Do you ever have one of those days when NOTHING seems to go according to plan!? Your morning starts off on the wrong foot, one little thing goes sideways, and suddenly it feels like the whole day is ruined? If you've felt this way too, you are NOT alone!

In this episode, we are blessed with the opportunity to talk with Licensed ADHD Coach and former special education administrator, Brooke Schnittman about what happens when ADHD, perfectionism, and big emotions collide! Brooke shares her own story of being bullied and how these experiences helped her understand the importance of noticing what's happening in ther nervous system- and knowing when it's time to adjust. We talk about why we often plan for maximum capacity, but how it's SO important to plan for when things go sideways. Because needing to change the plans doesn't mean you failed. It means you noticed what your brain and body needed and adjusted!

Brooke also shares a simple strategy to practice called AIR:

A- Acknowlendge: Notice what's happening in your brain and body. Name it to tame it!

I- Interrupt: Break the cycle. Pause the spiral and give your mind and body a chance to reset.

R- Redirect: Choose one tiny next step. Ask yourself, "what's one 1% action I can take right now that my future self will thank me for!?"

Your day doesn't have to go perfectly for you to have a good day. Sometimes the most powerful skill is recognizing when the plan isn't working- and giving yourself permission to make a new one!

Remember: A sideways day is not a failed day. It's simply a day that needs a reset!

This episode of Journey with Me Through ADHD is sponsored by Coaching With Brooke and the 3C Activation ADHD Student Coach Training. If you're a parent, educator, coach, or professional supporting a student with ADHD, you probably already understand what they're struggling with. The harder question is what to actually do about it.

The 3C Activation ADHD Student Coach Training teaches strategies to help students ages 8-25 build follow-through, get organized, and stay motivated, without consistant reminders from adults around them. Created by ADHD Coach and former special education administrator, Brooke Schnittman, this training gives you step-by-step framework you can use with your own child, students, or coaching clients!

Mark your calendars for September 17th, when Brooke is hosting a FREE live Q&A parents, educators, coaches, and professionals who want to learn more about training and how to better support students with ADHD. Bring your questions and see if 3C Activation is right for you. Register for FREE @ www.bit.ly/journey3C today!

Make sure you hit that follow button to continue on this podcast journey of learning together and visit me at www.katelynmabry.com to sign up for my monthly newsletter and gather more resources! Have a blessed day!!

What if I told you that your brain has a secret superpower- and you just haven't unlocked it get!?

In this episode, we're kicking off a brand new series called "Training Your Brain to Notice." You'll discover how your ADHD brain is already amazing at spotting things others miss and why noticing is a SKILL you can grow with practice. Think of it like finding a hidden level in your favorite video game!

This month, we'll become brain detectives as we learn to notice thoughts, feelings, what our bodies are saying, and the world around us in fun, simple ways.

Takeaways:

• Why noticing is like unlocking a secret level in your amazing brain.
• How ADHD brains notice different things than others do.
• The difference between noticing and fixing.
• How practicing noticing can make school, friendships, and big feelings easier to understand.
• Why this series is about growing your superpowers- not adding more pressure!

This week's brain challenge: Practice pausing ONCE today, take a slow breath and ask yourself:

" What do I notice right now?"

There are no wrong answers- just another chance to level up! Every time you practice noticing, you're leveling up your incredible one of a kind mind!

A note for trusted adults:

This episode introduces noticing as a strength-based, shame-free skil that can be developed over time. Rather than focusing on what kids with ADHD "miss," it highlights the unique ways their brains observe the world, while teaching them to slow down and recognize what's happening before reacting. Practicing noticing together can strengthen self-awareness, emotional regulation and confidence throughout the week!

Visit my website at www.katelynmabry.com to sign up to receive a monthly newsletter or to learn more about other resources, including the book I wrote, "Hi It's Me, I have ADHD." This colorful book and simple text could be a great visual to ignite that skill of noticing and have a deeper understanding to the beautiful brain you have! I love being on this journey with you! Have a blessed day! Can't wait to be with you again next week!

Hey friends! Today we wrap up our Back to School Rhythm & Reset Series! Make sure you go back and listen to the entire series to get the full picture and information to learn and grow from!

Have you ever looked at someone else's routine and thought, "hmm, why can't I just do it like that!?" The truth is, your brain is uniquely YOURS- and the routines that work for someone else might not work for you, and that's OKAY!

In this episode, we will talk about how we can create routines and supports that fit your brilliant, one of a kind ADHD mind. We will explore why flexibility matters, how to build realistic routines, and why celebrating small wins is more important than trying to get it perfect...because we know practice makes progress, never perfection!

Let's think of it like musical rhythm again: Every drummer has their own rhythm. Your job is ot to sound like everyone else. Your job is to find your own beat.

As we wrap up this series, we'll talk about building unconditional confidence by learning to lean into what you CAN control (thoughts, attitude, effort, and how you treat others), practice the skill of noticing what helps you succeed day by day, and creating systems that remind you that you are capable just as you are!

Key Takeaway: The best routines are the ones that work best for YOUR brilliant brain! You don't have to copy someone else's rhythm- you can find your own beat! Thanks for joining me today! You are loved, you are valued, you are capable of anything! Have a blessed day!

This episode is sponsored by Coaching With Brooke and the 3C Activation ADHD Student Coach Training." Make sure to sign up for her FREE Q&A workshop, all about her 3C Activation ADHD Student Coach Training, coming up on September 17th . Go to www.bit.ly/journey3C to register today! If you are a parent, teacher, educator, or support professional who work with kids with ADHD, then you know all about the day to day challenges, yet sometimes are faced with wondering what the next step should be! Check out this workshop and bring all of your questions for supporting kids 8-25 on their ADHD journey. Created by ADHD Coach and former special education administrator, Brooke Schnittman, this training gives you step-by-step framework to use with your own child, students, or coaching clients! This is a gift for all who attend! Pause and register today!

I would love for you to hit that subscribe button if you enjoyed this episode and want to hear more, SHARE with a friend who may be on this ADHD journey too! It would also be amazingly awesome if you could leave a review!! I appreciate YOU!!! Check out my website www.katelynmabry.com for more resources or to reach out to me for more info on the 1:1 coaching I offer as a next step! I look forwarding to being with you again next week!!

Does your brain just feel "off" some days!? Maybe it's extra hard to focus, your emotions feel bigger than usual, or everything seems more overwhelming. The good news? It doesn't mean you are failing. It just means your brain and body might need a little extra support, and that's totally okay!!

In this episode, we will talk about how sleep, stress, busy schedules, and overwhelm can make school feel harder for your ADHD brains. You'll learn how to NOTICE signs that your brain needs a reset and discover simple ways to help your nervous system find it's rhythm again.

After all, even musicians lose beat sometimes. The important part isn't being perfect- it's learning HOW to find your rhythm again.

In This Episode You'll Learn:

• Why feeling "off" doesn't mean you are failing.
• How sleep, stress, and overwhelm affect your ADHD brain.
• Why focusing gets harder when your brain is overloaded.
• Signs your brain and body may need a RESET.
• Simple ways to find calm and get your nervous system back on beat!

Remember: Your rhythm might change from day to day, and that's okay! Your brain isn't broken- it simply needs the right support to find it's rhythm once again!!! You are learning, growing and loved every step of the way!!

Check out www.katelynmabry.com for more resources or to reach out with a future episode idea! We are on this journey together and I would love to hear from you!!

Hey friends! Have you ever just had a rough day!? I know I have and I know my kids do too! This episode is for you if you want to discover how to bounce back and reset after those hard days!

Maybe you forgot your homework, had a hard time focusing, got into an argument with a friend, or ened the day simply frustrated with yourself. If you've ever thought, "man, I messed everything up," you are not alone and the good news is that those messes can turn into beautiful days ahead!

In this episode, you will hear from licensed therapist and ADHD specialist, Bryan Peacock as we talk about one of the most important skills every kid can learn: how to reset after hard days.

Together, we explore why ADHD brains are often like race cars with bicycle breaks which often leads to more challenging days that do not define us, but can refine us! Mistakes are opportunities for learning and growing. Showing yourself kindness is just as important as working hard. We also talk about how trusted adults can help you get back on track and why progress always matters more than perfection.

Top takeaways:

• Why everyone has hard days- including adults!
• What a "reset" really means.
• How to stop one bad moment from becoming a bad week.
• Simple ways to calm your brain and body after a tough day.
• Why asking for help is a sign of courage and strength.
• How to build confidence by giving yourself a regulated fresh start the next day!

So if today felt messy, frustrating, or overwhelming, take a deep breath and join us. Tomorrow is a brand new chance to begin again, and your brain is always capable of finding rhythm.

I highly encourage you to find an ADHD specialist therapist or coach to take a next step on your ADHD journey! It's something that our family does and I know it would bless your socks off too! Have a great day!

If you like this episode and want to hear more, make sure you follow for more, write a review and reach out for more resources at www.katelynmabry.com.

School is starting up again, and if you're feeling a little nervous, excited, or even a little mixed up inside- You are NOT alone!! In this episode, we are kicking off our back to school Rhythm & Reset series by talking about why getting back into school routine can feel extra tricky for ADHD brains.

Starting a new school year is a lot like learning the beat of a brand new song. At first, it might feel a little wobbly, but with time and practice, your brain will find it's rhythm. We'll talk about simple ways to make mornings feel easier, build new routines one step at a time, and remember that you don't have to be perfect to have an amazing school year!

So let's take a nice deep breath, give yourself lots of grace, and let's find your school rhythm together.

Takeaways from today's episode:

• Your brain needs TIME to find its school rhythm- It's okay if it doesn't happen on the first day.
• You don't have to be perfect to have a great school year.
• Small routines can HELP mornings and school days feel a little calmer.
• ADHD brains often need extra time to adjust to changes, and that's completely okay.
• Give yourself GRACE and celebrate the little wins along the way!

Thank you for listening friends! Lets keep learning, growing, and journeying together through ADHD together! Have a blessed day! Make sure you follow to stay tuned into the rest of this series and share with friends who this may be helpful for too!

Visit me at www.katelynmabry.com for more resources. I would love for you to reach out to share episode ideas or to learn more about my 1:1 coaching program!

Music isn't just something we listen to- it can become one of the most powerful tools in your family's ADHD toolkit! I know it is ours!

In this final episode of our Regulating Through Music series, we explore how to intentionally weave music into our everyday life to make routines feel easier, transitions feel smoother, and family connection feel stronger! Speaking of family, I have my little man with me in this episode, helping me share some of the ways music helps our family on a daily basis!

Music can provide our ADHD brains predictability, momentum, emotional regulation, and an overall sense of calm when things feel overwhelming! Guess what the best part is!? You don't have to be "musical" to use it! A simple playlist, a favorite song, or even a quick dance break can make a HUGE difference.

In this episode, we will share practical ways you can use music throughout the day, including:

• Starting mornings with an energizing "hype song."
• Creating a clean up playlist that makes chores more fun.
• Turning car rides into moments of family connection.
• Using dance parties to reset big feelings and busy bodies.
• Building stronger family memories through shared music.
• Create playlists for different moods, routines and activities to have set and ready to play any day!

You will also learn why music can help the ADHD brain find steady rhythm- just like a drumbeat helps musicians stay together. When life feels busy or overwhelming, music can help your brain know what comes next and make the day feel a little easier to follow.

This week's target: You don't have to create a perfect routine overnight. Start with ONE song, one playlist, or one family dance party! Small rhythm repeated overtime can make a HUGE impact!

Take away: Music is like giving your busy brain a steady beat to follow. It won't make every hard moment disappear, but it can help life feel smoother, calmer, and a whole lot more fun!

Thank you for joining us on this regulation through music series! If you like what you hear make sure you subscribe and share this podcast with a friend who is on this ADHD journey too! We are all in this together! Please reach out with future episode ideas or if you'd like to know more about my 1:1 coaching services www.katelynmabry.com! I love and appreciate each one of you!

Have you ever felt like your feelings were so BIG they almost felt like a storm inside your brain? Sometimes happiness makes you want to jump up and down. Sometimes sadness feels too heavy for words. The good news is that your feelings aren't bad- they just need a safe place to go.

In this episode of Journey With Me Through ADHD, we're exploring how music can become one of your brain's favorite regulation tools. Whether you love to sing, dance, drum on a table, write songs, or simply listen to your favorite playlist, music can help your emotions move instead of staying stuck inside.

Together we'll discover:

• How music gives big feelings somewhere safe to go.
• Why moving your body to rhythm helps calm your nervous system.
• Simple dance breaks and drumming activities can be great emotional regulation strategies.
• How songs can help you recognize and name your emotions.
• Fun ways to create "big feeling playlists" like happy, calm, brave, or even frustrated.
• Why many ADHD kids feel deeply understood through music.

Remember this: Feelings are like storms inside your brain, and music can help the rain come out safely. You don't have to keep your emotions bottled up. Music gives them a healthy, creative way to be heard.

So grab your headphones, turn up your favorite song in the car or kitchen, and let's discover how music can help your amazing ADHD brain express those big feelings in healthy ways!

Because every feeling deserves a safe place to go- and sometimes that place is a SONG!

If this episode encouraged you and your family, be sure to subscribe, leave a review, and SHARE it with other families you know who are on this ADHD journey! Every share helps more children discover that their ADHD brain is wonderful, capable, and never alone!

Until next week, keep growing, keep learning, and keep journeying with me through ADHD! Love and appreciate each and every one of you!!

www.katelynmabry.com

Does music actually help your brain find focus? The answer is yes for me and my kiddos too, how about you!?

In this episode, you will become a "focus exploror" as you learn to discover which kinds of music might be helpful, powerful tools to find your focus, stay productive, engaged and find calm in different situations! We will activate the power of noticing too! Because you may find that your brain works better with a little backgroung music instead of complete silence. If this is a reality for you, it's SO true!

We will talk about how the right kinds of music can help quiet some of the extra "brain chatter" that makes it hard to focus. Instead of silence feeling distracting or uncomfortable, music can give your brain just enough background noise entertainment to help you stay on task. Think of it like giving your busy brain a gentle rhythm to follow while you work.

In this episode, you will discover...

• Why many ADHD brains focus better with music then with complete silence.
• How music can help calm the feeling of overwhelm.
• The difference between instrumental music and songs with lyrics.
• Ways to use music during homework, reading, chores, or creative projects.
• How to create your own "focus beats" playlist.
• Why everyone's brain is differetn- and it's okay to experiment to find what works best!

Music isn't JUST something we listen to- it can be a regulation tool that helps our brains feel organized, steady, and ready to learn! So grab your headphones, press play, and let's discover how the right beat might help your amazing ADHD brain find focus!

Remember: Your ADHD brain isn't broken- it just works differently. Sometimes the right song is exactly what your brain needs to help you do your best!

If you've enjoyed this episode, be sure to subscribe, leave a review, and share it with another family raising amazing ADHD warriors too! Every episode helps you better understand your incredible one of a kind mind- one journey at a time! Visit me at www.katelynmabry.com for more resources or to contact me! I would love to hear from you! Have a blessed day!

Do you find yourself overstimulated, feeling anxious, irritable, or have a hard time focusing in different day to day scenerios!? If so, you are not alone and this is the episode is for you.

In this episode, you will discover how different types of music can help regulate different moods and your nervous system in different situations. The right music can help your brain feel safer and calmer. I share how I use music to move through different tricky tasks and transitions, as well as give tips on how you can embed music in so many different ways too! Creating different safe playlists to go along with your daily routine of to dos is a great idea too!

• Calming playlist for overwhelm
• Using music during transitions
• Music for morning or bedtime routines
• Using music for activation and momentum when a task feels tedious

You will discover that lyrics and tempo affect emotions and use music to regulate your mood. This is a great jumpstart to heighten your self-awareness around how music affects you. We even use the analogy of music being like a dimmer switch for our busy brains, instead of the on and off switch we tend to have.

I would love to hear how music affects you! Send me a message on my website at www.katelynmabry.com so I can hear more about your ADHD journey and I would love to hear some future podcast episode ideas too! I love and appreciate you all so much! Have a blessed day!