How to manage bedtime FOMO and revenge bedtime procrastination

For this last episode of ADHD-ish during ADHD Awareness Month,  host Diann Wingert welcomes Alan P. Brown, acclaimed ADHD coach and creator of the ADD Crusher program, for a candid and practical conversation about the everyday habits that make ADHD more challenging. 

Focusing on making ADHD easier to manage (and avoiding the traps we so often fall into), Diann and Alan break down what really sabotages our brains and share actionable tools to turn things around.

Alan shares practical tips and science-backed insights on why sugar and simple carbs can sabotage focus, how movement (not just "exercise") is essential for managing ADHD, and why consistent sleep hygiene is often the missing link for better mental clarity. 

They also get real about the seductive pull of screens, the pitfalls of "revenge bedtime procrastination," and how to set up healthier habits even if you struggle with planning ahead.

Episode Overview & Key Topics

• Why Sugar and Simple Carbs Are So Tempting (and Toxic)
• The neuroscience of sugar, dopamine, and ADHD brains
• Why people with ADHD reach for snacks more often
• Portable proteins, smart snacks, and what to keep out of your pantry
• The "Immediate Gratification" Trap
• How impulsivity and habit shape eating and lifestyle choices
• Simple prepping strategies for making healthier choices easier
• Exercise Without the Pressure
• How movement supports the ADHD brain (hint: it’s more than fitness!)
• The real benefits: BDNF (“Miracle-Gro for the brain”), focus, and mood
• How to start (or restart) with what you're “willing” and “able” to do
• The Underrated Power of Sleep
• How sleep deprivation mimics ADHD and worsens executive function
• The role of “revenge bedtime procrastination” and the “second wind” 
• Huberman Lab-inspired tips for honoring circadian rhythm and better rest
• Screen Sucking & The Modern ADHD Saboteur
• How screens (phones, apps, streaming) are addictive false friends
• The myth of “restful scrolling” and how screens prevent true breaks
• Guilt-free social media windows and restorative breaks
• Quick Self-Check: Alan’s One-Simple-Step Approach
• Rate yourself in three key areas: diet, sleep, and exercise (scale of 0–10)
• Identify your lowest score and add ONE actionable change 
• Use sticky notes and gentle accountability to turn intention into habits

Guest Bio: Alan P. Brown

Alan P. Brown created the award-winning ADD Crusher™ video program for ADHD teens/adults. Undiagnosed for decades, his untreated ADHD manifested in underachievement, substance abuse, and worse. 

Once diagnosed, he found it difficult to learn coping strategies from books, so he researched his own evidence-based “brain hack” strategies to fuel a successful advertising career and two start-ups.  In addition to his successful coaching program, Alan is also a best-selling author and a conference and TEDx speaker. 

Resources mentioned during the episode:

Books by John Ratey:  Driven to Distraction, SPARK 

BJ Fogg: The Fogg Behavior Model 

The Huberman Lab: #1 Health Podcast 

Merlin Mann Inbox Zero 

BrCin-Derived Neurotropic Factor (BDNF)

We covered sugar, sleep, and screens in this interview, but there are two more!  Get Alan’s eBook, “5 Things We're Doing Every Day that Make Our ADHD Worse”  

Love this podcast and haven’t left a review yet?   Here’s a link to make it easy,  and hey, thanks! 

© 2025 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops  / Outro music by Vladimir /  Bobi Music / All rights reserved.