Did you know focus requires focus? Yes, it sounds a touch nonsensical, but when you're living with ADHD, the act of focusing has a tendency to become unhinged. And unhinged focus can damage what you're otherwise out to find: productivity. This week on the show we're talking all about focus, the state of mind appropriate for best focus, and how you can take care of your mind and body so that when you need to find focus, it's there.  Links & NotesSerene: The macOS App for Laser-FocusFreedom: Block Websites, Apps, and the Internet
(00:00) - Welcome to The ADHD Podcast
(02:24) - Support the Show • Become a Patron!
(06:18) - Focus on Focus


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Focus on Focus

Nikki Kinzer and Pete Wright offer support, life management strategies, and time and technology tips, dedicated to anyone looking to take control while living with ADHD.

Kids & Family

Health & Fitness

This week on the show, we tackle the daunting task of decluttering for those with ADHD. With our upcoming Declutter Challenge in July, we invite you to join a supportive community and gamify your decluttering process alongside us. As we dive into the episode, we share the importance of starting small and focusing on one space at a time to avoid feeling overwhelmed. We guide you through our four-step process of organizing any space: planning, sorting, organizing, and maintaining. We help you choose a space that would have the biggest impact on your daily life and offer practical tips on how to sort through your belongings efficiently. We also explore the emotional aspects of decluttering, recognizing when it's time to take a break and how to deal with feelings of guilt or obligation when letting go of items. We provide a list of questions for you to ask yourself during the sorting process to help you make those tough decisions. Remember: perfection is not the goal and that progress should be celebrated! If you're struggling with ADHD and the challenges of decluttering, this episode of Taking Control: The ADHD Podcast offers valuable insights and practical strategies to make the process more manageable and rewarding. Join us as we explore the upcoming Declutter Challenge and learn how to take the first steps towards a more organized life together. 
Links & NotesThe 2024 ADHD De-Clutter Challenge! — Take Control ADHDConquering Chronic Disorganization by Judith KolbergThe Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie KondoUnapologetically ADHD: A Step-by-Step Framework For Everyday Planning On Your Terms by Nikki Kinzer and Pete WrightDig into the podcast Shownotes Database
(00:00) - Welcome to Taking Control: The ADHD Podcast
(02:30) - Support This Podcast: Become a Patron at https://patreon.com/theadhdpodcast
(04:14) - The 2024 Declutter Challenge
(09:14) - The Steps of Organizing


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ADHDeclutter 101

In this episode of The ADHD Podcast, hosts Pete Wright and Nikki Kinzer welcome a special guest - Dr. Russell Ramsay, co-founder and former co-director of the University of Pennsylvania's Adult ADHD Treatment and Research Program. Dr. Ramsay shares his insights into the complex interactions between ADHD and anxiety, two disorders that frequently coexist. He discusses how ADHD can be an "anxiety generator," with its intrinsic characteristics fueling feelings of uncertainty and perceived risk. From a cognitive-behavioral therapy (CBT) perspective, Dr. Ramsay explores how thoughts, feelings, and behaviors intertwine in ADHD and anxiety. He highlights the importance of pausing, reflecting, and developing self-awareness to navigate these challenges. Dr. Ramsay also addresses the concept of "procrastivity" - escaping high-priority tasks by doing other productive things. He offers strategies for breaking this cycle and turning intentions into actions. With his extensive experience and new book, "The Adult ADHD and Anxiety Workbook," Dr. Ramsay provides valuable insights for those dealing with the challenging combination of ADHD and anxiety.  
Links & NotesThe Adult ADHD and Anxiety Workbook: Cognitive Behavioral Therapy Skills to Manage Stress, Find Focus, and Reclaim Your LifeRussell RamsayDig into the podcast Shownotes Database
(00:00) - Welcome to Taking Control: The ADHD Podcast
(03:52) - ADHD & Anxiety


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Breaking Free from the ADHD Anxiety Generator with Dr. Russell Ramsay

Hey there, ADHD-ers! In the latest installment of The ADHD Podcast, Pete and Nikki are tackling the world of workflows. You know, those magical sequences of steps that take you from start to finish on any given task or project. And let's be real, who couldn't use a little more structure in their life? The dynamic duo is all about ditching the stuffy term "routine" in favor of the more flexible "workflow." Because let's face it, rigidity and ADHD don't exactly go hand in hand. Pete even shares his own tried-and-true workflow for podcasting, complete with a handy-dandy checklist that keeps him on track and error-free. But workflows aren't just for work, my friends. Nikki's quick to point out that they can be a game-changer for tackling everyday tasks like managing your email inbox. The key is to identify those areas of your life where a little extra organization could go a long way. Now, if the thought of creating a workflow has you breaking out in hives, fear not! Pete and Nikki have got you covered with tips on everything from flowcharts to mind maps. And the best part? Perfection is totally overrated. Just start simple and let iteration be your guide. So, whether you're looking to up your productivity game at work or just trying to keep your head above water in your personal life, this episode of The ADHD Podcast is not to be missed. Tune in and learn how to create workflows that work for you and your unique ADHD brain. Trust me, your future self will thank you. Links & NotesThe Checklist Manifesto: How to Get Things RightUnapologetically ADHD: A Step-by-Step Framework For Everyday Planning On Your TermsDig into the podcast Shownotes Database
(00:00) - Welcome to Taking Control: The ADHD Podcast
(03:49) - Support the Show: Become a Patron at Patreon.com/theadhdpodcast
(06:04) - Workflows!


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Building Workflows

This week Pete and Nikki dive into their mailbag to answer pressing questions from listeners. From microphone recommendations to advice on job searching with ADHD, Pete and Nikki provide thoughtful insights drawing from their own experiences and knowledge. One major revelation in this episode - the dynamic duo have authored a book together called "Unapologetically ADHD" which is now available for pre-order before its September 4th release date. The book promises to translate the charm and wisdom of the podcast into the written word, with Nikki sharing practical tips and Pete weaving in personal essays. Pete, an avid film buff, also shares some recent movie picks and discusses his love of connecting with other cinephiles on the film-focused social network Letterboxd. Another listener is curious about the connection between gut health and ADHD symptoms, a complex topic that Nikki and Pete explore. 
Links & NotesAudio-Technica ATR2100x-USB Cardioid Dynamic Microphone (ATR Series)USB and XLR Outputs, SilverNeumann KMS 105 MT Condenser Microphone, Super-Cardiod,Matte BlackUSBPre 2 - Sound DevicesSleep Tight (2011)Turtles All the Way Down (2024)Turtles All the Way Down (Book)Pete Wright’s profile on LetterboxdPreorder Unapologetically ADHD and get it the day it releases!Wheat Belly (Revised and Expanded Edition): Lose the Wheat, Lose the Weight, and Find Your Path Back to HealthGo with Your Gut — Take Control ADHDRejection Sensitive Dysphoria and ADHD with Dr. William Dodson — Take Control ADHDDig into the podcast Shownotes Database
(00:00) - Welcome to Taking Control: The ADHD Podcast
(00:57) - Support the Show: Become a Patron at patreon.com/theadhdpodcast
(02:15) - What mics do you use?
(05:36) - Latest Movie Recs?
(09:53) - Wait... Nikki and Pete wrote an ADHD Book??
(15:53) - How do I explain job-hopping?
(23:26) - The Gut-Brain Axis
(29:05) - How do you combat overwhelm?
(35:59) - Anger and ADHD


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Listener Q&A!

Struggling to fall asleep or stay asleep is a common challenge for those with ADHD. In this episode, Pete and Nikki dive deep into the complex relationship between ADHD and sleep with special guest Dr. Roberto Olivardia. As a clinical psychologist specializing in ADHD treatment, Dr. Olivardia shares his professional and personal insights on this critical topic. He explains how people with ADHD are at higher risk for an array of sleep disorders, from sleep apnea to restless leg syndrome. But beyond diagnosable conditions, those with ADHD often find it difficult to wind down at night due to the constant search for stimulation. Pete, Nikki and Dr. Olivardia discuss practical strategies for improving sleep, some of which may seem counterintuitive. For example, listening to an audiobook or familiar TV show can actually help an ADHD brain relax by providing just the right amount of stimulation. They also bust some common myths, like the idea that you can "catch up" on lost sleep over the weekend. Getting proper sleep is crucial for memory, brain function, and overall health. While it can feel like an uphill battle, this conversation provides both the "why" and the "how" of prioritizing sleep with an ADHD brain. 
(00:00) - Welcome to Taking Control: The ADHD Podcast
(01:14) - Support the Show: Become a Patron at patreon.com/theadhdpodcast
(02:59) - Introducing Dr. Roberto Olivardia
(03:52) - Sleep Problems
(07:10) - Disordered Sleep versus ADHD Symptoms
(14:22) - Why Time Matters
(32:46) - How do you know it's a disorder?
(40:04) - ADHD Sleep Behavior


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Focus on Focus

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