ADHD Powerful Possibilities: New and Late Diagnosis & Beyond

ADHD Coach Katherine Sanders

Welcome back to ADHD Powerful Possibilities!

I'm your host, Katherine, certified advanced ADHD coach, and in this episode, we dive deep into why getting an ADHD diagnosis is crucial. Whether you're a parent hesitant to label your child or an adult who’s adapted to life without a diagnosis, this episode is for you. We'll explore the benefits of understanding and support that come with a diagnosis, backed by solid research. Tune in to discover how a diagnosis can transform your life or the life of your loved ones.

Key Topics Covered:

1. Introduction: Why understanding ADHD and getting a diagnosis matters.
2. The Fear of Labels: Addressing common concerns about labeling children and the importance of early diagnosis.
3. Adapted Adults: The personal cost of adapting life around undiagnosed ADHD and the benefits of recognizing it.
4. Breaking the Stigma: How a diagnosis helps in understanding oneself and accessing necessary resources.
5. Family Dynamics: The impact of ADHD on family relationships and the importance of a diagnosis for better communication.
6. Long-Term Benefits: Research-backed benefits of a diagnosis, including improved job performance and mental health.

Important Points:

• Early Diagnosis in Children: Studies show that early identification and intervention can significantly improve academic performance, enhance social skills, and reduce the risk of anxiety and depression.
• Adapted Adults: Research indicates that untreated ADHD in adults can lead to chronic stress, burnout, and higher risks of mental health issues.
• Stigma and Support: A diagnosis isn’t a label; it's a key to understanding and accessing support systems.
• Family Dynamics: Understanding ADHD can improve relationships and communication within families.
• Long-Term Benefits: A diagnosis can lead to better job performance, reduced risk of substance abuse

 If you found today’s discussion helpful, please share it with someone who might benefit. Remember, understanding yourself is the first step to living your best life. For more insights and support, follow us on social media or visit my website for resources and coaching options.

Connect with Katherine here:

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https://lightbulbadhd.com/

Subcommittee on Attention-Deficit/Hyperactivity Disorder, Steering Committee on Quality Improvement and Management; ADHD: Clinical Practice Guideline for the Diagnosis, Evaluation, and Treatment of Attention-Deficit/Hyperactivity Disorder in Children and Adolescents. Pediatrics November 2011; 128 (5): 1007–1022. 10.1542/peds.2011-2654

Shaw, M., Hodgkins, P., Caci, H. et al. A systematic review and analysis of long-term outcomes in attention deficit hyperactivity disorder: effects of treatment and non-treatment. BMC Med 10, 99 (2012). https://doi.org/10.1186/1741-7015-10-99

ADHD Coach Katherine Sanders

In the world's shortest ADHD Podcast episode, I'm sharing the ONE THING that my teen said they wanted people to know about ADHD. It's not what I was expecting.

I mentioned in the 'episode' some evidence of the power of our mind or thoughts on our body - and vice versa. Of course, I'm referring to the studies by Professor Ellen Langer, a leading psychologist at Harvard.

Her famous 'Counter Clockwise' study showed that our physical environment not just affects our thoughts but can change our body. The team at Harvard are also working on the use of mindfulness (not THAT kind of mindfulness) on Multiple Sclerosis, Parkinsons, diabetes and more.

Connect with Katherine here:

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My website - with links to the Launch Coaching & PEERS social skills group.

My Procrastination 101 Guide.

Demers, Marika & Pagnini, Francesco & Phillips, Deborah & Chang, Brianna & Winstein, Carolee & Langer, Ellen. (2021). Beta-Testing of an Online Mindfulness Program Designed for Stroke Survivors and Their Caregivers During a Pandemic. Archives of Physical Medicine and Rehabilitation. 102. e37. 10.1016/j.apmr.2021.07.569.

Park, Chanmo & Pagnini, Francesco & Langer, Ellen. (2020). Glucose metabolism responds to perceived sugar intake more than actual sugar intake. Scientific reports. 10. 15633. 10.1038/s41598-020-72501-w.

Pagnini, Francesco & Bosma, Colin & Phillips, Deborah & Langer, Ellen. (2014). Symptom changes in multiple sclerosis following psychological interventions: A systematic review. BMC neurology. 14. 222. 10.1186/s12883-014-0222-z.

ADHD Coach Katherine Sanders

Today's episode is different: what happens when our energy runs out?

I wanted to share with you the how I responded to a day of zero energy and why I think it's important for ADHD Coaches - and coaches in general - to show up as real humans who have days where our personal growth shows up as love, compassion and permission instead of shiny routines, perky planners and catchy phrases in pep talks. (My clients will confirm I never use any of those...)

There are a few research studies that are relevant, showing that ADHD adults are more likely to report fatigue and experience low energy but the questions for today are simple:

• What do I NEED?
• How can I meet that need? What people, resources, skills are available to me?
• How can I show myself compassion and adaptability?

I hope you enjoy this different episode - I know I liked sharing something personal and more coach-like with you.

Remember to let me know if you have questions - I'll be making a series of 5-10 minute episodes soon to answer them. The website form has had a makeover so head to the podcast page and send them through there.

Connect with Katherine here:

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Podcast Question form: https://lightbulbadhd.com/podcast/

Takanobu Yamamoto, The relationship between central fatigue and Attention Deficit/Hyperactivity Disorder of the inattentive type, Neurochemical Research, 10.1007/s11064-022-03693-y, 47, 9, (2890-2898), (2022).

Martin Oscarsson, Martina Nelson, Alexander Rozental, Ylva Ginsberg, Per Carlbring, Fredrik Jönsson, Stress and work-related mental illness among working adults with ADHD: a qualitative study, BMC Psychiatry, 10.1186/s12888-022-04409-w, 22, 1, (2022).

Nufar Grinblat, Sara Rosenblum, Work participation, sensory processing and sleep quality in adults with attention-deficit hyperactive disorder, Work, 10.3233/WOR-211129, 73, 4, (1235-1244), (2022).

Bert Lenaert, Rebecca Jansen, Caroline M. van Heugten, You make me tired: An experimental test of the role of interpersonal operant conditioning in fatigue, Behaviour Research and Therapy, 10.1016/j.brat.2018.01.006, 103, (12-17), (2018).

Wajszilber D, Santiseban JA, Gruber R. Sleep disorders in patients with ADHD: impact and management challenges. Nat Sci Sleep. 2018 Dec 14;10:453-480. doi: 10.2147/NSS.S163074. PMID: 30588139; PMCID: PMC6299464.

ADHD Coach Katherine Sanders

Wondering why the classic 'business advice' you've been following just turns your brain off? Let's go into the unique challenges and opportunities that ADHD entrepreneurs face.

You'll learn the surprising priorities that can transform procrastination and overwhelm into productivity and success, all through the lens of the ADHD Rising program. Whether you're newly diagnosed or a seasoned entrepreneur, this episode offers valuable insights to help you thrive.

Key Takeaways:

• Katherine’s Journey: Learn about Katherine's diverse career path and how her ADHD and autism diagnosis in her early forties transformed her approach to business.
• Common Challenges: Understand the typical struggles ADHD entrepreneurs face, such as procrastination, overwhelm, and lack of routine.
• Real-Life Success Stories: Hear inspiring stories of clients like 'Monica' and 'Phoebe', who transformed their businesses by understanding and leveraging their ADHD.
• ADHD Rising Framework: Explore the three-part framework—Foundations, Stretch and Grow, and Flourish—that Katherine uses to help entrepreneurs succeed.
• Practical Tips: Gain actionable advice on developing personalized strategies, creating achievable goals, and incorporating fun and creativity into your routine.
• Building a Supportive Environment: Discover the importance of community, coaching, and surrounding yourself with supportive people.

Quotes:

• "Understanding your unique ADHD profile is crucial for building a business that truly works for you."
• "With the right strategies and support, you can turn your ADHD challenges into strengths and thrive as an entrepreneur."

Resources Mentioned:

• ADHD Rising Program: https://lightbulbadhd.com/group-coaching
• Katherine's Website: https://lightbulbadhd.com
• Book a Call with Katherine: Book Here

Action Steps:

1. Identify Your Priorities: Reflect on the priorities that resonate with your unique ADHD profile.
2. Join the Community: Consider joining a supportive community of ADHD entrepreneurs.
3. Schedule a Call: Book a call with Katherine to discuss how the ADHD Rising program can help you.

• Connect with Katherine: @adhd_coach_katherine on Instagram, Facebook & Tiktok
• Subscribe: Don’t miss out on future episodes—subscribe to the podcast!
• Leave a Review: If you enjoyed this episode, please leave a review and share it with others.
• Join the Conversation: Share your thoughts and experiences in the comments or on social media using the hashtag #ADHDRising

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Connect with Katherine here:

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Get the 'ADHD Entrepreneur's Procrastination Pivot' Ebook HERE.

ADHD Coach Katherine Sanders

Hello and welcome back to another episode where we share how to make your life with ADHD as fulfilling and joy-filled as possible.

We've explored how using executive functions, integrating self-compassion, and leveraging strengths-based approaches can create powerful tools for managing ADHD.

Today, we're uncovering how celebrating our successes, engaging in force-free productivity, and using the transformative power of positive self-talk can transform our productivity and overall mood.

You'll earn how these strategies can dramatically affect your well-being and effectiveness, and discover actionable tips to cultivate a more fulfilling and effective work life.

Tune in to discover how celebrating small wins, aligning work with your strengths, and practicing positive self-talk can create a sustainable, joyful, and productive life

Don't forget to sign up for my seminar on Monday 3rd June 2024 (live) at the link below.

Connect with Katherine here:

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Register for 'Overwhelmed to Overflowing: how to confidently navigate your ADHD Challenges to become your own best boss' here.

Bolier, L., Haverman, M., Westerhof, G.J. et al. Positive psychology interventions: a meta-analysis of randomized controlled studies. BMC Public Health 13, 119 (2013). https://doi.org/10.1186/1471-2458-13-119

Lambez B, Harwood-Gross A, Golumbic EZ, Rassovsky Y. Non-pharmacological interventions for cognitive difficulties in ADHD: A systematic review and meta-analysis. J Psychiatr Res. 2020 Jan;120:40-55. doi: 10.1016/j.jpsychires.2019.10.007. Epub 2019 Oct 12. PMID: 31629998.

Poissant H, Mendrek A, Talbot N, Khoury B, Nolan J. Behavioral and Cognitive Impacts of Mindfulness-Based Interventions on Adults with Attention-Deficit Hyperactivity Disorder: A Systematic Review. Behav Neurol. 2019 Apr 4;2019:5682050. doi: 10.1155/2019/5682050. PMID: 31093302; PMCID: PMC6476147.

Chan ESM, Gaye F, Cole AM, Singh LJ, Kofler MJ. Central executive training for ADHD: Impact on organizational skills at home and school. A randomized controlled trial. Neuropsychology. 2023 Nov;37(8):859-871. doi: 10.1037/neu0000918. Epub 2023 Jul 13. PMID: 37439737; PMCID: PMC10615842.

Greven CU, Buitelaar JK, Salum GA. From positive psychology to psychopathology: the continuum of attention-deficit hyperactivity disorder. J Child Psychol Psychiatry. 2018 Mar;59(3):203-212. doi: 10.1111/jcpp.12786. Epub 2017 Jul 21. PMID: 28731214.

Dupuis A, Mudiyanselage P, Burton CL, Arnold PD, Crosbie J, Schachar RJ. Hyperfocus or flow? Attentional strengths in autism spectrum disorder. Front Psychiatry. 2022 Sep 16;13:886692. doi: 10.3389/fpsyt.2022.886692. PMID: 36276327; PMCID: PMC9579965.

Cremone A, Lugo-Candelas CI, Harvey EA, McDermott JM, Spencer RMC. Positive emotional attention bias in young children with symptoms of ADHD. Child Neuropsychol. 2018 Nov;24(8):1137-1145. doi: 10.1080/09297049.2018.1426743. Epub 2018 Jan 18. PMID: 29347861; PMCID: PMC6136424.

Schippers LM, Greven CU, Hoogman M. Associations between ADHD traits and self-reported strengths in the general population. Compr Psychiatry. 2024 Apr;130:152461. doi: 10.1016/j.comppsych.2024.152461. Epub 2024 Feb 5. PMID: 38335571.

N.S. Schutte, J.M. Malouff

The impact of signature character strengths interventions: a meta-analysis

J Happiness Stud, 20 (4) (2019 Apr 1), pp. 1179-1196

C. Proctor, J. Maltby, P.A. Linley

Strengths use as a predictor of well-being and health-related quality of life

J Happiness Stud, 12 (1) (2011 Mar 1), pp. 153-169

R.P. Douglass, R.D. Duffy

Strengths use and life satisfaction: a moderated mediation approach

J Happiness Stud, 16 (3) (2015 Jun), pp. 619-632

R.A. Barkley, K.R. Murphy

The nature of executive function (EF) deficits in daily life activities in adults with ADHD and their relationship to performance on EF tests

J Psychopathol Behav Assess, 33 (2) (2011), pp. 137-158

M.M. Plichta, A. Scheres

Ventral–striatal responsiveness during reward anticipation in ADHD and its relation to trait impulsivity in the healthy population: a meta-analytic review of the fMRI literature

Neurosci Biobehav Rev, 38 (2014 Jan 1), pp. 125-134

R. Ptacek, S. Weissenberger, E. Braaten, M. Klicperova-Baker, M. Goetz, J. Raboch, et al.

Clinical implications of the perception of time in attention deficit hyperactivity disorder (ADHD): a review

Med Sci Monit Int Med J Exp Clin Res, 25 (2019 May 26), pp. 3918-3924

P.E. Newark, M. Elsässer, R.D. Stieglitz

Self-esteem, self-efficacy, and resources in adults with ADHD

J Atten Disord, 20 (3) (2016 Mar 1), pp. 279-290

E.C. Taylor, L.A. Livingston, R.A. Clutterbuck, M.J. Callan, P. Shah

Psychological strengths and well-being: strengths use predicts quality of life, well-being and mental health in autism

Autism (2023 Jan 13)

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The strives, struggles, and successes of women diagnosed with ADHD as adults

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J.A. Sedgwick, A. Merwood, P. Asherson

The positive aspects of attention deficit hyperactivity disorder: a qualitative investigation of successful adults with ADHD

Atten Defic Hyperact Disord, 11 (3) (2019 Sep), pp. 241-253

L.M. Schippers, L.I. Horstman, H. van de Velde, R.R. Pereira, J. Zinkstok, J.C. Mostert, et al.

A qualitative and quantitative study of self-reported positive characteristics of individuals with ADHD

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Available from:. [cited 2022 Oct 19]

A.L. Duckworth, C. Peterson, M.D. Matthews, D.R. Kelly

Grit: perseverance and passion for long-term goals

J Pers Soc Psychol, 92 (6) (2007), pp. 1087-1101

A.B. Brown et al.

Relationship of DAT1 and adult ADHD to task-positive and task-negative working memory networks Psychiatry Research (2011)

ADHD Coach Katherine Sanders

Join me to learn about focus, flow and how your brain function affects both as well as some unusual practical tips to enhance your workflow.

This week we're looking at:

1. Understanding Brain Structures

2. What is Focus anyway?

3. Recognizing and Increasing Flow States

and strategies that you can use to improve your focus and experience flow.

Understanding Brain Structures and Their Roles:

Prefrontal Cortex (PFC): Executive functions and focus.

Basal Ganglia: Motivation and task engagement.

Habenula: Stress responses and motivation.

Anterior Cingulate Cortex (ACC): Attention processing.

Default Mode Network (DMN): Daydreaming and focus.

Task Initiation Challenges

Why it's Hard: Executive function impairments, dopamine dysregulation, anxiety, and perfectionism

Flow States:

What is Flow: Deep engagement and enjoyment in tasks.

Difference from Focus: Effortless vs. deliberate concentration.

Recognising Flow: Intense concentration, time distortion, intrinsic motivation.

Increasing Flow: Clear goals, immediate feedback, balancing challenge and skill.

Connect with Katherine:

Instagram: @adhd_coach_katherine

Tiktok: @adhd_coach_katherine

Online: https://lightbulbadhd.com

Let me know which one of these ideas you're going to try this week and share your experiences. Don't forget to register for the seminar before 3rd June 2024.

Next week: Celebrating achievements and engaging in force-free productivity. Don’t miss it!

This format provides a quick overview for those in a hurry and detailed information for those wanting to dive deeper, catering to a broad audience while enhancing SEO.

Connect with Katherine here:

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Overwhelmed to Overflowing: how to navigate your ADHD Challenges and become your own best boss: https://lightbulbadhd.com/seminar-overflowing

Focus Music:

https://www.focusatwill.com/

https://brain.fm/

Arnold, L. E., Hodgkins, P., Kahle, J., Madhoo, M., & Kewley, G. (2020). Long-term outcomes of ADHD: Academic achievement and performance. _Journal of Attention Disorders, 24_(1), 73-85. (https://doi.org/10.1177/1087054714566076)

Barkley, R. A. (1997). Behavioral inhibition, sustained attention, and executive functions: Constructing a unifying theory of ADHD. _Psychological Bulletin, 121_(1), 65-94. (https://doi.org/10.1037/0033-2909.121.1.65)

Castellanos, F. X., & Proal, E. (2012). Large-scale brain systems in ADHD: Beyond the prefrontal-striatal model. _Trends in Cognitive Sciences, 16_(1), 17-26.(https://doi.org/10.1016/j.tics.2011.11.007)

Csikszentmihalyi, M. (1990). _Flow: The Psychology of Optimal Experience_. Harper & Row.

Csikszentmihalyi, M., Abuhamdeh, S., & Nakamura, J. (2005). "Flow." In A. J. Elliot & C. S. Dweck (Eds.), "Handbook of Competence and Motivation." Guilford Press.

Dietrich, A. (2004). Neurocognitive mechanisms underlying the experience of flow. _Consciousness and Cognition, 13_(4), 746-761.(https://doi.org/10.1016/j.concog.2004.07.002)

Diamond, A. (2005). Attention-deficit disorder (attention-deficit/hyperactivity disorder without hyperactivity): A neurobiologically and behaviorally distinct disorder from attention-deficit/hyperactivity disorder (with hyperactivity). _Development and Psychopathology, 17_(3), 807-825. (https://doi.org/10.1017/S0954579405050388)

Faraone, S. V., & Biederman, J. (2016). Neurobiology of attention-deficit hyperactivity disorder. _Biological Psychiatry, 57_(11), 1313-1323. (https://doi.org/10.1016/j.biopsych.2004.11.024)

Kofler, M. J., Irwin, L. N., Sarver, D. E., Soto, E. F., Groves, N. B., Harmon, S. L., & Lonigan, C. J. (2018). Executive functioning heterogeneity in pediatric ADHD. _Journal of Abnormal Child Psychology, 46_(6), 1053-1065. (https://doi.org/10.1007/s10802-017-0353-4)

Jackson, S. A., & Marsh, H. W. (1996). "Development and validation of a scale to measure optimal experience: The Flow State Scale." Journal of Sport and Exercise Psychology, 18(1), 17-35.

Lee YA, Goto Y. The Habenula in the Link Between ADHD and Mood Disorder. Front Behav Neurosci. 2021 Jun 24;15:699691. doi: 10.3389/fnbeh.2021.699691. PMID: 34248519; PMCID: PMC8264146.

Makris N, Seidman LJ, Valera EM, Biederman J, Monuteaux MC, Kennedy DN, Caviness VS Jr, Bush G, Crum K, Brown AB, Faraone SV. Anterior cingulate volumetric alterations in treatment-naïve adults with ADHD: a pilot study. J Atten Disord. 2010 Jan;13(4):407-13. doi: 10.1177/1087054709351671. PMID: 20008822; PMCID: PMC3746768.

Nakamura, J., & Csikszentmihalyi, M. (2009). "Flow Theory and Research." In C. R. Snyder & S. J. Lopez (Eds.), "Oxford Handbook of Positive Psychology." Oxford University Press..

Rubia, K. (2018). Cognitive neuroscience of attention deficit hyperactivity disorder (ADHD) and its clinical translation. _Frontiers in Human Neuroscience, 12_, 100. [Link](https://doi.org/10.3389/fnhum.2018.00100)

Sibley, M. H., Graziano, P. A., Ortiz, M., Rodriguez, L., & Coxe, S. (2019). Parent-teen behavior therapy + motivational interviewing for adolescents with ADHD. _Journal of Consulting and Clinical Psychology, 87_(8), 706-719. (https://doi.org/10.1037/ccp0000424)

Zylstra, S. (2014). The impact of flow state on the attentional abilities of individuals with ADHD. _Journal of Attention Disorders, 18_(3), 246-257. (https://doi.org/10.1177/1087054714524412)

ADHD Coach Katherine Sanders

Welcome back to the ADHD Powerful Possibilities podcast! In this episode, we use the 3 legged stool to show how executive functions, personal strengths, and self-compassion create a robust foundation for managing ADHD. Join me as we explore practical strategies to harness these elements for both personal and professional success.

• The role of executive functions in daily life and common challenges faced by those with ADHD.
• How to identify and leverage your personal strengths to complement executive function struggles.
• The importance of self-compassion in managing ADHD and how it aids in emotional regulation and resilience.
• Strategies for integrating routines with meaning and external structure to enhance productivity.

Connect with Katherine here:

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Register for 'Overwhelmed to Overflowing: how to navigate ADHD challenges and become your own Best Boss' - Get your invitation here

Brilliant Brains - Executive Function: waitlist (June 2024)

Books:

• "Smart but Scattered" by Peg Dawson and Richard Guare: A practical guide to help children and adults with ADHD improve executive function skills.
• "The Executive Functioning Workbook for Teens" by Sharon A. Hansen: Offers activities and strategies for teens to build their executive functioning skills.

Online Assessments:

• VIA Character Strengths Survey: A free online assessment to identify your top character strengths. Link

Books:

• "Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff: Explores the concept of self-compassion and provides practical exercises.
• "The Mindful Path to Self-Compassion" by Christopher Germer: Combines mindfulness and self-compassion practices to enhance emotional well-being.

Online Tools:

• Mindful Self-Compassion (MSC): A structured program that combines mindfulness and self-compassion. Link
• Self-Compassion Exercises: Free exercises and guided meditations from Dr. Kristin Neff. Link

Books:

• "Driven to Distraction" by Edward M. Hallowell and John J. Ratey: A classic guide to understanding and managing ADHD.
• "Taking Charge of Adult ADHD" by Russell A. Barkley: Offers practical advice and strategies for adults with ADHD.

"Executive Function and Self-Regulation" (Harvard University Center on the Developing Child): A comprehensive overview of executive functions and their importance. Link

ADHD Coach Katherine Sanders

In this episode, Katherine, your ADHD coach, dives deep into the personal nuances of ADHD, discussing its complexity and the importance of understanding your own unique ADHD profile.

Key Points Discussed:

• Understanding ADHD: A breakdown of ADHD's neurological underpinnings and how they affect behaviors and cognitive functions.
• The Misconceptions: Addressing the common misunderstandings about ADHD, such as the notion of a 'deficit' of attention and what hyperactivity might look like across different ages and activities.
• Personal ADHD Profile: The importance of recognizing your individual ADHD characteristics and how this self-awareness can improve your management strategies.
• Executive Functions and ADHD: How ADHD impacts executive functions like planning, organization, and emotional regulation, and why understanding this can change how you manage daily tasks and long-term goals.

Episode Highlights:

• Personal Stories: Katherine shares insights from her experiences and observations, emphasizing the varied manifestations of ADHD.
• Scientific Insights: Discussion on brain structure differences in people with ADHD, focusing on dopamine levels and brain connectivity.

Tools and Resources Mentioned:

• Self-Assessment Techniques: Suggestions for beginning to map your own ADHD traits, including journaling and using apps for behavioral tracking.
• Community Insights: Encouragement to engage with others’ experiences, fostering a deeper understanding of ADHD's diversity.

Call to Action:

• Self-Observation Invitation: Katherine encourages listeners to use this week for self-observation. Notice how ADHD manifests in your daily life and consider how your unique traits affect your productivity and emotions.
• Connect with Katherine: Reach out via direct message on social media or leave a review on the podcast platform if you find this episode valuable.

Next Episode Tease:

• Stay tuned for the next episode, where Katherine will explore how to manage and optimize executive functions, essential for anyone looking to harness their ADHD in the workplace, whether you're a solo entrepreneur or managing a team.

Thank you for joining us in this enlightening journey into understanding ADHD and its impact on personal and professional life. We hope you find this episode not only informative but also empowering.

Connect with Katherine here:

Website

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Threads 

Links to Tools and Further Reading:

• Link to ADHD Presentation Tool

ADHD Coach Katherine Sanders

Welcome to this week’s episode of ADHD Powerful Possibilities, hosted by ADHD Coach Katherine. Today, we explore resilience, breaking down misconceptions and exploring how those with ADHD can harness their unique strengths to build true resilience.

In This Episode:

• Understanding Resilience: What does resilience really mean for those with ADHD? clue: It’s not about ignoring your emotions or pushing through no matter what; it’s about adaptability and flexibility in the face of challenges.
• The Misconceptions of Resilience: Why has resilience gained a negative reputation and how these perceptions can be harmful, especially when they ignore systemic issues and individual mental health needs.
• Strategies for Building Resilience:
• SODAS Method: Situation, Options, Disadvantages, Advantages, Solution. A structured approach to problem-solving that can help when you're feeling overwhelmed.
• STOP Method: Stop, Take a breath, Observe, Proceed. A simple technique to manage emotional dysregulation and ensure thoughtful responses to stress.
• Mindfulness and Neuroplasticity: How practices like mindfulness can alter brain function, supported by insights from neuroscience, to enhance resilience in the ADHD brain.

Key Quotes from the Episode:

1. "Instead of thinking about resilience as never feeling down, ignoring our emotions, pushing on no matter what's happening around us—that isn't resilience."
2. "Resilience is actually more about adaptability. Becoming flexible and changing with the circumstances and requirements that we find ourselves facing."

Listener Interaction:

• Question of the Week: How do you define resilience? Has your perception changed after listening to today’s episode?
• Call to Action: Share your thoughts on resilience and any strategies you’ve found effective. Connect with me on @adhd_coach_katherine

Upcoming Events:

• Webinar: Join Coach Katherine next month - more details coming soon.

Thank you for tuning in!

BIG NEWS - If you enjoy these episodes I would LOVE your vote at this year's Neurodiversity Awards - I'm in the Entrepreneurs category!

https://www.nationaldiversityawards.co.uk/awards-2024/nominations/katherine-sanders-lighbulb-adhd/

If you enjoyed this episode, please consider subscribing and leaving us a review on your favourite Platform.

Your feedback helps us grow and continue providing great content. Tune in next week for more insightful discussions!

Connect with Katherine here:

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Dr Neff - self compassion

Stop Scan Shift - download here 

Neurodivergent Practitioners Directory - https://neurodivergentpractitioners.org/

Cameron Gott - ADHD Pyramid of Needs. https://www.camerongott.com/hierarchy-of-adhd-needs

Biederman, J., & Faraone, S. V. (2006). The effects of attention-deficit/hyperactivity disorder on employment and household income. Medscape General Medicine, 8(3), 12.

• This study explores the impact of ADHD on employment and income, providing valuable insights into the challenges faced by individuals with ADHD in professional settings.

Bölte, S., & Holtmann, M. (2014). Relevance of Resilience in Childhood and Adolescence in the Context of ADHD. ADHD Attention Deficit and Hyperactivity Disorders, 6(4), 211–219.

• This article discusses the significance of resilience in the context of ADHD during childhood and adolescence, highlighting the importance of understanding and fostering resilience in individuals with ADHD from a young age.

Dweck, C. S. (2008). Mindset: The New Psychology of Success. Random House.

• Carol Dweck's book delves into the concept of mindset, particularly the growth mindset, which is relevant for individuals with ADHD in cultivating resilience and embracing challenges as opportunities for growth.

Erickson KI, Voss MW, Prakash RS, Basak C, Szabo A, Chaddock L, Kim JS, Heo S, Alves H, White SM, Wojcicki TR, Mailey E, Vieira VJ, Martin SA, Pence BD, Woods JA, McAuley E, Kramer AF. Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci U S A. 2011 Feb 15;108(7):3017-22. doi: 10.1073/pnas.1015950108. Epub 2011 Jan 31. PMID: 21282661; PMCID: PMC3041121.

Graziano, P. A., Reavis, R. D., Keane, S. P., & Calkins, S. D. (2007). The role of emotion regulation in children's early academic success. Journal of School Psychology, 45(1), 3–19.

• This study examines the role of emotion regulation in academic success, providing insights into how emotional regulation strategies can contribute to resilience, particularly in academic settings relevant to individuals with ADHD.

Halmøy, A., Fasmer, O. B., Gillberg, C., & Haavik, J. (2009). Occupational outcome in adult ADHD: impact of symptom profile, comorbid psychiatric problems, and treatment: a cross-sectional study of 414 clinically diagnosed adult ADHD patients. Journal of Attention Disorders, 13(2), 175–187.

• This study investigates the occupational outcomes of adults with ADHD, shedding light on the challenges they face in professional settings and the role of resilience in navigating these challenges.

Loe, I. M., & Feldman, H. M. (2007). Academic and educational outcomes of children with ADHD. Journal of Pediatric Psychology, 32(6), 643–654.

• This article discusses the academic and educational outcomes of children with ADHD, highlighting the importance of resilience in overcoming academic challenges and achieving success in educational settings.

Ramsay, J. R., Rostain, A. L., & Bishop, J. (2016). The Adult ADHD Tool Kit: Using CBT to Facilitate Coping Inside and Out. Routledge.

• This book offers practical tools and strategies, including cognitive-behavioral therapy (CBT), for coping with ADHD challenges in adulthood, emphasizing the role of resilience in managing symptoms and improving overall functioning.

Stixrud, W., & Johnson, N. (2018). The Self-Driven Child: The Science and Sense of Giving Your Kids More Control Over Their Lives. Penguin Books.

• William Stixrud and Ned Johnson's book explores the importance of autonomy and resilience in children and adolescents, providing insights into fostering resilience from a young age, which is relevant for individuals with ADHD.

Littman, A. J., White, E., Satia, J. A., Bowen, D. J., & Kristal, A. R. (2006). Reliability and validity of 2 single-item measures of psychosocial stress. Epidemiology, 17(4), 398-403.

• This study assesses the reliability and validity of single-item measures of psychosocial stress, which are relevant for understanding the relationship between stress, resilience, and ADHD symptoms.

Marshall, S. A., Zentall, S. S., & Muchinsky, M. M. (2011). Achievement, emotional intelligence, and personality: A study of ADHD and non-ADHD college students. Journal of Attention Disorders, 15(2), 130-139.

• Investigating the relationship between achievement, emotional intelligence, and personality traits in college students with and without ADHD, this study sheds light on factors contributing to resilience and success in academic settings.

Mikami, A. Y., & Hinshaw, S. P. (2006). Resilient adolescent adjustment among girls: Buffers of childhood peer rejection and attention-deficit/hyperactivity disorder. Journal of Abnormal Child Psychology, 34(6), 823-837.

• This research explores factors contributing to resilient adjustment in adolescent girls, including the buffering effects of childhood peer rejection and ADHD symptoms, offering insights into protective factors that promote resilience.

Molina, B. S., Hinshaw, S. P., Swanson, J. M., Arnold, L. E., Vitiello, B., Jensen, P. S., ... & Houck, P. R. (2009). The MTA at 8 years: Prospective follow-up of children treated for combined-type ADHD in a multisite study. Journal of the American Academy of Child & Adolescent Psychiatry, 48(5), 484-500.

• This longitudinal study provides insights into the long-term outcomes of children with ADHD, including factors associated with resilience and positive adjustment over time.

Owens, J. S., Goldfine, M. E., Evangelista, N. M., Hoza, B., & Kaiser, N. M. (2007). A critical review of self-perceptions and the positive illusory bias in children with ADHD. Clinical Child and Family Psychology Review, 10(4), 335-351.

• Examining self-perceptions and the positive illusory bias in children with ADHD, this review offers insights into factors that may enhance resilience and self-esteem in individuals with ADHD.

Skirrow, C., McLoughlin, G., Kuntsi, J., & Asherson, P. (2009). Behavioral, neurocognitive and treatment overlap between attention-deficit/hyperactivity disorder and mood instability. Expert Review of Neurotherapeutics, 9(4), 489-503.

• This article explores the overlap between ADHD and mood instability, shedding light on potential comorbidities that may impact resilience and treatment outcomes in individuals with ADHD.

Solanto, M. V. (2011). Cognitive-behavioral therapy for adult ADHD: Targeting executive dysfunction. Guilford Press.

• This book presents cognitive-behavioral therapy (CBT) approaches tailored specifically for adults with ADHD, focusing on addressing executive dysfunction and enhancing coping strategies, which are crucial for resilience.

Young, S., Adamou, M., Bolea, B., Gudjonsson, G., Müller, U., Pitts, M., ... & Asherson, P. (2011). The identification and management of ADHD offenders within the criminal justice system: A consensus statement from the UK Adult ADHD Network and criminal justice agencies. BMC Psychiatry, 11(1), 32.

• This consensus statement addresses the identification and management of ADHD within the criminal justice system, highlighting the importance of understanding ADHD-related challenges and fostering resilience among individuals involved in the criminal justice system.

ADHD Coach Katherine Sanders

Does building habits as someone with ADHD feel like you're herding cats?

Join ADHD coach Katherine as she explores a playful, perfectly possible approach to "firing up" productive habits, inspired by the celebrated potter Josiah Wedgwood.

You'll discover:

• Why habit formation is uniquely challenging for ADHD brains
• The power of celebrating small wins and allowing flexibility
• Using tools like AI assistants to design routines tailored for your neurodivergence
• Reconnecting to your deeper "why" when motivation wanes

Katherine shares practical tips like starting tiny, using external cues, and finding meaningful rewards. Her key message?

Embrace the journey - even Wedgwood's iconic glazes involved many "failed" experiments.

Listen for an energising new perspective on habits and ways to make them stick while honouring your ADHD brain!

Connect with Katherine here:

Website

Instagram

Tiktok

Facebook

Youtube

LinkedIN

Threads 

Blog post: ADHD & Time 'Agnosia' (blindness): https://lightbulbadhd.com/blog/adhd-time-discounting-blindness

Podcast episode on time: https://pod.fo/e/20b52a

Learn more about Josiah Wedgwood and his experiments: https://collections.vam.ac.uk/item/O1715422/trial-tray/

My favourite AI tools to play with: this Canva link opens a PDF which you can save and download.

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• Yuill, N., & Lyon, C. (2007). The use of strategies by children with ADHD: A classroom-based study. Dyslexia, 13(1), 66–81. Link
• Wilens, T. E., Biederman, J., Spencer, T. J., & Bostic, J. (1998). Pharmacotherapy of adult attention deficit/hyperactivity disorder: A review. The Journal of Clinical Psychopharmacology, 18(4), 267–276.
• Martel, M. M., Goth-Owens, T., Martinez-Torteya, C., & Nigg, J. T. (2010). A person-centered personality approach to heterogeneity in attention-deficit/hyperactivity disorder (ADHD). Journal of Abnormal Psychology, 119(1), 186–196. Link