Ever feel like mainstream success advice – wake up at 4am, run marathons, host constantly – sounds exhausting? That’s because it’s most likely provided by people with endless physical energy. In this episode, award-winning ADHD coach and meditation teacher, Ying shares the concept of overexcitability from Polish psychologist Dabrowski’s theory of positive disintegration, exploring five categories of overexcitability/intensity needs: psychomotor, sensual, intellectual, imaginational, and emotional.

For many late-diagnosed ADHD adults, especially those who experience the world with vivid depth, understanding which needs actually sustain you (versus which ones hit diminishing returns) changes everything.

Ying shares her own discovery that she’s “Type B ambitious”: deeply driven to grow, learn, and contribute, but without that relentless physical energy the success culture glorifies. Through personal reflections on relating, travel, social media use, and how she structures her time, Ying explores how her intellectual overexcitability (that thirst for knowledge) is actually the foundation of what counts as bonding, novelty, and fulfillment for her. If you’ve ever felt like you’re ambitious but don’t fit the hustle culture mold, this framework might help you design a life that actually matches your brain’s natural way of operating, not someone else’s.

00:00 intro and update

01:45 what is overexcitability

06:10 rethinking how I met my needs

08:47 type B ambitious, ambitious without the psychomotor overexcitability

12:02 my coaching philosphy: accomplish more by doing less

13:40 intuition need important but not included in the overexcitability model

14:53 rethinking how I structure my weekends, evening, travel

16:02 novelty needs, which one doesn’t have diminishing marginal return

19:08 what needs am I trying to satisfy on social media

20:59 summary

Listen now on Apple Podcast, Spotify and Youtube. Click here for podcast episodes.

Resources:

To learn more about Dabrowski’s theory, check out:
Dabrowski Center’s podcast episode on Overexcitabilities and Dabrowski’s theory. Book recommendation: Living with Intensity

Another podcast episode ‘Meeting Intensity Needs’ from AuDHD Flourishing, which partially inspired this podcast episode of my own.

Join meditation teacher and ADHD coach Ying, aka me, for a grounding mindfulness practice that uses nature as your anchor. This gentle, sensory-rich meditation is perfect for ADHD brains seeking a concrete way to experience and practice non-judgmental awareness. I first learnt this practice from my good friend, also a great meditation teacher, Lisa Pedscalny.

What You’ll Need:
Any natural object (rock, leaf, flower, pinecone, feather, etc.)
Or simply use your hands if no natural object is available

What You’ll Experience:
Explore mindfulness through sight, touch, and physical sensation
Practice radical acceptance using nature as your guide
Learn to observe without judgment – the essence of mindfulness
End with the beautiful poem “Wild Geese” by Mary Oliver

This practice adapts traditional mindfulness techniques to be more accessible for neurodivergent minds by providing tangible focus points and multi-sensory engagement. Whether you’re new to meditation or looking for ADHD-friendly practices, this guided session offers a peaceful way to connect with the present moment.

Timemark:
00:00 Intro to the Practice
01:03 Guided Meditation

Perfect for:
✨ ADHD brains seeking concrete meditation anchors
✨ Anyone wanting to connect with nature mindfully
✨ Those struggling with traditional “empty mind” meditation
✨ Building self-acceptance and non-judgmental awareness

💚 If this practice resonates with you, please share it with someone who might benefit and subscribe for more ADHD-friendly meditation content!

Remember: There’s no “perfect” way to meditate – just your way. You belong in the family of things. 🦆

More from Ying:
→ Book a coaching discovery call with me, exploring mindful, strategic, and multi-dimensional coaching designed to help you accomplish more by doing less: https://calendly.com/ying21/discovery
→ ADHD-friendly digital tools: https://adhdasiangirl.com/product-category/tools/
→ Join my newsletter: https://adhdasiangirl.substack.com

🧘‍♀️ Figure 8 Breathing: ADHD-Friendly Mindfulness Practice Join meditation teacher and ADHD coach Ying for a unique twist on traditional breathing meditation. This figure 8 breathing technique combines mindful breathing with gentle hand movements, making meditation more accessible for ADHD brains

Timestap:

00:00 Intro to the Practice

01:46 Guided Meditation

What You’ll Learn:

✨ How to practice figure 8 breathing meditation

✨ Combining breath awareness with physical movement

✨ Making mindfulness more tangible and engaging

✨ ADHD-accessible meditation techniques

Perfect for:

People with ADHD seeking accessible meditation

Beginners looking for engaging breathing exercises

Anyone wanting to try movement-based mindfulness

Those who struggle with traditional seated meditation

💡 Why This Works:

By engaging both breath and gentle movement, this technique gives your ADHD brain multiple points of focus, making it easier to stay present and engaged throughout the practice.

Want more ADHD-friendly mindfulness tools?

New meditations every Thursday

Subscribe & hit the bell for future guided practices, tools, and reflections from the intersection of ADHD, mindfulness, and Asian identity.

More from Ying:

→ Book a coaching discovery call with me, exploring mindful, strategic, and multi-dimensional coaching designed to help you accomplish more by doing less: https://calendly.com/ying21/discovery

→ ADHD-friendly digital tools: https://adhdasiangirl.com/product-category/tools/

→ Join my newsletter: https://adhdasiangirl.substack.com

— #adhd #meditation

Feeling overwhelmed, stuck in shame, or hard on yourself? This short self-compassion meditation is designed to help you soften those spirals and reconnect with kindness — especially for ADHD brains.

I’m Ying, a meditation teacher and ADHD coach. In this practice, I’ll guide you through 3 science-backed steps to cultivate self-compassion — especially when you’re feeling behind, rejected, ashamed, or stuck.

Timestaps:

00:00 – Intro

01:49 – Guided Meditation

🔹 Based on Dr. Kristin Neff’s research

🔹 No need to clear your mind — this is ADHD-friendly

🔹 Perfect for moments of doubt, overwhelm, or emotional dysregulation

🌱 Whether you’re new to mindfulness or returning to yourself again, this gentle practice is great!

Want more ADHD-friendly mindfulness tools?

✨ New meditations every Thursday

Subscribe & hit the bell for future guided practices, tools, and reflections from the intersection of ADHD, mindfulness, and Asian identity.

More from Ying:

→ Book a coaching discovery call with me, exploring mindful, strategic, and multi-dimensional coaching designed to help you accomplish more by doing less:

https://calendly.com/ying21/discovery

→ ADHD-friendly digital tools: https://adhdasiangirl.com/product-category/tools/

→ Join my newsletter: https://adhdasiangirl.substack.com — #adhd #meditation

Looking for a mindfulness meditation that’s actually ADHD-friendly? 🧠

✨ Join ADHD coach and meditation teacher Ying for this gentle Lotus Breathing practice—a movement-based, somatic breathing meditation designed to calm your nervous system, anchor your focus, and ease your mind without forcing stillness.

What is Lotus Breathing? Lotus Breathing pairs simple hand movements (open + close) with your breath (inhale + exhale), giving you a tangible anchor to return to—perfect for ADHD brains or anyone who struggles with traditional breath awareness meditations.

This practice is: Ideal for ADHD, HSP, and neurodivergent folks Great for focus, emotional regulation, and grounding Easy to do sitting, lying down, or even standing. Ideal for folks who enjoy meditating with music.

Time Stamps:

00:00 – Intro

02:27 – Guided Practice

Want more ADHD-friendly mindfulness tools? Subscribe & hit the bell for future guided practices, tools, and reflections from the intersection of ADHD, mindfulness, and Asian identity.

More from Ying:

→ Book a coaching discovery call with me

→ ADHD-friendly digital tools

→ Read my mindful reflections on ADHD

Looking for a mindfulness meditation that’s actually ADHD-friendly? 🧠

✨ Join ADHD coach and meditation teacher Ying for this gentle Lotus Breathing practice—a movement-based, somatic breathing meditation designed to calm your nervous system, anchor your focus, and ease your mind without forcing stillness.

What is Lotus Breathing? Lotus Breathing pairs simple hand movements (open + close) with your breath (inhale + exhale), giving you a tangible anchor to return to—perfect for ADHD brains or anyone who struggles with traditional breath awareness meditations.

This practice is: Ideal for ADHD, HSP, and neurodivergent folks Great for focus, emotional regulation, and grounding Easy to do sitting, lying down, or even standing. Ideal for folks who enjoy meditating without music.

Time Stamps:

00:00 – Intro

02:27 – Guided Practice

Want more ADHD-friendly mindfulness tools? Subscribe & hit the bell for future guided practices, tools, and reflections from the intersection of ADHD, mindfulness, and Asian identity.

More from Ying:

→ Book a coaching discovery call with me

→ ADHD-friendly digital tools

→ Read my mindful reflections on ADHD

In this episode of ADHD Gathering, host Ying interviews Dr. Rebecca Jackson, a positive psychology coach and fellow ADHD and autistic individual. They discuss Dr. Jackson’s journey from recognizing her ADHD symptoms to receiving a diagnosis, the challenges she faced, and the strategies she uses to manage her condition. Key topics include energy management, somatic and sensory practices, and the dark side of strengths like the love of learning. Dr. Jackson emphasizes the importance of joy, fun, and community support while sharing her own experiences, including an inspiring trek to Everest Base Camp. The episode provides valuable insights into living a fulfilling life with ADHD through self-awareness, adaptability, and leveraging personal strengths.

00:17 Meet Dr. Rebecca Jackson

00:57 Recognizing ADHD Signs

03:07 Managing ADHD: Strategies and Tools

06:40 Somatic and Sensory Practices

16:46 Building Sustainable Habits

24:48 Positive Psychology Coaching for ADHD

29:13 Everest Base Camp Adventure

33:23 Final Thoughts and Parting Wisdom

Listen now on Apple Podcast and Spotify

Find more podcast episodes.

Find this episode’s transcript here.

Dr Rebecca Jackson is a positive psychology coaching research practitioner. She researches best practice in safely, effectively and inclusively coaching autistic and ADHD adults. She is autistic and ADHD and, in coaching, specialises in work on zest, energy stewardship, self-regulation, motivation, authenticity and executive functioning. She also examines the role of games, humour, whimsy and fun in coaching. When Rebecca’s not eating, sleeping and breathing coaching, she can be found hiking with her dog or planning her next travel adventure. Or pretending to be a blue dragonborn paladin in Dungeons and Dragons. 

How to connect with Dr. Rebecca Jackson:

Website

In this episode of ADHD Gathering, host Ying interviews Sydni, a prominent ADHD creator known for her online presence and educational content. Sydni shares her personal journey with ADHD, detailing her experiences from childhood struggles to her eventual diagnosis in her mid-twenties. She discusses the impact of ADHD on her life, including her roles as a mother and a science communicator. Sydni also delves into the science behind creativity in ADHD brains and offers practical advice for managing the influx of ideas typical of individuals with ADHD. Listeners are encouraged to embrace their uniqueness and find strength in their ADHD experiences.

00:00 Introduction to ADHD Gathering Podcast

00:17 Meet Sydni: An ADHD Advocate

01:55 Sydni’s ADHD Diagnosis Journey

07:20 Challenges and Reflections on ADHD

09:17 Intersectionality and ADHD

12:15 Science Communication and ADHD

19:41 Creativity and ADHD

28:32 Final Thoughts and Encouragement

Listen now on Apple Podcast and Spotify

Find more podcast episodes.

Find this episode’s transcript here.

Sydni Rubio (she/her) is an enthusiastic mother of one with a passion for neuropsychology, sarcasm, and learning. She received her Bachelor’s of Science in Biomedical Sciences & Chemistry in 2018, and has Master’s level experience in genetics and microbiology research. Sydni cares deeply for the education of and advocacy for ADHD and neurodiversity, gender equality, Endometriosis, pregnancy loss, and Ehlers-Danlos Syndrome. You can follow Sydni’s shenanigans on her Twitter account: What in the ADHD?

How to connect with Sydni:

Website

YouTube Video: Creativity, ADHD, the DMN, and why we have so many ideas

YouTube Video: ADHD and starting projects only to abandon them – why we do it and how to manage

Notion Resource: Research article summaries on ADHD, autism, medication, etc.

In this episode host, Ying, interviews James Douglas Jr., an African American male therapist and ADHD coach, about his experiences living with ADHD. James shares his journey from being diagnosed at six years old to struggling with ADHD in college while balancing Division I basketball, and eventually becoming a therapist. They discuss topics including the importance of metacognition, the value of a growth mindset, and how structured sports helped James manage his ADHD. They also delve into strategies for managing ADHD in youth, couples, and families, emphasizing communication, emotional regulation, and the role of mindfulness. James offers insights into overcoming shame, empowering youth, and his upcoming course for parents and adults with ADHD.

00:00 Introduction

01:04 James’ ADHD Journey: From Diagnosis to College Struggles

03:33 Overcoming Academic Challenges and Finding a Career Path

08:45 The Role of Sports and Structure in Managing ADHD

09:47 ADHD Coaching and Personal Resilience

10:25 Balancing Life and Avoiding Burnout

12:01 Impacting the ADHD Community as an African American Male Therapist

15:01 Supporting ADHD Youth: Building Confidence and Growth Mindset

22:30 Mindfulness and ADHD: Staying Present & Celebrating Wins

24:29 ADHD in Relationships: Communication and Emotional Regulation

30:16 Final Thoughts and Words of Encouragement

Listen now on Apple Podcast and Spotify

Find more podcast episodes.

Find this episode’s transcript here.

Welcome! I’m an ADHD Coach, Mental Health, and Marriage and Family Therapist dedicated to supporting youth, adults, parents, couples, and families on their journey toward growth and self-discovery. My work is rooted in empathy and a deep understanding of ADHD, informed by my journey of transforming my challenges with ADHD into strengths.

Beyond therapy and coaching, I partner with startups and companies to implement strategies that support neurodivergent employees. By sharing insights, knowledge, and tools, I help individuals and organizations foster inclusive environments where every employee can thrive.

If you’re ready to embrace your strengths and achieve your fullest potential, let’s connect. Together, we can navigate the path to self-empowerment and success.

How to connect with James:

Website

Linkedin

Instagram

Tiktok

In this episode of ‘ADHD Gathering,’ host Ying, also known as ADHD Asian Girl, interviews Dr. Mariely Hernandez, a licensed clinical psychologist and postdoctoral research fellow at Columbia University Medical Center. They discuss Dr. Hernandez’s journey from researching bipolar disorder to focusing on ADHD, her personal ADHD diagnosis in her twenties, and how she navigates life as a mother of two active boys. Dr. Hernandez shares insights into managing work-life balance, leveraging strengths as someone with ADHD, and the importance of asking for help. The conversation also touches on the challenges and strategies in combining professional responsibilities with parenting while dealing with ADHD.

Listen now on Apple Podcast, Spotify and Youtube.

Find more podcast episodes.

Find this episode’s transcript here.

Mariely Hernandez, Ph.D is a licensed clinical psychologist and Postdoctoral Research Fellow within the Division on Substance Use Disorders at Columbia University Irving Medical Center (CUIMC). Dr. Hernandez completed her undergraduate studies at Columbia College, majoring in Neuroscience & Behavior. Seeking to learn more about clinical populations, she earned a master’s degree in general psychology from Teachers College.

Prior to pursuing her doctorate in Clinical Psychology at The City College of New York/CUNY Graduate Center, Dr. Hernandez spent seven years involved in research on bipolar disorders across various age groups. Her research interests then shifted to focus on ADHD and Substance Use risk. Alongside her postdoctoral research fellowship, Dr. Hernandez runs a part-time private practice specializing in helping adults with ADHD recognize their strengths to lead more fulfilling lives.

Identifying as part of the ADHD community herself, having been diagnosed as an adult, Dr. Hernandez is also a mother to two very active boys. Dr. Hernandez actively advocates for increased recognition and treatment of ADHD, particularly within marginalized populations. She leverages her privilege and platforms to educate and support both treatment providers and patients alike.

How to connect with Dr. Hernandez:

Instagram: @drmarielyh

Research Gate

TikTok: @drmarielyh