Episodes
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For adults with ADHD, mornings can either set the tone for calm focus, less stressful day…. or become a chaotic scramble that derails the entire day.
A consistent morning routine is not a luxury….it’s a non-negotiable structure that creates clarity, momentum, and control.
Spend a few minutes with Dave as he discusses why morning routines are mission critical, how to take small steps to build an ADHD friendly morning routine and the benefits you'll get out of doing so.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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Welcome to another episode of Overcoming Distractions! In this episode, Dave sits down with Christopher Richards, a leadership consultant and founder of Atomic Growth. They dig into the unique challenges and surprising strengths of busy professionals with ADHD, exploring how to navigate demanding careers and personal lives.
Christopher shares insights from his own journey with ADHD, the philosophy behind Atomic Growth, and practical advice for ADHD’ers with demanding careers and business owners looking to find success and fulfillment without relying on unsustainable pressure.
Key discussion points:
Atomic Growth's Philosophy: Christopher talks about his holistic approach, called "RISE" (Rituals, Identity, Somatics, Environment), which emphasizes making a meaningful difference beyond just financial gain. The Problem with Pressure: Both David and Christopher highlight how many business owners and professionals rely on immense pressure to achieve goals, often leading to burnout and a lack of real accomplishment despite long hours. They emphasize that effective work doesn't have to be stressful. ADHD and Work Styles: Christopher, who was diagnosed with inattentive ADHD later in life, discusses his unique ability to focus better when engaged in multiple tasks simultaneously, contrasting with David's preference for single-task, undisturbed focus. This highlights the diverse ways ADHD brains can operate and the importance of understanding one's own optimal working environment. The Value of an ADHD Diagnosis: For Christopher, his diagnosis wasn't about a label but about gaining a clearer understanding of how his brain functions to leverage its strengths effectively. Overcoming Self-Imposed Limitations (Demand Avoidance): The discussion touches on "demand avoidance," where individuals with ADHD, even when self-imposing demands, can find their brains resisting. This underscores the need for self-awareness and strategies that align with how an ADHD brain naturally operates. Identifying and Leveraging Strengths: Instead of solely focusing on challenges, David and Christopher emphasize the importance of identifying and utilizing strengths.Connect with Christopher Richards here: https://atomicgrowth.co.uk/
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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Episodes manquant?
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In this episode, Dave dives into why building strong, consistent habits is a game changer for busy adults with ADHD. If you’re juggling a demanding career, a busy home life, and constant mental clutter, this short episode is for you.
In this short episode, we’ll explore:
Why habits reduce overwhelm, procrastination, and decision fatigue How routines provide structure when executive function falls short The role of dopamine in motivation, and how habits create reward cycles The emotional toll of disorganization and how good habits help rebuild confidence Real-life examples of ADHD-friendly habits that work for busy professionalsTune in and learn how just a few intentional habits can bring more calm, clarity, and control to your ADHD life.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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In this episode of "Overcoming Distractions," Dave welcomes Rand Selig, author of "Thriving: How to Create a Healthier, Happier, and More Prosperous Life."
Rand shares his insights on what it truly means to thrive, especially for busy professionals and those with ADHD.
He emphasizes that thriving is more than just getting by, it's about fulfillment, purpose, and living a life that matters. This discussion offers valuable perspectives on personal growth, community involvement, and the science behind a flourishing life, applicable whether you have ADHD or simply seek to enhance your well-being.
Discussion Points:
Defining Thriving: Rand introduces his high bar for thriving, which transcends merely "getting by" and focuses on a profound sense of fulfillment, purpose, and overall well-being. The Four Dimensions of Thriving: Thriving Personally: The foundation of all other dimensions, focusing on character building, gratitude, purpose, managing emotions, and understanding one's spirituality. The importance of the relationship with oneself. Thriving with Others: Building meaningful relationships and fostering a sense of community. Thriving Out in the World: Engaging in service to others, conservation, and volunteering, highlighting how helping others can shift one's perspective and lead to happiness. Thriving by Moving Ever Forward: The continuous process of evolution and becoming a better version of oneself, rather than comparing oneself to others. The Science of Thriving: Rand touches upon scientific frameworks that support his ideas, including: Self-Care and Recharge: The critical need for individuals, especially those with demanding careers and ADHD, to recognize signs of fatigue and burnout, and to implement self-care practices. Being Present: The significance of being fully present in interactions and in moments of reflection, as a source of joy and clarity, and how this contrasts with the ADHD brain's tendency to wander. Intentional Decisions and Habits: The power of making conscious choices about how we spend our time, who we spend it with, and the habits we cultivate. The importance of fostering positive habits and self-awareness in guiding one's "bus" (life's direction).Find rand at his website: https://www.randselig.com/
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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In this episode, we dive into the raw realities that busy adults with ADHD face every day, especially those of you juggling high-pressure careers and demanding home lives.
**This episode isn’t about shame. It’s about seeing yourself clearly and realizing you’re not alone.
And understanding there is support out there for you!
If you feel like you're always behind, overwhelmed, or silently falling apart while everyone thinks you’ve got it all together, this one’s for you.
Dave briefly hits on 10 brutally honest pain points, that capture exactly what it’s like to live with a brain that won’t slow down in a world that won’t wait.
From decision fatigue and constant mental clutter to the emotional whiplash of hyper-focus and burnout, we explore what’s really going on beneath the surface.
We don’t just name the problems, we agitate them, shine a light on what’s often left unsaid, and tap into fears that can keep us stuck.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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Are you a busy professional with ADHD feeling overwhelmed and burned out? You're not alone. This week, David welcomes Brittany Piper, author of Body-First Healing: Get Unstuck and Recover from Trauma with Somatic Healing, and an expert in trauma-informed care, to dig into the profound impact of our modern world on our nervous systems.
They discuss how the constant demands of technology, work, and life contribute to chronic stress and burnout, especially for those already navigating the challenges of ADHD.
Britt highlights that our nervous system fundamentally seeks safety and connection. Modern life often undermines both, leading to feelings of unsafety within our bodies and relationships, and a sense of "connected but disconnected" through technology. They explore the difference between stress and the cumulative "allostatic load" of chronic stress, emphasizing that simply resting isn't always enough to release built-up tension.
Key Discussion Points:
The Impact of Modern Life: How 24/7 connectivity and societal pressures overload our nervous systems. Beyond Surface-Level Advice: Why typical burnout advice like "take breaks" often misses the deeper physiological roots of chronic stress. The Body's Silent Signals: Britt explains how stress and trauma are stored in the body, manifesting in physical symptoms like digestive issues, chronic pain, and even changes in facial muscles and hearing. The Role of Early Experiences: The crucial impact of secure attachment in early childhood on developing a resilient nervous system and the potential for "developmental trauma." Unpacking the Past: Recognizing how past experiences, even without overt abuse, can prime our nervous system for survival mode and impact our stress response in adulthood. The Autonomic Loop: Understanding how some high-achievers unknowingly use the energy of unprocessed stress (adrenaline and cortisol) to fuel their careers, leading to eventual crashes. The Meaning of Presence: A glimpse into how to truly become present by engaging the sensory-motor system.Learn more about Brittany Piper on her website: https://www.bodyfirsthealing.com/
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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Not everything that works has to be “ADHD-approved.” In this episode, we dive into lessons from Atomic Habits and how they can actually work with the ADHD brain, not against it. If big goals overwhelm you but small steps feel manageable, you’re in the right place.
Dave breaks down the core principles, such as building systems, making habits obvious, easy, and rewarding, and translates them into actionable strategies for ADHD professionals, founders, and leaders. Whether using habit stacking, visual cues, or simplifying decision-making, you’ll find tools to build rhythm and momentum in work and life.
Plus, Dave gives you real-world ADHD-friendly examples and reminds you, it’s okay if you don’t do it perfectly.
What You’ll Learn:
Why systems vs. goals for ADHD brains How to make habits stick using visual and environmental cues Tiny wins that build executive function The power of identity-based habits How to make unproductive behaviors harder to do**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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When it comes to thriving with ADHD, it’s not just about time, it’s about energy. In this episode, we explore why managing your energy is essential for staying focused, productive, and fulfilled as a busy adult with ADHD.
You’ll learn:
How to identify and protect your peak energy times Simple ways to boost energy on demand (yes, even cold water and chocolate count!) What to do during your low-energy dips (spoiler: zoning out can be strategic) Why choosing ease over force helps you get more done How energy-based planning can be a game changer for your schedule The power of micro-rest and building recovery into your day Why saying “not now” can be your best productivity toolIf you’re tired of pushing through and ready to start working with your energy instead of against it, this episode is for you.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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In this episode we will be discussing workplace conflict. Whether you have ADHD or not, everybody is going to experience some conflict in the workplace at one time or another.
Maybe those of us with ADHD experience this more because of our working habits, and emotions getting the best of us and other things related to being an adult with ADHD.
But just like procrastination, we don't own workplace conflict.
Today we have Karin Hurt, author of "Powerful Phrases for Dealing with Workplace Conflict" and co-founder of Let's Grow Leaders. The book offers readers practical guidance and actionable strategies, including specific phrases to navigate workplace conflicts with confidence and ease.
Key discussion points in this episode with Karin Hurt:
The Complexity of Conflict: Research indicates that workplace conflict is not only more frequent but also more intense and complex post-pandemic. It often arises from "conflict cocktails", combinations of factors like change, remote work, and under-equipped managers.
The Role of Clarity: Lack of clarity is a significant driver of workplace conflict, especially for individuals with ADHD who thrive on clear expectations and instructions.
Powerful Phrases: Checking for Understanding: Using phrases like "So, what I hear you saying is..." is crucial for ensuring clarity and preventing misunderstandings, particularly beneficial for the fast-paced and sometimes distractible nature of the ADHD mind.
Common Conflict Areas: Two primary areas of conflict are with managers (often reflecting systemic organizational issues) and within matrix organizations (due to accountability without empowerment and competing priorities).
Authority and Responsibility: For effective management and conflict reduction, authority must equal responsibility. Individuals need the power to execute the tasks they are accountable for.
Burnout as a Conflict Catalyst: Burnout significantly contributes to workplace conflict by shortening tempers and increasing irritability.
Find Karin, her book and all the firm’s work here: https://letsgrowleaders.com/
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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How many of you feel like you're living in chaos?
How many of you are tired of operating like this and would love to find another way?
Sometimes, we need to adjust our mindsets, especially as busy adults with ADHD.
But don't get scared or run away when you hear the word mindset because Dave talks about some simple mindset adjustments that you can start to implement in your professional and personal life.
Reducing chaos as a busy adult with ADHD means you have to implement some different mindsets and rewrite the way you speak to yourself.
Join Dave as he goes through some of the simple mindsets you can begin to adjust to lower your stress, reduce the chaos and thrive as a busy adult with ADHD.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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Busy adults with ADHD often face the challenges of burnout. And sometimes, adults with ADHD can burn out harder and faster than others.
On this episode of Overcoming Distractions, we discuss why we may see more burnout in the adult ADHD community.
At the basic level, those of us with ADHD have challenges with executive functions, managing the emotional aspect of ADHD, time management and other factors that are major contributors to burnout.
Paula Liub is a burnout expert for ADHD, autistic, and highly sensitive people.
Combining her own burnout experience with a degree in psychology, yoga, and 20 years of mindfulness practices, Paula has developed an effective system that beats and prevents burnout by using a combination of science backed and mindfulness tools.
Our main discussion points about ADHD and burnout include:
· Why ADHD Brains are More Prone to Burnout
· Recognizing Early Burnout Signals (Especially in ADHD)
· Biggest pitfalls in ADHD burnout
· Practical Tips to Regulate Your Nervous System & Energy
· Best approaches beyond tips and tricks
Paula’s Website: https://paula-mindfulness.com/
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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Many adults with ADHD overcommit to others or themselves and, as a result, end up operating way over capacity.
How many of you feel over committed right now?
Have you committed too much to other people or organizations?
Have you made too many commitments to yourself?
Join Dave as he discusses how to minimize your habit of overcommitting. Dave will give you some simple questions to ask yourself to get you thinking about why you may be overcommitting and how to reduce the desire to always say yes.
Quickly analyze what you're committing to and reduce long term over commitments and some quick wins to get your week back.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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How do we achieve meaningful productivity as an adult with ADHD?
How do we get what we need to get done, stay on track, meet deadlines and achieve some fulfillment?
And how do we get all this accomplished as an adult with ADHD and a demanding career and other responsibilities in our lives?
Dave talks about why achieving flow during the week is one of his secret ADHD weapons. Maximizing the large amounts of time to achieve meaningful productivity can be a game changer when you have ADHD.
But let's not mistake flow for hyperfocus. Flow is when we're doing good work, being creative, and being challenged just a little bit to keep us engaged.
Join Dave on this short podcast about what it takes to maximize flow during your work week.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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Want to learn how to work smarter and not harder as an adult with ADHD?
Working smarter involves creating a weekly schedule that works with your ADHD and allows you to have meaningful productivity.
Creating a schedule that allows you to have agency and control over your week allows you to have more fulfillment and can lower your stress when you have ADHD.
Spend a few minutes with Dave as he discusses the basic framework for reworking your weekly schedule as a busy adult with ADHD.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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Many adults with ADHD struggle with perfectionism. And that's the topic of this week's podcast.
How do we thrive as adults with ADHD without letting perfectionism get in our way?
Let's discuss the dilemma of perfectionism and adult ADHD.
Dr. Tara Cousineau is the guest on this episode of Overcoming Distractions and author of the book The Perfectionist’s Dilemma. She is also the author of the “Kindness Cure” and has joined us on the podcast several times.
Trained at Harvard Medical School, she’s a part-time staff psychologist at Harvard University’s Counseling and Mental Health Service.
Dr. Cousineau describes herself as a recovering perfectionist, and because of that, she discusses why she decided to write The Perfectionist’s Dilemma.
Dr. Cousineau gives us a basic definition of what she feels perfectionism is.
Dave and Dr. Cousineau discuss how we can find more balance, peace and joy by tackling perfectionism. And how we can cultivate a better relationship with ourselves.
Dr. Cousineau also discusses the following with Dave.
Where is perfectionism rooted? Is it a fear of judgment, etc…? People pleasing? Are we born as perfectionists, or is this learned behavior? Perfectionism is more than just work. We also see this in social interactions and in other areas of our life. Can perfectionism cause anxiety and stress? Can it even lead to burnout? Dr. Cousineau walks listeners through a beginning strategy to help minimize the challenges of perfectionism.Find out more about the Perfectionist Dilemma including valuable resources here. And don't forget to purchase the book!
https://perfectionistsdilemma.com/
The Peaceful Perfectionist (Substack)
https://taracousphd.substack.com/
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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Happiness is a big topic, right?
But so many of us have to navigate the ups and downs of ADHD. Demanding careers, habits we wish we could adjust, understanding our own ADHD, and, for some, having to go through burnout.
And one thing is clear, there is no template for digging ourselves out of burnout. Everyone's experience with burnout or major stress requires some different strategies.
Our goal? We just want to be happy. And we want fulfillment in our lives so we can thrive as an adult with ADHD.
Today's guest is Cat Duvall.
Cat Duval is the founder of Nine Lives Yoga and Morning Ritual Club, where she’s guided over 25,000 clients across 11 countries. Through her 4 Pillars of Happiness framework—Peace, Purpose, Power, and Play—Cat helps people transform burnout into balanced, joyful living. Her journey with burnout inspired her mission to create accessible, ADHD-friendly routines that prioritize well-being and personal growth.
Cat discusses her four pillars of happiness with Dave. They include.
Peace
Power
Purpose
Play
Cat also gives actionable advice for adults with ADHD who are struggling to navigate the ups and downs of burnout.
Find Cat’s resources here.
https://yes.catduval.co.uk/ to download free Future You meditation
https://www.catduval.co.uk/burnout/ to read action steps to overcome the 12 stages of burnout.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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If you are currently surrounded by Post-Its or sticky notes, you're going to want to hang out through this whole episode because this one is for you.
We are talking about some of the best practices for planning, especially in the workplace and how to select a planner that works with you and for you.
There are many working parts to productivity and one of them is planning.
Some of us are good at planning and then do not execute.
Some of us execute without planning.
If we slow down and plan out several aspects of our career and home life, it's going to make life much easier for us.
And as is common in the ADHD world, what works for you may not work for others. Such as the type of planner you use.
Grace Koelma is the author of the ADHD Focus Friend, the future ADHD digital planner and she is the host of the podcast your ADHD besties.
Grace and Dave start with one of the biggest challenges for adults with ADHD and that is our struggle with planning. That is planning simple tasks or planning more long term projects.
***Other questions that Grace and Dave discuss during the podcast:
Is there some resistance to structure when it comes to effective planners, journals and even task management systems?
Does the interesting thing… take control over the important thing?
Why do we abandon planners and journals? Are we impatient, get frustrated easily? Do many just not work with our brain?
How do we get ourselves to slow down to plan appropriately?
Learn more about Grace's planners, podcast and more at her website. https://futureadhd.com/
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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If you're on a journey and your goal is to thrive as an adult with ADHD, one of the best ways to begin to move things in a positive way is to employ some self-awareness. So today's podcast is about how to ask a series of questions after each work day as you work towards creating fulfilling work days with meaningful productivity.
Dave talks about a few basic questions you can ask yourself every day to understand focus, time and energy, what energizes you what drains you and how you can put a little more thought into how you structure your days with a goal of feeling good as you drive home.
Check out this podcast on adult ADHD, daily self-awareness and making small changes that can equal big results.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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On this episode of Overcoming Distractions, we are talking about burnout and what it can do to our body.
When people are truly burned out, in most cases that causes trauma within the body. And that trauma can come in all types of forms. And when burnout is not addressed, it can take a person years in some cases to recover.
Burnout is also becoming far more complex. For example, not all burnout is rooted in the workplace. You may have caregiving responsibilities which are adding to your chronic stress.
So let's get into what burnout does to you as a human.
The guest on this episode is Clinical Psychologist Dr. Claire Plumbly …author of….THE TRAUMA OF BURNOUT: How to Manage Your Nervous System Before It Manages You.
First, Dr. Plumbly talks with Dave to clarify the differences between stress and burnout. The term burnout seems to be thrown around a little too loosely lately. Burnout is chronic stress unaddressed.
Chronic stress leads to burnout. Dr. Plumbly talks about what chronic stress is doing to our bodies and our nervous system.
Dr. Plumbly also discusses with Dave the various modes of burnout including the red mode and the green mode. Why most of us shut down when we are burned out and how to soothe the nervous system into green mode as she explains.
She also explains the polyvagal theory of the nervous system. Understanding this can help us recover from burnout more effectively.
Learn more about Dr. Clair Plumbly here as well as finding her book: https://www.drclaireplumbly.com/
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Many busy adults with ADHD, and maybe you are one of them, feel like they can't catch their breath, and they go day-to-day and week-to-week trying to get everything done. This is especially common in the workplace but also happens in our personal lives.
There is one foundational strategy that can help busy adults with ADHD lower stress levels and that is hitting the pause button and slowing down, even if it is for a few minutes.
However, many of us either don't do it or don't know how to hit that internal pause button.
When we practice pausing on a regular basis, those of us with adult ADHD can change the game. We can lower our stress; we can make productivity more fulfilling, and make fewer mistakes.
Join Dave as he talks about one of his favorite things to do. Hitting the pause button!
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave’s calendar; https://calendly.com/davidgreenwood1/15min
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