The Wavy Brain

This week, Lindsay & Lauren talk with Troy Jackson, a clinical social worker and yoga instructor from the Philadelphia area, about the evolution of his identity. Troy grew from a sensitive and likely neurodivergent young kid to a gregarious college student to a sober yoga teacher and therapist. We hear about how low self-esteem made Troy the perfect candidate for substance use disorder, how he used yoga to support his path to sobriety, and how he questioned his identity as a graduate student. Troy has learned to feel comfortable with not knowing all the answers and with his ever-evolving sense of self. 

Mentioned in this Episode:

• Growing up in Chester, Pennsylvania, Troy was a shy, sensitive, and quiet child who was often bullied. His low self-confidence made him a perfect candidate for substance use disorder during his young adult years, and he used substances to cope with social situations.

• When Troy realized he needed to make a change, he turned to yoga to support his path to sobriety. Yoga provided him with a sense of community and connection and made him feel valued. It helped him discover that his primary purpose in life is to help others.

• Troy’s identity continued to evolve as he attended graduate school, leading him to once again question who he was. He talks about how most people who are somewhat outside of the norm tend to feel out of place.

• While Troy feels more grounded and happier now, he still questions his identity but feels more comfortable with not knowing all the answers. He tries to live in wonder and curiosity about who he is, slow down as much as possible, and put his intentions out into the universe. 

How Yoga and Exercise Help with Addiction Recovery, U.S. News & World Report, by Troy Jackson

The Gifts of Imperfection by Brene Brown

Daring Greatly by Brene Brown

Troy Jackson on Psychology Today

Troy Jackson’s Instagram Account

Transcript of the show:  here

Reach out with questions, comments or show suggestions!  [email protected]

Lindsay & Lauren review the phases of the menstrual cycle and how hormone levels impact energy, mood, & ADHD symptoms during each phase. Lauren explains that days 1-7 are typically low-energy days, while days 8-12 typically constitute a high-energy, creative, social, and happy time. Days 12-14 (usually when ovulation occurs) can be intense for those sensitive to hormonal fluctuations. Finally, days 14-28 can be the most challenging part of the menstrual cycle, since they often entail low mood, irritability, and increased ADHD symptoms. They encourage everyone to track their cycle and lean into cyclical living for more ease and less frustration during these different times of the month. 

Mentioned in this Episode:

Visual Cheat Sheet of how the menstrual cycle impacts ADHD symptoms

Reach out with questions, comments or show suggestions!

[email protected]

This week, Lindsay and Lauren talk with Dr. Dara Abraham, a board-certified psychiatrist with particular expertise in Adult ADHD. Dr. Dara has dedicated her professional life to providing compassionate care for adult patients struggling with an ADHD diagnosis later in life. She explains the interplay between female hormones and ADHD symptoms and the way our mood, focus, and medication efficacy can be impacted by our hormones. 

**We strive to make our podcast gender inclusive. In this episode with Dr. Dara, we talk about hormones through the lens of traditional, cisgender, or birth-assigned gender roles. We realize that this topic of hormones and ADHD may be very different for those in the transgender community, particularly those undergoing hormone replacement therapy. It is never our intention to alienate anyone in any way, including members of the transgender community. There has been very little medical research done so far on transgender individuals with ADHD who are on Hormone Replacement Therapy. If you'd like to share your experience in this area, please reach out to us at [email protected]; we would love to connect with you and learn more.

Mentioned in this Episode:

• Dr. Dara explains that hormonal shifts directly impact ADHD, including medication efficacy, and yet many providers are not aware of this.
• Estrogen, progesterone, and norepinephrine increase or decrease serotonin and cognitive impairment during different parts of the luteal and follicular phases of the menstrual cycle. 
• Tracking your ADHD symptoms alongside your menstrual cycle with apps like Clue or Flo for at least 3 months can provide valuable information about your symptoms and mental health.
• Some women benefit from increasing their ADHD medications on days 14-17 of their menstrual cycle.
• Dr. Dara’s passion for her work is inspired by her story of a late-in-life ADHD diagnosis and the toll this undiagnosed condition took on her.
• Hormonal shifts that occur during pregnancy, postpartum, and perimenopause can have a significant impact on ADHD symptoms, sleep, and well-being. It can be particularly difficult for undiagnosed postpartum women.
• We can also make lifestyle and behavioral changes to better align with the different phases of our menstrual cycle to support our energy levels, moods, etc.

Resources: Contact Dr. Dara:  Dr. Dara Psychiatry 

What is PMDD?, on Hopkins Medicine

A helpful diagram from the Clue App to track periods, ovulation & PMS, on HelloClue

Further reading on ADHD & Hormones: ADHD and Hormones: ADD Symptoms in Teen Girls, Women, on Additude

Hormonal Fluctuations Affect Women's ADHD Symptoms—Part One, on CHADD

Hormones and Women's ADHD Symptoms—Part Two, on CHADD 

Changing Estrogen Levels Affect Women's ADHD Symptoms—Part Three, on CHADD

Frenzied, Frazzled, and Overwhelmed: The Interaction of Hormones and ADHD in Women in Midlife, on CHADD

Best Resources for ADHD in Women and Girls, on Additude

PMDD, Autism, and ADHD:  The Hushed Comorbidity, on Additude

The Hormonal Link Between Premenstrual Dysphoric Disorder and ADHD , on Dr. Dara Psychiatry

Reach out with questions, comments, or show suggestions! [email protected]

This mini-episode is for anyone who has hit a roadblock and feels like a failure.  Lauren and Lindsay highlight two aspects of moving forward. First, the importance of forgiving yourself and extending yourself self-compassion. This can include recognizing and questioning your cognitive distortions, figuring out what will help you reset, listening to other peoples’ stories of struggle to know you’re not alone, and remembering that failure does not define you. Next, in order to move forward, Lauren and Lindsay suggest positive self-talk, surrounding yourself with people who believe in you, and focusing on one task at a time to prevent overwhelm.   

Cognitive Distortions: 22 Examples and Worksheets, PositivePsychology.com

Chatter by Ethan Kross

The Benefits of Positive Self-Talk, PsychologyToday.com

This week, Lindsay and Lauren talk with Chris Nyland, President of The Campus Agency, a leading college marketing agency. Chris was diagnosed with ADHD as a young child and struggled with school. Rather than becoming discouraged by the numerous obstacles he faced, Chris used these “back against the wall” moments to motivate him. From nearly not graduating from high school to becoming a rock star in the sports marketing industry, Chris achieved his goals. He emphasizes the importance of surrounding yourself with people who believe in you and can help advocate on your behalf. He sets an example for both his own kids and colleagues in the workplace by modeling transparency and openness around his diagnosis.

Mentioned in this Episode:

• After struggling academically throughout elementary school, which frustrated both him and his parents, Chris’ mom suspected he had ADHD and had him evaluated.

• Chris was diagnosed with ADHD at a young age, but few resources were available to him at the time to help him understand his brain. He started taking Ritalin but continued struggling and lacked support from either his teachers or classmates.

• Chris says that his mom’s belief in him was one of the main reasons he felt driven to succeed. 

• A turning point for Chris was when he set his sights on UNH and accepted that his brain worked differently. He taught himself how to be a student. 

• Chris says that his ADHD is inextricably linked with his strengths and challenges. Chris credits his ADHD for all of his success. 

• Today, Chris is transparent with his work colleagues about his ADHD. He believes it’s important for him, as both a leader in the workplace and as a man, to model openness about learning and thinking differences.

Quotes:

• “I realized pretty quickly that my brain was wired differently and that I was probably going to have to work twice as hard as the “normal” person if I was going to be able to keep up and do something with myself.” - Chris

• “It was so foreign to me as an 18-year-old kid to be basically learning how to be a student for the first time.” - Chris

• “I would tell [someone with ADHD] to make sure they’re surrounding themselves with people that believe in them and are positive influences on their life to help them unlock their full potential.” - Chris

• “I always felt like it was my obligation to be upfront and honest with people [in the workplace] about how my brain works.” - Chris

• “I've made it my mission to tell my story to anyone that wants to hear it, because I think it's important, especially as a guy, in the professional world. It’s not something to be ashamed of.” - Chris

Chris Nyland

The Campus Agency 

Reach out with questions, comments, or show suggestions! [email protected]

In this mini episode, Lauren and Lindsay share their client-centered and strengths-based approach to ADHD coaching. They explain the structure of a typical coaching session, what to look for in a coach, and how the coaching relationship is a partnership. They highlight the benefits of working with an ADHD coach and the advantages of group coaching. 

Mentioned in this Episode:

• ADDCA
• International Coaching Federation
• PAAC 
• Lisa Joy Tuttle’s article in Attention Magazine:  Evidence-Based Coaching for Adults with ADHD

 Reach out with questions, comments, or episode suggestions! [email protected]

Lisa Joy Tuttle, MA, BCC, NBC-HWC, is the Director of Coaching and Group Programs for the Penn Adult ADHD Treatment and Research Program at the University of Pennsylvania's Perelman School of Medicine. She runs her signature Mindful Self-Management® executive skills coaching groups at Penn and is a doctoral student working on her Ph.D. at the California Institute of Integral Studies. Lisa joins Lauren and Lindsay to talk about what ADHD coaching entails, how it fits in with therapy and medication, how the research around it has evolved, and her own experience as an ADHDer pursuing an advanced degree.

Mentioned in this Episode:

• Why coaching is so powerful, what it is, what it does, how it works, and how it's evolved over the years.

• What are some of the differences between coaching and therapy, and how can they complement each other?

• How coaching can help bring ADHD adults more self-esteem and a sense of resilience.

• Ways the language around ADHD has shifted and evolved over recent years.

• Is there research showing that ADHD coaching works?

• How does one know if ADHD coaching is right for them, and where should someone begin?

• Lisa’s experience with ADHD gives her a lot of insight, empathy, and affinity with her clients.

Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR)

ADHD Coaches Organization (ACO)

Springer Institute, which is dedicated to improving the lives of individuals through research that is primarily focused on coaching for ADHD, health & wellness.

Improve Executive Functions with Mindful Self-Management: A Group Coaching Program for Adults with ADHD with Lisa Joy Tuttle

Neuroqueer.com

Tuttle, L.J. (2021). Evidence-Based Coaching for Adults with ADHD. Attention Magazine.

Kubik, J.A. (2010). Efficacy of ADHD Coaching for Adults with ADHD. Journal of Attention Disorders, 13(5), 442-453.

Ahmann, E., Tuttle, L.J., & Wright, S.D. (2017). Emerging Evidence for the Efficacy of Coaching for Attention-Deficit/Hyperactivity Disorder (ADHD). Maryland University of Integrative Health. 

Ahmann, E., Tuttle, L.J., Saviet, M., Wright, S.D. (2018) A Descriptive Review of ADHD Coaching Research: Implications for College Students. Journal of Postsecondary Education and Disability, 31(1), 17-39.

Ahmann, E., Saviet, M., Tuttle, L.J. (2017) Interventions for ADHD in Children and Teens: A Focus on ADHD Coaching. Pediatric Nursing 43(3), 121-131.

Cook, J., Knight, E., Hume, I., et al. (2014) The Self-Esteem of Adults Diagnosed with ADHD: A Systemic Review of the Literature. ADHD Atten Def Hyp Disor 6, 249-268.

Book recommendations by Lisa:

The Guide to ADHD Coaching, edited by Alan Graham

The Adult ADHD Tool Kit: Using CBT to Facilitate Coping Inside and Out, by J. Russell Ramsay & Anthony L. Rostain

ADHD 2.0: New Science and Strategies for Thriving with Distraction from Childhood through Adulthood, by Drs. Ned Hallowell and John Ratey

Your Brain’s Not Broken, by Tamara Rosier, Phd

Smart But Stuck: Emotions in Teens and Adults with ADHD, by Thomas E. Brown

Driven To Distraction: Recognizing and Coping with Attention Deficit Disorder, by Drs. Ned Hallowell and John Ratey

Neurodiversity: The Birth of an Idea, by Judy Singer

Understanding Women with ADHD, by Kathleen M. Nadeau

Quotes:

• “I think of it much more as a partnership. I like to say that clarity comes in the conversations. We are on a journey with our clients.” - Lisa

• “The thing is, the first person that we bring self-advocacy to is ourselves.” - Lisa

• “Here in coaching, we help our clients identify how their brains work best.” - Lisa

Lisa Joy Tuttle: Website | LinkedIn

Reach out with questions, comments or show suggestions! [email protected]

In this mini-episode, Lindsay shares the top three ways she manages her ADHD. She talks about the importance of developing self-awareness by learning about your own unique symptoms and traits of ADHD. She tells us the importance of educating yourself on ADHD and neurodiversity. Finally, she reminds us to have self-compassion for ourselves and the twists and turns in our lives.

Mentioned in this Episode:

www.thewavybrain.com | @thewavybrain

It’s Lindsay’s time to share her story. Lindsay talks about growing up, struggling through school, rising up through the corporate world, and parenting with ADHD. She talks about the lightbulb moment once she finally started learning about her ADHD and paired medication with group coaching. Lindsay also talks about the decision to pivot in her career and embrace how her wavy brain works. Lindsay reminds us that everyone’s experience with ADHD is unique, but we can support one another on our journeys.

Mentioned in this Episode:

• The challenges for neurodivergent people of working in an open office.

• How urgency and pressure can be both a blessing and curse for those with ADHD.

• Lindsay’s experience as a parent with ADHD.

• Lindsay & Lauren share insights around cognitive distortions.

• How Lindsay decided to pivot in her work and manage her feelings of shame during that big life decision.

• Lindsay sees ADHD as one part of the much bigger neurodiversity picture.

Quotes:

• “I went to this group therapy and it was like fireworks and light bulbs all turned on at the same time. I started learning all about this new vocabulary around ADHD.” - Lindsay

• “It’s not only just the strategies, it’s understanding how ADHD impacts you specifically.” - Lindsay

•  “The work I did with my coach made me realize that I wanted to do something that was a little bit more meaningful and create an environment that worked really well for me.” - Lindsay

• “When it comes to your career and neurodiversity, don't be afraid to explore those different areas, and don't count yourself out just because you might not be good at certain parts of a career that you're interested in.” - Lindsay

• “When I decided to make this change, I have never looked back. But there are definitely moments where it’s hard for me to say out loud. It’s an ego thing. It takes time for your ego to let go.” - Lindsay

Contact Lindsay

www.thewavybrain.com | @thewavybrain | [email protected]

In our first mini-episode, Lauren shares the top 3 ways she manages her ADHD. For Lauren, it is absolutely essential to get enough sleep each night for her brain to function. She also needs breaks during the day where she does short enjoyable activities that give her dopamine hits. Finally, she manages sensory overload by splitting up her two kids and spending one-on-one time with each as much as possible. Everyone is unique, but these three practical tips will hopefully bring more ease into your life.

Mentioned in this Episode:

Laurenascher.com | @ADHDCoachLaurenAscher (IG)

thewavybrainpodcast.com | @thewavybrainpodcast (IG)