The ADHD Clarity Coach: ADHD Crash Course

Learn about my group coaching program here!Schedule a call for 1:1 coaching here!Ever feel stuck on something that should be simple- like a return, a phone call, a form- and suddenly the task feels impossible? You’re not being lazy or dramatic. You’re probably dealing with hidden friction, and today we’re learning how to become a Friction Detective.In this video you’ll learn:Why “simple” tasks drain so much energyWhy pushing through friction burns your energy budgetHow to identify hidden friction in your task, environment, and thoughtsA step-by-step method to make life easier (and kinder) on your ADHD brainThis is one of the most game-changing skills my clients learn!TIMESTAMPS00:00 – Why “simple” tasks can feel impossible00:32 – What is friction?00:54 – The ADHD energy budget01:34 – Step 1: Believe yourself when something feels hard01:52 – Step 2: Get curious about the friction02:10 – Example: Why returns are secretly multi-step tasks03:30 – Hidden steps you may not realize are draining you04:00 – Environmental friction (clinic story)05:08 – Thought friction and shame spirals05:45 – How to start eliminating hidden friction06:20 – Practical mindset shifts06:50 – Why this strategy boosts confidence & preserves energy07:05 – Final encouragement + wrap upADHD strategies, ADHD executive function, ADHD life hacks, ADHD coach, ADHD adults, late-diagnosed ADHD, executive dysfunction, motivation with ADHD, ADHD energy management, practical ADHD tips, ADHD returns task, ADHD task paralysisIf this helped, let me know in the comments!For coaching information, visit: www.theadhdclaritycoach.com

Today we’re talking about practical, realistic, brain-friendly ways to lower stress, avoid burnout, and protect your energy during the holidays.No perfection- just strategies that actually work your brain!In this video we cover: ✅ Why holidays feel so intense with ADHD ✅ How to simplify without losing joy ✅ A better way to look at your calendar ✅ Supporting executive functioning during busy seasons ✅ Delegation, automating, reducing decisions ✅ Building in recovery time ✅ Anchoring habits for emotional + physical regulation ✅ Self-compassion during a messy, beautiful season👇 Tell me in the comments: What helps YOU prevent overwhelm during the holidays?✨ If you're navigating ADHD and want support, coaching info is here: https://theadhdclaritycoach.comSubscribe for more practical ADHD tools and encouragement!⏱️ Timestamps00:00 — Welcome + holiday overwhelm is “both/and” 00:47 — The pressure ADHD brains feel this time of year 01:05 — Strategy #1: Simplify what actually matters 02:13 — Practical ways to simplify gift giving 02:55 — Why simplifying isn’t “all or nothing” 03:13 — Strategy #2: Look at your calendar differently 04:00 — Bird’s-eye view planning for energy budgeting 04:42 — Strategy #3: Support executive functioning 05:10 — Reduce decisions, delegate, automate, externalize 05:53 — Strategy #4: Build in recovery + buffer time 06:48 — Sensory overload + creating space to regulate 07:25 — Strategy #5: Create daily anchors 08:10 — Protecting sleep, food, hydration, meds, movement 08:45 — Strategy #6: Practice self-compassion 09:18 — “Good enough” holidays still count 09:45 — Share Your Ideas!

What if I told you there’s a free, 10-second tool that can help calm your ADHD brain, reduce stress, support sleep, improve mood, and build emotional resilience?In today’s video, we’re talking about gratitude practice for ADHD brains—and not the unrealistic, perfectionistic version you may have been told to do. I’ll walk you through simple, practical ways to make gratitude accessible, doable, and actually helpful for ADHD nervous systems.We’ll cover: ➤ Why traditional gratitude practices can feel hard for ADHD ➤ How to make gratitude present through savoring ➤ Why verbal or kinesthetic processing may work better than writing lists ➤ Easy, ADHD-friendly ways to remember gratitude ➤ Using gratitude to help with sleep ➤ How a Ta-Da List gives you all the benefits without the pressureGratitude doesn’t have to be deep, profound, or perfect- just to be practiced. And when you approach it in ADHD-friendly ways, it can truly change the way you move through your day.💛 If you’re diagnosed later in life with ADHD and want practical support, tools, and coaching, you can learn more at my website.🔔 Don’t forget to like, subscribe, and share this with someone who needs a guilt-free approach to gratitude.⏱ Video Timestamps00:00 – A 10-second tool for ADHD regulation 00:25 – Why calming the nervous system is gold for ADHD 00:40 – What makes gratitude hard for ADHD brains 01:20 – Perfectionism, out-of-sight-out-of-mind, and other barriers 01:55 – Savoring: an in-the-moment gratitude tool 02:40 – Verbal gratitude for verbal processors 03:20 – Cues and reminders that work with ADHD 03:50 – Gratitude to help with sleep 04:35 – The Ta-Da List: ADHD-friendly gratitude 05:20 – Final thoughts: you don’t have to feel grateful to practice gratitude

Explore the concept of locus of control and how it directly impacts managing ADHD. Discover the difference between internal and external control to better focus your energy. Learn practical strategies for overcoming obstacles and improving planning. Dive into managing big emotions and energy fluctuations with actionable tips. Embrace a growth mindset, recognizing that making realistic changes can lead to significant improvements. Gain insights on how to respond to external skepticism while conserving your energy.

WATCH THIS EPISODE ON YOUTUBE✉️JOIN MAILING LIST: https://theadhdclaritycoach.com/page/mailing-list👥 GROUP COACHING:https://theadhdclaritycoach.com/page/eyb-group-program          👤 1:1 COACHING:https://theadhdclaritycoach.com/page/coaching-services         _______________________________________________________________________I’m Donae, occupational therapist and executive functioning coach—and I’m here to help make life easier for ADHD brains, without shame.If you’re always chasing a never-ending to-do list, feeling like you're behind no matter how hard you try, this episode is for you.We’re talking about tolerating "undone".Not everything on our list gets finished, and that’s not an ADHD failure, that’s just life. But when you live with ADHD, that undone feeling can trigger panic, shutdown, or burnout. You don't trust yourself to stay on top of things and it's hard to know what to focus on.So how do you build trust in yourself when nothing ever feels “done”? How do you keep moving without relying on last-minute chaos?We'll talk about that in this episode- No shame, just practical problem-solving.ADHD tips, ADHD coach, executive functioning ADHD, ADHD time management, how to manage ADHD, realistic ADHD help, ADHD to-do list, overwhelmed ADHD, trust yourself ADHD, ADHD and productivity, ADHD without shame, neurodivergent routines, how to focus ADHD, done is a lie, how to prioritize ADHD, ADHD systems

Explore practical ways to tackle self-care and hygiene challenges faced by those with ADHD. Discover why these issues often carry shame and how to reframe them as functional difficulties. Learn about the impact of executive functioning on daily routines, and find tips for organizing your environment to reduce sensory friction. Embrace self-compassion, experiment with flexible techniques, and understand the importance of respecting your energy budget. It's time to treat yourself with kindness and ease into self-care!

✉️JOIN MAILING LIST: https://theadhdclaritycoach.com/page/mailing-list👥GROUP COACHING:https://theadhdclaritycoach.com/page/eyb-group-program      👤1:1 COACHING:https://theadhdclaritycoach.com/page/coaching-services     _____________________________If you’re about to head to college (or you’re already there) and you’re wondering how to not get swallowed by overwhelm, this episode is for you.College shifts the game: in high school, there are rails and structure built in. In college? Not so much. That’s why folks with ADHD often hit a wall.In this episode, I’m walking you through 10 ADHD‑friendly tips for transitioning to college — practical strategies to help you build your support, your routines, and your resilience.00:00:00 Intro & why this matters~00:02:50 Tip 1: Use/maintain accommodations~00:03:45 Tip 2: Be realistic in class scheduling~00:05:15 Tip 3: Semester setup / get systems in place~00:06:15 Tip 4: Read the syllabus & extract key info~00:07:15 Tip 5: Daily habit of checking email & assignments~00:08:00 Tip 6: Weekly review / bird’s-eye planning~00:09:20 Tip 7: Choose study spaces that fit your brain~00:10:10 Tip 8: Adapt to how you learn (audio/visual etc.)~00:11:00 Tip 9: Medication logistics & boundaries~00:12:20 Tip 10: External accountability & supports~00:13:00 Tip 11: Self‑care: body, sleep, nutrition00:14:00+Wrap-up & encouragementADHD, ADHDinCollege, ADHDtips, CollegeWithADHD, StudyWithADHD, NeurodivergentStudents, ExecutiveFunction, ADHDCoach, CollegePrep, ADHDSupportingTools, AcademicSuccess, ADHDTransition, NoShameADHD, BrainFriendlyStudying, NeurodiversityEducation

Explore how shame can sabotage progress for those with ADHD. Discover how it undermines problem-solving and replaces curiosity with avoidance. Learn the importance of asking 'how' instead of 'why' to uncover solutions. Brene Brown's insights highlight that connection and authenticity can banish shame's power. Embrace self-compassion and community support to break free from harmful narratives. This thought-provoking discussion reveals that shame is just a story, while curiosity opens doors to possibility.

✉️JOIN MAILING LIST👥ABOUT GROUP COACHING👤ABOUT 1:1 COACHING 🎥YOUTUBEIf you have ADHD, you've likely spent a good portion of your life masking—suppressing or hiding traits to fit into environments that weren’t designed for your brain. In this episode, I’m diving into what masking really is, how it shows up in everyday life (like interrupting or stimming), and most importantly, what we can do instead to show up more authentically, while still respecting ourselves and the people around us.I’m an occupational therapist and executive functioning coach, and I’m here to make life with ADHD easier and more empowering.Timestamps: 00:00 - Intro: Why we need to talk about masking 00:42 - What is masking in ADHD? 01:30 - Why we mask (hint: it’s about survival) 02:00 - Interrupting: Impulsivity, emotional regulation & working memory 03:45 - Masking vs. problem solving in social situations 04:50 - Stimming: What it is & how masking impacts it 06:10 - The need for dignity, collaboration & support 07:00 - Masking vs. healthy growth: What’s the difference? 08:15 - Real-life story: Masking during grad school interviews 09:45 - How masking blocks authentic connection & opportunity 10:30 - Final thoughts: What to do instead of masking👉 Join my mailing list for weekly ADHD tools, insights, and compassionate strategies for real life.

Navigating emotional regulation can be challenging, especially with ADHD. Discover how perceived threats, not just physical ones, affect your decision-making. Learn about the story of a bee and an SUV, illustrating the difference between reacting and choosing. Understand why we say 'yes' out of fear and identify core issues versus long-term consequences. Plus, delve into how even lying can be a nervous system response. Strategies for calming your mind and making better choices are also explored, making for insightful listening.