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I’m Donae, occupational therapist and executive functioning coach—and I’m here to help make life easier for ADHD brains, without shame.

If you’re always chasing a never-ending to-do list, feeling like you're behind no matter how hard you try, this episode is for you.

We’re talking about tolerating "undone".

Not everything on our list gets finished, and that’s not an ADHD failure, that’s just life. But when you live with ADHD, that undone feeling can trigger panic, shutdown, or burnout. You don't trust yourself to stay on top of things and it's hard to know what to focus on.

So how do you build trust in yourself when nothing ever feels “done”? How do you keep moving without relying on last-minute chaos?

We'll talk about that in this episode- No shame, just practical problem-solving.

ADHD tips, ADHD coach, executive functioning ADHD, ADHD time management, how to manage ADHD, realistic ADHD help, ADHD to-do list, overwhelmed ADHD, trust yourself ADHD, ADHD and productivity, ADHD without shame, neurodivergent routines, how to focus ADHD, done is a lie, how to prioritize ADHD, ADHD systems

Watch video on You Tube here.

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Resource mentioned: KC Davis' website: https://www.strugglecare.com/      
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Today we’re talking about self‑care hygiene — not the spa kind, but the real, day‑to‑day care of your body, space, and routines.

Hygiene, cleanup, grooming — these can feel overwhelming, and often carry shame. But this is not a moral issue. It’s a function issue. And we can problem-solve it.

In this episode, I’ll share 3 practical tips to help you move through the friction of self-care with more ease, compassion, and real-world supports.



Time
Section / Tip
00:00:00 Intro : Why hygiene/self-care can be hard with ADHD
00:01:30 Tip 1: Understand executive functioning challenges (sequencing, prioritizing)
00:03:00 Tip 2: Tackle environmental & sensory friction
00:05:00 (continuation of Tip 2) Sensory, transition, flexibility
00:07:30 Tip 3: Believe yourself, experiment, self‑compassion
00:10:30 Wrap-up



ADHD self care, ADHD hygiene, executive functioning hygiene, ADHD routines, sensory self care, shame free ADHD, functional self care, ADHD bathroom routines, neurodivergent wellness, ADHD daily habits, ADHD environment, self-compassion ADHD

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If you’re about to head to college (or you’re already there) and you’re wondering how to not get swallowed by overwhelm, this episode is for you.
College shifts the game: in high school, there are rails and structure built in. In college? Not so much. That’s why folks with ADHD often hit a wall.
In this episode, I’m walking you through 10 ADHD‑friendly tips for transitioning to college — practical strategies to help you build your support, your routines, and your resilience.

00:00:00 Intro & why this matters
~00:02:50 Tip 1: Use/maintain accommodations
~00:03:45 Tip 2: Be realistic in class scheduling
~00:05:15 Tip 3: Semester setup / get systems in place
~00:06:15 Tip 4: Read the syllabus & extract key info
~00:07:15 Tip 5: Daily habit of checking email & assignments
~00:08:00 Tip 6: Weekly review / bird’s-eye planning
~00:09:20 Tip 7: Choose study spaces that fit your brain
~00:10:10 Tip 8: Adapt to how you learn (audio/visual etc.)
~00:11:00 Tip 9: Medication logistics & boundaries
~00:12:20 Tip 10: External accountability & supports
~00:13:00 Tip 11: Self‑care: body, sleep, nutrition
00:14:00+Wrap-up & encouragement


ADHD, ADHDinCollege, ADHDtips, CollegeWithADHD, StudyWithADHD, NeurodivergentStudents, ExecutiveFunction, ADHDCoach, CollegePrep, ADHDSupportingTools, AcademicSuccess, ADHDTransition, NoShameADHD, BrainFriendlyStudying, NeurodiversityEducation

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In this episode, we explore how shame shows up with ADHD — and how it can interfere with progress, motivation, and confidence. Shame loves secrecy. It thrives when we judge ourselves, stop asking questions, and retreat into hiding.

I break down:
-How shame undermines problem-solving
-Why curiosity is the antidote
-Simple but powerful shifts: self-compassion, community, and open inquiry
-Real examples of how to step back from shame and move forward

If shame ever whispers that you're “lazy,” “flaky,” or “just not enough,” I want you to see it as a story — not a fact. There’s more space, more possibility than shame allows.

Timestamps:
0:00 Introduction: Why I talk about ADHD & shame
0:45 Why people don’t usually come to coaching to work on shame
1:10 How shame shuts down problem-solving
2:05 Shame stories vs curiosity
3:15 What it looks like when shame hijacks action
4:00 Asking “how” instead of “why”
5:10 What happens when you assume the story
6:05 Brene Brown insight: shame needs secrecy
6:45 The power of connection and authenticity
7:20 Commonality: you’re not alone in this struggle
8:00 What to do: self‑compassion, community, curiosity
9:00 Closing and invitation

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If you have ADHD, you've likely spent a good portion of your life masking—suppressing or hiding traits to fit into environments that weren’t designed for your brain. 

In this episode, I’m diving into what masking really is, how it shows up in everyday life (like interrupting or stimming), and most importantly, what we can do instead to show up more authentically, while still respecting ourselves and the people around us.

I’m an occupational therapist and executive functioning coach, and I’m here to make life with ADHD easier and more empowering.

Timestamps:
 00:00 - Intro: Why we need to talk about masking
 00:42 - What is masking in ADHD?
 01:30 - Why we mask (hint: it’s about survival)
 02:00 - Interrupting: Impulsivity, emotional regulation & working memory
 03:45 - Masking vs. problem solving in social situations
 04:50 - Stimming: What it is & how masking impacts it
 06:10 - The need for dignity, collaboration & support
 07:00 - Masking vs. healthy growth: What’s the difference?
 08:15 - Real-life story: Masking during grad school interviews
 09:45 - How masking blocks authentic connection & opportunity
 10:30 - Final thoughts: What to do instead of masking

👉 Join my mailing list for weekly ADHD tools, insights, and compassionate strategies for real life.

Ever find yourself saying yes when you’re already overwhelmed… or lying in the heat of the moment even though you know better?

This video breaks down how ADHD and nervous system dysregulation affects your ability to make real choices. Using a real life example “The Bee and the SUV,” I explain what happens when your brain perceives a threat—and how to get back into decision-making mode instead of reacting in ways that don't serve you.

You’ll learn:
-How your brain reacts to emotional and social threats, not just physical ones
-Why we often say “yes” to things we don’t want to do (and how to STOP)
-How to identify what’s really bothering you (the bee) vs. what actually has long-term consequences (the SUV)
-Why even lying can be a nervous system response—not always a moral failure.

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🧠 Coaching, resources & community:

• ADHD tips delivered to your inbox: https://theadhdclaritycoach.com/page/...
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• with me here: https://theadhdclaritycoach.com/page/...
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  Timestamps:
  00:00 – Intro + what dysregulated decisions look like
  00:30 – Story: My daughter, the bee, and the SUV
  01:40 – Why we react instead of choose when overwhelmed
  02:20 – Expanding the definition of "threat"
  03:00 – How ADHD intensifies nervous system responses
  04:10 – Client story: Saying yes out of fear, not choice
  05:50 – Common “bees”: rejection, failure, confusion, overwhelm
  07:30 – Tools: Pause and ask, “What’s the bee? What’s the SUV?”
  09:45 – Helping kids (and ourselves) understand lying as reaction
  12:00 – Rabid raccoons, viral videos, and our human brains
  13:45 – Final thoughts: Self-compassion and lowering the threat level

Struggling with procrastination and wondering if you should “eat the frog” or start small?

 In this video, I break down two opposite but equally powerful strategies to help ADHD brains get unstuck and get going, without shame or burnout.

As an ADHD coach and occupational therapist, I help late-diagnosed adults with ADHD use simple, compassionate strategies that actually work with their brains (not against them).

We’ll explore:

- Why “just do it” doesn’t work for ADHDers (but also how it sometimes can)
- How to know when to tackle the hardest task first (aka “Eat the Frog”)
- When to go for low-hanging fruit to build momentum 
- The real reasons we procrastinate (hint: it’s not laziness!)
- How to stay curious and use your energy wisely

Whether you're stuck on starting your workday, avoiding that one annoying phone call, or just tired of spinning your wheels, you'll learn how to: 
 ✅ Identify what kind of support YOU need
 ✅ Avoid “procrastivity” (getting busy to avoid discomfort)
 ✅ Work with your nervous system, not against it

🧠Learning to Work With Your Brain? Learn more about coaching with me here:https://theadhdclaritycoach.com/page/coaching-services
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Do you tell yourself, “I’m just not a habit person”? I get it—and same. But ADHD doesn’t mean you can’t build habits—it means you need to build them differently.

In this video, I walk you through how to create habits in a way that actually works for your ADHD brain—without the burnout, shame spirals, or “new me, new life” traps.

💡 You’ll learn:
-Why tiny habits matter more than big ones
-How to work with your brain, not against it
-What to do when you lose a habit that was working
-How to build flexibility into your routines
-The surprising key to restarting without shame

Video Timestamps:
00:00 – Intro: Why habits matter (even if you don’t feel like a “habit person”)
01:00 – Why too much structure doesn’t always work with ADHD
01:30 – Be picky about which habits to build
02:30 – Why "starting small" actually works (and what you’re really doing when building a habit)
03:30 – The potted plant analogy: how habits take root
05:00 – Controlling for friction (aka pests!)
06:30 – How to break a habit using reverse friction
07:00 – The #1 pitfall: starting too big
08:00 – Building flexibility into your habit system
08:30 – How to restart a habit after losing it
10:00 – Final thoughts: let go of shame, restart tiny, and build again

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🧠 Coaching, resources & community:

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* group program: https://theadhdclaritycoach.com/page/eyb-group-program

*individual coaching: https://theadhdclaritycoach.com/page/coaching-services

Watch on YouTube here

Struggling to remember simple steps—like turning on the oven or sending that important text—even when they really matter? You’re not alone. In this video, I explain what working memory is, why it’s often challenging for ADHD brains, and simple, real-world strategies you can use to stop dropping the ball.

You’ll learn:
- The difference between working memory and attention
- What forgetting really means for people with ADHD
- How to create support systems so you can rely on your brain (instead of fighting it)

If you’ve ever had to dig the brownie box out of the trash to re-read instructions, or forget the day/time of an appointment before you could write it down—this video is for you.
 #ADHDInsight #WorkingMemoryADHD #AttentionVsMemory #ExecutiveFunctionCoach #LateDiagnosisADHD
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I’m Donae—an executive function coach helping ADHD adults build compassionate, sustainable systems. You don’t have to be perfect—you just need tools that fit your brain.

🧠 Coaching, resources & community:
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* Group Program
*Individual Coaching 

Feeling like you never get enough done—even when you’re constantly busy? 

In this episode, I’m introducing the “Ta-Da List,” a simple, empowering productivity tool designed especially for ADHD brains. 

Learn how this practice boosts dopamine, improves time awareness, and helps shift you out of perfectionist thinking. Whether your day was full of wins or curveballs, this tool can help you celebrate what really matters—your effort!

TIME STAMPS:

00:00 – Intro: Why this tool is ADHD-friendly

00:30 – What is a Ta-Da List?

01:00 – The dopamine boost: why this matters for ADHD

01:40 – “I don’t know what I did all day”: solving that mystery

02:10 – How this tool improves time awareness

02:40 – From perfectionism to progress: flexible thinking

03:20 – Why celebrating effort increases motivation

03:50 – Put everything on your Ta-Da List

04:30 – Final thoughts: try this today!