Welcome back to ADHD-ish! I'm your host, Diann Wingert, and today we're delving into a powerful collection of tools specifically designed to support neurodivergent individuals—Goblin Tools. 

Created by Belgian AI software and data engineer Bram de Buyser, these eight simple, single-task helpers can transform your daily routines.

From breaking down complex tasks into manageable steps with 'Magic To Do' to converting your communication styles with 'Formalizer,' each tool serves as an unpaid virtual assistant tailored to our unique brains. 

We'll explore each of these tools, discuss their benefits, and also touch on their limitations. So buckle up, and let's dive into Goblin tools, and how each of them will boost your executive functions and productivity.  

📌 Here are three of my favorite Goblin Tools: 

1.Magic To-Do:

• Breaks down complex tasks into manageable chunks.
• Helps you get started, stay on track, and finish tasks you've been avoiding.

2.Formalizer:

• Converts your text into various communication styles.
• Includes options for tone and format, making it perfect for both serious and fun communications. Customize with up to 3 chilis to "add a little spice.” 

3.Estimator:

• Ideal for those with time blindness. You know who you are!
• Estimates the time needed for tasks and integrates with your to-do list.
• Pair it with the Energy Accounting Method from Episode #241 for best results!

There is no Magic Pill (perfect tool) for every single individual, Goblin Tools offers unique aids that can significantly improve executive functioning for most adults with ADHD traits .

Plus, they're continually evolving and totally free.  Finding the right tools is all about trial and error, so give Goblin Tools a try.  They might just become your new go-to virtual assistant. 

Love Goblin Tools and can’t wait to make them your new biz besties?  Thank the developer Bram de Buyser and  Connect with him on LinkedIn here. 

Want to thank ME for introducing you to Goblin Tools?  Sweet!   You can do that by leaving a review on this episode here. 

Wishing you and yours the happiest of holidays from me, and the team at ADHD-ish and Diann Wingert Coaching! 

© 2024 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops  / All rights reserved. Outro music by Vladimir /  Bobi Music / All rights reserved. 

Ever wonder why it always seems like you have said “yes” to more than you can effectively manage, when you have ADHD? 

Impulsivity and people pleasing tendencies play a role, but our unique relationship with time that might be the biggest factor, making business success a lot more challenging. 

We have trouble accurately estimating how much time, energy and effort our commitments actually take, especially when they are shiny and new.

A neurotypical person has a 12-16 week “time horizon” on average, while ours can feel a lot closer to 12-16 minutes at times.

The reason for this time distortion is that ADHD brains tend to perceive time in just two categories: Now and Not Now,  whatever we are focused on at the moment, and everything else, from an hour from now to the rest of our lives. 

Before I share specific strategies for “stretching” your time horizon, We will identify your specific overcommitment style—impulsivity, people-pleasing, perfectionism or FOMO. 

Then, I’ll help you build a time horizon toolkit for more realistic planning and better decisions in general.   

What you’ll get from this episode:

• Emphasize making space for what matters most
• Set intentional limits & boundaries for future success
• Fewer mistakes, apologies and regrets.
• Use these strategies as a pattern interrupt to increase mindful action

Remember, the key to managing your commitments with ADHD is not about squeezing more in, but about making space for what truly matters.

Ready to take fast action? 🧠✨

• Identify your top overcommitment style
• Select one matching strategy to implement
• Schedule your first Future-Self Friday session

My team put together a free guide with the strategies in this episode, so you have a visual reminder to try them out. Grab your copy here. 

The last two episodes of the year will be “mini-sodes” - short, actionable and intended to add a few more tools to your ADHD entrepreneur toolkit.

Be sure to subscribe or follow ADHD-ish so you don’t miss them. 

© 2024 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops  / All rights reserved. Outro music by Vladimir / Bobi Music / All rights reserved. 

Welcome back to another enlightening episode of ADHD-ish! I'm your host, Diann Wingert, and my guest is burnout coach for highly sensitive and neurodivergent women, Paula Liub.

In this timely discussion, we'll explore why hydration, nutrition, sleep, and physical activity are essential for effective executive functioning and how hyper focus can sometimes lead us to neglect these basic needs. 

Paula will give us practical strategies to reduce burnout, emphasizing the importance of pre-planning, simplifying tasks, and setting realistic boundaries. We'll also dissect the societal pressures to overwork and misunderstandings surrounding burnout and ADHD, and why mindfulness, often resisted by those with ADHD, can be a game-changer 

Highlights of our conversation:

The Role of Interoception and Boundaries

Interoception, or the sense of internal body signals, plays a crucial role in managing burnout. Neurodivergent women often face challenges in perceiving their own needs and setting appropriate boundaries.  Hyperfocus may increase productivity, but often leads to neglecting or ignoring our needs.  Listen for tips for how to balance the two. 

Mindfulness Over Perfectionism

Paula and I discuss the benefits of mindfulness as a preventive strategy that helps protect us from burnout. Mindfulness is not just about meditation but involves being intentional with daily actions and choices.

Paula defines mindfulness as paying attention to the present moment, understanding the benefits and consequences of actions, and adjusting habits to avoid negative side effects, such as excessive screen time.

Planning with Flexibility

The holiday season can exacerbate stress and pressure, especially for neurodivergent women. Paula suggests practical strategies such as pre-planning events with rest periods and simplifying tasks like gift shopping. I shared my favorite strategy for “stretching” our time horizon: using a wall-sized dry erase calendar that encourages us to anticipate future events and needs.

Paula Liub is a burnout coach for sensitive, neurodivergent women, who combines a degree in psychology with two decades of experience in mindfulness practices and other strategies for emotional regulation and self awareness. Here’s how to connect with Paula: Website - LinkedIn - Neurodivergent Wellness Basics Newsletter 

One of the most common reasons female entrepreneurs, creatives and small business owners hire me is because “business as usual” is leading them toward burnout.  Sometimes the changes we need to make involve better boundaries with clients and team members,  sometimes we need to raise our prices and restrict the scope of our work. 

These changes can be really hard to commit to and implement without guidance, support and accountability. Let me help. Click here to schedule a free consultation to see if we’re a fit and discuss the possibilities. 

© 2024 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops  / All rights reserved. Outro music by Vladimir /  Bobi Music / All rights reserved. 

If you have (or suspect you have ADHD) and are struggling to fall asleep at a "normal" hour, wake up feeling groggy, or find yourself alert and restless late at night, you might be dealing with something called Delayed Phase Sleep Syndrome, or DSPS.  It's not just insomnia or anxiety—it’s a circadian rhythm sleep disorder that often goes misunderstood and misdiagnosed.

We'll explore how DSPS differs from the more commonly discussed "revenge bedtime procrastination," which is the habit of staying up late to reclaim a bit of personal time after a busy day. 

I will also delve into effective treatments like light therapy and melatonin, and discuss how understanding your sleep patterns can be a game changer for those balancing ADHD and entrepreneurship.

So, if sleep's been your nemesis, this episode will help you learn how you can finally get the rest you deserve.

Understanding DSPS:

Unlike insomnia or general sleep problems, DSPS aligns your internal clock much later. It’s not a result of poor sleep hygiene or bad habits,  it’s an actual condition in both ICD and DSM diagnostic manuals.

Revenge Bedtime Procrastination vs. DSPS:

Revenge bedtime procrastination involves deliberately delaying sleep for fun or relaxation, when one feels their day is too packed with responsibilities and too little time for some self indulgence like scrolling social media or bingeing a Netflix series.

DSPS is about a genuine inability to fall asleep at typical times. Both are common among those with ADHD and are often confused with each other. 

Treatment for DSPS:

Gradual exposure to bright light in the morning and reducing light exposure before bedtime can help recalibrate your internal clock. Click here for a list of light therapy products recommended by the Yale School of Medicine Dept of Psychiatry

Sleep specialists often suggest a 3 mg dose of melatonin taken around 9 PM to help initiate sleep. Click here for the Medical News Today article on treatment options. Click here for blue light blocking (orange) glasses. 

Morning exposure to natural daylight—even on a cloudy day—has a more beneficial effect on aligning your circadian rhythm than indoor lights.

Past episode of ADHD-ish on the topic of ADHD & sleep:

• Episode #202_ Morgan Adams on The Impact of Sleep on Women’s Wellness 
• Episode # 28_ Sleep Your Way to Success with Yishan Xu, PhD 

What did you think of this episode?  What topic do you want me to dig into next?  

DM me here on LinkedIn - Send me an email - Leave me a voice message 

If you’ve been thinking about launching a private podcast for your business, THE BEST TIME to do so is NOW,  with Hello Audio’s Black Friday Sale pricing. TOMORROW IS THE LAST DAY!  Click here to use my affiliate link by Wednesday December 4th and get 40% your first year.  

Know you want a private podcast, but don’t know where to start?  Click here to book a free private podcast consultation. Let’s chat about skipping the trial and error and going straight to private podcast success.

© 2024 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops  / All rights reserved. Outro music by Vladimir /  Bobi Music / All rights reserved. 

The modern workplace now contains an unprecedented five generations of workers, with very different ideas about leadership and the importance of authenticity. 

In the last few years we have experienced The Great Resignation, Quiet Quitting and the rise of employees at all levels leaving their 9 to 5 to start their own business, so clearly it's time for change.

In this episode of ADHD-ish,  I welcome returning guest Ruth Rathblott to discuss these challenges and the need for self-awareness and connection in the workplace. 

Many of us are hiding and others might be sharing too much.  What are the rules and how do we know what to do if what we want is to feel safe, do our best work and experience genuine belonging? 

In this empowering episode, Ruth and I talk about the transformation that occurs when people start "unhiding"—openly sharing their stories and building stronger, more authentic connections.

This mutual sharing not only creates a sense of belonging but can also significantly reduce feelings of isolation and burnout, issues all too common in the modern workplace. 

🔑 Key Takeaways:

Generational Leadership:  How younger workers demand for transparency is reshaping traditional leadership styles.

Strategic Hiding: The delicate balance of revealing personal aspects at work while ensuring safety and authenticity.

The Framework of Hiding: Ruth explains her four types of “hiders”, breaking down the different ways we hide, and why we do so

Psychological Safety: We break down the importance of fostering environments where authenticity thrives and human connections deepen.

Mentioned in this episode:  The Big Leap 

Ruth Rathblott is a TedX and keynote speaker, DEI consultant and best selling author and advocate.  Her work is both deeply personal and also universal. 

Born with a limb difference, Ruth learned to hide in high school and continued to do so for 25 years, until realizing the true cost of “fitting in” instead of genuinely belonging. 

Ruth and I both have a Masters Degree in social work, love margaritas and Mexican food and travel and share the belief that diversity and inclusivity enriches all of our lives. 

Want to connect with Ruth Rathblott?

Website  - LinkedIn - Instagram - Ruth’s TedX Talk - Ruth’s New Book 

Ruth’s First Interview with me

You might love ADHD-ish, but did you know I also have two private podcasts? 

A private podcast is one of the best brand assets I know of for promoting your business and serving your clients, and the best time to launch one is NOW, with Hello Audio’s Black Friday Sale pricing. Click here to use my affiliate link by Wednesday December 4th and get 40% your first year. 

Know you want a private podcast, but don’t know where to start? There’s more good news!   You can hire me to help you with the concept, the content and the implementation, using my Focus, Follow Through & Finish framework. 

Click here to book a free private podcast brainstorming call with me.  Let’s chat about how I can help you skip the trial and error and go straight to private podcast success. 

© 2024 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops  / All rights reserved. Outro music by Vladimir /  Bobi Music / All rights reserved. 

Welcome back to ADHD-ish. If you are feeling a bit “off”, upset, depressed or easily triggered, this episode is for you. 

Most of the advice we hear on managing ADHD traits is about disorganization and distractibility, but emotional dysregulation is also part of ADHD and can really impact us in both our personal and professional lives. 

It’s OK to not be OK right now. It’s understandable to want to pull the covers over your head or punch the pillows. 

But, you have a business to run, so how do you get, and stay regulated during trying times? Here are the 5 key takeaways from this episode you won't want to miss:

1. Exercise for resilience:  I bought a Peloton to eliminate excuses, but also to hop on and burn off frustration and irritability but you can accomplish the same with a brisk walk.
2. ADHD-Friendly Meditation: Yes, meditation IS possible with an ADHD brain! Learn how to start a practice that suits you and why it's a game-changer for emotional regulation.
3. Emotional Freedom Technique (EFT): Ever heard of tapping? This strategy can be used to maintain your calm, but also as emotional first aid when you get triggered. 
4. Pro-social emotions to up-regulate: gratitude, pride, compassion & simple ways to remember to do so 
5. Setting Boundaries: With the holidays approaching, boundaries are crucial. Learn to protect your emotional space from toxic interactions and enjoy a more peaceful season.

A special Thank You to Connie Zanderzanden and Sugarwish for demonstrating care, compassion and gratitude with a special gift package of teas this week.  

Resources mentioned in this episode:

• ADDitude Magazine article on pro-social activities to build emotional resilience 
• Do you have a Peloton?  Connect with me!  My Peloton handle is ADHD-ish (obviously)
• Episode of ADHD-ish on Meditation for Busy Brains with Guest Jude Star 
• Podcast Episode on Emotional Freedom Technique with Kate Moryoussef 
• Rick Hanson, PhD Taking in the Good 

My framework for ADHD-ish solopreneurs, The Boss Up Breakthrough is a 1:1 strategy, coaching and mentorship program that turns your hidden gem into a stand-out, sought-after, profitable business based on your unique brilliance.  

Over the course of 12 weeks, we transform your positioning, packaging, pricing and promoting and remove everything holding you back. 

Want to start NOW, lay the foundation, then take a break for the holidays and pick up again in January?  Schedule a free consultation to see if we’re a fit.

Not ready to work together, but want to share the love?  Rate and Review ADHD-ish and subscribe/follow on your favorite podcast player! 

© 2024 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops  / All rights reserved. Outro music by Vladimir /  Bobi Music / All rights reserved. 

Welcome to a panel episode of ADHD-ish, where I am joined by fellow business coaches Justine Clay, and Stephanie Wasylyk, who also work with creatives, entrepreneurs and small business owners that identify with ADHD. 

The three of us met in Meg Casebolt’s SEO membership community, The Content Love Lab. 

In this lively and insightful conversation, we explore how ADHD can shape who we are without solely defining us, and offer valuable strategies for creating inclusive, ADHD-friendly environments, both personally and professionally. 

Experimentation, flexibility, the right level of structure and understanding there is not only no one size fits all tools for neurotypicals, there aren’t for those with ADHD tendencies either. 

Finding the right strategies and the right coach means honoring what works for you, not fitting into someone's cookie-cutter program.   

🏡 Creating ADHD-Friendly Spaces: Stephanie highlights the importance of inclusive environments that cater to diverse learning styles.

She shares her experiences in making her coaching practices welcoming for everyone, regardless of neurodivergence. I suggested that Justine, Stephanie and other inclusivity champions are "ADHD enthusiasts."

🎨 Inclusive Coaching Strategies: Justine shares her evolution in ADHD coaching, from niche marketing to a more encompassing approach that considers clients' preferred learning and processing styles.

She includes an optional neurodivergence question in her intake process, ensuring she meets her clients where they are.

🌈 ADHD as a Part of Identity:  We take a close look at how ADHD shapes but doesn't define a person. Diann likens it to a color in a stained glass window—impactful but not the whole picture.

Stephanie cautions against limiting self-perception based solely on ADHD, emphasizing collaboration with a predominantly neurotypical world.

Mentioned during this episode: Voxer walkie talkie app 

Want to connect with our guests? 

• Connect with Justine Clay on LinkedIn or Instagram 
• Justine’s free guide, Pricing Creativity 
• Get in touch with Stephanie Wasylyk on LinkedIn 
• Stephanie’s membership, The Happy Squirrel Collective 

I can’t believe it’s November!  Did you catch my Work With Me proposal at the end of this episode? 

My framework for ADHD-ish solopreneurs, The Boss Up Breakthrough is a 1:1 strategy, coaching and mentorship program that turns your hidden gem into a stand-out, sought-after, profitable business based on your unique brilliance.  

Over the course of 12 weeks, we transform your positioning, packaging, pricing and promoting and remove everything holding you back. 

Want to start NOW, lay the foundation, then take a break for the holidays and pick up again in January?  Schedule a free consultation to see if we’re a fit.

Not ready to work together, but want to share the love?  Rate and Review ADHD-ish and subscribe/follow on your favorite podcast player! 

© 2024 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops  / All rights reserved. Outro music by Vladimir /  Bobi Music / All rights reserved. 

Welcome back to ADHD-ish, the podcast focusing on the intersection of entrepreneurship, creativity, and the strengths and struggles of ADHD. 

Today I’m focusing on some uncomfortable truths that can really make or break your business success: the difference between being ready and merely wishing you were. 

Whether you're contemplating a pivot, rebranding your business, changing your service offerings, or even considering a new entrepreneurial adventure, understanding this distinction can save you time, money, and a lot of frustration.

If you’re new here, I’m Diann Wingert, dynamic business strategist, certified coach, and former psychotherapist with over two decades of experience.

I’m passionate about helping driven, creative, and ambitious individuals transform their lives and businesses by providing actionable insights and strategies tailored to their unique challenges, especially those stemming from ADHD. 

Through this  podcast, I combine my deep expertise with a no-nonsense approach to help you navigate the complexities of business and personal development.

1. Learn how to identify The Wishing Phase - thoughts and behaviors that keep you stuck in a perpetual cycle of planning without action.
2. Discover why reaching a peak pain point can be a powerful motivator for genuine change.
3. Understand the importance of being willing to push through the discomfort and awkwardness of new beginnings.
4. Get the scoop on evaluating your practical and emotional readiness for change with a handy self-assessment checklist.
5. Find out how tiny, daily actions (Micro Commitments) can set you on the path from wishful thinking to real progress.

Did you know that collecting endless amounts of information without taking action or implementing them is a form of wishful thinking?

It's called the "tipping point fallacy" – thinking you'll magically 'do' once you know 'enough.' Spoiler alert: it doesn’t work that way!

Resources Mentioned:

• Self-assessment checklist 
• Focused Space for accountability and body doubling - use my affiliate link for one free month + 25% off after that 

Share your assessment results with me: 

• Instagram
• LinkedIn
• Email

Ask yourself: 

"Is the cost of not changing exceeding the discomfort of change?"

Most  ADHD-ish business owners would benefit from working with a psychologically sophisticated coach who understands their brain, and to get the best possible outcome, the timing needs to be right.  

I have two openings for my signature coaching program for ADHD-ish solopreneurs, The Boss Up Breakthrough which turns your hidden gem into a stand-out, sought-after, profitable business based on your unique brilliance. 

We transform your positioning, packaging, pricing and promoting and remove everything holding you back, including fear of visibility and rejection.  Schedule a free consultation to see if we’re a fit. If I’m the right coach for you, and you are ready to make things happen, you will be amazed and what can be accomplished in what’s left of 2024! 

And, don’t forget to Follow/ Subscribe to ADHD-ish NOW, so you don’t miss a single episode! 

Apple Podcasts     Spotify   YouTube Music (formerly Google Podcasts) 

© 2024 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops  / All rights reserved. Outro music by Vladimir /  Bobi Music / All rights reserved. 

Welcome to another episode of ADHD-ish, where we explore the intersection of business ownership and the strengths and struggles that come with ADHD tendencies. 

One of the uncomfortable truths about being self employed, whether you’re a consultant, creative, coach or independent professional is the reality of rejection. 

I’m joined for a deep conversation on the topic by Alice Draper, host of the podcast "My Rejection Story" and the founder of the podcast guesting company, Hustling Writers. 

She’s on a mission to make publicity more accessible by reframing the experience of rejection. 

We'll touch on the nuanced fears of rejection that even successful individuals face, the power of tapping into deep personal motivation, the importance of honest feedback from trusted sources, and accountability. 

Whether you're stepping into a new venture or coping with setbacks, this conversation is filled with wisdom to help you understand and navigate rejection with grace and determination.

🎙️ Episode Highlights:

• Conquering the fear of rejection: Practical strategies for building your "rejection resilience muscle."
• The role of cultural conditioning in risk-taking, especially for women.
• Why knowing your "why" can fuel risk-taking and resilience 
• Real-life anecdotes that illustrate the power of community support in overcoming setbacks.

Connect with Alice Draper:

• Free podcast pitch template and guide: https://hustlingwriters.com/template/ 
• Podcast: https://hustlingwriters.com/podcast/ 
• Website: https://hustlingwriters.com/ 
• LinkedIn: https://www.linkedin.com/in/alice-m-draper/ 
• Instagram: https://www.instagram.com/alicedraper/ 

The two most common reasons business owners struggle are:  They are doing too much and fear of “putting themselves out there.” 

I have two openings for my signature coaching program for ADHD-ish solopreneurs, The Boss Up Breakthrough which turns your hidden gem into a stand-out, sought-after, profitable business based on your unique brilliance.  We transform your positioning, packaging, pricing and promoting and remove everything holding you back, including fear of visibility and rejection.  Schedule a free consultation to see if we’re a fit.

Mentioned during this episode:

• The Confidence Code book 
• Haley Jakobson 
• Geraldine de Ruiter 
• Fyre Festival Scandal 

Not ready to work together, but want to share the love?  Rate and Review ADHD-ish and subscribe/follow on your favorite podcast player! 

Hey, ADHD-ish fam! 🚀 

Have you ever wondered why some neurodivergent business owners just seem to get so much done and others have a permanent seat on the struggle bus?  Is it medication, meditation or exercise?   Is it their morning routine or have they simply found the perfect productivity strategy that continues to escape you?

In honor of ADHD Awareness Month,  I’m sharing a game-changing strategy that has the power to lift your mood, energize your day, and keep you on track – introducing the Dopamine Menu! 🧠✨

First introduced by YouTuber Jessica Mc Cabe of “How to ADHD” and Eric Tivers of ADHD Rewired, the Dopamine Menu (or dopamenu for those who love shortcuts…)  is a simple but wickedly effective tool for meeting our brain’s need for stimulation and reminding us where to get it, without getting ourselves into trouble.  

Dividing the things that stimulate our brains and give us a squirt of joy juice (dopamine) into easy to remember categories that resemble a restaurant menu - starters,  mains, sides and desserts keeps the Dopamine Menu feeling playful and fun, so we will actually take advantage of it. 

The dopamine menu is to the ADHD-ish brain what meal planning and prep is to those who want to eat a healthier diet, but just can’t seem to break free from snack foods.  The best part about having a Dopamine Menu is that you don’t have to follow it perfectly and you can change it up whenever you want, so it stays shiny and new. 

🎙️ What You'll Learn:

• The truth about stimulant medication and mood
• How dopamine effects mood, energy and motivation 
• A step-by-step guide to create your own Dopamine Menu
• Tips for making your Dopamine Menu convenient, effective, and sustainable
• Suggestions for using your Dopamine Menu for dealing with procrastination, impulsivity and losing the day to social media 

Create a dopamine menu and post it on social media to get my feedback & I’ll shout YOU out on a future episode:  

Instagram: @coachdiannwingert   -   LinkedIn: Diann Wingert Coaching

Listener Shout Out:  This week's shout out goes to long time listener, Andrea Sousa, a paralegal and law student who shared how her ADHD traits of curiosity and hyperfocus help her excel at locating difficult to find names and addresses, to the amazement of everyone in her office. Thank you, Andrea, for spreading awareness and celebrating the unique strengths that come with ADHD!

Caring is Sharing: If you're enjoying ADHD-ish, please share the podcast with another neurodivergent business owner. It's ADHD Awareness Month, so let's spread that awareness far and wide!