Episoder
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Hey Team!
Weāve got another exciting guest teed up for this week. Iām talking with Sean Brock, a neurofeedback expert and the owner of Neuro Colorado. Now Iāll be honest that I had a lot to learn in this interview because I wasnāt terribly well versed on the science behind neurofeedback. In the interview, Sean shares the fascinating history behind neurofeedback and how itās evolved from training cats to helping humans regulate their brain waves. We get into how neurofeedback works and its longer-term benefits.
Also, we end the interview by taking a turn and talking about EMDR therapy and how it is somewhat similar but distinct from neurofeedback. Then, we get into Internal Family Systems Therapy (IFS), which I think is just a fascinating form of psychotherapy.
Now, as I just mentioned, I didnāt have a lot of knowledge on neurofeedback going into the interview, and a lot of that stemmed from some of the controversy surrounding its effectiveness in treating ADHD. As Sean is the owner of a neurofeedback facility, it is quite understandable that he is very bullish on the research showing its effectiveness. And based on my conversation with him it seems well warranted, especially with the caveat he gave in the interview that neurofeedback is not a magic process but requires guidance from a qualified practitioner.
That said, while I think the science of neurofeedback looks very promising at this point, take the interview with a grain of salt and be aware that not everyone is convinced of its level of effectiveness. While promising neurofeedback isnāt for everyone and itās general accessibility still has a ways to go.
Also, this isnāt a case of doing one thing or the other; neurofeedback can work alongside medication and other therapies as well.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/203
This Episode's Top Tips
Neurofeedback works by teaching you how to regulate your brainwaves, which can help you build focus when you need it. Over time, it appears that neurofeedback can lead to long-term changes in brainwave activity, reducing ADHD symptoms and potentially decreasing the need for further interventions. Itās important to find the right neurofeedback practitioner who actively engages with you during sessions for the best results. Also, remember that a multi-modal approach is key, combining neurofeedback with medication or therapy to optimize your treatment. -
Hey Team!
This week, weāve got an incredible guest, Dr. Stephen Faraone, one of the world's foremost experts on ADHD.
Let me just give you a quick rundown of just how influential Dr. Faraone is:
He has authored over 700 journal articles, editorials, chapters, and books Listed as the eighth-highest producer of High Impact Papers in Psychiatry from 1990 to 1999 as determined by the Institute for Scientific Information (ISI). In 2005, the ISI listed him as the second-highest cited author in the area of ADHD. In 2019 and 2020, his citation metrics placed him in the top 0.01% of scientists across all fields. In 2002 he was inducted into the CHADD Hall of FameCurrently, Dr. Faraone serves as a distinguished professor of psychiatry, physiology, and neuroscience at SUNY Upstate Medical University and president of the World Federation of ADHD.
So yeah, this guy knows what heās talking about when it comes to ADHD and if you only listen to one episode of the podcast this year, Iād suggest this one.
One of the focal points in this conversation is the ADHD Evidence Project, which Dr. Faraone started to help fight misinformation about ADHD and give free access to the information we have about ADHD. On the site - which can be found at ADHDevidence.org - you can find the International Consensus Statement, which provides 208 statements strongly supported by ADHD research. In the episode we get more into what went into the process of making the statement and the standards of research.
In the episode, we also discuss evidence-based treatments, debunk common myths, and discuss what really works when managing ADHD.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/202
This Episode's Top Tips
Stick to treatments that have been proven effective through rigorous studies. Large studies and meta-analyses are more reliable than small studies when determining ADHD treatments. Not all ADHD treatments you find online are helpfulābe cautious of sources that aren't peer-reviewed. Beware of misinformation as well as misleading information that can lead you down the wrong treatment path. While some alternative treatments may help, their effects are often significantly smaller compared to standard stimulant medication. When thinking about approaching what we do to help manage our ADHD, we want to think about the magnitude of the effect and do the things that will help the most first. -
Manglende episoder?
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Hey Team!
This week weāre following up our last episode on misinformationāand this is going to be our last episode in the research saga that Iāve been working on for the lastā¦ couple of months? Yeah, I think Iām ready for something new as well although as a preview for next week, I had an amazing researcher as a guest and we do cover a lot of similar topics, but donāt worry, itās a fantastic episode, great capstone to the series.
But today we're diving into a topic thatās critical for navigating life with ADHDāunderstanding and protecting ourselves from myths and misinformation. There's a big difference between outdated myths like, 'ADHD is just laziness,' and actual misinformation, which can mislead us into making risky choices about treatment. In this episode, weāre getting into how to spot these traps, why myths stick around, and what makes misinformation so tricky.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/201
This Episode's Top Tips
ADHD myths tend to be long-standing cultural beliefs, while misinformation often appears more credible and is linked to misinterpreted research or can be part of a specific agenda. There are a lot of pitfalls to watch out for when consuming information about ADHD. Oversimplication, sensational headlines, anecdotal evidence, secret information and even how the information is framed can be indicators that you might have to double check the information. Avoid spreading misinformation by verifying where your information comes from, especially if you see it on social media or from non-expert sources. -
Hey Team!
Weāre kicking off 2024 with the incredible Jessica McCabe - creator, writer, and host of the award-winning YouTube channel How to ADHD. Iām sure a lot of you are already familiar with Jessicaās work as her YouTube channel has more than a million subscribers, but for those of you who havenāt, 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 sheās 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 youāre 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.
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 whatās worth doing. Even projects weāre 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.
Be sure to check out howtoadhdbook.com to find Jessica's book
Feel free to ask me a question on my Contact Page
Find the full show note at HackingYourADHD.com/164
This Episode's Top Tips -
Hey team!
This week weāre celebrating a milestone for Hacking Your ADHD - 200 episodesā¦ also 5 years of running the podcast. I honestly donāt know exactly what to say about how far this podcast has come. Itās been an incredible run so far and I have a lot of plans for the future as well, which, honestly is a little scary, but also exciting that even with ADHD Iām sticking with it.
For this episode, Iāve invited Brendan Mahan, the voice behind the ADHD Essentials Podcast, to help mark the occasion by interviewing me on the ins and outs of podcasting with ADHD. We talk about the early days, what has changed, and how past failures have paved the way for success. Itās a bit more of the behind-the-scenes look at the podcast and how I got here.
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Find the show notes at HackingYourADHD.com/200This Episode's Top Tips
Allow past failures to become stepping stones to success. Learning from ācrappy rough draftsā makes getting started on what youāre currently doing so much easier. Itās incredibly important to allow for empathy for yourself when trying to work with your ADHD. Viewing your problem-solving through the lens of āI have ADHD, and I need to account for my ADHDā can make finding that next step so much easier. Go check out Brendanās podcast, ADHD Essentials. While his podcast focuses more on parenting and ADHD, I havenāt listened to an episode without getting something out of it, truly excellent stuff. -
Hey Team!
This week weāre talking misinformation which is an interesting topic because it feels like it should be something where its easy to define and identify. Weāve all seen stuff online where we looked at it and felt, āhow the heck does anyone fall for this kind of stuff?ā
And thatās actually something that plays right into the hands of falling for misinformation. When we think weāre immune to something, weāre not on the lookout for it when it isnāt quite as straightforward. Itās the stuff that rhymes with the truth that is often the easiest for us to get trick by.
While it is easier than ever for us to get access to ADHD information it also means weāre exposed to more misinformation about ADHD than ever as well. But with a little bit of caution I think we can muddle through fairly well. And what I mean is that we just have some rules that we should apply when weāre evaluating the information that weāre presented with.
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Find the show note at HackingYourADHD.com/199This Episode's Top Tips
Always verify the credibility of the information, especially when it relates to health - itās easy for misinformation to spread, especially when itās got some aspects of the truth to it. Be aware that misinformation often stems from oversimplifications or well-meaning errors, not malice. This doesnāt mean it canāt still cause harm, but it does mean the need to be extra vigilant even when it comes to trusted sources. We all mistakes, I know I do. Use the question, ācompared to what?ā to help you understand the full context and relevance of advice. Try and focus on implementing wins instead of focusing on the minutia. -
Hey Team!
Weāre diving right back into the world of ADHD research, continuing on from what we were talking about a few episodes back. In this episode, weāre going to be more focused on what goes into making ADHD research reliable. I go in-depth into what you can expect to find when reading a study and then also into what thing to look out for when trying to determine whatās really going on in those studies.
Weāll discuss how to navigate the sometimes confusing world of peer-reviewed journals, why sample sizes matter, and what to watch out for when it comes to conflicts of interest (I mean, everyone is interested in how ADHD research is funded, right?).
This piece was also initially going to cover misinformation, but with how much ended up going into everything else, Iām saving that for next week.
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Check out SunsamaThis Episode's Top Tips
The first step in examining a research paperās credibility is to ensure that it is peer-reviewed. The peer-review process will cover many of the other steps that we discussed in this episode. While there is value in some non-peer-reviewed work, itās important that we approach it with a skeptical lens. However, with that first tip, we should also know that we shouldnāt view peer-reviewed journals as a beginnerās source. They are written with the expectation of other experts as the intended audience, and without the prerequisite knowledge, it can be easy to misinterpret what is being said. One of the largest concerns about ADHD research comes from worries that pharmaceutical money will introduce bias into many of the studies; however, most research is actually funded through government grants, and the peer-review process is designed to help identify conflicts of interest and eliminate any bias that may be present. -
Hey team!
This week, Iām talking with Dr. Judy Ho, a clinical and forensic neuropsychologist with a PhD in clinical psychology. She focuses on mental health, ADHD, and various psychological disorders. She is triple board-certified and is a tenured associate professor at Pepperdine University, where she teaches graduate-level psychology.
In our conversation today, we talk about how ADHD can impact self-esteem, the importance of understanding your brainās wiring, and practical ways to manage attention and relationships. Dr. Ho shares insights into how cognitive-behavioral therapy (CBT) can help train your attention and how reframing your thoughts can reduce self-sabotage.
In our conversation, Dr. Ho also shares some of her favorite strategies for improving focus, managing emotional regulation, and mindfulness to tackle ADHD challenges. Whether youāre struggling with self-sabotage or finding it hard to keep up with tasks, this episode is packed with tips that will help you thrive with ADHD.
Train your attention like a muscle. Use a simple task and set a timer for 15 minutes, gradually increasing the time to strengthen focus. You can also work on capturing distracting thoughts by keeping a notepad nearby while working, jotting down distractions without letting them derail your task. Try using multimodal mindfulness, which involves engaging multiple senses to stay focused, such as reading or taking notes, and then combining those activities with visual or auditory elements. If youāre procrastinating, ask yourself why and address the underlying reasonsāwhether it's fear of failure or overthinking. Often, procrastination is a sign that you have some need that is being unmet. Addressing that need can often help to get you unstuck.
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Find the show note at HackingYourADHD.com/197
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Hey Team!
This week weāre going to look at what is entailed in ADHD researchāwhat it is, how it works, and what it all means for us.
Before we get going though I wanted to start with a brief explanation of what really drove my thinking about this topicāwhich now looks like is going to end up as a multi-part series.
So thereās an idea called the illusion of explanatory depth, which occurs when people believe they understand something but, when asked to explain it, realize that they donāt quite understand the underlying mechanism as well as they thought. Classic examples are things like how a computer works, how a bicycle stays upright, or how a toilet functions.
If I were to ask you how any of these things work I expect most people would say they could. But letās take the toilet exampleāI know personally, Iād probably start with something about the flush adding water and maybe creating a difference in pressure andā¦ okay maybe I donāt know how a toilet works. And thatās the point here: with the illusion of explanatory depth, we have some understanding of whatās going on, but when pressed for details, we often find those gaps in our knowledge.
And this was something that I was feeling about ADHD research and had me questioning what I really knew. That isnāt to say that I didnāt know anything but we hear all the time that new studies are coming out about ADHD, but what does that really mean? How is this research being conducted? Whoās funding the research? What are ADHD scientists actually studying? Who's doing this research? What kind of research are they even doing? And what even makes one research study better than another?
We all have some semblance of feeling like we know some of the answers to those questions, but this is also where the illusion of explanatory depth comes in because the answers to all of those questions is far more complex than our initial assessment would grant.
In this series, weāll be examining these questions more closely. And in this particular episode weāll be focusing on the different types of research, the methods used, and some the challenges that researchers face when studying ADHD.
I also want to emphasize that I will not be able to cover everything in this series, but thatās not the goal. What Iām hoping you get out of this is a better understanding of what goes into the making of the science of ADHD.
ADHD research is comprised of three categories: basic research, clinical research, and behavioral research. Basic research seeks to better understand the underlying causes of ADHD through genetic and neuroscience studies. Clinical research tests different treatment options, such as proper medication levels and the effectiveness of non-pharmacological interventions. Behavioral research studies how ADHD impacts daily life through observational and longitudinal studies. As a spectrum disorder, ADHD manifests differently for everyone, making it important to recognize that symptoms and challenges vary across individuals. Combined with the high levels of comorbid conditions with ADHD, means that researchers have to be cautious when determining whatās actually a factor in ADHD interventions. Because thereās no definitive medical test for ADHD, diagnosis relies on behavioral assessments, which can be influenced by cultural and societal factors, leading to both over- and under-diagnosis in certain populations. This creates challenges in ADHD research as it limits who should be included in studies.
Find the show notes at HackingYourADHD.com/196
This Episode's Top Tips -
Hey Team!
Iām excited to bring you my conversation with Nikki Kinzer and Pete Wright, hosts of "Taking Control: The ADHD Podcast."If you havenāt checked out their podcast before, Nikki and Pete have been a mainstay in ADHD podcast realm with over six hundred episodes across twenty-nine seasons - if thereās an ADHD topic youāre interested in, theyāve probably covered it. And Nikki and Pete recently released their new book, Unapologetically ADHD, A Step-by-Step Framework For Everyday Planning On Your Terms.
In our conversation, we explore how their personal experiences and professional expertise in managing ADHD shine through in their work, providing both structure and understanding. Whether itās tackling procrastination, enhancing organizational skills, or simply learning to partner with your ADHD, this episode is packed with practical advice and real-life strategies.
Embrace your ADHD and plan your day around it to avoid unrealistic expectations and the ensuing shame. When looking for a system, we need to recognize that no one-size-fits-all tool exists. Try to avoid the trap of looking for the best options; focus instead on eliminating the worst options to simplify decision-making. When we recognize the importance of revisiting and adjusting our systems regularly rather than constantly switching to new tools, itāll help us acknowledge that every tool or system will have days it fails. With that in mind, we can focus on embracing resilience so we can get back on track when things do go awry.
Unapologetically ADHD: A Step-by-Step Framework For Everyday Planning On Your Terms
Checkout Sunsama
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Hey Team!
Itās 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 Iām not. Iām tired and Iām not getting things done. And itās frustrating because it feels like now that I have this time, Iām wasting it. It feels like if I take this time for rest that Iām going to look back later and regret that I didnāt push myself harder. But rest is important even when it feels like I donāt have time for it.
Rest can feel like a foreign concept when your brainās always on the go. It can feel like trying to sit on a treadmill thatās still running.
In this episode, weāre 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.
Itās important to recognize that rest can feel uncomfortable because we arenāt 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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Find the show note at HackingYourADHD.com/194
Check out Sunsama
This Episode's Top Tips -
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, weāll be exploring the idea of the dichotomy of ADHD. How it can feel like even our symptoms are inconsistent. Weāll 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 weāll 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 whatās going on so that we can apply an appropriate strategy. Regardless of what youāre doing, but especially when you are over-functioning, itās important to take care of your needs.
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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 todayās episode, weāll first examine executive function so that we know what weāre really working with here. Then, weāll explore a number of tools that we can useāfrom 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, itās also important that weāre 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 Iām 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 Iām not doing that doesnāt mean that other people arenātāthis is something to particularly look out for with new books about ADHD that arenāt 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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This Episode's Top Tips
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, weāre 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 doesnāt 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: "Whatās 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 donāt 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!
Iāve recently been seeing a lot more stuff around the concept of dopamine fasting.Now, Iām going to start by saying that Iām entering this conversation with a bit of trepidation because it comes from a side of the internet thatā¦ 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 weāve glutted our brains on all these easy dopamine activities, we want to try to āresetā the process to regain a more sensitive system that isnāt seeking that quick hit all the time.
In todayās episode, weāll 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 doesnāt hold much water. Instead of trying to use a dopamine fast to create a quick fix, itās 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, weāre diving into another listener question.
āHi, 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.ā
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 weāre 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, Iām going to expand this to talking about more than just gardening, although Iāll 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 isnāt always too much of a problem, but with plant careā¦ well, I think weāve all had a plant or two that weāve lost because we forgot to water it for a week or two.
Honestly, as I started answering this question, I figured that Iād 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 youād 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 90ās.
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 weāre 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 Iāve 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 isnāt 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, theyāre a reflection of our unmet needs and coping mechanisms.
And so in todayās episode, weāre 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 weāre not doing a good job of meeting our basic needs. If weāre engaging in numbing behaviors, we can look below the symptoms to try and see whatās setting them off.
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Hey team,
This week Iām 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 Website On 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 Twist Forget 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 weāre at and doing things that work with our brains. Itās important to be compassionate with ourselves and focus on small, sustainable changes rather than demanding perfection.
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Find the full show note at HackingYourADHD.com/158
This Episode's Top Tips -
With ADHD we get to hear a lot of advice on how to get past our various symptoms. Sometimes that advice isnāt so bad, sometimes itās pretty good - I mean thatās what Iām 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 weāre 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 doesnāt 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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Find the show note at HackingYourADHD.com/142
This Episodeās Top Tips -
Hey team,
Iāve 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, weāre going to be exploring some ideas of executive dysfunction, but then weāre 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 weāre kind to ourselves and acknowledge that weāre not always going to be at 100%. We donāt always need to pushing ourselves and itās important to weāre giving ourselves time to recover. Itās important that when weāre 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.
Support me on Patreon
Ask me a question on my Contact Page
Find the show note at HackingYourADHD.com/145
This Episode's Top Tips
- Vis mere
