing (25:16)Importance of addressing underlying issues (shadow work) (31:02)If this resonated with you, check out my FREE ADHD & shadow work masterclass, ADHD Isn't the Problem by heading to anaurban.com/adhdshadow
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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You want to feel calm. Present. Peaceful. But no matter how much you try, it feels impossible. Your brain is always racing. Your to-do list is never-ending. And when you finally sit down to “relax,” your mind is already sprinting toward the next thing.
Sound familiar? You’re not broken. You’re not failing. You just haven’t been given the right framework to make peace and presence something your ADHD brain can actually achieve.
In this episode, we’re diving into the science behind why peace feels so damn elusive—and more importantly, how to actually make it happen. Spoiler: it’s not about forcing yourself to “just slow down.” Instead, we’re shifting from outcome-based thinking to process-based strategies that actually work.
Inside this episode, we’re unpacking:
Why peace feels elusive – (06:45)ADHD, dopamine, and why your brain doesn’t care about “calm” (10:15)The mistake most people make when trying to be “more present” (11:50)The one shift that changes everything: presence as a practice, not a goal (20:13)How to use dopamine rewards to rewire your brain for peace (21:15)Plus, I’m sharing an easy time-blindness hack that makes it 1000x easier to stay present in your daily life.
If you’ve ever thought, “Why can’t I just be present like everyone else?”, this episode is for you.
Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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How many times have you told yourself that you’re just a “lazy” person? That you’re a “lost cause” and that’s why you can’t get through your day-to-day without feeling like you’re falling behind.
For years, we’ve been taught to regulate, to manage, to breathe through the chaos. We meditate. We journal. We try to “fix” ourselves. But what if the real issue isn’t what’s on the surface? What if the constant overwhelm, the self-sabotage, and the never-ending cycle of burnout are being driven by something deeper—something hidden?
This week, we’re diving headfirst into something that has completely rocked my world—shadow work.
Shadow work is not about sugarcoating. It’s not about mindset hacks or productivity tips. It’s about facing the parts of ourselves that we’ve been avoiding—our fears, our limiting beliefs, our unconscious patterns that keep us stuck. It’s about bringing our darkness into the light so we can finally break free.
In this episode, we’re unpacking how your shadow might be the reason why self-compassion feels impossible, why your goals keep slipping through your fingers, and why—no matter how much you know what you should do—you still don’t do it.
In this episode, you’ll learn about:
What shadow work is and its transformative power (01:17)The goal of shadow work (5:23)Setting goals with specific actions (10:01)Practicing daily self-kindness (13:29)How to schedule weekly non-negotiables for fun activities (13:54)How shadow beliefs can sabotage goals despite logical understanding (14:14)The cons to unacknowledged shadow beliefs (15:20) Projections as a way to identify shadow aspects (16:22)How judgments of others often reflect disowned parts of self (20:40)The importance of curiosity and compassion in shadow work (26:18)Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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How many times have you woken up in the morning, determined to finally get your life together? You’ve got a plan, a schedule, and maybe even a brand-new planner with color-coded tabs. You’re ready to turn it all around. But by noon, you’re already overwhelmed, drowning in distractions, and somehow, despite all your best intentions, nothing is actually getting done. Sound familiar?
In this episode, we’re tackling one of those sayings that sounds great on an Instagram quote but leaves us scratching our heads when we try to apply it: "Energy flows where intention goes." What does that even mean? And more importantly, how do we use it in a way that helps us, rather than just making us feel bad for not having it all figured out yet?
Together, we’re breaking down the biggest mistake people make when setting goals, why vague intentions lead to scattered energy, and—most importantly—how to finally create clarity and momentum in your life.
In this episode, you’ll learn about:
The concept of 'Energy flows where intention goes' (1:58)Common mistakes of setting nebulous goals (3:35)The importance of specificity in goal-setting (5:05)The principle of 'If we try to solve everything all at once, we end up solving nothing' (6:25)The importance of focusing on one specific area for maximum impact (7:45)Benefits of concentrating energy on one goal (10:55)How progress in one area creates positive effects in others (12:40)Shift your self-talk to allow for mistakes as part of the process (13:29)Comparison between focused and scattered approaches to goal-setting (15:14)Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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You know those moments where you say, “I’m so impulsive,” and immediately chalk it up to your ADHD or how your brain is wired? What if I told you that belief might actually be keeping you stuck?
In this episode, we’re diving headfirst into the misunderstood world of impulsivity—what it really is, why we get it wrong, and how those misconceptions shape our actions. You’re not broken, and you’re not “just wired this way.” I want to offer you a bold new perspective, one that gives you back the reins to redefine what impulsivity looks like in your life.
This isn’t just about unpacking the science or questioning the system (though we’ll do that, too). This is about YOU: your patterns, your beliefs, and the possibility that the way you’ve been framing impulsivity may actually be your biggest barrier.
In this episode, you’ll learn about:
How impulsivity isn't always acting without thinking (1:21)How changing beliefs can change behavior (6:01)Warren Buffett's quick decisions as an example of positive impulsivity (7:12)Practical strategies alone aren't enough to change behavior (8:28)The importance of shifting beliefs and leaning into discomfort (11:00)Terman's Genetic Studies of Genius and Friedman's analysis (14:33)Questioning the full picture of impulsivity and ADHD research (17:45)Impulsivity could be a strength if managed properly (19:05)Importance of environment in nurturing impulsivity (21:10)ADHD traits can be beneficial in entrepreneurship (23:20)Explore the 'Thoughtwork Simplified' guide to start shifting beliefs (26:16)Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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Welcome to the very first episode of Sauna Sessions! For this debut, I roped in my husband Ryan for a raw and unfiltered chat about ADHD, parenting, and everything in between.
In this episode, we call out some of the biggest myths about ADHD and dive into why chasing the right kind of engagement is key to managing distractions. Ryan gets real about his journey over the past few years, from tackling behavioral challenges to embracing progress over perfection.
We also dive into emotional regulation (hello, tantrums—ours and the kids’), the power of sitting with discomfort, and how those moments can actually spark creative solutions. And because no convo is complete without some practical tips, we share our favorite hacks for overcoming resistance—whether it’s getting yourself to work out or tackling that endless to-do list.
I know you’ll appreciate the awkwardness of figuring this all out as we go.
Grab your coffee (or your sauna towel) and join us for a heartfelt, messy, and insightful kickoff to Sauna Sessions!
Here’s what we cover:
Ana and Ryan kick off their first episode, working out together and recording in a 168°F sauna (00:01)Debunking the myth that ADHD is just about distraction and why interesting tasks are the secret to focus (01:39)Ryan shares how incremental progress and shifting thoughts helped him manage behavioral challenges over the years (04:25)Why sitting with discomfort is key to emotional regulation and modeling for kids (08:27)Strategies for getting past resistance to exercise, including the "immediate future self" technique (12:34)A brainstorming moment about the perfect name for this series (14:35)🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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Are you ready to break free from frustration, shame, and that endless cycle of "why can’t I just get it together?"
If you’ve ever felt like clarity is some mythical thing that other people have figured out—like you’re swimming against a tide of distractions or checking off tasks that don’t even matter—then this episode is for you. I get it. I’ve been there. And I promise you, clarity isn’t impossible. It’s life-changing.
We’re talking about why lack of clarity is the ultimate thief of time and energy—especially for ADHD brains—and how connecting to your why can be the breakthrough you didn’t even know you needed. This isn’t about grinding harder or forcing yourself into productivity for productivity’s sake. No. This is about rewiring your approach, ditching fear-based decisions, and stepping into love-based action.
In this episode, you’ll learn about:
The 'clarity trap' for ADHD brains (1:36)Misconceptions about interest-based nervous systems (2:05)The need for direction in ADHD brains (4:01)The importance of love-based 'whys' over fear-based ones (5:35)How to find purpose even in difficult job situations (8:43)How to discover your ‘why’ (12:14)The importance of aligning tasks with values (17:46)Eliminating tasks that don't align with personal values (18:35)The ADHD Untamed Clarity Challenge (19:27)The importance of taking action and forming new neural connections (22:39)Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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If you’ve ever felt like life is constantly pulling you away from your goals, or like your ADHD brain is working against you, you are not alone. If you’ve ever felt like life is constantly derailing your plans, if you’ve found yourself saying, ‘something always comes up,’ or if you’re exhausted from constantly starting over, this episode is for you.
In this episode, I’m talking about resilience.
This topic recently hit home for me in a very real way. I had a full workday planned — emails, posts, recording this very podcast — and then I got the call. My daughter wasn’t feeling well, so I dropped everything to pick her up from school, made her soup, and got her comfortable. My son decided he wanted to come home early too, so suddenly, my 'perfect workday' was completely off track.
Old me would’ve spiraled. I’d have been frustrated, overwhelmed, maybe even judged myself for not 'handling it better.' But then I realized, this is exactly what building resilience looks like — not pushing through the storm, but navigating it with grace and purpose.
This episode is personal and raw. We’re going to talk about how to stop outsourcing your power to your problems, how to break free from black-and-white thinking, and how to build the kind of resilience that doesn’t just get you through the day — it changes your entire approach to life.
In this episode, you’ll learn about:
How resilience involves learning, adapting, and trusting yourself. (2:45)Coaching and journaling are non-negotiable for ADHD management. (4:45)Misconceptions about resilience. (5:32)Focussing on mastering skills rather than just solving problems. (11:55)Identify underlying skills needed to address recurring issues. (13:05)Practice self-compassion and celebrate progress. (15:50)Focus on skill development rather than problem-solving (19:49)Blaming external circumstances vs. owning your capacity (22:15)Use curiosity instead of judgment when facing challenges (27:30)Take aligned action instead of waiting for motivation (29:45)Practice self-compassion and curiosity when things go wrong (35:40)Acknowledge progress and uncomfortable actions taken towards goals (39:45)Reflect on what you truly want in life (42:50)Wildly Different Question of the Week: What do you want, and in what area do you need to build resilience?
Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
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Do you really know how to prioritize your time? I’m referring to the significance of aligning time management with personal core values to enhance productivity and reduce overwhelm. This is part two of my four-part series on getting to know yourself and aligning your life with what actually matters to YOU.
Last episode, we talked about uncovering your core values — the big, bold truths that guide your decisions, your energy, and ultimately, your happiness. If you missed that one, do yourself a favor and go listen. It’s the foundation for everything we’re about to do today.
Let’s be clear though, knowing your values isn’t enough. Knowing them without acting on them is just more noise in that ADHD brain of yours.
In this episode, we’re talking about how to prioritize your time according to your core values.
Because time management isn’t about getting more done — it’s about getting the right things done. I’m giving you practical tools so that you can make that happen. I’m talking real, actionable strategies — from brain dumps and sticky notes to spotting when you’re defaulting to busy work and pulling yourself back on track.
In this episode, you’ll learn about:
Using time management to get the right things done and reflect on your core values. (0:50)Using the bucket analogy to visualize prioritizing important tasks (rocks) before less important ones (pebbles). (1:24)How to decide what’s important to you. (2:06)Prioritizing values. (2:22)Real-life examples of core values. (3:03)Knowing your core values is different from acting on them. (4:39)Externalize thoughts through writing or using post-its to visualize priorities. (5:40)Use core values as a decision-making tool to filter choices and tasks. (8:05)Wildly Different Question of the Week: Is this aligned with my core values?
Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed
🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?
🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day
🗓️ May 20 & 22 | Included for Untamed members
💻 Grab your ticket today!
Want to go even deeper?
Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.
✨ Weekly live coaching with Ana
✨ Emotional regulation & mindset tools
✨ The Untamed Freedom Formula course
✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism
✨ A wildly relatable, supportive community
👉🏽 Join now at anaurban.com/adhd-untamed
- Visa fler
