Why ADHD Brains Need Subtraction

Tired of ADHD strategies that don’t work? Here’s what actually does. FREE training here: https://programs.tracyotsuka.com/signup

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Every year, many of us feel pressure to set resolutions, overhaul our lives, or become a “new version” of ourselves. That approach rarely works for ADHD brains.

In this episode, let’s talk about a different way forward. Instead of adding more goals, habits, or systems, this episode explores the power of choosing one word to guide the year and why simplicity works so well for ADHD brains. Tracy walks through the science behind why a single, emotionally charged word is easier to remember, easier to act on, and more motivating than long to do lists or rigid plans.

The episode also shares the personal experiences that shaped Tracy’s word for 2026, including major family health events, big transitions, and the decision to let go of a long time family home. Along the way, she explains why ADHD brains do not thrive on more, how clutter and obligation quietly drain cognitive bandwidth, and why subtraction can actually bring clarity, creativity, and energy back online.

You’ll hear how subtracting is not about minimalism or doing less for the sake of it, but about making space for what actually matters. From simplifying systems and commitments to questioning beliefs that no longer fit, this episode offers a grounded way to think about growth that does not rely on pressure or perfection.

If you’re feeling overwhelmed, stretched thin, or ready to stop carrying what no longer fits, this episode is for you.

Resources:

• Website: tracyotsuka.com
• Instagram: https://instagram.com/tracyotsuka 
• YouTube: https://www.youtube.com/@tracyotsuka4796
• FREE 3-days to Fall in Love With Your ADHD Brain training on Jan 6th:  tracyotsuka.com/ilovemybrain 
• Tired of ADHD strategies that don’t work? Here’s what actually does. FREE training here: https://programs.tracyotsuka.com

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If this podcast helps you understand your ADHD brain, Shift helps you train it. Practice mindset work in just 10 minutes a day. Learn more at tracyotsuka.com/shift

Instead of Struggling to figure out what to do next?

ADHD isn’t a productivity problem. It’s an identity problem.

That’s why most strategies don’t stick—they weren’t designed for how your brain actually works. Your ADHD Brain is A-OK Academy is different. It’s a patented, science-backed coaching program that helps you stop fighting your brain and start building a life that fits. 👉Learn more here: https://programs.tracyotsuka.com/aok-academy

Learn more by connecting with Tracy through Instagram, Facebook, LinkedIn, Pinterest, or visit adhdforsmartwomen.com.

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