Right now, everyone is talking about emotions—how to process them, how to “master” them (whatever that means), and there’s a lot of noise out there. 

The root of everything we do comes down to emotional regulation. Your relationships? Your career? Your finances? Even what you eat for dinner—all influenced by how you handle your emotions.

But, emotional regulation isn’t about shutting feelings down or pretending they don’t exist. It’s about knowing how to ride the emotional waves without letting them hijack your life. And trust me, I’ve got thoughts.

This week, I’m breaking down emotional regulation into four simple parts and sharing insights from my own journey (and my work as a coach and teacher).

In this episode, you’ll learn about:

• Emotional regulation is at the root of nearly every struggle people face (0:30)
• Four parts of emotional regulation: identifying emotions, allowing them without judgment, not identifying with them, and carrying on while feeling emotions (2:35)
• People with ADHD may experience emotional dysregulation more often (04:53)
• Prefrontal cortex may not communicate effectively with the limbic system in ADHD brains (6:25)
• ADHD brains may struggle with emotional inertia, making it harder to shift out of emotional states (7:58)
• Current ADHD research may not be as scientific or conclusive as often believed (10:18)
• Lack of research on ADHD individuals who grew up in supportive environments or developed coping strategies (14:23)
• Questions the impact of modern school systems on ADHD symptoms in children (16:37)
• Proposes rethinking how we define and approach ADHD (20:03)
• Challenges the narrative that ADHD brains are inherently worse at emotional regulation (22:55)
• Suggests that ADHD traits could potentially be emotional regulation superpowers (24:03)
• Explains emotional inertia as the time it takes to bounce back from a feeling (27:06)

Enrollment for ADHD Untamed is now open! This transformative program is designed to help you embrace your ADHD with confidence, harness your strengths, and create a life that works for you. I’m offering expert guidance, practical tools, and a supportive community, to help you gain clarity, self-acceptance, and strategies to thrive. Don’t miss this opportunity to break free from overwhelm and step into your full potential. Sign up now to start your journey! 

https://www.anaurban.com/adhd-untamed

🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?

🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day

🗓️ May 20 & 22 | Included for Untamed members

💻 Grab your ticket today!

Want to go even deeper?

Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.

✨ Weekly live coaching with Ana

✨ Emotional regulation & mindset tools

✨ The Untamed Freedom Formula course

✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism

✨ A wildly relatable, supportive community

👉🏽 Join now at anaurban.com/adhd-untamed

With the ADHD boom of 2020, we went from barely talking about it to suddenly having way too much information—and honestly, it’s overwhelming. What’s actually helpful? What’s just noise? What’s true and what’s false?

ADHD is not just about being distracted or forgetting your keys. It affects how you feel, how you focus, how you manage time, and how you navigate space.

ADHD emotions don’t have a dimmer switch; they’re either on or off. 

Do you get derailed when plans change? Struggle to organize your physical or digital space? Feel like no matter how hard you try, you just can’t get it together?

If any of this sounds painfully familiar, you’re in the right place. I’m cutting through the chaos, breaking it all down, and giving you exactly what you need to know.

In this episode, you’ll learn about:

• How ADHD affects four major areas: feel, focus, time, and space (FFTs) (10:49)
• ADHD symptoms exacerbate universal problems (18:10)
• Time blindness: chronically underestimating task duration (19:16)
• Procrastination and difficulty with multi-step tasks (23:45)
• Spatial challenges: losing items, clutter, difficulty organizing (25:16)
• Importance of addressing underlying issues (shadow work) (31:02)

If this resonated with you, check out my FREE ADHD & shadow work masterclass, ADHD Isn't the Problem by heading to anaurban.com/adhdshadow

🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?

🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day

🗓️ May 20 & 22 | Included for Untamed members

💻 Grab your ticket today!

Want to go even deeper?

Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.

✨ Weekly live coaching with Ana

✨ Emotional regulation & mindset tools

✨ The Untamed Freedom Formula course

✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism

✨ A wildly relatable, supportive community

👉🏽 Join now at anaurban.com/adhd-untamed

You want to feel calm. Present. Peaceful. But no matter how much you try, it feels impossible. Your brain is always racing. Your to-do list is never-ending. And when you finally sit down to “relax,” your mind is already sprinting toward the next thing.

Sound familiar? You’re not broken. You’re not failing. You just haven’t been given the right framework to make peace and presence something your ADHD brain can actually achieve.

In this episode, we’re diving into the science behind why peace feels so damn elusive—and more importantly, how to actually make it happen. Spoiler: it’s not about forcing yourself to “just slow down.” Instead, we’re shifting from outcome-based thinking to process-based strategies that actually work.

Inside this episode, we’re unpacking:

• Why peace feels elusive – (06:45)
• ADHD, dopamine, and why your brain doesn’t care about “calm” (10:15)
• The mistake most people make when trying to be “more present” (11:50)
• The one shift that changes everything: presence as a practice, not a goal (20:13)
• How to use dopamine rewards to rewire your brain for peace (21:15)
• 
  

Plus, I’m sharing an easy time-blindness hack that makes it 1000x easier to stay present in your daily life.

If you’ve ever thought, “Why can’t I just be present like everyone else?”, this episode is for you.

Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed 

🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?

🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day

🗓️ May 20 & 22 | Included for Untamed members

💻 Grab your ticket today!

Want to go even deeper?

Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.

✨ Weekly live coaching with Ana

✨ Emotional regulation & mindset tools

✨ The Untamed Freedom Formula course

✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism

✨ A wildly relatable, supportive community

👉🏽 Join now at anaurban.com/adhd-untamed

How many times have you told yourself that you’re just a “lazy” person? That you’re a “lost cause” and that’s why you can’t get through your day-to-day without feeling like you’re falling behind. 

For years, we’ve been taught to regulate, to manage, to breathe through the chaos. We meditate. We journal. We try to “fix” ourselves. But what if the real issue isn’t what’s on the surface? What if the constant overwhelm, the self-sabotage, and the never-ending cycle of burnout are being driven by something deeper—something hidden?

This week, we’re diving headfirst into something that has completely rocked my world—shadow work. 

Shadow work is not about sugarcoating. It’s not about mindset hacks or productivity tips. It’s about facing the parts of ourselves that we’ve been avoiding—our fears, our limiting beliefs, our unconscious patterns that keep us stuck. It’s about bringing our darkness into the light so we can finally break free.

In this episode, we’re unpacking how your shadow might be the reason why self-compassion feels impossible, why your goals keep slipping through your fingers, and why—no matter how much you know what you should do—you still don’t do it.

In this episode, you’ll learn about:

• What shadow work is and its transformative power (01:17)
• The goal of shadow work (5:23)
• Setting goals with specific actions (10:01)
• Practicing daily self-kindness (13:29)
• How to schedule weekly non-negotiables for fun activities (13:54)
• How shadow beliefs can sabotage goals despite logical understanding (14:14)
• The cons to unacknowledged shadow beliefs (15:20)
•  Projections as a way to identify shadow aspects (16:22)
• How judgments of others often reflect disowned parts of self (20:40)
• The importance of curiosity and compassion in shadow work (26:18)

Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed 

🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?

🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day

🗓️ May 20 & 22 | Included for Untamed members

💻 Grab your ticket today!

Want to go even deeper?

Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.

✨ Weekly live coaching with Ana

✨ Emotional regulation & mindset tools

✨ The Untamed Freedom Formula course

✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism

✨ A wildly relatable, supportive community

👉🏽 Join now at anaurban.com/adhd-untamed

How many times have you woken up in the morning, determined to finally get your life together? You’ve got a plan, a schedule, and maybe even a brand-new planner with color-coded tabs. You’re ready to turn it all around. But by noon, you’re already overwhelmed, drowning in distractions, and somehow, despite all your best intentions, nothing is actually getting done. Sound familiar?

In this episode, we’re tackling one of those sayings that sounds great on an Instagram quote but leaves us scratching our heads when we try to apply it: "Energy flows where intention goes." What does that even mean? And more importantly, how do we use it in a way that helps us, rather than just making us feel bad for not having it all figured out yet?

Together, we’re breaking down the biggest mistake people make when setting goals, why vague intentions lead to scattered energy, and—most importantly—how to finally create clarity and momentum in your life.

In this episode, you’ll learn about:

• The concept of  'Energy flows where intention goes' (1:58)
• Common mistakes of setting nebulous goals (3:35)
• The importance of specificity in goal-setting (5:05)
• The principle of 'If we try to solve everything all at once, we end up solving nothing' (6:25)
• The importance of focusing on one specific area for maximum impact (7:45)
• Benefits of concentrating energy on one goal (10:55)
• How progress in one area creates positive effects in others (12:40)
• Shift your self-talk to allow for mistakes as part of the process (13:29)
• Comparison between focused and scattered approaches to goal-setting (15:14)

Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed 

🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?

🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day

🗓️ May 20 & 22 | Included for Untamed members

💻 Grab your ticket today!

Want to go even deeper?

Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.

✨ Weekly live coaching with Ana

✨ Emotional regulation & mindset tools

✨ The Untamed Freedom Formula course

✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism

✨ A wildly relatable, supportive community

👉🏽 Join now at anaurban.com/adhd-untamed

You know those moments where you say, “I’m so impulsive,” and immediately chalk it up to your ADHD or how your brain is wired? What if I told you that belief might actually be keeping you stuck?

In this episode, we’re diving headfirst into the misunderstood world of impulsivity—what it really is, why we get it wrong, and how those misconceptions shape our actions. You’re not broken, and you’re not “just wired this way.” I want to offer you a bold new perspective, one that gives you back the reins to redefine what impulsivity looks like in your life.

This isn’t just about unpacking the science or questioning the system (though we’ll do that, too). This is about YOU: your patterns, your beliefs, and the possibility that the way you’ve been framing impulsivity may actually be your biggest barrier.

In this episode, you’ll learn about:

• How impulsivity isn't always acting without thinking (1:21)
• How changing beliefs can change behavior (6:01)
• Warren Buffett's quick decisions as an example of positive impulsivity (7:12)
• Practical strategies alone aren't enough to change behavior (8:28)
• The importance of shifting beliefs and leaning into discomfort (11:00)
• Terman's Genetic Studies of Genius and Friedman's analysis (14:33)
• Questioning the full picture of impulsivity and ADHD research (17:45)
• Impulsivity could be a strength if managed properly (19:05)
• Importance of environment in nurturing impulsivity (21:10)
• ADHD traits can be beneficial in entrepreneurship (23:20)
• Explore the 'Thoughtwork Simplified' guide to start shifting beliefs (26:16)

Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed 

🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?

🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day

🗓️ May 20 & 22 | Included for Untamed members

💻 Grab your ticket today!

Want to go even deeper?

Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.

✨ Weekly live coaching with Ana

✨ Emotional regulation & mindset tools

✨ The Untamed Freedom Formula course

✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism

✨ A wildly relatable, supportive community

👉🏽 Join now at anaurban.com/adhd-untamed

Welcome to the very first episode of Sauna Sessions! For this debut, I roped in my husband Ryan for a raw and unfiltered chat about ADHD, parenting, and everything in between.

In this episode, we call out some of the biggest myths about ADHD and dive into why chasing the right kind of engagement is key to managing distractions. Ryan gets real about his journey over the past few years, from tackling behavioral challenges to embracing progress over perfection.

We also dive into emotional regulation (hello, tantrums—ours and the kids’), the power of sitting with discomfort, and how those moments can actually spark creative solutions. And because no convo is complete without some practical tips, we share our favorite hacks for overcoming resistance—whether it’s getting yourself to work out or tackling that endless to-do list.

I know you’ll appreciate the awkwardness of figuring this all out as we go.

Grab your coffee (or your sauna towel) and join us for a heartfelt, messy, and insightful kickoff to Sauna Sessions!

Here’s what we cover:

• Ana and Ryan kick off their first episode, working out together and recording in a 168°F sauna (00:01)
• Debunking the myth that ADHD is just about distraction and why interesting tasks are the secret to focus (01:39)
• Ryan shares how incremental progress and shifting thoughts helped him manage behavioral challenges over the years (04:25)
• Why sitting with discomfort is key to emotional regulation and modeling for kids (08:27)
• Strategies for getting past resistance to exercise, including the "immediate future self" technique (12:34)
• A brainstorming moment about the perfect name for this series (14:35)

🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?

🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day

🗓️ May 20 & 22 | Included for Untamed members

💻 Grab your ticket today!

Want to go even deeper?

Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.

✨ Weekly live coaching with Ana

✨ Emotional regulation & mindset tools

✨ The Untamed Freedom Formula course

✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism

✨ A wildly relatable, supportive community

👉🏽 Join now at anaurban.com/adhd-untamed

Are you ready to break free from frustration, shame, and that endless cycle of "why can’t I just get it together?" 

If you’ve ever felt like clarity is some mythical thing that other people have figured out—like you’re swimming against a tide of distractions or checking off tasks that don’t even matter—then this episode is for you. I get it. I’ve been there. And I promise you, clarity isn’t impossible. It’s life-changing.

We’re talking about why lack of clarity is the ultimate thief of time and energy—especially for ADHD brains—and how connecting to your why can be the breakthrough you didn’t even know you needed. This isn’t about grinding harder or forcing yourself into productivity for productivity’s sake. No. This is about rewiring your approach, ditching fear-based decisions, and stepping into love-based action.

In this episode, you’ll learn about:

• The 'clarity trap' for ADHD brains (1:36)
• Misconceptions about interest-based nervous systems (2:05)
• The need for direction in ADHD brains (4:01)
• The importance of love-based 'whys' over fear-based ones (5:35)
• How to find purpose even in difficult job situations (8:43)
• How to discover your ‘why’ (12:14)
• The importance of aligning tasks with values (17:46)
• Eliminating tasks that don't align with personal values (18:35)
• The ADHD Untamed Clarity Challenge (19:27)
• The importance of taking action and forming new neural connections (22:39)

Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed 

🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?

🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day

🗓️ May 20 & 22 | Included for Untamed members

💻 Grab your ticket today!

Want to go even deeper?

Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.

✨ Weekly live coaching with Ana

✨ Emotional regulation & mindset tools

✨ The Untamed Freedom Formula course

✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism

✨ A wildly relatable, supportive community

👉🏽 Join now at anaurban.com/adhd-untamed

If you’ve ever felt like life is constantly pulling you away from your goals, or like your ADHD brain is working against you, you are not alone. If you’ve ever felt like life is constantly derailing your plans, if you’ve found yourself saying, ‘something always comes up,’ or if you’re exhausted from constantly starting over, this episode is for you. 

In this episode, I’m talking about resilience. 

This topic recently hit home for me in a very real way. I had a full workday planned — emails, posts, recording this very podcast — and then I got the call. My daughter wasn’t feeling well, so I dropped everything to pick her up from school, made her soup, and got her comfortable. My son decided he wanted to come home early too, so suddenly, my 'perfect workday' was completely off track.

Old me would’ve spiraled. I’d have been frustrated, overwhelmed, maybe even judged myself for not 'handling it better.' But then I realized, this is exactly what building resilience looks like — not pushing through the storm, but navigating it with grace and purpose.

This episode is personal and raw. We’re going to talk about how to stop outsourcing your power to your problems, how to break free from black-and-white thinking, and how to build the kind of resilience that doesn’t just get you through the day — it changes your entire approach to life.

In this episode, you’ll learn about:

• How resilience involves learning, adapting, and trusting yourself. (2:45)
• Coaching and journaling are non-negotiable for ADHD management. (4:45)
• Misconceptions about resilience. (5:32)
• Focussing on mastering skills rather than just solving problems. (11:55)
• Identify underlying skills needed to address recurring issues. (13:05)
• Practice self-compassion and celebrate progress. (15:50)
• Focus on skill development rather than problem-solving (19:49)
• Blaming external circumstances vs. owning your capacity (22:15)
• Use curiosity instead of judgment when facing challenges (27:30)
• Take aligned action instead of waiting for motivation (29:45)
• Practice self-compassion and curiosity when things go wrong (35:40)
• Acknowledge progress and uncomfortable actions taken towards goals (39:45)
• Reflect on what you truly want in life (42:50)

Wildly Different Question of the Week: What do you want, and in what area do you need to build resilience?

Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed 

🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?

🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day

🗓️ May 20 & 22 | Included for Untamed members

💻 Grab your ticket today!

Want to go even deeper?

Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.

✨ Weekly live coaching with Ana

✨ Emotional regulation & mindset tools

✨ The Untamed Freedom Formula course

✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism

✨ A wildly relatable, supportive community

👉🏽 Join now at anaurban.com/adhd-untamed

Do you really know how to prioritize your time? I’m referring to the significance of aligning time management with personal core values to enhance productivity and reduce overwhelm. This is part two of my four-part series on getting to know yourself and aligning your life with what actually matters to YOU.

Last episode, we talked about uncovering your core values — the big, bold truths that guide your decisions, your energy, and ultimately, your happiness. If you missed that one, do yourself a favor and go listen. It’s the foundation for everything we’re about to do today.

Let’s be clear though, knowing your values isn’t enough. Knowing them without acting on them is just more noise in that ADHD brain of yours. 

In this episode, we’re talking about how to prioritize your time according to your core values. 

Because time management isn’t about getting more done — it’s about getting the right things done. I’m giving you practical tools so that you can make that happen. I’m talking real, actionable strategies — from brain dumps and sticky notes to spotting when you’re defaulting to busy work and pulling yourself back on track. 

In this episode, you’ll learn about:

• Using time management to get the right things done and reflect on your core values. (0:50)
• Using the bucket analogy to visualize prioritizing important tasks (rocks) before less important ones (pebbles). (1:24)
• How to decide what’s important to you. (2:06)
• Prioritizing values. (2:22)
• Real-life examples of core values. (3:03)
• Knowing your core values is different from acting on them. (4:39)
• Externalize thoughts through writing or using post-its to visualize priorities. (5:40)
• Use core values as a decision-making tool to filter choices and tasks. (8:05)

Wildly Different Question of the Week: Is this aligned with my core values?

Join ADHD Untamed Here: https://www.anaurban.com/adhd-untamed 

🌱 Ready to stop second-guessing and start trusting yourself—no matter what emotions arise?

🎟️ Save your seat for the live 2-day workshop: Rewire Your Brain for Emotional Resilience in Just 5 Minutes a Day

🗓️ May 20 & 22 | Included for Untamed members

💻 Grab your ticket today!

Want to go even deeper?

Join the Untamed coaching experience and build the emotional resilience, clarity, and confidence to create a life that aligns with your values.

✨ Weekly live coaching with Ana

✨ Emotional regulation & mindset tools

✨ The Untamed Freedom Formula course

✨ Live masterclasses & workshops every month plus our entire library of past classes on everything from decluttering to perfectionism

✨ A wildly relatable, supportive community

👉🏽 Join now at anaurban.com/adhd-untamed