Avsnitt
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Hey Team!
It’s that time of year again where I feel like I need a kick in the pants. My kids are back in school and it feels like I have a glut of time available. It feels like I should be knocking things off my todo list left and right.
But I’m not. I’m tired and I’m not getting things done. And it’s frustrating because it feels like now that I have this time, I’m wasting it. It feels like if I take this time for rest that I’m going to look back later and regret that I didn’t push myself harder. But rest is important even when it feels like I don’t have time for it.
Rest can feel like a foreign concept when your brain’s always on the go. It can feel like trying to sit on a treadmill that’s still running.
In this episode, we’re going to explore why our ADHD brains find rest so uncomfortable and how we can use pacing to finally make it part of our day. We're going to explore why our brains resist rest and how we can try and work in those much-needed breaks without feeling guilty.
It’s important to recognize that rest can feel uncomfortable because we aren’t getting enough stimulation in our restful activities. To solve for this we can seek ways to add low levels of stimulation so that we can better recover during our relaxation time.We need to build white space into our calendars and schedule intentional downtime in our day to allow for rest, transitions, and unexpected events.Coming up with ideas in the moment can be hard so prepare a go-to list of activities like reading, stretching, or listening to podcasts to help you relax when needed.If we can shift our mindset to see rest as part of your productivity routine, it can help us reframe it into something that will better help recharge and avoid burnout without the guilt.
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Hey Team!
I was recently thinking about some of the ways that ADHD can manifest in seemingly opposite ways. One moment, we're laser-focused, and the next, we're completely derailed by the tiniest hiccup.
In this episode, we’ll be exploring the idea of the dichotomy of ADHD. How it can feel like even our symptoms are inconsistent. We’ll be looking at how our ADHD brains can take us from hyperfocus to total distraction, from being impulsive to utterly paralyzed, and why sometimes we thrive in chaos but crumble over minor setbacks.
And we’ll also be looking at how while many of these ideas may feel like they are in total opposition, that they may in fact have a similar root cause.
Realize that many of the dichotomies of ADHD actually come from the same source, such as hyperfocus and being unable to focus both stem from a lack of ability to regulate our focus.Often, when we encounter one of these dichotomies, we need to work on reframing what’s going on so that we can apply an appropriate strategy.Regardless of what you’re doing, but especially when you are over-functioning, it’s important to take care of your needs.
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Saknas det avsnitt?
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Hey Team!
While AI has become a buzzword that has lost much meaning, there are still many use cases that can help with our ADHD. One of the places that I have been enjoying exploring is how I can outsource some of my executive functions to these applications so that I can save my brain for the important stuff.
In today’s episode, we’ll first examine executive function so that we know what we’re really working with here. Then, we’ll explore a number of tools that we can use—from large language models (LLMs) to tools to help with your calendar, and even smaller tools fit for goblins.
Also, before we get into anything about AI, I do want to make a quick disclaimer about some of the ethics of using these tools and also how they were created. While these tools can be great in assisting with what we create, it’s also important that we’re still doing our own work and not passing off what LLM did as our own work. I have been using some of these tools to help create episodes, and even cite some of the ways I am doing so in this episode. But what I’m not doing is feeding a prompt into an LLM and just using that. That would be lazy, irresponsible and not something that anyone wants. However, just because I’m not doing that doesn’t mean that other people aren’t—this is something to particularly look out for with new books about ADHD that aren’t coming from established authors and creators.
Additionally, there are ethical concerns about how the training data for many of the LLMs was obtained. This is especially a concern in regard to the lack of content used to source this material. This has been seen more in terms of art and how those models are trained without the artist's knowledge, but it also applies to written word. While I still have been using these systems, I think it is important that we encourage more ethical sourcing of training data and only using data with consent.
We can better understand executive function through the lens of self-regulation. There are three core areas that we can look at here: working memory, cognitive flexibility, and inhibitory control.
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Tools like LLMs can help us create starting points for our work. By prompting the LLM to ask us questions instead it can help us better think through our problems.
When looking to add a new tool to your repertoire, think about what problem it is going to be solving for rather than just looking for the new shiny. -
While ADHD is described as life on Hard Mode, that phrasing got me thinking about what would life look on easy mode. And more importantly, how can we make our lives feel more like that?
In this episode, we’re going to explore what life on easy mode might look like and discuss actionable strategies to shift the dynamic of living with ADHD so that it doesn’t always feel like an uphill battle. How we can take steps to shift our ADHD from making life a struggle to something more manageable. From simplifying routines to harnessing the power of small changes there are a lot of ways that we can work on dialing down that difficulty.
We can use the focusing question from the book The One Thing: "What’s the ONE Thing I can do such that by doing it, everything else will be easier or unnecessary?" to help us identify not only what would be most impactful for us to do, but what we should prioritizing
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This Episode's Top Tips
With the focusing question, we can also leverage the Domino Effect. We often don’t need to focus on the big things that we need to do but rather on the small and significant tasks that can set off a chain reaction of success, making other tasks easier or unnecessary.
Focus on progress, not perfection. Aim for small, consistent improvements rather than drastic changes, and celebrate every small win along the way. -
Hey team!
I’ve recently been seeing a lot more stuff around the concept of dopamine fasting.Now, I’m going to start by saying that I’m entering this conversation with a bit of trepidation because it comes from a side of the internet that… well, they tend to have good intentions, but this basically amounts to bro science despite the backing it does have.
The idea behind dopamine fasting is to reduce or eliminate activities that provide instant gratification and a quick release of dopamine. So, someone going through a dopamine fast might give up using their phone, watching TV, video games, junk food, and alcohol, plus anything else they see as their go-to dopamine activities for, say a 24-hour period. I know, sounds like torture.
The idea here is that because we’ve glutted our brains on all these easy dopamine activities, we want to try to “reset” the process to regain a more sensitive system that isn’t seeking that quick hit all the time.
In today’s episode, we’ll break down this concept and examine whether it works (hint: I already called it bro science) and what, if anything, we can still gain from the ideas.
When dopamine fasting, you are trying to reduce or eliminate activities like watching TV, playing video games, eating junk food, and drinking alcohol that would give you a quick release of dopamine. While there may be some benefits in abstaining from these activities, the idea of doing a dopamine fast to reset your system doesn’t hold much water.Instead of trying to use a dopamine fast to create a quick fix, it’s better to examine your habits and daily activities that lead to feeling like you need one and see how you can modulate those.With ADHD, we often are understimulated, and by doing something slightly stimulating, like playing with a fidget toy, can help improve our focus and concentration.
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Hey team!
This week, we’re diving into another listener question.
“Hi, William. I'm Emily, and I live in Chicago, Illinois. I'm a lifelong gardener and love growing flowers, veggies, houseplants, and more. As someone with ADHD, plant care is something I either hyperfixate on or procrastinate and ignore because of all the things that my plants need to thrive. For some reason, creating routines around plant care has been really challenging for me.”
Hey Emily, I love this question because there are always all these things that we want to do that we find so difficult to get into unless we’re falling into hyperfocus. And really, I think that this addresses a key piece of ADHD: getting started can be the hardest part, even on the things that we want to do. So, I’m going to expand this to talking about more than just gardening, although I’ll try and keep your specifics in mind as I go. There are these things that we love to do yet find ourselves unable to do consistently. For a lot of hobbies, that isn’t always too much of a problem, but with plant care… well, I think we’ve all had a plant or two that we’ve lost because we forgot to water it for a week or two.
Honestly, as I started answering this question, I figured that I’d be adding a couple of other questions into this episode, but as I got going, there were a lot of things that I was able to get into. From the different types of fun, to blocking fun out on our calendars to how we can work on lower the resistance to getting started.
So, while gardening might not be your thing, there is still a lot you can get out of this episode because we cover a lot of ground.
If you’d like to send me a question answer on the show feel free to head over to hackingyouradhd.com/contact and click the orange button
Block off dedicated time for gardening in your calendar to ensure it's prioritized and protected. Our brains are going to make time for us to take time off regardless, so be proactive and choose how you want to spend that time.To balance enjoyment and satisfaction, differentiate between Type 1 (immediate fun) and Type 2 (retrospective fun) activities.You can break down tasks into three parts: setup, doing, and clean-up to reduce resistance and ensure a smoother start (and finish).
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Hey Team!
I was listening to the radio the other day when My Own Worst Enemy by Lit came on - a fine example of pop-punk from the late 90’s.
And while I enjoyed the song, what stuck with me was thinking about the name of that song, My Own Worst Enemy. This is a feeling I have often felt with my ADHD. I seem to have an endless supply of maladaptive and self-destructive behaviors that stem from the condition.
Poor time management, hyper-focusing on non-priority tasks, overcommitting, and procrastination are just a few examples of how my ADHD can manifest in ways that feel counterproductive.
And what we’re talking about is a view of our worst self.
That self of ours comes out in ways that we may later regret or that seem to work against our interests. And with ADHD, these moments can be frequent and frustrating. There have been many times when I’ve thought about this worst self of mine and how I wish I could undo all the bad inside of me. I mean, looking around online, it isn’t hard to find people who prescribe how you can become your best self. However, many of our worst selves' behaviors do not indicate our value as people; instead, they’re a reflection of our unmet needs and coping mechanisms.
And so in today’s episode, we’re going to be talking about this worst self of ours, how it manifested, why perhaps we should have a bit more empathy for these maladaptive behaviors, and also how we can work on moving forward to perhaps not our best self, but at least possibly, a better one.
Approach the idea of your worst self with empathy. Focus on the fact that you developed these maladaptive behaviors for a reason.Pay attention to the situations and emotions that trigger your worst behaviors to anticipate and manage them more effectively.Often, our maladaptive behaviors come out when we’re not doing a good job of meeting our basic needs. If we’re engaging in numbing behaviors, we can look below the symptoms to try and see what’s setting them off.
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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.
On their WebsiteOn Instagram
The Hunger-Fullness Scale
Neurodivergent-Friendly 30-Minute Meals
Be sure to check out Accessible WellnessAnd these great articles from the blog:
10 Principles of Intuitive Eating with a Neurodivergent TwistForget to Eat? A Guide to Mechanical Eating for Neurodivergent Adults
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.
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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.
Much of the ADHD advice available is not written by people with ADHD and doesn't consider the context and struggles of individuals with executive dysfunction. ADHD is a spectrum disorder with varying symptoms and levels, and advice may not work for everyone; individuals may have preferences or aversions to specific strategies or approaches based on their brain types.Common ADHD advice of "just do it" or "if you really wanted to do it, you'd do it" oversimplifies the challenges of ADHD and doesn’t take into account how the symptoms of ADHD are going to prevent you from following through on that advice.ADHD is a real and impairing disorder, not an excuse or laziness. ADHD symptoms are chronic and significantly impact daily life.
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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.
We need to recognize and respect our physical and mental states - it crucial that we’re kind to ourselves and acknowledge that we’re not always going to be at 100%. We don’t always need to pushing ourselves and it’s important to we’re giving ourselves time to recover.It’s important that when we’re build the systems in our lives that we look at making them simple and effective. We want them to be able to work even on our bad days and that means we need to lower the barrier to getting started on them.One great way that we can implement systems with our ADHD is through checklists and creating designated places for things to go. Again our systems are there to help make our life simpler and streamline the things we need to get done.
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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.
Fresh starts can help us let go of our past performance and embrace our new self.We can effectively create motivation with financial incentives, but often that isn't enough for us to follow through on some of the things that we really do want to do. We also need to create reminders and a plan on how we want to accomplish our goals.Don't try and do all the new things at once - pace yourself and create a plan on what you want to do first. Try and focus on doing the things that by doing them will make everything else easier.We need to be flexible with our plans because we are going to hit speed bumps - while we can't plan for everything we can work on ways to help us get back up when we get knocked down.
Check out Star's Freebies (including a copy of her book)
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Hey Team!
In today's episode, we’re taking a deep dive into the transformative power of automation with Chris Cameron, a workflow efficiency consultant specializing in helping neurodivergent individuals harness the benefits of AI and automated tools. Chris shares his personal journey with ADHD and how technology has played a pivotal role in managing daily challenges.
From practical learning to creating inclusive support systems, Chris discusses how specialized automation can alleviate everyday pressures. We also get into a number of topics about AI and how we can integrate some of the services to help alleviate some of the woes of executive dysfunction.
Whether you're a business owner, content creator, or someone looking for practical solutions, this conversation is packed with actionable insights that promise to simplify and enhance your life.
Start small with automation, using simple tools and gradually integrating more complex systems as comfort with technology grows. It can be easy to be overwhelmed if we try to start out with too much.Easy places to start with automation include using email filters to automatically help reduce inbox clutter and tools like Google Calendar or Calendly to automate scheduling and preventing double bookings.Regularly update and maintain automation tools to ensure they continue to serve your needs effectively, much like gardening.Use AI tools to break down large tasks into manageable steps, helping overcome task initiation barriers.
Check out Chris Cameron at learnwith.cc
or connect with him on Twitter
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Hey team!
I’ve been working on this episode for quite a while now and was kind of worried it would never be finished, but I managed to salvage what was useful and polish it up quite a bit.Today, we're discussing long-standing goals and how we can create systems that help us achieve them. I’m really interested in exploring this topic at length, so I expect this won’t be the only episode we have discussing systems.
In this episode, we'll be diving into the tools and strategies that make our ADHD work for us, not against us, and I'll share some of my own experiences along the way with developing these systems. We’ll also examine how we create systems and what really goes into making them work the way we want them to.
Plan with your natural habits in mind rather than striving for unrealistic perfection. Work on developing systems that you can rely on, even when you're not at your best.Avoid overly complex systems that can create more points of failure. Remember that executive dysfunction affects our ability to follow through with our best intentions. By simplifying our systems, we can lower the bar for entry and make it easier to get started.Understand that no system will be perfect, and it is important to adjust and maintain it as needed. No system is going to “fix” our ADHD, and that shouldn’t be our goal when building our systems.
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Hey team!
No one always has everything together. Don’t compare your lowlight reel to someone else’s highlights—everyone struggles, even if they aren’t advertising it. It’s unrealistic to think that we need to have everything together all the time; just focus on doing what you can.Tasks like managing emails are ongoing processes, not one-time achievements.Self-determination theory’s principles are autonomy, competence, and relatedness—all of which are incredibly important for us to cultivate in managing our ADHD.
I had a listener write in recently asking about finding purpose and how they just feel like their life is a bit of a mess. They don’t know what they want to do and they feel like everyone else has it together. So in today’s episode we’re going to be exploring these ideas, while at the same time questioning if these are even the right questions that we should be asking. I’m going to dive into a number of ways that I don’t have my own life together and we’ll also be getting into self-determination theory and how we can apply that to looking at what we want to do with our life.
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Hey Team!
This episode we’re doing something a little bit different, I’m going to be sharing an episode from another podcast that I think you’ll enjoy.
It’s called ADHD Aha!, hosted by Laura Key. It features candid stories from people who share the moment when it clicked—their ADHD Aha moment—when everything started to make sense—that they, or someone they know, has ADHD.
I recently checked out a few episodes like the one with Caren Magill where she shares her story of going from dropping out of high school to now managing her own ADHD and working as an ADHD coach. And it’s great listening to this episodes and hearing these stories because of how so many of the experiences and emotions the guests talks about mirror my own.
And I was recently a guest on the show, chatting with Laura about my own ADHD Aha! moment, which is what I’m sharing with you today.
In the episode, you’ll hear about managing emotions, organizing tasks, executive dysfunction, and mastering daily routines.
Be sure to checkout ADHD Aha! on your favorite podcast player.
https://lnk.to/adhdahaPS!hackingyouradhd -
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.
ADHD 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.
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Hey team!
It’s important to recognize the gap in ADHD research related to women and pregnancy. This means that you need to be aware of what the current research suggests. This also means that you will have to be more of an advocate for your needs during pregnancy because it’s possible that you will be more informed about ADHD and pregnancy than your caregivers.With that in mind there is a need to prioritize building a support system, including healthcare providers knowledgeable about ADHD as well as community support for emotional and practical assistance.There is a likely impact of ADHD on pregnancy-related executive functions, such as organization and time management, and so it will be important to develop and employ strategies or tools to mitigate these challenges (this is where a support network can come in extra handy).
In today’s episode we’re joined by Dusty Chipura, a passionate advocate and ADHD Coach, to explore the nuanced world of ADHD and pregnancy. With her personal and professional experience we will be looking into the challenges and questions that often come up with this subject.
There is a huge gap in what we know about ADHD and pregnancy and it can be hard to find good information. Dusty is an outstanding coach and a font of knowledge in this area. Even if you aren’t pregnant or planning on a pregnancy soon this episode is well worth listening to.
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Hey Team!
Coworking can improve our ability to stay on task by utilizing the accountability that comes with just having someone else there with you (even if it’s only virtually).One of the strongest forms of accountability actually comes from weak social ties, because weak ties strike a balance of providing enough familiarity to foster accountability without the closeness that might encourage us to just take it easy .It’s important to find and follow your personal energy peaks throughout the day and allowing for breaks and social time when you need it to help maintain high levels of engagement in your work.
Accountability is one of the best ways to help you work through those things on your to do list that you just don’t want to do. But finding accountability isn’t always easy. In my conversation today, I’m talking with Joshua Greene, co-founder of the co-working app Groove.
In our conversation today we’ll be talking of course about how Groove works - and specifically what sets it apart from many of the other co-working and accountability apps. We talk about following our energy flow, especially in regards to nontraditional work, how counterintuitive weak social ties can create a better accountability experience, and accountability also applies to so much more than just productivity.
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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 to look back on how things went and use 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.
The point of a weekly review is for us to not only look back at what happened last week, but use that knowledge to help us plan out how we’re going to approach our next week. It allows us to gain clarity over what we’ve done and what we want to do.When we’re performing our weekly review it is important to keep ourselves out of judgement - we’re not trying to beat ourselves up over anything we didn’t get to, we’re just looking to make next week better.One of the most important things for making sure we complete our weekly review is to actually build in the time to perform it on our schedule. By building in and protecting our time to perform a weekly review we are far more likely to follow through on our intentions.
Find the full show notes at HackingYourADHD.com/122
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This Episode’s Top Tips -
Hey team!
The four pillars of good sleep include duration, quality, regularity and timing.Create a bedtime routine tailored to your preferences and needs to signal your body it's time to wind down. You can limit screen time before bed by utilizing app blocks or screen time features to minimize exposure to overly stimulating content.Optimize your sleep environment by ensuring darkness, maintaining a comfortable temperature, and investing in bedding that promotes relaxation, such as weighted blankets or sensory compression blankets.
After last week’s episode on toolkits I got a request to do another episode like it but specifically on sleep tools.
Now before I jump in on the episode I want to talk for a minute about why I typically haven’t been doing so many episodes on specific tools. What it comes down to is that often the specific tools aren’t what’s important - what tends to be more important are the strategies and reasons behind the tools.
I kind of think of like if someone told me that they needed help fixing their bike and I handed them a wrench but they actually had a flat tire. Sure a wrench is great for fixing a bike when it needs something tightened, but without the understanding of what’s actually going on behind the scenes that tool may actually be useless.
A specific tools can make all the difference when implementing strategy, we just need to know the why behind it.
So for this episode we’re going to be skipping a lot of the basics of sleep - I’ll do another episode specifically about all that. What we’re going to be focusing on in this episode is our sleep hygiene, which is just a fancy way of talking about all the good habits we have related to our sleep. And so we will get into the why behind what we’re doing but in each section we’ll spend some time talking about the specific tools - and I’m going to try and include links to everything I talk about in the show notes - and none of these are going to be affiliate links, just either things I use or have used and probably a few other things just as options - so if you want to follow along with the show notes you can find them at hackingyouradhd.com/182
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This Episode's Top Tips - Visa fler
