In this episode of Integrating ADHD, Cameron Gott explores what happens when we get stuck on the question of 'how?'—how to save the relationship, how to keep the job, how to manage the day—without having a solid foundation underneath it. Building on last week’s conversation about regret, Cam introduces the idea of developing an “informed how,” especially for adults with ADHD who often feel like everyone else was handed an owner’s manual that somehow got placed just out of reach.

Rather than offering another step-by-step system, Cam slows things down and looks beneath the surface of “how” by exploring four key circuits—what, when, who, and why—drawing inspiration from Russell Barkley’s work on executive functioning. Through real client examples, he illustrates how confidence and trust in one’s daily decisions don’t come from finding the perfect method, but from integrating these circuits in a way that reflects what truly matters, how time is experienced, and how we show up in relationships and work.

The episode also introduces Cam’s Six Steps to Informed Change, a practical and compassionate framework that emphasizes not going it alone, respecting how your brain works, developing reliable practices through testing and reflection, and tending to basic human needs like safety, connection, and hope. 

If you’ve been overwhelmed by endless “how-to” advice and are craving a more grounded, human approach to ADHD, this episode invites you to step back, build awareness, and develop a way of moving through the world that actually fits you.

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As we step into 2026, Cam invites listeners to look backward—gently, intentionally, and without getting stuck there. Inspired by conversations about “spending time more intentionally,” this episode explores how regret shows up for ADHD brains, why it can quietly consume so much of our emotional bandwidth, and how learning to titrate regret can give us time and energy to focus in more fruitful ways. 

Rather than eliminating regret, Cam reframes it as a learning partner. A little sadness and disappointment can be useful—but too much quickly turns into rumination, shame, and paralysis. Using the metaphor of emotional titration, Cam walks through how to dial regret up just enough to extract the learning, then dial it back down so one can move forward into action. Along the way, he shares personal stories, reflections on time and aging, and practical ways to interrupt rumination before it steals your future.

This episode is about recalibrating your relationship with regret so it no longer crowds out hope, trust, fun, and meaningful change. If you’ve ever found yourself overthinking the past and under-living the present, this conversation offers a grounded, compassionate way forward.

In this episode, we explore:

Why ADHD brains are especially vulnerable to rumination and emotional intensity

The difference between healthy regret and unhelpful remorse

How “emotional titration” helps regulate sadness and disappointment

Turning regret into learning instead of self-punishment

Reclaiming time, hope, and agency as you move into the new year

The holidays are supposed to be joyful—but for many adults with ADHD, they quietly amplify stress, overwhelm, and exhaustion. In this episode of Integrating ADHD, host Cam explores what he calls “relentless triage”: the constant, often invisible effort of fielding demands, masking, prioritizing, and making decisions in a world that never seems to slow down.

Using relatable stories, Jedi metaphors, and real-life moments of “I don’t wanna,” Cameron unpacks how masking, cognitive load, surprise, and emotional proximity collide—especially during the holiday season. He differentiates demand avoidance from a very human stress response, and invites listeners to develop awareness of their body, expectations, and limits. This episode isn’t about pushing harder—it’s about noticing what’s happening, advocating for your needs, and creating just enough space to reconnect with meaning, authenticity, and the people you care about.

Whether you’re feeling festive or fried, this conversation offers compassion, insight, and a few practical “Jedi moves” to help you navigate the next couple of weeks with a little more ease.

Happy Holidays—and see you in the new year.

In this episode, Cam zooms way out to talk about what it really takes to create meaningful impact and sustainable change with ADHD—and then zooms all the way in to introduce one of his earliest and most enduring productivity frameworks: REBEL.

Cam explores six essential conditions for making change that sticks: not going it alone, not fighting with your own brain, accessing positive emotions, meeting personal needs, developing reliable practices, and reshaping your relationship with time. From that foundation, he walks listeners through the REBEL model—a suite of practices designed specifically for ADHD brains. You’ll learn how to Remember to remind the brain, Expand the mind, create a Balanced attack, practice Exposure, and Limit scope so you can take meaningful action without burning out or getting spread too thin.

Cam also shares personal examples, client insights, and real-life applications of REBEL—from 'messy action' and morning sensory resets to embracing cognitive flexibility and noticing how time actually moves for you. He closes with an invitation to work with him in his upcoming group coaching program, Equanimity with Cam, for ADHD adults wanting to build mental fitness, shift old patterns, and develop practices they can trust.

Whether you’re looking for a concrete tool, a mindset reset, or a reminder that impact takes time, this episode has something you can walk away with today.

This week, Cam takes us from a quiet full-moon dog walk in Virginia to the Grand Tetons, the Grand Canyon, and back into the terrain of ADHD emotions. Using awe as a starting point, he unpacks how often people with ADHD live in a pinched emotional state—caught in pressure, urgency, and the adrenaline response cycle—and how rare it can be to experience the more complex, nourishing emotional states like gratitude, trust, curiosity, and wonder.

Cam revisits the “ADHD Hard Place,” that tough spot between awareness and meaningful change where frustration often grows faster than progress. Drawing on the Prochaska model, the emotional health ladder, and years of coaching experience, he explores why our awareness can outpace our ability to act—and how that mismatch fuels negative emotions in ourselves and in our most important relationships.

From here, he lifts up three emotional companions that help us move through the hard place: hope, trust, and fun. Hope as flotation. Trust as the quiet foundation of self, relationships, and systems. And yes—fun—as the spark that emerges when skill, challenge, safety, and teamwork meet.

Cam shares mindfulness practices, his own self-care rituals, stories from coaching, examples of high-performing groups, and reflections on what happens when hyperfocus is mistaken for flow. He also talks about the importance of emotional safety, community learning, and bringing a spirit of curiosity back into the daily experience of ADHD.

It’s a spacious, heartfelt episode about reclaiming the emotional landscape of ADHD and learning to bring more meaning, purpose, and connection into everyday life—one moment of hope, trust, and even fun at a time.

Finally, Cam introduces one of his group coaching classes - Equanimity, a 10-week positive-intelligence-based program for building awareness, reframing emotional patterns, and transforming emotions into resources rather than something just to regulate.

In this episode of Integrating ADHD, Cam explores what it really means to become a student of change—how we move from awareness to action to learning, and why that journey is often the hardest part for ADHD brains. Cam shares stories from three clients whose passions—golf, triathlon training and 3D printing—become unexpected laboratories for practicing and understanding change. These interests aren’t escapes; they’re low-stakes playgrounds for noticing patterns, navigating the three barriers of ADHD, and pulling that learning back into meaningful work and life decisions.

Then Cam turns the mirror on himself, sharing a very real, very human “three-barriers face-plant” involving a stove, time-blindness, and a Thanksgiving deadline. What starts as a warm story about wanting a new oven becomes a slow-motion reveal of avoidance, emotional waves, problem solving, and eventually—growth. He unpacks how awareness unfolds, how stories we tell ourselves (“Crisis averted!”) can block learning, and how self-compassion and curiosity help us move from shame to insight.

This episode is rich with relatable moments, practical language around the change process, and gentle reminders that none of us—coach or client—is immune to ADHD’s pull. Cam highlights the gold in reflection, the importance of closing loops, and the value of asking: What am I not seeing? What would help me move one step closer to the change I want?

A thoughtful, funny, and deeply human conversation about learning, integration, and the everyday practice of navigating ADHD.

Prochaska Change Model

In this week’s episode of Integrating ADHD with Cameron Gott, Cam steps back from the heavier frameworks of recent shows and checks in from a week full of demand stress — travel, deadlines, family needs, and the familiar sense of 'spooling' when life ramps up. Rather than unpack demand stress directly, he offers a lighter lift by revisiting one of his foundational models: the Three Barriers of ADHD — Awareness, Action, and Learning. Cam reflects on how looming requests can feel like stressors before we even register them, why our brains can seize up under pressure, and how unmet needs shape these responses. It’s an honest look at navigating real life with ADHD in all its texture, pauses, and imperfection.

From this grounded place, Cam explores how the Three Barriers help us understand our patterns: noticing what matters, taking meaningful action, and harvesting insight on the other side of experience. He encourages listeners to take what resonates, let the rest go, and practice showing up with curiosity and compassion in their own moments of overwhelm. In a week where the host is doing his best to address priorities, hydrate, stay present, and keep moving, this episode becomes a reminder that integration isn’t a polished finish — it’s a practice we return to again and again.

In this episode, Cam lets the horses run. He names a “holy grail” of integration—hope, space, and time—and explores how shifting our relationship with these three elements fuels motivation, self-efficacy, and meaningful change.

Cam opens up about holding back, organizing challenges, and the very ADHD dilemma that shows up between awareness and change. From there, he introduces two powerful frameworks:

A simple orienting map:

Self

People close to you

Your broader circles of connection

The world at large

These layers help clarify where needs live—and where stress shows up when those needs go unmet.

A reimagined needs model tuned to the ADHD experience, including physiology, safety, belonging, esteem, self-actualization—and the often-overlooked ADHD need for aliveness.

Cam weaves these frameworks together to show how unmet needs become stressors, how stress diminishes hope/space/time, and how reconnecting with needs restores agency and motivation. He also touches on research from Jonathan Passmore on performance, well-being, and cognitive change—key dimensions that resonate strongly for ADHDers.

This is an episode about grounding, reframing, and sourcing motivation from a place of meaning—not pressure. It’s about linking needs to cause, so your daily actions can align with what matters most.

Cam’s confession about “holding back”

The holy grail: hope, space, and time

What integrators do differently

The ADHD Hard Place (between awareness and change)

Worlds of influence: a fresh map for orienting

Cam’s Hierarchy of ADHD Needs

Stress as an unmet need signal

Bringing meaning and motivation back online

In this milestone reflection, Cam pauses to take stock of the journey so far — 10 episodes in, halfway to his original goal — and shares what he’s learning about motivation, community, learning and creative process along the way. From teaching ADHD coaching classes to preparing for upcoming presentations in Kansas City, Cam explores how awareness, action, and learning each play a part in the ongoing work of integrating ADHD. He also gets honest about the behind-the-scenes process — the wins, the struggles, and the C-plus moments that fuel continued growth.

Looking ahead, Cam considers what’s next for Integrating ADHD and how to make this podcast more than just a solo project. He envisions building a learning community — a place for reciprocal growth, shared discovery, and deeper conversation about meaning, impact, purpose, and connection. This episode is both a pause and a turning point, as Cam considers the new track for what’s to come and invites listeners to join him for the next leg of the journey.

In this episode, Cam explores what it means to orient to the opportunity when living with ADHD. Building on last week’s discussion of orienting to the dilemma, Cam pivots toward possibility — showing how recognizing patterns and placing challenges within a larger frame of opportunity helps us find traction, purpose, and hope.

Cam weaves research, coaching insights, and storytelling together, referencing a 2022 longitudinal study on ADHD to highlight how our experiences fluctuate over time. He explains why transitions — big and small — can be so hard for ADHD brains, and how awareness and structure help us navigate the ups and downs.

Listeners will hear reflections on:

The connection between ADHD and fluctuating functioning over time

How to frame dilemmas within opportunities to gain perspective

The power of scaling focus — from this moment to the day to the week to life— to orient to what matters most

Why “ballast” — your sense of self and values — keeps you steady when life gets rough

Using sailing and shipbuilding analogies, Cam invites us to check our ballast — the inner stability that keeps us upright — and remember that resilience and meaning come from maintaining our connection to self. It’s not about outrunning ADHD or finding calm seas forever. It’s about learning to navigate them with awareness, adaptability, and a grounded sense of who we are.

Variable Patterns of Remission Study

Seven and a Half Lessons about the Brain

Cam's Website