Hacking Your ADHD

Hey team, this week I had a great conversation with Shell Mendelson, a career counselor who specializes in working with adults with ADHD. We talk about how traditional career advice often doesn't work as well for ADHD, how we don't want to dictate success purely on financial outcomes, the importance of deadlines, and whether or not we should consider disclosing our ADHD at work. Support me on Patreon Ask me a question on my Contact Page Find the show note at HackingYourADHD.com/139 This Episode's Top Tips

1. Traditional career advice doesn't always work for people with ADHD. Many of us ADHD often have difficulty finding the right job because we can feel resistance to taking instruction and we often need accommodations to do our best work.
2. When considering disclosing your ADHD at work it is often better to consider a self-accommodation process first and then having a win-win conversation with your boss about how you do your best work.
3. When considering entrepreneurship and self-employment it is important to way the pros and cons of being your own boss. While we can focus more on what makes us happy we also have to find a balance with prioritizing our most important tasks.

Hey team, this week I'm talking with Kristen Carder, the host of the I Have ADHD podcast - in this episode, we dive into the nitty gritty of ADHD and how advice for neurotypicals often doesn't work for those of us with ADHD. We often hear about the need to be consistent, but with ADHD, not only is that hard, it can feel downright impossible. Instead, Kristen and I discuss how we can embrace our inconsistency and instead focus on being persistent. Support me on Patreon Ask me a question on my Contact Page Find the show note at HackingYourADHD.com/138

Executive function is a hot topic around ADHD - and more specifically how we often have a deficit in it.

One of the trickiest parts about executive function is that there isn't a universally accepted model of executive functions - I know that feels kind of surprising because it seems like something that is talked about as much as executive functions is that we'd have something that is generally agreed upon. So for this episode, we're going to be focusing on Russell Barkley's self-regulation model - although I'll certainly be pulling from other sources as well.

I really like Dr. Barkley's model of self-regulation, because in many ways we can actually look at ADHD as a disorder of self-regulation itself. And that's exactly what Dr. Barkley proposes, that executive function and self-regulation are the same thing and that with ADHD we have a deficit in our executive functions and therefore a deficit in our self-regulation.

As such, I'll be using executive function and self-regulation interchangeably throughout the episode to help emphasize that they are the same thing.

In this episode, I'm going to go into exactly what executive function and self-regulation are, how we use them and how we can get back on track when we find ourselves missing some of that self-regulation. Support me on Patreon Ask me a question on my Contact Page Find the show note at HackingYourADHD.com/executivefunction This Episode's Top Tips

1. We can think of executive functions and self-regulation as the same thing.
2. Our primary executive functions are working memory, cognitive flexibility, and inhibitory control.
3. We have a limited resource pool for our executive functions and we use some of it every time we engage in self-regulation. Fortunately, we can help restore some of these resources by doing things like taking a break, having a snack, and getting some exercise.
4. One of the best ways to help with executive function is to modify our environment so that we're reducing the amount of self-regulation we need to do. This means doing things like putting away distractions and making time more visible.

Hey team, this week I'm talking with Dawn Barclay about her book, Traveling Different: Vacation Strategies for Parents of the Anxious, the Inflexible, and the Neurodiverse. Regardless of whether or not you have kids, traveling can be difficult when you have an invisible disability, such as ADHD. There are so many things that we have to keep track of, and even when we get there, there are still a host of things that our ADHD can make even more difficult.

Dawn has spent her career working in the travel industry as well as working as a travel writer. She wrote this book as a guide to what she wished she had 20 years ago. In our conversation today we talk about some of the many difficulties that come from traveling with neurodiverse children (and ourselves) and then what we can work on doing to help alleviate some of those stressors. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/137

One of the ideas that I was presented with during the pandemic was that of surge capacity - this is the idea that we all have reserves of emotional energy that we can call on when we're in a crisis situation. And this was an important idea for people to grasp as the pandemic wore on because people were finding themselves depleted. Despite having been able to handle everything they eventually came to a wall where they didn't have any more to give.

This is an important concept, but not specifically what I want to talk about today because what I want to talk about is what I gleaned from this idea. That we because we have surge capacity, we also have a normal capacity. This seems like a fairly obvious point, but also one I think that a lot of us with ADHD often overlook. Despite everything I know about planning it is still far too easy for me to try and squeeze too much into one day. And this isn't just in terms of how much time I have or how much energy I have, but just how much I can reasonably take on.

In today's episode, we're going to be exploring this idea of capacity and how it can impact our ability to get anything done. We be looking at what we can do on these days and how we can actually use them to help ourselves to recover. Feel free to ask me a question on my Contact Page or Support me on Patreon Find the show note at HackingYourADHD.com/LowCapacity This Episode's Top Tips

1. We can hit low capacity when we've been pushing too hard for too long. Our capacity differs from our energy levels in that we can think of it as the total amount of energy we have for a day. Having a low capacity means that we're not recovering and that when we do recover we're only coming back to a low base rate of energy.
2. When we're at low capacity we need to slow down and focus on the things we can do - this means prioritizing and thinking about ways we can apply "both-and" thinking where we accept reality and how we can function within it.
3. A great way to help build back up our capacity is creating some accountability around our self-care tasks so that we actually follow through with those intentions.

Hey team, this week I'm talking with Natalie Lue about her book, The Joy of Saying No. Natalie is the author of the popular relationship and self-esteem blog Baggage Reclaim, as well as the host of The Baggage Reclaim Sessions podcast.

With ADHD, we can often end up as people-pleasers, always putting other people's needs above our own. And while being helpful is a great trait, we also need to make sure that we're taking time for ourselves as well.

In our conversation today, Natalie and I discuss how to get out of people pleasing and work on setting up boundaries to help keep us on track with what we really want to be doing. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/136 This Episode's Top Tips

1. People pleasing is about suppressing one's needs, desires, expectations, feelings, and opinions to prioritize others' needs and avoid negative consequences.
2. By people pleasing, we create unspoken contracts, and this can lead to frustration when the other party does not fulfill their end. We are often dropping hints instead of being direct about our needs because of our fear of rejection or negative consequences.
3. While it can be hard to say no, it is vital that we are using our no to help us set boundaries that will help us curtail our people-pleasing and allow to prioritize our own well-being.

Hey team, this week we're going to be talking about using our tools but, more specifically, getting back into the habit after we've stopped using them.

ADHD has the tendency to make us consistently inconsistent, and that can lead us to finding ourselves having dropped habits, routines, and tactics that had been helping us. Sometimes we need to find new habits, but sometimes we need to look back and figure out why we stopped doing all those things that were helping us get through the day. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/135 This Episode's Top Tips

1. There are a lot of reasons that we might stop using a particular tool, from boredom to forgetfulness to changes in our life circumstances. It's okay for us to change how we're using our tools, but it's also important that we're making that decision consciously.
2. One of the best ways to make sure we're not losing track of our tools is to create an ADHD toolbox where we're keeping track of all the tools that we find helpful in our lives.
3. When we're looking to reinstate some of our previous tools, it can be important to look back and figure out what caused us to stop using them in the first place; however, when we're doing this, it's important that we stay out of judgment and approach the question with curiosity.

Hey team, this week I'm talking with one of my favorite people Roxie Martin - I got to know Roxie back when I was doing ADDmin work for the ADHD reWired Coaching and Accountability groups. Since then we've become fast friends and frequently check in with each other.

Recently we were talking about Roxie's decluttering coaching, and I thought this would be an excellent topic for the show because cleaning and decluttering are things that just always seem to come up.

In this episode, we talk about the difference between cleaning, decluttering, and organizing - we get into the specifics of how we can be more effective in our cleaning, how we can better approach declutting, and a whole lot more. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/134 Be sure to check out https://www.roxiemartincoaching.com/

Hey team, this week we're going to be talking about the upcoming change to Daylight Saving Time in the US - but don't worry, if you're not one of those places that experience a spring time-switch, there is still going to be a lot of great stuff we cover in this episode.

Our natural sleeping and wake times are controlled by our circadian rhythm, so we're going to be discussing that in some detail and what we can do to help get ready for the time change so that it doesn't hit us like a ton of bricks. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/133 This Episode's Top Tips

1. When we're preparing for an upcoming time change, we can start moving our wake and sleep times gradually to match up with the change.
2. While it can be tough to adjust our bedtime if we focus on setting a strong bedtime routine, we can use that help us get sleepy and work on adjusting when we're starting to get ready for bed instead of just when we want to fall asleep.
3. Our circadian rhythm dictates our sleep cycle and energy throughout the day - we can influence it with things like morning sunlight, exercise, when we're eating, and in some cases, melatonin.

Hey team - this week I'm bringing you a conversation I had with Skye Rapson about burnout and boundaries. Skye is the founder of Unconventional Organization - a New Zealand-based coaching group that specializes in online coaching. They focus on providing research-backed and strengths-based ADHD support to help you get unstuck in your life.

You may remember Skye from a previous episode last year, but we had such a fun conversation then that we decided to have another round. In this discussion, we drill into what burnout is, how to work on getting out of burnout, and then also how setting boundaries can help us stay out of burnout in the first place.

And really, this is a fantastic episode to help capstone this series on slowing down. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/132 Be sure to check out https://www.unconventionalorganisation.com