Episodes
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ADHD Coach Katherine Sanders
Feeling stuck? Are you actually waiting for permission to make a change?Youāre not aloneāand this episode is here to shift that.
In this empowering conversation, we explore the transformative power of self-permission and why itās often the missing piece for adults with ADHD.
Learn how to break free from the external validation trap, the importance of autonomy in making meaningful changes, and practical tools you can start using today to reclaim control of your decisions.
If youāve ever felt like youāre waiting for a green light that never comes, this episode offers the mindset shifts and strategies to help you move forward.
Episode Highlights:
- What self-permission means and why itās crucial for ADHD adults
- How external validation traps keep you stuck (and how to break free)
- The surprising link between self-permission and lasting motivation
- Practical tools like āpermission slipsā to help you get started
- Why rest and failure are essential parts of growth
Common Questions:
- What does āself-permissionā really mean?
- How do I stop waiting for external validation?
- How can I give myself permission to rest or fail?
- What practical strategies can I use to build self-permission into my life?
Notable Quotes:
Nobody else is coming to give you permission. That green light? It has to come from you. Self-permission is about autonomy, acceptance, and action.Failure isnāt the opposite of success; itās how we get there.Full transcript available on my website.
Connect with Katherine here:
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Download your free Permission Slips Template: Get it here
- Learn more about my upcoming Permission Ignition Course
- Visit my website for coaching, resources, and more: lightbulbadhd.com
- Follow me on Instagram for tips and updates: @adhd_coach_katherine
Champ, R., Adamou, M., & Tolchard, B. (2022). "Seeking Connection, Autonomy, and Emotional Feedback: A Self-Determination Theory of Self-Regulation in Attention-Deficit Hyperactivity Disorder." Psychological Review, 130. DOI: 10.1037/rev0000398
Dekkers, T. et al. (2016). Risky decision making in Attention-Deficit/Hyperactivity Disorder: A meta-regression analysis; Clin Psychol Rev 2016 Apr:45:1-16. doi: 10.1016/j.cpr.2016.03.001.Epub 2016 Mar 4. DOI: 10.1016/j.cpr.2016.03.001
Knouse L and Mitchell J.T, Incautiously Optimistic:...
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ADHD Coach Katherine Sanders
Welcome to another insightful episode of ADHD Powerful Possibilities! Today, Katherine explores the essential yet often misunderstood realm of executive function profiles. Understanding how your brain manages tasks, impulses, and emotional regulation isn't just about ADHD; it's a key to thriving in all areas of life.
š§” Episode Highlights:
What is an Executive Function Profile? Learn how everyone has a unique profile and why understanding it can help smooth daily life.Beyond ADHD: How executive function impacts everyone, not just those with ADHD, and how to leverage this knowledge for productivity and well-being.Common Challenges: Dive into real-life struggles like time awareness, impulse control, and emotional regulation.Practical Tools: Katherine shares a couple of her favourite tools, including OneSec for impulse control, visual timers, and a downloadable Tracking Sheet to help you assess your profile.Whether you're navigating ADHD or simply want a better handle on life's demands, this episode equips you with tools for clarity, confidence, and control.
š Be sure to leave a review if you found this episode helpful, and don't forget to subscribe for more empowering insights. Stay curious, stay powerful, and take care of yourself!
Connect with Katherine here:
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Facebook
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OneSec App ā Delay access to social media and build better impulse control.Executive Function Tracking Sheet ā Download this to track and understand your executive functions over a week.Function Junction Course ā A streamlined course designed to help you create a custom executive function profile and plan practical strategies.
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Episodes manquant?
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ADHD Coach Katherine Sanders
In this episode of ADHD: Powerful Possibilities, Katherine explores why traditional productivity systems fail for those of us with ADHD.
We explore the struggles many ADHD brains face when trying to follow typical planning methods and shares practical, ADHD-friendly alternatives to make productivity more flexible, sustainable, and enjoyable.
šø If you've ever felt frustrated with traditional advice like "eat the frog," this episode is here to provide you with insights and supportive strategies that actually work.
š§” Key Points Discussed:
Why Traditional Productivity Systems Fall Short for ADHD Brains
Conventional methods, like linear to-do lists or strict time management, are designed with neurotypical executive functions in mind, which can lead to overwhelm for ADHD individuals.The "Eat the Frog" method and systems that rely on consistent emotional regulation often clash with how ADHD brains operate.The Role of Executive Dysfunction in Productivity Struggles
Dr. Barkley's insights: Executive dysfunction is a core challenge for those with ADHD, affecting planning, emotional regulation, task initiation, and follow-through.How rigid systems fail to consider emotional factors that disrupt productivity, such as anxiety, frustration, and boredom.Understanding Dopamine and Motivation
Katherine discusses Dr. Nora Volkow's research on reward deficiency in ADHD, explaining why traditional reward-based planning often fails.Dopamine's role in ADHD brains: why we struggle with future rewards and how this impacts motivation for non-urgent, non-interesting tasks.Then we explore alternative, ADHD-Friendly Productivity Alternatives
Notable Quotes:
"The key to productivity isn't just structureāit's finding the right kind of structure for your brain.""It's not about trying to fit into productivity molds that were never designed for us; it's about tweaking them until they actually feel doable.""Short-term, immediate rewards work best for ADHD, and thereās nothing wrong with making it funāconfetti, points, or cats, whatever gets you moving."If todayās episode resonated with you, please share it with someone who might find it helpful.
š Remember, your experience can help others overcome their own challenges!
š Please donāt forget to leave a reviewāevery bit of support helps us bring you more strategies for an ADHD-friendly life.
Connect with Katherine here:
Website
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Facebook
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Threads
š The CLEAR ADHD Procrastination Cure Ebook ā For more on ADHD-friendly strategies.
š Executive Function Junction Course ā Transform your...
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ADHD Coach Katherine Sanders
Ever wondered if the classic 'amygdala hijack' story really explains your emotional responses? In this groundbreaking episode of ADHD Powerful Possibilities, Katherine dives into the less well-known habenula, offering fresh insights into how we process stress, avoid tasks, and regulate emotions.
Discover why the habenula matters for ADHD, how it impacts dopamine levels and decision-making, and ways to gently reshape your brainās response to stress with practical, actionable tools. If youāre ready to rethink your relationship with your mind, this episode is your invitation to dive deeper.
Episode Highlights:
[00:00] Welcome and Introduction to Rethinking Brain Myths[03:02] Habenulaās Role in Emotional Regulation and Dopamine Production[05:15] Impact of Habenula Sensitivity on ADHD Related Avoidance[10:00] Reframing Techniques & Cognitive Strategies[11:19] Positive Reinforcement for Breaking Negative Cycles[12:58] The Power of Mindfulness & Neuroplasticity in Managing ADHD[13:28] Safe Exposure Techniques for Building Emotional Resilience[15:24] Embracing Self-Compassion and Practical Next StepsCommon Questions Explored:
What role does the habenula play in ADHD, and why is it important?How can we use neuroplasticity to reshape our emotional responses?What are some realistic, ADHD-friendly strategies for managing stress and emotional overload?Key Takeaways:
Learn how a small brain region, the habenula, influences dopamine and task avoidance.Discover how cognitive reframing and positive reinforcement can reduce emotional spirals.Embrace practical mindfulness techniques to calm your mind and enhance focus.Unlock why self-compassion is essential in your ADHD journey.Join Us Next Time as we explore why traditional 'productivity hacks' and advice often fail ADHD brains!
Connect with Katherine here:
Website
Instagram
Tiktok
Facebook
Youtube
LinkedIN
Threads
š The CLEAR ADHD Procrastination Cure Ebook ā For more on ADHD-friendly strategies.
š Executive Function Junction Course ā Transform your approach to creating habits and routines with powerful brain-based methods.
āļø Subscribe to Katherineās ADHD Emails ā Get actionable advice and tools directly to your inbox.
š”
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ADHD Coach Katherine Sanders
š§” In this episode of ADHD Powerful Possibilities, Katherine explores the critical role that executive functions play in the daily lives of those with ADHD. We break down how ADHD affects the brain's circuits, especially in areas like planning, emotional regulation, and time management. Then we discuss practical strategies to scaffold and support these executive functions, making them more manageable for those with ADHD.
š« If you've ever struggled with procrastination, organisation, or emotional overwhelm, this episode offers both insights and actionable tips to help you thrive.
Key Discussion Points:š Executive functions as project managers and air traffic controllers (00:01:12)Katherine explains executive functions in relatable terms, highlighting their role in coordinating the brainās activities.š§Ŗ The science behind executive function challenges (00:03:10)Dr. Russell Barkley's definition of executive functions is discussed, along with ADHD's impact on these brain circuits. Barkley describes them as the "who, what, when, how, and why" circuits of the brain. Reference: Dr. Russell Barkleyās Research.š§ Working memory difficulties (00:05:07)Katherine shares personal insights about how ADHD affects working memory, which can only hold around 7 pieces of information. She discusses why people with ADHD often struggle to manage these limits.š§ The role of the prefrontal cortex in ADHD (00:06:20)ADHD impacts the prefrontal cortex, affecting gray matter volume, which in turn influences planning and emotional regulation.Reference: Castellanos et al. (2002) study on ADHD and gray matter volume. Citation needed: Castellanos, F. X., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with ADHD. JAMA, 288(14), 1740-1748š» Breaking tasks into smaller steps (00:10:29)Practical tip for reducing overwhelm by breaking large tasks into manageable pieces. Katherine recommends using sticky notes to create small, bite-sized steps to overcome emotional overwhelm and procrastination.š Mindfulness and emotional regulation (00:15:10)Katherine discusses the benefits of mindfulness and grounding techniques for emotional regulation, referencing a 2016 meta-analysis by Veehof.Reference: Veehof et al. (2016) meta-analysis on mindfulness and ADHD. Citation needed: Veehof, M. M., et al. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD. š©š½āš¤āšØš¾ Accountability and demand avoidance (00:15:55)Katherine reflects on the challenges of accountability for ADHD individuals and the importance of maintaining autonomy. She emphasizes the need for equal partnerships in accountability systems rather than a top-down structure.
Join the Function Junction Course: If you're ready to take action on your executive functions, check out Katherine's Function Junction course for personalised strategies to support your ADHD brain.š§ https://adhdfunctionjunction.teachery.co/promo-code
āļø Leave a Review: Found this episode helpful? Please leave a review or share it with someone who might benefit from these insights.
Subscribe and Stay Connected:š©š»āš» Donāt forget to subscribe to the ADHD Powerful Possibilities podcast and never miss an episode filled with strategies and insights for...
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ADHD Coach Katherine Sanders
Reclaiming Power in Midlife: Navigating ADHD, Hormones, and New BeginningsWelcome back to a brand-new season of ADHD Powerful Possibilities!
In todayās episode, we're diving into ADHD in midlifeālooking at how hormonal changes, shifting responsibilities, and new beginnings create both challenges and opportunities for our growth.
If youāve found yourself feeling overwhelmed, struggling to stay on top of conversations, or considering an ADHD diagnosis, you are not alone.
This episode explores what it means to reclaim your power in midlife with ADHD, focusing on self-compassion, embracing change, and practical strategies for navigating this time of life.
What You'll Learn in This Episode:
Navigating ADHD in Midlife: Understanding how hormonal changes impact ADHD symptoms, particularly the relationship between estrogen and dopamine. (Timestamp: 10:45)The Importance of Self-Compassion: We can't be consistent like a well-behaved "productive economic unit"ā we have to recognise and respect your natural ebb and flow. (Timestamp: 5:20)Physical Changes and Their Impact on the Brain: How changes in our physical healthālike muscle mass, hormone levels, and cardiovascular healthāaffect our brains as we age. (Timestamp: 12:10)Balancing Family, Career, and Self-Care: Discussing the complexity of midlife responsibilitiesāfrom raising children later in life to caring for aging parentsāand how to carve out time for yourself. (Timestamp: 15:25)Micro-Goals and Celebrations: How setting small, achievable goals and celebrating the wins can help us stay motivated and energized. (Timestamp: 25:15)The Power of Community: Finding your tribe is crucial. Whether itās an online group, a peer support network at work, or friends who just get youāconnection can help bring joy and energy to life with ADHD. (Timestamp: 32:40)Taking the ADHD Growth Archetype Quiz: Want to know more about your unique ADHD strengths? The quiz is a great way to understand your next steps without getting stuck. Take the ADHD Growth Archetype Quiz Here(Timestamp: 38:00)Resources Mentioned:
ADHD Growth Archetype Quiz: Take the quiz now to discover your unique strengths and growth opportunities.Connect with Me Online: Find me on Instagram @adhd_coach_katherine for more insights, encouragement, and updates.Reflection Points:
What small action can you take this week to reclaim some of your power in midlife?How can you reframe a current challenge as an opportunity for growth?Want to Share Your Thoughts?
If todayās episode resonated with you, please leave a review on your favorite podcast platformāit helps others find the show! And donāt forget to share it with a friend who might benefit.
Stay curious, take care of yourselves, and remember: you're more capable, resilient, and creative than you realize.
Connect with Katherine here:
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ADHD Coach Katherine Sanders
Welcome back to ADHD Powerful Possibilities!
I'm your host, Katherine, certified advanced ADHD coach, and in this episode, we dive deep into why getting an ADHD diagnosis is crucial. Whether you're a parent hesitant to label your child or an adult whoās adapted to life without a diagnosis, this episode is for you. We'll explore the benefits of understanding and support that come with a diagnosis, backed by solid research. Tune in to discover how a diagnosis can transform your life or the life of your loved ones.
Key Topics Covered:
Introduction: Why understanding ADHD and getting a diagnosis matters.The Fear of Labels: Addressing common concerns about labeling children and the importance of early diagnosis.Adapted Adults: The personal cost of adapting life around undiagnosed ADHD and the benefits of recognizing it.Breaking the Stigma: How a diagnosis helps in understanding oneself and accessing necessary resources.Family Dynamics: The impact of ADHD on family relationships and the importance of a diagnosis for better communication.Long-Term Benefits: Research-backed benefits of a diagnosis, including improved job performance and mental health.Important Points:
Early Diagnosis in Children: Studies show that early identification and intervention can significantly improve academic performance, enhance social skills, and reduce the risk of anxiety and depression.Adapted Adults: Research indicates that untreated ADHD in adults can lead to chronic stress, burnout, and higher risks of mental health issues.Stigma and Support: A diagnosis isnāt a label; it's a key to understanding and accessing support systems.Family Dynamics: Understanding ADHD can improve relationships and communication within families.Long-Term Benefits: A diagnosis can lead to better job performance, reduced risk of substance abuseIf you found todayās discussion helpful, please share it with someone who might benefit. Remember, understanding yourself is the first step to living your best life. For more insights and support, follow us on social media or visit my website for resources and coaching options.
Connect with Katherine here:
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https://lightbulbadhd.com/
Subcommittee on Attention-Deficit/Hyperactivity Disorder, Steering Committee on Quality Improvement and Management; ADHD: Clinical Practice Guideline for the Diagnosis, Evaluation, and Treatment of Attention-Deficit/Hyperactivity Disorder in Children and Adolescents. Pediatrics November 2011; 128 (5): 1007ā1022. 10.1542/peds.2011-2654
Shaw, M., Hodgkins, P., Caci, H. et al. A systematic review and...
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ADHD Coach Katherine Sanders
In the world's shortest ADHD Podcast episode, I'm sharing the ONE THING that my teen said they wanted people to know about ADHD. It's not what I was expecting.
I mentioned in the 'episode' some evidence of the power of our mind or thoughts on our body - and vice versa. Of course, I'm referring to the studies by Professor Ellen Langer, a leading psychologist at Harvard.
Her famous 'Counter Clockwise' study showed that our physical environment not just affects our thoughts but can change our body. The team at Harvard are also working on the use of mindfulness (not THAT kind of mindfulness) on Multiple Sclerosis, Parkinsons, diabetes and more.
Connect with Katherine here:
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My website - with links to the Launch Coaching & PEERS social skills group.
My Procrastination 101 Guide.
Demers, Marika & Pagnini, Francesco & Phillips, Deborah & Chang, Brianna & Winstein, Carolee & Langer, Ellen. (2021). Beta-Testing of an Online Mindfulness Program Designed for Stroke Survivors and Their Caregivers During a Pandemic. Archives of Physical Medicine and Rehabilitation. 102. e37. 10.1016/j.apmr.2021.07.569.
Park, Chanmo & Pagnini, Francesco & Langer, Ellen. (2020). Glucose metabolism responds to perceived sugar intake more than actual sugar intake. Scientific reports. 10. 15633. 10.1038/s41598-020-72501-w.
Pagnini, Francesco & Bosma, Colin & Phillips, Deborah & Langer, Ellen. (2014). Symptom changes in multiple sclerosis following psychological interventions: A systematic review. BMC neurology. 14. 222. 10.1186/s12883-014-0222-z.
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ADHD Coach Katherine Sanders
Today's episode is different: what happens when our energy runs out?
I wanted to share with you the how I responded to a day of zero energy and why I think it's important for ADHD Coaches - and coaches in general - to show up as real humans who have days where our personal growth shows up as love, compassion and permission instead of shiny routines, perky planners and catchy phrases in pep talks. (My clients will confirm I never use any of those...)
There are a few research studies that are relevant, showing that ADHD adults are more likely to report fatigue and experience low energy but the questions for today are simple:
What do I NEED? How can I meet that need? What people, resources, skills are available to me?How can I show myself compassion and adaptability?I hope you enjoy this different episode - I know I liked sharing something personal and more coach-like with you.
Remember to let me know if you have questions - I'll be making a series of 5-10 minute episodes soon to answer them. The website form has had a makeover so head to the podcast page and send them through there.
Connect with Katherine here:
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Podcast Question form: https://lightbulbadhd.com/podcast/
Takanobu Yamamoto, The relationship between central fatigue and Attention Deficit/Hyperactivity Disorder of the inattentive type, Neurochemical Research, 10.1007/s11064-022-03693-y, 47, 9, (2890-2898), (2022).
Martin Oscarsson, Martina Nelson, Alexander Rozental, Ylva Ginsberg, Per Carlbring, Fredrik Jƶnsson, Stress and work-related mental illness among working adults with ADHD: a qualitative study, BMC Psychiatry, 10.1186/s12888-022-04409-w, 22, 1, (2022).
Nufar Grinblat, Sara Rosenblum, Work participation, sensory processing and sleep quality in adults with attention-deficit hyperactive disorder, Work, 10.3233/WOR-211129, 73, 4, (1235-1244), (2022).
Bert Lenaert, Rebecca Jansen, Caroline M. van Heugten, You make me tired: An experimental test of the role of interpersonal operant conditioning in fatigue, Behaviour Research and Therapy, 10.1016/j.brat.2018.01.006, 103, (12-17), (2018).
Wajszilber D, Santiseban JA, Gruber R. Sleep disorders in patients with ADHD: impact and management challenges. Nat Sci Sleep. 2018 Dec 14;10:453-480. doi: 10.2147/NSS.S163074. PMID: 30588139; PMCID: PMC6299464.
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ADHD Coach Katherine Sanders
Wondering why the classic 'business advice' you've been following just turns your brain off? Let's go into the unique challenges and opportunities that ADHD entrepreneurs face.
You'll learn the surprising priorities that can transform procrastination and overwhelm into productivity and success, all through the lens of the ADHD Rising program. Whether you're newly diagnosed or a seasoned entrepreneur, this episode offers valuable insights to help you thrive.
Key Takeaways:
Katherineās Journey: Learn about Katherine's diverse career path and how her ADHD and autism diagnosis in her early forties transformed her approach to business.Common Challenges: Understand the typical struggles ADHD entrepreneurs face, such as procrastination, overwhelm, and lack of routine.Real-Life Success Stories: Hear inspiring stories of clients like 'Monica' and 'Phoebe', who transformed their businesses by understanding and leveraging their ADHD.ADHD Rising Framework: Explore the three-part frameworkāFoundations, Stretch and Grow, and Flourishāthat Katherine uses to help entrepreneurs succeed.Practical Tips: Gain actionable advice on developing personalized strategies, creating achievable goals, and incorporating fun and creativity into your routine.Building a Supportive Environment: Discover the importance of community, coaching, and surrounding yourself with supportive people.Quotes:
"Understanding your unique ADHD profile is crucial for building a business that truly works for you.""With the right strategies and support, you can turn your ADHD challenges into strengths and thrive as an entrepreneur."Resources Mentioned:
ADHD Rising Program: https://lightbulbadhd.com/group-coachingKatherine's Website: https://lightbulbadhd.comBook a Call with Katherine: Book HereAction Steps:
Identify Your Priorities: Reflect on the priorities that resonate with your unique ADHD profile.Join the Community: Consider joining a supportive community of ADHD entrepreneurs.Schedule a Call: Book a call with Katherine to discuss how the ADHD Rising program can help you.
Connect with Katherine: @adhd_coach_katherine on Instagram, Facebook & TiktokSubscribe: Donāt miss out on future episodesāsubscribe to the podcast!Leave a Review: If you enjoyed this episode, please leave a review and share it with others.Join the Conversation: Share your thoughts and experiences in the comments or on social media using the hashtag #ADHDRisingrnRQbS0lDIH8nHw2pEvl
Connect with Katherine here:
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Facebook
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ADHD Coach Katherine Sanders
Hello and welcome back to another episode where we share how to make your life with ADHD as fulfilling and joy-filled as possible.
We've explored how using executive functions, integrating self-compassion, and leveraging strengths-based approaches can create powerful tools for managing ADHD.
Today, we're uncovering how celebrating our successes, engaging in force-free productivity, and using the transformative power of positive self-talk can transform our productivity and overall mood.
You'll earn how these strategies can dramatically affect your well-being and effectiveness, and discover actionable tips to cultivate a more fulfilling and effective work life.
Tune in to discover how celebrating small wins, aligning work with your strengths, and practicing positive self-talk can create a sustainable, joyful, and productive life
Don't forget to sign up for my seminar on Monday 3rd June 2024 (live) at the link below.
Connect with Katherine here:
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Register for 'Overwhelmed to Overflowing: how to confidently navigate your ADHD Challenges to become your own best boss' here.
Bolier, L., Haverman, M., Westerhof, G.J. et al. Positive psychology interventions: a meta-analysis of randomized controlled studies. BMC Public Health 13, 119 (2013). https://doi.org/10.1186/1471-2458-13-119
Lambez B, Harwood-Gross A, Golumbic EZ, Rassovsky Y. Non-pharmacological interventions for cognitive difficulties in ADHD: A systematic review and meta-analysis. J Psychiatr Res. 2020 Jan;120:40-55. doi: 10.1016/j.jpsychires.2019.10.007. Epub 2019 Oct 12. PMID: 31629998.
Poissant H, Mendrek A, Talbot N, Khoury B, Nolan J. Behavioral and Cognitive Impacts of Mindfulness-Based Interventions on Adults with Attention-Deficit Hyperactivity Disorder: A Systematic Review. Behav Neurol. 2019 Apr 4;2019:5682050. doi: 10.1155/2019/5682050. PMID: 31093302; PMCID: PMC6476147.
Chan ESM, Gaye F, Cole AM, Singh LJ, Kofler MJ. Central executive training for ADHD: Impact on organizational skills at home and school. A randomized controlled trial. Neuropsychology. 2023 Nov;37(8):859-871. doi: 10.1037/neu0000918. Epub 2023 Jul 13. PMID: 37439737; PMCID: PMC10615842.
Greven CU, Buitelaar JK, Salum GA. From positive psychology to psychopathology: the continuum of attention-deficit hyperactivity disorder. J Child Psychol Psychiatry. 2018 Mar;59(3):203-212. doi: 10.1111/jcpp.12786. Epub 2017 Jul 21. PMID: 28731214.
Dupuis A, Mudiyanselage P, Burton CL, Arnold PD, Crosbie J, Schachar RJ. Hyperfocus or flow? Attentional strengths in autism spectrum disorder. Front Psychiatry. 2022 Sep 16;13:886692. doi: 10.3389/fpsyt.2022.886692. PMID: 36276327; PMCID: PMC9579965.
Cremone A, Lugo-Candelas CI, Harvey EA, McDermott JM, Spencer RMC. Positive emotional attention bias in young children with...
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ADHD Coach Katherine Sanders
Join me to learn about focus, flow and how your brain function affects both as well as some unusual practical tips to enhance your workflow.
This week we're looking at:
1. Understanding Brain Structures
2. What is Focus anyway?
3. Recognizing and Increasing Flow States
and strategies that you can use to improve your focus and experience flow.
Understanding Brain Structures and Their Roles:
Prefrontal Cortex (PFC): Executive functions and focus.
Basal Ganglia: Motivation and task engagement.
Habenula: Stress responses and motivation.
Anterior Cingulate Cortex (ACC): Attention processing.
Default Mode Network (DMN): Daydreaming and focus.
Task Initiation Challenges
Why it's Hard: Executive function impairments, dopamine dysregulation, anxiety, and perfectionism
Flow States:
What is Flow: Deep engagement and enjoyment in tasks.
Difference from Focus: Effortless vs. deliberate concentration.
Recognising Flow: Intense concentration, time distortion, intrinsic motivation.
Increasing Flow: Clear goals, immediate feedback, balancing challenge and skill.
Connect with Katherine:
Instagram: @adhd_coach_katherine
Tiktok: @adhd_coach_katherine
Online: https://lightbulbadhd.com
Let me know which one of these ideas you're going to try this week and share your experiences. Don't forget to register for the seminar before 3rd June 2024.
Next week: Celebrating achievements and engaging in force-free productivity. Donāt miss it!
This format provides a quick overview for those in a hurry and detailed information for those wanting to dive deeper, catering to a broad audience while enhancing SEO.
Connect with Katherine here:
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Overwhelmed to Overflowing: how to navigate your ADHD Challenges and become your own best boss: https://lightbulbadhd.com/seminar-overflowing
Focus Music:
https://www.focusatwill.com/
https://brain.fm/
Arnold, L. E., Hodgkins, P., Kahle, J., Madhoo, M., & Kewley, G. (2020). Long-term outcomes of ADHD: Academic achievement and performance. _Journal of Attention Disorders, 24_(1), 73-85. (https://doi.org/10.1177/1087054714566076)
Barkley, R. A. (1997). Behavioral inhibition, sustained attention, and executive functions: Constructing a unifying theory of ADHD. _Psychological Bulletin, 121_(1), 65-94. (https://doi.org/10.1037/0033-2909.121.1.65)
Castellanos, F. X., & Proal,...
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ADHD Coach Katherine Sanders
Welcome back to the ADHD Powerful Possibilities podcast! In this episode, we use the 3 legged stool to show how executive functions, personal strengths, and self-compassion create a robust foundation for managing ADHD. Join me as we explore practical strategies to harness these elements for both personal and professional success.
What Youāll Learn:The role of executive functions in daily life and common challenges faced by those with ADHD.How to identify and leverage your personal strengths to complement executive function struggles.The importance of self-compassion in managing ADHD and how it aids in emotional regulation and resilience.Strategies for integrating routines with meaning and external structure to enhance productivity.Connect with Katherine here:
Website
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Facebook
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LinkedIN
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Live Seminar Sign-Up:Register for 'Overwhelmed to Overflowing: how to navigate ADHD challenges and become your own Best Boss' - Get your invitation here
Brilliant Brains - Executive Function: waitlist (June 2024)
You can register here for more information - Waitlist page
Resources1. Executive FunctionsBooks:
"Smart but Scattered" by Peg Dawson and Richard Guare: A practical guide to help children and adults with ADHD improve executive function skills."The Executive Functioning Workbook for Teens" by Sharon A. Hansen: Offers activities and strategies for teens to build their executive functioning skills.
2. Leveraging Personal StrengthsOnline Assessments:
VIA Character Strengths Survey: A free online assessment to identify your top character strengths. Link
3. Self-CompassionBooks:
"Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff: Explores the concept of self-compassion and provides practical exercises."The Mindful Path to Self-Compassion" by Christopher Germer: Combines mindfulness and self-compassion practices to enhance emotional well-being.Online Tools:
Mindful Self-Compassion (MSC): A structured program that combines mindfulness and self-compassion. LinkSelf-Compassion Exercises: Free exercises and guided meditations from Dr. Kristin Neff. Link
4. ADHD... -
ADHD Coach Katherine Sanders
In this episode, Katherine, your ADHD coach, dives deep into the personal nuances of ADHD, discussing its complexity and the importance of understanding your own unique ADHD profile.
Key Points Discussed:
Understanding ADHD: A breakdown of ADHD's neurological underpinnings and how they affect behaviors and cognitive functions.The Misconceptions: Addressing the common misunderstandings about ADHD, such as the notion of a 'deficit' of attention and what hyperactivity might look like across different ages and activities.Personal ADHD Profile: The importance of recognizing your individual ADHD characteristics and how this self-awareness can improve your management strategies.Executive Functions and ADHD: How ADHD impacts executive functions like planning, organization, and emotional regulation, and why understanding this can change how you manage daily tasks and long-term goals.Episode Highlights:
Personal Stories: Katherine shares insights from her experiences and observations, emphasizing the varied manifestations of ADHD.Scientific Insights: Discussion on brain structure differences in people with ADHD, focusing on dopamine levels and brain connectivity.Tools and Resources Mentioned:
Self-Assessment Techniques: Suggestions for beginning to map your own ADHD traits, including journaling and using apps for behavioral tracking.Community Insights: Encouragement to engage with othersā experiences, fostering a deeper understanding of ADHD's diversity.Call to Action:
Self-Observation Invitation: Katherine encourages listeners to use this week for self-observation. Notice how ADHD manifests in your daily life and consider how your unique traits affect your productivity and emotions.Connect with Katherine: Reach out via direct message on social media or leave a review on the podcast platform if you find this episode valuable.Next Episode Tease:
Stay tuned for the next episode, where Katherine will explore how to manage and optimize executive functions, essential for anyone looking to harness their ADHD in the workplace, whether you're a solo entrepreneur or managing a team.Thank you for joining us in this enlightening journey into understanding ADHD and its impact on personal and professional life. We hope you find this episode not only informative but also empowering.
Connect with Katherine here:
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Links to Tools and Further Reading:
Link to ADHD Presentation Tool
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ADHD Coach Katherine Sanders
Welcome to this weekās episode of ADHD Powerful Possibilities, hosted by ADHD Coach Katherine. Today, we explore resilience, breaking down misconceptions and exploring how those with ADHD can harness their unique strengths to build true resilience.
In This Episode:
Understanding Resilience: What does resilience really mean for those with ADHD? clue: Itās not about ignoring your emotions or pushing through no matter what; itās about adaptability and flexibility in the face of challenges.The Misconceptions of Resilience: Why has resilience gained a negative reputation and how these perceptions can be harmful, especially when they ignore systemic issues and individual mental health needs.Strategies for Building Resilience:SODAS Method: Situation, Options, Disadvantages, Advantages, Solution. A structured approach to problem-solving that can help when you're feeling overwhelmed.STOP Method: Stop, Take a breath, Observe, Proceed. A simple technique to manage emotional dysregulation and ensure thoughtful responses to stress.Mindfulness and Neuroplasticity: How practices like mindfulness can alter brain function, supported by insights from neuroscience, to enhance resilience in the ADHD brain.Key Quotes from the Episode:
"Instead of thinking about resilience as never feeling down, ignoring our emotions, pushing on no matter what's happening around usāthat isn't resilience.""Resilience is actually more about adaptability. Becoming flexible and changing with the circumstances and requirements that we find ourselves facing."Listener Interaction:
Question of the Week: How do you define resilience? Has your perception changed after listening to todayās episode?Call to Action: Share your thoughts on resilience and any strategies youāve found effective. Connect with me on @adhd_coach_katherineUpcoming Events:
Webinar: Join Coach Katherine next month - more details coming soon.Thank you for tuning in!
BIG NEWS - If you enjoy these episodes I would LOVE your vote at this year's Neurodiversity Awards - I'm in the Entrepreneurs category!
https://www.nationaldiversityawards.co.uk/awards-2024/nominations/katherine-sanders-lighbulb-adhd/
If you enjoyed this episode, please consider subscribing and leaving us a review on your favourite Platform.
Your feedback helps us grow and continue providing great content. Tune in next week for more insightful discussions!
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Dr Neff -
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ADHD Coach Katherine Sanders
Does building habits as someone with ADHD feel like you're herding cats?
Join ADHD coach Katherine as she explores a playful, perfectly possible approach to "firing up" productive habits, inspired by the celebrated potter Josiah Wedgwood.
You'll discover:
Why habit formation is uniquely challenging for ADHD brainsThe power of celebrating small wins and allowing flexibilityUsing tools like AI assistants to design routines tailored for your neurodivergenceReconnecting to your deeper "why" when motivation wanesKatherine shares practical tips like starting tiny, using external cues, and finding meaningful rewards. Her key message?
Embrace the journey - even Wedgwood's iconic glazes involved many "failed" experiments.
Listen for an energising new perspective on habits and ways to make them stick while honouring your ADHD brain!
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Blog post: ADHD & Time 'Agnosia' (blindness): https://lightbulbadhd.com/blog/adhd-time-discounting-blindness
Podcast episode on time: https://pod.fo/e/20b52a
Learn more about Josiah Wedgwood and his experiments: https://collections.vam.ac.uk/item/O1715422/trial-tray/
My favourite AI tools to play with: this Canva link opens a PDF which you can save and download.
Barkley, R. A. (1997). Behavioral inhibition, sustained attention, and executive functions: Constructing a unifying theory of ADHD. Psychological Bulletin, 121(1), 65ā94. LinkLangberg, J. M., & Becker, S. P. (2012). Does long-term medication use improve the academic outcomes of youth with attention-deficit/hyperactivity disorder? Clinical Child and Family Psychology Review, 15(3), 215ā233. LinkSolanto, M. V. (2018). Cognitive-behavioral therapy for adult ADHD: Targeting executive dysfunction. The Psychiatric Clinics of North America, 41(2), 255ā267. LinkToplak, M. E., Connors, L., Shuster, J., Knezevic, B., & Parks, S. (2008). Review of cognitive, cognitive-behavioral, and neural-based interventions for attention-deficit/hyperactivity disorder (ADHD). Clinical Psychology Review, 28(5), 801ā823. -
ADHD Coach Katherine Sanders
In this inspiring episode of "ADHD: Powerful Possibilities," your host Katherine explores the positive aspects of ADHD, especially in the context of entrepreneurship.
From the scenic backdrop of spring in Edinburgh, Katherine explores how understanding and leveraging character strengths can significantly enhance personal and professional life for individuals with ADHD.
This episode challenges the negative stereotypes often associated with ADHD and provides listeners with actionable tools and resources to help them identify and harness their unique strengths.
Listen in for a deep dive into how these strengths can lead to exceptional entrepreneurial success and a sustainable fulfilling life, whatever the challenges ADHD might pose.
š”Get on the waitlist for my book 'ADHD Entrepreneur's Procrastination Pivot' with an exclusive discount for waitlist only. Just Click Here ā°
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VIA Character Strengths Assessment (free):
Gallup Strengths (paid)
Signup for the Possibilities Post here.
You can try out Notion for free here (affiliate link).
White, H.A., & Shah, P. (2011). Creative style and achievement in adults with attention-deficit/hyperactivity disorder. Personality and Individual Differences, 50(5), 673-677. DOI: 10.1016/j.paid.2010.12.015
Barkley, R.A. (2014). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment (4th ed.). Guilford Press
Seligman, M.E.P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5-14.
Davidson, D.J., & Kemp, A.I. (2012). The role of hyperfocus in entrepreneurial success: An ADHD phenomenon? Frontiers in Entrepreneurial Research.
Williams, J., & Kumar, A. (2023). Mediating role of self-concept on character strengths and well-being among adolescents with specific learning disorder in India. Research in Developmental Disabilities, 132, 104372. https://doi.org/10.1016/j.ridd.2022.104372
Taylor, E. C., Livingston, L. A., Clutterbuck, R. A., Callan, M. J., & Shah, P. (2023). Psychological strengths and well-being: Strengths use predicts quality of life, well-being and mental health in autism. Autism. DOI: 10.1177/13623613221146440
Nocon, A. S., Roestorf, A., & MenƩndez, L. M. G. (2022). Positive psychology in neurodiversity: An investigation of character strengths in autistic adults in the United...
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ADHD Coach Katherine Sanders
ADHD and Procrastination - three kinds of procrastination, three causes and more than three ways for you to get long-term strategies in place.
Warning: This podcast contains ADVANCED strategies for ADHD procrastination - but you'll love them when you understand how they get to the roots of your stickiness for good.
In this episode of "ADHD Powerful Possibilities," Katherine, your friendly ADHD coach, explores the nuanced relationship between ADHD and procrastination, especially within the context of entrepreneurship. Understanding Procrastination - is it about laziness?
The ADHD Brain and Procrastination: Dive into how the ADHD brain's wiring and executive function challenges intensify procrastination. Learn about impulsivity, the need for immediate rewards, and the difficulty in perceiving tasks as interesting unless they align with personal interests.
Three types of Procrastination and three reasons ADHD can make them feel even worse?
Strategies to Overcome Procrastination: From enhancing self-efficacy and task value to managing impulsivity, discover a variety of strategies tailored for the ADHD entrepreneur.
Learn about micro-tasking, engagement shifting and a sneaky mention of my new book on Procrastination.
Next episode:we discuss why focusing on strengths rather than deficits can significantly improve daily life and self-perception for those with ADHD.
Connect with me on Instagram or by email for further discussions, insights, and personal stories related to ADHD and entrepreneurship.
Remember, everything is possible. Stay tuned for more powerful possibilities with Katherine, your ADHD coach.
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Previous episode on Procrastination: https://pod.fo/e/20d8ca
Hear about my new Procrastination Book soon: Click Here.
Dopamine & Motivation in ADHD:Volkow, N. D., Wang, G.-J., Newcorn, J. H., Telang, F., Solanto, M. V., Fowler, J. S. & Swanson, J. M. (2007). Depressed dopamine activity in caudate and preliminary evidence of limbic involvement in adults with attention-deficit/hyperactivity disorder. Archives of General Psychiatry, 64(8), 932-940.Prefrontal Cortex & ADHD:Arnsten, A. F. T. (2009). Toward a new understanding of attention-deficit hyperactivity disorder pathophysiology: an important role for prefrontal cortex dysfunction. CNS Drugs, 23(Suppl 1), 33-41.Segment 2: Emotional Drivers of Procrastination
Emotional Dysregulation & Procrastination:Barkley, R. A. (2015). Emotional dysregulation is a core component of ADHD. In Handbook... -
ADHD Coach Katherine Sanders Katherine Sanders, AACG
In this special episode ADHD Coach Katherine invites Dr. Kathleen Nadeau, a luminary in the field of ADHD for adults, to share her experience & insights into the unique challenges and bright prospects for adults over 45 living with ADHD.
From the necessity of diagnosis at ANY AGE, we cover the crucial role of community, gender dynamics in ADHD, and the value of acceptance and support.
Featuring practical advice as well as wonderful stories, this episode shows that age is not a barrier to the boundless possibilities of life with ADHD.
Join me for a real treat, hearing Dr. Nadeau's unparalleled expertise in the world of ADHD over 50 and for women.
Dr Nadea's APSARD petition is shared below -
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APSARD petition -
https://www.change.org/p/improve-gender-equity-in-the-diagnosis-of-adult-adhd-petition-to-apsard?original_footer_petition_id=37693378&algorithm=promoted&source_location=petition_footer&grid_position=18&pt=AVBldGl0aW9uAKWQQgIAAAAAZfdRdOuA5Fg4ZjNjNjgyNQ%3D%3D
Dr Nadeauās centre -
https://thechesapeakecenter.com/
Still Distracted After All these years (UK amazon link) -
https://amzn.to/4agAVZv
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ADHD Coach Katherine Sanders ADHD Coach Katherine Sanders (AACG)
Welcome back to "Powerful Possibilities: ADHD Through Every Stage," with your host and friend, Coach Katherine. This week, we're wrapping up our enlightening series on the journey of women with ADHD - from childhood through to the transformative stages of perimenopause and menopause.
In this episode, we dive deep into the challenges and strategies for navigating ADHD during these significant life changes. Join us as we discuss the latest research on hormonal shifts, explore non-medication management strategies, and share personal insights into making this journey one of empowerment and growth.
What You'll Learn:
The direct link between estrogen, dopamine, and ADHD symptoms.Insights into hormone replacement therapy (HRT) and its complexities.Practical strategies beyond medication to manage perimenopause and menopause symptoms with ADHD.The importance of diet, exercise, sleep, and mindfulness in navigating these changes.The role of therapy and coaching in supporting women through this transition.If you're navigating the complex waters of ADHD and menopause, know that you're not alone. Join the conversation by sharing your experiences and strategies in the comments or on our social media pages. Don't forget to subscribe for more insights and support on your ADHD journey.
For more resources and to connect with Coach Katherine, visit https://lightbulbadhd.com
Next Week: We're shifting gears to explore ADHD's impact on executive functions in both personal and professional settings. Stay tuned for practical advice and expert insights to manage day-to-day life with ADHD.
Thank you for tuning in to "Powerful Possibilities." Remember, with the right guidance, the possibilities truly are powerful and endless. Until next time, take care and embrace your journey with kindness and courage.
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Resources Mentioned:
Dr Kathleen Nadeau: Still Distracted After all These Years https://amzn.eu/d/6KBTAr6
ADHD and Menopause: surviving the hormonal apocalypse - Previous Episode
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