Focus Forward: An Executive Function Podcast

Okay, so this week is a tasty episode! I invited Becca King, a registered dietitian and social media influencer with nearly 200k followers, to join me on Focus Forward to talk about food, ADHD, and Executive Function as the three are more interconnected than you might think. We talk about many aspects of food and cooking - how to lower or get rid of barriers that may prevent us from cooking or eating nourishing food, meal planning and how to make it work for you and how it may change as your life situation changes. We also talked about the importance of crunch (haha!), finding satisfaction in the food we eat, and how to remove the guilt or shame we might feel when we don’t cook or eat how we feel like we “should”. Becca follows an “all foods fit” approach to nutrition and really helps people get to a place where they can nourish themselves with nutrient-dense foods and eat the fun stuff, too. Thanks for listening and be sure to check out Becca’s instagram and resources in the show notes below!Show NotesLearn more about Becca KingInstagram: www.instagram.com/adhd.nutritionistBecca’s Tips for Remembering to Eat: https://drive.google.com/file/d/1Os3jH51Y-7BwNQdn7zSntTzj1b2FBswP/view?usp=drive_linkBecca’s Sensory Descriptors to help understand your sensory preferences with food: https://drive.google.com/file/d/1gjbDnVhwDIvYbodCGtu7tGB0vbWS60aU/view?usp=drive_linkADHD and FoodExecutive Dysfunction 101: How to Treat ADHD's Most Difficult Symptom: https://www.beyondbooksmart.com/executive-functioning-strategies-blog/executive-dysfunction-101-how-to-treat-adhds-most-difficult-symptom#howtotreatEDADHD Diet For Adults: Foods To Eat And Avoid:https://add.org/adhd-diet/Nutrition in the Management of ADHD: A Review of Recent Research:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10444659/Nutrition and ADHD: https://chadd.org/about-adhd/nutrition-and-adhd/Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in Touchpodcast@beyondbooksmart.comInstagram/Facebook/Tiktok: @beyondbooksmartcoaching

As Executive Function coaches, we often talk about how working on Executive Function skills is really an act of building self-confidence. Learning to be confident in yourself and believing you can get through the hard stuff is the key to trying new things, reaching your goals, and truly making a lasting difference in all areas of life. We work hard to build this confidence in our clients, just as my guest today does with his college students. James Sanders the third is a professor of public speaking and interpersonal communication at Fayetteville Technical Community College in North Carolina. He joined me to share how teaching public speaking has shown him how students can truly blossom when they step outside of their comfort zone. I’ll let him tell you more about the work he does, but this man is making positive change happen wherever he goes. We talked about the importance of community, of trusting yourself, and saying yes to the scary things that are a stepping stone towards reaching your goals. In addition to being interesting to talk to and an inspiring ray of sunshine,

Vin Kachurik, Cass Estey, and Maria Ares from Beyond BookSmart answer top questions on summer support, motivation, and transitions. They discuss balancing structure and downtime, resource management using the spoon theory, and maximizing task efficiency with the Eisenhower Matrix. Practical tips for students transitioning to college and enhancing productivity are shared.

This podcast explores the symbiotic relationship between creativity and Executive Function skills. Benefits of creative hobbies, understanding the Window of Tolerance, and managing perfectionism are discussed. Practical strategies for embracing imperfections, enhancing creativity through emotional regulation, effective planning, and time management in creative projects are also covered.

Respiratory therapist and sleep specialist Marlee Boyle discusses the importance of sleep for individuals with ADHD, addressing topics such as sleep apnea, circadian rhythms, insomnia therapy, and supporting children's sleep. Strategies like CBT-I, CPAP machines, light therapy, and meditation apps are explored to empower better sleep quality and manage ADHD symptoms.

Today’s conversation explores a really important topic - the occurrence of ADHD with other diagnoses, also known as comorbidities. If you aren’t sure if this topic applies to you, I encourage you to listen anyway because you might end up learning something that could truly, truly help yourself or someone you love in ways you never expected. I learned so much from my guest, Dr. Roberto Olivardia, who is a clinical psychologist and lecturer at Harvard Medical School. I met Roberto at the ADHD conference in Baltimore last year and was excited to get him on Focus Forward. He’s just a wealth of knowledge and super interesting to talk to. Roberto and I started out exploring the comorbidities that can occur with ADHD, such as OCD, anxiety, depression, and bipolar disorder. Our conversation led us to sleep and sleep apnea and eating disorders in boys and men and the connection to ADHD here, too. This important connection is not talked about or studied as much as it needs to be. Thank you for listening and I hope our conversation resonates with you or someone you love.Show NotesLearn More About Dr. Roberto OlivardiaRoberto Olivardia’s profile: https://www.mcleanhospital.org/profile/roberto-olivardiaMcLean Hospital’s Free Mental Health Webinars: https://www.mcleanhospital.org/video-series/mental-health-webinarsFacing Insecurities With Body Dysmorphic Disorder - webinar hosted by Roberto: https://www.mcleanhospital.org/video/facing-insecurities-body-dysmorphic-disorderThe Adonis Complex: How to Identify, Treat and Prevent Body Obsession in Men and Boys: https://www.amazon.com/Adonis-Complex-Identify-Prevent-Obsession/dp/068486911X/Roberto Olivardia on YouTube:https://www.youtube.com/results?search_query=roberto+olivardiaLearn More about the Connection between ADHD and Other DiagnosesWhat Is Complex ADHD? Symptoms, Diagnosis & Treatment by Theresa Cerulli, MD:https://www.additudemag.com/complex-adhd-symptoms-diagnosis-treatment/Not Just ADHD? Helping Children with Multiple Concerns: https://www.cdc.gov/ncbddd/adhd/features/not-just-adhd.htmlAre Eating Disorders Related to Attention Deficit/Hyperactivity Disorder? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4777329/Is obstructive sleep apnea associated with ADHD? https://pubmed.ncbi.nlm.nih.gov/21808754/Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in Touchpodcast@beyondbooksmart.comInstagram/Facebook/Tiktok: @beyondbooksmartcoaching

Hi everyone! It’s a special day for us here at Focus Forward. Today marks our 40th episode, just days ahead of our two-year podcast anniversary. I want to thank our amazing team at Beyond BookSmart and of course, you, our listeners. It means so much to us to know that so many are finding the work that we are doing here at Focus Forward helpful.Today’s episode is also really special because I had the ultimate privilege and joy of getting to sit down with Ellen Galinsky. Ellen is the OG of researching and writing about Executive Function skills, parenthood, and child development. In addition to being the author of many books, she also founded the Families and Work Institute along with many other life accomplishments you can read about in her bio. You may have heard of or read her book “Mind in the Making” which explores seven life skills young kids need to thrive - and these life skills are Executive Function skills! In her books, she takes the brilliant work done by researchers all over the world and writes about it in a way that we non-researchers can understand and use in our lives. She’s done the same in her new book, The Breakthrough Years, which comes out in a couple of weeks on March 26. The Breakthrough Years teaches us more than just how to help our teenagers thrive, it helps us understand them. As you’ll hear Ellen explain, she asked teenagers what they want people to know about them and the messages that teens want us adults to hear make up the five chapters of the book. So tune in and learn how to help raise thriving teens through a deep knowledge of what drives them and through the application of Executive Function strategies. Learn More About Ellen GalinskyEllen Galinsky’s Websitehttps://www.ellengalinsky.comThe Breakthrough Yearshttps://ellengalinsky.com/the-breakthrough-years/Mind in the Makinghttps://www.mindinthemaking.org/Families and Work Institutehttps://www.familiesandwork.org/Other Parenting Resources I’ve Been Loving LatelyLisa Damour’s books and "Ask Lisa" podcastAliza Pressman’s book and "Raising Good Humans" podcastNever Enough by Jennifer Breheny WallaceAdam Grant’s books and “Rethinking” podcast (not parenting-focused, but still very much applicable!)Kenneth Ginsburg’s book, Congrats - You’re Having a Teen! Contact Us!Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in Touchpodcast@beyondbooksmart.comInstagram/Facebook/Tiktok: @beyondbooksmartcoaching

Today’s episode covers a topic that’s close to my heart - both as a parent and an Executive Function coach. We’ll be talking about self-advocacy for kids and adolescents with Dr. Nerissa Bauer, a behavioral pediatrician from Indiana whom I met through my colleague Wendy Craven. Nerissa and I got to meet in person at the ADHD conference in 2023, which was just so much fun that I had to bring her onto Focus Forward! Together, we explored the importance of emotional literacy, which empowers kids to recognize and express their feelings effectively. We also discussed how kids, especially those facing learning challenges or other diagnoses, can learn to advocate for themselves. You’ll hear Dr. Bauer share invaluable insights and actionable tips for parents and caregivers of all ages, from toddlers to high school seniors. I hope you enjoy listening to our conversation as much as I enjoyed being a part of it! Here are the show notes from today's episode: Learn More About Dr. Nerissa BauerYouTube Channelhttps://www.youtube.com/@NerissaBauerMDLinkedIn https://www.linkedin.com/in/nerissa-bauer-md-mph-faap-4b692967/Let’s Talk Kids’ Healthhttps://www.letstalkkidshealth.org/Teach Me ADHD Virtual Course for Parents and Kidshttps://www.letstalkkidshealth.org/teach-me-adhd-sales-page-general-registrationSelf-Advocacy Resources6 tips for helping your grade-schooler learn to self-advocatehttps://www.understood.org/en/articles/6-tips-for-helping-your-grade-schooler-learn-to-self-advocateThe Importance of Self-Advocacyhttps://www.understood.org/en/articles/the-importance-of-self-advocacyGetting Students on the Road to Self-Advocacyhttps://www.edutopia.org/article/getting-students-road-self-advocacy/Self-Advocacy for College Studentshttps://www.ldonline.org/ld-topics/self-esteem-stress-management/self-advocacy-college-studentsEmotional LiteracyMarc Brackett, PhD talks emotional literacy with Brene Brownhttps://brenebrown.com/podcast/dr-marc-brackett-and-brene-on-permission-to-feel/Emotional Knowing and Emotional Literacyhttps://www.psychologytoday.com/us/blog/envy/202209/emotional-knowing-and-emotional-literacyDeveloping Emotional Literacy Across the Grade Levelshttps://www.edutopia.org/article/developing-emotional-literacy-across-grade-levels/Get in TouchLearn more about Beyond BookSmart: https://www.beyondbooksmart.com/podcast@beyondbooksmart.comInstagram/Facebook/Tiktok: @beyondbooksmartcoaching

Hi everyone! In today’s episode, I sat down with Dr. Bianca Busch to talk about college students, their experiences adjusting to college, and how they can take care of their mental health. Dr. Busch is a psychiatrist in the Dallas, TX area and also the founder and CEO of The College Psychiatrists, an organization dedicated to supporting the mental health needs of college students.We explored topics such as the importance of emotion regulation - always a fave of mine, learning to recognize and manage feelings of overwhelm, and the role of friends and other support networks in promoting mental well-being in college students. As we know, the college experience is not just about academics as students must learn how to balance classroom demands with healthy social relationships. With a compassionate approach, which really resonated with me, Dr. Bush offered guidance on fostering resilience and building a foundation for success both in college and after graduation. Listen to learn from her knowledge and experience as she shares her insights into the unique challenges that college students face today.Here are some relevant resources from today's episode: Learn More About Dr. Bianca Buschhttps://www.drbiancabusch.com/https://www.collegepsychiatrist.com/https://www.instagram.com/collegepsychiatrist/Overwhelmed by College? Here's How to Regain Controlhttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/overwhelmed-by-college-heres-how-to-regain-controlFreshman Social Jitters? 5 Tips to Making Friends in Collegehttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/freshman-social-jitters-5-tips-to-making-friends-in-collegeWhat College Students Struggle with Most (and what you can do to help)https://www.beyondbooksmart.com/executive-functioning-strategies-blog/what-college-students-struggle-with-most-and-what-you-can-do-to-helpBefore Heading to College, Make a Mental Health Checklisthttps://www.nytimes.com/2022/07/08/well/mind/mental-health-college-students.htmlTwo Keys to Helping College Students Feel Like They Belonghttps://greatergood.berkeley.edu/article/item/two_keys_to_helping_college_students_feel_like_they_belonContact Us!Reach out to us at podcast@beyondbooksmart.comIG/FB/TikTok @beyondbooksmartcoaching

This week’s episode is focused on something that is both widespread and completely misunderstood - imposter syndrome. After all, there’s nothing inherently wrong with people who feel like imposters. It’s not a syndrome - especially to the degree to which the term “syndrome” is appropriate. In reality, the more accurate name is something more like “imposter phenomenon, which is actually a term coined by the original researchers on this subject, Pauline Clance and Suzanne Imes, in their initial papers. Regardless of what you want to call it, feeling like an imposter who doesn’t deserve the success they’ve experienced or the position they’re in is all too common in today’s world. Left unchecked, feeling like an imposter can grow beyond self-doubt and prevent us from feeling fulfilled or confident in all areas of our lives. Luckily, my guest today is Dr. Nicole Pulliam - aka the perfect person to help you overcome your self-doubt! I was connected with Nicole through a colleague of mine, Allison Larthey, who saw her speak at the Women’s Leadership Summit in NJ in the fall of 2023. After having the pleasure of speaking with her for this episode, I now know why she was so impressed by Nicole’s presentation. Tune in to hear our conversation about how to manage feeling like an imposter, the impact of it on our lives, and what you can do to better support yourself and those around you. Here are the show notes for today's episode: Learn More About Dr. Nicole Pulliamhttps://www.realandworthyllc.com/https://www.youtube.com/watch?v=HbSFe0FumnkLearn more about Imposter (or Impostor, both are right) PhenomenonThe Imposter Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention - Clance and Imeshttps://www.womeninanesthesiology.org/wp-content/uploads/2017/03/ip_high_achieving_women.pdfImposterism, Perfectionism, and Burnout – A Toxic Triad - Dr. Tracey Markshttps://www.youtube.com/watch?v=9BMSsKWJ8gsStop Telling Women They Have Imposter Syndromehttps://hbr.org/2021/02/stop-telling-women-they-have-imposter-syndromeFeeling Like an Impostor Is Not a Syndromehttps://slate.com/business/2016/04/is-impostor-syndrome-real-and-does-it-affect-women-more-than-men.htmlIt's Not 'Impostor Syndrome' When You're Black and Womanhttps://watercoolerconvos.com/2016/04/20/its-not-impostor-syndrome-when-youre-black-and-woman/Dealing with Imposter Syndrome (ADHD Storytime from How to ADHD)https://www.youtube.com/watch?v=g6wbCf0gNSwThe Connection Between ADHD and Imposter Syndrome | Psychology Todayhttps://www.psychologytoday.com/us/blog/on-your-way-with-adhd/202302/the-connection-between-adhd-and-imposter-syndromeContact Us!Reach out to us at podcast@beyondbooksmart.comIG/FB/TikTok @beyondbooksmartcoaching