ADHD Adultish
by Kim Spangler
Adulting is hard AF — especially when you have ADHD. I’m Kim Spangler — an ADHD coach and someone who knows firsthand what it’s like to live in brain chaos. This podcast is your judgment-free zone for navigating life with ADHD — with humor, honesty, and occasional F-bomb (and Lord of the Rings references).Each week, we dive into the real struggles: missed appointments, forgotten laundry, emotional spirals, and that overwhelming sense that everyone else got the Adulting Manual that you never received. You’ll get practical tips, relatable stories, and ADHD-friendly strategies to help you build routines, manage your time, and feel a little more in control (even if your inbox still hates you).Whether you're newly diagnosed, undiagnosed-but-suspicious, or just sick of pretending to have your shit together — you're in the right place.
Episodes
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Holiday Overwhelm Hits Different With ADHD — Here’s What to Watch For
The holiday season is supposed to feel joyful … but for ADHD adults, it often feels like someone cranked the overwhelm dial to expert mode. In this episode, we’re breaking down why December hits ADHD brains so hard, the hidden traps that make everything feel more stressful, and the simple shifts...
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ADHD and the Myth of “If You Really Wanted To, You Would”
You know the drill: you plan the family vacation like a spreadsheet-wielding wizard, but you still haven’t scheduled that doctor’s appointment. You can hyperfocus on a creative project for hours, but your laundry is now a sentient being. You never miss game night—but you forgot your kid’s...
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ADHD & The Morning Doomscroll Trap: Why We Get Stuck and How to Break Free
Ever grab your phone “just for a second” in the morning … and suddenly it’s 45 minutes later, your coffee’s cold, and you feel like the day already slipped away? ADHD brains are especially vulnerable to doomscrolling, and it often sucks the life out of our day when we start doing it before we…
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You Don't Have to Earn Joy: Breaking the ADHD Shame/Productivity Cycle
Do you ever find yourself avoiding things you enjoy because you didn’t “earn” it by getting enough done? Welcome to the ADHD shame/productivity cycle. It sounds like: “No fun until the work is done.” But here’s the problem: for ADHD brains, the work often never feels done — so joy just keeps...
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Exhausted AF but Can’t Sleep: Navigating ADHD Bedtime Struggles
If you’ve ever been so tired you could fall asleep standing up — only to hit the pillow and suddenly your brain won't shut the f*ck up — this one’s for you. ADHD and sleep don’t exactly get along, and in this episode, we unpack why falling asleep, staying asleep, and waking up on time can feel…
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The ADHD Disappearing Act: Why It Happens and How to Come Back
Been a while? Me too. In this short and honest episode, I talk about why I disappeared for a few weeks, why this kind of thing happens a lot with ADHD brains, and how we can come back without guilt or perfectionism. If you've ever felt like you dropped the ball on something you care about, this...
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The Invisible Workload of ADHD: Mental Tabs, Open Loops & Brain Clutter
If you’ve ever ended the day totally exhausted but have no idea what you actually did — this one’s for you. In this episode of ADHD Adult(ish), we’re talking about the invisible workload that ADHD brains carry 24/7. From the endless mental tabs and open loops to the emotional clutter and random...
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ADHD, Binocular Vision Dysfunction & The Power of Support
This week’s episode is a little different — because my eyes and brain have been running on low power mode, and it turns out, there’s a reason for that. After weeks of headaches, eye strain, dizziness, motion sickness, and some very questionable mood swings, I finally got evaluated and was…
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Rethinking Exercise with ADHD (Part 2): How to Build Consistency Without the Shame Spiral
You’ve heard that exercise helps with ADHD. Maybe you’ve even felt the difference — when you do manage to move. But what about when you can’t make yourself start … or you start and just can’t stick with it? In Part 2 of this series on ADHD and movement, we’re going beyond spontaneous dance breaks...
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Rethinking Exercise with ADHD (Part 1): Why You Struggle and How to Make It Easier
If you’ve ever been told that exercise will help your ADHD — but you still can’t seem to start, or stick with it, or even remember where your sneakers are ... this episode is for you. In Part 1 of this two-part series, we’re diving into: Why movement is important for ADHD brains Why “just make a...
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Why Is My Phone in the Fridge?! (And Other ADHD Mysteries)
What do a missing sock, your keys in the fridge, and my husband’s lost DnD dice have in common? ADHD. That’s what. In this episode, we’re solving some of the everyday mysteries ADHD brains create — like how you can lose something you just had, why you walked into a room and immediately forgot…
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Stop 'Should-ing' Yourself: Why ADHD and 'Should' Don’t Mix
“Should” is such a tiny word — and yet it carries enough emotional baggage to fill an entire ADHD junk drawer. In this episode, we’re calling it out for what it is: a sneaky little gremlin that piles on guilt, pressure, and shame. You’ll learn why “should” hits so hard for ADHD brains, how it...
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Take Control of Your Day: 3 Rituals Every ADHDer Needs (with Alan P. Brown)
This week on ADHD Adult(ish), I’m joined by the legendary Alan P. Brown — ADHD productivity coach, creator of the ADD Crusher virtual coach program and best-selling author of Zen and the Art of Productivity. Alan is here to share 3 simple rituals that can help you take control of your day — even...
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Creative ADHD Coping Strategies (That Actually Work)
Ever put something in a super-safe spot so you wouldn't lose it, only to literally never see it again? Or find yourself convinced you'll remember that Very Important Thing later, then ... you definitely don't? Today we're ditching all the boring, neurotypical productivity advice and going full...
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Why ‘Listen to Your Body’ Is Trash Advice When You Have ADHD
Ever been told to “just listen to your body” — but your body seems to be giving you bad data? For ADHDers, interoception — our ability to recognize and interpret body signals — is often glitchy as hell. Our brains either mute these signals, blast them at full volume, or scramble them, making it...
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The Procrastination Trap: Sneaky Ways ADHD Brains Avoid Tasks (and How to Fight Back)
If you’ve ever found yourself deep-cleaning your kitchen to avoid sending an email or reorganizing your closet instead of making a doctor’s appointment, you’re not alone. Procrastination is practically an Olympic sport for ADHD brains — but here’s the kicker: A growing body of research suggests...
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ADHD Time Perception: Why the Clock and I Are Not Friends
If you’ve ever sat down for just five minutes only to look up and realize three hours have passed (or worse, it’s tomorrow), you already know: time feels like a scam for people with ADHD. For us, time doesn’t flow in a straight line — it’s either moving way too fast (oops, I blinked and now I’m...
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Finding Your Flow: ADHD-Friendly Strategies for More Focus & Less Frustration
Ever have those magical days where everything clicks — you’re locked in, productive, and actually ahead for once? And then the next day… poof! It’s gone, and your brain refuses to cooperate. ADHD focus feels random, but it isn't always. There are patterns — and when you know what fuels (or…
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Ways to Let Your ADHD Brain Run Wild (Because Adulting is Overrated)
Most ADHD advice is about fixing things — getting organized, being more productive, managing symptoms. But what if we stopped trying to force ourselves into neurotypical molds and just let ADHD be fun? In this episode, I’m sharing some of my favorite ADHD-friendly hobbies, deep-dive rabbit holes,...
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ADHD Masking: Performing ‘Normal’ Is Draining AF
Ever felt like you’re constantly performing just to fit in? Like you have to prove you're competent, hold back your energy, or suppress your feelings just to avoid judgment? Welcome to the world of ADHD masking. In this episode, we’re diving into what ADHD masking is, why so many of us do it, and...
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Tackling Transitions: How to Shift Gears Without Losing Momentum
Ever feel like switching tasks is harder than it should be? Like just getting out the door in the morning turns into a full-blown circus act? You’re not alone. In this episode of ADHD Adult(ish), we’re tackling one of the toughest challenges for ADHD brains: transitions. From stopping one task to...
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Ditch the Routine Rules: Building Systems That Work for ADHD Brains
Does the word "routine" make you want to run for the hills? I've been there. But what if routines didn’t have to feel like rigid, soul-sucking checklists? In this episode of ADHD Adult(ish), we’re flipping the script on routines and making them ADHD-friendly. I’ll break down: What a routine...
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Reboot Your Habits: How to Recover When Life Derails You
Building habits can feel like a never-ending battle — especially when you have ADHD. But sometimes, seemingly against all odds, you manage to build some good habits or even — gasp! — a routine! Things are working, everything feels pretty manageable, and then BAM — life hits hard, and suddenly…
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Why ADHD Habit-Building Should Be a Team Effort (Not a Solo Grind)
Episode Summary: Have your New Year’s resolutions already faded into a distant memory? You’re not alone! In this episode, we’re diving into how teamwork can make habit-building easier, more effective, and even a little fun. What You’ll Learn: Why teamwork can help ADHD brains thrive. The power of...
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Parenting ADHD Kids When You Have ADHD, Too: Managing the Madness
Parenting ADHD kids while managing your own ADHD is no small feat. In this episode, Kim Spangler shares strategies for navigating overstimulation, managing energy levels, and setting realistic expectations for your family. Plus, she explores the power of connection, from teaching your kids...
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Why You Are Not Your ADHD (Plus Side Quests for Nerd Tangents and the Holidays)
In this episode of ADHD Adult(ish), we’re diving into the chaos of ADHD, the holidays, and how to separate who you are from your symptoms. Inspired by a morning of weightlifting, Dungeons & Dragons, and some good old-fashioned ADHD tangents, we explore: Why we call ADHD “ADHD Man” in our house —...
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Why Your Focus Is Failing (and What You Can Do About It)
Ever wonder why it feels easier to recall the lyrics to every 90s boy band song than to tackle your to-do list? You’re not alone. In this episode of ADHD Adult(ish), we’re diving into the sometimes sneaky culprits that could be making it even harder for you to focus. From cluttered spaces to...
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Taming the Chaos: Managing ADHD Overwhelm Before It Manages You
Ever find yourself drowning in half-finished projects, overdue emails, and sticky notes that have become more decor than reminders? Welcome to ADHD overwhelm — where life doesn’t just feel big, it feels impossible. In this episode, I’m digging into why overwhelm hits us so hard and sharing tips…
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Making Routines Suck Less: ADHD-Friendly Tips for Habit-Building
In this episode of ADHD Adult(ish), we’re tackling one of the biggest frustrations for ADHDers: building habits! Spoiler alert — it may be harder to build habits when you have ADHD, but it’s not impossible. We dive into why your brain might be rebelling against habits, how to approach routines in…
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Why Adulting with ADHD Feels Like a Dumpster Fire (and How to Start Rising from the Ashes)
Ever wonder why adulting is so freaking hard with ADHD? Yeah, me too! In this first episode of ADHD Adult(ish), I'm digging into why managing life with ADHD feels like you're juggling 12 things but somehow dropping them all at once. I'll be sharing a little about my own story and how learning…
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About this show
Adulting is hard AF — especially when you have ADHD. I’m Kim Spangler — an ADHD coach and someone who knows firsthand what it’s like to live in brain chaos. This podcast is your judgment-free zone for navigating life with ADHD — with humor, honesty, and occasional F-bomb (and Lord of the Rings references).Each week, we dive into the real struggles: missed appointments, forgotten laundry, emotional spirals, and that overwhelming sense that everyone else got the Adulting Manual that you never received. You’ll get practical tips, relatable stories, and ADHD-friendly strategies to help you build routines, manage your time, and feel a little more in control (even if your inbox still hates you).Whether you're newly diagnosed, undiagnosed-but-suspicious, or just sick of pretending to have your shit together — you're in the right place.
Hosted by
Kim Spangler