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 shame

Video 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 ADHD
01:30 – Be picky about which habits to build
02:30 – Why "starting small" actually works (and what you’re really doing when building a habit)
03:30 – The potted plant analogy: how habits take root
05:00 – Controlling for friction (aka pests!)
06:30 – How to break a habit using reverse friction
07:00 – The #1 pitfall: starting too big
08:00 – Building flexibility into your habit system
08:30 – How to restart a habit after losing it
10:00 – Final thoughts: let go of shame, restart tiny, and build again

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🧠 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 here

Struggling 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-friendly

00:30 – What is a Ta-Da List?

01:00 – The dopamine boost: why this matters for ADHD

01:40 – “I don’t know what I did all day”: solving that mystery

02:10 – How this tool improves time awareness

02:40 – From perfectionism to progress: flexible thinking

03:20 – Why celebrating effort increases motivation

03:50 – Put everything on your Ta-Da List

04:30 – 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 tasks
  
  
• Real-life examples, like my client “Jenna,” and how small changes helped her sleep more and stress less
  
  
• How 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:

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Clarity 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 Work

If 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 clash

01:00 - Part 1: Collection & Dump List

02:00 - Why your brain shouldn't store everything

03:00 - The danger of using your dump list every day

04:00 - It’s okay to switch planners if you have ADHD

05:00 - What about habits? Where (and when) they fit in

06:00 - Part 2: Retrieving & Applying (aka Planning)

07:00 - Daily views vs. weekly spreads — find what works

08:00 - Example: Planning a chaotic day with ADHD

09:00 - 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-program

Find Other Coaching Videos on my You Tube Channel: https://www.youtube.com/@theadhdclaritycoach

ADHD and Executive Functioning – The Manual vs Automatic Transmission Analogy

Managing 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 Analogy
00:30 – Automatic vs. Manual Transmission Explained
01:00 – Executive Functioning & the ADHD Brain
02:00 – Why Some Skills Feel Harder With ADHD
03:00 – Making Lists: It’s Not That Simple
04:00 – Breaking Down the Breakdown: Why Lists Fail
05:00 – Compassion and Curiosity: Not Everyone Gets It
06:00 – Advocating for Yourself Without Burning Out
06:30 – Normalizing Manual Transmission: Building Your Own Systems
07:00 – Real-Life Example: When Automatic Feels Awkward
07:30 – Wrap-Up: Understanding the Difference Makes All the Difference
08:00 – Next Steps & Resources for Support

🧠 The Perfect Planner for ADHD? Let’s Talk Time Systems That Actually Work
If 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 clash
01:00 - Part 1: Collection & Dump List
02:00 - Why your brain shouldn't store everything
03:00 - The danger of using your dump list every day
04:00 - It’s okay to switch planners if you have ADHD
05:00 - What about habits? Where (and when) they fit in
06:00 - Part 2: Retrieving & Applying (aka Planning)
07:00 - Daily views vs. weekly spreads — find what works
08:00 - Example: Planning a chaotic day with ADHD
09:00 - 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/...