Adult ADHD ADD Tips and Support

By Michael Joseph Ferguson

We explore Adult ADD / Adult ADHD as a neurological type, not a disorder. Changing the conversation on neurodiversity and adult ADHD since 2015, our podcast is hosted by author and ADHD life coach Mic... more

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How many episodes does Adult ADHD ADD Tips and Support have?

The podcast currently has 129 episodes available.

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Number 1: How to Simplify Your ADHD Exercise Routine: What Actually Works!
Are you struggling to maintain an ADHD exercise routine that actually sticks? Join us as we explore how to simplify your fitness approach using neuroscience-backed strategies designed specifically for the ADHD brain. We’ve all been there. You start a new routine with high energy, stay consistent for a few days, and then life happens. Before you know it, you’ve fallen off the wagon and feel too discouraged to start again. In this episode, we do a deep dive into simplifying your exercise routine to boost focus, reduce anxiety, and even improve memory. We’ll discuss insights on why consistency beats intensity and how small, manageable changes can lead to life-changing results. ADHD Health and Wellness Workshop (May 12th & May 19th): https://www.drummerandthegreatmountain.com/workshop FREE RESOURCE: Download the free five-day mini-course at: https://www.drummerandthegreatmountain.com/minicourse GET THE BOOK: This podcast is an audio companion for the book, “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.” Episode Timestamps: (00:00) – Introduction to the ADHD Health and Wellness Planning Workshop (01:12) – Session recordings and registration details (01:59) – Welcome and host introduction with Michael Joseph Ferguson (02:05) – Today’s topic: Simplifying your exercise routine (02:44) – The neuroscience of exercise: How it increases memory by 16% (02:55) – Announcement: New visual hardcover book release (03:44) – Why we get stuck in the cycle of “failed” routines (04:38) – Why exercise is critical for managing ADHD tendencies (05:16) – Study: 10–15 minutes of moderate cardio for executive function (05:57) – Reducing cortisol and stress through consistency over intensity (06:25) – The “Morning Spike”: Why time of day matters (07:30) – Indoor vs. Outdoor: The power of “Green Exercise” (08:32) – Barefoot exercise: Grounding, brain waves, and memory (11:16) – Tip 1: Keep it to 10–15 minutes a day to avoid overwhelm (11:56) – Tip 2: Exercise as a non-negotiable (with or without meds) (12:25) – Tip 3: The 3-day challenge to build a streak (13:16) – Tip 4: The benefits of hiring a trainer or finding a buddy (14:31) – Final summary and how to join the upcoming workshop In this episode, we’ll explore: The 10–15 Minute Rule: Why setting a lower bar actually leads to better long-term consistency. The Power of Nature: Why exercising outdoors (Green Exercise) is more effective for reducing rumination than the gym. The Barefoot Advantage: How tactile demand on uneven terrain recruits working memory. Vagal Tone and Grounding: Using direct electrical contact with the earth to shift into a parasympathetic state. Building a Support System: Why community and accountability are essential for maintaining a wellness plan. Morning vs. Afternoon: Understanding how to time your exercise for maximum cognitive protection. Links Mentioned in this Episode: (Workshop) ADHD Wellness Planning – May 12 & 19 (Study) Improved Cognition from Moderate Exercise (Study) Cortisol & Stress Reduction (Study) The “Morning Spike” for Cognitive Protection (Study) Barefoot Exercise: Nature & Rumination (Study) Barefoot Exercise: Efficacy for Clinical Anxiety & Depression (Study) Barefoot Exercise: Parasympathetic Response (Study) Barefoot Exercise: Working Memory Improvement Don’t see a player? Click this link to download the MP3 file. If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link: https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339 Visit the podcast web page to listen to all 125 episodes: http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast >> Take the ADHD Hunter-type Quiz Outro voice over by Lauren Regan. Intro music: Island Day Trip by Alex Borg Episode photo credit: Siddharth Salve Outro music by Bahman Sarram For more info, visit: http://www.DrummerAndTheGreatMountain.com
May 06, 202617min
Number 2: ADHD Procrastination – Overcoming Our Biggest Obstacle
With ADHD, procrastination is our prime nemesis. If a task is not stimulating or urgent, it gets forgotten about, pushed out, or endlessly plagues us with guilt because we can’t seem to get it done. All of this can create an immense amount of suffering and low self-esteem. In this episode, we’ll explore: Why we procrastinate What specific types of tasks get procrastinated How to motivate yourself when you’re unable to get yourself started on a task What questions to ask yourself that will help you approach a task you typically procrastinate Which tools are most helpful to increase productivity and reduce procrastination ADHD Mind Mapping Workshop (Aug 29th & Sep 1st): https://adhdmindmapping.com FREE RESOURCE: Download the free five-day mini-course at: https://www.drummerandthegreatmountain.com/minicourse GET THE BOOK: This podcast is an audio companion for the book, “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.” Episode Timestamps: (00:00) – Podcast introduction and new book launch (00:36) – Overcoming procrastination and task motivation (01:57) – ADHD Mind Mapping Online Workshop and executive functioning tools (05:01) – Biochemical causes of procrastination and dopamine regulation (05:41) – Managing task overwhelm, emotional flooding, and perfectionism (08:35) – Five task categories: Mundane, overwhelming, emotionally charged, blurry, and no deadline (13:48) – Hunter-Farmer theory and survival instincts in task prioritization (16:32) – Optimizing brain chemistry with protein, cardio exercise, and sunlight (20:10) – Emotional motivation, self-compassion, and reframing inner dialogue (26:22) – Step-by-step questions to clarify tasks and identify simple next actions (30:46) – Overcoming repetitive task procrastination through systems and delegation (36:17) – Anti-procrastination tools: Mind mapping, journaling, and sketchbooks (39:03) – Body doubling and communal accountability (40:02) – The Five-Step Daily Planning Method, Pomodoro sessions, and mindful scheduling (43:52) – Recommended companion episodes, coaching, and community support Links Mentioned in this Episode: (Workshop) ADHD Mind Mapping (Episode) Journaling For Clarity (Episode) Perfectionism & “All or Nothing” Thinking (Episode) Sleep (Episode) ADHD Mind Mapping (Episode) The Power of Sunlight Don’t see a player? Click this link to download the MP3 file. If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link: https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339 Visit the podcast web page to listen to all 126 episodes: http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast >> Take the ADHD Hunter-type Quiz Outro voice over by Lauren Regan. Episode photo credit: Joel Lee Outro music by Bahman Sarram For more info, visit: http://www.DrummerAndTheGreatMountain.com
August 20, 202649min
Number 3: ADHD Mind Mapping – How to Break Down Overwhelming Tasks
Adult ADHD ADD Tips and Support Podcast – A Podcast for Neurodivergent Creatives. ADHD Mind Mapping – How to Break Down an Overwhelming Task. This podcast is an audio companion to the book “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.” ADHD task paralysis can really take us down. Mind mapping is THE tool for maximizing how our creative brains work, while minimizing our challenges with executive functioning. It’s a non-linear method of getting your thoughts out of your head and into a form you can look at, organize, make plans, and prioritize. In this episode we’ll cover an often overwhelming task: where to start when attempting to tidy up a messy home office. We’ll go through, step-by-step, how to create your action plan using mind mapping so you’ll arrive at a simple checklist that can be followed over the span of a few sessions. Links Mentioned in this Episode: (WORKSHOP) ADHD Mind Mapping Workshop – Feb 28 & Mar 3 (Mini Course) 5 Day Free Mini Course (PDF) Our Free ADHD Toolkit – All Worksheets from Previous Podcast Episodes Don’t see a player? Click this link to download the MP3 file. If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link: https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339 Visit the podcast web page to listen to all 123 episodes: http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast >> Take the ADHD Hunter-type Quiz Episode Image: Jamie Street Outro voice over by Lauren Regan. Intro Music: Dmitrii Kolesnikov Outro music by Bahman Sarram For more info, visit: http://www.DrummerAndTheGreatMountain.com
February 10, 202615min
Number 4: ADHD, Creative Minds & The Antidote to School Trauma: Revolutionizing Education with Demetrius Fuller
Adult ADHD ADD Tips and Support Podcast – A Podcast for Neurodivergent Creatives. ADHD, Creative Minds & The Antidote to School Trauma: Revolutionizing Education with Demetrius Fuller. This podcast is an audio companion to the book “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.” In this episode, we’re joined by pioneering educator and art teacher Demetrius Fuller. We explore his groundbreaking educational framework entitled “The HOMies,” a neurodiversity-friendly approach to classroom learning based on the Harvard’s Studio Habits of Mind. In our discussion, we unpack the shame and trauma often experienced by neurodivergent students, and the importance of having an alternative education framework that supports self-esteem, embraces unique learning styles, and can successfully integrate into the mainstream public school system. Demetrius introduces the HOMie characters, and how each represents a specific aspect of learning. He also discusses how this framework is currently being implemented into his school in Chelsea, Massachusetts. Links Mentioned in this Episode: (Website) Meet the Homies (Workshop) Life Visioning in January (PDF) Our Free ADHD Toolkit – All Worksheets from Previous Podcast Episodes Don’t see a player? Click this link to download the MP3 file. If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link: https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339 Visit the podcast web page to listen to all 121 episodes: http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast >> Take the ADHD Hunter-type Quiz Outro voice over by Lauren Regan. Intro and outro music by Bahman Sarram For more info, visit: http://www.DrummerAndTheGreatMountain.com
December 10, 202550min
Number 5: Adult ADHD Tips – Brainwaves, ADHD, and Biohacking
Adult ADHD ADD Tips and Support Podcast – A Podcast for Neurodivergent Creatives. Brainwaves, ADHD, and Biohacking. This podcast is an audio companion to the book “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.” In this episode, we’ll do a deep dive into the neuroscience of brainwaves and ADHD. What are brainwaves and why are they important to know if you have ADHD? What brainwaves are people with ADHD deficient in? What are the 5 main brainwave types? What does it feel like to experience them? What can you do to consciously move in and out of these different brainwave types? We’ll cover a vast array of neuroenhancement strategies, from neurofeedback, binaural beats, exercise, nutrition, meditation, breathwork, and much more. This episode comes with a free PDF cheatsheet displaying each brainwave type, what it feels like to be in it, and the various strategies to attain it. Links Mentioned in this Episode: (Workshop) ADHD Wellness Planning and Implementation (PDF) Brainwaves and ADHD Cheatsheet Don’t see a player? Click this link to download the MP3 file. If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link: https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339 Visit the podcast web page to listen to all 115 episodes: http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast >> Take the ADHD Hunter-type Quiz Outro voice over by Lauren Regan. Episode photo credit: Pawel Czerwinski Intro and outro music by Bahman Sarram For more info, visit: http://www.DrummerAndTheGreatMountain.com
March 18, 202546min