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If youâve ever snapped at something harmless, gotten lost in a scroll spiral, or felt way too much over a tiny text, this episode is for you.
Weâre diving into emotional regulationâwhat it is, why itâs so hard for ADHD brains, and how to actually get better at it.
In this episode, youâll learn:
Whatâs happening in your brain during an emotional meltdownThe SURF Method: a simple, four-step tool to help you ride the wave instead of getting pulled underWhy regulating emotions is the key to changing your behaviorYou donât need to feel good all the timeâyou just need to know how to feel. Practice is the path. Letâs get into it.
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Cozy Earth
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Feeling "off" and need a reset? This short episode is here for you.
In just 10 minutes, Iâll guide you through a simple emotional regulation practice to help you pause, reconnect with your body, and calm your nervous system.
Whether you're overwhelmed, stuck in a scroll spiral, or just need a moment of groundingâthis is your space to breathe and feel.
Come as you are. No perfection required. Just press play.
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Fehlende Folgen?
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Ever feel like your brain is a messy closet with the light off? In this episode, we flip the switch.
I break down the simple but powerful practice of thought downloadsâwhat they are (and arenât), why theyâre crucial for ADHD minds, and how they help you build self-awareness, emotional regulation, and clarity. This isnât journaling. Itâs not a productivity hack. Itâs mindfulness for your messy, magical brain.
Youâll learn:
Why âthinking about your thinkingâ is hard with ADHD (and what to do about it)The difference between a brain dump and a thought downloadHow to start a thought download (even when you âdonât know what to writeâ)Prompts to get you unstuck and curiousThe surprising way this 5-minute practice can change everythingGrab a pen. Itâs time to meet your mind.
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Buckle up, because this episode is a fast-paced, wide-ranging Q&A where I answer as many of your ADHD questions as I possibly can! These questions were submitted on Instagram, and I had the best time flying through them and sharing real, practical insights from my ADHD brain to yours.
We cover everything from medication, motivation, and prioritization to emotional regulation, rejection, brain dumps, and massage-induced thought spirals (yep, really). If youâve ever felt stuck, scattered, or simply curious about how other ADHD adults navigate lifeâthis oneâs for you.
Itâs a fun, casual, info-packed episode that touches on so many of the topics we all wrestle withâdonât miss it.
Some of the questions I answer:
Tips for eating more during the day instead of binging at nightHow to âtrickâ your brain into being more drivenHow to gently educate your loved ones about ADHDHow to prioritize when you have a million ideasAnd lots moreâŠThis is a great episode to play while cleaning, driving, or walkingâcasual, quick, and totally relatable.
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Cozy Earth
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Ever sat on the couch knowing you âshouldâ do something⊠but just couldnât? Welcome to the ADHD task initiation struggle. Itâs realâand no, itâs not laziness.
In this episode, we dive into:
What task initiation actually is (hint: itâs an executive function)Why starting can feel impossible for ADHDers + AutisticsThe brain science behind motivation, dopamine, and urgencyEmotional blocks like fear, shame, and perfectionismSimple, ADHD-friendly tips to finally get moving (without needing willpower!)From micro-steps to dopamine rewards, weâre breaking it all down so you can stop spiraling and start⊠well, starting.
This Episode's Resources: The Ultimate Guide to ADHD and Task Initiation
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Struggling to get organized? Youâre not broken â youâre just an ADHDer with a real, overwhelmed brain.
In this episode, weâre ditching the shame spiral and unpacking why staying organized is so hard for ADHDers⊠and what actually helps. Spoiler alert: Itâs NOT more bins.
If your home feels like a disaster zone, this oneâs for you. Weâll talk about:
Why executive dysfunctionânot lazinessâis the real culpritHow emotional regulation (not time management) is the secret key to organizingThe connection between trauma and clutterWhat Marie Kondo got right⊠and what she totally missedThe ADHD-friendly 3-pile system that actually worksHow to help your kids without losing your mindWhy decision fatigue is derailing your declutteringAnd how to redefine âorganized enoughâ for your actual lifeThis episode is packed with practical strategies, permission slips, and empowering reminders that your messy house is not a moral failing.
Listen now, take what resonates, and leave the guilt behind.
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Cozy Earth
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Feeling like you're stuck in survival mode? Canât keep up with the laundry, your inbox, or... your life? Youâre not aloneâand youâre not broken. This episode is the loving wake-up call (and gentle nudge) you didnât know you needed.
Weâre breaking down what it really means to be low-, mid-, and high-functioning with ADHDâand why wherever you are on that scale is totally OK. This is your roadmap to rise, slowly but surely.
âš What we cover:
Low vs. mid vs. high-functioning ADHDWhy meds matter (but arenât magic)The basics: water, sleep, movement, hygieneExercise = brain boost (science says so!)Journaling to calm the chaos đ§ Emotional regulation = your secret weaponFinding your people and setting real limitsDitching people-pleasing and life-designing insteadResting on purpose (not just numbing)Healing ADHD is a slow, messy, totally possible journey. Just move the needle a little this week.
Research on Exercise
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In this episode of the I Have ADHD podcast, I had the absolute pleasure of sitting down with Dr. Ari Tuckman to talk about one of the most layered and misunderstood topics in the ADHD world: productivityâand how it's tangled up in our relationships, our childhoods, and the expectations we carry from society.
We dove deep into how our early experiences shape the way we function (or struggle to function) as adults with ADHD. So many of us grew up feeling like we were âtoo muchâ or ânot enough,â and those messages often turn into people-pleasing patterns and unrealistic productivity standards that are so hard to shake.
Ari and I explored what it really means to be productiveânot based on hustle culture or external pressureâbut in a way that feels aligned with our personal values, goals, and life circumstances. We also talked about how this plays out in relationships, and how important it is to communicate openly with our partners about whatâs going on beneath the surface.
We touched on the emotional labor of living with ADHD, the frustration of not meeting expectations (especially our own), and the real need for self-compassion as we navigate personal growth. Because hereâs the truth: being in relationship with yourselfâand with othersârequires space for change, grace for the messiness, and a deep understanding that weâre always evolving.
This episode is for anyone whoâs ever felt like theyâre not measuring up, whoâs navigating the push-pull of productivity and self-worth, or whoâs simply trying to do the best they can with the brain they have. I hope it helps you feel seen, understood, and a little less alone in the process.
Ari's website
Buy Ari's book here
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If youâve ever felt like your struggles with ADHD make you "less than"âthis oneâs a must-listen.
Weâre diving deep into Shame Resilience Theory (thanks, BrenĂ© Brown!) and unpacking why ADHDers are especially vulnerable to toxic shame. Spoiler: Itâs NOT because youâre lazy or broken (even if youâve been made to feel that way).
âš Weâre covering:
Why shame thrives in secrecyâand how to stop feeding it.The real reason ADHD tasks feel SO loaded with guilt and moral judgment.How shame travels in families (đ hi, generational shame).The antidotes: empathy, self-compassion, and speaking your shame OUT LOUD.Weâre done letting shame run the show. Join me and learn how to break the cycle and build real shame resilience đ„. Hit play nowâyou do not want to miss this one!
Find Needle for Finding your ADHD Meds!
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Today we're talking emotional flexibility, why black-and-white thinking is holding you back, and how one tiny phrase (borrowed from parenting wisdom!) can radically change how you relate to yourself and others: âTwo things can be true.â
Youâll also get:
A cheat-code app for building emotional intelligence (perfect for ADHD brains)My spicy take on that viral New York Times ADHD article A heartfelt message for anyone struggling with a late diagnosis And yes⊠the spicy podcast review that called me racist and sexist against white menItâs messy, itâs honest, itâs full of laughs and truth bombs. Basically, itâs classic ADHD.
Hit play nowâbecause this episode might just change how you see yourself (and the world)
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Rejection hurtsâespecially when you have ADHD. For years, the term Rejection Sensitive Dysphoria (RSD) has helped many of us put language to that experience. But in this episode, I explain why Iâm no longer using that termâand what Iâm saying instead.
Weâll cover:
What rejection sensitivity actually isWhy it makes total sense (and it's not a disorder)Whatâs problematic about the term RSD...in my opinionWhat the research really says about rejection and ADHDHow trauma, therapy, coaching, and yesâmedicationâcan all helpThis episode is validating, spicy, and rooted in both lived experience and science. Letâs talk about rejection sensitivity in a way that empowers us to heal.
Resources Mentioned:
Journal of Pediatric Psychology study on ADHD and peer rejectionDr. Dodsonâs updated Additude article on RSDWatch this episode on YouTube
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Cozy Earth
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In this episode of the I Have ADHD podcast, I have the absolute pleasure of sitting down with autism expert and clinician Dr. Robert Naseef to explore the deeply personal and complex relationship between autism and ADHD. Together, we reflect on the key differences between these two neurodivergent identities while celebrating the importance of self-acceptance and understanding.
We also touch on AuDHD, the experience of having both ADHD and autismâa dual diagnosis that is more common than many people realize. We explore what it looks like in real life, how it can be misunderstood, and why recognition of this intersection is so important.
Dr. Naseef shares his powerful journey as a father of a child with autism, and we talk about what it really means to support parents who are walking a similar path.
Our conversation touches on the primary traits of autism, the unique social experiences of autistic adults, and why embracing neurodiversity is so essential.
This episode is heartfelt, hopeful, and full of validation. Whether you're parenting a neurodivergent child or navigating your own neurodivergence, I hope you walk away feeling more connected, more informed, and more empowered.
My non-speaking autistic son and "Rainman"
Tariq Naseef
A Humanistic Perspective on Autism
Don't Mourn for Us
Uniquely Human Podcast
We are All On the Same Side
If My Son Could Speak
Don't Divide the Autism Spectrum
Real Boys Cry
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Cozy Earth
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Think you know ADHD? Think again.
In this solo episode, Iâm breaking down 10 surprising truths about ADHD that most people (even professionals!) get wrong. From misunderstood symptoms to powerful treatment outcomes, weâre going deepâbut keeping it real, relatable, and research-backed.
Youâll learn:
Why ADHD is one of the most treatable mental health conditionsThe truth about calling ADHD a âsuperpowerâHow support systems make all the differenceWhat messed-up sleep has to do with your symptoms Why rejection hits SO hard (and what to do about it)Why âjust get organizedâ is the worst advice everAnd yes, the A-list celebrities who have ADHD tooWhether youâre diagnosed, self-diagnosed, or ADHD-curious, this episode is packed with the insight, validation, and clarity youâve been craving.
Want help with your ADHD? Join FOCUSED!
Have questions for Kristen? Call 1.833.281.2343
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Cozy Earth
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Making and keeping friends as an adult with ADHD can be really hard. We tend to move fastâbonding quickly, oversharing early, and sometimes getting burned. In this episode, Iâm sharing two powerful (and practical!) skills that can help you build friendships that feel safer, steadier, and more fulfilling: going slow and listening better.
If youâve ever felt like friendship is either all in or all out, this episode is your gentle reminder that connection doesnât have to be chaotic. You can take your time. You can build trust. You can listenâand be heard.
đĄ What We Cover:
Why people with ADHD often âspeedrunâ friendshipsA mindset shift to help you slow down and stay groundedA gut check to use before oversharingSimple tools to help you stay present while listeningHow going slow can actually deepen your relationshipsWatch this episode on YouTube
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Cozy Earth
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Friendship as an adult is hardâand when you have ADHD, it can feel almost impossible. The impulsivity, the overthinking, the struggle to set boundaries or trust your gut... itâs a lot. But you can build strong, supportive friendshipsâand it starts with knowing what to look for (and what to avoid).
In Part 1 of this two-part series, weâre breaking down:
Why friendships can be uniquely challenging for ADHDersHow to recognize red flags before you waste time on the wrong peopleWhat green flags to look for in a healthy, balanced friendshipHow to make new friends as an adult (without it feeling totally overwhelming)Why itâs important to go slow and avoid the overshare/overinvest spiralYouâll walk away with a better understanding of what makes relationships feel safe and energizingâand how to stop settling for less than you deserve.
đ Donât miss Part 2 next week, where weâll dive into how to actually GO OUT AND FIND FRIENDS!
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If youâre parenting with ADHD, you already knowâitâs a lot. The meltdowns (sometimes yours), the forgotten school forms, the overstimulation, the guilt spiral after snapping at your kid⊠and then the vow to do better next time.
In todayâs episode, weâre talking about how to be a good enough parent, even when ADHD makes it hard. Youâll learn the 5 essential building blocks every ADHD parent needs (hint: perfection is not one of them), and how to model one of the most powerful relationship skills there is: repair.
Because hereâs the thing: ADHD brains mess up sometimes. We say the wrong thing, lose our cool, or zone out when our kid really needs us. That doesnât make you a bad parent. What matters most is what you do nextâand this episode will show you how to turn those moments into meaningful connection.
Weâll also talk about:
The heritability of ADHD (and what that means for your family)Why understanding your own ADHD is key to raising resilient kidsHow to ditch the guilt and embrace accountabilityWhat âgood enoughâ parenting actually looks likeThe 5 Râs that help ADHD parents build trust, connection, and confidenceYou donât need to be perfectâyou just need to show up, own your mistakes, and keep trying. And guess what? Thatâs exactly what your kid needs to see.
Want more support on your parenting journey? Join the FOCUSED coaching membershipâdoors are open!
đ Grab my free guide: 10 Things I Wish My Doctor Told Me When I Was Diagnosed with ADHD
đ Come say hi on Instagram: @i.have.adhd.podcast
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AG 1 by Athletic Greens
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Following through is hard enough when everything goes rightâbut what about when life happens? When motivation was there, the plan was solid, and then⊠BAM. A curveball knocks you off track. If you have ADHD, you know how hard it is to re-engage after a disruption. So how do you recover without spiraling into guilt and frustration?
In this episode, Iâm sharing practical strategies for getting back on track when life throws you off courseâplus, what to do when you are the reason you didnât follow through. Weâll also dig into fascinating research on why working out is literally harder for ADHDers (yep, science backs us up!) and answer a listenerâs question about emotional regulation. And donât miss itâIâm also giving you an amazing resource that will make follow-through so much easier.
đ§ Press play now and letâs figure out how to make follow-through work for your ADHD brain, not against it!
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Ever been so locked into a task that the world around you fades away? Thatâs hyperfocus, one of the most misunderstood aspects of ADHD. Some call it a superpowerâbut is it really? In this episode of the I Have ADHD Podcast, I break down what hyperfocus actually is, how it impacts ADHDers, and why itâs not the magical productivity hack some people think it is.
What Youâll Learn:
Why hyperfocus looks like the opposite of ADHD but still causes major challengesThe hidden cost of hyperfocus (spoiler: neglecting responsibilities, basic needs, and loved ones)The dreaded hyperfocus hangoverâwhy you crash after an intense sessionWhy hyperfocus canât be controlled or summoned at willâand why that mattersHow ADHD medication can help with self-regulation and balanceI also share a free resource that every ADHDer needs: "10 Things I Wish My Doctor Told Me When I Was Diagnosed with ADHD (But Didnât)." Grab it now!
Additional Episode Recourses:
ADHD Pharmacotherapy and Mortality in ADHDStudy FetchWant help with your ADHD? Join FOCUSED!
Have questions for Kristen? Call 1.833.281.2343
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In this solo episode of the I Have ADHD podcast, weâre covering a little bit of everythingâbecause, letâs be honest, ADHD brains thrive on variety!
First up: BOREDOM. Ugh. Itâs uncomfortable, frustrating, and makes us want to do literally anything else. But hereâs the hard truthâboredom is the price we pay to get what we want out of life. If we want success, fulfillment, and progress toward our goals, we have to learn to sit with the discomfort instead of running from it. I break down exactly how to do that without self-sabotaging.
Next up: romantic relationships. I answer a listener question about relationships and dive into how to navigate an ADHD + Neurotypical pairing.
Finally, letâs talk movement. We all know exercise is good for us, but did you know it can actually boost your brainpower? I break down a fascinating new study that shows just 30 minutes of exercise can significantly improve cognition for adults with ADHD. Yep, moving your body isnât just great for managing emotionsâit can actually help you think more clearly, focus better, and get stuff done. Tune in to find out why this works and how to make it a part of your routine (even if motivation is a struggle).
If you're ready for a mix of tough love, insight, and encouragement, hit playâthis oneâs for you!
Raising Kids, Raising Yourself: The Empowered ADHD Parenting Course
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Struggling to keep up at work with ADHD? Wondering if you should tell your boss? đŹ Weâve got you covered! In this episode, I sit down with ADHD coach Meghan Brown-Enya to tackle the real challenges of navigating ADHD in the workplaceâfrom emotional dysregulation to productivity hacks to self-advocacy.
Weâre diving into:
â Should you disclose your ADHD to your employer? (And what happens if you do?!)
â How to ask for reasonable accommodationsâwithout the stress!
â Why ADHDers often struggle in traditional work environments (and how to flip the script!)
â The role of emotional dysregulation and what to do when work feels overwhelming
â How managers can support ADHD employees (Send this episode to your boss! đ)
Meghan shares her own ADHD journey and the game-changing strategies that helped her turn work challenges into strengths. Whether youâre an employee trying to stay afloat or a manager looking to create a truly inclusive workplace, this episode is packed with real talk and actionable tips!
đ§ Hit play now and take control of your work life!
Recourses from this Episode:
Jan Workplace Accommodations Toolkit
ADHD At Work
@adhdatwork
Watch this episode on YouTube
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