Do you ever feel like you have one "ugh" moment after the next!? On our ADHD journey, we are often faced with many frustrations and feelings of failure...this is WHY celebrating little WINS is so very important on the path toward thriving with ADHD!

In this episode, I want you to cozy up and connect with the ones you love to talk about how you too can create tiny targets to shoot for during this big season of holidays, transitions, and a whole new year coming up!

What is a cozy target? It's a tiny , kind goal- something small and doable that helps your ADHD brain feel calm, focused and proud. It's that ONE thing that you can pause and say, "good job me!" For example: Helping with a chore without being asked, saying something kind to a siblings, taking a breath and a break when a big feelings strikes, using a memory tool to remember to pack something for school! What is your cozy little target this season?

Here is the truth...little wins build big confidence. It tells your brain, "I can do hard things!"

Always remember that your big seasons come and go, but your little wins add up to something amazing! Each cozy target you practice and progress at helps your bright brain shine a little brighter!

I am so happy you are here to learn and grow with me! We are on this journey together! Please reach out to me @ www.katelynmabry.com or you can directly email me at [email protected] to share your ADHD journey with me too! I love all of you and hope to hear from you soon!

With love and gratitude,

Katelyn Mabry

ADHD Life Coach

Make sure you also check out our December sponsor, Renee Marie, who is the author of the incredible book and resource, "The Secret Playbook of Life!" This book is chalk full of 50 mini stories that help you build confidence, grit, and social skills - all while having a good laugh along the way and relating to each and every story in some way! Check it out on amazon or at http://mysecretplaybook.shopify.com

Music credit: http://uppbeat.io/t/andrey-rossi/seize-the-day

You all are in for a treat with this episode! Have you been looking for a book that helps build confidence, grit, taming that inner voice and strengthens social skills!? If so, look no further! The Secret Playbook of Life is a book filled with 50 short stories that speak straight to day to day struggles we face and sometimes have a hard time knowing how to navigate through!

In this episode, you will meet author and December podcast sponsor, Renee Marie, who has become an expert in the area of developing confidence, grit and social skills through the younger years. Even I have taken some valuable lessons and take aways to try from these brilliant, relatable stories! My 7 and 9 year old kiddos absolutely love reading and applying what they take away from each story! It's an excellent conversation started as we strive to grow that emotional intelligence through life's experiences!

"The Secret Playbook of Life" is geared towards kids ages 6-12, and is full of "aha" moments for trusted adults too! It woukd be a great addition to a classroom library and a must have at home! Order your copy today at https://mysecretplaybook.com/myshopify.com. You can also follow her super helpful account on IG @secretplaybook. Her page is packed full of great content to soak in!

I would love to hear from you too @ www.katelynmabry.com or email me directly at [email protected] to share your journey! Thank you for being here! Love you all!

Hold UP!? Thankful for a mess!? YEP, I did type that right!! In this episode, we are going to talk about how we can find gratitude, even when life, and/or our brains feel a little messy...

Let's be honest, Having ADHD can feel like a living in a world of post-it notes, racing thoughts, and ideas that zip around! We forget things, our attention drifts, and our feelings get super big, really quickly! BUT, guess what? Inside that beautiful mess, there are some pretty incredible gifts too! Let's say a BIG "thank you to our differences! You might notice that your brain works differently from others- maybe you think faster, dream bigger, or feel deeper. That is not something to hide, but rather something to celebrate!

Let's pause and practice thanking our support superheros too, who love us exactly as we are! Say, "thank you for believing in me-even when my brain feels messy!" A simple "thank you" will fill their heart and your bucket too!

Next, let's say thank you for...second chances! Because when we make mistakes- which I know I do daily- we get to try again...that's how our brain learns and grows BEST! Forgot homework- You can make a plan to remember next time. Get distracted during chores? You can put a momentum maker in place to get back on track. Said something without thinking? Yikes, this one hits home- We can apologize and reconnect, making the relationship stronger! That's something to be thankful for!

Finally, let's say it together, "thanks for the mess!" Because inside the mess are moments of blessings.

Messy means you're curious

Messy means you're growing

Messy means you're human with a brain full of color, energy and brilliant ideas!

If you lean in, you will always find beauty in the chaos! Like a pile of Fall leaves all different colors and shapes, but together, they make something beautiful!

Let's practice gratitude with these prompts:

"I'm thankful for my brain, because it helps me __________."

"I'm thankful for the chances that I get to _______________."

"I'm thankful for the mess, because it reminds me that I'm ______."

Practice these daily and watch your mindset and attitude be transformed!

Remember to check out our November sponsor, Sara Lewis Hartley, who is a neurodivergent coach, who helps families nuture emotional awareness, self-acceptance, and connection- all while celebrating uniqueness in every child. She is the author of "The Purposefully Me Series"- A social-emotional series of books that speak straight to your kiddos hearts and minds! Sara is also the creator of the incredible ALIGN Parenting Method, which is a powerful 5-step framework that helps find calm in the chaos throught Awareness, Listening & Labeling, Indentifying triggers, Grounding techniques, and Nurture practices. Visit www.saralewishartley.com to start your journey toward mindful, heart-centered parenting today!

Visit me at www.katelynmabry.com to connect, ask questions, or check out my other resources!! I would love to hear from you!

Imagine when you feel the coziest!? Is it cuddled in a blanket? Is it sitting by a warm fire with a blanket? Or is it just cuddling up with someone you love? Now let's hold that cozy feeling while we start talking about cozing up to CONNECTION!

In this episode, we will talk about how our brilliant brains have a special circuit that lights up when you feel connected. It helps us find calm, focus, and feel cared for. When we talk, listen, or share feelings with a trusted adult or friend, our connection circuit gets stronger!

Our ADHD beautiful, colorful brains also feel big feelings, which means we can connect in big, beautiful ways too! You will hear a story about my friend Mason who comes up against conflict with a friend, but finds connection when he resolves the conflict with an apology and forgiveness! Every blanket that is used a lot, needs some stitches sometimes, just like we need to stitch up our connections too!

We touch on 3 simple "cozy up" tools to help us stay connected to others:

1. Ask for help kindly: "I'm having a hard time staying focused, can you please help me with this?"
2. Practice being an active listener: "Use your eyes, ears and heart to engage in conversations. Repeat back what someone says to show you are listening, "oh , you're saying you felt left out!?" Others love to feel heard too.
3. Apologize, show kindness and forgive others: "I'm sorry I interupped, I got excited." "I forgive you. We all make mistakes sometimes!"

We will revisit green light, yellow light, and red light friendships to get clear on how to BE a green light friend to connect with.

Let's practice breathing together and repeat after me:

• "I can ask for help. I can listen."
• "I can reconnect!"
• "Cozy hearts connect the best!"

Thank you for listening and I would love for you to reach out at www.katelynmabry.com or email directly at [email protected] to share how you cozy up to connection in your different environments!? I look forward to hearing from you!

Remember to check out our November sponsor, Sara Lewis Hartley, who is a neurodivergent coach, who helps families nurture emotional awareness, self-acceptance, and connection- all while celebrating uniqueness in every child. she is the author of "The Purposefully Me" Series- A social-emotional series of books that speak straight to the heart and mind of your child! Sara is also the creator of the incredible ALIGN Parenting Method, which is a powerful 5-step framework that helps parents find calm in the choas through awareness, listening & labeling, identifying triggers, using grounding techniques, and nurture practices. Visit www.saralewishartley.com to start your journey toward mindful, heart-centered parenting today!

Intro music credit:

http://uppbeat.io/t/andrey-rossi/seize-the-day

Just like the leaves change on the trees change colors in the Fall, we ALL go through changes too! In this cozy and encouraging episode, we explore how change is a normal, healthy, and even powerful part of growing up- especially with a beautiful, brilliant ADHD brain!

We will use the beauty and changes of Fall as a reminder that letting go, learning new habits, and growing in new directions are all apart of becoming the best version of you!

In this episode, you'll learn...

• Change doesn't have to be scary- It can be beautiful and exciting!
• Our thoughts, feelings, and even struggles can shift and grow over time!
• Just like leaves, we can "let go" of things that don't serve us anymore- like unhealthy thoughts, habits, or worries.
• Every new season brings a fresh start!

This episode will encourage you to embrace change with curiosity and hope! Growth is something to truly celebrate!

Check out our November sponsor on your journey of change... Sara Lewis Hartley, who is a neurodivergent coach, who helps families nurture emotional awareness, self-acceptance, and connection- all while celebrating uniqueness in every child. She is the author of "The Purposefully Me Series"- A social-emotional series of books that speak straight to your kiddos hearts and minds! Sara is also the creator of the chaos through awareness, listening & labeling, identifying triggers, grounding techniques, and nurture practices. Visit www.saralewishartley.com to start your journey toward mindful, heart-centered parenting today.

I would love to hear from you to! You can check out my website www.katelynmabry.com or email me directly at [email protected] to share your ADHD journey with me! Love and appreciate each of you for being here!

Have you ever tried to start a fire and you can't seem to get it to catch or it quickly burns out? That is sometimes how our focus feels! In this episode, we are going to connect on how we can build a focus fire that will burn bright with practice.

Imagine motivation is the firewood and your energy and attention are the flames that keep it burning bright! Some days, your focus fire is strong and glowing -whoosh! You are full of energy, ideas, and excitement! Other days, though, it feels like your brain is out in the cold, with wood that is damp, the spark is tiny, and it's super hard to get it going! Sound familiar!?

Our brains need momentum to get started on these cold days, because sometimes our brains to make enought spark- dompamine! It's not that you don't want to get something done, it's just that your brain needs a little more kindling to catch fire!

How do I spark my focus fire, you may ask!?

1. Tiny twigs first- Start with something small. Like, instead of cleaning your WHOLE room, just pick up three things and then-whoosh- the momentum catches and your focus fire will start burning!
2. Add some oxygen- Your body is made to MOVE: Energy generates more energy...jump, stretch, dance, shake...it's like fanning your flame with fresh air!
3. Cozy up with a fire buddy (body double)- Sometimes it's easier to get started when someone else is with you, like a parent, friend, or sibling. Their presence is like sitting by another warm fire-it helps your own flame grow.
4. Use fire fuel you love- Add music, color, or something else fun and interesting to your task that feels boring! Our brains LOVE novelty and gamifying things, like tossing on a sparkly piece of wood!

Now that your fire is burning, it still needs care! Celebrate wins big or small, take short breaks, and watch your fire regulate it's flame and then burn brighter!

Remember, even when your motivation feels cold, it's NOT gone! The embers are always there waiting for you to spark them again! Let's go out there and practice building our focus fires as the cold weather hits! It's a fun way to remember to start small, add a spark, and feel the warmth grow! Keep shining bright my beautiful, brilliant friends!

Check out our November sponsor, Sara Lewis Hartley, who is a neurodivergent coach, who helps families nurture emotional awareness, self-acceptance, and connection- All while celebrating the uniqueness in every child. She is also the author of "The Purposefully Me Series"- A social-emotional series of books that speak striaght to your kiddos hearts and minds! Sara is also the creator of the incredible ALIGN Parenting Method, which is a powerful 5-step framework that helps parents find calm in the chaos through Awareness, Listening &Labeling, Identifying triggers, Grounding techniques, and Nurture. Visit www.saralewishartley.com to start your journey toward mindful, heart-centered parenting today.

Reach out to me with any questions at www.katelynmabry.com. I would love to hear from you!!

Intro music credit:

http://uppbeat.io/t/andrey-rossi/seize-the-day

License code: BYYB10YF2HHNY3YO

Let's wrap up our Fall series talking about how we can come up against "scary feelings" with intention and take the scary right out of them with a purposeful plan to respond!

In this episode, you will meet, Neurodivergent Life Coach, Sara Hartley from Colorado. She and her son are also on an ADHD adventure, just like you and I are! Sara is not only a coach, but also the author of a brand new series of books called, "The Purposefully Me Series," which are social-emotionally themed stories that speak to your heart and mind! Sara will also share with us the ALIGN method she teaches parents to help us find our calm too!

Aware- Self-awareness is always our first step

Listen /label- Stay curious

Identify- Name the feeling/experience

Grounding techniques- Practice techniques that will calm that mind and nervous system

Nurture- Self-love and compassion in hard moments

Sara dives deeper into each of these 6 steps to better responding to our own scary feelings so we can come alongside our kiddos as we model responding to their feelings too!

You can find sara @saralewishartley on Instagram or on her website www.saralewishartley.com to learn more or get connected with her awesome work!!

You can visit me at www.katelynmabry.com to reach out with questions or share your story!! I look forward to hearing from you!

Intro music credit:

http://uppbeat.io/t/andrey-rossi/seize-the-day

License code: BYYN10YF2HHNY3YO

Let's pause together and imagine a pumpkin patch, filled with pumpkins of all shapes, sizes and textures! Some are smaller and struggling to thrive and others are big and bright, ready to thrive! Now put a name to each pumpkin based on how you feel your strengths and struggles are!? The little bumpy one might be your working memory pumpkin that needs to be watered and cared for more, while the big, round, orange pumpkin is your creativity pumpkin filled with brilliant ideas to share!

Each one of us has a pumpkin patch of skills that look a little different. In this episode, we will explore a variety of skills that may need to watered and strengthened, while also celebrating the skills that we are strong at and can use to shine bright!!

I want to encourage you to connect with each other about what your patch looks like, even draw a picture for fun! Find the pumpkins that may need a little extra care and come up with a plan to take care of those pumpkins, but then celebrate the growth of those thriving pumpkins that you've been putting effort into and they are progressing every day in different ways!

Reach out to me at www.katelynmabry.com or email me directly at [email protected] to share what your pumpkin patch looks like and how you are taking care of your patch!? I look forward to hearing from you!

Many of our pumpkins could use some sensory tools to grow! Check out our sponsor, www.sensorytoolhouse.com to find the sensory tools that could work best for you! They strive to connect inclusivity with innovation as their team of specialists are available to navigate this road to fufilling your sensory needs with you!!

Intro Music credit:

http://uppbeat.io/t/andrey-rossi/seize-the-day

License code:

BYYN10YF2HHNY3YO

During this ADHD awareness month, I want you to PAUSE and practice this effort to harvest your strengths!!? How do you do that, you may ask!? Well, you will be recharged after listening to this episode as you are encouraged to brainstorm all of your own ADHD superpowers!

Creativity, imagination, boundless energy to name a few. But I want YOU to discover and celebrate which strengths you personally posess and how they can truly be your superpower at home, at school, with friends, and beyond!

Let's really put this into practice by creating your own Fall scene of strengths. Use that creative mind to draw a Fall scene where there is a patch of imagination, stalks of brilliant out of the box thinking ideas, and colorful leaves falling with your energetic, creative thoughts flowing down!

Reach out to me at www.katelynmabry.com or email me directly at [email protected] to share your ADHD strengths with me! I would love to hear from you!

Absolutely check out our October sponsor too! Sensory Tool House- Where inclusion meet inovation @ www.sensorytoolhouse.com,is a resource to meet all of your sensory needs in this season and beyond! They have a physical location to check out in Washington and online you can discover a team of experts that will help you navigate which sensory tools could work best for you!

Intro/promo music credit:

http://uppbeat.io/t/andrey-rossi/seize-the-day

License code: BYYN10YF2HHNY3YO

Happy ADHD Awareness month my friends! Do you ever feel like pausing feels impossible for your ADHD brain!? Well, in this episode, you will discover that it is absolutely possible by using your brilliant imagination and putting the pause into practice daily. You have the super power of pause inside of you too!

Does your brain too often feel like a race car with bicycle breaks? Dr. Ned Hallowell describes it this way and I feel it's so true, don't you!? Today we are going to learn a strategy to strengthen the break system. Close your eyes and image a leaf floating on the wind. Now imaging you are that leaf when you feel an urge to blurt out...use your power of pause with a breath and the thought, "what is the next best thing to say or do?

Practicing a PAUSE can feel SUPER tricky, but YOU abolutely have the super power within you, so with time and practice it will become easier as the skill gets stronger! It will help you make more mindful choices with friends, in the classroom, and even at home with those we love the most!

Make sure you check out our October sponsor at www.sensorytoolhouse.com, where "inclusivity meets innovation!" You will find resources for all of your sensory needs. Not only do they have sensory tools, but they have experts that will help you find what may work best for you!

You can also visit me at www.katelynmabry.com or email me at [email protected] to let me know how your ADHD journey is going or even to check out my 1:1 coaching program! I hope to hear from you soon! Love all of you!

Music credit:

http://uppbeat.io/t/andrey-rossi-seize-the-day

License code: BYYN10YF2HHN3YO