In today’s episode, I had the pleasure of speaking with Dr. John Randolph - a board-certified clinical neuropsychologist, brain health consultant, and Clinical Assistant Professor of Psychiatry at Dartmouth’s Geisel School of Medicine. He’s the past president of both the National Academy of Neuropsychology and the New Hampshire Psychological Association, and his research focuses on cognitive health, executive functioning, and resilience. He’s also the author of The Brain Health Book: Using the Power of Neuroscience to Improve Your Life.

In our conversation, Dr. Randolph breaks down the CAPE model—a simple and powerful way to think about and take care of our brain health. We talked about cognitive strategies, activity engagement, preventing cognitive problems, and education about our brains. And, how small, consistent actions can make a big difference in our long-term brain health. We also discuss the impact of sleep, exercise, and social connections, which was validating for me as this is what I always like to ask my clients about. Dr. Randolph also shares a little about the research he’s doing with people with multiple sclerosis to figure out how to improve cognitive resilience. Our brains are fascinating, so listen today to learn how we can extend and enrich our lives by taking care of them!

Show Notes

Learn More About Dr. John Randolph

https://www.randolphnp.com/about-dr-john-randolph

The Brain Health Book: Using the Power of Neuroscience to Improve Your Life

https://wwnorton.com/books/9780393712872

12 ways to keep your brain young

https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young

Build Better Work Habits: How Your Brain Changes with Practice

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/build-better-work-habits-how-your-brain-changes-with-practice

The Quiz My Colleague Used With Her Client

https://www.viacharacter.org/account/register

Learn More About 1:1 Coaching

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

Learn More about BrainTracks Teacher Professional Development

www.braintracks.com

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

In this week’s episode, we’re talking all about routines. If you’ve ever tried to make a lasting change in your life, then you know how hard sustaining new habits can actually be. However, there are proven strategies that you can use to solidify habits into routines. In this short episode, I’ll be sharing some of my favorite practical strategies for building and sustaining routines.Thorugh the science of behavior change, you’ll discover new ways to build healthier habits through small changes that snowball into bigger transformations over time. Most importantly, my hope is that you find some practical approaches to build routines that work for you (even when life changes or gets stressful!)

Have thoughts or questions? Feel free to send me an email at [email protected]

I hope you enjoy listening! Here are the show notes for today’s episode:

Show notes:

Ep 12: How to Maintain Progress Through Times of Change

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=p9nb11s6hx

Ep 57: Decluttering Your Life: How to Make Space for What Matters (ft. Tidy Dad, Tyler Moore)

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=pcr8a1lkgb

Atomic Habits

www.jamesclear.com/books

11 Personal Hygiene Tips for People With ADHD

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/11-personal-hygiene-tips-for-people-with-adhd

Time for Bed! Why Sleep is Essential for Executive Functioning

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/time-for-bed-why-sleep-is-essential-for-executive-functioning

On-Demand Webinar on Building Healthy Routines

https://www.beyondbooksmart.com/building-healthy-routines-webinar-on-demand-recording

Tips from Calm.com

https://www.calm.com/blog/daily-routine

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

Today, I’m joined by the one and only Tyler Moore, AKA “Tidy Dad.” Tyler is a New York City Public School teacher, a husband, and a father of three. He creates content based on his own experience with tidying that he hopes will help others find joy and order in what he calls, “the beautiful mess of life”. Tyler came on to Focus Forward to share his new book, Tidy Up Your Life, which was just released this month! The book is a deep dive into the connection between physical and mental clutter and how our ability to organize, prioritize, and adapt can shape the way we live. Tyler and I also explored how embracing uncertainty and the “messy middle” of change, pivoting when necessary, and experimenting with routines can lead to powerful shifts in both mindset and priorities. He also explained the thinking behind his step-by-step approach to maintaining our homes —starting with organizing, followed by tidying, and then cleaning. In his book, he expands his ideas on this by offering cleaning and tidying options that are thoughtful, simple, and accessible for each area of the house.

Tyler was fun to talk with and I hope you enjoy our conversation and learn a lot from him!

Here are the show notes from today’s episode:

Learn More About Tyler

Website

www.thetidydad.com

Instagram

www.instagram.com/tidydad

Tidy Up Your Life

https://www.penguinrandomhouse.com/books/751698/tidy-up-your-life-by-tyler-moore/

From the Beyond BookSmart Blog

Getting Organized: Minimizing Clutter In 4 Easy Steps - Beyond BookSmart Blog

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/getting-organized-minimizing-clutter-in-4-easy-steps

Gaining Calm by Organizing: How to Clear Your Space & Mind

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/meditation-in-organization-how-to-clear-your-space-mind

7 Tips for Organizing With ADHD: How to Organize Better

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/7-tips-for-organizing-with-adhd-how-to-organize-better

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

Happy holidays, everyone! It’s such a special time of year and I’m grateful to all of you for choosing to spend some of it with us here at Focus Forward! Don’t forget to check out Beyond BookSmart’s New Year’s discount on our new monthly coaching subscription, which offers 2 of our 45-minute one to one coaching sessions per month for a more accessible price of $252. You have the choice to add more sessions if you need additional support. You can find more information in the show notes or by going to our website, beyondbooksmart.com. Still have questions? Shoot me an email at [email protected] and I can help you out!

Parenting, much like coaching, is a journey full of questions, challenges, and opportunities for growth—both for our children and ourselves. How do we guide without pushing, encourage independence while offering support, and foster resilience in a world full of pressures? Ooof, it’s a lot of work.

Today, I’m joined by Neal Elliott, a parent and veteran coach at Beyond BookSmart who has been coaching since our company’s inception in 2006, and whose wisdom has shaped countless lives. I asked Neal to join me to share three stories about coaching. The stories he chose highlight the importance of trust, relevance in learning, and meaningful parent-child relationships. You’ll hear about a student who improved his algebra skills by connecting math to Minecraft, a long-term client who rebuilt confidence through trust, and a special in-person coaching moment from our pre-virtual coaching days.

Neal’s stories inspired our conversation and led us to talk about building trust, encouraging progress (even the smallest steps), and reframing failure as a vital learning opportunity. Whether you’re navigating the teen years or guiding a younger child, I hope Neal’s stories and wisdom will inspire reflection and offer some support for the road ahead. And be sure to check the show notes for Neal’s curated collection of books and other resources he wants to share with Focus Forward listeners. Neal knows what he’s talking about and he’s created a treasure trove, people!

Show Notes:

Neal Elliott’s Resource List

https://docs.google.com/document/d/14vTPW7F2IrCF8CDwKp8xTEXMSt5NsR0xiPG5i6boDxE/edit?usp=drive_link

Learn more about Beyond BookSmart’s 1:1 Coaching Program

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

See our current coaching subscription prices (discounted through January 5, 2025!)

https://www.beyondbooksmart.com/contact-us

Something I love about executive function skills is that when you host a podcast all about them, you will literally never run out of topics because EF skills impact every aspect of our lives. In today’s episode, we’re talking about romantic relationships and executive functioning. I’m joined by Dr. David Helfand, a licensed psychologist specializing in neurofeedback and couples therapy.

Dr. H, as he goes by with his patients, shared how executive functioning impacts relationships, particularly for couples navigating the impact of stress, trauma, and neurodivergence. I was so happy to also be joined by my podcast team—Sean Potts, our editor and producer, and Justice Abbott, our creative visionary. We got to dig deep into how to make our relationships healthier by improving our communication, emotional regulation, and intimacy. Whether you're looking to strengthen your relationship or support a partner with executive function challenges, this episode is packed with insights to help you move forward together. Just a note if you’re listening with children around - we briefly and non-graphically mention sex, as this often an important aspect of romantic relationships.

Some of the questions we covered today were submitted by our listeners. If you want to be part of the conversation, be sure to sign up for our subscriber newsletter and follow Beyond BookSmart on our social media channels.

Episode 55 - Dr. David Helfand - couples and EF

Learn More About Dr. David Helfand

https://www.lifewisevt.com/david-helfand-psyd/

https://marriagequest.org/dr-david-helfand-psyd/

https://marriagequest.org/marriage-retreat/

Further Reading

Why You Should Stop Rescuing Your Partner (and what to do instead)

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/why-you-should-stop-rescuing-your-partner-and-what-to-do-instead

Relationships & How ADHD and Executive Function can impact them

https://sethperler.com/%F0%9F%A7%A0-relationships-how-adhd-and-executive-function-can-impact-them/

The Impact of ADHD on Marriage

https://guilfordjournals.com/doi/abs/10.1521/adhd.10.3.9.20553?journalCode=adhd

Effects of adult ADHD on intimate partnerships

https://www.tandfonline.com/doi/abs/10.1080/10522158.2023.2165585

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

In today’s episode, we’re diving into a topic that’s so important for families navigating the ups and downs of childhood and parenting: behavioral and Executive Function challenges in kids.

I had the pleasure of inviting back to Focus Forward the wonderful Dr. Nerissa Bauer, a developmental pediatrician with a wealth of knowledge and compassion for helping families thrive. Nerissa has been a great partner with us at Beyond BookSmart and I’m so happy to be able to share her wisdom with you all again. Listen today to hear us explore the messages behind children’s behaviors, the connection between emotional regulation and executive function, and how parents and caregivers can approach challenges with curiosity, collaboration, and love. Dr. Bauer shared invaluable insights, from understanding the “why” behind behaviors to the power of the pause and how we can model self-regulation for ourselves and for our kids. Be sure to check the show notes after you listen to learn more about Nerissa’s work.

Learn More About Dr. Nerissa Bauer

YouTube Channel

https://www.youtube.com/@NerissaBauerMD

LinkedIn

https://www.linkedin.com/in/nerissa-bauer-md-mph-faap-4b692967/

Let’s Talk Kids’ Health

https://www.letstalkkidshealth.org/

Teach Me ADHD Virtual Courses for Parents and Kids

https://www.letstalkkidshealth.org/virtual-courses

Ep 39: Speaking Up: How to Empower Our Kids to Advocate for Themselves (ft. Dr. Nerissa Bauer)

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=j5rz3vnbkp

Emotional Regulation Resources

Emotional Regulation as a Kid Can Be Challenging: These 7 Activities May Help

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/7-activities-to-help-your-child-with-emotional-regulation

How Beyond BookSmart Supports Students with Emotional Regulation Challenges

https://www.beyondbooksmart.com/how-we-help/stress-management

Emotional Regulation and Executive Function Skills: A Powerful Link

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/emotional-regulation-and-executive-function-skills-a-powerful-link

How Can We Help Kids With Self-Regulation? - The Child Mind Institute

https://childmind.org/article/can-help-kids-self-regulation/

Co-regulation: Helping children and teens navigate big emotions - Harvard Health Publishing

https://www.health.harvard.edu/blog/co-regulation-helping-children-and-teens-navigate-big-emotions-202404033030

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

Ah, I’m so excited about this one! In today’s episode, I had the pleasure of sitting down with the one and only Kendra Adachi - popular author, podcast host, and creator of “The Lazy Genius” approach. Kendra offers a refreshing perspective on using and trusting our executive function strengths and supporting ourselves where we face challenges. Her method encourages us to be "geniuses" about what matters while allowing ourselves to let go of what doesn’t.

Throughout our conversation, we dive into Kendra's new book, "The Plan," which brings a compassionate twist to time management. We also explore the impact of small, intentional changes, trusting ourselves, and how to push back against pressure to “always do more.” Kendra also breaks down her five-step Lazy Genius Method for tackling big projects: prioritizing, essentializing, organizing, personalizing, and systemizing. Kendra’s insights remind us that we can find real contentment by honoring what truly serves us, trusting our instincts, and embracing the season we’re in. I hope you enjoy listening and walk away feeling as inspired as I did!

Show notes:

Learn More About Kendra Adachi and The Lazy Genius: https://www.thelazygeniuscollective.com/

The Plan - a book all about compassionate time management: https://www.thelazygeniuscollective.com/theplan

Kendra on Instagram: @thelazygenius

Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

www.beyondbooksmart.com

It’s no secret that parenting a child with ADHD can be overwhelming at times. However, with the right mindset and support, it can also be fulfilling and inspiring. In this week’s episode of Focus Forward, I sat down with Archie Chimanayi, an ADHD professional who offers assessment, treatment, and management of ADHD, Autism, Depression and Anxiety for children and adults. Beyond his expertise, Archie also has a son who has ADHD and autism, which means he has a unique perspective of a professional and a parent of a child with a diagnosis that impacts Executive Functioning. I was lucky enough to be a guest on Archie’s “ADHD Care” podcast back in May of 2024 and left the conversation knowing that he would be a perfect guest for the Focus Forward audience.

The format of this episode is a little different than our usual interview format. I'll be playing three short clips from our original chat. After each clip, I’ll share some of our recent conversation where we went beyond what we covered initially, bringing in fresh insights and more detailed discussion to help you as a parent, caretaker, or professional. From knowing what to look for, navigating the feelings that can come up after a diagnosis, and understanding the importance of self-care for men—this episode is about taking a closer look at the challenges and opportunities that come with raising a child with ADHD. I hope you enjoy the conversation!

Here are the show notes from the episode:

Learn More About Archie Chimanayi

ADHD Care, Ltd.

https://www.adhdcare.co.uk/?p=about

Archie’s Video Tour of Exhibit Hall: ADHD Conference in Baltimore (2023)

https://youtu.be/cHahKPTxf8A?feature=shared

Episode 61 - Navigating ADHD: Parenting, Podcasting, and Personal Insights with Hannah Choi

https://www.spreaker.com/episode/episode-61-navigating-adhd-parenting-podcasting-and-personal-insights-with-hannah-choi--60147752

Episode 69 - Focus Forward Podcast Feature with Hannah Choi

https://www.spreaker.com/episode/episode-69-focus-forward-podcast-feature-with-hannah-choi--62388901

Other resources mentioned

Men with ADHD Facebook Group

https://www.facebook.com/groups/mensadhdsupportgroup/

ADDitude Adults with ADHD Facebook Group

https://www.facebook.com/groups/additudemag/

Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

Hi everyone! We're right in the middle of ADHD Awareness Month, and to celebrate, we're bringing back one of our all-time favorite episodes with a twist. Today, we look at what makes ADHD brains tick, explore both medication and non-medication strategies, and talk about how pairing these with executive function tools can build confidence in people with ADHD. We also give tips for those of you who are exploring a potential ADHD diagnosis for yourself or your child. This episode also includes voices from a number of people with ADHD who graciously recorded their thoughts to share with us. Trust me, you’ll want to stick around until the end, because we have the most adorable voice you’ve ever heard, sharing their experience with ADHD—I can’t wait for you to hear it!

Show notes:

Episode 51 - Re-release of ADHD episode

ADHD Fundamentals

ADHD Success Kit by Beyond BookSmart

https://www.beyondbooksmart.com/adhd-success-kit-2022

Fact Sheet: Attention Deficit Hyperactivity Disorder (ADHD) Topics

http://www.russellbarkley.org/factsheets/adhd-facts.pdf

Beyond BookSmart’s ADHD Webinar

https://www.beyondbooksmart.com/on-demand-webinar-registration-adhd-fundamentals

ADHD Brains

How Does ADHD Affect The Brain?

https://www.healthline.com/health/adhd/the-brains-structure-and-function

ADHD & the Brain

https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/ADHD_and_the_Brain-121.aspx

2-Minute Neuroscience: ADHD

https://www.youtube.com/watch?v=w8JnDhp83gA

The Default Mode Network, Motivation, and Attention

https://www.labschool.org/news/stories/default-mode-network-motivation-and-attention

ADHD Neuroscience 101

https://www.additudemag.com/adhd-neuroscience-101

ADHD and Gender

ADHD in girls and boys – gender differences in co-existing symptoms and executive function measures

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3827008/

The Intersection of ADHD and Gender Diversity - Mental Health Therapy, Psychotherapy, Counseling, Coaching, Psychiatry Blog Post By Holly Miles

https://www.inclusivetherapists.com/blog/the-intersection-of-adhd-and-gender-diversity

A Review of Attention-Deficit/Hyperactivity Disorder in Women and Girls: Uncovering This Hidden Diagnosis - PMC

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4195638/

ADHD and Gender Identity: How They're Linked and Tips for Parents

https://psychcentral.com/adhd/people-with-adhd-more-likely-to-question-gender-identity

ADHD Diagnosis Support

How to Get an ADHD Diagnosis - Child Mind Institute

https://childmind.org/article/how-to-get-an-adhd-diagnosis/

Diagnosis of ADHD | CDC

https://www.cdc.gov/adhd/diagnosis/

ADHD Symptom Management

The Exercise Prescription for ADHD

https://chadd.org/wp-content/uploads/2018/06/ATTN_06_12_Exercise.pdf

What Should You Treat First: ADHD or Mental Health Challenges?

https://www.beyondbooksmart.com/executive-functioning-strategies-blog/what-should-you-treat-first-adhd-or-mental-health-challenges

Cognitive-Behavioral Therapy - CHADD

https://chadd.org/for-adults/cognitive-behavioral-therapy/

Cognitive Behavioral Therapy for ADHD: Techniques and Options

https://psychcentral.com/adhd/cognitive-behavioral-therapy-for-adhd

Non-drug treatments for adult ADHD - Harvard Health

https://www.health.harvard.edu/mind-and-mood/non-drug-treatments-for-adult-adhd

Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching

Long time no see! Welcome back to season 4 of Focus Forward AND our 50th episode of the podcast. We’re so happy you’re here with us as we begin the best season yet. Today’s episode topic was chosen based on research we’ve gathered about people interested in coaching. According to our questionnaire, planning & prioritizing is the #1 Executive Function skill that students and adults alike are currently struggling with. In this episode, I’ll be sharing some of our favorite tools and strategies to help you or someone you love buiild this critical skill.

Show notes:

Executive Functioning and Positive Outcomes for Children

Executive Function & Self-Regulation

https://developingchild.harvard.edu/science/key-concepts/executive-function/

Executive Function Skills Predict Children's Success in Life and in School

https://www.mindinthemaking.org/stories/executive-function-skills-predict-childrens-success-in-life-and-in-school

Ellen Galinsky’s books on EF and children and adolescents

The Breakthrough Years

https://ellengalinsky.com/the-breakthrough-years/

Mind in the Making

https://www.mindinthemaking.org/

Focus Forward Episodes Mentioned

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

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

Ep. 14: 4 Steps to Build Time Management Strategies You'll Use for Life

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=2hd9mmw2wi

Ep. 25: Laziness vs. Executive Dysfunction: Expert Tips to Help Motivate Your Kids

https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=e5k6nv0wte

Executive Function for Teachers and Classrooms

www.braintracks.com

7 Classroom Management Strategies That Teach Students Executive Function Skills

https://www.braintracks.com/blog-posts/7-classroom-management-strategies-that-teach-students-executive-function-skills

Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/

Get in Touch

[email protected]

Instagram/Facebook/Tiktok: @beyondbooksmartcoaching