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 mind
Why looking at everything every day is hurting your productivity
How to break multi-step tasks (like taxes and returns!) into doable pieces
When (and why) to ignore your to-do list
A 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 Helpful
01:25 – Step 1: Dump everything from your brain (no order, no judgment)
02:10 – Step 2: Identify what must happen this week
03:00 – How to break down multi-step tasks like taxes
04:00 – Dealing with non-urgent tasks like driving lessons
05:00 – Key Rule: Hide the dump list after planning your week
06:00 – Why reviewing the whole dump list daily causes overwhelm
07:00 – Example: Breaking down a task like getting passports
08:00 – How to assign small pieces of big tasks to specific days
09:00 – Example: Medications & time-based reminders
10:00 – Example: Annoying errands like returns – how to handle them
11:00 – Example: Dealing with emotional or frustrating tasks like insurance claims
12:00 – How to use a calendar to track “boomerang” tasks
13:00 – Ways to break down tasks: Steps, Time, Emotional energy
14:00 – Getting more information before plugging in a task
15:00 – How to handle missed tasks & why flexibility matters
16:00 – Glass balls vs plastic balls: Prioritizing what matters
17:00 – Key ADHD challenge: Filtering and prioritizing
18:00 – 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 STAMPS

00:00 ADHD and girls

03:44 Ellie

08:42 Natalia

12:43 Meg

16:38 Jessie

20:23 Shreya

22:47 Jada

24:58 Faith

27:59 Lily

31:14 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 parenting
0:30 – The sensory onslaught of kids
1:00 – Guilt and the pressure to "power through"
2:00 – What happens when we suppress our needs
2:45 – Dysregulation: shutdown vs. meltdown
3:10 – Modeling self-care helps kids too
4:00 – Strategy 1: Taking sensory breaks
5:00 – Strategy 2: Talking to your kids about it
6:00 – ADHD, sensory issues, and body awareness
7:00 – How to build interoceptive skills
8:00 – Strategy 3: Dulling sensory input (visual & auditory)
9:00 – Strategy 4: Managing touch when you're touched out
10:00 – The power of proprioceptive input
11:00 – Examples of proprioceptive activities
12:00 – Guilt is not helpful—self-compassion is
13:00 – 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 planning
• How to identify your skills, goals, needs and accommodation
• Fields of fascination – those areas of interest that have been neglected in the past, but can be explored now
• Challenges of multi passionate individuals and the importance of prioritizing interests and taking action
• How to recognize and overcome the "safekeeping self" by asking questions and exploring you possibilities
• How late-diagnosed and/ or older clients may face more challenges due to past experiences, current responsibilities and negative self talk
• How to advocate for yourself throughout the interview process and beyond

How 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 relationships
• under and over functioning (and why it matters for ADHD)
• teaching our children with ADHD to self advocate
• the 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 thinking
• the importance of regulating your nervous system 
• building self awareness
• safe people: how to recognize them as well as determine if YOU are one for others
• the 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 ADHD

Want 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!