The ADHD Clarity Coach: ADHD Crash Course

People with ADHD often overwork and burn out — not because of laziness or poor productivity, but due to specific ADHD-related challenges. In this episode, we break down four key drivers and how to work with them instead of against them.Timestamps:00:00 – Why ADHD leads to overworking and burnout00:00 – Time blindness: it's a math problem, not a productivity problem01:53 – Working in cycles: hyperfocus vs. downshifting04:00 – Rejection sensitivity and the trap of saying "yes"06:06 – Self-advocacy at work without disclosing a diagnosis08:00 – Where to get more support (coaching info)

Group Coaching is OPEN! I just celebrated my 5th year of making this podcast! The old me would have burnt out a long time ago, but I've done things differently this time and it's made a difference!Today I'm sharing 4 of my counter intuitive approaches that have helped me keep the joy and stay with it! And one thing I've NOT done very well.:D

Group Coaching is OPEN! A lot of us with ADHD have the same problem Goldilocks had — we're looking for "just right," not too much, not too little. In this video, occupational therapist and ADHD executive functioning coach Donae breaks down why finding that just-right zone of pressure is the key to getting started, staying focused, and actually finishing what matters  (without white-knuckling through it).You'll learn what body doubling actually is, why announcing your plans out loud can backfire, and how to figure out what kind of gentle accountability works for your brain.Timestamps: 00:00 — The Goldilocks problem with ADHD attention 01:00 — Why deadlines feel like the only way to get moving 02:00 — Finding your "just right" pressure zone 03:00 — What body doubling actually is (and isn't) 04:00 — Why announcing your plans can backfire 05:00 — How to find what works for your brain#executive functioning #body doubling, #ADHD focus tips

Group Coaching is OPEN! Struggling to stay organized with ADHD? You're not lazy or "bad at this" — most organizing advice just isn't built for how our brains actually work. In this episode, I break down how to create home, digital, and project organization systems that support ADHD memory and reduce overwhelm — instead of fighting against it.You'll learn:✅ The real definition of "organized" (hint: it's not about looks)✅ How to balance memory vs. visual overwhelm✅ Why clear, contained storage works better than hiding things away✅ How to organize by "point of action" to reduce friction✅ How to build "drop zones" so you stop losing your keys, phone, and mail✅ Why "good enough" beats Pinterest-perfect organizing✅ How to build resets into your system so it actually lastsWhether you're organizing your kitchen, closet, home office, or digital files, these ADHD-friendly organizing tips are designed to work with your brain, not against it.Chapters:0:00 – Why organizing feels so hard with ADHD1:00 – Balancing memory vs. overwhelm2:00 – Clear storage & container depth3:00 – Labeling for your brain, not everyone else's4:00 – Why traditional organizing advice falls short5:00 – Organizing by point of action (shoe example)6:00 – Real client examples: toothbrushing stations & trash cans7:00 – Building categories that make sense to YOU8:00 – Drop zones: how to stop losing your keys9:00 – Good enough vs. Pinterest-perfect10:00 – Why every system needs regular resets11:00 – How to work with me (1:1 & group coaching)💛 Want personalized support building a system for your ADHD brain?1:1 Coaching: https://theadhdclaritycoach.com/page/individual-coachingGroup Coaching Program: https://theadhdclaritycoach.com/page/adhd-group-coaching-program#ADHD #ADHDOrganizing #ADHDCoach #ADHDTips #NeurodivergentFriendly #ADHDBrain #ADHDLife #OrganizingTips #ADHDCoaching

Need more support? Here’s how I can help:✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITEIf you’ve been told you interrupt, talk over people, or “make things about you”… this video is for you.Interrupting in conversations can be a challenge for many people with ADHD, but it’s often misunderstood. It’s not about being rude, selfish, or inconsiderate.In this video, I break down:-Why interrupting happens with ADHD-The difference between masking vs. mutual communication-Practical strategies that actually support your brain-How to stay present without losing your thoughtsThis is not about “fixing” yourself or pretending to be neurotypical. It’s about understanding your brain and building better, more authentic connections.💬 If you have =experiences or strategies that might help others, please share in the comments, we learn from each other.Timestamps00:00 – Introduction 00:35 – The real impact of interrupting in relationships 01:15 – A client story (misinterpretation & hurt) 02:00 – Two extremes: “just accept it” vs. high masking 02:50 – What healthy communication actually looks like 03:10 – ADHD & processing auditory information 03:40 – Movement, notes, and staying present 04:05 – Active participation vs. derailing conversations 04:45 – When engagement gets misunderstood 05:10 – Fidgeting, movement, and focus 05:40 – Memory struggles & why interrupting happens 06:10 – Strategy: “Hold that thought for me” 06:40 – Writing things down instead of interrupting 07:00 – Sensory environments & overwhelm 07:30 – Advocating for your needs in conversations 08:00 – Final thoughts: balance, not masking 08:30 – Invitation to share experiences#ADHDCoach #ADHDAwareness #ExecutiveFunctioning #ADHDSupport #Neurodivergent #ADHDLife #ADHDTips #ADHDWomen #AdultADHD #CommunicationSkills #RelationshipsMatter #MentalHealthSupport #Neurodiversity #ADHDStrategies #EmotionalRegulation #AuthenticConnection #StopMasking #ADHDEducation

Need more support? Here’s how I can help:✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITEEver said YES to something you had ZERO time for... then regretted it instantly? 😩 Or waited until the absolute last minute on a deadline, only to crush it under pressure? What about staring at a big project and just... freezing? These aren't "ADHD fails" – they're your nervous system's automatic survival responses: Fight, Flight, Freeze, and Fawn.In this talk, I break down why these happen (spoiler: it's not about willpower), how they connect, and compassionate ways to interrupt the cycle so you can make intentional choices instead of reactive ones. No shame, just practical insights from an OT lens to build trust in yourself.Timestamps:[00:00:00] The "Yes Trap" – Why You Commit When You Shouldn't[00:01:00] Procrastination Magic: Deadlines That Finally Get You Moving[00:02:00] Nervous System Threats: Fight, Flight, Freeze, Fawn Explained[00:03:00] Fawn Response: Keeping Everyone Happy (At Your Expense)[00:04:00] Fight Mode: Why Procrastination "Works" Under Pressure[00:05:00] Freeze & Flight: Shutting Down or Distracting from Overwhelm[00:06:00] Survival Brain vs. Wise Self: Why Logic Doesn't Apply[00:07:00] Compassionate Pauses: Say "Let Me Check" Instead of Instant YesIf this resonates, like + subscribe for more ADHD/executive function strategies that work with your brain. Drop a comment: Which response hits home for you? 👇#ADHD #ADHDTips #ExecutiveFunction #Neurodivergent #ADHDCoach #NervousSystem #ADHDAwareness #Procrastination #Overwhelm #AdultADHD

Need more support? Here’s how I can help:✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITEIf you’ve ever had a task sitting on your list for days… weeks… months and you just COULDN'T make yourself do it, this video is for you.This isn’t about laziness.It’s not just about “breaking things down.” Sometimes the real issue is something deeper: dread.In this video, I walk you through:-Why some tasks feel impossible to start (even when they’re small)-How “dread” impacts time, motivation, and follow-through-A simple tool to understand why you’re stuck-Practical ways to make high-dread tasks easier-No shame. No “just push through.”-Just realistic strategies that work with your brain.Timestamps00:00 – Why some tasks feel impossible to start00:40 – When typical ADHD strategies don’t work01:00 – The “dread scale” explained01:45 – Why validating dread matters02:00 – Real example: avoiding an insurance call02:45 – How dread distorts time and effort03:00 – Strategy #1: Choose the right time (bandwidth matters)03:30 – Strategy #2: Reduce friction before starting04:00 – Strategy #3: Plan for follow-up (boomerang tasks)04:30 – Different types of dread (confusion, time, sensory, etc.)05:00 – How to problem-solve based on your dread05:30 – Why “just do it” doesn’t work05:50 – Final thoughts + support#ADHD #ADHDcoach #ExecutiveFunction #ADHDlife #ADHDTips #Neurodivergent #ADHDwomen #TaskParalysis #ExecutiveDysfunction #ProductivityWithADHD #MentalHealthTools #ADHDsupport #Neurodiversity #ADHDStrategies #Overwhelm

Need more support? Here’s how I can help:✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITEIf you’ve ever thought something would take 10 minutes… and it took 2 hours (or the opposite), you’re not alone.Time management with ADHD isn’t just about planners or discipline—it starts with something deeper: your ability to feel time.In this video, I break down:Why time perception is so hard with ADHDThe “time as a second language” analogyHow underestimating and overestimating time both create problemsPractical, compassionate strategies that actually helpThis is not about shame. And it’s not about pretending ADHD is a superpower. It’s about working with your brain in a realistic, supportive way.Timestamps00:00 – Why time management is so hard with ADHD 01:00 – Time as a “second language” analogy 02:00 – Underestimating vs overestimating time 02:45 – Why overestimating leads to overwhelm & shutdown 03:00 – Strategy #1: Externalizing time (visual timers) 03:45 – Strategy #2: Practice estimating time (make it a game) 04:30 – Why time may never feel intuitive (and that’s okay) 04:45 – Real-life story: losing track of time in Rome 05:30 – Strategy #3: Buffering your time 06:00 – How to make buffering actually work (without frustration) 06:40 – Final thoughts + support options

WATCH THIS EPISODE ON YOUTUBENeed more support? Here’s how I can help:✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE   🎬 YOUTUBE If you’ve ever thought, “I’m just not a habit person,” you’re not alone.A lot of adults with ADHD feel like they can’t stick to habits. But most of the time, it’s not that you can’t build habits — it’s that you’ve been taught to build them in a way that doesn’t work for your brain.In this episode, I’m talking about:- Why we tend to start too big- The “snowball” method that actually works- Why celebration matters more than you think- How to restart habits without shame- The connection between habits and energy management- Why you should be picky about which habits you buildThis is especially important for late-diagnosed women who are already managing a lot of invisible mental load.Habits aren’t about becoming a different person. They’re about protecting your energy and making life a little easier.Let me know in the comments: What habit has actually stuck for you?⏱ Time Stamps:00:00 – “I’m not a habit person” 00:35 – Why we start too big 01:05 – The plant metaphor 01:45 – Start smaller than you think 02:10 – Build in celebration (yes, even sticker charts) 03:00 – How to restart without giving up 04:05 – Habits and energy management 05:00 – “Disciplined” people vs. habitual people 05:45 – Be picky about what you turn into a habit 06:15 – Where to go deeper#ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #OccupationalTherapy #WomenWithADHD #HabitsThatStick #NeurodivergentWomen #EnergyManagement #ADHDStrategies

👥GROUP COACHING:https://theadhdclaritycoach.com/page/clarity-group-coaching--week-adhd-program-sales-page👤1:1 COACHING: https://theadhdclaritycoach.com/dc-1ctaquestions✉️ MAILING LIST:https://theadhdclaritycoach.com/page/mailing-listEmotional regulation is one of the most common goals people bring into coaching.Regulation doesn't mean “=never feeling big emotions or becoming calm all the time. It means being able to experience big emotions without feeling hijacked by them.If you have ADHD, nervous system dysregulation is common — and it doesn’t just affect attention. It impacts emotions, energy, and your ability to function in the moment.In this episode, I’m introducing:What emotional regulation actually means (and what it doesn’t)The difference between regulation, masking, and shutdownHow attention, emotion, and energy are all connectedA simple “pyramid” model of nervous system toolsWhy you need body-based tools and thought-based toolsThis is just a starting point, but it’s an important one.Let me know in the comments: What regulation tools work for you?⏱ Time Stamps:00:00 – What emotional regulation really means 00:40 – ADHD and nervous system dysregulation 01:10 – Attention regulation example 01:45 – Masking vs. true regulation 02:15 – Big emotions vs. shutdown 02:45 – Regulation and energy levels 03:30 – The goal: function, not perfection 03:50 – The nervous system pyramid 04:10 – Bottom: body-based tools 04:45 – Middle: practiced body/mind tools 05:00 – Top: thought-based tools (CBT example) 05:45 – Why you need tools from all levels 06:15 – When thinking goes offlineHashtags:#ADHDWomen #ExecutiveFunction #EmotionalRegulation #LateDiagnosedADHD #NervousSystem #WomenWithADHD #NeurodivergentWomen #ADHDSupport #MentalHealthTools #ADHDStrategies

👥GROUP COACHING:https://theadhdclaritycoach.com/page/clarity-group-coaching--week-adhd-program-sales-page👤1:1 COACHING: https://theadhdclaritycoach.com/dc-1ctaquestions✉️ MAILING LIST:https://theadhdclaritycoach.com/page/mailing-listHave you ever finished your part of something… but it’s not actually done?You made the call. You submitted the form. You sent the email.And now? You wait.But you still have to track it. And if it falls through the cracks, you’re the one dealing with theconsequences.That’s what I call a boomerang task: if someone else doesn’t follow through, you have a problem- but not one you can deal with NOW.In this episode, I’m breaking down:●What a boomerang task is●Why they quietly drain so much mental energy (especially with ADHD/EF challenges)●A simple way to manage them without carrying them around in your brainThis is especially relevant for late-diagnosed women who are often juggling invisible trackingwork on top of everything else.You don’t need to store these in your head. There’s a better way.Let me know in the comments: Do you have a system that works for these kinds of tasks?⏱ Time Stamps:00:00 – What is a “boomerang task”?00:35 – Why these tasks are especially hard with ADHD01:05 – Stop using your brain as storage01:25 – The insurance claim example01:50 – Why your to-do list isn’t always the best place02:15 – Treating it like an appointment instead02:40 – Protecting your mental energy03:05 – What system works for you?#ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport#OccupationalTherapy #WomenWithADHD #NeurodivergentWomen #ADHDStrategies#MentalLoad #TimeManagement

👥 GROUP COACHING👤 1:1 COACHING✉️JOIN MAILING LISTIf you have ADHD, you probably know this feeling:Some days you’re focused, capable, knocking it out of the park. Other days? Low energy. Low focus. Drained. Absolutely can't get going.The most frustrating part is not knowing which version of you is going to show up.That unpredictability can really erode self-trust.In this episode, I’m sharing two practical tools I use in coaching (especially with late-diagnosed women):Energy Budgets – understanding what tasks actually cost youMenus – creating flexible versions of routines so it’s not all-or-nothingI'm talking about:Why executive functioning tasks cost more energyHow to offload or redesign high-drain activitiesThe “3-course meal, brunch, and snack” model for routinesHow to be able to rely on yourself without being rigidWhen you work with the reality of variable energy levels, you. move out of the "all or nothing" approach to the things we care about.Let me know in the comments: Do you have strategies that help you manage ever-changing energy levels. ⏱ Time Stamps:00:00 – The different versions of you 00:45 – Why ADHD can erode self-trust 01:15 – Executive functioning costs more energy 01:50 – What is an energy budget? 02:00 – Shopping as an energy drain (example) 03:00 – Boring tasks and invisible energy costs 03:45 – Introducing “menus” 04:15 – The 3-course morning routine 05:00 – The “brunch” version 05:30 – The “snack” (skeleton) version 06:15 – Avoiding all-or-nothing 06:45 – Exercise example 07:30 – Recap: energy budgets + menus#ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #EnergyManagement #WomenWithADHD #NeurodivergentWomen #ADHDStrategies #MentalLoad #FlexibleRoutines

👥 GROUP COACHING👤 1:1 COACHING✉️JOIN MAILING LISTIf you’ve ever been completely stuck — frozen, paused, unable to start — this is for you.“Just start” is common productivity advice. But for many people with ADHD, it only works once… because secretly it means finish. And your brain knows it.In this video, I share a brain-friendly shift that helps build self-trust, flexibility, and real momentum — especially for those chronic stuck patterns that aren’t about laziness or willpower.This approach is especially helpful for late-diagnosed women with ADHD who are tired of swinging between all-or-nothing effort and shutdown.You don’t need more pressure or perfection- You need a strategy that actually works with your brain.If you’re looking for more support, I offer ADHD/Executive Function coaching and occupational therapy-informed services, including group programs.Simple Timestamps00:00 – When you’re stuck and can’t start 00:45 – Why “just start” often fails 01:30 – The trust problem (grandpa story) 02:15 – Why your brain stops believing you 02:45 – The real strategy: start with permission to stop 03:15 – Leaving things partway done (on purpose) 03:45 – Building self-trust and flexibility 04:30 – When this won’t apply (real deadlines) 05:00 – Try this instead of all-or-nothing

👥 GROUP COACHING👤 1:1 COACHING✉️JOIN MAILING LIST If you have ADHD and hate mindfulness or meditation… this episode is for you.Mindfulness is often recommended in ADHD coaching for emotional regulation, executive functioning, and focus — but for many ADHD brains, it feels frustrating, boring, or impossible.In this episode, we break down:Why mindfulness can feel inaccessible with ADHDCommon barriers (stillness, “being bad at it,” forgetting, overwhelm)How to practice mindfulness in actionSimple, realistic ways to start (even 30 seconds counts)You don’t have to sit still on a meditation cushion to benefit from mindfulness. You can practice while drinking coffee, washing dishes, walking, or doing everyday tasks.If traditional meditation hasn’t worked for you, this ADHD-friendly approach might.#ADHDCoaching #MindfulnessForADHD #ADHDWomen #ExecutiveFunction #EmotionalRegulation #ADHDStrategies #AdultADHD #NeurodivergentTimestamps: 00:00 Why so many ADHDers hate mindfulness 01:00 What mindfulness actually is 02:00 Myth: You have to be still 03:00 “I’m bad at mindfulness” 04:00 When your brain won’t let go of tasks 05:00 Start small (tiny practices) 05:30 Don’t start with big emotions 07:00 Why emotional mindfulness can feel overwhelming 07:45 Remembering to practice (the real challenge) 08:30 Make it work for your brain

Struggling with goals as someone with ADHD? You’re not alone. In this video, I break down a practical, compassionate approach to making goals that actually fit your brain.We’ll cover:How to breathe life into your goals and make them meaningfulBreaking goals into small, achievable stepsCelebrating tiny wins to keep motivation aliveBecoming flexible with restarts without shameEliminating friction that gets in the way of progressIf you want ADHD-friendly, no-shame strategies for achieving goals that matter, this episode is for you.group coachingeating with ADHD group1:1 coaching

💡👥 Group Coaching Info: Join our supportive group coaching to practice these tools with others:https://theadhdclaritycoach.com/page/eyb-group-programDo unhelpful thoughts constantly get in your way? In this ADHD-friendly coaching episode, I break down practical strategies to identify, challenge, and reframe cognitive distortions.We’ll cover:-What thought distortions are and how they shape your reality-How to label, examine, and reframe automatic thoughts-Practical examples of mind reading, black-and-white thinking, and catastrophizing-Why affirmations often fail and what actually works-How to strengthen your mental “muscles” for flexibilityTimestamps: 00:00 – This One Thinking Pattern Is Wrecking Your Mental Health00:45 – The Hidden Thought Filter Running Your Life01:30 – The “Mind Reading” Mistake We Make in Social Situations02:15 – How Thought Distortions Create Anxiety, Shame & Isolation02:50 – You Can’t Stop Thoughts (But You Can Stop Believing Them)03:30 – Intrusive Thoughts: Why Your Brain Lies to You Sometimes04:15 – ADHD, Rejection Sensitivity & Constant Self-Monitoring04:55 – Step 1: Catch the Thought Before It Takes Over05:30 – Step 2: Put Your Thought on Trial (Scientist Mindset)06:30 – Step 3: Reframing Without Toxic Positivity07:30 – The To-Do List Spiral That Destroys Motivation08:25 – Why Affirmations Usually Backfire09:00 – The Driving Example That Exposes Your Mental Filters10:30 – Same Situation, Completely Different Reality11:05 – How to Train Your Brain to Do This Automatically11:30 – Get Support Practicing This Skill (Group Coaching) #ADHD #ADHDcoach #thoughtdistortions #cognitivetherapy #adhdtips #executivefunction #adhdlife #neurodivergent #mentalhealth #adhdsupport #mindsetshift #selfawareness

MAILING LIST: https://theadhdclaritycoach.com/page/...👥 GROUP :https://theadhdclaritycoach.com/page/...👤 1:1 :https://theadhdclaritycoach.com/page/...Parenting with ADHD can be challenging—especially when your child also has ADHD. In this video, I share practical strategies for navigating life, supporting your child, and managing your own executive functioning and emotional regulation.We’ll cover:-Why you’re actually the best person to support your child, even if it’s hard-Prioritizing emotional regulation-Building an ADHD-informed support network-Real-life strategies [00:00:00] Intro – parenting ADHD when you also have ADHD [00:01:00] You are the best person to support your child [00:02:00] Learning backwards [00:03:00] Even hard experiences can make you an amazing resource [00:04:00] Math tutor analogy – support vs. expertise [00:05:00] Step 1: Prioritize emotional regulation [00:06:00] ADHD as a regulation disorder [00:07:00] Modeling regulation for kids [00:08:00] Transparency and working together with kids [00:09:00] Step 2: Executive functioning skills [00:10:00] Step 3: Build a support network #ADHDParenting #ADHDcoach #executivefunction #emotionalregulation #adhdsupport #adhdlife #neurodivergent #adhdparents #adhdkids #mindsetshift #parentingtips #groupcoaching

Learn about my group coaching program here!Schedule a call for 1:1 coaching here!Ever feel stuck on something that should be simple- like a return, a phone call, a form- and suddenly the task feels impossible? You’re not being lazy or dramatic. You’re probably dealing with hidden friction, and today we’re learning how to become a Friction Detective.In this video you’ll learn:Why “simple” tasks drain so much energyWhy pushing through friction burns your energy budgetHow to identify hidden friction in your task, environment, and thoughtsA step-by-step method to make life easier (and kinder) on your ADHD brainThis is one of the most game-changing skills my clients learn!TIMESTAMPS00:00 – Why “simple” tasks can feel impossible00:32 – What is friction?00:54 – The ADHD energy budget01:34 – Step 1: Believe yourself when something feels hard01:52 – Step 2: Get curious about the friction02:10 – Example: Why returns are secretly multi-step tasks03:30 – Hidden steps you may not realize are draining you04:00 – Environmental friction (clinic story)05:08 – Thought friction and shame spirals05:45 – How to start eliminating hidden friction06:20 – Practical mindset shifts06:50 – Why this strategy boosts confidence & preserves energy07:05 – Final encouragement + wrap upADHD strategies, ADHD executive function, ADHD life hacks, ADHD coach, ADHD adults, late-diagnosed ADHD, executive dysfunction, motivation with ADHD, ADHD energy management, practical ADHD tips, ADHD returns task, ADHD task paralysisIf this helped, let me know in the comments!For coaching information, visit: www.theadhdclaritycoach.com

Today we’re talking about practical, realistic, brain-friendly ways to lower stress, avoid burnout, and protect your energy during the holidays.No perfection- just strategies that actually work your brain!In this video we cover: ✅ Why holidays feel so intense with ADHD ✅ How to simplify without losing joy ✅ A better way to look at your calendar ✅ Supporting executive functioning during busy seasons ✅ Delegation, automating, reducing decisions ✅ Building in recovery time ✅ Anchoring habits for emotional + physical regulation ✅ Self-compassion during a messy, beautiful season👇 Tell me in the comments: What helps YOU prevent overwhelm during the holidays?✨ If you're navigating ADHD and want support, coaching info is here: https://theadhdclaritycoach.comSubscribe for more practical ADHD tools and encouragement!⏱️ Timestamps00:00 — Welcome + holiday overwhelm is “both/and” 00:47 — The pressure ADHD brains feel this time of year 01:05 — Strategy #1: Simplify what actually matters 02:13 — Practical ways to simplify gift giving 02:55 — Why simplifying isn’t “all or nothing” 03:13 — Strategy #2: Look at your calendar differently 04:00 — Bird’s-eye view planning for energy budgeting 04:42 — Strategy #3: Support executive functioning 05:10 — Reduce decisions, delegate, automate, externalize 05:53 — Strategy #4: Build in recovery + buffer time 06:48 — Sensory overload + creating space to regulate 07:25 — Strategy #5: Create daily anchors 08:10 — Protecting sleep, food, hydration, meds, movement 08:45 — Strategy #6: Practice self-compassion 09:18 — “Good enough” holidays still count 09:45 — Share Your Ideas!

What if I told you there’s a free, 10-second tool that can help calm your ADHD brain, reduce stress, support sleep, improve mood, and build emotional resilience?In today’s video, we’re talking about gratitude practice for ADHD brains—and not the unrealistic, perfectionistic version you may have been told to do. I’ll walk you through simple, practical ways to make gratitude accessible, doable, and actually helpful for ADHD nervous systems.We’ll cover: ➤ Why traditional gratitude practices can feel hard for ADHD ➤ How to make gratitude present through savoring ➤ Why verbal or kinesthetic processing may work better than writing lists ➤ Easy, ADHD-friendly ways to remember gratitude ➤ Using gratitude to help with sleep ➤ How a Ta-Da List gives you all the benefits without the pressureGratitude doesn’t have to be deep, profound, or perfect- just to be practiced. And when you approach it in ADHD-friendly ways, it can truly change the way you move through your day.💛 If you’re diagnosed later in life with ADHD and want practical support, tools, and coaching, you can learn more at my website.🔔 Don’t forget to like, subscribe, and share this with someone who needs a guilt-free approach to gratitude.⏱ Video Timestamps00:00 – A 10-second tool for ADHD regulation 00:25 – Why calming the nervous system is gold for ADHD 00:40 – What makes gratitude hard for ADHD brains 01:20 – Perfectionism, out-of-sight-out-of-mind, and other barriers 01:55 – Savoring: an in-the-moment gratitude tool 02:40 – Verbal gratitude for verbal processors 03:20 – Cues and reminders that work with ADHD 03:50 – Gratitude to help with sleep 04:35 – The Ta-Da List: ADHD-friendly gratitude 05:20 – Final thoughts: you don’t have to feel grateful to practice gratitude

Watch YouTube video here.Learn more about working together here.If you live with ADHD, you know how exhausting it can feel to manage everything: emotions, energy, focus, and all the expectations.In this video, we're talking about how to spend your energy on the most important things! It explains the concept of locus of control, what’s truly in your power and what’s not, and how understanding this can make daily life easier, save you energy, and ultimately help you be more productive!You’ll learn: ✔️ How to tell the difference between internal and external control ✔️ A key that can help with planning, motivation, and emotional regulation ✔️ Real-life ADHD examples that make this concept clickWatch now and start focusing your energy where it actually matters.#ADHD #ExecutiveFunction #ADHDTips #Mindset #Coaching #Neurodiversity #ADHDHelp #FocusTips

WATCH THIS EPISODE ON YOUTUBE✉️JOIN MAILING LIST: https://theadhdclaritycoach.com/page/mailing-list👥 GROUP COACHING:https://theadhdclaritycoach.com/page/eyb-group-program          👤 1:1 COACHING:https://theadhdclaritycoach.com/page/coaching-services         _______________________________________________________________________I’m Donae, occupational therapist and executive functioning coach—and I’m here to help make life easier for ADHD brains, without shame.If you’re always chasing a never-ending to-do list, feeling like you're behind no matter how hard you try, this episode is for you.We’re talking about tolerating "undone".Not everything on our list gets finished, and that’s not an ADHD failure, that’s just life. But when you live with ADHD, that undone feeling can trigger panic, shutdown, or burnout. You don't trust yourself to stay on top of things and it's hard to know what to focus on.So how do you build trust in yourself when nothing ever feels “done”? How do you keep moving without relying on last-minute chaos?We'll talk about that in this episode- No shame, just practical problem-solving.ADHD tips, ADHD coach, executive functioning ADHD, ADHD time management, how to manage ADHD, realistic ADHD help, ADHD to-do list, overwhelmed ADHD, trust yourself ADHD, ADHD and productivity, ADHD without shame, neurodivergent routines, how to focus ADHD, done is a lie, how to prioritize ADHD, ADHD systems

Watch video on You Tube here.✉️JOIN MAILING LIST: https://theadhdclaritycoach.com/page/mailing-list👥 GROUP COACHING:https://theadhdclaritycoach.com/page/eyb-group-program          👤 1:1 COACHING:https://theadhdclaritycoach.com/page/coaching-services   Resource mentioned: KC Davis' website: https://www.strugglecare.com/      _______________________________________________________________________Today we’re talking about self‑care hygiene — not the spa kind, but the real, day‑to‑day care of your body, space, and routines.Hygiene, cleanup, grooming — these can feel overwhelming, and often carry shame. But this is not a moral issue. It’s a function issue. And we can problem-solve it.In this episode, I’ll share 3 practical tips to help you move through the friction of self-care with more ease, compassion, and real-world supports.TimeSection / Tip00:00:00 Intro : Why hygiene/self-care can be hard with ADHD00:01:30 Tip 1: Understand executive functioning challenges (sequencing, prioritizing)00:03:00 Tip 2: Tackle environmental & sensory friction00:05:00 (continuation of Tip 2) Sensory, transition, flexibility00:07:30 Tip 3: Believe yourself, experiment, self‑compassion00:10:30 Wrap-upADHD self care, ADHD hygiene, executive functioning hygiene, ADHD routines, sensory self care, shame free ADHD, functional self care, ADHD bathroom routines, neurodivergent wellness, ADHD daily habits, ADHD environment, self-compassion ADHD

✉️JOIN MAILING LIST: https://theadhdclaritycoach.com/page/mailing-list👥GROUP COACHING:https://theadhdclaritycoach.com/page/eyb-group-program      👤1:1 COACHING:https://theadhdclaritycoach.com/page/coaching-services     _____________________________If you’re about to head to college (or you’re already there) and you’re wondering how to not get swallowed by overwhelm, this episode is for you.College shifts the game: in high school, there are rails and structure built in. In college? Not so much. That’s why folks with ADHD often hit a wall.In this episode, I’m walking you through 10 ADHD‑friendly tips for transitioning to college — practical strategies to help you build your support, your routines, and your resilience.00:00:00 Intro & why this matters~00:02:50 Tip 1: Use/maintain accommodations~00:03:45 Tip 2: Be realistic in class scheduling~00:05:15 Tip 3: Semester setup / get systems in place~00:06:15 Tip 4: Read the syllabus & extract key info~00:07:15 Tip 5: Daily habit of checking email & assignments~00:08:00 Tip 6: Weekly review / bird’s-eye planning~00:09:20 Tip 7: Choose study spaces that fit your brain~00:10:10 Tip 8: Adapt to how you learn (audio/visual etc.)~00:11:00 Tip 9: Medication logistics & boundaries~00:12:20 Tip 10: External accountability & supports~00:13:00 Tip 11: Self‑care: body, sleep, nutrition00:14:00+Wrap-up & encouragementADHD, ADHDinCollege, ADHDtips, CollegeWithADHD, StudyWithADHD, NeurodivergentStudents, ExecutiveFunction, ADHDCoach, CollegePrep, ADHDSupportingTools, AcademicSuccess, ADHDTransition, NoShameADHD, BrainFriendlyStudying, NeurodiversityEducation

✉️JOIN MAILING LIST👥ABOUT GROUP COACHING👤ABOUT 1:1 COACHING 🎥YOUTUBEIn this episode, we explore how shame shows up with ADHD — and how it can interfere with progress, motivation, and confidence. Shame loves secrecy. It thrives when we judge ourselves, stop asking questions, and retreat into hiding.I break down:-How shame undermines problem-solving-Why curiosity is the antidote-Simple but powerful shifts: self-compassion, community, and open inquiry-Real examples of how to step back from shame and move forwardIf shame ever whispers that you're “lazy,” “flaky,” or “just not enough,” I want you to see it as a story — not a fact. There’s more space, more possibility than shame allows.Timestamps:0:00 Introduction: Why I talk about ADHD & shame0:45 Why people don’t usually come to coaching to work on shame1:10 How shame shuts down problem-solving2:05 Shame stories vs curiosity3:15 What it looks like when shame hijacks action4:00 Asking “how” instead of “why”5:10 What happens when you assume the story6:05 Brene Brown insight: shame needs secrecy6:45 The power of connection and authenticity7:20 Commonality: you’re not alone in this struggle8:00 What to do: self‑compassion, community, curiosity9:00 Closing and invitation

✉️JOIN MAILING LIST👥ABOUT GROUP COACHING👤ABOUT 1:1 COACHING 🎥YOUTUBEIf you have ADHD, you've likely spent a good portion of your life masking—suppressing or hiding traits to fit into environments that weren’t designed for your brain. In this episode, I’m diving into what masking really is, how it shows up in everyday life (like interrupting or stimming), and most importantly, what we can do instead to show up more authentically, while still respecting ourselves and the people around us.I’m an occupational therapist and executive functioning coach, and I’m here to make life with ADHD easier and more empowering.Timestamps: 00:00 - Intro: Why we need to talk about masking 00:42 - What is masking in ADHD? 01:30 - Why we mask (hint: it’s about survival) 02:00 - Interrupting: Impulsivity, emotional regulation & working memory 03:45 - Masking vs. problem solving in social situations 04:50 - Stimming: What it is & how masking impacts it 06:10 - The need for dignity, collaboration & support 07:00 - Masking vs. healthy growth: What’s the difference? 08:15 - Real-life story: Masking during grad school interviews 09:45 - How masking blocks authentic connection & opportunity 10:30 - Final thoughts: What to do instead of masking👉 Join my mailing list for weekly ADHD tools, insights, and compassionate strategies for real life.

Ever find yourself saying yes when you’re already overwhelmed… or lying in the heat of the moment even though you know better?This video breaks down how ADHD and nervous system dysregulation affects your ability to make real choices. Using a real life example “The Bee and the SUV,” I explain what happens when your brain perceives a threat—and how to get back into decision-making mode instead of reacting in ways that don't serve you.You’ll learn:-How your brain reacts to emotional and social threats, not just physical ones-Why we often say “yes” to things we don’t want to do (and how to STOP)-How to identify what’s really bothering you (the bee) vs. what actually has long-term consequences (the SUV)-Why even lying can be a nervous system response—not always a moral failure.______________________________________________________________________________🧠 Coaching, resources & community:ADHD tips delivered to your inbox: https://theadhdclaritycoach.com/page/...group program: https://theadhdclaritycoach.com/page/...individual coaching with me here: https://theadhdclaritycoach.com/page/...______________________________________________________________________________ Timestamps:00:00 – Intro + what dysregulated decisions look like00:30 – Story: My daughter, the bee, and the SUV01:40 – Why we react instead of choose when overwhelmed02:20 – Expanding the definition of "threat"03:00 – How ADHD intensifies nervous system responses04:10 – Client story: Saying yes out of fear, not choice05:50 – Common “bees”: rejection, failure, confusion, overwhelm07:30 – Tools: Pause and ask, “What’s the bee? What’s the SUV?”09:45 – Helping kids (and ourselves) understand lying as reaction12:00 – Rabid raccoons, viral videos, and our human brains13:45 – Final thoughts: Self-compassion and lowering the threat level

Struggling with procrastination and wondering if you should “eat the frog” or start small? In this video, I break down two opposite but equally powerful strategies to help ADHD brains get unstuck and get going, without shame or burnout.As an ADHD coach and occupational therapist, I help late-diagnosed adults with ADHD use simple, compassionate strategies that actually work with their brains (not against them).We’ll explore:- Why “just do it” doesn’t work for ADHDers (but also how it sometimes can)- How to know when to tackle the hardest task first (aka “Eat the Frog”)- When to go for low-hanging fruit to build momentum - The real reasons we procrastinate (hint: it’s not laziness!)- How to stay curious and use your energy wiselyWhether you're stuck on starting your workday, avoiding that one annoying phone call, or just tired of spinning your wheels, you'll learn how to:  ✅ Identify what kind of support YOU need ✅ Avoid “procrastivity” (getting busy to avoid discomfort) ✅ Work with your nervous system, not against it🧠Learning to Work With Your Brain? Learn more about coaching with me here:https://theadhdclaritycoach.com/page/coaching-services______________________________________________________________

Do you tell yourself, “I’m just not a habit person”? I get it—and same. But ADHD doesn’t mean you can’t build habits—it means you need to build them differently.In this video, I walk you through how to create habits in a way that actually works for your ADHD brain—without the burnout, shame spirals, or “new me, new life” traps.💡 You’ll learn:-Why tiny habits matter more than big ones-How to work with your brain, not against it-What to do when you lose a habit that was working-How to build flexibility into your routines-The surprising key to restarting without shameVideo Timestamps:00:00 – Intro: Why habits matter (even if you don’t feel like a “habit person”)01:00 – Why too much structure doesn’t always work with ADHD01:30 – Be picky about which habits to build02:30 – Why "starting small" actually works (and what you’re really doing when building a habit)03:30 – The potted plant analogy: how habits take root05:00 – Controlling for friction (aka pests!)06:30 – How to break a habit using reverse friction07:00 – The #1 pitfall: starting too big08:00 – Building flexibility into your habit system08:30 – How to restart a habit after losing it10:00 – Final thoughts: let go of shame, restart tiny, and build again__________________________________________🧠 Coaching, resources & community:*ADHD tips delivered to your inbox: https://theadhdclaritycoach.com/page/mailing-list* group program: https://theadhdclaritycoach.com/page/eyb-group-program*individual coaching: https://theadhdclaritycoach.com/page/coaching-services

Watch on YouTube hereStruggling to remember simple steps—like turning on the oven or sending that important text—even when they really matter? You’re not alone. In this video, I explain what working memory is, why it’s often challenging for ADHD brains, and simple, real-world strategies you can use to stop dropping the ball.You’ll learn:- The difference between working memory and attention- What forgetting really means for people with ADHD- How to create support systems so you can rely on your brain (instead of fighting it)If you’ve ever had to dig the brownie box out of the trash to re-read instructions, or forget the day/time of an appointment before you could write it down—this video is for you. #ADHDInsight #WorkingMemoryADHD #AttentionVsMemory #ExecutiveFunctionCoach #LateDiagnosisADHD______________________________________________________________________________I’m Donae—an executive function coach helping ADHD adults build compassionate, sustainable systems. You don’t have to be perfect—you just need tools that fit your brain.🧠 Coaching, resources & community:*ADHD tips delivered to your inbox * Group Program*Individual Coaching 

Feeling like you never get enough done—even when you’re constantly busy? In this episode, I’m introducing the “Ta-Da List,” a simple, empowering productivity tool designed especially for ADHD brains. Learn how this practice boosts dopamine, improves time awareness, and helps shift you out of perfectionist thinking. Whether your day was full of wins or curveballs, this tool can help you celebrate what really matters—your effort!TIME STAMPS:00:00 – Intro: Why this tool is ADHD-friendly00:30 – What is a Ta-Da List?01:00 – The dopamine boost: why this matters for ADHD01:40 – “I don’t know what I did all day”: solving that mystery02:10 – How this tool improves time awareness02:40 – From perfectionism to progress: flexible thinking03:20 – Why celebrating effort increases motivation03:50 – Put everything on your Ta-Da List04:30 – Final thoughts: try this today!

Emotional regulation isn’t about “staying calm”. It’s about experiencing the full range of emotions while still staying in control when we face big feelings. In this episode, I break down emotional regulation into a powerful, practical pyramid that offers skills at each "level" : body-based, skill-based, and thought-based tools. You’ll learn why your reactions feel so strong, why “just breathe” isn’t enough, and what actually works—especially if the idea of meditation drives you nuts.Whether you're raising kids, managing a career, or just trying keep it together in rush hour traffic, this episode gives you ADHD-friendly strategies to calm your nervous system and regain control without shame or overwhelm. 00:50 – What emotional regulation actually means 01:50 – Why ADHD makes it harder to regulate emotions 02:50 – The Emotional Regulation Pyramid explained 04:00 – Body-based tools: your first line of defense 05:45 – Sensory strategies: proprioception & movement 06:30 – Ice water trick (diving reflex) to reset your system 07:10 – Why mindfulness & breathing are hard with ADHD 08:30 – How to make mindfulness ADHD-friendly 09:30 – Thought-based tools (top of the pyramid) 10:30 – Real-life example: why “just think positive” doesn’t work 12:00 – Why you need tools from all 3 levels 13:30 – Final thoughts & encouragement

Ever spend way too long researching a “simple” decision—only to feel more confused than when you started? You’re not alone. In this episode I talk about why ADHD brains fall into the “over-research” trap and how to get out of it. Learn why perfectionism, attention regulation, and priority overload lead to analysis paralysis—and the tools you can use to start making “good enough” decisions with confidence!00:00 – Intro: The ADHD over-research trap 00:30 – Why ADHD brains get stuck in research mode 01:10 – Attention regulation: why too many tabs = overwhelm 01:40 – The pedometer story: how too many features = confusion 02:30 – Narrowing your priorities = more clarity 03:00 – Perfectionism & decision fatigue 03:30 – Maximizers vs. Satisficers (and why “good enough” is powerful) 04:30 – What’s really at stake? Weigh the impact 05:00 – Save your energy for what matters 05:40 – Set time and option limits 06:30 – Accepting uncertainty: the hardest (but most freeing) part 07:00 – Final thoughts: Stop spinning. Start moving.

Why are transitions—like stopping watching Netflix to pay bills or switching from reading to getting ready for bed—so exhausting when you have ADHD? In this episode, I break down why transitions are uniquely challenging for people with ADHD and what you can do to make them easier.We’ll talk about:Why your brain resists change (even for things you like!)The power of a “neutral” activity between tasksReal-life examples, like my client “Jenna,” and how small changes helped her sleep more and stress lessHow to reduce energy drain and stop white-knuckling your way through the day✨ I'm an occupational therapist and executive functioning coach. My goal is to help people with ADHD make life easier—so you don’t have to work so hard just to keep up.👉 Subscribe for practical, neurodivergent-friendly strategies here: You Tube ChannelClarity Coaching Newsletter (ADHD Strategies to your inbox!)

In this video, I unpack the myth of laziness—especially how it shows up for people with ADHD. If you've ever told yourself, “I’m just lazy,” or felt frustrated by your inability to take action, this is for you.We'll walk through my "Am I Lazy?" Flowchart, a simple self-coaching tool that helps you identify what's really getting in the way—whether it's mental fatigue, lack of clarity, or overwhelm—and figure out how to move forward. Spoiler alert: laziness isn’t the answer. Stuckness usually is.✅ Learn how to get curious (not critical) ✅ Find practical ways to get unstuck ✅ Rebuild trust in your ability to rest, prioritize, and take action🔗 Use the link to download the flowchart!This episode on YouTube✨ Interested in More Support? Join my group coaching program!

The Perfect Planner for ADHD? Let’s Talk Time Systems That Actually WorkIf you’ve ever thought this planner is going to change my life... only to abandon it weeks later, you are not alone! Today, we’re diving into the REAL reason planners often don’t work for ADHD brains—and what to do instead. In this video, I walk you through: ✔️ The 3 essential parts of an ADHD-friendly time system✔️ Why your brain shouldn't be your to-do list✔️ How to use a dump list without drowning in it✔️ The importance of retrieval (not just collection)✔️ What to do with “boomerang tasks” that come back later✔️ And why it’s 100% okay to switch up your planner (really!)I’ll also share how I personally use my system—weekly planning, daily focus, and energy management—to stay ahead of chaos, without running myself into the ground.#ADHDplanner #ExecutiveFunctioning #ADHDtimeManagement #OccupationalTherapist #DumpList #ADHDcoaching #CalmSystems #neurodivergentlife 👇 Jump to what you need:00:00 - Welcome! Why ADHD and planners often clash01:00 - Part 1: Collection & Dump List02:00 - Why your brain shouldn't store everything03:00 - The danger of using your dump list every day04:00 - It’s okay to switch planners if you have ADHD05:00 - What about habits? Where (and when) they fit in06:00 - Part 2: Retrieving & Applying (aka Planning)07:00 - Daily views vs. weekly spreads — find what works08:00 - Example: Planning a chaotic day with ADHD09:00 - Part 3: Monitoring (aka Boomerang Tasks)10:00 - Wrap-Up + Tools to go deeper📌 Want more support? Learn about my group coaching program: https://theadhdclaritycoach.com/page/eyb-group-programFind Other Coaching Videos on my You Tube Channel: https://www.youtube.com/@theadhdclaritycoach

ADHD and Executive Functioning – The Manual vs Automatic Transmission AnalogyManaging everyday tasks with ADHD can take so much more effort than we think it should! In this video, we explore an analogy that helps explain what it's like to live with ADHD: driving a manual transmission vs. an automatic.This isn't about which brain "version" is better or worse—it's about understanding that you may need to learn how to consciously "shift gears" when others do it automatically. This DOES take more effort in the beginning, but once you master your own system, it becomes second nature!👉 Learn how to stop judging yourself and find the strategies that work for YOUR brain!#ADHDBrain #ExecutiveFunction #ADHDAnalogies #ADHDExplained #ManualTransmissionBrain#NeurodivergentMind #ADHDAwareness #ADHDAccommodations🔗 Learn more about my Group Coaching Program: https://theadhdclaritycoach.com/page/eyb-group-program🕒 Timestamps:00:00 – Intro: ADHD and the Car Analogy00:30 – Automatic vs. Manual Transmission Explained01:00 – Executive Functioning & the ADHD Brain02:00 – Why Some Skills Feel Harder With ADHD03:00 – Making Lists: It’s Not That Simple04:00 – Breaking Down the Breakdown: Why Lists Fail05:00 – Compassion and Curiosity: Not Everyone Gets It06:00 – Advocating for Yourself Without Burning Out06:30 – Normalizing Manual Transmission: Building Your Own Systems07:00 – Real-Life Example: When Automatic Feels Awkward07:30 – Wrap-Up: Understanding the Difference Makes All the Difference08:00 – Next Steps & Resources for Support

🧠 The Perfect Planner for ADHD? Let’s Talk Time Systems That Actually WorkIf you’ve ever thought this planner is going to change my life... only to abandon it weeks later, you are not alone! Today, we’re diving into the REAL reason planners often don’t work for ADHD brains—and what to do instead. In this video, I walk you through: ✔️ The 3 essential parts of an ADHD-friendly time system✔️ Why your brain shouldn't be your to-do list✔️ How to use a dump list without drowning in it✔️ The importance of retrieval (not just collection)✔️ What to do with “boomerang tasks” that come back later✔️ And why it’s 100% okay to switch up your planner (really!)I’ll also share how I personally use my system—weekly planning, daily focus, and energy management—to stay ahead of chaos, without running myself into the ground.#ADHDplanner #ExecutiveFunctioning #ADHDtimeManagement #OccupationalTherapist #DumpList #ADHDcoaching #CalmSystems #neurodivergentlife 👇 Jump to what you need:00:00 - Welcome! Why ADHD and planners often clash01:00 - Part 1: Collection & Dump List02:00 - Why your brain shouldn't store everything03:00 - The danger of using your dump list every day04:00 - It’s okay to switch planners if you have ADHD05:00 - What about habits? Where (and when) they fit in06:00 - Part 2: Retrieving & Applying (aka Planning)07:00 - Daily views vs. weekly spreads — find what works08:00 - Example: Planning a chaotic day with ADHD09:00 - Part 3: Monitoring (aka Boomerang Tasks)10:00 - Wrap-Up + Tools to go deeper📌 Want more support?💬 Learn about my group coaching program: https://theadhdclaritycoach.com/page/...

Struggling to keep track of all the things? 😵‍💫 You’re not alone—and there’s a better way. In this video, ADHD coach and occupational therapist Donae introduces a powerful executive functioning tool: the Dump List Weekly Planner. This simple, ADHD-friendly system helps you organize your mental clutter, break down overwhelming tasks, and plan your week without burnout.Whether you’ve been officially diagnosed with ADHD, suspect you might have it, or just find adulting and executive functioning exhausting, this strategy is designed for brains like yours.🔹 What You’ll Learn:How to use a "dump list" to declutter your mindWhy looking at everything every day is hurting your productivityHow to break multi-step tasks (like taxes and returns!) into doable piecesWhen (and why) to ignore your to-do listA system that works with your brain—not against it🎧 Also available on the ADHD Crash Course podcast!📋 FREE ADHD Planner Download ➡️ https://theadhdclaritycoach.com/page/dump-list-planner-freebie✨ Interested in More Support for your overwhelm needs? Join my group coaching program!https://theadhdclaritycoach.com/page/eyb-group-program🔔 Subscribe for more tools built for your brain!📌 Don't forget to like, subscribe, and hit the bell #ADHDCoach #OccupationalTherapist #AdultADHD #ExecutiveFunction #ToDoListTips #DumpList #ADHDPlanner #NeurodivergentProductivity #ADHDSupport #ADHDEducation #ADHDStrategies #WeeklyPlanning⏱️ Timestamps:00:00 – Introduction: Who this video is for (ADHD, executive functioning challenges)00:38 – What is a Dump List and Why It’s Helpful01:25 – Step 1: Dump everything from your brain (no order, no judgment)02:10 – Step 2: Identify what must happen this week03:00 – How to break down multi-step tasks like taxes04:00 – Dealing with non-urgent tasks like driving lessons05:00 – Key Rule: Hide the dump list after planning your week06:00 – Why reviewing the whole dump list daily causes overwhelm07:00 – Example: Breaking down a task like getting passports08:00 – How to assign small pieces of big tasks to specific days09:00 – Example: Medications & time-based reminders10:00 – Example: Annoying errands like returns – how to handle them11:00 – Example: Dealing with emotional or frustrating tasks like insurance claims12:00 – How to use a calendar to track “boomerang” tasks13:00 – Ways to break down tasks: Steps, Time, Emotional energy14:00 – Getting more information before plugging in a task15:00 – How to handle missed tasks & why flexibility matters16:00 – Glass balls vs plastic balls: Prioritizing what matters17:00 – Key ADHD challenge: Filtering and prioritizing18:00 – Summary: Focus only on what’s in front of you each day#ADHDCoach #OccupationalTherapist #AdultADHD #ExecutiveFunction #ToDoListTips #DumpList #ADHDPlanner #NeurodivergentProductivity #ADHDSupport #ADHDEducation #ADHDStrategies #WeeklyPlanning

🧠 ADHD in Girls: What It Really Looks Like | Real Stories & Insights📌 What does ADHD look like in girls? Is it different from how it appears in boys? And why does it matter?In this episode, we dive deep into what ADHD can look like in girls and women—through the lens of eight real-life stories. From emotional regulation issues to sensory processing disorders, we'll uncover how ADHD impacts daily life and relationships and why it can be easy to miss or misinterpret these impacts.These stories reveal the unique, often overlooked ways ADHD shows up in girls, especially the inattentive type that’s commonly missed in childhood. If you’re an adult woman exploring an ADHD diagnosis, or a parent wondering if your daughter might have ADHD, or a professional who supports neurodivergent individuals, this is for you!As an ADHD coach and occupational therapist, I’ve worked with countless women who were diagnosed later in life—and their journeys often begin with stories like these.Understanding ADHD in Girls: Real Life Stories and Insights:TIME STAMPS00:00 ADHD and girls03:44 Ellie08:42 Natalia12:43 Meg16:38 Jessie20:23 Shreya22:47 Jada24:58 Faith27:59 Lily31:14 Wrap Up🧠 Looking for Support for Learning to Work With Your Brain?Join the waitlist for my next group program here 

In this video, I explain how sensory differences between parents and children can cause guilt, burnout, and dysregulation—especially for neurodivergent parents.This video offers practical tools and insights to help you navigate sensory overload and advocate for your own needs while still showing up for your kids!Whether you’re struggling with being touched out, overwhelmed by noise, or just need permission to take a break, this video will give you both strategies and emotional validation.✨ Join my FREE Sensory Strategies for ADHD training (link below)!https://theadhdclaritycoach.com/page/webinar-registration-1✨ Interested in More Support for your sensory needs? Join my group coaching program!https://theadhdclaritycoach.com/page/eyb-group-program⏱️ Timestamps:0:00 – Intro & Topic: Sensory needs in parenting0:30 – The sensory onslaught of kids1:00 – Guilt and the pressure to "power through"2:00 – What happens when we suppress our needs2:45 – Dysregulation: shutdown vs. meltdown3:10 – Modeling self-care helps kids too4:00 – Strategy 1: Taking sensory breaks5:00 – Strategy 2: Talking to your kids about it6:00 – ADHD, sensory issues, and body awareness7:00 – How to build interoceptive skills8:00 – Strategy 3: Dulling sensory input (visual & auditory)9:00 – Strategy 4: Managing touch when you're touched out10:00 – The power of proprioceptive input11:00 – Examples of proprioceptive activities12:00 – Guilt is not helpful—self-compassion is13:00 – Reframing sensory mismatch- it can offer your kids skills!14:00 – Closing thoughts: You’re doing a good job!#ADHDParenting#SensoryProcessing#ExecutiveFunctioning#NeurodivergentParent#TouchedOut#ParentingWithADHD#OccupationalTherapy#SensoryOverload#MomGuilt#RegulationSkills

Today I’m chatting with Shell Mendelson, an author and career coach who teaches how you can find the right career path with ADHD.She helps multi-passionate professionals discover how to explore their interests and consider essential career factors on their journey to unlock their career path.In this podcast, we discuss :Challenges for college students in early career planningHow to identify your skills, goals, needs and accommodationFields of fascination – those areas of interest that have been neglected in the past, but can be explored nowChallenges of multi passionate individuals and the importance of prioritizing interests and taking actionHow to recognize and overcome the "safekeeping self" by asking questions and exploring you possibilitiesHow late-diagnosed and/ or older clients may face more challenges due to past experiences, current responsibilities and negative self talkHow to advocate for yourself throughout the interview process and beyondHow to reach Shell: https://passiontocareer.com

In this podcast episode, I'm chatting with Skye Waterson, a former academic turned coach, podcast host, and founder of an international ADHD support service, Unconventional Organisation.Skye's services help overwhelmed professionals with ADHD create focused, balanced days for themselves and their families. Today she’s speaking about time and overwhelm and offers her tips on prioritization, delegation and how we can ease transitions between high to low dopamine tasks!Connect with Skye via Instagram @‌unconventionalorganisation or visit her website at ADHD Treatment Online | Coaching for Symptom Management  for her prioritization filter and additional resources.

Sometimes when we struggle, we find ourselves believing the same old "stories" that have been bouncing around in our heads for years.Things like:"I always drop the ball""I'm such a disaster""I don't trust myself to make changes".Not only do these shame-based stories wear us down, they move us far away from problem solving. That's because in order to effectively solve problems, we need to be open and curious. Self judgment is just the opposite of that! Self judgment doesn't attempt to look for answers because it thinks it already has them! If you have these kind of negative stories on repeat, they may be preventing you from actually finding the strategies that will work for your brain!. In this episode of ADHD Crash Course, I talk about how my client's old stories impacted her and how she challenged those stories. As a returning college student with a bumpy academic past, she had some stories to push back on when she got behind in her assignments. I'll also talk about what happened next; how working on challenges like executive functioning skills and managing her overwhelm became much more doable once her brain moved off of the self criticism and into problem solving! 

In this 2 episode podcast interview, I chat with Dr. Tamara Rosier, author of Your Brain's Not Broken and You, Me, & Our ADHD Family. In the second episode, we'll continue to discuss her new book, including these topics:how to repair when we've made mistakes in our relationshipsunder and over functioning (and why it matters for ADHD)teaching our children with ADHD to self advocatethe 3 kinds of empathy how those with ADHD can balance if they have too much "heart empathy"Want to connect with Dr. Rosier? You can find her here.

In this 2 episode podcast interview, I chat with Dr. Tamara Rosier, author of Your Brain's Not Broken.We'll discuss her new book, You, Me, & Our ADHD Family!Topics we cover in this 2 podcast series:using transformational rather than survival thinkingthe importance of regulating your nervous system building self awarenesssafe people: how to recognize them as well as determine if YOU are one for othersthe three kinds of empathy (and which one tends to be out of balance for many of us!)how empathy can go wrong for those of us with ADHDWant to connect with Dr. Rosier? You can find her here.

ADHD impacts our ability to regulate our attention, activity level, and emotions! We need easy tools to help us regulate in order to show up the way we want.Sensory strategies are the perfect "body-level" tool that can help you calm down, increase your energy, improve your focus and manage BIG emotions! In this episode, we'll learn how to use this powerful tool for self-regulation.Want more tools? Sign up for my FREE 5 day Sensory Strategies for ADHD email series here!Interested in joining us for my NEW Group Coaching Membership? Use the code CRASH COURSE for the month of December for a BIG discount on your first month here!

Task initiation is an executive functioning skill and can be a HUGE struggle for us (especially when we're overwhelmed). What can we do? (other than "try harder" or "just do it"). Today I'll share tips to help you get started when your motivation, energy, interest are running low!

The use of ADHD medications is a personal choice and one that can generate a good amount of confusion. How do we know whether or not to try medication as a tool to manage ADHD? What are the benefits? What are the risks? Is the stigma that continues to surround the use of ADHD medications warranted? In this episode, I'll discuss some of the questions you can ask as yourself and your mental health provider as you navigate this complex topic. 

Today I chat with Meredith Carder, author of "It All Makes Sense Now: Embrace Your ADHD Brain to Live a Creative and Colorful Life". Meredith is an ADHD coach, content creator, speaker and author who is passionate about helping those with ADHD live their best lives!In this episode we discuss:-late ADHD diagnosis and its impact-how shame can block our progress- the need for cognitive flexibility- tips for building a strategy toolbox that will work for your brain- and more!Want to connect with Meredith?Instagram:   / hummingbird_adhd  Website: https://meredithcarder.com/Book: https://meredith-rose-carder.mykajabi...