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The advice most parents get about youth sports can backfire fast: pushing harder, moving up sooner, and chasing the next level can actually derail a kid’s love of the game. Dr. Jen Fry, a former college volleyball coach who has worked at nearly every level of the sport, reveals what really drives burnout, wasted money, and stressed-out families—and what parents should look for instead.Jen brings a rare perspective from coaching youth, club, college, and elite volleyball, and she doesn’t sugarcoat the tradeoffs. She and Dr. Carey Heller unpack why “more” is not always better, how pressure starts when a kid shows early talent, and why the move from rec to travel can become a financial and emotional trap if families don’t ask the right questions first.You’ll discover: Why young kids often burn out after being pushed too hard too earlyThe real reasons to move a child up a level, and the red flags when it’s just social pressureHow to think about travel, time, money, sibling impact, and work schedules before signing onWhy many private lessons teach bad fundamentals instead of building themWhen fundamentals actually matter in team sports and why age matters less than readinessHow sideline coaching and car-ride critiques can create anxiety, confusion, and mistakesWhy cheerleading beats cross-examining if you want your child to stay confident and engaged Jen also breaks down a truth many parents miss: if you don’t understand the next level, you can’t accurately judge whether your child is ready for it. That gap leads to overinvesting in the wrong teams, overtraining at the wrong age, and expecting kids to perform like the family is on the line every time they step onto the court or field. This conversation is essential listening for parents navigating rec, club, travel, or elite sports—especially if you want your child to improve without losing joy, confidence, or balance along the way. ABOUT Dr. Jen Fry (she/her) is a conflict literacy expert, aka she says the things everyone else is thinking but avoiding. She’s a Sports Geographer (PhD, Michigan State University), tech founder, TEDxDuke speaker, and international presenter. She leads JenFryTalks, a firm at the intersection of conflict and culture, helping teams turn tension into clarity, accountability, and trust instead of awkward silence and side conversations. A former NCAA volleyball coach with 15 years across the PAC-12, Big Ten, and MEAC, Jen has delivered over 270 talks and trainings. She teaches leaders and teams how to communicate clearly, handle conflict without blowing things up, and actually fix things when things go sideways. She is the author of I Said No: How to Have a Backbone and Boundaries Without Being a Jerk, a practical and direct guide to setting boundaries, communicating with confidence, and saying what needs to be said without guilt or apology. Her new book, Before You Blame the Coach: A Parent’s Guide to Conflict, Perspective, and Pressure in Youth Sports, is a direct, practical guide for parents navigating the reality of youth sports, where emotions run high, expectations are unclear, and conflict shows up whether you’re ready for it or not. @jenfrytalks on IG, linkedin, twitter, facebook.  ABOUT THE HOST Dr. Carey Heller is a licensed psychologist and founding partner of Heller Psychology Group based in Bethesda, Maryland. He specializes in ADHD and executive functioning and focuses a fair amount on youth sports and ADHD.

Parents are often going about youth sports the wrong way - and Dr. Alli Young explains why pushing harder, specializing earlier, or tweaking medication without considering the full picture can backfire. If you have a kid in sports and want them to stay confident, motivated, and in the game longer, this conversation is for you. Dr. Carey Heller sits down with Dr. Alli Young, a psychiatrist specializing in lifestyle and sports psychiatry, to unpack the mental side of athletic performance for young athletes, parents, and coaches. From ADHD and anxiety to executive functioning, burnout, and the hidden pressure of juggling multiple teams, Dr. Young breaks down what actually helps kids thrive on and off the field. You'll discover: Why sports can reveal ADHD and anxiety symptoms that school and home might missHow executive functioning shows up in real game situations like following plays, processing coaching, and reacting in fast-paced sportsWhen medication can help and when it may blunt creativity, speed, or a child's sense of being themselvesWhy parents should listen for "I don't feel like myself" instead of dismissing itHow to reduce pressure by keeping sports kid-led, identity-light, and balanced with unstructured time The two mental health professionals also dig into the real tradeoffs of rec versus travel, playing multiple sports in the same season, and why "more reps now" is not always the smartest long-term strategy. Dr. Young shares a clear reminder that the goal is not to max out one season - it's to help kids build a sustainable relationship with sports that lasts for years, not months. Perfect for parents, coaches, and anyone supporting a young athlete who wants practical guidance without the usual pressure-cooker advice. If you're trying to help a child enjoy sports, handle challenges better, and avoid burnout, this episode delivers grounded, useful insight you can put to work right away. ABOUT Dr. Alli Young is a board-certified psychiatrist specializing in lifestyle and sports psychiatry, with more than a decade of experience at the intersection of mental health, sports, and performance. She founded a private practice that serves athletes throughout Florida and New York and is an Affiliate Professor of Psychiatry at FAU Charles E. Schmidt College of Medicine. She is a Fellow of the American Psychiatric Association and has been recognized as a Castle Connolly Top Doctor. More recently, she founded SidelinePsych, which aims to help parents, coaches, and leagues navigate the mental side of sports. @Sidelinepsych Carey Heller, Psy.D. is a licensed psychologist and co-founder of Heller Psychology Group based in Bethesda, Maryland. He specializes in ADHD and executive functioning. As part of this work, Dr. Heller does some work helping young athletes, especially those with ADHD, thrive on and off the field. Furthermore, he provides trainings to sports leagues and other organizations on supporting kids with ADHD in team sports.

In this episode of Being the Best Version of Yourself, host Dr. Carey Heller sits down with Brad, founder of The Coaching Dad platform. Drawing from his experience coaching various youth sports and playing college hockey, Brad shares practical strategies for both volunteer coaches and parents. Key topics discussed in this episode include: Behind-the-Scenes Coaching: Why organization, pre-season communication, and structured practice plans (with "Plan B" backups) are essential for successful coaching.At-Home Skill Building: How short 10-to-15-minute practice sessions at home boost player development and create meaningful parent-child bonding.Managing Lineups & Playing Time: Navigating fairness vs. equality, balancing skill levels on the field, and using roster management tools.Creating a Positive Team Culture: Establishing a "mistake-free zone" where kids can build confidence without fear of judgment.Sideline Guidance for Parents: Best practices for supporting young athletes, including positive cheering, managing body language, and avoiding "joysticking" from the sidelines.Tune in for actionable advice on how to foster growth, confidence, and long-term life skills through youth sports! About the Guest: Brad Roberts is the founder of The Coaching Dad, a youth sports platform created to help parents and volunteer coaches better navigate the challenges of youth athletics. A longtime volunteer coach and former college hockey player, Brad has spent years coaching youth sports across multiple levels and has experienced the youth sports world from just about every angle: as an athlete, coach, and parent. Through The Coaching Dad, Brad shares practical coaching advice, resources, and perspective designed to make youth sports a better experience for kids and the adults supporting them.  Brad is also the host of the Uncoached podcast, where he talks with coaches, parents, sports psychologists, athletes, and other experts about the issues shaping youth sports and what adults can do to help kids get more from the experience. LINKS: Website: https://www.thecoachingdad.com/ Podcast: https://uncoached.transistor.fm/ Newsletter: https://thecoachingdad.beehiiv.com/subscribe Book: https://amzn.to/46g5E8Q About the host: Carey Heller, Psy.D., host of the Being the Best Version of Yourself podcast, is a licensed psychologist and co-founder of the Heller Psychology Group in Bethesda, Maryland. Specializing in ADHD and executive functioning, Dr. Heller blends evidence-based psychotherapy with practical executive function coaching to help children, teens, and adults improve organization, time management, and performance. Known to many young athletes as "Coach Carey," he combines his clinical background with years of hands-on experience coaching youth sports. Dr. Heller is passionate about helping young athletes develop mental resilience, focus, and confidence both on and off the field. Website: https://hellerpsychologygroup.com/ Free resources: https://linktr.ee/AthleteDHD On-Demand course: https://psychopayments.gumroad.com/l/krboli

Parenting a child with ADHD is not just about school support. It affects mornings, meals, bedtime, transitions, organization, and even the way your child listens, moves, and gets through the day. Dr. Hannah Samaha shares a practical, grounded roadmap for families who feel overwhelmed and need to know what actually helps first. Dr. Carey Heller and Dr. Hannah unpack why ADHD is so often missed, misunderstood, or confused with anxiety, autism, sleep problems, or even normal childhood behavior. You’ll hear why girls are frequently overlooked, why “the teacher says everything is fine” is not always the whole story, and why a clear diagnostic picture matters before jumping into treatment. You’ll discover: Why ADHD impacts nearly every part of daily life, not just academics How misinformation online leads parents in the wrong direction What a smart, realistic first step looks like after a diagnosis Why anxiety, autism, sleep issues, and ADHD can look strikingly similar How movement, visuals, and reducing friction can transform mornings and homework Why one-size-fits-all systems often fail, and how to make tools actually work for your child Dr. Hannah also explains the power of parent behavioral training, the value of hands-on support in therapy, and how small environmental changes can reduce conflict and increase independence. From morning routines and room organization to shared calendars and reminders, this episode is packed with strategies you can use right away. This conversation is especially valuable if you’re a parent trying to make sense of a new ADHD diagnosis, wondering whether something else is going on, or looking for practical strategies that don’t add more chaos to your life. If you’re tired of advice that sounds good but doesn’t work in real life, this episode gives you a better starting point. It is essential listening for parents, caregivers, and anyone supporting a child who needs more structure, more understanding, and more effective support. ABOUT DR. HANNAH Hannah Samaha, PhD is a licensed psychologist who works with children, teens, and parents. She specializes in anxiety and the interplay between anxiety and neurodivergence, specifically ADHD and Autism. She is based in Jacksonville, Florida and is PSYPACT authorized, which allows her to work with families across the United States. Outside of work, Dr. Hannah enjoys pilates, bike rides, and swimming with her husband and two daughters. Socials/Links: https://www.samahapsychology.com/ https://www.instagram.com/itsdoctorhannah/ ABOUT DR. HELLER Dr. Heller is a licensed psychologist and founding partner of Heller Psychology Group based in Bethesda, Maryland (and in 44 states virtually through PSYPACT). He specializes in the evaluation and treatment of ADHD often blending therapy with executive function coaching to help kids, teens, and adults actually take action to make the changes that they want. https://hellerpsychologygroup.com/

In this episode, Dr. Carey Heller sits down with Morgan Schill, founder of the Positive Play Project, to tackle the pressure cooker of modern youth sports—and how we can fix it. Morgan shares how sports served as her anchor during tough childhood transitions, and why creating a supportive, high-joy environment is essential for young athletes today. We dive deep into: The Burnout Epidemic: Why commercialization, early specialization, and parental pressure are driving kids away from the game. Navigating League Culture: How parents can parse through endless club options and find the right fit for their child. The Case for Multi-Sport (and Non-Sport) Balance: Why letting kids explore music, art, and other interests actually makes them better athletes and happier humans. Actionable Advice for Adults: How parents, coaches, and league directors can align expectations and put the fun back into play. Whether you're a parent trying to navigate competitive club teams or a coach looking to build a healthier team culture, this episode offers practical insights to keep kids playing, growing, and thriving—both on and off the field. 👉 Learn more about Morgan's work at Positive Play Project. Morgan Schill is the founder of the Positive Play Project, a former collegiate volleyball player and three-year team captain, youth sports coach, and mom of three. She also serves on the boards of youth sports organizations, giving her a firsthand view of the challenges facing families, coaches, and community programs. Through the Positive Play Project, Morgan helps adults create healthier sports environments where kids can compete, build confidence, develop as people, and experience the joy and life lessons youth sports are meant to provide.Instagram: @positiveplayproject Substack: https://substack.com/@positiveplayproject 👉 Learn more about Dr. Heller's work: Dr. Heller is a licensed psychologist and founding partner of the Heller Psychology Group in Bethesda, Maryland specializing in supporting kids and teens with ADHD and executive function challenges. His clinical practice centers on equipping neurodivergent youth and their families with concrete, actionable strategies to master real-world skills from time management, organization, and study habits to emotional regulation and stress management. Known on the field as “Coach Carey,” he also integrates this specialized expertise into youth sports by advising parents, coaches, and leagues on how to create inclusive, supportive athletic environments where children with ADHD and processing differences can manage performance anxiety, stay focused, and build lasting confidence. https://hellerpsychologygroup.com/ ⁠https://coachcareyadhdsports.com/ https://linktr.ee/AthleteDHD

Unlock the hidden keys to boosting athletic performance for kids, teens, and college athletes with ADHD and executive function challenges. In this episode, host Dr. Carey Heller, a licensed psychologist, brings you into an interesting discussion between two professionals who specialize in ADHD and executive functioning, looking at sports from two entirely different fields. Dr. Heller sits down with Dr. Savanna Forry to reveal science-backed strategies and practical tools that parents and coaches can use today to turn obstacles into opportunities for growth. Imagine turning emotional outbursts into moments of calm, or transforming confusion into clarity. These are just some of the game-changing insights Dr. Savanna Forry shares, drawing from her unique expertise as an occupational therapist. Whether it’s teaching kids how to reset after unfair calls, harness their energy with fidget tools, or improve focus through visual aids, this conversation gives you concrete techniques to support young athletes in overcoming their unique hurdles. The science behind deep breathing and vagus nerve stimulation as calming strategies during high-pressure moments. How to help kids understand and remember complex sports plays using visual and kinesthetic methods. Practical approaches to improve transitions, follow multi-step directions, and foster emotional regulation in sports settings. Why open communication between parents, coaches, and athletes is critical for sustained success. Tips for creating supportive environments that leverage children’s interests and strengths to build confidence and resilience. This episode is perfect for parents, coaches, and educators who want to empower children, teens, and college athletes with executive functioning challenges to thrive on the field and beyond. If you're tired of mislabeling effort as disinterest or frustration as defiance, this collaborative discussion between Dr. Heller and Dr. Forry will transform your approach and spark new strategies for lasting impact. Dr. Savanna Forry, an experienced occupational therapist based in Los Angeles, shares insights from her work with student athletes, emphasizing compassion, understanding, and practical interventions that benefit all children. If you’re ready to change the game for the young athletes in your life, tune in now. This is your playbook for nurturing focus, emotional mastery, and confidence in sports—and in life. The fundamentals of executive functioning and its relevance to sports performance Practical tools to manage emotional regulation during games, such as deep breathing and emotional labeling Environmental adaptations and visual supports to improve following multi-step directions The importance of communication between parents, coaches, and children about learning differences Creative approaches to teaching sport positions, memorizing plays, and transitioning between activities How fostering a supportive system can boost confidence, resilience, and team cohesion Connect with Host Dr. Carey Heller: Website: https://hellerpsychologygroup.com/ & https://coachcareyadhdsports.com/Linktree: https://linktr.ee/AthleteDHDInstagram: CoachCarey_ADHD_Sports & Carey_heller_Psy.D.Connect with Guest Dr. Savanna Forry: Scholar Athletes Society Website: www.scholarathlete-society.com Instagram: @scholarathlete.society

Why the "Dishwasher Battle" is Actually About Anxiety and ADHD In this episode, we sit down with Dr. Elana Hoffman to dissect a phenomenon every neurodiverse couple knows too well: the explosive argument over a simple chore. Whether it's a stack of plates or an overflowing laundry basket, Dr. Hoffman explains that these "surface arguments" are rarely about the mess. Instead, they are a clash of two different nervous systems trying to find safety. For the anxious partner, order equals security. For the ADHD partner, executive dysfunction can make that order feel impossible to maintain—leading to a cycle of resentment and shame. Inside this conversation: The Neurodiverse Disconnect: Why the anxious partner interprets ADHD "forgetfulness" as a lack of love or respect. The Pursuit of Safety: How a messy environment triggers a "fight or flight" response in anxious brains. The Partnership Test: Moving away from the "parent-child" dynamic and back toward being true life partners. Dr. Hoffman’s Core Question: Are you feeling loved, connected, and intimate—or are you just managing a roommate? ------------------------------- Dr. Elana Hoffman is a licensed Clinical Psychologist whose work sits at the intersection of neurodivergence and relationships — helping ADHD and neurodivergent adults understand how their wiring shapes the way they love, communicate, and connect. She's the founder of a national telehealth practice licensed across 40+ states through Psypact, where she works with clients navigating everything from partnership dynamics to major life transitions, with a particular focus on divorce. Elana is also the host of Talk Relationship to Me, a podcast exploring the psychology behind how we relate — and the author of So, Your Wife Left You… Now What? She's passionate about helping neurodivergent people stop pathologizing themselves and start building relationships that actually work for their brains. Website: https://www.drelanahoffman.com/ Instagram: @dr.elanahoffman ----------------------------------------------- HOST Dr. Carey Heller is a licensed psychologist and founding partner of Heller Psychology Group based in Bethesda, Maryland. He specializes in the evaluation and treatment of Attention-Deficit/Hyperactivity Disorder (ADHD), executive function issues, learning disabilities, and related items including anxiety. Dr. Heller serves on the National CHADD board as the chair of the EAB and as the chapter coordinator for the Montgomery County, Maryland CHADD chapter.

High performance with ADHD isn't about working harder—it’s about working with your brain. Performance coach Chloe joins Dr. Carey Heller to share her ultimate toolkit for ADHD management. Whether you’re dealing with time blindness, procrastination, or sensory overwhelm, this episode provides actionable advice you can start using today. Learn why a regulated nervous system is the key to accessing flow states and how simple lifestyle changes—like evening wind-down routines and high-protein meals—can stabilize your mood and focus. Key Highlights: The 2-Minute Rule: How to get through daunting tasks when you’re frozen. Biohacking ADHD: The role of nutrients. Digital Wellness: Strategies for Inbox Zero and minimizing screen time. Mindset Shifts: Reframing ADHD as a creative gift rather than a deficit. Don’t just manage your symptoms—learn how to thrive. Subscribe for more episodes on becoming the best version of yourself! ------------------------------ Learn more about Chloe Chloe Deutscher is a performance coach specializing in nervous system regulation and ADHD. With a background in chemical engineering and biology, and a decade in biotech and strategy, she blends science with practical tools to help people rewire how they think, feel, and perform.After overcoming severe anxiety, panic attacks, and ADHD-related burnout herself, Chloe developed a framework that’s helped hundreds of clients regain focus, energy, and emotional control.Today, she works with clients worldwide, leads a global audience of over 300,000, and runs her signature program, Neuromagnetic, helping people move beyond coping and retrain their brain and nervous system to access their potential and build deeply fulfilling lives.Follow her on social media @chloegoesinward on Instagram, TikTok, and YouTube. --------------------- Learn more about Dr. Carey Heller Dr. Heller is a licensed psychologist based in Bethesda, Maryland who specializes in ADHD and executive functioning. He is somewhat unique in his approach, blending traditional therapy with practical ADHD/EF coaching. He works with kids, teens, and adults. Dr. Heller is actively involved in the ADHD community, serving on the CHADD board at the chapter and national level. Learn more: https://hellerpsychologygroup.com/dr-carey-heller/ https://linktr.ee/Hellerpsych https://linktr.ee/ADHD_Assist - Check out Dr. Heller's free and low cost AI planning tools and Notion templates.

How to Make Youth Sports Fun: Coaching Tips with Kevin McKeown Are youth sports becoming too intense? In this episode of Being the Best Version of Yourself, Dr. Carey Heller (@CareyhellerPsy.D./CoachCarey_ADHD_Sports) sits down with viral youth baseball coach Kevin McKeown (@Coachdadlifefl) to discuss how to bring the joy back to the diamond. Whether you are a volunteer coach or a sports parent, this episode is packed with actionable strategies to improve team spirit, manage player engagement, and teach lifelong lessons through the game. We dive deep into the topics every youth sports family faces: Rec vs. Travel Ball: When is the right time to move to a higher-level team? The "Bench" Problem: Creative ways to keep kids focused in the outfield and on the bench. Effective Communication: How coaches can better manage parent expectations and boundaries. Coach Self-Care: Avoiding burnout as a volunteer coach. ADHD in Sports: Balancing fundamentals with high-energy engagement. Whether you're looking for better practice plans or ways to build resilience in young athletes, Coach Kevin’s real-world experience paired with Dr. Heller's professional expertise offers a roadmap for a successful season. Instagram: Follow Kevin at @Coachdadlifefl for coaching tips. Resources: Check out Kevin’s downloadable practice plans for youth baseball. Dr. Heller is a licensed psychologist based in Bethesda, Maryland (serving 40+ states virtually) specializing in ADHD and executive functioning. As a multisport coach himself, he helps kids and teens thrive on and off the field. Follow Dr. Heller: @CoachCarey_ADHD_Sports/@CareyhellerPsy.D | Website Masterclass: Game On with Coach Carey – A Psychologist's playbook for coaching kids with ADHD. Limited Time Sale: Use code DA6ZZWQ to get the course for only $16.00!

In this episode, Dr. Carey Heller is joined by special guest Lauren Eckert from Life Solved Coaching. She shares practical strategies for parents to organize their lives and manage their children's activities effectively. Topics include simplifying systems, family meetings, shared calendars, and leveraging technology to reduce mental load. key topics Managing parental overwhelmEffective family communication and planningUsing technology to organize family activities Chapters 00:00 Introduction and Guest Background 01:34 Parents' Overwhelm and Mental Load 04:37 Importance of Simplifying Systems 09:06 Minimizing Decision Fatigue 14:42 Weekly Family Meetings 17:50 Using Shared Calendars and Tech Tools 20:57 Involving Kids in Organization 26:54 Prioritizing Self-Management for Parents 33:14 Building Family Autonomy and Routine 34:17 Resources and Final Tips keywords: parenting, organization, family management, time management, family calendar, mental load, executive function, parenting tips, family routines, technology in parenting ------ Lauren Eckert https://www.lifesolvedcoaching.com/ https://www.instagram.com/life.solved Carey Heller https://hellerpsychologygroup.com/ https://www.instagram.com/Carey_heller_Psy.D.

In this episode, Dr. Carey Heller and Dr. David Palmiter discuss strategies for parents to effectively navigate the challenges of raising children with ADHD, particularly in school settings. They emphasize the importance of collaboration between parents and teachers, focusing on the strengths of the child, and the need for open communication. The conversation also highlights the significance of early intervention and the role of mental health professionals in supporting children’s development. Practical tips for parents are shared, along with insights into the power dynamics in educational settings and the necessity of recognizing hidden struggles in children. If you like this podcast, please like it, follow us, and share it with a friend who would benefit. --------- More about Dr. David Palmiter Website: www.helpingfamilies.com Blog: www.hecticparents.com YouTube: www.kidsandcouples.com X: @DrPalmiter ---- More about Dr. Carey Heller  **Website:https://hellerpsychologygroup.com/  **YouTube: @Hellerpsychology   **Instagram: Hellerpsych/Carey_heller_Psy.d ** Facebook: https://www.facebook.com/HellerPsychology  ** Link Tree: https://linktr.ee/HellerPsychology  Articles: https://hellerpsychologygroup.com/heller-psychology-resources/dr-hellers-published-articles/ Courses, digital downloads, books: https://hellerpsychologygroup.com/heller-psychology-resources/heller-time-management-planning-tools/

In this episode of the Being the Best Version of Yourself podcast, host Dr. Carey Heller is joined by psychotherapist Ethan Ulanow to discuss the pressures faced by children and teens in the D.C. area as well as those by their parents. They emphasize the importance of validation and acknowledgment of these pressures to the extent the child experiences them, the balance between extracurricular activities and academic demands, and the need for open communication between parents and children to understand individual needs and interests. ------ Connect with Carey Heller, Psy.D. https://hellerpsychologygroup.com/ Connect with Ethan Ulanow, LCSW-C https://www.ethanulanow.com/

In this episode, Dr. Carey Heller is joined by special guest Matt Douglas. Matt is a college consultant and teen mentor as well as the author of Unlocking College Admissions: Your Step-By-Step Workbook For Finding The Right College And Getting In⁠. The two discuss what to expect and do at this point in the college process and tips for navigating the rest of senior year. As part of this, the focus turns to executive function skills and how to help teens/young adults build these up using senior year as a trial run of college to help ease the transition. You likely focus a lot on helping your child get into college. Now, you also need to help them to be able to be successful once they are there. There's a lot you can do in the next several months to help them prepare. --------- Matt Douglas is a former teacher and school administrator turned college consultant, teen and young-adult mentor, and the author of Unlocking College Admissions: Your Step-By-Step Workbook For Finding The Right College And Getting In. You can learn more about his services and background at unlockingcollegeadmissions.com, www.lifecoachingsd.com or via @unlocking.college on social media. Dr. Carey Heller is a licensed psychologist specializing in ADHD and executive function issues. He provides psychotherapy, ADHD/executive function coaching (often together with therapy), and evaluations for ADHD & learning disabilities. Dr. Heller also runs an executive functioning boot camp, which is a two hour 1:1 intensive individualized session to help people jump start or fine tune EF skills and systems. https://hellerpsychologygroup.com/adhd-executive-functioning/ 📌 Stay Connected ** Tap the link in bio for more resources!   **Website:https://hellerpsychologygroup.com/  **YouTube: @Hellerpsychology   **Instagram: Hellerpsych ** Facebook: https://www.facebook.com/HellerPsychology  ** Link Tree: https://linktr.ee/HellerPsychology  Articles: https://hellerpsychologygroup.com/heller-psychology-resources/dr-hellers-published-articles/ Courses, digital downloads, books: https://hellerpsychologygroup.com/heller-psychology-resources/heller-time-management-planning-tools/ Disclaimer: This video is intended for educational purposes only, is not therapy, and should not replace guidance from professionals with whom you work.

Join Dr. Heller and special guest Megan Gaul, a certified weight loss coach who successfully lost and maintained a 100-pound weight loss since 2018.In this insightful episode, Megan shares her personal journey and expert advice on how to sustain weight loss by focusing on your relationship with food and overcoming common challenges like time management, organization, and executive dysfunction.🔑 Key Takeaways:The Power of Acknowledgment: The crucial first step to making lasting changes is acknowledging that an issue exists and prioritizing your health.Long-Term Sustainability: Why temporary, high-effort diets (like cutting out carbs completely) often lead to weight regain, and how to create sustainable routines.Overcoming Resistance to Routine: Strategies for people who feel overwhelmed or resistant to adding new tasks to their busy schedules. Megan emphasizes focusing on one small, easy change at a time to build momentum.Movement Snacks: Creative ways to incorporate physical activity throughout a busy workday, including desk ellipticals, walking pads, and "movement snacks" to increase your total daily energy expenditure without needing a dedicated, intense hour-long workout.The Importance of Tracking: How food journaling, whether through an app or a physical journal, helps maintain mindfulness and accountability for your eating habits.Simplifying Your Schedule: Tips on identifying and eliminating "superfluous" tasks—especially for those with people-pleasing tendencies—to free up mental and physical energy for your health goals.If you struggle with maintaining weight loss or finding the time to prioritize your well-being, this episode provides practical, sustainable strategies you can implement today!Subscribe to  @HellerPsychology  for more videos.------------------------------Connect with Megan:Bio: Megan Gaul is an educator-turned-coach from Staten Island, New York. She embarked on her own 100-lb weight-loss journey in 2018. Maintaining that weight-loss was the experience she needed to articulate the 4-pillar philosophy of Partake 1-1 Tailored Weight Loss Coaching: "Start small to make it stick. Keep food neutral at all costs. Practice your missing skills. Downshift your habits when needed." Since 2021, she's coached high-achieving women who struggle with self trust to achieve lasting weight-loss that actually feels peaceful.Coaching Diagnostic Call: lnk.bio/partake_foodie Instagram: instagram.com/partake_foodie Facebook: https://www.facebook.com/partake.foodie/reels/ Mailing list: partakemealplanning.com/jointheclub-------Connect with Dr. Carey HellerDr. Heller is a licensed psychologist based in Bethesda, Maryland. He specializes in ADHD and executive function issues helping kids, teens, and adults to be better organized, improve time management, be less stressed, and thrive in life. 📌 Stay Connected **Website:https://hellerpsychologygroup.com/ **YouTube: @Hellerpsychology **Instagram: Hellerpsych & Carey_Heller_Psy.d** Facebook: https://www.facebook.com/HellerPsychology ** Link Tree: https://linktr.ee/HellerPsychology Articles: https://hellerpsychologygroup.com/heller-psychology-resources/dr-hellers-published-articles/Courses, digital downloads, books: https://hellerpsychologygroup.com/heller-psychology-resources/heller-time-management-planning-tools/ Disclaimer: This video is intended for educational purposes only, is not therapy, and should not replace guidance from professionals with whom you work. #ExecutiveFunctioning #SustainableWeightLoss #HealthyHabits #ADHDandWeightLoss #HabitBuilding #MentalHealthMatters #WeightLossJourney #TimeManagementTips #ProductivityHacks #OvercomingProcrastination #WeightLossMotivation #NonScaleVictories #BodyPositivity #MindfulEating #MovementSnacks #RoutineBuilding #GoalSetting #HealthCoaching #SelfCareStrategies #PrioritizeYourself

Ready to unlock your potential, manage anxiety/stress, and improve your focus? In this illuminating episode of the Being the Best Version of Yourself podcast , Dr. Carey Heller sits down with integrative breathwork practitioner Heidi Tacktill to explore the transformative power of breathwork for both adults and children. In this episode, you will learn: What Breathwork Really Is: Understanding the three main types of breathwork: acute, daily, and therapeutic. Breathwork for Focus and ADHD: Simple techniques, like the "breath of fire," that can help you or your children improve focus and get ready for the day. The Science of Regulation: How breathing directly impacts the nervous system to move you into a calm, "rest and digest" state, essential for learning and emotional balance. Navigating Executive Functioning Challenges: Heidi shares a powerful, simple starting point—bringing awareness to the breath to bring yourself back to the present moment and into your body. She also illustrates a great visual activity to do during a meditation activity for people who struggle with staying focused. Parenting and Co-Regulation: Why working on your own nervous system first is the most crucial step in helping your children achieve calm and regulation, especially when dealing with anxiety. Easy Ways to Get Started: Practical tips for incorporating breathwork into your daily routine—it doesn't have to be just sitting meditation; movement, music, and writing can also be mindful practices. Therapeutic Breathwork: How circular breathing can help release deeply stored emotional patterns and trauma from the body. Heidi's Free Resource: Ready to try it out? Heidi offers a free morning breathwork reset on her website to help you start small and feel the benefits right away. Connect with Heidi Tacktill: Website: https://heiditacktill.com/ Instagram: @HeidiTacktill Connect with Dr. Heller: Website: www.hellerpsychologygroup.com Instagram:@Carey_Heller_Psy.D./@HellerPsych #Breathwork #AnxietyRelief #ADHD #FocusTips #NervousSystemRegulation #ParentingTips #SelfCare #Mindfulness #mentalhealth #wellness