Pete offers a case of a client struggling with task overload. Thanks to a tour of todo systems and a little handicraft, they build a new mental model for managing available time.

Manage Your Time, Not Your Systems

Nikki Kinzer and Pete Wright offer support, life management strategies, and time and technology tips, dedicated to anyone looking to take control while living with ADHD.

Kids & Family

Health & Fitness

Hey there, ADHD-ers! In the latest installment of The ADHD Podcast, Pete and Nikki are tackling the world of workflows. You know, those magical sequences of steps that take you from start to finish on any given task or project. And let's be real, who couldn't use a little more structure in their life? The dynamic duo is all about ditching the stuffy term "routine" in favor of the more flexible "workflow." Because let's face it, rigidity and ADHD don't exactly go hand in hand. Pete even shares his own tried-and-true workflow for podcasting, complete with a handy-dandy checklist that keeps him on track and error-free. But workflows aren't just for work, my friends. Nikki's quick to point out that they can be a game-changer for tackling everyday tasks like managing your email inbox. The key is to identify those areas of your life where a little extra organization could go a long way. Now, if the thought of creating a workflow has you breaking out in hives, fear not! Pete and Nikki have got you covered with tips on everything from flowcharts to mind maps. And the best part? Perfection is totally overrated. Just start simple and let iteration be your guide. So, whether you're looking to up your productivity game at work or just trying to keep your head above water in your personal life, this episode of The ADHD Podcast is not to be missed. Tune in and learn how to create workflows that work for you and your unique ADHD brain. Trust me, your future self will thank you. Links & NotesThe Checklist Manifesto: How to Get Things RightUnapologetically ADHD: A Step-by-Step Framework For Everyday Planning On Your TermsDig into the podcast Shownotes Database
(00:00) - Welcome to Taking Control: The ADHD Podcast
(03:49) - Support the Show: Become a Patron at Patreon.com/theadhdpodcast
(06:04) - Workflows!


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Building Workflows

This week Pete and Nikki dive into their mailbag to answer pressing questions from listeners. From microphone recommendations to advice on job searching with ADHD, Pete and Nikki provide thoughtful insights drawing from their own experiences and knowledge. One major revelation in this episode - the dynamic duo have authored a book together called "Unapologetically ADHD" which is now available for pre-order before its September 4th release date. The book promises to translate the charm and wisdom of the podcast into the written word, with Nikki sharing practical tips and Pete weaving in personal essays. Pete, an avid film buff, also shares some recent movie picks and discusses his love of connecting with other cinephiles on the film-focused social network Letterboxd. Another listener is curious about the connection between gut health and ADHD symptoms, a complex topic that Nikki and Pete explore. 
Links & NotesAudio-Technica ATR2100x-USB Cardioid Dynamic Microphone (ATR Series)USB and XLR Outputs, SilverNeumann KMS 105 MT Condenser Microphone, Super-Cardiod,Matte BlackUSBPre 2 - Sound DevicesSleep Tight (2011)Turtles All the Way Down (2024)Turtles All the Way Down (Book)Pete Wright’s profile on LetterboxdPreorder Unapologetically ADHD and get it the day it releases!Wheat Belly (Revised and Expanded Edition): Lose the Wheat, Lose the Weight, and Find Your Path Back to HealthGo with Your Gut — Take Control ADHDRejection Sensitive Dysphoria and ADHD with Dr. William Dodson — Take Control ADHDDig into the podcast Shownotes Database
(00:00) - Welcome to Taking Control: The ADHD Podcast
(00:57) - Support the Show: Become a Patron at patreon.com/theadhdpodcast
(02:15) - What mics do you use?
(05:36) - Latest Movie Recs?
(09:53) - Wait... Nikki and Pete wrote an ADHD Book??
(15:53) - How do I explain job-hopping?
(23:26) - The Gut-Brain Axis
(29:05) - How do you combat overwhelm?
(35:59) - Anger and ADHD


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Listener Q&A!

Struggling to fall asleep or stay asleep is a common challenge for those with ADHD. In this episode, Pete and Nikki dive deep into the complex relationship between ADHD and sleep with special guest Dr. Roberto Olivardia. As a clinical psychologist specializing in ADHD treatment, Dr. Olivardia shares his professional and personal insights on this critical topic. He explains how people with ADHD are at higher risk for an array of sleep disorders, from sleep apnea to restless leg syndrome. But beyond diagnosable conditions, those with ADHD often find it difficult to wind down at night due to the constant search for stimulation. Pete, Nikki and Dr. Olivardia discuss practical strategies for improving sleep, some of which may seem counterintuitive. For example, listening to an audiobook or familiar TV show can actually help an ADHD brain relax by providing just the right amount of stimulation. They also bust some common myths, like the idea that you can "catch up" on lost sleep over the weekend. Getting proper sleep is crucial for memory, brain function, and overall health. While it can feel like an uphill battle, this conversation provides both the "why" and the "how" of prioritizing sleep with an ADHD brain. 
(00:00) - Welcome to Taking Control: The ADHD Podcast
(01:14) - Support the Show: Become a Patron at patreon.com/theadhdpodcast
(02:59) - Introducing Dr. Roberto Olivardia
(03:52) - Sleep Problems
(07:10) - Disordered Sleep versus ADHD Symptoms
(14:22) - Why Time Matters
(32:46) - How do you know it's a disorder?
(40:04) - ADHD Sleep Behavior


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Snooze Control: Tackling ADHD Sleep Challenges with Dr. Roberto Olivardia

This week on The ADHD Podcast, Pete and Nikki sit down with Dr. Celine Saulnier, a specialist in diagnostic assessment and research on autism spectrum disorders. The conversation delves into the complex relationship between ADHD and autism, shedding light on the often misunderstood overlap between these two neurodevelopmental conditions. Dr. Saulnier explains the evolving diagnostic criteria for autism spectrum disorder (ASD) and how changes in the DSM-5 have allowed for the co-occurring diagnosis of ADHD and autism. She explores the similarities and differences between the two conditions, including the shared challenges with executive functioning and the distinct underlying causes of apparently similar behaviors. The discussion also touches on the unique challenges faced by females with autism, who often fly under the diagnostic radar due to their ability to mask or camouflage their symptoms. Dr. Saulnier emphasizes the importance of comprehensive evaluations by clinicians with expertise in both ADHD and autism to ensure accurate diagnoses and appropriate treatment plans. They navigate the nuances of neurodiversity, the divide within the autism community, and the need for increased awareness and acceptance of neurodiverse individuals. This conversation offers insights for anyone seeking to better understand the complexities of ADHD, autism, and their intersection. 
Links & NotesMeghan Miller on Autism and ADHD risk in siblingsThe Gap Between Adaptive Behavior and Intelligence in Autism Persists into Young Adulthood and is Linked to Psychiatric Co-morbiditiesA review of executive function deficits in autism spectrum disorder and attention-deficit/hyperactivity disorderThe Reach and Accuracy of Information on Autism on TikTokDig into the podcast Shownotes Database
(00:00) - Welcome to Taking Control: The ADHD Podcast
(01:06) - Support the Show • Become a Patron at https://patreon.com/theadhdpodcast
(02:02) - Introducing Dr. Celine Saulnier
(04:28) - The Autism Primer
(14:58) - The ADHD Connection
(29:19) - Adaptive Skill-Building
(35:40) - Learning about Autism as an Adult


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Understanding the Overlap Between ADHD and Autism with Dr. Celine Saulnier

This week, Nikki and Pete dive into the complex and often overlooked relationship between Attention Deficit Hyperactivity Disorder (ADHD) and eating disorders. Joined by special guest Dr. Jean Doak, a professor of psychiatry and clinical director at the Center for Excellence for Eating Disorders at the University of North Carolina at Chapel Hill, the trio explores how these two conditions can intertwine and exacerbate each other. Dr. Doak sheds light on the broad spectrum of eating disorders, extending far beyond the commonly known anorexia nervosa and bulimia nervosa. She emphasizes that eating disorders can manifest in various ways, affecting people of all genders and ages. The discussion delves into the biopsychosocial model, which considers biological, psychological, and social factors contributing to the development of both ADHD and eating disorders. Dr. Doak explores the similarities between ADHD and eating disorders, such as perfectionism, poor impulse control, and difficulties with delayed gratification. They stress the importance of comprehensive screening for co-occurring mental health disorders to provide early intervention and treatment. This episode sheds light on a topic that is often misunderstood. It serves as a reminder for clinicians, individuals with ADHD, and their loved ones to be aware of the potential comorbidity between ADHD and eating disorders. By fostering open discussions and increasing awareness, we can work towards better recognition, support, and treatment for those affected by these challenging conditions.
(00:00) - Welcome to Taking Control: The ADHD Podcast
(01:16) - Suppor the show • Become a Patron, Please? https://patreon.com/theadhdpodcast
(02:40) - Introducing Dr. Jean Doak
(03:34) - The Spectrum of Eating Disorders
(17:34) - Comorbidity Complication
(30:14) - Treatment
(41:41) - Intervention
(45:00) - Learn More


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Manage Your Time, Not Your Systems

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