Today’s episode is a fascinating look at the connection between our guts and our brains. This powerful two-way communication between our digestive system and our mind influences everything from mood and sleep to focus and decision-making. My guest is Dr. Anastasia Galanopoulos, is a developmental psychologist and parent coach who is passionate about teaching people about how our gut health shapes our mental health and executive functioning. Anastasia’s interest in this field began with her own health struggles - experiences that led her to connect the dots between nutrition, stress, and brain function in both children and adults.

In our conversation, we talk about the science of the gut-brain connection (I have to admit, it sounds pretty unbelievable to me but it’s a thing people, it’s a thing), how to recognize signs that your microbiome might be out of balance, and what kinds of foods and daily habits can help restore it - including fermented foods, plant-rich meals, and stress management.

Thanks for tuning in! Here are the show notes from today’s episode:

Learn More about Dr. Anastasia Galanopoulos

https://www.getnewperspective.com

https://www.linkedin.com/in/galanopouloseducationtraining/

Learn More about the Gut-Brain Connection

Resource Sheet Shared by Dr. Galanopoulos

https://drive.google.com/file/d/1EUUvgjhycHuwyRoG_qNKWtJccz3hpSnV/view?usp=sharing

Gut-Brain Connection: Microbiome, Gut Barrier, and Environmental Sensors

https://pmc.ncbi.nlm.nih.gov/articles/PMC8263213/

The gut-brain connection: What the science says

https://med.stanford.edu/news/insights/2025/03/gut-brain-connection-long-covid-anxiety-parkinsons.html

Recipes

Easy-to-make kimchi by Maangchi

https://www.maangchi.com/recipe/easy-kimchi

Fermented Hot Sauce

https://www.chilipeppermadness.com/recipes/fermented-hot-sauce/

The Simple Guide to Kickass Kombucha

https://www.liveeatlearn.com/the-simple-guide-to-kickass-kombucha/

Fermented Pickles

https://www.feastingathome.com/fermented-pickles/

Learn More About Our MAP Program

https://map.worksmartcoaching.com

Learn More About 1:1 Coaching

https://www.beyondbooksmart.com/how-it-works

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

Today we’re wrapping up ADHD Awareness Month with something a little different — and a lot of fun. This episode is all about creativity, self-expression, and the power of play in adulthood. We’re diving into Expressive Arts Coaching - a unique, creative approach that helps people with or without ADHD strengthen their executive function skills through art, creativity, and imagination.

My guest, Shayne Swift, is an Executive Function coach with Beyond Booksmart and she incorporates Expressive Arts Coaching into her practice. She combines her background in education, expertise in executive functioning, and experience and training in creative exploration to help clients unlock insight and self-awareness through the expressive arts. I’m also thrilled to say that we’re also joined by Jamal, one of Shayne’s clients, who shares how this approach helped him communicate more clearly at work, deepen his relationship with his kids, reduce stress, and rediscover confidence in his own strengths. Jamal also shares how his employer invested in him by paying for Executive Function coaching and how his work experience has improved greatly since then.

You’ll also get to experience a hands-on activity with Shayne - a fun, colorful reflection exercise designed to help you explore your current EF skills and challenges and walk away with a way to visually see what skills need attention and what skills you know you can rely on.

So whether you’re following Shayne’s prompts and doodling while you listen, out on a walk, or just taking a well-earned break, this is your reminder that even as adults, we can - and should - make space for fun and creativity. And that AdHD brains, as challenging as they can be, do have some pretty awesome things about them.

Thanks for tuning in! Here are the show notes from today’s episode:

Learn More About Shayne

https://swiftlyfe.com/about/meet-shayne-swift-ms/

Expressive Arts Coaching

https://www.expressiveartworkshops.com/how-to-start-your-own-art-program/expressive-arts-facilitation-training/

https://www.ieata.org/how-to-start-career-expressive-arts/

Creativity and Executive Function Skills

https://www.edutopia.org/blog/strategies-executive-functions-arts-judy-willis

https://digitalcommons.lesley.edu/cgi/viewcontent.cgi?article=1725&context=expressive_theses

Learn More About Our Corporate Executive Function Training

https://www.worksmartcoaching.com/training

Learn More About Our MAP Program

https://map.worksmartcoaching.com

Learn More About 1:1 Coaching

https://www.beyondbooksmart.com/how-it-works

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

Hi everyone! Today we’re exploring the connection between ADHD and bullying.

Research consistently shows that children with ADHD are more vulnerable to bullying than their neurotypical peers. For instance, a study utilizing data from the National Survey of Children's Health found that 47% of children with ADHD reported being victims of bullying, more than double the prevalence in the general population PMC.

This increased susceptibility isn't just a childhood issue—it extends into adolescence and adulthood, affecting self-esteem and mental health. Adolescents with ADHD who experience bullying are at a significantly higher risk for anxiety and depression compared to their peers without ADHD.

My guest today, Brooke Schnittman, knows this firsthand. Brooke is an ADHD coach, speaker, and host of the podcast, Successful with ADHD. She works to help adults turn their challenges into strengths. In our conversation, she shares her own story of being bullied from childhood into adulthood, how it shaped her understanding of ADHD, and what helped her begin to rebuild a sense of self-worth.

This episode isn’t just about surviving bullying - it’s about understanding how those experiences shape the brain and the stories we tell ourselves, and how healing becomes possible through awareness, coaching, and connection. I also share some additional strategies - both for parents and adults - that can help build proactive protection and resilience in environments where bullying or exclusion might occur. I hope you enjoy!

Here are the show notes:

Learn More About Brooke

https://www.coachingwithbrooke.com/about-brooke

Successfull with ADHD Podcast

https://podcasts.apple.com/us/podcast/successfull-with-adhd/id1674069554

Bullying: What Parents and Teachers of Children with ADHD Need to Know

https://chadd.org/wp-content/uploads/2018/06/ATTN_06_12_Bullying.pdf

Bullying Resource Center

https://www.aacap.org/aacap/Families_and_Youth/Resource_Centers/Bullying_Resource_Center/Home.aspx

How to Demobilize a Bully in 5 Steps

https://www.additudemag.com/stop-bullying-adhd-upstander/?srsltid=AfmBOoozI6FRhewOLn8ICHuypgxNjYuz4icT8UfTDNIPcYINmIxqmwt3

Put Down the Stick, Pick Up a Feather: Adult ADHD & Self-Criticism

https://chadd.org/attention-article/put-down-the-stick-pick-up-a-feather-adult-adhd-self-criticism/

Learn More About Our MAP Program

https://map.worksmartcoaching.com

Learn More About 1:1 Coaching

https://www.beyondbooksmart.com/how-it-works

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

Learn More About Dave Krasky

Website

https://www.raisingfutureadults.com/

Raising Future Adults - his book

https://www.raisingfutureadults.com/books

Read more about other topics mentioned in this episode

FAFO Parenting - “F*** Around and Find Out”

https://www.parents.com/what-is-fafo-parenting-unpacking-the-trend-11678790

Autonomy-Supportive Parenting by Emily Edlynn

https://www.emilyedlynnphd.com/autonomy-supportive-parenting

Age-Appropriate Chores for Kids

https://www.healthychildren.org/English/family-life/family-dynamics/communication-discipline/Pages/Chores-and-Responsibility.aspx

Learn More About Our MAP Program

https://map.worksmartcoaching.com

Learn More About 1:1 Coaching

https://www.beyondbooksmart.com/how-it-works

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

Believe it or not, this is the last episode of our fourth season of Focus Forward! We normally take off all of August and September, but I just had to get one more episode in. After reviewing the topics & guests we featured this season, I realized there were some key themes that came up again and again across a whole variety of conversations. To wrap the season up, we’re reviewing 5 key lessons about personal growth that have been gathered over 20 conversations with experts throughout this past year.

Although there are many great pieces of advice waiting for you in today’s episode, the most important of all is to remember to unconditionally give compassion to yourself and empathy towards others. We’re all a work in progress, but the simple act of trying to do better is a seed for transformation. Hopefully, this episode helps provide the water you’ve been looking for.

I truly hope you’ve enjoyed and learned from the conversations we’ve shared with you this season and from my solo episodes. If you’ve enjoyed listening, please take a second to rate us on Spotify or Apple. I look forward to seeing you again in Season 5!

In the meantime, here are the show notes from today’s show (as well as the various episode numbers that were referenced throughout it):

How AI Helps ADHD Brains Work Smarter, Not Harder

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/how-ai-helps-adhd-brains-work-smarter-not-harder

Season 4 Themes

Theme 1: Understanding Our Own Executive Functioning & Neurodiversity

Episodes 51, 52, 54, 60, 61, 64, 65, 68, and 71.

Theme 2: Holistic Well-being

Episodes 51, 58, 59, 65, 66

Theme 3: Strategies for Managing EF Challenges

Episodes 50, 51, 58, 59, 63, 67, 69

Theme 4: Parenting & Communication

Episodes 52, 54, 56, 62, 65, 70

Theme 5: Self-Advocacy & Personal Growth

So many episodes (maybe even all of them), and especially episodes 53, 55, 56, 57, 59, 60, 61, 66, 68, 71

Many thanks to Season 4 guests (in order of appearance):

Archie Chimanayi, Kendra Adachi, Dr. Nerissa Bauer, Dr. David Helfand, Neal Elliott, “The Tidy Dad” Tyler Moore, Dr. John Randolph, Dr. Emily Gordon, Melissa Llewellyn Snider and Brianna Morton from Hypercast Podcast, Dr. Kenneth Ginsburg, Ellen Galinsky, Dr. Megan McClelland, Dr. Sarah Cheyette, Dr. Jackie Wolfman, Sara Sherman and Dr. Mort Sherman, Lizzett Cuervo, Helena Bowen, Eliza, Sam, Mark, and Tyler Mitchell

Learn More About Our MAP Program

https://map.worksmartcoaching.com

Learn More About 1:1 Coaching

https://www.beyondbooksmart.com/how-it-works

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

In today's episode we’re diving into the world of ADHD through the lens of Tyler Mitchell. Tyler is a strategy consultant (whatever that is!), a husband, a father of five, and a passionate advocate for awareness around ADHD and the workplace. If you’re active on LinkedIn at all, you may have come across Tyler’s thoughtful and popular posts. As we all know, adulting is hard enough, but throw in ADHD and it’s a whole ‘nother can o’ worms. Tyler addresses these challenges with compassion, empathy, honesty, and some humor. In our conversation today, Tyler shares what it was like to be diagnosed with ADHD as an adult, and how that moment shifted and revealed everything for him. He opens up about the emotional side of things and what he’s discovered about himself, especially what it’s like for men who’ve spent years pushing through without support or answers. And how he’s become someone that other men reach out to for an empathetic ear.

Listen to hear us explore themes people need to be talking about: the pervasive stigma surrounding ADHD, the generational pressures that discourage emotional vulnerability, and the powerful impact of understanding one's own neurodivergent brain. Tyler candidly discusses how his diagnosis helped him unravel years of anxiety, depression, and self-doubt, and how he's now using social media to create a supportive community for others. Tyler's story highlights the importance of self-awareness, empathy, and breaking down outdated masculinity stereotypes. His mission is to normalize conversations about ADHD and show that seeking help is a sign of strength, not weakness.

Here are the show notes from today’s episode;

Learn More About Tyler Mitchell

Website

https://tylermitchell.com/

Tyler’s LinkedIn Profile

https://www.linkedin.com/in/tylercmitchell/

Learn More About ADHD in Men

A Guide for Men With ADHD (and Their Loved Ones)

https://add.org/adhd-symptoms-in-men/

For Men With ADHD — and Those Who Love Them

https://www.additudemag.com/adhd-men-relationship-anger-shame-communication

ADHD in Adults

https://www.nimh.nih.gov/health/publications/adhd-what-you-need-to-know

Learn More About Our MAP Program

https://map.worksmartcoaching.com

Learn More About 1:1 Coaching

https://www.beyondbooksmart.com/how-it-works

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

In this episode, I had three experts come on the show, but they’re not the typical experts I have on Focus Forward. I got to sit down with three incredible teens, Eliza, Mark, and Sam, to talk honestly about conflict and how to manage it between teens and adults. This episode is one I’ve been wanting to do for so long and I’m thrilled to bring it to you today.

We covered everything from communication styles to what it feels like to be misunderstood, and even how trust is built—or broken—in those tricky conversations. And of course, I couldn’t not mention EF skills, so you’ll hear me comment here and there on how key executive function skills like self-regulation, flexible thinking, and perspective-taking show up in real life and impact us during conflict and resolution. Listen to learn from these teens about the importance of creating space for mistakes and learning, and how trust is the answer - we have to work to trust them and they us. It’s a hard journey that we’re all making together.

These teens were thoughtful, vulnerable, and wise beyond their years. I think you'll walk away with some valuable insight—and maybe even a few moments of, "Oof… yeah, I’ve done that as a parent or teacher." I know I experienced this multiple times! But, as we’ve heard Ellen Galinsky, Nerissa Bauer, Ken Gisburg, and others, say, it’s never too late to make a difference in how you interact with your kids.

Thanks for listening!

Here are the show notes from today's episode:

Learn More About Conflict Resolution with Teens

Family Conflict Resolution: 6 Worksheets & Scenarios (+ PDF)

https://positivepsychology.com/conflict-resolution-family-kids/

Parent-teen conflicts less troublesome when teens feel loved, study shows

https://news.yale.edu/2020/07/14/parent-teen-conflicts-less-troublesome-when-teens-feel-loved-study-shows

Other Focus Forward episodes on teen-related topics:

Ep 66: From Overwhelmed to Empowered: 4 Essential Coping Skills Every Teen Needs to Thrive (ft. Dr. Jackie Wolfman)

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=mj2r59gs2v

Ep 62: Lighthouse Parenting: How to Communicate, Connect, and Guide with Confidence (ft. Dr. Kenneth Ginsburg)

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=v0rl5xa5ub

Ep 40: The Breakthrough Years: Raising Thriving Teens Through Executive Function (ft. Ellen Galinsky)

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=fhebx5zqfl

Ep 54: Self-Regulation Starts with Us: Helping Kids Manage Big Emotions (ft. Nerissa Bauer)

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=kqhshzq15x

Ep 38: Coping with College Stress: How to Meet the Demands of College Life with Confidence (ft. Dr. Bianca Busch)

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=baxmpspptj

Attend our MAP Demo!

July 21 12:00pm ET/9:00am PT

https://beyondbooksmart.zoom.us/j/81330992542

Learn More About Our MAP Program

https://map.worksmartcoaching.com

Learn More About 1:1 Coaching

https://www.beyondbooksmart.com/how-it-works

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

Today’s guest is one of my executive function coaching clients, Helena Bowen. Helena is a speaker coach and speechwriter and supports speakers for TED, TEDx, and other major events. She has ADHD and came on the show to share her experience and what she’s learned about herself and her brain over the years. We talk about how Helena is learning to move beyond the frustrating and self-critical thought: “I know what to do, so why can’t I just do it?” Through coaching and her own experiments and data collection, she’s shifting away from viewing her struggles as character flaws—and instead, getting curious about what’s really going on.

You’ll hear Helena describe how she discovered that what looked like task initiation challenges were actually self-regulation challenges - moments of getting stuck while avoiding the difficult emotions that came up when faced with certain tasks. She opens up about the creative and often unexpected strategies that help her follow through - timers everywhere, mood tracking with the How We Feel app, absurdly tiny task breakdowns, and even art supplies and a foundation brush to outsmart her own brain and build systems that actually work for her. Doing things differently is part of being neurodivergent, and Helena rocks it and then some. I’m excited to share this conversation. I’m so proud of Helena and the work she’s done for herself in coaching over the last year and a half. I hope you’ll see yourself in Helena’s story, feel less alone, and maybe even feel brave enough to try something different. I know I have learned a lot from her approach to her EF challenges, so I hope you do, too!

Here are the show notes from today’s episode:

Learn More About Helena Bowen

Website

https://www.helenabowen.com

Instagram and TikTok

@helenaspeaking

Learn More about Procrastination and More

World's Leading Expert On How To Solve Procrastination - Dr Tim Pychyl

https://www.youtube.com/watch?v=dGIUtVu7w4Y

Struggle Care Ep. 70: How to Coach Your Executive Functioning with Hannah Choi

https://www.strugglecare.com/podcast-rss/70-how-to-coach-your-executive-functioning-with-hannah-choi

Ep 11: Procrastination: Why We Wait & What to Do About It

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=n2bmc91r6d

Ep 43: Creativity & Executive Function: How to Enjoy the Brain Benefits of Each

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=2o3uog9wpo

Ep 63: Big Tasks, Tiny Steps: A Procrastinator’s Guide to Getting Stuff Done

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=ww20vsahvw

I’m so happy to be able to bring this conversation to you today! My guest is Lizzett Cuervo - a first-generation Cuban American, executive function specialist, and co-founder of the nonprofit Circle Match. I first connected with Lizzett over LinkedIn and then we got to meet in person when she attended my presentation on college students and executive functioning at our local public library. Lizzett is such a fantastic person doing such important work that I knew I had to have her on the show. As you’ll hear, Lizzett’s personal journey through life has moments of discouragement and frustration that many of you may relate to - either directly or in your own way. Her experiences are also deeply inspiring. I know I was very moved by her story. From being told by her high school counselor that she wasn’t “smart enough” for college, to later discovering a love of learning and receiving a life-changing ADHD diagnosis in adulthood, Lizzett has used her experiences and this deep love of learning to create a future for herself, her son, and others that is full of hope and opportunity.

In this conversation, you’ll hear about how Lizzett’s own academic struggles lit the spark - hah! for Chispa, a company she started that helps adults and students strengthen their executive function skills and conquer their challenges—and how Circle Match, a non-profit she started with her son, Michael, opens doors to Ivy League and other top tier colleges by offering free college admissions advising and executive function support to students and their families who have historically been left out of those spaces. Lizzett is living proof of what happens when young people are given not only access and knowledge, but also a place to belong. This is a story about overcoming shame, challenging broken systems, being brave enough to do things differently, and creating something better for the next generation. I can’t wait for you to hear it.

Show notes:

Learn More About Lizzett and Her Work

https://chispaefc.com/

Circle Match

https://circlematch.org/

Other Resources

Focus Forward Ep 32: College Admissions Made Simple: An Executive Function Approach to Success in College

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=q38ax8pzj7

Making College Affordable: 5 Tips for Securing Scholarships

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/making-college-affordable-5-tips-for-securing-scholarships

How to Navigate Student Supports in College

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/how-to-navigate-student-supports-in-college

Okay, so this week we’re talking about one of the most powerful tools we have out there for our focus, our mental health, our community, our families, our children, ourselves - music! We don’t even realize how much music plays a role in our lives. And luckily, gone are the days of believing we must work in sterile, silent environments - many (or dare I say most?) brains, including those with ADHD and other EF challenges, truly benefit from some kind of stimulation while doing focused work. The power of music has been studied by researchers so if you’d like to learn more, I’ve shared some articles in the show notes. But one of the best resources I can recommend is a new book out called Resonant Minds. Written by a daughter and father pair, Sara and Mort Sherman, this book covers all aspects of music - from its impact on the brain and learning, including as a mindfulness practice or as Sara and Mort call it “mindful action”, to its positive impact on individuals and community. I sat down with Sara and Mort to learn about music and share stories about how music has impacted us and others and about, as Sara and Mort say, that music is ultimately about love. Sara and Mort are so uniquely qualified to write this book so I asked them to introduce themselves, and the book Resonant Minds is such a unique book that I knew it was only right for them to describe it, so let’s get on with the show!

Here are the show notes from today’s episode:

Learn More About Sara Sherman

https://mozartformunchkins.com/

Learn More About Mort

https://my.aasa.org/AASA/Resources/SAMag/Sep16/InsideSherman.aspx

Resonant Minds book

https://mozartformunchkins.com/resonant-minds-the-transformative-power-of-music-one-note-at-a-time/

https://www.resonantminds.com

Research on Music and the Brain

Melody for the Mind: Enhancing Mood, Motivation, Concentration, and Learning through Music Listening in the Classroom

https://journals.sagepub.com/doi/full/10.1177/20592043231214085

Keep Your Brain Young with Music

https://www.hopkinsmedicine.org/health/wellness-and-prevention/keep-your-brain-young-with-music

The transformative power of music: Insights into neuroplasticity, health, and disease

https://pmc.ncbi.nlm.nih.gov/articles/PMC10765015/

The Youth Orchestra Hannah mentioned:

https://gctyo.org/

Learn More About Our MAP Program

https://map.worksmartcoaching.com

Learn More About 1:1 Coaching

https://www.beyondbooksmart.com/how-it-works

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com