ADHD Powerful Possibilities: New and Late Diagnosis & Beyond
Welcome to ADHD Powerful Possibilities - Here we embrace the reality of ADHD and open the door WIDE to authentic growth and success. This isn't (oh no) another ADHD podcast – it's a revolution in how we approach neurodivergence, social rules and how you can live a meaning-full life for yourself. The ADHD Reality Revolution Forget empty promises and quick fixes. Here, we go DEEP into the real, sometimes messy, always fascinating world of ADHD. Whether you're newly diagnosed, late-diagnosed, or supporting someone with ADHD, this podcast is your guide to navigating life's challenges with honesty, realism, and self-compassion. What Sets Us...
S3 E7 · Mon, November 25, 2024
ADHD and Uncertainty: Transform Fear into Possibility
ADHD Coach Katherine Sanders Facing Uncertainty: How to Lean into Possibility with ADHD In today's episode of ADHD Powerful Possibilities , we're diving deep into the role of uncertainty in procrastination and the impact it has on people with ADHD, especially those diagnosed later in life. We explore why we often hold onto the familiar, even when it doesn't serve us, and how building tolerance for uncertainty can unlock new possibilities. I'll also share practical strategies you can use right away to expand your capacity for uncertainty—one of the most powerful skills you can cultivate for growth. Episode Highlights: The link between uncertainty, avoidance, and procrastination for people with ADHD. Understanding the fast and slow life history strategies and how they shape our approach to uncertainty. Practical steps you can take today to increase your tolerance for uncertainty and lean into new possibilities. Cognitive restructuring as a powerful tool for breaking the procrastination cycle. Common Questions: Why does uncertainty feel so overwhelming for those with ADHD? How does a history of unpredictability impact our ability to plan for the future? What are some simple ways I can expand my tolerance for uncertainty? Notable Quotes: "In the universe of possibility, we set the context and let life unfold." - Ben Zander "Procrastination is an adaptive response to uncertainty. The trick is moving from a fast life strategy into a slower one, where planning for the future becomes possible." "Growth only happens when we take steps forward without knowing the answer." Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Permission Ignition : My current hybrid group and 1:1 coaching program designed to expand possibility thinking. Learn more at lightbulbadhd.com Connect with Katherine:
S3 E6 · Mon, November 18, 2024
How ADHD Adults Can Stop Waiting and Take Action with the Power of Self-Permission
ADHD Coach Katherine Sanders Feeling stuck? Are you actually waiting for permission to make a change? You’re not alone—and this episode is here to shift that. In this empowering conversation, we explore the transformative power of self-permission and why it’s often the missing piece for adults with ADHD. Learn how to break free from the external validation trap, the importance of autonomy in making meaningful changes, and practical tools you can start using today to reclaim control of your decisions. If you’ve ever felt like you’re waiting for a green light that never comes, this episode offers the mindset shifts and strategies to help you move forward. Episode Highlights: - What self-permission means and why it’s crucial for ADHD adults - How external validation traps keep you stuck (and how to break free) - The surprising link between self-permission and lasting motivation - Practical tools like “permission slips” to help you get started - Why rest and failure are essential parts of growth Common Questions: - What does “self-permission” really mean? - How do I stop waiting for external validation? - How can I give myself permission to rest or fail? - What practical strategies can I use to build self-permission into my life? Notable Quotes: Nobody else is coming to give you permission. That green light? It has to come from you. Self-permission is about autonomy, acceptance, and action. Failure isn’t the opposite of success; it’s how we get there. Full transcript available on my website. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Download your free Permission Slips Template: Get it here - Learn more about my upcoming Permission Ignition Course - Visit my website for coaching, resources,
S3 E5 · Mon, November 11, 2024
Why Knowing Your Executive Function Profile is Essential for ADHD and Daily Success
ADHD Coach Katherine Sanders Welcome to another insightful episode of ADHD Powerful Possibilities ! Today, Katherine explores the essential yet often misunderstood realm of executive function profiles . Understanding how your brain manages tasks, impulses, and emotional regulation isn't just about ADHD; it's a key to thriving in all areas of life. Episode Highlights : What is an Executive Function Profile? Learn how everyone has a unique profile and why understanding it can help smooth daily life. Beyond ADHD : How executive function impacts everyone , not just those with ADHD, and how to leverage this knowledge for productivity and well-being. Common Challenges : Dive into real-life struggles like time awareness, impulse control, and emotional regulation. Practical Tools : Katherine shares a couple of her favourite tools, including OneSec for impulse control, visual timers, and a downloadable Tracking Sheet to help you assess your profile. Whether you're navigating ADHD or simply want a better handle on life's demands, this episode equips you with tools for clarity, confidence, and control. Be sure to leave a review if you found this episode helpful, and don't forget to subscribe for more empowering insights. Stay curious, stay powerful, and take care of yourself! Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads OneSec App – Delay access to social media and build better impulse control. Executive Function Tracking Sheet – Download this to track and understand your executive functions over a week. Function Junction Course – A streamlined
S3 E4 · Mon, November 04, 2024
Why traditional productivity systems and ADHD don't mix
ADHD Coach Katherine Sanders In this episode of ADHD: Powerful Possibilities , Katherine explores why traditional productivity systems fail for those of us with ADHD. We explore the struggles many ADHD brains face when trying to follow typical planning methods and shares practical, ADHD-friendly alternatives to make productivity more flexible, sustainable, and enjoyable. If you've ever felt frustrated with traditional advice like "eat the frog," this episode is here to provide you with insights and supportive strategies that actually work. Key Points Discussed: Why Traditional Productivity Systems Fall Short for ADHD Brains Conventional methods, like linear to-do lists or strict time management, are designed with neurotypical executive functions in mind, which can lead to overwhelm for ADHD individuals. The "Eat the Frog" method and systems that rely on consistent emotional regulation often clash with how ADHD brains operate. The Role of Executive Dysfunction in Productivity Struggles Dr. Barkley's insights: Executive dysfunction is a core challenge for those with ADHD, affecting planning, emotional regulation, task initiation, and follow-through. How rigid systems fail to consider emotional factors that disrupt productivity, such as anxiety, frustration, and boredom. Understanding Dopamine and Motivation Katherine discusses Dr. Nora Volkow's research on reward deficiency in ADHD, explaining why traditional reward-based planning often fails. Dopamine's role in ADHD brains: why we struggle with future rewards and how this impacts motivation for non-urgent, non-interesting tasks. Then we explore alternative, ADHD-Friendly Productivity Alternatives Notable Quotes: "The key to productivity isn't just structure—it's finding the right kind of structure for your brain." "It's not about trying to fit into productivity molds that were never designed for us; it's about tweaking them until they actually feel doable." "Short-term, immediate rewards work best for ADHD, and there’s nothing wrong with making it fun—confetti, points, or cats, whatever gets you moving." If today’s episode resonated with you, please share it with someone who might find it helpful. Remember, your experience can help others overcome their own challenges! Please don’t forget to leave a review —every bit of support helps us bring you more strategies for an ADHD-friendly life. Connect with Katherine here: Website Instagram <p
S3 E3 · Mon, October 28, 2024
The Myth of the Amygdala Hijack and the Real Role of the Habenula
ADHD Coach Katherine Sanders Ever wondered if the classic 'amygdala hijack' story really explains your emotional responses? In this groundbreaking episode of ADHD Powerful Possibilities , Katherine dives into the less well-known habenula, offering fresh insights into how we process stress, avoid tasks, and regulate emotions. Discover why the habenula matters for ADHD, how it impacts dopamine levels and decision-making, and ways to gently reshape your brain’s response to stress with practical, actionable tools. If you’re ready to rethink your relationship with your mind, this episode is your invitation to dive deeper. Episode Highlights: [00:00] Welcome and Introduction to Rethinking Brain Myths [03:02] Habenula’s Role in Emotional Regulation and Dopamine Production [05:15] Impact of Habenula Sensitivity on ADHD Related Avoidance [10:00] Reframing Techniques & Cognitive Strategies [11:19] Positive Reinforcement for Breaking Negative Cycles [12:58] The Power of Mindfulness & Neuroplasticity in Managing ADHD [13:28] Safe Exposure Techniques for Building Emotional Resilience [15:24] Embracing Self-Compassion and Practical Next Steps Common Questions Explored: What role does the habenula play in ADHD, and why is it important? How can we use neuroplasticity to reshape our emotional responses? What are some realistic, ADHD-friendly strategies for managing stress and emotional overload? Key Takeaways: Learn how a small brain region, the habenula, influences dopamine and task avoidance. Discover how cognitive reframing and positive reinforcement can reduce emotional spirals. Embrace practical mindfulness techniques to calm your mind and enhance focus. Unlock why self-compassion is essential in your ADHD journey. Join Us Next Time as we explore why traditional 'productivity hacks' and advice often fail ADHD brains! Connect with Katherine here: Website Instagram Tiktok Facebook Youtube L
S3 E2 · Mon, October 21, 2024
The Circuits ADHD Changes: Understanding and Supporting Our Executive Functions
ADHD Coach Katherine Sanders In this episode of ADHD Powerful Possibilities , Katherine explores the critical role that executive functions play in the daily lives of those with ADHD. We break down how ADHD affects the brain's circuits, especially in areas like planning, emotional regulation, and time management. Then we discuss practical strategies to scaffold and support these executive functions, making them more manageable for those with ADHD. If you've ever struggled with procrastination, organisation, or emotional overwhelm, this episode offers both insights and actionable tips to help you thrive. Key Discussion Points : Executive functions as project managers and air traffic controllers (00:01:12) Katherine explains executive functions in relatable terms, highlighting their role in coordinating the brain’s activities. The science behind executive function challenges (00:03:10) Dr. Russell Barkley's definition of executive functions is discussed, along with ADHD's impact on these brain circuits. Barkley describes them as the "who, what, when, how, and why" circuits of the brain. Reference: Dr. Russell Barkley’s Research . Working memory difficulties (00:05:07) Katherine shares personal insights about how ADHD affects working memory, which can only hold around 7 pieces of information. She discusses why people with ADHD often struggle to manage these limits. The role of the prefrontal cortex in ADHD (00:06:20) ADHD impacts the prefrontal cortex, affecting gray matter volume, which in turn influences planning and emotional regulation. Reference: Castellanos et al. (2002) study on ADHD and gray matter volume . Citation needed: Castellanos, F. X., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with ADHD . JAMA, 288(14), 1740-1748 Breaking tasks into smaller steps (00:10:29) Practical tip for reducing overwhelm by breaking large tasks into manageable pieces. Katherine recommends using sticky notes to create small, bite-sized steps to overcome emotional overwhelm and procrastination. Mindfulness and emotional regulation (00:15:10) Katherine discusses the benefits of mindfulness and grounding techniques for emotional regulation, referencing a 2016 meta-analysis by Veehof. Reference: Veehof et al. (2016) meta-analysis on mindfulness and ADHD . Citation needed: Veehof, M. M., et al. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD . Accountability and demand avoidance (00:15:55) Katherine reflects on the challenges of accountability for ADHD individuals and the importance of maintaining autonomy. She emphasizes th
S3 E1 · Mon, October 14, 2024
Reclaiming Power in Midlife: Navigating ADHD, Hormones, and New Beginnings
ADHD Coach Katherine Sanders Reclaiming Power in Midlife: Navigating ADHD, Hormones, and New Beginnings Welcome back to a brand-new season of ADHD Powerful Possibilities ! In today’s episode, we're diving into ADHD in midlife—looking at how hormonal changes, shifting responsibilities, and new beginnings create both challenges and opportunities for our growth. If you’ve found yourself feeling overwhelmed, struggling to stay on top of conversations, or considering an ADHD diagnosis, you are not alone . This episode explores what it means to reclaim your power in midlife with ADHD, focusing on self-compassion, embracing change, and practical strategies for navigating this time of life. What You'll Learn in This Episode: Navigating ADHD in Midlife: Understanding how hormonal changes impact ADHD symptoms, particularly the relationship between estrogen and dopamine. (Timestamp: 10:45) The Importance of Self-Compassion: We can't be consistent like a well-behaved "productive economic unit"— we have to recognise and respect your natural ebb and flow. (Timestamp: 5:20) Physical Changes and Their Impact on the Brain: How changes in our physical health—like muscle mass, hormone levels, and cardiovascular health—affect our brains as we age. (Timestamp: 12:10) Balancing Family, Career, and Self-Care: Discussing the complexity of midlife responsibilities—from raising children later in life to caring for aging parents—and how to carve out time for yourself. (Timestamp: 15:25) Micro-Goals and Celebrations: How setting small, achievable goals and celebrating the wins can help us stay motivated and energized. (Timestamp: 25:15) The Power of Community: Finding your tribe is crucial. Whether it’s an online group, a peer support network at work, or friends who just get you—connection can help bring joy and energy to life with ADHD. (Timestamp: 32:40) Taking the ADHD Growth Archetype Quiz: Want to know more about your unique ADHD strengths? The quiz is a great way to understand your next steps without getting stuck. Take the ADHD Growth Archetype Quiz Here (Timestamp: 38:00) Resources Mentioned: ADHD Growth Archetype Quiz: Take the quiz now to discover your unique strengths and growth opportunities. Connect with Me Online: Find me on Instagram @adhd_coach_katherine for more insights, encouragement, and updates. Reflection Points: What small action can you take this week to reclaim som
S2 E26 · Wed, June 26, 2024
Should you get an ADHD diagnosis - is it just a label or an excuse?
ADHD Coach Katherine Sanders Welcome back to ADHD Powerful Possibilities! I'm your host, Katherine, certified advanced ADHD coach, and in this episode, we dive deep into why getting an ADHD diagnosis is crucial. Whether you're a parent hesitant to label your child or an adult who’s adapted to life without a diagnosis, this episode is for you. We'll explore the benefits of understanding and support that come with a diagnosis, backed by solid research. Tune in to discover how a diagnosis can transform your life or the life of your loved ones. Key Topics Covered: Introduction : Why understanding ADHD and getting a diagnosis matters. The Fear of Labels : Addressing common concerns about labeling children and the importance of early diagnosis. Adapted Adults : The personal cost of adapting life around undiagnosed ADHD and the benefits of recognizing it. Breaking the Stigma : How a diagnosis helps in understanding oneself and accessing necessary resources. Family Dynamics : The impact of ADHD on family relationships and the importance of a diagnosis for better communication. Long-Term Benefits : Research-backed benefits of a diagnosis, including improved job performance and mental health. Important Points: Early Diagnosis in Children : Studies show that early identification and intervention can significantly improve academic performance, enhance social skills, and reduce the risk of anxiety and depression. Adapted Adults : Research indicates that untreated ADHD in adults can lead to chronic stress, burnout, and higher risks of mental health issues. Stigma and Support : A diagnosis isn’t a label; it's a key to understanding and accessing support systems. Family Dynamics : Understanding ADHD can improve relationships and communication within families. Long-Term Benefits : A diagnosis can lead to better job performance, reduced risk of substance abuse If you found today’s discussion helpful, please share it with someone who might benefit. Remember, understanding yourself is the first step to living your best life. For more insights and support, follow us on social media or visit my website for resources and coaching options. Connect with Katherine here: Website Instagram Tiktok Faceboo
S2 E25 · Wed, June 19, 2024
The world's shortest ADHD podcast episode? The ONE THING I want you to know.
ADHD Coach Katherine Sanders In the world's shortest ADHD Podcast episode, I'm sharing the ONE THING that my teen said they wanted people to know about ADHD. It's not what I was expecting. I mentioned in the 'episode' some evidence of the power of our mind or thoughts on our body - and vice versa. Of course, I'm referring to the studies by Professor Ellen Langer, a leading psychologist at Harvard. Her famous 'Counter Clockwise' study showed that our physical environment not just affects our thoughts but can change our body. The team at Harvard are also working on the use of mindfulness (not THAT kind of mindfulness) on Multiple Sclerosis, Parkinsons, diabetes and more. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads My website - with links to the Launch Coaching & PEERS social skills group. My Procrastination 101 Guide . Demers, Marika & Pagnini, Francesco & Phillips, Deborah & Chang, Brianna & Winstein, Carolee & Langer, Ellen. (2021). Beta-Testing of an Online Mindfulness Program Designed for Stroke Survivors and Their Caregivers During a Pandemic. Archives of Physical Medicine and Rehabilitation. 102. e37. 10.1016/j.apmr.2021.07.569. Park, Chanmo & Pagnini, Francesco & Langer, Ellen. (2020). Glucose metabolism responds to perceived sugar intake more than actual sugar intake. Scientific reports. 10. 15633. 10.1038/s41598-020-72501-w. Pagnini, Francesco & Bosma, Colin & Phillips, Deborah & Langer, Ellen. (2014). Symptom changes in multiple sclerosis following psychological interventions: A systematic review. BMC neurology. 14. 222. 10.1186/s12883-014-0222-z.
S2 E24 · Wed, June 12, 2024
ADHD and low energy days: what happens when your battery runs out?
ADHD Coach Katherine Sanders Today's episode is different: what happens when our energy runs out? I wanted to share with you the how I responded to a day of zero energy and why I think it's important for ADHD Coaches - and coaches in general - to show up as real humans who have days where our personal growth shows up as love, compassion and permission instead of shiny routines, perky planners and catchy phrases in pep talks. (My clients will confirm I never use any of those...) There are a few research studies that are relevant, showing that ADHD adults are more likely to report fatigue and experience low energy but the questions for today are simple: What do I NEED? How can I meet that need? What people, resources, skills are available to me? How can I show myself compassion and adaptability? I hope you enjoy this different episode - I know I liked sharing something personal and more coach-like with you. Remember to let me know if you have questions - I'll be making a series of 5-10 minute episodes soon to answer them. The website form has had a makeover so head to the podcast page and send them through there. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Podcast Question form: https://lightbulbadhd.com/podcast/ Takanobu Yamamoto, The relationship between central fatigue and Attention Deficit/Hyperactivity Disorder of the inattentive type, Neurochemical Research, 10.1007/s11064-022-03693-y, 47, 9, (2890-2898), (2022). Martin Oscarsson, Martina Nelson, Alexander Rozental, Ylva Ginsberg, Per Carlbring, Fredrik Jönsson, Stress and work-related mental illness among working adults with ADHD: a qualitative study, BMC Psychiatry, 10.1186/s12888-022-04409-w, 22, 1, (2022). Nufar Grinblat, Sara Rosenblum, Work participation, sensory processing and sleep quality in adults with attention-deficit hyperactive disorder, Work, 10.3233/WOR-211129, 73
S2 E23 · Wed, June 05, 2024
Thriving as an ADHD Entrepreneur: Surprising Priorities for Success with ADHD Rising
ADHD Coach Katherine Sanders Wondering why the classic 'business advice' you've been following just turns your brain off? Let's go into the unique challenges and opportunities that ADHD entrepreneurs face. You'll learn the surprising priorities that can transform procrastination and overwhelm into productivity and success, all through the lens of the ADHD Rising program. Whether you're newly diagnosed or a seasoned entrepreneur, this episode offers valuable insights to help you thrive. Key Takeaways: Katherine’s Journey: Learn about Katherine's diverse career path and how her ADHD and autism diagnosis in her early forties transformed her approach to business. Common Challenges: Understand the typical struggles ADHD entrepreneurs face, such as procrastination, overwhelm, and lack of routine. Real-Life Success Stories: Hear inspiring stories of clients like 'Monica' and 'Phoebe', who transformed their businesses by understanding and leveraging their ADHD. ADHD Rising Framework: Explore the three-part framework—Foundations, Stretch and Grow, and Flourish—that Katherine uses to help entrepreneurs succeed. Practical Tips: Gain actionable advice on developing personalized strategies, creating achievable goals, and incorporating fun and creativity into your routine. Building a Supportive Environment: Discover the importance of community, coaching, and surrounding yourself with supportive people. Quotes: "Understanding your unique ADHD profile is crucial for building a business that truly works for you." "With the right strategies and support, you can turn your ADHD challenges into strengths and thrive as an entrepreneur." Resources Mentioned: ADHD Rising Program: https://lightbulbadhd.com/group-coaching Katherine's Website: https://lightbulbadhd.com Book a Call with Katherine: Book Here Action Steps: Identify Your Priorities: Reflect on the priorities that resonate with your unique ADHD profile. Join the Community: Consider joining a supportive community of ADHD entrepreneurs. Schedule a Call: Book a call with Katherine to discuss how the ADHD Rising program can help you. Connect with Katherine: @adhd_coach_katherine on Instagram, Facebook & Tiktok Subscribe: Don’t miss out on future episodes—subscribe to the podcast! Leave a Review: If you enjoyed this episode, please leave a review and share it with
S2 E22 · Wed, May 29, 2024
From Surviving ADHD to Thriving: How Celebration & Self Talk Boosts our brains, our well-being and motivation
ADHD Coach Katherine Sanders Hello and welcome back to another episode where we share how to make your life with ADHD as fulfilling and joy-filled as possible. We've explored how using executive functions, integrating self-compassion, and leveraging strengths-based approaches can create powerful tools for managing ADHD. Today, we're uncovering how celebrating our successes, engaging in force-free productivity, and using the transformative power of positive self-talk can transform our productivity and overall mood. You'll earn how these strategies can dramatically affect your well-being and effectiveness, and discover actionable tips to cultivate a more fulfilling and effective work life. Tune in to discover how celebrating small wins, aligning work with your strengths, and practicing positive self-talk can create a sustainable, joyful, and productive life Don't forget to sign up for my seminar on Monday 3rd June 2024 (live) at the link below. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Register for 'Overwhelmed to Overflowing: how to confidently navigate your ADHD Challenges to become your own best boss' here. Bolier, L., Haverman, M., Westerhof, G.J. et al. Positive psychology interventions: a meta-analysis of randomized controlled studies. BMC Public Health 13, 119 (2013). https://doi.org/10.1186/1471-2458-13-119 Lambez B, Harwood-Gross A, Golumbic EZ, Rassovsky Y. Non-pharmacological interventions for cognitive difficulties in ADHD: A systematic review and meta-analysis. J Psychiatr Res. 2020 Jan;120:40-55. doi: 10.1016/j.jpsychires.2019.10.007. Epub 2019 Oct 12. PMID: 31629998. Poissant H, Mendrek A, Talbot N, Khoury B, Nolan J. Behavioral and Cognitive Impacts of Mindfulness-Based Interventions on Adults with Attention-Deficit Hyperactivity Disorder: A Systematic Review. Behav Neurol. 2019 Apr 4;2019:5682050. doi: 10.1155/20
S2 E21 · Wed, May 22, 2024
Focus, Flow and the ADHD Brain: how you can learn to create both and get things done.
ADHD Coach Katherine Sanders Join me to learn about focus, flow and how your brain function affects both as well as some unusual practical tips to enhance your workflow. This week we're looking at: 1. Understanding Brain Structures 2. What is Focus anyway? 3. Recognizing and Increasing Flow States and strategies that you can use to improve your focus and experience flow. Understanding Brain Structures and Their Roles: Prefrontal Cortex (PFC): Executive functions and focus. Basal Ganglia: Motivation and task engagement. Habenula: Stress responses and motivation. Anterior Cingulate Cortex (ACC): Attention processing. Default Mode Network (DMN): Daydreaming and focus. Task Initiation Challenges Why it's Hard: Executive function impairments, dopamine dysregulation, anxiety, and perfectionism Flow States: What is Flow: Deep engagement and enjoyment in tasks. Difference from Focus: Effortless vs. deliberate concentration. Recognising Flow: Intense concentration, time distortion, intrinsic motivation. Increasing Flow: Clear goals, immediate feedback, balancing challenge and skill. Connect with Katherine: Instagram: @adhd_coach_katherine Tiktok: @adhd_coach_katherine Online: https://lightbulbadhd.com Let me know which one of these ideas you're going to try this week and share your experiences. Don't forget to register for the seminar before 3rd June 2024. Next week: Celebrating achievements and engaging in force-free productivity. Don’t miss it! This format provides a quick overview for those in a hurry and detailed information for those wanting to dive deeper, catering to a broad audience while enhancing SEO. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Overwhelmed to Overflowing: how to navigate your ADHD Challenges and become your own best boss: <a href="https://lightbulbadhd.com/semin
S2 E20 · Wed, May 15, 2024
Herding cats with ADHD: how to create a strong foundation for life
ADHD Coach Katherine Sanders Welcome back to the ADHD Powerful Possibilities podcast! In this episode, we use the 3 legged stool to show how executive functions, personal strengths, and self-compassion create a robust foundation for managing ADHD. Join me as we explore practical strategies to harness these elements for both personal and professional success. What You’ll Learn: The role of executive functions in daily life and common challenges faced by those with ADHD. How to identify and leverage your personal strengths to complement executive function struggles. The importance of self-compassion in managing ADHD and how it aids in emotional regulation and resilience. Strategies for integrating routines with meaning and external structure to enhance productivity. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Live Seminar Sign-Up: Register for 'Overwhelmed to Overflowing: how to navigate ADHD challenges and become your own Best Boss' - Get your invitation here Brilliant Brains - Executive Function: waitlist (June 2024) You can register here for more information - Waitlist page Resources 1. Executive Functions Books: "Smart but Scattered" by Peg Dawson and Richard Guare : A practical guide to help children and adults with ADHD improve executive function skills. "The Executive Functioning Workbook for Teens" by Sharon A. Hansen : Offers activities and strategies for teens to build their executive functioning skills. 2. Leveraging Personal Strengths Online Assessments: VIA Character Strengths Survey : A free online assessment to identify your top character strengths. <a href
S2 E19 · Wed, May 08, 2024
What's your 'flavour' of ADHD? Why understanding your own ADHD is crucial for success
ADHD Coach Katherine Sanders In this episode, Katherine, your ADHD coach, dives deep into the personal nuances of ADHD, discussing its complexity and the importance of understanding your own unique ADHD profile. Key Points Discussed: Understanding ADHD : A breakdown of ADHD's neurological underpinnings and how they affect behaviors and cognitive functions. The Misconceptions : Addressing the common misunderstandings about ADHD, such as the notion of a 'deficit' of attention and what hyperactivity might look like across different ages and activities. Personal ADHD Profile : The importance of recognizing your individual ADHD characteristics and how this self-awareness can improve your management strategies. Executive Functions and ADHD : How ADHD impacts executive functions like planning, organization, and emotional regulation, and why understanding this can change how you manage daily tasks and long-term goals. Episode Highlights: Personal Stories : Katherine shares insights from her experiences and observations, emphasizing the varied manifestations of ADHD. Scientific Insights : Discussion on brain structure differences in people with ADHD, focusing on dopamine levels and brain connectivity. Tools and Resources Mentioned: Self-Assessment Techniques : Suggestions for beginning to map your own ADHD traits, including journaling and using apps for behavioral tracking. Community Insights : Encouragement to engage with others’ experiences, fostering a deeper understanding of ADHD's diversity. Call to Action: Self-Observation Invitation : Katherine encourages listeners to use this week for self-observation. Notice how ADHD manifests in your daily life and consider how your unique traits affect your productivity and emotions. Connect with Katherine : Reach out via direct message on social media or leave a review on the podcast platform if you find this episode valuable. Next Episode Tease: Stay tuned for the next episode, where Katherine will explore how to manage and optimize executive functions, essential for anyone looking to harness their ADHD in the workplace, whether you're a solo entrepreneur or managing a team. Thank you for joining us in this enlightening journey into understanding ADHD and its impact on personal and professional life. We hope you find this episode not only informative but also empowering. Connect with Katherine here: Website <a href="https://www.instagram.com/adhd_coach
S2 E18 · Wed, May 01, 2024
ADHD brains becoming resilient - revealing how to surf setbacks today
ADHD Coach Katherine Sanders Welcome to this week’s episode of ADHD Powerful Possibilities, hosted by ADHD Coach Katherine. Today, we explore resilience, breaking down misconceptions and exploring how those with ADHD can harness their unique strengths to build true resilience. In This Episode: Understanding Resilience : What does resilience really mean for those with ADHD? clue: It’s not about ignoring your emotions or pushing through no matter what; it’s about adaptability and flexibility in the face of challenges. The Misconceptions of Resilience : Why has resilience gained a negative reputation and how these perceptions can be harmful, especially when they ignore systemic issues and individual mental health needs. Strategies for Building Resilience : SODAS Method : Situation, Options, Disadvantages, Advantages, Solution. A structured approach to problem-solving that can help when you're feeling overwhelmed. STOP Method : Stop, Take a breath, Observe, Proceed. A simple technique to manage emotional dysregulation and ensure thoughtful responses to stress. Mindfulness and Neuroplasticity : How practices like mindfulness can alter brain function, supported by insights from neuroscience, to enhance resilience in the ADHD brain. Key Quotes from the Episode: "Instead of thinking about resilience as never feeling down, ignoring our emotions, pushing on no matter what's happening around us—that isn't resilience." "Resilience is actually more about adaptability. Becoming flexible and changing with the circumstances and requirements that we find ourselves facing." Listener Interaction: Question of the Week : How do you define resilience? Has your perception changed after listening to today’s episode? Call to Action : Share your thoughts on resilience and any strategies you’ve found effective. Connect with me on @adhd_coach_katherine Upcoming Events: Webinar : Join Coach Katherine next month - more details coming soon. Thank you for tuning in! BIG NEWS - If you enjoy these episodes I would LOVE your vote at this year's Neurodiversity Awards - I'm in the Entrepreneurs category! https://www.nationaldiversityawards.co.uk/awards-2024/nominations/katherine-sanders-lighbulb-adhd/ If you enjoyed this episode, please consider subscribing and leaving us a review on your favourite Platform. Your feedback helps us grow and continue providing great content. Tune
S2 E17 · Wed, April 24, 2024
Firing up ADHD Habits: Learning from the Wedgwood Kiln
ADHD Coach Katherine Sanders Does building habits as someone with ADHD feel like you're herding cats? Join ADHD coach Katherine as she explores a playful, perfectly possible approach to "firing up" productive habits, inspired by the celebrated potter Josiah Wedgwood. You'll discover: Why habit formation is uniquely challenging for ADHD brains The power of celebrating small wins and allowing flexibility Using tools like AI assistants to design routines tailored for your neurodivergence Reconnecting to your deeper "why" when motivation wanes Katherine shares practical tips like starting tiny, using external cues, and finding meaningful rewards. Her key message? Embrace the journey - even Wedgwood's iconic glazes involved many "failed" experiments. Listen for an energising new perspective on habits and ways to make them stick while honouring your ADHD brain! Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Blog post: ADHD & Time 'Agnosia' (blindness): https://lightbulbadhd.com/blog/adhd-time-discounting-blindness Podcast episode on time: https://pod.fo/e/20b52a Learn more about Josiah Wedgwood and his experiments: https://collections.vam.ac.uk/item/O1715422/trial-tray/ My favourite AI tools to play with: this Canva link opens a PDF which you can save and download. Barkley, R. A. (1997). Behavioral inhibition, sustained attention, and executive functions: Constructing a unifying theory of ADHD. Psychological Bulletin, 121(1), 65–94.<a href="https://psycnet.apa.org/record/1997-04273-001" target
S2 E16 · Wed, April 17, 2024
ADHD, Strengths & the power of ongoing growth and play
ADHD Coach Katherine Sanders In this inspiring episode of "ADHD: Powerful Possibilities," your host Katherine explores the positive aspects of ADHD, especially in the context of entrepreneurship. From the scenic backdrop of spring in Edinburgh, Katherine explores how understanding and leveraging character strengths can significantly enhance personal and professional life for individuals with ADHD. This episode challenges the negative stereotypes often associated with ADHD and provides listeners with actionable tools and resources to help them identify and harness their unique strengths. Listen in for a deep dive into how these strengths can lead to exceptional entrepreneurial success and a sustainable fulfilling life, whatever the challenges ADHD might pose. Get on the waitlist for my book 'ADHD Entrepreneur's Procrastination Pivot' with an exclusive discount for waitlist only. Just Click Here ⏰ Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads VIA Character Strengths Assessment (free) : Gallup Strengths (paid) Signup for the Possibilities Post here. You can try out Notion for free here (affiliate link). White, H.A., & Shah, P. (2011). Creative style and achievement in adults with attention-deficit/hyperactivity disorder. Personality and Individual Differences, 50(5), 673-677. DOI: 10.1016/j.paid.2010.12.015 Barkley, R.A. (2014). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment (4th ed.). Guilford Press Seligman, M.E.P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Ps
S2 E15 · Wed, April 10, 2024
ADHD Procrastination - three kinds, three why's and strategies for you.
ADHD Coach Katherine Sanders ADHD and Procrastination - three kinds of procrastination, three causes and more than three ways for you to get long-term strategies in place. Warning: This podcast contains ADVANCED strategies for ADHD procrastination - but you'll love them when you understand how they get to the roots of your stickiness for good. In this episode of "ADHD Powerful Possibilities," Katherine, your friendly ADHD coach, explores the nuanced relationship between ADHD and procrastination, especially within the context of entrepreneurship. Understanding Procrastination - is it about laziness? The ADHD Brain and Procrastination: Dive into how the ADHD brain's wiring and executive function challenges intensify procrastination. Learn about impulsivity, the need for immediate rewards, and the difficulty in perceiving tasks as interesting unless they align with personal interests. Three types of Procrastination and three reasons ADHD can make them feel even worse? Strategies to Overcome Procrastination: From enhancing self-efficacy and task value to managing impulsivity, discover a variety of strategies tailored for the ADHD entrepreneur. Learn about micro-tasking, engagement shifting and a sneaky mention of my new book on Procrastination. Next episode: we discuss why focusing on strengths rather than deficits can significantly improve daily life and self-perception for those with ADHD. Connect with me on Instagram or by email for further discussions, insights, and personal stories related to ADHD and entrepreneurship. Remember, everything is possible. Stay tuned for more powerful possibilities with Katherine, your ADHD coach. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Previous episode on Procrastination: https://pod.fo/e/20d8ca Hear about my new Procrastination Book soon :<a href="https://dashboard.mailerlite.com/forms/381779/11
S2 E14 · Wed, April 03, 2024
ADHD in the Golden Years: Strategies, Insights, and Hope with Dr. Kathleen Nadeau
ADHD Coach Katherine Sanders Katherine Sanders, AACG In this special episode ADHD Coach Katherine invites Dr. Kathleen Nadeau, a luminary in the field of ADHD for adults, to share her experience & insights into the unique challenges and bright prospects for adults over 45 living with ADHD. From the necessity of diagnosis at ANY AGE, we cover the crucial role of community, gender dynamics in ADHD, and the value of acceptance and support. Featuring practical advice as well as wonderful stories, this episode shows that age is not a barrier to the boundless possibilities of life with ADHD. Join me for a real treat, hearing Dr. Nadeau's unparalleled expertise in the world of ADHD over 50 and for women. Dr Nadea's APSARD petition is shared below - Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads APSARD petition - https://www.change.org/p/improve-gender-equity-in-the-diagnosis-of-adult-adhd-petition-to-apsard?original_footer_petition_id=37693378&algorithm=promoted&source_location=petition_footer&grid_position=18&pt=AVBldGl0aW9uAKWQQgIAAAAAZfdRdOuA5Fg4ZjNjNjgyNQ%3D%3D Dr Nadeau’s centre - https://thechesapeakecenter.com/ Still Distracted After All these years (UK amazon link) - https://amzn.to/4agAVZv
S2 E13 · Wed, March 27, 2024
ADHD, Perimenopause & Menopause: Other Options - embracing your crone energy?
ADHD Coach Katherine Sanders ADHD Coach Katherine Sanders (AACG) Welcome back to "Powerful Possibilities: ADHD Through Every Stage," with your host and friend, Coach Katherine. This week, we're wrapping up our enlightening series on the journey of women with ADHD - from childhood through to the transformative stages of perimenopause and menopause. In this episode, we dive deep into the challenges and strategies for navigating ADHD during these significant life changes. Join us as we discuss the latest research on hormonal shifts, explore non-medication management strategies, and share personal insights into making this journey one of empowerment and growth. What You'll Learn : The direct link between estrogen, dopamine, and ADHD symptoms. Insights into hormone replacement therapy (HRT) and its complexities. Practical strategies beyond medication to manage perimenopause and menopause symptoms with ADHD. The importance of diet, exercise, sleep, and mindfulness in navigating these changes. The role of therapy and coaching in supporting women through this transition. If you're navigating the complex waters of ADHD and menopause, know that you're not alone. Join the conversation by sharing your experiences and strategies in the comments or on our social media pages. Don't forget to subscribe for more insights and support on your ADHD journey. For more resources and to connect with Coach Katherine, visit https://lightbulbadhd.com Next Week : We're shifting gears to explore ADHD's impact on executive functions in both personal and professional settings. Stay tuned for practical advice and expert insights to manage day-to-day life with ADHD. Thank you for tuning in to "Powerful Possibilities." Remember, with the right guidance, the possibilities truly are powerful and endless. Until next time, take care and embrace your journey with kindness and courage. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Resources Mentioned : Dr Kathleen Nadeau: Still Distracted After all These Years
S2 E12 · Wed, March 20, 2024
Diapers, dopamine & distractibility - ADHD in pregnancy, birth and early parenthood
ADHD Coach Katherine Sanders - ADHD Coach Katherine Sanders AACG In this episode, ADHD Coach Katherine explores the unique challenges and changes women with ADHD may face during pregnancy, childbirth, and early parenthood. She shares her personal journey, emphasizing the impact of hormonal changes on ADHD symptoms and mental health, such as increased sensitivity to estrogen and progesterone levels, which can affect mood and brain function. Katherine also addresses the inequalities in healthcare and maternity leave, particularly affecting women of color, and the additional strain these disparities place on mental health. Offering practical advice, she suggests strategies for managing ADHD symptoms postpartum, such as adapting household organization to suit ADHD needs. Importantly, Katherine encourages open communication about mental health, the benefits of structured routines, and the importance of self-care and exercise for new parents with ADHD. This episode aims to empower women with ADHD through their pregnancy and parenting journey by acknowledging the challenges they face and providing supportive strategies to navigate them. 00:00 Welcome to the ADHD Journey: Pregnancy, Childbirth, and Beyond 00:08 Understanding ADHD's Impact on Pregnancy and Childbirth 02:50 Navigating Hormonal Changes and Their Effects 06:47 Preparing for Birth: Mindfulness and Expectations 09:19 The Postpartum Experience: Challenges and Support 12:49 Breastfeeding, Sleep, and Adjusting to New Parenthood 16:26 Navigating Motherhood with Neurodivergence 16:55 Finding Your Tribe: ADHD-Friendly Support Groups 17:36 Embracing Change and Seeking Support 17:49 Therapeutic Activities and Art Therapy 18:50 The Joy and Amazement of Parenthood 19:33 Managing ADHD as a New Parent 22:40 Household Organization and ADHD Strategies 23:57 Flexible Parenting and Meeting Your Child's Needs 25:28 Self-Care and Wellbeing for ADHD Parents 29:34 Looking Ahead: Next Episode Teaser Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads ADHD Babes - A peer led group for black w
S2 E11 · Wed, March 13, 2024
ADHD from Adolescence to Adulthood: how to support your teen through school to work or college
ADHD Coach Katherine Sanders ADHD Coach Katherine Sanders AACC (plus guest throat problems) Welcome to another episode of "Powerful Possibilities," where we continue the unique journey of women and girls living with ADHD. In this episode, ADHD coach Katherine continues to celebrate International Women's Day by exploring the distinct challenges young ADHD women face from adolescence through early adulthood. Join us as we uncover: The underdiagnosis and misinterpretation of ADHD symptoms in young women. The pivotal transition from primary to secondary education and the executive function demands it brings. Navigating social dynamics, friendships, and early relationships through the lens of ADHD. Strategies for self-advocacy, effective organization, and fostering supportive networks in school and beyond. Preparing for life's next stages: university, the workforce, and building healthy, respectful relationships. Whether you're directly impacted by ADHD or seeking to understand the experiences of women and girls with ADHD, this episode offers valuable insights and practical tips for managing ADHD through critical life transitions. Timestamps : [00:00:00] Introduction and purpose of today's episode [00:01:12] Understanding ADHD in young women: prevalence, symptoms, and underdiagnosis [00:03:03] Challenges of transitioning to high school with ADHD [00:09:07] The impact of social pressures and developing independence [00:13:06] Exploring university life and entering the workforce with ADHD [00:23:18] Navigating friendships and early relationships [00:30:40] Practical tips and strategies for teens and parents [00:32:20] Preview of next week's episode on ADHD and parenthood Key Takeaways : The importance of early diagnosis and understanding the unique manifestation of ADHD in young women. Practical strategies for managing increased academic and social demands. The role of self-advocacy and personalized support in navigating educational and professional environments. Recognizing and fostering healthy relationships and social connections. Empowering young women with ADHD to embrace their journey with confidence and resilience. Contact Information : I welcome your thoughts and experiences. Connect with me via email or social media. Links are provided in the show notes. Special Notes : Apologies for my croaky voice due to illness but promises a content-rich episode. A heads-up on next week's episode: the impact of ADHD and the journey of parenthood. Remember, understanding and support can transform challenges into powerful possibilities. Share this episode with someone navigating the complex world of A
S2 E10 · Wed, March 06, 2024
ADHD & Girls: the rocky road from childhood to puberty
ADHD Coach Katherine Sanders ADHD Coach Katherine ADHD Powerful Possibilities podcast this week looks at the unique experiences of girls navigating ADHD through childhood and the complexities of puberty. With expert insights and the latest research, we uncover why ADHD in girls often goes undiagnosed, how symptoms can shift and intensify during puberty, and the critical strategies for parents and educators to offer meaningful support TODAY. In This Episode, discover - 1. The Often-Missed Signs of ADHD in Girls: Understanding how ADHD presents differently in girls compared to boys, and why these signs are often overlooked. 2. The Impact of Puberty on ADHD: Exploring how hormonal changes can exacerbate ADHD symptoms and the challenges that arise during this transformative period. 3. Strategies for Support: Practical advice for creating a supportive environment that fosters self-confidence, empathy, and understanding for girls with ADHD. 4. Navigating Social Challenges: Insights into the social landscape for girls with ADHD, including friendship dynamics, bullying, and the influence of social media. 5. Empowering Girls with ADHD: How to empower girls with ADHD to recognize their strengths, develop resilience, and advocate for themselves. Connect with me: - Visit the website for additional resources and support: www.lightbulbadhd.com - Follow us on Instagram: @adhd_coach_katherine If you found value in today's episode, please subscribe to our podcast, leave us a review, and share it with someone who could benefit from our discussion. Your support helps us reach and empower more individuals navigating the complexities of ADHD. For episode feedback or to suggest future topics, email us at the show address below. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads https://www.additudemag.com/mental-health-in-teens-adhd-girls-crisis
S2 E9 · Wed, February 28, 2024
Create Your ADHD Emotional Toolkit
ADHD Coach Katherine Sanders ADHD Coach Katherine Understanding your emotional regulation is one thing - how do you implement it? In this episode we are going to look at two powerful frameworks for our emotional wellbeing - Emotional Intelligence and MENDSS Let's pretend that all the shownotes I lovingly created weren't lost by the podcast hosting service and you can subscribe to get on the waiting list for the ADHD Emotional toolkit here - https://subscribepage.io/0kbm4L Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Roger de Witt - https://www.adhdcoachnyc.com/ Previous episodes ADHD, RSD and big feelings - emotions https://pod.fo/e/2181dd ADHD & Stress - https://pod.fo/e/21ae56 ADHD Myths & their emotional impact - https://pod.fo/e/21d551 ADHD & brain changing power of Positive Emotion - https://pod.fo/e/21f78f ADHD & Food; it’s not your willpower - https://pod.fo/e/205927 ADHD & Food: Navigating Meal Planning with Executive Function Strategies - https://pod.fo/e/2074e1 Dr Megan Anna Neff - Feelings Wheel - https://neurodivergentinsights.com/blog/the-feelings-wheel Daniel Goleman - Emotional Intelligence <a href="https://uk.bookshop.org/p/books/emotional-intelligence-25th-anniversary-edition-daniel-goleman/4903165?ean=9781526633620" target="_blank" rel="norefe
S2 E8 · Wed, February 21, 2024
Feeling blue? ADHD & the brain changing power of Positive Emotions
ADHD Coach Katherine Sanders S Katherine Sanders, AACG, certified ADHD coach. In this enlightening episode, ADHD Coach Katherine explains the power of positive emotions and their hidden role in managing ADHD. The penultimate episode in our monthly theme of emotional dysregulation, we turn to the brighter side, exploring how positive emotions can reshape our experiences with ADHD. From tackling the misconceptions surrounding positivity (no 'good vibes only' here!) to unveiling the neuroscience behind emotional regulation, this episode is a treasure trove of insights and practical advice. Highlights: Understanding Emotional Dysregulation: We begin with a brief recap of emotional dysregulation in ADHD, emphasizing the need to balance our focus on both negative and positive emotions. The Science of Positivity: Look at neuroplasticity, dopamine pathways, and the impact of positive emotions on the ADHD brain, featuring insights from Dr. Nora Volkow's research. Strategies for Cultivating Positivity: From exercise to positive psychology and (yes) gratitude journaling, discover actionable strategies to foster positive emotions and build a more resilient mindset. The Role of Emotional Intelligence: Explore how enhancing emotional intelligence can lead to better stress management, improved relationships, and a deeper understanding of oneself. Introducing Emotional Acuity Resonance (EAR): A novel concept developed by Katherine, EAR represents an adaptable approach to understanding and leveraging the emotional strengths inherent in ADHD. Resources Mentioned: Study by Dr. Nora Volkow on dopamine reward pathways Journal of Neuroscience article on positive emotions and ADHD VIA Character Strengths Assessment Barbara Fredrickson's Broaden and Build model Daniel Goleman's work on Emotional Intelligence Next Week's Teaser: Stay tuned for an exclusive reveal of Katherine's toolkit for emotion regulation, designed to empower you to harness the full spectrum of your emotions in daily life. Connect with Us: Share your insights and takeaways by emailing us. Your feedback might shape our future episodes! If this episode resonated with you, consider sharing it with someone who could benefit from our conversation on ADHD and positive emotions. Connect with Katherine here: Website Instagram Tiktok <a href="https://w
S2 E7 · Wed, February 14, 2024
Debunking 10 ADHD Myths & 5 ways to spot the scammers!
ADHD Coach Katherine Sanders (ACCG) presents: Debunking common ADHD Myths Welcome back to "ADHD Powerful Possibilities," where your host, ADHD Coach Katherine, dives deep into the world of ADHD myths. This week, we're tackling the misinformation surrounding ADHD, how to spot reliable information, and why it's crucial to sift through the sea of myths. Join me to debunk some of the most common and offensive myths about ADHD, explore the impact of misinformation on emotional well-being, and equip you with tools to critically assess ADHD-related information. Timestamps & Highlights: [00:00:00] Introduction to the episode: The prevalence of ADHD myths and the importance of accurate information. [00:00:57] A shocking example from a council meeting in England, sparking the need for this episode. [00:01:42] The double-edged sword of social media platforms like TikTok and Instagram in spreading ADHD awareness and misinformation. [00:03:32] Deep dive into a popular myth: Can a ketogenic diet cure ADHD? [00:05:42] The dangers of promoting restrictive diets as cures for ADHD, especially among vulnerable groups. [00:07:06] The real impact of diet on ADHD and the importance of a balanced approach. [00:09:39] Debunking the myth that modern diets and schooling create ADHD. [00:10:32] Why ADHD myths persist and the role of impulsivity in their popularity. [00:12:46] Countdown of the top 10 myths about ADHD, providing clarity and debunking misinformation. [00:21:01] Five critical questions to help you evaluate the reliability of ADHD information. [00:25:17] Managing impulsivity in information consumption and the benefits of community support. [00:28:04] Preview of the upcoming episode on building an emotional regulation toolkit for ADHD. Key Takeaways: ADHD myths often contain a grain of truth but are largely misleading and harmful. Critical thinking and skepticism are essential when encountering new ADHD information. Consulting reputable sources and healthcare professionals is crucial for accurate understanding. Emotional well-being can be significantly impacted by misinformation about ADHD. Resources Mentioned: Notion template for tracking energy, focus, and creating personal ADHD management strategies - coming February 28th 2024. Call to Action: Share this episode with someone who might benefit from debunking ADHD myths. Leave a review and let us know the most outrageous ADHD myth you've encountered. Stay tuned for our next episode on creating your own emotional regulation toolkit. Closing Thoughts: Misinformation about ADHD is rampant, but armed with the right tools and a critical mindset, we can navig
S2 E6 · Wed, February 07, 2024
ADHD & Stress - is chronic stress a silent threat for late diagnosed adults?
ADHD Coach Katherine Sanders ### Show Notes for "Daily Practices for Stress Relief" Podcast Episode: 2024 Q1 M2 Wk 2 - ADHD & Stress - Daily Management #### Episode Overview: In this week’s episode, we delve into the silent yet formidable challenge of chronic stress, particularly how it intersects with ADHD. Chronic stress is a major health risk, linked to the six leading causes of death. For those with ADHD, stress not only exacerbates mental health issues but also impacts overall wellbeing. Through this conversation, we aim to unpack the daily stressors for individuals with ADHD and provide practical strategies for managing stress on a day-to-day basis. #### Last Week Recap: We revisited ADHD and emotional dysregulation, exploring the neuroscience behind our emotions and why those with ADHD may experience heightened dysregulation. Key points included sudden mood changes, intense emotional reactions, and the significant impact these have on professional and personal relationships, especially as women approach perimenopause. What you'll learn about in this episode: Understanding the health risks associated with chronic stress and its heightened impact on individuals with ADHD. How ADHD exacerbates stress through unique challenges in executive function, time management, and emotional regulation. - A look at how our bodies respond to stress, including the role of cortisol and adrenaline, and how ADHD affects this response. - Differentiating between stress that motivates and stress that debilitates, with a focus on the ADHD experience. - ADHD-Specific Stressors:Identifying common stressors for those with ADHD and strategies for managing them, such as simplifying executive function demands and avoiding multitasking. - How stress feeds into and amplifies emotional dysregulation in ADHD, creating a challenging feedback loop. -Tips for reducing stress, including exercise, mindfulness, and improving metacognition. - Recognizing and avoiding harmful resilience patterns that can exacerbate stress and lead to burnout. - The potential physical and mental health consequences of unmanaged stress. -Techniques for recognizing and addressing the unique stressors in one’s life, including journaling and mindfulness. Let me know how you're going to use this information to lighten the load of your invisible backpack. Share your thoughts, experiences, and progress with and consider how you might help someone else understand their stress better. Together, we can tackle the challenge of ADHD and stress, one stone at a time. Connect with Katherine here: Website Instagram <a href="https://www.tiktok.com/@adhd_coach_katherine" target="_blank" rel="
S2 E5 · Wed, January 31, 2024
ADHD, Big Feelings and RSD: Emotional disregulation and more
ADHD Coach Katherine Sanders "Embracing Emotions: ADHD emotional dysregulation, RSD and tools for living." Join in our weekly dose of self-discovery and empowerment In the latest episode, "Embracing Emotion" join Katherine, an advanced certified ADHD coach, as she explains the world of emotions and ADHD. For the next 5 episodes, we're focusing on the landscape of RSD, ADHD, emotional dysregulation and its profound impact on focus, organization, and personal relationships. Combining her academic knowledge, in depth training and personal ADHD journey, brings to light the causes of emotional dysregulation. Discover how rapid mood shifts, often misunderstood or misdiagnosed, are a part of the ADHD experience. Learn about the brain's role in these emotional processes and how ADHD uniquely shapes our emotional responses. We discuss the idea of RSD - rejection sensitivity dysphoria - as well as Dr Russell Barkley's 'DESR' - deficient emotional self regulation. But this episode isn't just about understanding; it's about practical, everyday strategies. We discuss ADHD mindfulness, routine structuring, and simple, effective techniques to navigate the intense emotions of ADHD. Whether it's dealing with workplace challenges or personal relationships, these insights are geared towards bringing balance and control into your life. Katherine shares a ground-breaking concept - Emotional Acuity Resonance (EAR), offering a fresh perspective on emotional sensitivity. This series is more than just a podcast; it's a tool for YOUR personal powerful transformation. You can also join the waitlist for exclusive resources, including a complementary Notion template and a Google doc, to track your energy, focus, and so much more. (See Link below) Be part of our growing late diagnosed and adult ADHD community and share your experiences using #TeamBulb . Let's redefine the ADHD narrative together. Tune in to "ADHD, Powerful Possibilities" every Wednesday and step forward with us to turn your challenges into strengths. Katherine is here to cheer, support and bore you with plant names and random facts that pop into her head at every step of this transformative process. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube Li
S2 E4 · Wed, January 24, 2024
Is it ADHD or your personality? Self-Acceptance, self-compassion & dealing with people who don't believe in ADHD
ADHD Coach Katherine Sanders This episode of 'Powerful Possibilities' explores the power of self-acceptance and effective self-advocacy for adults with ADHD. Discover how self-awareness can be a game-changer in your professional and personal life. Learn practical strategies for navigating misunderstandings and skepticism about ADHD, and explore different way to think about your personality traits and ADHD characteristics. Whether you're living with ADHD or are someone eager to understand and support them, this episode offers a different way to think about yourself, your brain and your relationships. Tune in to empower yourself with knowledge, compassion, and the tools to thrive with ADHD. https://adhdcoachkatherine.com/ #ADHDEmpowerment #SelfAcceptance #ProfessionalGrowth #ADHDAdvocacy #PowerfulPossibilities #ADHD Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads ADHD Presentations - self-assessment quiz & mailing list https://dashboard.mailerlite.com/forms/381779/109299458418672681/share ADHD Burnout: simple guide: https://subscribepage.io/1bSuG6 VIA character Strengths quiz - https://www.viacharacter.org/surveys/takesurvey Self-Compassion by Dr. Kristin Neff : A comprehensive resource for understanding and practicing self-compassion. https://self-compassion.org/fierce-self-compassion/ - Fierce Self Compassion by Dr Kristin Neff CHADD -
S2 E3 · Wed, January 17, 2024
ADHD, Burnout, and the Entrepreneur Impulse: Find your balance in the New Year
ADHD Coach Katherine Sanders As we snuggle into the dark heart of January, many adults with ADHD face extra challenges with their resolutions, entrepreneurial ventures, and the risk of burnout raises its head. In this episode, we explore why this time of year can be particularly tough and offer practical strategies to manage burnout once you've recognised the warning signs. Whether you're struggling with the winter blues, thinking that your new year vision isn't worth the effort or managing the demands of entrepreneurship, this podcast provides practical strategies and some slightly random visual images just for your kind of brain. Join me as we discuss how to create effective scaffolding for success, and maintain well-being when you're flirting with ADHD Burnout. https://subscribepage.io/1bSuG6 This is more than just a conversation; it's a lifeline for thriving in business and life, especially for midlife ADHDers with a dream of doing things differently - and maybe even starting their own business to find success and freedom on their own terms but who maybe feel it's too late or their circumstances just don't work for them. To download the ADHD Burnout signs & supports, click the link below: Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads https://subscribepage.io/1bSuG6 Adhd and SAD Amons PJ, Kooij JJ, Haffmans PM, Hoffman TO, Hoencamp E. Seasonality of mood disorders in adults with lifetime attention-deficit/hyperactivity disorder (ADHD). J Affect Disord. 2006 Apr;91(2-3):251-5. doi: 10.1016/j.jad.2005.11.017. Epub 2006 Feb 2. PMID: 16458365. Robert D Levitan, Umesh R Jain, Martin A Katzman, Seasonal affective symptoms in adults with residual attention-deficit hyperactivity disorder, Comprehensive Psychiatry, Volume 40, Issue 4, 1999, Pages 261-267, ISSN 0010-440X, https://doi.org/10.1016/S0010-440X(99)90125-6. (<a href="https://www.sciencedirect.com/science/article/pii/S0010440X9990125
S2 E2 · Wed, January 10, 2024
ADHD Presentations & girl or boy ADHD? what does inattentive, hyperactive-impulsive or combined presentation mean?
ADHD Coach Katherine Sanders ADHD Coach Katherine AACC In this episode, I decided to confront a big giant podcast that I'm seeing clips of that promotes the myth of 'girl ADHD' and 'boy ADHD'. What do presentations of ADHD mean? We mostly talk about inattentive, hyperactive and impulsive, and combined presentations - what do they look and feel like? The episode provides insights into how ADHD presentations can influence daily life and offers strategies to manage each type, such as mindfulness and external reminders for inattentive ADHD, and regular exercise and focused hobbies for hyperactive and impulsive ADHD. ** Fantastic bonus: a downloadable quiz and information PDF that will help you determine what your presentation of ADHD is likely to be and has some strategies for you to play with !** Download Here: https://lightbulbadhd.com/adhd-presentations 00:00 Introduction and Overview 00:40 Understanding Different Presentations of ADHD 01:35 Exploring Predominantly Inattentive ADHD 03:22 Unpacking Predominantly Hyperactive and Impulsive ADHD 04:40 Combined Presentation of ADHD 05:12 How ADHD Presentations Impact Everyday Life 08:41 Debunking Myths from a Famous Podcast 12:15 Strategies for Managing Different ADHD Presentations 15:18 Sharing Your ADHD Stories 16:22 Conclusion and Next Steps Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads https://lightbulbadhd.com/adhd-presentations ADHD Presentations Rostami, M., et al. (2020). ADHD subtypes: Do they hold beyond core symptoms? A multilevel testing of an additive model. Link Delisi, M., et al. (2011). Fledgling Psychopathy in the Classroom: ADHD Subtypes, Psychopathy, and Reading Comprehension in a Community Samp
S2 E1 · Wed, January 03, 2024
ADHD Beyond the Buzz - ADHD facts, myths, understanding ADHD 'presentations' & a bonus!
ADHD Coach Katherine Sanders ADHD Coach Katherine is back for 2024 with a new series that will take you through everything that you need for getting a great life with ADHD. In this episode of ADHD: Powerful Possibilities, host Katherine explores the topic of ADHD and its different presentations. She discusses what ADHD is, how it shows up in everyday life, and debunks common myths surrounding ADHD. Katherine also shares her personal experiences. The episode concludes with a special announcement about a guide for understanding different presentations of ADHD . Tune in for an engaging discussion on ADHD and discover powerful possibilities for managing it. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads ADHD presentations & self-assessment - get your copy HERE https://www.lightbulbadhd.com/adhd-presentations UK diagnosis pathway (general) https://adhdaware.org.uk/what-is-adhd/getting-nhs-diagnosis/ NHS diagnosis guidelines (NICE) England & Wales https://www.nhs.uk/conditions/attention-deficit-hyperactivity-disorder-adhd/diagnosis/ Scotland https://www.scottishadhdcoalition.org/wp-content/uploads/2019/07/Guide-to-adult-ADHD-assessment-July-2019.pdf USA diagnosis guidelines http
S1 E10 · Thu, December 21, 2023
ADHD Procrastination, Prioritising & Inertia - the solution isn't what you think.
ADHD Coach Katherine Powerful Possibilities, ADHD: Overcoming Challenges and Looking Forward Let's finish up this first season by discussing common challenges faced by those of us with ADHD, such as procrastination, prioritization, and inertia or 'ADHD paralysis'. I highlight the importance of emotional regulation, acknowledging and tracking emotional states, and maintaining a mindful daily life. I give you a sneak update on my upcoming 2024 series of webinars and workshops, and provide strategies on how those with ADHD can overcome their challenges. The show also touches on how to manage tasks of importance that one may not find interesting, the impact of exercise on dopamine levels, and the use of journaling for tracking emotions towards tasks. 00:00 Introduction and Recap of the Season 00:31 Upcoming Webinars and Workshops 01:21 Recap on Time Management and ADHD 02:01 Understanding the Nature of ADHD and Time Perception 03:00 Overcoming Procrastination and Prioritization Challenges 04:27 The Role of Emotions in ADHD and Procrastination 05:19 Understanding Emotional Dysregulation in ADHD 08:07 The Impact of Depression on ADHD 09:17 The Role of Anxiety and Excitement in ADHD 10:01 Understanding Overwhelm in ADHD 12:22 Addressing Procrastination in ADHD 16:48 The Role of Emotions in Prioritizing Tasks 17:36 Understanding Procrastination and Emotional Dysregulation 18:03 Practical Strategies to Overcome Procrastination 18:14 The Eisenhower Matrix and Prioritization 18:49 The Role of Emotions in Task Prioritization 19:25 Making Uninteresting Tasks Interesting 21:39 Understanding and Overcoming Inertia 22:22 The Importance of Exercise in Managing ADHD 23:29 The Power of Taking Any Step Forward 25:00 The Role of Emotional Regulation in Procrastination, Prioritization, and Inertia 26:28 Practical Tools and Techniques to Manage Tasks 27:14 The Power of Journaling Your Emotions 28:34 Unlocking Your Potential and Overcoming Procrastination 29:51 Upcoming Webinars and Resources 30:30 Closing Remarks and Future Plans Connect with Katherine here: Website Instagram Tiktok Facebook Youtube <a href="https://www.linkedin.com/in/s-katherine-sanders-803634212/" target="_blank" rel="noreferrer noopene
S1 E9 · Fri, December 15, 2023
ADHD & Time - Let's do the Time Warp. Unraveling ADHD's Time Horizons & The 'Back to the Future' of Neurology
ADHD Coach Katherine Sanders Are you an ADHD adult who just doesn't 'get' time? Is it either speeding past or dropping slowly? Why is it so difficult to work on long term projects or goals? In this insightful episode, we go rummaging through the unique relationship between ADHD and time - but not time management! The focus is on understanding the way time and life interact for adults with ADHD, where the time pressures of deadlines, schedules, and daily tasks are complicated by the mysterious nature of 'time' - how it feels, why it's different, what we can do and more. Understanding ADHD and Time Challenges: We explore the concept of 'Now and Not Now', highlighting the difficulty in perceiving tasks that aren't immediate. This includes the challenges of time 'blindness' or temporal discounting, where estimating the duration of tasks or the speed of time passage becomes a hurdle. Temporal Shifts and Cognitive Processing: The episode discusses how ADHD is linked with systematic biases in habitual time orientation. Insights from the Zimbardo Time Perspective Inventory (S-ZTPI) are shared, emphasizing the different perception of time in adults with ADHD. Research Insights: We share highlights from various studies highlighting the relationship between ADHD and time perception, including the impact of neurological factors like brain anatomy differences, blocked neural connections, and altered dopamine pathways as well as the RAS and reward sensitivity, including the impact of anxiety and emotion on how we can connect with the future. Practical Strategies for Common Time-Related Struggles: Katherine offers practical strategies to overcome common ADHD-related time challenges Conclusion and Resources: The episode wraps up with key takeaways and a group of strategies and apps that can be really useful - as well as two suggestions of what NOT to do! Next Episode Preview: Stay tuned for our next episode - episode 10 (and the last of this season before the new season launches Monday January 1 2024) - where we'll tackle prioritization, procrastination, and ADHD inertia, setting the stage for a deeper dive into these topics in the upcoming season. None of the following links are sponsored in any way - I've tried them and found them useful. https://www.focusatwill.com/ - music for focus time https://www.rescuetime.com/ - rescue time https://timemator.com/ - timing app for audit and planning https://timingapp.com/?lang=en - timing app (auto tracking of time for mac) <a href="https://w
S1 E8 · Fri, December 08, 2023
ADHD and Menopause: surviving the hormonal apocalypse
ADHD Coach Katherine Sanders AACC cover the topic of ADHD and menopause this week, looking at both the why hormones affect both ADHD and menopause at the same time, how they change the way our brains work and what we can do to improve them with simple strategies that are accessible to most. This episode does include the discussion of hormones but it is still suitable for a family/PG audience. Understanding ADHD and Menopause This podcast episode explores the intersection of ADHD and menopause and provides insights and strategies for navigating this challenging time. The host, shares her personal experience as an ADHD coach and provides valuable information on how hormones affect ADHD symptoms, sleep, emotional dysregulation, memory, and concentration. She also offers practical tips for managing symptoms, including exercise, mindfulness, sleep hygiene, journaling, and seeking professional support. The episode emphasizes the importance of self-compassion and understanding during this transitional phase in women's lives. There is a free 14 day journalling PDF with prompts available from the website below. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Your free 14 day journal: https://www.subscribepage.com/w9b2a1 Pennebaker Journalling protocol https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Therapeutic-Journaling.pdf Melissa Orlov - ADHD & Marriage: https://www.adhdmarriage.com/ ADDA Women over 50 group: https://add.org/virtual-peer-support-group-women-50/ PMDD and ADHD/autism - This is a SERIOUS risk to health that is not really known widely enough yet. <a href="https://www.additudemag.com/pmdd-autism-adhd/#:~:text=PMDD%20disproportionately%20affects%20people%20with%20ADHD
S1 E7 · Fri, December 01, 2023
ADHD & Food: Navigating Meal Planning with Executive Function Strategies
Ever wondered why ADHD makes meal planning feel overwhelming for so many of us? This week we're looking at what happens when our executive functions are put to the test with organising meals and cooking - whether that's just for one or for many. There's no need for any shame. It's about using your amazing brain differently, adding scaffolding and strategies, bringing a team on board (by stealth if necessary) and making use of things that will make daily life easier. Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads https://www.bda.uk.com/find-a-dietitian.html https://www.bda.uk.com/resource/dietetics-in-avoidant-restrictive-food-intake-disorder-arfid.html https://www.arfidawarenessuk.org/treatment Bergwerff CE, Luman M, Blom HJ, Oosterlaan J. No Tryptophan, Tyrosine and Phenylalanine Abnormalities in Children with Attention-Deficit/Hyperactivity Disorder. PLoS One. 2016 Mar 3;11(3):e0151100. doi: 10.1371/journal.pone.0151100. PMID: 26938936; PMCID: PMC4777504. Aarts E, Ederveen THA, Naaijen J, Zwiers MP, Boekhorst J, Timmerman HM, Smeekens SP, Netea MG, Buitelaar JK, Franke B, van Hijum SAFT, Arias Vasquez A. Gut microbiome in ADHD and its relation to neural reward anticipation. PLoS One. 2017 Sep 1;12(9):e0183509. doi: 10.1371/journal.pone.0183509. PMID: 28863139; PMCID: PMC5581161. Nigg, J. T., & Holton, K. (2014). Restriction and elimination diets in ADHD treatment. *Child and Adolescent Psychiatric Clinics*, 23(4), 937-953. [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4322780/) Howard, A. L., Robinson, M., Smith, G. J., Ambrosini, G. L., Piek, J. P., & Oddy, W. H. (2011). ADHD is associated with a "Western" dietary pattern in adolescents. *Journal of Attention Disorders*, 15
S1 E6 · Fri, November 24, 2023
ADHD, Food & Snacking: It's not your willpower
ADHD Coach Katherine Sanders ADHD Coach Katherine Diet and ADHD: Impacts and Strategies In this episode, certified ADHD coach Katherine discusses the correlation between diet, food behaviours and ADHD. There is a mention of the data around recognised eating disorders and ADHD at the beginning as well as links to organisations that can offer support and understanding. The podcast explains how certain neurotransmitters in the brain affecting ADHD are connected to food intake. Impulsive eating, procrastination and meals planning are also touched upon. Suggestions regarding snacking and procrastination are provided. The podcast reaffirms the importance of personalised dietary strategies, regular meals, and mindful eating. A teaser for the next episode, which will delve into ADHD and food from different perspectives including family diets and supplements, is also included. (Full transcript available) 00:05 Introduction to Powerful Possibilities: A Guide to ADHD 01:10 Starting the Discussion on ADHD and Food 02:05 Appreciation for the Support and Feedback 02:56 Understanding the Stereotypes and Facts about ADHD and Food 03:28 Exploring the Statistics and Neurology of ADHD and Food 04:24 Personal Experience with Eating Disorders and ADHD 07:15 The Connection Between Eating Disorders and ADHD 09:00 Understanding the Role of Executive Functions in Eating Habits 12:29 The Impact of Poor Sleep Habits on Eating 14:28 Understanding the Role of Neurotransmitters in ADHD and Eating 16:10 The Psychological Factors Impacting Eating Habits in ADHD 18:03 The Role of Dopamine in ADHD and Eating 18:06 Understanding Dopamine and its Role in ADHD 18:45 The Connection Between Diet and Dopamine 19:13 Healthy Diet Recommendations for ADHD 20:23 The Impact of Processed Foods on ADHD 21:59 The Role of Sugar in ADHD 25:20 Practical Strategies for Healthy Snacking with ADHD 29:30 Addressing Procrastination and ADHD 33:01 Understanding and Managing Eating Behaviors in ADHD 34:35 Looking Ahead: Future Topics on ADHD and Food 35:13 Closing Remarks and Contact Information Connect with Katherine here: Website Instagram Tiktok Facebook Youtube <a href="https://www.linkedin.com/in/s-katherine-sanders-803634212/" target="_blank" rel="noreferrer no
S1 E5 · Fri, November 17, 2023
ADHD & Shame - break free from the shackles.
ADHD Coach Katherine Sanders S Katherine Sanders Understanding and Overcoming Shame in ADHD: Expert Insights with Katherine In episode 5 - Join certified ADHD coach Katherine in this insightful episode as she delves into the topic of shame and ADHD. Discover how shame travels with ADHD and learn practical strategies to break free from its grip. Katherine draws on her personal experience and professional expertise to provide actionable tips to boost self-compassion and dare to imagine what you can be when you're able to let go of the shame. Whether you're personally navigating ADHD or supporting someone who is, this episode offers valuable insights to empower your journey. Shame and ADHD: Understand the unique connection between shame and ADHD, how it affects executive functions, and why it's important to address. Differentiating Shame from Guilt - Learn the distinction between shame and guilt and how they impact self-perception and behavior. Practical Strategies: Discover practical techniques to combat shame, including self-compassion exercises, ADHD-specific mindfulness, and strengths identification. Setting Achievable Goals: why SMART goals can backfire with ADHD, alternative approaches tailored to ADHD brains, focusing on incremental successes rather than rigid, unattainable goals. Positive Self-Talk: Gain insights into the power of positive self-talk and how it can reshape your mindset and improve self-esteem. Personalization: Understand the importance of personalizing strategies to suit your unique needs and circumstances. Building a Support Network: Learn the value of seeking supportive communities and friendships to overcome shame and isolation. Listener Questions: Don't forget you can send in questions for future episodes through the Podcast page on Katherine's website or social media @adhd_coach_katherine Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads Self Compassion https://self-compassion.org/ VIA Character Strengths <a href="https://www
S1 E4 · Fri, November 10, 2023
Understanding ADHD Consistency - Why is it so difficult?
Powerful Possibilities: Struggling with Consistency in ADHD In this episode, ADHD coach Katherine discusses the issue of consistency for adults living with ADHD and shares various strategies to play with. Katherine had added relevant studies and references below, addressing the neurological reasons behind inconsistency in ADHD diagnosed adults. She suggests adopting new perspectives, like giving yourself an 'A' and focusing on incremental change towards long-term goals. She also suggests using habit stacking and self-regulation techniques. A segment on the attendant benefits of medication for ADHD is included, emphasizing its contribution towards stabilizing attention, improving executive function, and reducing variability in performance. The podcast concludes by underscoring the benefits of community and support from fellow ADHD diagnosed individuals. 00:00 Introduction to the Podcast 00:09 Understanding Consistency and ADHD 02:03 Importance of Consistency in Different Aspects of Life 04:21 Challenges of ADHD and Consistency 06:23 Strategies for Managing Consistency with ADHD 09:49 Understanding the Role of Self-Regulation and Time Management 13:17 Exploring Habit Stacking and Behavioral Modification Techniques 15:15 Role of Medication in Achieving Consistency 15:50 The Impact of Medication on ADHD 18:16 Reframing the Idea of Consistency 18:38 The Strategy of Giving Yourself an 'A' 24:36 The Power of Self-Compassion and Understanding 25:19 Changing the Narrative: From Inconsistency to Power 27:18 Practical Strategies for Managing ADHD 29:29 The Power of Community and Support 30:16 Conclusion: Embracing the Powerful Possibilities of ADHD "Memantine in the Treatment of Executive Function Deficits in Adults With ADHD"]( https://dx.doi.org/10.1177/1087054714538656 ) "Occupational Status Is Compromised in Adults With ADHD and Psychometrically Defined Executive Function Deficits"]( https://dx.doi.org/10.1177/1087054714564622 ) Atomoxetine Effects on Executive Function as Measured by the BRIEF-A in Young Adults with ADHD: A Randomized, Double-Blind, Placebo-Controlled Study"](https://dx.doi.org/10.1371/journal.pone.0104175) "A New Understanding of ADHD in Children and Adults: Executive Function Impairments"](https://dx.doi.org/10.4324/9780203067536) Ceceli, Ahmet O., Giavanna Esposito, and Elizabeth Tricomi. "Habit expression and disruption as a function of attention-deficit/hyperactivity disorder symptomology." Frontiers in Psychology 10 (2019): 1997. Ohlmeier, Martin D., et al. "Comorbidity of alcohol and substance dependence with attention-deficit/hyperactivity disorder (ADHD)." Alcohol & Alcoholism<
S1 E4 · Fri, November 03, 2023
Why am I so bad at adulting? ADHD impacts the 'adult' life.
OVERWRITE THIS TEXT WITH SHOWNOTES Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads
S1 E3 · Fri, November 03, 2023
ADHD adults be like: Why am I so bad at adulting?
Powerful Possibilities: ADHD Newly Diagnosed and Beyond Episode 3 - Why am I so bad at adulting? In this third episode of the 'Powerful Possibilities' podcast, ADHD coach Katherine discusses the distinct challenges that adults with ADHD face, such as maintaining a nine-to-five job, forming stable relationships, and maintaining a home. She discusses the negative feedback and lack of understanding these adults often face, especially when they struggle with society's 'adult functions'. She explores the stronger likelihood of adults with ADHD to face executive function problems, lower income, having smaller social networks, and other difficulties. However, Katherine assures listeners that despite these challenges, a fulfilling life is possible with ADHD, it might just look different. She encourages her audience to get an assessment of their unique executive function profile to understand where they are struggling, build individual strategies to manage these struggles, and create a balance between structure and freedom. Katherine also hints at future episodes where these strategies to manage ADHD will be extensively discussed. 00:07 Introduction and Overview What's up everybody.... 00:19 Understanding the Struggles of Adulting with ADHD - Why am I so bad at adulting?... 00:59 Feedback and Reflections on Previous Episodes Thank you, everybody for your lovely feedback on the first two episodes of the podcast, this is the first time.... 01:11 The Challenges of Adulting with ADHD - First question is, why am I so bad to adulting?... 01:41 The Impact of ADHD on Adult Life: Adults tend to be people who have jobs.... 02:36 The Role of Executive Functions in ADHD: So I love to do research for blog posts for podcasts, for everything.... 03:11 The Importance of Identifying and Addressing Challenges 03:31 Understanding the Inattentive Presentation of ADHD - people with inattentive presentation of ADHD who are more likely to be missed when younger.... 04:23 The Concept of Adulting - what adulting usually means.... 04:47 The Impact of ADHD on Brain Maturation and Adult Responsibilities 06:19 The Role of Executive Functions in ADHD and Adulting 06:38 The Importance of Research and Understanding ADHD 09:15 The Challenges of Time Management with ADHD 10:08 The Role of Medication in Managing ADHD 14:09 Understanding Emotional Regulation in ADHD 17:32 Strategies for Managing Executive Functions and Time Awareness 23:19 The Importance of Emotional Self-Regulation 23:56 The Power of Reframing and Emotional Self-RegulationAnd we have social communication problems.... Silverstein, M. J., Faraone, S. V., Leon, T. L., Biederman, J., Spencer, T. J., & Adler, L. A. (2020). The Relationship Between Executive Function Deficits and DSM-5-Defined ADHD Symptoms. Journal of Attention Disorders, 24(1
Fri, October 27, 2023
Navigating ADHD Medication in Adulthood - Pros, Cons, and Alternatives
Should I take ADHD medication and supplements? This week, I’m discussing this all-important subject. After an ADHD diagnosis, one of the first things we think about is whether or not to try medication. This is a big topic. And each person is different. So, join me as we navigate ADHD medication in adulthood - the pros, cons and alternatives. I must clarify that I am a coach. I'm also somebody who takes ADHD medication. But I am not a doctor. I am not a psychiatrist, psychologist or nutritionist. None of the information in this podcast should be used to make any decisions about your treatment. Always consult with a qualified professional who deals specifically with the topic that you are facing right now. Here are the highlights: (3:47) The effects of ADHD medication (10:17) ADHD medication and supplements (16:47) Responsible use of medication (24:17) The pros and cons of ADHD medication Medication - explainer articles: Main kinds of medication: https://www.understood.org/en/articles/how-adhd-medication-works Non-stimulant medication: https://www.verywellmind.com/non-stimulant-adhd-medication-20884 New triple reuptake inhibitor medication: https://www.drugtopics.com/view/novel-adhd-therapy-more-tolerable-less-effective-than-current-treatment-options# Safely using Omega 3: https://www.additudemag.com/adhd-and-fish-oil-supplements-whats-a-safe-dosage/#:~:text=Although%20one%20Japanese%20study%20gave,3%20intake%20to%20that%20level. Fish oil or medication study: https://www.kcl.ac.uk/omega-3-fish-oil-as-effective-for-attention-as-drugs-for-some-children-with-adhd Exercise: https://lightbulbadhd.com/blog/adhd-and-exercise-xPF6j https://www.additudemag.com/the-adhd-exercise-solution/ Mehren A, Reichert M, Coghill D, Müller H
Fri, October 27, 2023
The Grief and Relief after an Adult ADHD Diagnosis
Welcome to the first episode of Powerful Possibilities. I’m Katherine. I'm an ADHD coach, and I was diagnosed with ADHD and autism in my early 40s. Today I’m discussing life after being diagnosed with ADHD, particularly as an adult. For some of us, this can be an emotional journey. But there are powerful possibilities... Here are the highlights: (5:08) Emotions and coping strategies (12:00) An ADHD diagnosis for adults (15:40) ADHD diagnosis and identity (22:24) Managing an ADHD diagnosis and emotions More information: Elizabeth Kubler Ross - stages of grief: https://www.psycom.net/stages-of-grief Tyrrell P, Harberger S, Schoo C, et al. Kubler-Ross Stages of Dying and Subsequent Models of Grief. [Updated 2023 Feb 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507885/ Dr Kristin Neff - Self-Compassion: https://self-compassion.org/ Dr Russell Barkley - Emotional self-regulation: https://www.adhdawarenessmonth.org/wp-content/uploads/Barkley-emotional-regulation-v2.pdf Self-assessment forms: Download (self-assessment link) Download (self-assessment for women link) Link to blog about ADHD and depression: https://lightbulbadhd.com/blog/depression-and-adhd Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads
Trailer · Tue, October 24, 2023
Trailer
Welcome to Powerful Possibilities. I'm Katherine, a certified ADHD coach with ADHD and autism, which was diagnosed in my 40s. This podcast is your go-to guide for navigating the uncharted territory of adult ADHD. Here we will explore the challenges, but most importantly, the opportunities and possibilities for growth and personal discovery that come with an ADHD diagnosis. So, join me for a safe space of genuine conversation and transformative change. Here are the highlights: (0:14) A bit about Katherine (0:25) What’s this podcast all about? (0:57) My own journey and diagnosis (1:20) What you can expect Connect with Katherine here: Website Instagram Tiktok Facebook Youtube LinkedIN Threads
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