ADHD Adultish

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 why, and where the hell your coffee went (hint: not your mouth).

We’ll talk about what’s actually going on in your brain, and I’ll share some ADHD-friendly strategies to help you stop losing your stuff — or at least lose it in more creative places.

Grab your magnifying glass (or your third cup of coffee), and let’s crack the case.

What’s inside:

• What inattention, impulsivity, and low working memory really look like in everyday life
• Why ADHD brains are basically mystery generators
• 5 chaos-friendly strategies for finding your stuff (and forgiving your brain)

Links & Resources:

• Come say hi on Instagram → @adhdadultish
• Want help making life less chaotic? → levelupadhd.com
• Giant Post-it Notes → https://amzn.to/4271i2B

Let’s connect!

DM me your weirdest lost-item ADHD mystery — I wanna know what’s in your freezer. And don’t forget to follow the show so you don’t miss next week’s chaos!

“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 contributes to overwhelm, and most importantly, how to stop letting it boss you around.

We’ll talk about:

• Why ADHD brains rebel against “should”
• The mental tug-of-war caused by competing brain networks (nerdy but cool)
• How to pause, reflect, and reframe when the “shoulds” creep in
• Why some “shoulds” are actually helpful—if they come from kindness

If you're tired of feeling like you're failing at life because of some invisible list of “shoulds,” this one's for you.

👉 Grab the Quick Wins Playbook — an ADHD-friendly guide to building momentum with small, doable wins (no shame required):

👉 Follow me on Instagram: @ADHDAdultish

👉 Learn more about ADHD coaching or book a free discovery call:

https://levelupmyadhd.com/coaching

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

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 when your brain wants to do literally anything else.

These rituals aren’t rigid routines or 45-minute meditations. They’re short, ADHD-friendly tools you can actually remember to use — and they make a huge difference in focus, follow-through, and feeling less like a chaos tornado.

• 💻 Check out Alan’s work: addcrusher.com
• 🎯 Need habit help? Build Habits That Stick

Tried one of the rituals? Got your own ADHD-friendly routine hack? DM me on Instagram @adhdadultish or drop a comment — I wanna know what’s working for you.

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 MacGyver mode. I'm sharing my favorite creative ADHD hacks that work for my beautifully chaotic ADHD brain — and maybe yours, too.

In this episode, you’ll hear:

• The Hype Man Hack: Why having someone to hype you up (shoutout to my accountability buddy Tracy!) is pure ADHD magic — and how you can even use an AI helper if your Tracy is busy.
• Cool Gear, Big Dopamine: How something as simple as a new accessory (shoutout to my Garmin watch) can unlock your motivation.
• The “Potion Master” Hack: Turning mundane tasks into epic adventures (or at least fun rituals) that your brain actually enjoys.
• Do It Your Way: Why embracing the “If It Works, It Works” mindset can free you from the guilt spiral of not doing things "the right way."

Resources Mentioned:

• Quick Wins Playbook — Grab my no-stress guide to boosting confidence and crushing your goals.
• ADHD Routine Starter Kit — Start building routines without losing your sanity.
• AI ADHD Habit Helper — Your new best friend for accountability and irreverent encouragement.

Your Turn:

What's your weirdest ADHD hack that actually helps you get stuff done? DM me on Instagram, email me, or shout it into the void — I can't wait to hear!

If you enjoyed this episode, subscribe, share it with your favorite distracted human, and leave a review — it helps a ton!

Catch you next time, and remember: If it looks ridiculous but keeps your life together, it's valid AF.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

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 ridiculously hard to know what we actually need. Add in shame-based motivation, executive dysfunction, and sensory overload, and suddenly, meeting basic needs feels like trying to decode an encrypted message.

✅ Why “listen to your body” is useless advice for ADHDers

✅ How our interoception is wonky, making body signals feel mute, overwhelming, or confusing

✅ Why executive dysfunction keeps you from acting on what you know you need

✅ Practical, ADHD-friendly strategies to recognize and respond to body signals before you’re in full meltdown mode

💡 Want a simple system to check in with your body before you hit crisis mode? Grab the ADHD Routine Starter Kit — it’s free, quick, and gives you ADHD-friendly ways to improve meeting your body’s needs. - https://levelupmyadhd.kit.com/adhd-routine-starter-kit

Feelings wheel: https://feelingswheel.com/

👉 Subscribe so you don’t miss an episode

👉 Rate & Review — because your reviews help other people with ADHD find this show!

👉 Share this episode with someone who needs to hear it!

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 that procrastination is more about emotion regulation, not time management or motivation.

In this episode, we’re breaking down:

• Why ADHD brains procrastinate: From emotional avoidance and dopamine deficits to time blindness and perfectionism, we’re diving into the real reasons behind all that avoiding.
• The sneaky side of procrastination: Meet procrastiplanning, procrastilearning, and procrastivity — the unholy trinity of feeling productive without actually tackling the main task.
• ADHD-friendly strategies to fight back: From removing roadblocks and breaking tasks into tiny steps to reframing perfectionism and celebrating every win, we’ve got tips to help you stop avoiding and start doing.

Resources Mentioned:

• Quick Wins Playbook

Liked this episode? Don’t forget to hit subscribe and leave a review — it’s like tipping your podcaster in dopamine. And if you try any of the strategies from today’s episode, let me know! Tag me on Instagram @adhdadultish or drop a comment if you’re listening on a platform that lets you do that.

Until next time, keep chasing those small wins and remember — progress over perfection!

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

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 late) or dragging on forever (why does this meeting feel like it’s never going to end?!).

So in this episode, we’re breaking down:

✔ Why ADHD brains struggle with time perception (Hint: It’s a brain wiring issue, not a personal failing)

✔ The “ADHD Time Warp” and why we either overestimate or underestimate time

✔ How ADHD’s “fast internal clock” makes waiting unbearable but deadlines invisible

✔ Practical ADHD-friendly strategies to see time, manage it better, and stop time-blindness from running your life

Download the ADHD Routine Starter Kit

⭐ Leave a review! If this episode helped you, drop a rating & review on your favorite podcast platform. It helps more ADHDers find the show!

📢 Share it with a friend! If you know someone who also feels like time is a vague concept, send this episode their way.

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 drains) your energy, you can set yourself up for more of those good focus days.

🔥 What a flow state actually is — and how it’s different from hyperfocus

⚡ Why ADHD focus isn’t inconsistent — it’s situationally inconsistent

🛠️ Tracking your energy, environment, and habits to find your personal focus formula

📊 Adjusting your routines for high-energy, low-energy, and chaotic days

🎯 Simple strategies to increase your chances of hitting a flow state

Want to track your patterns and figure out what actually helps you focus? Check out the ADHD Flow Tracker.

📥 Get it here or find it in the resources section at levelupmyadhd.com.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

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, sensory tools, and dopamine boosters — all things that help us cut our ADHD brains loose for a while. From rolling dice in TTRPGs to binge-watching hydraulic press videos, I’ll help you lean into the chaos and embrace what makes your brain happy.

Everything I mention in this episode is linked on my blog here:

👉 Read the Blog Here

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 the toll it takes on our mental, emotional, and even physical well-being.

If you’ve ever felt like you’re losing yourself in the effort to “keep up,” this episode is for you.

Let's Connect:

Website: levelupmyadhd.com

Facebook: www.facebook.com/levelupmyadhd

Instagram: www.instagram.com/adhdadultish/

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab