Learn to Thrive with ADHD Podcast

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In this deep-dive episode of our executive function series, I share the transformative moment that changed my emotional reactivity and the practical strategies that helped me go from explosive to calm, even in triggering situations.

📌 Key Topics:

• My personal journey with emotional dysregulation in relationships
• The critical connection between emotional control and other executive functions
• Why suppressing emotions is like holding a beach ball underwater
• How naming emotions creates the pause that prevents reactivity
• Breaking free from negative thought spirals with simple redirection
• The power of processing emotions in real-time rather than bottling them up

🗣️ Featured Quote: "I remember the exact moment that I caught myself before reacting for the first time. That pause changed everything."

💡 Strategy Breakdown:

• Name the emotion to ground yourself and gain clarity
• Use the "Or I could be thinking" technique to break thought spirals
• Process with unfiltered thought downloads using the "AND" technique
• Try tapping for anxiety and emotional regulation support

🎯 Coming Up Next: Join us next week as we continue our executive function series with more practical strategies.

🔑 Key Takeaway: Emotional control isn't about suppressing feelings—it's about developing awareness, creating space between trigger and response, and responding intentionally rather than reacting impulsively.

Connect with Mande: 

Learn more about private coaching with Mande: https://learntothrivewithadhd.com/services/

Free Resources: https://learntothrivewithadhd.com/freeresources/ 

Website: https://www.learntothrivewithadhd.com/ 

LinkTree: https://linktr.ee/learntothrivewithadhd 

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#executivefunctions #adhd #emotionalregulation #emotionalcontrol #adhdsupport #adhdstrategies #adhdcommunity #emotionaldysregulation #adhdemotions

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In this transformative episode of our ADHD management series, I'm joined by special guest Kimberly Severson to explore why urges feel so unbearable with ADHD and practical strategies to finally gain control over those intense impulses. If you've ever felt like a "cat in a bag" when trying to resist an urge, this episode offers hope and tangible solutions.

📌 Key Topics:

• Why urges feel so overwhelming when you have ADHD
• How to use the "urge surfing" technique to ride out impulses instead of giving in
• The connection between ADHD, your prefrontal cortex, and impulse control
• Creating small challenges to gradually build your resilience to urges
• How to effectively use distraction as a strategic tool
• The powerful question to ask yourself when facing strong urges

🗣️ Featured Quote: "The only way out is through. You have to feel it in order for it to get easier. What negative consequences am I inviting into my life by answering this urge?"

💡 Strategy Breakdown:

• Recognize that an urge is just a feeling in your body and a collection of thoughts
• Observe urges like waves that rise, peak, and eventually recede
• Notice the space between urges where you feel neutral or okay
• Create small challenges like sitting with an urge for just 5 minutes
• Ask yourself what unwanted consequences you're accepting when you give in
• Use strategic distraction to reset your mindset during intense urges

🔑 Key Takeaway: With practice, urges that once felt unbearable become manageable and eventually may barely register. Freedom from overwhelming impulses is possible when you have the right tools.

Choose one urge you frequently struggle with and try the "urge surfing" technique this week. Share your experience in the comments.

About Kimberly Severson: Kim is an anti-diet weight loss coach and host of the "Weight Loss Doesn't Have to Suck" podcast. She helps clients achieve sustainable results without restriction or deprivation through body connection, emotional resilience, and sustainable habit change. Her approach helped her lose 40 pounds and keep it off easily.

Connect with Kim: 

Podcast: https://podcasts.apple.com/us/podcast/weight-loss-doesnt-have-to-suck/id1668175283 

Instagram: https://www.instagram.com/kimberlyseversoncoaching/ 

Website: https://www.kimberlyseversoncoaching.com/ 

Email: [email protected]

Connect with Me: Learn more about private coaching: https://learntothrivewithadhd.com/services/

Free Resources: https://learntothrivewithadhd.com/freeresources/ 

Website: https://www.learntothrivewithadhd.com/ 

LinkTree: https://linktr.ee/learntothrivewithadhd 

Instagram: https://www.instagram.com/learntothrivewithadhd/ 

Facebook: https://www.facebook.com/learntothrivewithadhd/

#adhdurges #adhd #adhdimpulses #urgemanagement #adhdsupport #adhdstrategies #adhdcommunity #executivefunction #impulsivity #adhdcoaching

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In this transformative episode of our ADHD mindset series, I tackle the powerful impact of how we think about our ADHD. You'll discover why the phrase "I hate my ADHD" might be keeping you stuck and how to shift your thoughts without forcing toxic positivity.

📌 Key Topics:

• Why I never thought about ADHD being "unfair" and what that perspective taught me
• How my clients transformed their relationship with ADHD through simple thought shifts
• The difference between toxic positivity and helpful neutrality
• Why focusing on what ADHD "takes from you" creates a cycle of powerlessness
• The balance of acknowledging challenges while reclaiming your agency

🗣️ Featured Quote: "I don't have to love my ADHD, but thinking it's unfair wasn't going to help. It would just make me feel stuck."

💡 Strategy Breakdown:

• Notice your thoughts about ADHD through journaling or speaking them aloud
• Get curious about whether these thoughts are helping or hurting you
• Shift one thought at a time using "and" statements or neutral alternatives
• Replace "I hate the way my brain works" with "I have a brain"
• Move from "I'm terrible at time management" to "I'm learning how to manage my time"

🎯 Coming Up Next: Join us next week as we continue exploring ADHD-friendly strategies.

🔑 Key Takeaway: Somedays, ADHD feels really frustrating, but you're not stuck. Shifting your thoughts doesn't mean ignoring the hard parts. It means giving yourself the power to take action anyway.

🎓 Level Up: Practice one small thought shift today and share your experience in the comments.

Connect with Me: 

Learn more about private coaching: https://learntothrivewithadhd.com/services/

Free Resources: https://learntothrivewithadhd.com/freeresources/ 

Website: https://www.learntothrivewithadhd.com/ 

LinkTree: https://linktr.ee/learntothrivewithadhd 

Instagram: https://www.instagram.com/learntothrivewithadhd/ 

Facebook: https://www.facebook.com/learntothrivewithadhd/

#adhdmindset #adhd #adhdthoughts #reframing #adhdreframing #adhdsupport #adhdstrategies #adhdcommunity #adhdacceptance #thoughtwork

Click here for full show notes.

Send us Fan Mail

CLICK HERE for more resources. We're on this journey together! 

Send us a voice message at speakpipe.com/learntothrivewithadhd

In this deep-dive episode of our executive function series, I share practical strategies that finally helped my working memory after years of struggling. You'll discover why our brains constantly "wipe the whiteboard clean" and how to build systems that actually stick.

📌 Key Topics:

• Why I used to forget what I just read or why I walked into a room
• The externalization tools that transformed my relationship with information
• How to stop relying on your brain to remember everything
• The surprising benefits of chunking information
• Managing mental overload through visualization techniques
• Why "I'll just remember it" is the biggest lie we tell ourselves

🗣️ Featured Quote: "Working memory is kind of like the whiteboard in your brain. It holds on to information temporarily, but as soon as new information comes in, the old stuff gets erased."

💡 Strategy Breakdown:

• Create a sustainable capture system using post-its, notebooks and digital tools
• Break information into chunks of three items at a time
• Use visualization techniques and memory palaces
• Make external tools work FOR your brain, not against it

🎯 Coming Up Next: Join us next week as we continue our executive function series with more practical strategies.

🔑 Key Takeaway: Working memory support isn't about forcing yourself to remember more—it's about finding the right combination of tools and mindset that work with your unique brain.

Connect with Mande: 

Learn more about private coaching with Mande: https://learntothrivewithadhd.com/services/

Free Resources: https://learntothrivewithadhd.com/freeresources/ 

Website: https://www.learntothrivewithadhd.com/ 

LinkTree: https://linktr.ee/learntothrivewithadhd 

Instagram: https://www.instagram.com/learntothrivewithadhd/ 

Facebook: https://www.facebook.com/learntothrivewithadhd/

#executivefunctions #adhd #workingmemory #brainstrategies #adhdsupport #adhdstrategies #adhdcommunity #memorypalace #externaltools

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Send us Fan Mail

CLICK HERE for more resources. We're on this journey together! 

Send us a voice message at speakpipe.com/learntothrivewithadhd

In this deep-dive episode of our executive function series, I share my complete time management system that finally worked for my ADHD brain after years of struggling. You'll discover why traditional calendaring methods often fail us and how to build a system that actually sticks.

📌 Key Topics:

• Why I thought I was "just not a calendar person" for years
• The tools that transformed my relationship with time
• How to stop keeping everything in your head
• The surprising freedom that comes from routines
• Managing decision fatigue through better planning
• Why "I'll do it later" is the biggest lie we tell ourselves

🗣️ Featured Quote: "You cannot fit what's important to you into the cracks of time that you have. And we all want to be that person that does what they say they're going to do when they say they're going to do it."

💡 Strategy Breakdown:

• Create a sustainable capture system for ideas and tasks
• Use time blocking without feeling trapped or restricted
• Build routines that reduce daily decision fatigue
• Make your calendar work FOR your brain, not against it

🎯 Coming Up Next: Join us next week as we continue our executive function series with more practical strategies.

🔑 Key Takeaway: Time management isn't about forcing yourself into rigid systems—it's about finding the right combination of tools and mindset that work with your unique brain.

🎓 Level Up: Download my free ADHD Time Management Action Sheet at learntothrivewithadhd.com/time

Connect with Mande:
Learn more about private coaching with Mande: https://learntothrivewithadhd.com/services/
Free Resources: https://learntothrivewithadhd.com/freeresources/
Website: https://www.learntothrivewithadhd.com/
LinkTree: https://linktr.ee/learntothrivewithadhd
Instagram: https://www.instagram.com/learntothrivewithadhd/
Facebook: https://www.facebook.com/learntothrivewithadhd/

#executivefunctions #adhd #timemanagement #productivity #adhdsupport #adhdstrategies #adhdcommunity #googlecalendar #timeblocking

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Send us Fan Mail

CLICK HERE for more resources. We're on this journey together! 

Send us a voice message at speakpipe.com/learntothrivewithadhd

In this second deep-dive episode of our executive function series, we explore why traditional focus methods often backfire for ADHD brains and uncover three powerful strategies to manage distractions and actually get things done.

📌 Key Topics:

• Understanding why focus feels impossible with ADHD
• The environment's crucial role in attention management
• Breaking the multitasking myth
• How to create an effective pre-focus routine
• The power of intentional single-tasking
• Simple strategies for managing digital distractions

🗣️ Featured Quote:
"Nothing is more frustrating than needing to focus—but feeling like your brain just won't cooperate. It's NOT a lack of willpower—it's a strategy problem."

💡 Strategy Breakdown:

• Make your environment work FOR your brain
• Master the art of single-tasking
• Build a reliable pre-focus routine

🎯 Coming Up Next:
Exploring Working Memory - your brain's "Post-It Notes" system and how to strengthen it.

🔑 Key Takeaway:
Focus isn't something you just 'turn on'—it's a habit you build through intentional strategies and environmental design.

🎓 Level Up:
Visit www.learntothrivewithadhd.com for additional resources and support!

Connect with Mande:

• Learn more about private coaching with Mande: https://learntothrivewithadhd.com/services/
• Free Resources: https://learntothrivewithadhd.com/freeresources/
• Website: https://www.learntothrivewithadhd.com/
• LinkTree: https://linktr.ee/learntothrivewithadhd
• Instagram: https://www.instagram.com/learntothrivewithadhd/
• Facebook: https://www.facebook.com/learntothrivewithadhd/

#executivefunctions #adhd #focusstrategies #productivity #adhdsupport #adhdstrategies #adhdcommunity #singletasking

Click here for full show notes.

Send us Fan Mail

CLICK HERE for more resources. We're on this journey together! 

Send us a voice message at speakpipe.com/learntothrivewithadhd

In this first deep-dive episode of our executive function series, we explore why traditional time management methods often fail ADHD brains and introduce three game-changing strategies to transform your relationship with time and build lasting awareness.

📌 Key Topics:

• Why ADHD brains experience time differently
• The truth about time blocking (and how to make it work for you)
• Breaking free from the "I'll find time later" myth
• How to build time awareness through visual cues
• The power of white space in your calendar
• Simple mindset shifts for better time management

🗣️ Featured Quote: "Time management was really, really difficult to tackle. Everything changed when I realized the problem wasn't me. It was my approach to time."

💡 Strategy Breakdown:

• Embrace time blocking with flexibility
• Shift from time scarcity to abundance mindset
• Build time awareness using visual cues and timers

🎯 Coming Up Next: Exploring Organization & Systems - learn how to create structures that actually stick and support your executive function growth.

🔑 Key Takeaway: You're not broken, and you can develop better time awareness. Small changes in how you approach time can create big transformations in your daily life.

🎓 Level Up: Visit www.learntothrivewithadhd.com for additional resources and support!

Connect with Mande:

• Learn more about private coaching with Mande: https://learntothrivewithadhd.com/services/
• Free Resources: https://learntothrivewithadhd.com/freeresources/
• Website: https://www.learntothrivewithadhd.com/
• LinkTree: https://linktr.ee/learntothrivewithadhd
• Instagram: https://www.instagram.com/learntothrivewithadhd/
• Facebook: https://www.facebook.com/learntothrivewithadhd/

#executivefunctions #adhd #timemanagement #timeblocking #adhdsupport #timeawareness #adhdcommunity #productivitytips

Click here for full show notes.

Send us Fan Mail

CLICK HERE for more resources. We're on this journey together! 

Send us a voice message at speakpipe.com/learntothrivewithadhd

🧠 Executive Functions: The Missing Link to Taking Control with Special Introduction 

In this foundational episode, we kick off our comprehensive series on executive function skills, exploring why traditional productivity methods often fail and how understanding these core brain functions can transform your daily life.

📌 Key Topics:

• What executive functions really are and their impact on daily life
• The critical role of mindset in developing new skills
• Time blindness and its real-world implications
• Preview of all 14 executive function skills
• Why willpower alone isn't enough
• How small routine changes can lead to major improvements

🗣️ Featured Quote: "You're not broken. Executive function skills might be the missing link. No matter where you struggle, this series will cover everything that you need to know."

💡 Series Overview: This introduction sets the stage for exploring all 14 executive function skills, including:

• Time management
• Emotional control
• Organization
• Task initiation
• Working memory
• And more!

🎯 Coming Up Next: Deep dive into Time Management and Awareness - discover why time feels different for ADHD brains and practical strategies to finally get a handle on it.

🔑 Key Takeaway: Success isn't just about strategies - it's about combining the right mindset with practical skills. When you change the way you think, you can change what you're capable of.

🔗 Useful Links Mentioned: 

Learn more about private coaching: https://learntothrivewithadhd.com/services/

Free Resources: https://learntothrivewithadhd.com/freeresources/ 

Website: https://www.learntothrivewithadhd.com/ 

LinkTree: https://linktr.ee/learntothrivewithadhd 

Instagram: https://www.instagram.com/learntothrivewithadhd/ 

Facebook: https://www.facebook.com/learntothrivewithadhd/

#executivefunctions #adhd #productivitytips #mindset #timemanagement #organization #personaldevelopment #adhdcommunity

Click here for full show notes.

Send us Fan Mail

CLICK HERE for more resources. We're on this journey together! 

Send us a voice message at speakpipe.com/learntothrivewithadhd

🧠 ADHD & Trauma: The Hidden Connection with Cristal Sampson, Yale PMHNP

In this powerful episode, Cristal Sampson shares expert insights on the often-overlooked connection between ADHD and trauma, drawing from her experience as a Yale-trained psychiatric nurse practitioner and founder of Spirit Clinic.

📌 Key Topics:

• Understanding Big T vs Little T trauma
• How childhood experiences shape ADHD symptoms
• The science behind EMDR therapy
• Breaking the cycle of emotional boxing
• Practical strategies for genuine rest and healing
• Navigating parent-child trauma dynamics

🗣️ Featured Quote: "The trauma of being left can be a catalyst for ADHD symptoms - whether it's big T trauma of physical absence or little t trauma of emotional unavailability." - Crystal Sampson

👤 About Our Guest: Cristal Sampson is a board-certified Psychiatric-Mental Health Nurse Practitioner (PMHNP-BC) and founder of Spirit Clinic. Yale-educated, she specializes in anxiety, trauma, mood disorders, and the intersection of ADHD and trauma, bringing a unique focus on presence and attunement to her practice.

🔗 Connect with Cristal:

• Website: spiritclinic.com
• Instagram: @cristsamp
• YouTube: @cristsamp
• TikTok: @spiritclinic
  
  

💡 Remember: Healing starts with presence. Your coping mechanisms served a purpose - now it's time to discover what serves you today.

🔗 Useful Links Mentioned: 

Learn more about private coaching: https://learntothrivewithadhd.com/services/

Free Resources: https://learntothrivewithadhd.com/freeresources/ 

Website: https://www.learntothrivewithadhd.com/ 

LinkTree: https://linktr.ee/learntothrivewithadhd 

Instagram: https://www.instagram.com/learntothrivewithadhd/ 

Facebook: https://www.facebook.com/learntothrivewithadhd/

#adhdtrauma #mentalhealth #traumahealing #adhdsupport #mentalhealthawareness #adhdcommunity

Click here for full show notes.

Send us Fan Mail

CLICK HERE for more resources. We're on this journey together! 

Send us a voice message at speakpipe.com/learntothrivewithadhd

Today on Learn to Thrive with ADHD, I'm sharing my favorite tool for managing the overwhelming amount of information our ADHD brains try to store! If you've ever felt exhausted from keeping everything in your head, or found yourself constantly forgetting important tasks, this episode is going to be a game-changer. I break down exactly how I use Trello to create an external brain that works WITH my ADHD, not against it.

What You'll Learn:

• How to stop relying on your memory for everything
• A flexible system for family coordination and shopping
• Why digital organization works better for ADHD brains
• How to track time-blindness more effectively
• Practical strategies for project management
• Ways to organize recipes without perfectionism
• The power of using a digital "brain dump"

Game-Changing Takeaways:
1. Digital Flexibility: Move tasks and information around without starting over
2. Visual Organization: Using boards and lists makes information easier to process
3. Family Coordination: Share lists and tasks effortlessly
4. Searchable Systems: Never lose important information again

Free Resource:

• 12-Week Year Template (Coming Soon)

Connect with Mande:

• Learn more about private coaching with Mande: https://learntothrivewithadhd.com/services/
• Free Resources: https://learntothrivewithadhd.com/freeresources/
• Website: https://www.learntothrivewithadhd.com/
• LinkTree: https://linktr.ee/learntothrivewithadhd
• Instagram: https://www.instagram.com/learntothrivewithadhd/
• Facebook: https://www.facebook.com/learntothrivewithadhd/

Remember, thriving with ADHD is possible – sometimes we just need the right tools and strategies. If you found this episode helpful, please leave a review and share with someone who might need to hear this!

Next Steps:
Ready to stop keeping everything in your ADHD brain? Start with one simple board and build from there. Your mind will thank you!

#ADHDorganization #ADHDtools #AdultADHD #ProductivityHacks

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Send us Fan Mail

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