Ep 109. Emotional Regulation & ADHD: Tools That Work (Even If You Hate Mindfulness)

Emotional regulation isn’t about “staying calm”. It’s about experiencing the full range of emotions while still staying in control when we face big feelings. 

In this episode, I break down emotional regulation into a powerful, practical pyramid that offers skills at each "level" : body-based, skill-based, and thought-based tools. 

You’ll learn why your reactions feel so strong, why “just breathe” isn’t enough, and what actually works—especially if the idea of meditation drives you nuts.

Whether you're raising kids, managing a career, or just trying keep it together in rush hour traffic, this episode gives you ADHD-friendly strategies to calm your nervous system and regain control without shame or overwhelm.

 00:50 – What emotional regulation actually means
01:50 – Why ADHD makes it harder to regulate emotions
02:50 – The Emotional Regulation Pyramid explained
04:00 – Body-based tools: your first line of defense
05:45 – Sensory strategies: proprioception & movement
06:30 – Ice water trick (diving reflex) to reset your system
07:10 – Why mindfulness & breathing are hard with ADHD
08:30 – How to make mindfulness ADHD-friendly
09:30 – Thought-based tools (top of the pyramid)
10:30 – Real-life example: why “just think positive” doesn’t work
12:00 – Why you need tools from all 3 levels
13:30 – Final thoughts & encouragement