Authentically ADHD with Carmen

In this episode you will discover:

how our brain percieves anxiety, why, & some ways to start combatting it.

I am not a doctor, always seek professional help, if need be.

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In this rebroadcast I go over:
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Cognitive distortions are internal mental filters or biases that increase our misery, fuel our anxiety, and make us feel bad about ourselves. Our brains are continually processing lots of information. To deal with this, our brains seek shortcuts to cut down our mental burden.

Magnification and Minimization: Exaggerating or minimizing the importance of events. One might believe their own achievements are unimportant, or that their mistakes are excessively important.

Catastrophizing: Seeing only the worst possible outcomes of a situation.

Overgeneralization: Making broad interpretations from a single or few events. “I felt awkward during my job interview. I am always so awkward.”

Magical Thinking: The belief that acts will influence unrelated situations. “I am a good person—bad things shouldn’t happen to me.”

Personalization: The belief that one is responsible for events outside of their own control. “My mom is always upset. She would be fine if I did more to help her.”

Jumping to Conclusions: Interpreting the meaning of a situation with little or no evidence.

Mind Reading: Interpreting the thoughts and beliefs of others without adequate evidence. “She would not go on a date with me. She probably thinks I’m ugly.”

Fortune Telling: The expectation that a situation will turn out badly without adequate evidence.

Emotional Reasoning: The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”

Disqualifying the Positive: Recognizing only the negative aspects of a situation while ignoring the positive. One might receive many compliments on an evaluation, but focus on the single piece of negative feedback.

“Should” Statements: The belief that things should be a certain way. “I should always be friendly.”

All-or-Nothing Thinking: Thinking in absolutes such as “always”, “never”, or “every”. “I never do a good enough job on anything.”

Other lies:

“I can do that tomorrow”

“I don't really have to do that right now”

I have something to tell you ADHDer, thoughts are just sentences in your brain, im going to repeat for emphasis, YOUR THOUGHTS ARE JUST SENTENCES IN YOUR BRAIN.

YOU GET TO CHOOSE what thoughts you want to keep, and which ones you want to let pass on by.

Here is how life works, psych 101 info-

There is a situation- IE. my husband said words

Then from that comes a thought- IE. He thinks im stupid and worthless

That thought creates and emotion in your body- IE shame or guilt

Our emotions are fuel to our actions, so out of shame we may take action we dont believe in, does not align with our values or the person we want to be, IE. screaming, slamming doors, isolating etc. 

This in turn creates our results. Which  don't seem to be that great from my examples here.

DID YOU KNOW that we can change our thoughts and emotions. 

BRAIN HACK

Thanks to my coach, Kristen Carder, and her focused program, I have learned how to manage my thoughts. I can change my emotions about things, by changing the way i think about it.

I want you to think about it,

If you have the thought “im never organized” do you think that thought would ever lead you to even try to become organized. 

Feel free to use the freebie i have attached to follow along

Get out ALL your thoughts on paper, keep asking your brain, what else?

Then go through and find the most pervasive thought.

Then find the emotion causing that thought.

Write down the actions that you are taking out of that emotion.

Then write the results, usually these results will align with the thought you are thinking in some way. 

The fact that I get to teach preschool kids how to process their emotions, and teach them their thoughts aren't always true is super empowering to me. 

If your results are negative, if you aren't happy with them, take a look at your thoughts and emotions. 

This MAJOR brain hack will change your life.

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Today, we are talking about contraint, why its important and how to constrain to become more productive and feel less chaotic.

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Lets chat about the executive functions involved with planning and problem solving and ways to modify the way we solve them.

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Lets talk about one of the most controvertial topics in mental health, medication.
In this episode you will learn about why ADHD medications works, the types and why you may want to consider taking them, all while eliminating the huge stigma that surrounds medication in mental health.


Taking Charge of Adult ADHD by Dr Russell Ramsey - Where all this information came from
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The Medication episode with dr russell ramsey on the I HAVE ADHD podcast
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This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit carmenauthenticallyadhd.substack.com/subscribe

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This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit carmenauthenticallyadhd.substack.com/subscribe

Lets talk COGNITIVE FLEXIBILTY, another executive function

in the prefrontal cortex.

The ways it can show up in our lives as ADHDers,

ways we can expect, prepare and cope with the way

it involves emotional regulation, impulse control

and metacognition. are you ready? Lets get started!

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The first of the executive function series. Learn more in the episode.

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ADHD and being productive do not mix. lets talk about how to get more done, even with your neurodivergent brain.

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4 tips for organization below

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4 TIPS

1. Make your bed.

If just the thought of trying to keep your bedroom clean 24/7 is enough to send you into an anxiety spiral, commit to a smaller task like making your bed every day, suggests Fleming. That one action feels a lot more manageable, and once you solidify the habit, you can move on to another small step to make your space feel a bit tidier. When you have ADHD, it’s easy to feel like your home is just destined to be messy forever, but creating small helpful habits will help you challenge that mindset and start to feel more in control, says Fleming. Before you know it, you’ll have a mini cleaning routine going. But don’t stress if you fall out of practice every now and then.

2. Break organizational tasks into chunks.

A lot of people who have ADHD struggle to “activate,” or start tasks, so breaking a to-do down into smaller steps can make it easier to get started, says Dr. Frank. It also helps decrease overwhelm, which people with ADHD are prone to, she adds. Let’s say you want to organize your inbox at work. Rather than going through all 500 of your unread emails and sorting them into appropriate folders, start with the first 50 messages (or whatever number feels doable). You should give yourself permission to stop and come back to the task the next day so that you don’t feel overwhelmed, says Dr. Caraballo. The same goes for decluttering your house; you’ll have a much easier time if you focus on one room at a time and break it down into areas within each room instead of trying to tackle the whole thing in one day. 

3. Do a start-of-day or end-of-day clean.

You’ve probably seen the satisfying morning and evening cleaning videos on TikTok, which some users call their homes’ opening and closing shifts. And it turns out they’re onto something. Cleaning a high-traffic area of your home, like your kitchen or office, for 10 to 15 minutes every day can ensure that the mess doesn’t get out of hand, says Dr. Caraballo.

This can be helpful for people with ADHD because it’s small and simple and it creates a regular routine. “ADHDers have a tendency to let things build, build, build, and then they’ll spend all day cleaning,” explains Dr. Frank. If you try this hack, just be sure to give yourself a time limit and move on once it’s up—otherwise it can feel like a daunting, never-ending chore. 

4. Find a permanent home for the things you lose.

If you’re always misplacing your keys (like Fleming says she used to), put a hook right by your door and try to get in the habit of hanging your keys there every time you come home. Having designated areas where important items like your mask, phone, keys, and wallet live can be a great strategy if you feel like you’re constantly looking for those things when you wanna get out the door.

This strategy can be helpful because it supports working memory, aka the ability to hold information in your head and use it to solve a problem later, which some people with ADHD struggle with, says Dr. Frank. If you create a permanent home for your essentials, then you don’t have to waste brain power remembering where you left them. 

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit carmenauthenticallyadhd.substack.com/subscribe