ADHD Crash Course

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

Ever spend way too long researching a “simple” decision—only to feel more confused than when you started? You’re not alone. In this episode I talk about why ADHD brains fall into the “over-research” trap and how to get out of it. Learn why perfectionism, attention regulation, and priority overload lead to analysis paralysis—and the tools you can use to start making “good enough” decisions with confidence!00:00 – Intro: The ADHD over-research trap 00:30 – Why ADHD brains get stuck in research mode 01:10 – Attention regulation: why too many tabs = overwhelm 01:40 – The pedometer story: how too many features = confusion 02:30 – Narrowing your priorities = more clarity 03:00 – Perfectionism & decision fatigue 03:30 – Maximizers vs. Satisficers (and why “good enough” is powerful) 04:30 – What’s really at stake? Weigh the impact 05:00 – Save your energy for what matters 05:40 – Set time and option limits 06:30 – Accepting uncertainty: the hardest (but most freeing) part 07:00 – Final thoughts: Stop spinning. Start moving.

Why are transitions—like stopping watching Netflix to pay bills or switching from reading to getting ready for bed—so exhausting when you have ADHD? In this episode, I break down why transitions are uniquely challenging for people with ADHD and what you can do to make them easier.We’ll talk about:Why your brain resists change (even for things you like!)The power of a “neutral” activity between tasksReal-life examples, like my client “Jenna,” and how small changes helped her sleep more and stress lessHow to reduce energy drain and stop white-knuckling your way through the day✨ I'm an occupational therapist and executive functioning coach. My goal is to help people with ADHD make life easier—so you don’t have to work so hard just to keep up.👉 Subscribe for practical, neurodivergent-friendly strategies here: You Tube ChannelClarity Coaching Newsletter (ADHD Strategies to your inbox!)

In this video, I unpack the myth of laziness—especially how it shows up for people with ADHD. If you've ever told yourself, “I’m just lazy,” or felt frustrated by your inability to take action, this is for you.We'll walk through my "Am I Lazy?" Flowchart, a simple self-coaching tool that helps you identify what's really getting in the way—whether it's mental fatigue, lack of clarity, or overwhelm—and figure out how to move forward. Spoiler alert: laziness isn’t the answer. Stuckness usually is.✅ Learn how to get curious (not critical) ✅ Find practical ways to get unstuck ✅ Rebuild trust in your ability to rest, prioritize, and take action🔗 Use the link to download the flowchart!This episode on YouTube✨ Interested in More Support? Join my group coaching program!

The Perfect Planner for ADHD? Let’s Talk Time Systems That Actually WorkIf you’ve ever thought this planner is going to change my life... only to abandon it weeks later, you are not alone! Today, we’re diving into the REAL reason planners often don’t work for ADHD brains—and what to do instead. In this video, I walk you through: ✔️ The 3 essential parts of an ADHD-friendly time system✔️ Why your brain shouldn't be your to-do list✔️ How to use a dump list without drowning in it✔️ The importance of retrieval (not just collection)✔️ What to do with “boomerang tasks” that come back later✔️ And why it’s 100% okay to switch up your planner (really!)I’ll also share how I personally use my system—weekly planning, daily focus, and energy management—to stay ahead of chaos, without running myself into the ground.#ADHDplanner #ExecutiveFunctioning #ADHDtimeManagement #OccupationalTherapist #DumpList #ADHDcoaching #CalmSystems #neurodivergentlife 👇 Jump to what you need:00:00 - Welcome! Why ADHD and planners often clash01:00 - Part 1: Collection & Dump List02:00 - Why your brain shouldn't store everything03:00 - The danger of using your dump list every day04:00 - It’s okay to switch planners if you have ADHD05:00 - What about habits? Where (and when) they fit in06:00 - Part 2: Retrieving & Applying (aka Planning)07:00 - Daily views vs. weekly spreads — find what works08:00 - Example: Planning a chaotic day with ADHD09:00 - Part 3: Monitoring (aka Boomerang Tasks)10:00 - Wrap-Up + Tools to go deeper📌 Want more support? Learn about my group coaching program: https://theadhdclaritycoach.com/page/eyb-group-programFind Other Coaching Videos on my You Tube Channel: https://www.youtube.com/@theadhdclaritycoach

ADHD and Executive Functioning – The Manual vs Automatic Transmission AnalogyManaging everyday tasks with ADHD can take so much more effort than we think it should! In this video, we explore an analogy that helps explain what it's like to live with ADHD: driving a manual transmission vs. an automatic.This isn't about which brain "version" is better or worse—it's about understanding that you may need to learn how to consciously "shift gears" when others do it automatically. This DOES take more effort in the beginning, but once you master your own system, it becomes second nature!👉 Learn how to stop judging yourself and find the strategies that work for YOUR brain!#ADHDBrain #ExecutiveFunction #ADHDAnalogies #ADHDExplained #ManualTransmissionBrain#NeurodivergentMind #ADHDAwareness #ADHDAccommodations🔗 Learn more about my Group Coaching Program: https://theadhdclaritycoach.com/page/eyb-group-program🕒 Timestamps:00:00 – Intro: ADHD and the Car Analogy00:30 – Automatic vs. Manual Transmission Explained01:00 – Executive Functioning & the ADHD Brain02:00 – Why Some Skills Feel Harder With ADHD03:00 – Making Lists: It’s Not That Simple04:00 – Breaking Down the Breakdown: Why Lists Fail05:00 – Compassion and Curiosity: Not Everyone Gets It06:00 – Advocating for Yourself Without Burning Out06:30 – Normalizing Manual Transmission: Building Your Own Systems07:00 – Real-Life Example: When Automatic Feels Awkward07:30 – Wrap-Up: Understanding the Difference Makes All the Difference08:00 – Next Steps & Resources for Support

🧠 The Perfect Planner for ADHD? Let’s Talk Time Systems That Actually WorkIf you’ve ever thought this planner is going to change my life... only to abandon it weeks later, you are not alone! Today, we’re diving into the REAL reason planners often don’t work for ADHD brains—and what to do instead. In this video, I walk you through: ✔️ The 3 essential parts of an ADHD-friendly time system✔️ Why your brain shouldn't be your to-do list✔️ How to use a dump list without drowning in it✔️ The importance of retrieval (not just collection)✔️ What to do with “boomerang tasks” that come back later✔️ And why it’s 100% okay to switch up your planner (really!)I’ll also share how I personally use my system—weekly planning, daily focus, and energy management—to stay ahead of chaos, without running myself into the ground.#ADHDplanner #ExecutiveFunctioning #ADHDtimeManagement #OccupationalTherapist #DumpList #ADHDcoaching #CalmSystems #neurodivergentlife 👇 Jump to what you need:00:00 - Welcome! Why ADHD and planners often clash01:00 - Part 1: Collection & Dump List02:00 - Why your brain shouldn't store everything03:00 - The danger of using your dump list every day04:00 - It’s okay to switch planners if you have ADHD05:00 - What about habits? Where (and when) they fit in06:00 - Part 2: Retrieving & Applying (aka Planning)07:00 - Daily views vs. weekly spreads — find what works08:00 - Example: Planning a chaotic day with ADHD09:00 - Part 3: Monitoring (aka Boomerang Tasks)10:00 - Wrap-Up + Tools to go deeper📌 Want more support?💬 Learn about my group coaching program: https://theadhdclaritycoach.com/page/...

Struggling to keep track of all the things? 😵‍💫 You’re not alone—and there’s a better way. In this video, ADHD coach and occupational therapist Donae introduces a powerful executive functioning tool: the Dump List Weekly Planner. This simple, ADHD-friendly system helps you organize your mental clutter, break down overwhelming tasks, and plan your week without burnout.Whether you’ve been officially diagnosed with ADHD, suspect you might have it, or just find adulting and executive functioning exhausting, this strategy is designed for brains like yours.🔹 What You’ll Learn:How to use a "dump list" to declutter your mindWhy looking at everything every day is hurting your productivityHow to break multi-step tasks (like taxes and returns!) into doable piecesWhen (and why) to ignore your to-do listA system that works with your brain—not against it🎧 Also available on the ADHD Crash Course podcast!📋 FREE ADHD Planner Download ➡️ https://theadhdclaritycoach.com/page/dump-list-planner-freebie✨ Interested in More Support for your overwhelm needs? Join my group coaching program!https://theadhdclaritycoach.com/page/eyb-group-program🔔 Subscribe for more tools built for your brain!📌 Don't forget to like, subscribe, and hit the bell #ADHDCoach #OccupationalTherapist #AdultADHD #ExecutiveFunction #ToDoListTips #DumpList #ADHDPlanner #NeurodivergentProductivity #ADHDSupport #ADHDEducation #ADHDStrategies #WeeklyPlanning⏱️ Timestamps:00:00 – Introduction: Who this video is for (ADHD, executive functioning challenges)00:38 – What is a Dump List and Why It’s Helpful01:25 – Step 1: Dump everything from your brain (no order, no judgment)02:10 – Step 2: Identify what must happen this week03:00 – How to break down multi-step tasks like taxes04:00 – Dealing with non-urgent tasks like driving lessons05:00 – Key Rule: Hide the dump list after planning your week06:00 – Why reviewing the whole dump list daily causes overwhelm07:00 – Example: Breaking down a task like getting passports08:00 – How to assign small pieces of big tasks to specific days09:00 – Example: Medications & time-based reminders10:00 – Example: Annoying errands like returns – how to handle them11:00 – Example: Dealing with emotional or frustrating tasks like insurance claims12:00 – How to use a calendar to track “boomerang” tasks13:00 – Ways to break down tasks: Steps, Time, Emotional energy14:00 – Getting more information before plugging in a task15:00 – How to handle missed tasks & why flexibility matters16:00 – Glass balls vs plastic balls: Prioritizing what matters17:00 – Key ADHD challenge: Filtering and prioritizing18:00 – Summary: Focus only on what’s in front of you each day#ADHDCoach #OccupationalTherapist #AdultADHD #ExecutiveFunction #ToDoListTips #DumpList #ADHDPlanner #NeurodivergentProductivity #ADHDSupport #ADHDEducation #ADHDStrategies #WeeklyPlanning

🧠 ADHD in Girls: What It Really Looks Like | Real Stories & Insights📌 What does ADHD look like in girls? Is it different from how it appears in boys? And why does it matter?In this episode, we dive deep into what ADHD can look like in girls and women—through the lens of eight real-life stories. From emotional regulation issues to sensory processing disorders, we'll uncover how ADHD impacts daily life and relationships and why it can be easy to miss or misinterpret these impacts.These stories reveal the unique, often overlooked ways ADHD shows up in girls, especially the inattentive type that’s commonly missed in childhood. If you’re an adult woman exploring an ADHD diagnosis, or a parent wondering if your daughter might have ADHD, or a professional who supports neurodivergent individuals, this is for you!As an ADHD coach and occupational therapist, I’ve worked with countless women who were diagnosed later in life—and their journeys often begin with stories like these.Understanding ADHD in Girls: Real Life Stories and Insights:TIME STAMPS00:00 ADHD and girls03:44 Ellie08:42 Natalia12:43 Meg16:38 Jessie20:23 Shreya22:47 Jada24:58 Faith27:59 Lily31:14 Wrap Up🧠 Looking for Support for Learning to Work With Your Brain?Join the waitlist for my next group program here 

Parents often grapple with sensory overload, especially when their needs clash with their children's. Guilt and pressure to keep going can lead to burnout. The conversation emphasizes self-care and gives practical strategies like taking sensory breaks and open discussions with kids. It also highlights the importance of building awareness around sensory differences, allowing both parents and children to thrive. Ultimately, cultivating self-compassion can help navigate these challenges more effectively.