Advertise on podcast: The ADHD Clarity Coach: ADHD Crash Course

🧠SENSORY STRATEGIES FOR ADHD: Tools for Energy, Calm + Focus  FREE  TRAINING! https://theadhdclaritycoach.com/page/sensory-strategies 👥 GROUP COACHING: https://theadhdclaritycoach.com/page/adhd-group-coaching-program If you have 2 modes: "Superhero": where you get everything done on your list in record time OR  "Jello" where you collapse and need 3 days to recover, this one is for you!  There's nothing inherently wrong with switching between these 2 modes if it works for you, but most of us find that it doesn't work long term. Not only is it stressful, it totally erodes our self trust: we never know if we're going to have a superhero day or a jello day. In order to get things done and be able to trust yourself, you need a 3rd mode! In this video we'll talk about how to do that! #adhdproductivity #adhdfamily Timestamps 0:00 Superhero mode vs. Jell-O mode  1:00 Why the two-mode cycle stops working  2:00 Why productivity-bro advice doesn’t fit ADHD brains  2:45 Why ADHD isn’t really a “superpower”  4:00 How to build your middle mode (task initiation)  4:45 Shrink it until starting feels easy  5:15 Habits, laundry, and the 5-minute start  5:45 Why “just push through” erodes self-trust  7:00 Example: studying without the all-nighter  8:00 You still get all three modes  8:30 How to go deeper

🧠SENSORY STRATEGIES FOR ADHD: Tools for Energy, Calm + Focus  FREE  TRAINING! https://theadhdclaritycoach.com/page/sensory-strategies 👥 GROUP COACHING: https://theadhdclaritycoach.com/page/adhd-group-coaching-program _________________________________________________________________ Ever struggle to start and think, "Why can't I just DO this? It's not even that hard"? Stop doing that to yourself! In this video, I explain why believing it's hard (even when no one else does) is the first step to getting unstuck and a client story about a thank-you note that sat on her list, draining her energy, for eight months. #ADHD #ExecutiveFunction #ADHDWomen #LateDiagnosedADHD #ADHDCoach #TaskInitiation #ADHDShame #ADHDTips #WorkWithYourBrain Time Stamps 0:00 Why can't I just start? (it's "not even that hard") 0:25 Stop doing this to yourself: believe it's hard 1:00 The manual vs. automatic transmission brain 2:00 You don't need anyone else to agree with you 2:40 Kim's story: the thank-you note she couldn't write 3:30 Why nothing felt like "enough" 4:30 The 30-minute cap that made it doable 5:15 Swap "this is no big deal" for "something here is sticky" 5:50 Why powering through drains your energy budget 6:50 Common reasons you're stuck (perfectionism, too many steps, unclear tasks) 7:50 Your environment and body state: the hidden friction 8:50 Building self-trust in a way that's sustainable 9:20 How to get more support

Group Coaching is OPEN!  Think you need to be consistent to succeed with ADHD? Think again. In this video, we unpack why "consistent" is the wrong goal for ADHD brains — and why persistence and flexibility will actually get you further. Timestamps: 00:00 – Why "consistency" is the wrong goal for ADHD 00:56 – How coaching differs from OT: the client defines "done" 02:03 – A client's realization that her "consistent" dream life sounded horrible 03:12 – Flexibility in habits: the running example 04:38 – Why persistence is a core ADHD strength 05:38 – Small versions still count: building self-trust 06:40 – Where to find more support (coaching + mailing list)

NOW OPEN! Learn more about our group! https://theadhdclaritycoach.com/page/adhd-group-coaching-program People with ADHD often overwork and burn out — not because of laziness or poor productivity, but due to specific ADHD-related challenges. In this episode, we break down four key drivers and how to work with them instead of against them. Timestamps: 00:00 – Why ADHD leads to overworking and burnout 00:00 – Time blindness: it's a math problem, not a productivity problem 01:53 – Working in cycles: hyperfocus vs. downshifting 04:00 – Rejection sensitivity and the trap of saying "yes" 06:06 – Self-advocacy at work without disclosing a diagnosis 08:00 – Where to get more support (coaching info)

Group Coaching is OPEN!  I just celebrated my 5th year of making this podcast! The old me would have burnt out a long time ago, but I've done things differently this time and it's made a difference! Today I'm sharing 4 of my counter intuitive approaches that have helped me keep the joy and stay with it! And one thing I've NOT done very well.:D

Group Coaching is OPEN!  A lot of us with ADHD have the same problem Goldilocks had — we're looking for "just right," not too much, not too little.  In this video, occupational therapist and ADHD executive functioning coach Donae breaks down why finding that just-right zone of pressure is the key to getting started, staying focused, and actually finishing what matters  (without white-knuckling through it). You'll learn what body doubling actually is, why announcing your plans out loud can backfire, and how to figure out what kind of gentle accountability works for your brain. Timestamps:  00:00 — The Goldilocks problem with ADHD attention  01:00 — Why deadlines feel like the only way to get moving  02:00 — Finding your "just right" pressure zone  03:00 — What body doubling actually is (and isn't)  04:00 — Why announcing your plans can backfire  05:00 — How to find what works for your brain #executive functioning #body doubling, #ADHD focus tips

Group Coaching is OPEN! Struggling to stay organized with ADHD? You're not lazy or "bad at this" — most organizing advice just isn't built for how our brains actually work. In this episode, I break down how to create home, digital, and project organization systems that support ADHD memory and reduce overwhelm — instead of fighting against it. You'll learn: ✅ The real definition of "organized" (hint: it's not about looks) ✅ How to balance memory vs. visual overwhelm ✅ Why clear, contained storage works better than hiding things away ✅ How to organize by "point of action" to reduce friction ✅ How to build "drop zones" so you stop losing your keys, phone, and mail ✅ Why "good enough" beats Pinterest-perfect organizing ✅ How to build resets into your system so it actually lasts Whether you're organizing your kitchen, closet, home office, or digital files, these ADHD-friendly organizing tips are designed to work with your brain, not against it. Chapters: 0:00 – Why organizing feels so hard with ADHD 1:00 – Balancing memory vs. overwhelm 2:00 – Clear storage & container depth 3:00 – Labeling for your brain, not everyone else's 4:00 – Why traditional organizing advice falls short 5:00 – Organizing by point of action (shoe example) 6:00 – Real client examples: toothbrushing stations & trash cans 7:00 – Building categories that make sense to YOU 8:00 – Drop zones: how to stop losing your keys 9:00 – Good enough vs. Pinterest-perfect 10:00 – Why every system needs regular resets 11:00 – How to work with me (1:1 & group coaching) 💛 Want personalized support building a system for your ADHD brain? 1:1 Coaching: https://theadhdclaritycoach.com/page/individual-coaching Group Coaching Program: https://theadhdclaritycoach.com/page/adhd-group-coaching-program #ADHD #ADHDOrganizing #ADHDCoach #ADHDTips #NeurodivergentFriendly #ADHDBrain #ADHDLife #OrganizingTips #ADHDCoaching

Need more support? Here’s how I can help: ✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE If you’ve been told you interrupt, talk over people, or “make things about you”… this video is for you. Interrupting in conversations can be a challenge for many people with ADHD, but it’s often misunderstood. It’s not about being rude, selfish, or inconsiderate. In this video, I break down: -Why interrupting happens with ADHD -The difference between masking vs. mutual communication -Practical strategies that actually support your brain -How to stay present without losing your thoughts This is not about “fixing” yourself or pretending to be neurotypical. It’s about understanding your brain and building better, more authentic connections. 💬 If you have =experiences or strategies that might help others, please share in the comments, we learn from each other. Timestamps 00:00 – Introduction  00:35 – The real impact of interrupting in relationships  01:15 – A client story (misinterpretation & hurt)  02:00 – Two extremes: “just accept it” vs. high masking  02:50 – What healthy communication actually looks like  03:10 – ADHD & processing auditory information  03:40 – Movement, notes, and staying present  04:05 – Active participation vs. derailing conversations  04:45 – When engagement gets misunderstood  05:10 – Fidgeting, movement, and focus  05:40 – Memory struggles & why interrupting happens  06:10 – Strategy: “Hold that thought for me”  06:40 – Writing things down instead of interrupting  07:00 – Sensory environments & overwhelm  07:30 – Advocating for your needs in conversations  08:00 – Final thoughts: balance, not masking  08:30 – Invitation to share experiences #ADHDCoach #ADHDAwareness #ExecutiveFunctioning #ADHDSupport  #Neurodivergent #ADHDLife #ADHDTips #ADHDWomen #AdultADHD  #CommunicationSkills #RelationshipsMatter #MentalHealthSupport  #Neurodiversity #ADHDStrategies #EmotionalRegulation  #AuthenticConnection #StopMasking #ADHDEducation

Need more support? Here’s how I can help: ✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE Ever said YES to something you had ZERO time for... then regretted it instantly? 😩 Or waited until the absolute last minute on a deadline, only to crush it under pressure? What about staring at a big project and just... freezing? These aren't "ADHD fails" – they're your nervous system's automatic survival responses: Fight, Flight, Freeze, and Fawn. In this talk, I break down why these happen (spoiler: it's not about willpower), how they connect, and compassionate ways to interrupt the cycle so you can make intentional choices instead of reactive ones. No shame, just practical insights from an OT lens to build trust in yourself. Timestamps: [00:00:00] The "Yes Trap" – Why You Commit When You Shouldn't [00:01:00] Procrastination Magic: Deadlines That Finally Get You Moving [00:02:00] Nervous System Threats: Fight, Flight, Freeze, Fawn Explained [00:03:00] Fawn Response: Keeping Everyone Happy (At Your Expense) [00:04:00] Fight Mode: Why Procrastination "Works" Under Pressure [00:05:00] Freeze & Flight: Shutting Down or Distracting from Overwhelm [00:06:00] Survival Brain vs. Wise Self: Why Logic Doesn't Apply [00:07:00] Compassionate Pauses: Say "Let Me Check" Instead of Instant Yes If this resonates, like + subscribe for more ADHD/executive function strategies that work with your brain. Drop a comment: Which response hits home for you? 👇 #ADHD #ADHDTips #ExecutiveFunction #Neurodivergent #ADHDCoach #NervousSystem #ADHDAwareness #Procrastination #Overwhelm #AdultADHD

Need more support? Here’s how I can help: ✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE If you’ve ever had a task sitting on your list for days… weeks… months and you just COULDN'T make yourself do it, this video is for you. This isn’t about laziness. It’s not just about “breaking things down.” Sometimes the real issue is something deeper: dread. In this video, I walk you through: -Why some tasks feel impossible to start (even when they’re small) -How “dread” impacts time, motivation, and follow-through -A simple tool to understand why you’re stuck -Practical ways to make high-dread tasks easier -No shame. No “just push through.” -Just realistic strategies that work with your brain. Timestamps 00:00 – Why some tasks feel impossible to start 00:40 – When typical ADHD strategies don’t work 01:00 – The “dread scale” explained 01:45 – Why validating dread matters 02:00 – Real example: avoiding an insurance call 02:45 – How dread distorts time and effort 03:00 – Strategy #1: Choose the right time (bandwidth matters) 03:30 – Strategy #2: Reduce friction before starting 04:00 – Strategy #3: Plan for follow-up (boomerang tasks) 04:30 – Different types of dread (confusion, time, sensory, etc.) 05:00 – How to problem-solve based on your dread 05:30 – Why “just do it” doesn’t work 05:50 – Final thoughts + support #ADHD #ADHDcoach #ExecutiveFunction #ADHDlife #ADHDTips #Neurodivergent #ADHDwomen #TaskParalysis #ExecutiveDysfunction #ProductivityWithADHD #MentalHealthTools #ADHDsupport #Neurodiversity #ADHDStrategies #Overwhelm

Need more support? Here’s how I can help: ✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE If you’ve ever thought something would take 10 minutes… and it took 2 hours (or the opposite), you’re not alone. Time management with ADHD isn’t just about planners or discipline—it starts with something deeper: your ability to feel time. In this video, I break down: Why time perception is so hard with ADHDThe “time as a second language” analogyHow underestimating and overestimating time both create problemsPractical, compassionate strategies that actually helpThis is not about shame. And it’s not about pretending ADHD is a superpower.  It’s about working with your brain in a realistic, supportive way. Timestamps 00:00 – Why time management is so hard with ADHD  01:00 – Time as a “second language” analogy  02:00 – Underestimating vs overestimating time  02:45 – Why overestimating leads to overwhelm & shutdown  03:00 – Strategy #1: Externalizing time (visual timers)  03:45 – Strategy #2: Practice estimating time (make it a game)  04:30 – Why time may never feel intuitive (and that’s okay)  04:45 – Real-life story: losing track of time in Rome  05:30 – Strategy #3: Buffering your time  06:00 – How to make buffering actually work (without frustration)  06:40 – Final thoughts + support options

WATCH THIS EPISODE ON YOUTUBE Need more support? Here’s how I can help: ✳️ INDIVIDUAL COACHING    ✴️ GROUP COACHING  🌐 WEBSITE    🎬 YOUTUBE  If you’ve ever thought, “I’m just not a habit person,” you’re not alone. A lot of adults with ADHD feel like they can’t stick to habits. But most of the time, it’s not that you can’t build habits — it’s that you’ve been taught to build them in a way that doesn’t work for your brain. In this episode, I’m talking about: - Why we tend to start too big - The “snowball” method that actually works - Why celebration matters more than you think - How to restart habits without shame - The connection between habits and energy management - Why you should be picky about which habits you build This is especially important for late-diagnosed women who are already managing a lot of invisible mental load. Habits aren’t about becoming a different person. They’re about protecting your energy and making life a little easier. Let me know in the comments: What habit has actually stuck for you? ⏱ Time Stamps: 00:00 – “I’m not a habit person”  00:35 – Why we start too big  01:05 – The plant metaphor  01:45 – Start smaller than you think  02:10 – Build in celebration (yes, even sticker charts)  03:00 – How to restart without giving up  04:05 – Habits and energy management  05:00 – “Disciplined” people vs. habitual people  05:45 – Be picky about what you turn into a habit  06:15 – Where to go deeper #ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #OccupationalTherapy #WomenWithADHD #HabitsThatStick #NeurodivergentWomen #EnergyManagement #ADHDStrategies

👥GROUP COACHING:https://theadhdclaritycoach.com/page/clarity-group-coaching--week-adhd-program-sales-page 👤1:1 COACHING: https://theadhdclaritycoach.com/dc-1ctaquestions ✉️ MAILING LIST:https://theadhdclaritycoach.com/page/mailing-list Emotional regulation is one of the most common goals people bring into coaching. Regulation doesn't mean “=never feeling big emotions or becoming calm all the time.  It means being able to experience big emotions without feeling hijacked by them. If you have ADHD, nervous system dysregulation is common — and it doesn’t just affect attention. It impacts emotions, energy, and your ability to function in the moment. In this episode, I’m introducing: What emotional regulation actually means (and what it doesn’t) The difference between regulation, masking, and shutdown How attention, emotion, and energy are all connected A simple “pyramid” model of nervous system tools Why you need body-based tools and thought-based tools This is just a starting point, but it’s an important one. Let me know in the comments: What regulation tools work for you? ⏱ Time Stamps: 00:00 – What emotional regulation really means  00:40 – ADHD and nervous system dysregulation  01:10 – Attention regulation example  01:45 – Masking vs. true regulation  02:15 – Big emotions vs. shutdown  02:45 – Regulation and energy levels  03:30 – The goal: function, not perfection  03:50 – The nervous system pyramid  04:10 – Bottom: body-based tools  04:45 – Middle: practiced body/mind tools  05:00 – Top: thought-based tools (CBT example)  05:45 – Why you need tools from all levels  06:15 – When thinking goes offline Hashtags: #ADHDWomen #ExecutiveFunction #EmotionalRegulation #LateDiagnosedADHD #NervousSystem #WomenWithADHD #NeurodivergentWomen #ADHDSupport #MentalHealthTools #ADHDStrategies

👥GROUP COACHING:https://theadhdclaritycoach.com/page/clarity-group-coaching--week-adhd-program-sales-page 👤1:1 COACHING: https://theadhdclaritycoach.com/dc-1ctaquestions ✉️ MAILING LIST:https://theadhdclaritycoach.com/page/mailing-list Have you ever finished your part of something… but it’s not actually done? You made the call. You submitted the form. You sent the email. And now? You wait. But you still have to track it. And if it falls through the cracks, you’re the one dealing with the consequences. That’s what I call a boomerang task: if someone else doesn’t follow through, you have a problem- but not one you can deal with NOW. In this episode, I’m breaking down: ●What a boomerang task is ●Why they quietly drain so much mental energy (especially with ADHD/EF challenges) ●A simple way to manage them without carrying them around in your brain This is especially relevant for late-diagnosed women who are often juggling invisible tracking work on top of everything else. You don’t need to store these in your head. There’s a better way. Let me know in the comments: Do you have a system that works for these kinds of tasks? ⏱ Time Stamps: 00:00 – What is a “boomerang task”? 00:35 – Why these tasks are especially hard with ADHD 01:05 – Stop using your brain as storage 01:25 – The insurance claim example 01:50 – Why your to-do list isn’t always the best place 02:15 – Treating it like an appointment instead 02:40 – Protecting your mental energy 03:05 – What system works for you? #ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #OccupationalTherapy #WomenWithADHD #NeurodivergentWomen #ADHDStrategies #MentalLoad #TimeManagement

👥 GROUP COACHING 👤 1:1 COACHING ✉️JOIN MAILING LIST If you have ADHD, you probably know this feeling:Some days you’re focused, capable, knocking it out of the park. Other days? Low energy. Low focus. Drained. Absolutely can't get going. The most frustrating part is not knowing which version of you is going to show up.That unpredictability can really erode self-trust. In this episode, I’m sharing two practical tools I use in coaching (especially with late-diagnosed women):Energy Budgets – understanding what tasks actually cost youMenus – creating flexible versions of routines so it’s not all-or-nothingI'm talking about:Why executive functioning tasks cost more energyHow to offload or redesign high-drain activitiesThe “3-course meal, brunch, and snack” model for routinesHow to be able to rely on yourself without being rigidWhen you work with the reality of variable energy levels, you. move out of the "all or nothing" approach to the things we care about.Let me know in the comments: Do you have strategies that help you manage ever-changing energy levels.  ⏱ Time Stamps: 00:00 – The different versions of you  00:45 – Why ADHD can erode self-trust  01:15 – Executive functioning costs more energy  01:50 – What is an energy budget?  02:00 – Shopping as an energy drain (example)  03:00 – Boring tasks and invisible energy costs  03:45 – Introducing “menus”  04:15 – The 3-course morning routine  05:00 – The “brunch” version  05:30 – The “snack” (skeleton) version  06:15 – Avoiding all-or-nothing  06:45 – Exercise example  07:30 – Recap: energy budgets + menus #ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #EnergyManagement #WomenWithADHD #NeurodivergentWomen #ADHDStrategies #MentalLoad #FlexibleRoutines