ADHD Powerful Possibilities: New and Late Diagnosis & Beyond

You've read a ton of books, bought many planners, and know exactly what you should be doing. So why aren't you doing it? This episode explains why ADHD isn't about what or how much we know – it's a translation problem, and what that means for the support you actually need.THIS EPISODE IS FOR YOU IF...You've got a bookshelf full of ADHD books and a graveyard of half-finished journals – and you still can't make yourself do the things you know you should doYou've tried every system and downloaded every app, but nothing sticks consistentlyYou're wondering if something is wrong with you, when actually the problem is that the advice isn't designed for your brainEPISODE SUMMARYIf you have ADHD, chances are you don't have a knowledge problem. You probably know exactly what you should be doing – you could write the article, give the TED talk. But knowing what to do and actually doing it are two completely different things, and for ADHD brains, the gap between them is real and neurological.In this episode, we explore why ADHD is not a disorder of knowing what to do – it's a disorder of doing what you know.The executive function that's supposed to bridge intention and action works differently in ADHD brains, which is why generic systems and productivity advice so often fail, even when you understand them completely and genuinely want to follow them.The shift this episode offers is this: stop trying to learn your way out of it. You already know enough. What you need isn't more information – it's translation. Taking what you already know and building it into structures that fit your specific brain, your specific life, your specific context. That's what actually moves the needle.IN THIS EPISODE:The knowing-doing gap: what it looks like day-to-day and why it's not a willpower problemThe neuroscience behind it: how executive function is supposed to bridge intention and action – and why it's unreliable in ADHD brainsWhy learning feels like progress but isn't the same as doing (and how the self-help industry makes this worse)The translation reframe: why generic advice fails and what individualised support actually looks likeWhat to do next if you're someone who knows what to do but can't reliably make yourself do itTIMESTAMPS00:00 – Welcome back01:15 – What the knowing-doing gap looks like in daily life06:00 – The explanation: executive function, ADHD neuroscience, and the learning temptation14:00 – Why we need to stop learning, start translating19:30 – ThanksNOTABLE QUOTES"You don't have a knowledge problem. You have a translation problem.""ADHD is not a disorder of knowing what to do. It's a disorder of doing what you know.""Generic advice tells you what to do. Translation shows you how to do it with your specific brain in your specific life."COMMON QUESTIONS ANSWEREDWhy do I know exactly what I should do but still can't make myself do it?Is the knowing-doing gap a willpower or motivation problem?Why do productivity systems work for other people but not for me?What's the difference between getting more information and getting actual support?RESEARCH MENTIONEDCortese, S., Kelly, C., Chabernaud, C., Proal, E., Di Martino, A., Milham, M. P., & Castellanos, F. X. (2012). Toward Systems Neuroscience of ADHD: A Meta-Analysis of 55 fMRI Studies. American Journal of Psychiatry, 169(10), 1038–1055. https://doi.org/10.1176/appi.ajp.2012.11101521RESOURCES & LINKSFull Transcript: Available on the Podcast page. https://lightbulbadhd.com/go/podcast-lightbulb-adhdWork with Katherine:Lightbulb Studio – Join the waitlist: Not a course. Not a community. My framework plus direct feedback on your implementation – because translation has to fit you. → https://lightbulbadhd.com/go/lightbulb-studioWork with me 1:1 - by application only.Free Resources:Discover what's stopping you taking action: https://lightbulbadhd.com/go/quiz-podnotesCONNECT WITH KATHERINEWebsite: lightbulbadhd.comInstagram: @adhd_coach_katherineLinkedIn: Katherine SandersYouTube: Lightbulb ADHDABOUT THE SHOWFinally, an ADHD podcast that skips 'superpower' chat and toxic productivity to get real about what's going on and what actually works.I'm Katherine, a certified ADHD coach (PCC, PAAC PCAC, ADDCA) diagnosed with ADHD and Autism in my early 40s. With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you've been searching for.Perfect for: Adults navigating ADHD diagnosis, entrepreneurs building sustainable businesses, women in perimenopause or menopause, and anyone supporting someone with ADHD.Copyright 2025 ADHD Coach Katherine SandersADHD coaching; knowing-doing gap, late diagnosis ADHD, executive function, translation problem, ADHD adults, task initiation, ADHD productivity

Why do we procrastinate so often? Understand the role of uncertainty in procrastination and the impact it has on people with ADHD, especially those diagnosed later in life. We explore why we often hold onto the familiar, even when it doesn't serve us, and how building tolerance for uncertainty can unlock new possibilities.I'll also share practical strategies you can use right away to expand your capacity for uncertainty—one of the most powerful skills you can cultivate for growth.Episode Highlights:The link between uncertainty, avoidance, and procrastination for people with ADHD.Understanding the fast and slow life history strategies and how they shape our approach to uncertainty.Practical steps you can take today to increase your tolerance for uncertainty and lean into new possibilities.Cognitive restructuring as a powerful tool for breaking the procrastination cycle.Common Questions:Why does uncertainty feel so overwhelming for those with ADHD?How does a history of unpredictability impact our ability to plan for the future?What are some simple ways I can expand my tolerance for uncertainty?Notable Quotes:"In the universe of possibility, we set the context and let life unfold." - Ben Zander"Procrastination is an adaptive response to uncertainty. The trick is moving from a fast life strategy into a slower one, where planning for the future becomes possible.""Growth only happens when we take steps forward without knowing the answer."Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Connect with Katherine:Find more resources at lightbulbadhd.com.Sirois, F. M., & Giguère, B. (2018). Giving in when feeling less good: Procrastination, action control, and social temptations. British Journal of Social Psychology, 57(2), 404-427. Available at: [https://eprints.whiterose.ac.uk/126516/](https://eprints.whiterose.ac.uk/126516/)Gagnon, J., Dionne, F., & Pychyl, T. A. (2016). Committed action: An initial study on its association to procrastination in academic settings. Journal of Contextual Behavioral Science, 5(2), 97-102. Available at: https://www.researchgate.net/profile/Joel-Gagnon-4/publication/301743242_Committed_action_An_initial_study_on_its_association_to_procrastination_in_academic_settings/links/577bb37d08ae213761caae05/Committed-action-An-initial-study-on-its-association-to-procrastination-in-academic-settings.pdfClayton, M. et al. (2023). The Impact of Emotion Regulation Improvements on Intolerance of Uncertainty During Emotion Regulation Therapy. Journal of Emotion and Psychopathology, 1(1). Available at: https://doi.org/10.55913/joep.v1i1.36Topel, S., Ma, I., Sleutels, J., van Steenbergen, H., de Bruijn, E.R.A., & van Duijvenvoorde, A.C.K. (2023). Expecting the unexpected: a review of learning under uncertainty across development. Cognitive, Affective, & Behavioral Neuroscience, 23(3), 718-738. Available at: https://doi.org/10.3758/s13415-023-01098-0Lim, A.J., & Javadpour, S. (2021). Into the Unknown: Uncertainty and Procrastination in Students From a Life History Perspective. Frontiers in Psychology, 12. Available at: https://doi.org/10.3389/fpsyg.2021.717380Fay, D., & Sonnentag, S. (2012). Within-person fluctuations of proactive behavior: How affect and experienced competence regulate work behavior. Journal of Occupational and Organizational Psychology, 85(2), 516-536. Available at: https://doi.org/10.1080/08959285.2011.631647Dugas, M.J., & Robichaud, M. (2007). Cognitive-behavioral treatment for generalized anxiety disorder: From science to practice. The Cognitive Behaviour Therapist, 2(1), 1-10. Available at: https://doi.org/10.4324/9780203891964 Sahib, A., Chen, J., Cárdenas, D., & Calear, A.L. (2023). Intolerance of uncertainty and emotion regulation: A meta-analytic and systematic review. Clinical Psychology Review, 101, 102270. Available at: https://doi.org/10.1016/j.cpr.2023.102270Hunt, C., Exline, J.J., Fletcher, T.L., & Teng, E.J. (2022). Intolerance of uncertainty prospectively predicts the transdiagnostic severity of emotional psychopathology: Evidence from a Veteran sample. Journal of Anxiety Disorders, 86, 102530. Available at: https://doi.org/10.1016/j.janxdis.2022.102530Life History Theory References Del Giudice, M., Gangestad, S. W., & Kaplan, H. S. (2015). Life history theory and evolutionary psychology. In D. M. Buss (Ed.), The Handbook of Evolutionary Psychology (pp. 88-114). Griskevicius, V., Tybur, J. M., Del Giudice, M., (2013). The influence of mortality and socioeconomic status on risk and delay discounting. Ellis, B. J., Figueredo, A. J., Brumbach, B. H., & Schlomer, G. L. (2009). Fundamental dimensions of environmental risk. Chen, B., & Chang, L. (2016). The positive association between procrastination and a fast life history orientation. Journal of Individual Differences, 37(4), 230-239. Chen, B., & Qu, Y. (2017). The role of environmental unpredictability in procrastination. Journal of Adolescence, 62, 18-26.

So many ADHD adults are stuck; we're 'waiting for permission' but it never comes. So we stay stuck. If this is you, this episode is here to shift that. In this empowering conversation, we explore the transformative power of self-permission and why it’s often the missing piece for adults with ADHD. Learn how to break free from the external validation trap, the importance of autonomy in making meaningful changes, and practical tools you can start using today to reclaim control of your decisions. If you’ve ever felt like you’re waiting for a green light that never comes, this episode offers the mindset shifts and strategies to help you move forward. Episode Highlights:- What self-permission means and why it’s crucial for ADHD adults - How external validation traps keep you stuck (and how to break free) - The surprising link between self-permission and lasting motivation - Practical tools like “permission slips” to help you get started - Why rest and failure are essential parts of growth Common Questions:- What does “self-permission” really mean? - How do I stop waiting for external validation? - How can I give myself permission to rest or fail? - What practical strategies can I use to build self-permission into my life? Notable Quotes: Nobody else is coming to give you permission. That green light? It has to come from you. Self-permission is about autonomy, acceptance, and action.Failure isn’t the opposite of success; it’s how we get there. Full transcript available on my website.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads - Visit my website for coaching, resources, and more: lightbulbadhd.com - Follow me on Instagram for tips and updates: @adhd_coach_katherineChamp, R., Adamou, M., & Tolchard, B. (2022). "Seeking Connection, Autonomy, and Emotional Feedback: A Self-Determination Theory of Self-Regulation in Attention-Deficit Hyperactivity Disorder." Psychological Review, 130. DOI: 10.1037/rev0000398Dekkers, T. et al. (2016). Risky decision making in Attention-Deficit/Hyperactivity Disorder: A meta-regression analysis; Clin Psychol Rev  2016 Apr:45:1-16. doi: 10.1016/j.cpr.2016.03.001.Epub 2016 Mar 4. DOI: 10.1016/j.cpr.2016.03.001Knouse L  and Mitchell J.T, Incautiously Optimistic: Positively-Valenced Cognitive Avoidance in Adult ADHD; Cogn Behav Pract. 2015 May ; 22(2): 192–202. doi:10.1016/j.cbpra.2014.06.003.Morsink S et al, Studying Motivation in ADHD: The Role of Internal Motives and the Relevance of Self Determination Theory;  Journal of attention Disorders, 2022 Jun;26(8):1139-1158. doi: 10.1177/10870547211050948.Epub 2021 Nov 19.Sprich SE, Knouse LE, Cooper-Vince C, Burbridge J, Safren SA. Description and Demonstration of CBT for ADHD in Adults. Cogn Behav Pract. 2012 Feb 1;17(1):10.1016/j.cbpra.2009.09.002. doi: 10.1016/j.cbpra.2009.09.002. PMID: 24379644; PMCID: PMC3874265.

Understanding how your brain manages tasks, impulses, and emotional regulation isn't just about ADHD; it's a key to thriving in all areas of life. Episode Highlights:What is an Executive Function Profile? Learn how everyone has a unique profile and why understanding it can help smooth daily life.Beyond ADHD: How executive function impacts everyone, not just those with ADHD, and how to leverage this knowledge for productivity and well-being.Common Challenges: Dive into real-life struggles like time awareness, impulse control, and emotional regulation.Practical Tools: Katherine shares a couple of her favourite tools, including OneSec for impulse control, visual timers, and a downloadable Tracking Sheet to help you assess your profile.Whether you're navigating ADHD or simply want a better handle on life's demands, this episode equips you with tools for clarity, confidence, and control. Be sure to leave a review if you found this episode helpful, and don't forget to subscribe for more empowering insights. Stay curious, stay powerful, and take care of yourself!Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads OneSec App – Delay access to social media and build better impulse control.

Why do typical planning methods fail for ADHD? If you've ever felt frustrated with traditional advice like "eat the frog," this episode is here to provide you with insights and supportive strategies that actually work. I'm sharing practical, ADHD-friendly alternatives to make productivity more flexible, sustainable, and enjoyable. Key Points Discussed:Why Traditional Productivity Systems Fall Short for ADHD BrainsConventional methods, like linear to-do lists or strict time management, are designed with neurotypical executive functions in mind, which can lead to overwhelm for ADHD individuals.The "Eat the Frog" method and systems that rely on consistent emotional regulation often clash with how ADHD brains operate.The Role of Executive Dysfunction in Productivity StrugglesDr. Barkley's insights: Executive dysfunction is a core challenge for those with ADHD, affecting planning, emotional regulation, task initiation, and follow-through.How rigid systems fail to consider emotional factors that disrupt productivity, such as anxiety, frustration, and boredom.Understanding Dopamine and MotivationKatherine discusses Dr. Nora Volkow's research on reward deficiency in ADHD, explaining why traditional reward-based planning often fails.Dopamine's role in ADHD brains: why we struggle with future rewards and how this impacts motivation for non-urgent, non-interesting tasks.Then we explore alternative, ADHD-Friendly Productivity AlternativesNotable Quotes:"The key to productivity isn't just structure—it's finding the right kind of structure for your brain.""It's not about trying to fit into productivity molds that were never designed for us; it's about tweaking them until they actually feel doable.""Short-term, immediate rewards work best for ADHD, and there’s nothing wrong with making it fun—confetti, points, or cats, whatever gets you moving."If today’s episode resonated with you, please share it with someone who might find it helpful. Remember, your experience can help others overcome their own challenges! Please don’t forget to leave a review—every bit of support helps us bring you more strategies for an ADHD-friendly life.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Smith, A. M., & Johnson, R. L. (2021). Co-working and ADHD: Boosting productivity through shared spaces. Journal of Adult ADHD, 10(4), 323-332. DOI: 10.1080/15534510.2021.1874512 (https://doi.org/10.1080/15534510.2021.1874512).

Is Fight, Flight, Freeze a real 'thing'? Does the classic 'amygdala hijack' story really explains your emotional responses? In this groundbreaking episode Coach Katherine explains the less well-known habenula, offering fresh insights into how we process stress, avoid tasks, and regulate emotions.Discover why the habenula matters for ADHD, how it impacts dopamine levels and decision-making, and ways to gently reshape your brain’s response to stress with practical, actionable tools. If you’re ready to rethink your relationship with your mind, this episode is your invitation to dive deeper.Episode Highlights:[00:00] Welcome and Introduction to Rethinking Brain Myths[03:02] Habenula’s Role in Emotional Regulation and Dopamine Production[05:15] Impact of Habenula Sensitivity on ADHD Related Avoidance[10:00] Reframing Techniques & Cognitive Strategies[11:19] Positive Reinforcement for Breaking Negative Cycles[12:58] The Power of Mindfulness & Neuroplasticity in Managing ADHD[13:28] Safe Exposure Techniques for Building Emotional Resilience[15:24] Embracing Self-Compassion and Practical Next StepsCommon Questions Explored:What role does the habenula play in ADHD, and why is it important?How can we use neuroplasticity to reshape our emotional responses?What are some realistic, ADHD-friendly strategies for managing stress and emotional overload?Key Takeaways:Learn how a small brain region, the habenula, influences dopamine and task avoidance.Discover how cognitive reframing and positive reinforcement can reduce emotional spirals.Embrace practical mindfulness techniques to calm your mind and enhance focus.Unlock why self-compassion is essential in your ADHD journey.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Proulx, C. D., Hikosaka, O., & Malinow, R. (2014). Reward processing by the lateral habenula in normal and depressive behaviors. Nature Neuroscience, 17(9), 1146-1152. DOI: 10.1038/nn.3779 (https://doi.org/10.1038/nn.3779)Veehof, M. M., Trompetter, H. R., Bohlmeijer, E. T., & Schreurs, K. M. (2016). Acceptance- and mindfulness-based interventions for the treatment of chronic pain: a meta-analytic review. Cognitive Behaviour Therapy, 45(1), 5-31. DOI: 10.1080/16506073.2015.1098724 (https://doi.org/10.1080/16506073.2015.1098724)

We break down how ADHD affects the brain's circuits, especially in areas like planning, emotional regulation, and time management. Then we discuss practical strategies to scaffold and support these executive functions, making them more manageable for those with ADHD. If you've ever struggled with procrastination, organisation, or emotional overwhelm, this episode offers both insights and actionable tips to help you thrive.Key Discussion Points: Executive functions as project managers and air traffic controllers (00:01:12)Katherine explains executive functions in relatable terms, highlighting their role in coordinating the brain’s activities. The science behind executive function challenges (00:03:10)Dr. Russell Barkley's definition of executive functions is discussed, along with ADHD's impact on these brain circuits. Barkley describes them as the "who, what, when, how, and why" circuits of the brain. Reference: Dr. Russell Barkley’s Research. Working memory difficulties (00:05:07)Katherine shares personal insights about how ADHD affects working memory, which can only hold around 7 pieces of information. She discusses why people with ADHD often struggle to manage these limits. The role of the prefrontal cortex in ADHD (00:06:20)ADHD impacts the prefrontal cortex, affecting gray matter volume, which in turn influences planning and emotional regulation.Reference: Castellanos et al. (2002) study on ADHD and gray matter volume. Citation needed: Castellanos, F. X., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with ADHD. JAMA, 288(14), 1740-1748 Breaking tasks into smaller steps (00:10:29)Practical tip for reducing overwhelm by breaking large tasks into manageable pieces. Katherine recommends using sticky notes to create small, bite-sized steps to overcome emotional overwhelm and procrastination. Mindfulness and emotional regulation (00:15:10)Katherine discusses the benefits of mindfulness and grounding techniques for emotional regulation, referencing a 2016 meta-analysis by Veehof.Reference: Veehof et al. (2016) meta-analysis on mindfulness and ADHD. Citation needed: Veehof, M. M., et al. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD. ‍‍ Accountability and demand avoidance (00:15:55)Katherine reflects on the challenges of accountability for ADHD individuals and the importance of maintaining autonomy. She emphasizes the need for equal partnerships in accountability systems rather than a top-down structure.Leave a Review: Found this episode helpful? Please leave a review or share it with someone who might benefit from these insights.Subscribe and Stay Connected:‍ Don’t forget to subscribe to the ADHD Powerful Possibilities podcast and never miss an episode filled with strategies and insights for managing your ADHDConnect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads 1. Dr. Russell Barkley on Executive Functions: . Barkley, R. A. (1997). ADHD and the Nature of Self-Control. New York: Guilford Press. 2. Castellanos et al. (2002) study on ADHD and gray matter volume: Castellanos, F. X., Lee, P. P., Sharp, W., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with attention-deficit/hyperactivity disorder. JAMA, 288(14), 1740-1748. DOI: [10.1001/jama.288.14.1740](https://doi.org/10.1001/jama.288.14.1740)3. Veehof et al. (2016) meta-analysis on mindfulness and ADHD: Veehof, M. M., Trompetter, H. R., Bohlmeijer, E. T., & Schreurs, K. M. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD. Cognitive Behaviour Therapy, 45(1), 5-31. DOI: [10.1080/16506073.2015.1098724](https://doi.org/10.1080/16506073.2015.1098724)

We are looking at how ADHD, hormonal changes, shifting responsibilities, and new beginnings create both challenges and opportunities for our growth.If you’ve found yourself feeling overwhelmed, struggling to stay on top of conversations, or considering an ADHD diagnosis, you are not alone. This episode explores what it means to reclaim your power in midlife with ADHD, focusing on self-compassion, embracing change, and practical strategies for navigating this time of life.What You'll Learn in This Episode:Navigating ADHD in Midlife: Understanding how hormonal changes impact ADHD symptoms, particularly the relationship between estrogen and dopamine. (Timestamp: 10:45)The Importance of Self-Compassion: We can't be consistent like a well-behaved "productive economic unit"— we have to recognise and respect your natural ebb and flow. (Timestamp: 5:20)Physical Changes and Their Impact on the Brain: How changes in our physical health—like muscle mass, hormone levels, and cardiovascular health—affect our brains as we age. (Timestamp: 12:10)Balancing Family, Career, and Self-Care: Discussing the complexity of midlife responsibilities—from raising children later in life to caring for aging parents—and how to carve out time for yourself. (Timestamp: 15:25)Micro-Goals and Celebrations: How setting small, achievable goals and celebrating the wins can help us stay motivated and energized. (Timestamp: 25:15)The Power of Community: Finding your tribe is crucial. Whether it’s an online group, a peer support network at work, or friends who just get you—connection can help bring joy and energy to life with ADHD. (Timestamp: 32:40)Resources Mentioned:Connect with Me Online: Find me on Instagram @adhd_coach_katherine for more insights, encouragement, and updates.Reflection Points:What small action can you take this week to reclaim some of your power in midlife?How can you reframe a current challenge as an opportunity for growth?Want to Share Your Thoughts? If today’s episode resonated with you, please leave a review on your favorite podcast platform—it helps others find the show! And don’t forget to share it with a friend who might benefit.Stay curious, take care of yourselves, and remember: you're more capable, resilient, and creative than you realize.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads 

Whether you're a parent hesitant to label your child or an adult who’s adapted to life without a diagnosis, this episode is for you. What are the benefits of understanding and support that come with a diagnosis, backed by solid research. Tune in to discover how a diagnosis can transform your life or the life of your loved ones.Key Topics Covered:Introduction: Why understanding ADHD and getting a diagnosis matters.The Fear of Labels: Addressing common concerns about labeling children and the importance of early diagnosis.Adapted Adults: The personal cost of adapting life around undiagnosed ADHD and the benefits of recognizing it.Breaking the Stigma: How a diagnosis helps in understanding oneself and accessing necessary resources.Family Dynamics: The impact of ADHD on family relationships and the importance of a diagnosis for better communication.Long-Term Benefits: Research-backed benefits of a diagnosis, including improved job performance and mental health.Important Points:Early Diagnosis in Children: Studies show that early identification and intervention can significantly improve academic performance, enhance social skills, and reduce the risk of anxiety and depression.Adapted Adults: Research indicates that untreated ADHD in adults can lead to chronic stress, burnout, and higher risks of mental health issues.Stigma and Support: A diagnosis isn’t a label; it's a key to understanding and accessing support systems.Family Dynamics: Understanding ADHD can improve relationships and communication within families.Long-Term Benefits: A diagnosis can lead to better job performance, reduced risk of substance abuse If you found today’s discussion helpful, please share it with someone who might benefit. Remember, understanding yourself is the first step to living your best life. For more insights and support, follow us on social media or visit my website for resources and coaching options.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads https://lightbulbadhd.com/Subcommittee on Attention-Deficit/Hyperactivity Disorder, Steering Committee on Quality Improvement and Management; ADHD: Clinical Practice Guideline for the Diagnosis, Evaluation, and Treatment of Attention-Deficit/Hyperactivity Disorder in Children and Adolescents. Pediatrics November 2011; 128 (5): 1007–1022. 10.1542/peds.2011-2654Shaw, M., Hodgkins, P., Caci, H. et al. A systematic review and analysis of long-term outcomes in attention deficit hyperactivity disorder: effects of treatment and non-treatment. BMC Med 10, 99 (2012). https://doi.org/10.1186/1741-7015-10-99

In the world's shortest ADHD Podcast episode, I'm sharing the ONE THING that my teen said they wanted people to know about ADHD. It's not what I was expecting.I mentioned in the 'episode' some evidence of the power of our mind or thoughts on our body - and vice versa. Of course, I'm referring to the studies by Professor Ellen Langer, a leading psychologist at Harvard.Her famous 'Counter Clockwise' study showed that our physical environment not just affects our thoughts but can change our body. The team at Harvard are also working on the use of mindfulness (not THAT kind of mindfulness) on Multiple Sclerosis, Parkinsons, diabetes and more.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads My website Demers, Marika & Pagnini, Francesco & Phillips, Deborah & Chang, Brianna & Winstein, Carolee & Langer, Ellen. (2021). Beta-Testing of an Online Mindfulness Program Designed for Stroke Survivors and Their Caregivers During a Pandemic. Archives of Physical Medicine and Rehabilitation. 102. e37. 10.1016/j.apmr.2021.07.569. Park, Chanmo & Pagnini, Francesco & Langer, Ellen. (2020). Glucose metabolism responds to perceived sugar intake more than actual sugar intake. Scientific reports. 10. 15633. 10.1038/s41598-020-72501-w. Pagnini, Francesco & Bosma, Colin & Phillips, Deborah & Langer, Ellen. (2014). Symptom changes in multiple sclerosis following psychological interventions: A systematic review. BMC neurology. 14. 222. 10.1186/s12883-014-0222-z.

I wanted to share with you the how I responded to a day of zero energy and why I think it's important for ADHD Coaches - and coaches in general - to show up as real humans who have days where our personal growth shows up as love, compassion and permission instead of shiny routines, perky planners and catchy phrases in pep talks. (My clients will confirm I never use any of those...)There are a few research studies that are relevant, showing that ADHD adults are more likely to report fatigue and experience low energy but the questions for today are simple:What do I NEED? How can I meet that need? What people, resources, skills are available to me?How can I show myself compassion and adaptability?I hope you enjoy this different episode - I know I liked sharing something personal and more coach-like with you.Remember to let me know if you have questions - I'll be making a series of 5-10 minute episodes soon to answer them. Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Takanobu Yamamoto, The relationship between central fatigue and Attention Deficit/Hyperactivity Disorder of the inattentive type, Neurochemical Research, 10.1007/s11064-022-03693-y, 47, 9, (2890-2898), (2022).Martin Oscarsson, Martina Nelson, Alexander Rozental, Ylva Ginsberg, Per Carlbring, Fredrik Jönsson, Stress and work-related mental illness among working adults with ADHD: a qualitative study, BMC Psychiatry, 10.1186/s12888-022-04409-w, 22, 1, (2022).Nufar Grinblat, Sara Rosenblum, Work participation, sensory processing and sleep quality in adults with attention-deficit hyperactive disorder, Work, 10.3233/WOR-211129, 73, 4, (1235-1244), (2022).Bert Lenaert, Rebecca Jansen, Caroline M. van Heugten, You make me tired: An experimental test of the role of interpersonal operant conditioning in fatigue, Behaviour Research and Therapy, 10.1016/j.brat.2018.01.006, 103, (12-17), (2018).Wajszilber D, Santiseban JA, Gruber R. Sleep disorders in patients with ADHD: impact and management challenges. Nat Sci Sleep. 2018 Dec 14;10:453-480. doi: 10.2147/NSS.S163074. PMID: 30588139; PMCID: PMC6299464.

Wondering why the classic 'business advice' you've been following just turns your brain off? Let's go into the unique challenges and opportunities that ADHD entrepreneurs face. You'll learn the surprising priorities that can transform procrastination and overwhelm into productivity and success, all through the lens of the ADHD Rising program. Whether you're newly diagnosed or a seasoned entrepreneur, this episode offers valuable insights to help you thrive.Key Takeaways:Katherine’s Journey: Learn about Katherine's diverse career path and how her ADHD and autism diagnosis in her early forties transformed her approach to business.Common Challenges: Understand the typical struggles ADHD entrepreneurs face, such as procrastination, overwhelm, and lack of routine.Real-Life Success Stories: Hear inspiring stories of clients like 'Monica' and 'Phoebe', who transformed their businesses by understanding and leveraging their ADHD.ADHD Rising Framework: Explore the three-part framework—Foundations, Stretch and Grow, and Flourish—that Katherine uses to help entrepreneurs succeed.Practical Tips: Gain actionable advice on developing personalized strategies, creating achievable goals, and incorporating fun and creativity into your routine.Building a Supportive Environment: Discover the importance of community, coaching, and surrounding yourself with supportive people.Quotes:"Understanding your unique ADHD profile is crucial for building a business that truly works for you.""With the right strategies and support, you can turn your ADHD challenges into strengths and thrive as an entrepreneur."Resources MentionedKatherine's Website: https://lightbulbadhd.comLeave a Review: If you enjoyed this episode, please leave a review and share it with others.Join the Conversation: Share your thoughts and experiences in the comments or on social mediaConnect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads 

Do you know that celebrating our successes, engaging in force-free productivity, and using the transformative power of positive self-talk can transform our productivity and overall mood?You'll learn how these strategies can dramatically affect your well-being and effectiveness, and discover actionable tips to cultivate a more fulfilling and effective work life.Tune in to discover how celebrating small wins, aligning work with your strengths, and practicing positive self-talk can create a sustainable, joyful, and productive lifeConnect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Bolier, L., Haverman, M., Westerhof, G.J. et al. Positive psychology interventions: a meta-analysis of randomized controlled studies. BMC Public Health 13, 119 (2013). https://doi.org/10.1186/1471-2458-13-119Lambez B, Harwood-Gross A, Golumbic EZ, Rassovsky Y. Non-pharmacological interventions for cognitive difficulties in ADHD: A systematic review and meta-analysis. J Psychiatr Res. 2020 Jan;120:40-55. doi: 10.1016/j.jpsychires.2019.10.007. Epub 2019 Oct 12. PMID: 31629998.Poissant H, Mendrek A, Talbot N, Khoury B, Nolan J. Behavioral and Cognitive Impacts of Mindfulness-Based Interventions on Adults with Attention-Deficit Hyperactivity Disorder: A Systematic Review. Behav Neurol. 2019 Apr 4;2019:5682050. doi: 10.1155/2019/5682050. PMID: 31093302; PMCID: PMC6476147.Chan ESM, Gaye F, Cole AM, Singh LJ, Kofler MJ. Central executive training for ADHD: Impact on organizational skills at home and school. A randomized controlled trial. Neuropsychology. 2023 Nov;37(8):859-871. doi: 10.1037/neu0000918. Epub 2023 Jul 13. PMID: 37439737; PMCID: PMC10615842.Greven CU, Buitelaar JK, Salum GA. From positive psychology to psychopathology: the continuum of attention-deficit hyperactivity disorder. J Child Psychol Psychiatry. 2018 Mar;59(3):203-212. doi: 10.1111/jcpp.12786. Epub 2017 Jul 21. PMID: 28731214.Dupuis A, Mudiyanselage P, Burton CL, Arnold PD, Crosbie J, Schachar RJ. Hyperfocus or flow? Attentional strengths in autism spectrum disorder. Front Psychiatry. 2022 Sep 16;13:886692. doi: 10.3389/fpsyt.2022.886692. PMID: 36276327; PMCID: PMC9579965.Cremone A, Lugo-Candelas CI, Harvey EA, McDermott JM, Spencer RMC. Positive emotional attention bias in young children with symptoms of ADHD. Child Neuropsychol. 2018 Nov;24(8):1137-1145. doi: 10.1080/09297049.2018.1426743. Epub 2018 Jan 18. PMID: 29347861; PMCID: PMC6136424.Schippers LM, Greven CU, Hoogman M. Associations between ADHD traits and self-reported strengths in the general population. Compr Psychiatry. 2024 Apr;130:152461. doi: 10.1016/j.comppsych.2024.152461. Epub 2024 Feb 5. PMID: 38335571.N.S. Schutte, J.M. MalouffThe impact of signature character strengths interventions: a meta-analysisJ Happiness Stud, 20 (4) (2019 Apr 1), pp. 1179-1196C. Proctor, J. Maltby, P.A. LinleyStrengths use as a predictor of well-being and health-related quality of lifeJ Happiness Stud, 12 (1) (2011 Mar 1), pp. 153-169R.P. Douglass, R.D. DuffyStrengths use and life satisfaction: a moderated mediation approachJ Happiness Stud, 16 (3) (2015 Jun), pp. 619-632R.A. Barkley, K.R. MurphyThe nature of executive function (EF) deficits in daily life activities in adults with ADHD and their relationship to performance on EF testsJ Psychopathol Behav Assess, 33 (2) (2011), pp. 137-158M.M. Plichta, A. ScheresVentral–striatal responsiveness during reward anticipation in ADHD and its relation to trait impulsivity in the healthy population: a meta-analytic review of the fMRI literatureNeurosci Biobehav Rev, 38 (2014 Jan 1), pp. 125-134R. Ptacek, S. Weissenberger, E. Braaten, M. Klicperova-Baker, M. Goetz, J. Raboch, et al.Clinical implications of the perception of time in attention deficit hyperactivity disorder (ADHD): a reviewMed Sci Monit Int Med J Exp Clin Res, 25 (2019 May 26), pp. 3918-3924P.E. Newark, M. Elsässer, R.D. StieglitzSelf-esteem, self-efficacy, and resources in adults with ADHDJ Atten Disord, 20 (3) (2016 Mar 1), pp. 279-290E.C. Taylor, L.A. Livingston, R.A. Clutterbuck, M.J. Callan, P. ShahPsychological strengths and well-being: strengths use predicts quality of life, well-being and mental health in autismAutism (2023 Jan 13)13623613221146440M.E.G. Holthe, E. LangvikThe strives, struggles, and successes of women diagnosed with ADHD as adultsSAGE Open, 7 (1) (2017 Jan 1)2158244017701799J.A. Sedgwick, A. Merwood, P. AshersonThe positive aspects of attention deficit hyperactivity disorder: a qualitative investigation of successful adults with ADHDAtten Defic Hyperact Disord, 11 (3) (2019 Sep), pp. 241-253L.M. Schippers, L.I. Horstman, H. van de Velde, R.R. Pereira, J. Zinkstok, J.C. Mostert, et al.A qualitative and quantitative study of self-reported positive characteristics of individuals with ADHDFront Psychiatry [Internet], 13 (2022), 10.3389/fpsyt.2022.922788Available from:. [cited 2022 Oct 19]A.L. Duckworth, C. Peterson, M.D. Matthews, D.R. KellyGrit: perseverance and passion for long-term goalsJ Pers Soc Psychol, 92 (6) (2007), pp. 1087-1101A.B. Brown et al.Relationship of DAT1 and adult ADHD to task-positive and task-negative working memory networks Psychiatry Research (2011)

Understand how focus, flow and your brain function with some unusual practical tips to enhance your workflow.This week we're looking at:1. Understanding Brain Structures2. What is Focus anyway?3. Recognizing and Increasing Flow Statesand strategies that you can use to improve your focus and experience flow.Understanding Brain Structures and Their Roles:Prefrontal Cortex (PFC): Executive functions and focus.Basal Ganglia: Motivation and task engagement.Habenula: Stress responses and motivation.Anterior Cingulate Cortex (ACC): Attention processing.Default Mode Network (DMN): Daydreaming and focus.Task Initiation ChallengesWhy it's Hard: Executive function impairments, dopamine dysregulation, anxiety, and perfectionismFlow States: What is Flow: Deep engagement and enjoyment in tasks. Difference from Focus: Effortless vs. deliberate concentration. Recognising Flow: Intense concentration, time distortion, intrinsic motivation. Increasing Flow: Clear goals, immediate feedback, balancing challenge and skill.Connect with Katherine:Instagram: @adhd_coach_katherineTiktok: @adhd_coach_katherineOnline: https://lightbulbadhd.comConnect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Focus Music:https://www.focusatwill.com/https://brain.fm/Arnold, L. E., Hodgkins, P., Kahle, J., Madhoo, M., & Kewley, G. (2020). Long-term outcomes of ADHD: Academic achievement and performance. _Journal of Attention Disorders, 24_(1), 73-85. (https://doi.org/10.1177/1087054714566076)Barkley, R. A. (1997). Behavioral inhibition, sustained attention, and executive functions: Constructing a unifying theory of ADHD. _Psychological Bulletin, 121_(1), 65-94. (https://doi.org/10.1037/0033-2909.121.1.65)Castellanos, F. X., & Proal, E. (2012). Large-scale brain systems in ADHD: Beyond the prefrontal-striatal model. _Trends in Cognitive Sciences, 16_(1), 17-26.(https://doi.org/10.1016/j.tics.2011.11.007)Csikszentmihalyi, M. (1990). _Flow: The Psychology of Optimal Experience_. Harper & Row.Csikszentmihalyi, M., Abuhamdeh, S., & Nakamura, J. (2005). "Flow." In A. J. Elliot & C. S. Dweck (Eds.), "Handbook of Competence and Motivation." Guilford Press.Dietrich, A. (2004). Neurocognitive mechanisms underlying the experience of flow. _Consciousness and Cognition, 13_(4), 746-761.(https://doi.org/10.1016/j.concog.2004.07.002)Diamond, A. (2005). Attention-deficit disorder (attention-deficit/hyperactivity disorder without hyperactivity): A neurobiologically and behaviorally distinct disorder from attention-deficit/hyperactivity disorder (with hyperactivity). _Development and Psychopathology, 17_(3), 807-825. (https://doi.org/10.1017/S0954579405050388)Faraone, S. V., & Biederman, J. (2016). Neurobiology of attention-deficit hyperactivity disorder. _Biological Psychiatry, 57_(11), 1313-1323. (https://doi.org/10.1016/j.biopsych.2004.11.024)Kofler, M. J., Irwin, L. N., Sarver, D. E., Soto, E. F., Groves, N. B., Harmon, S. L., & Lonigan, C. J. (2018). Executive functioning heterogeneity in pediatric ADHD. _Journal of Abnormal Child Psychology, 46_(6), 1053-1065. (https://doi.org/10.1007/s10802-017-0353-4)Jackson, S. A., & Marsh, H. W. (1996). "Development and validation of a scale to measure optimal experience: The Flow State Scale." Journal of Sport and Exercise Psychology, 18(1), 17-35.Lee YA, Goto Y. The Habenula in the Link Between ADHD and Mood Disorder. Front Behav Neurosci. 2021 Jun 24;15:699691. doi: 10.3389/fnbeh.2021.699691. PMID: 34248519; PMCID: PMC8264146.Makris N, Seidman LJ, Valera EM, Biederman J, Monuteaux MC, Kennedy DN, Caviness VS Jr, Bush G, Crum K, Brown AB, Faraone SV. Anterior cingulate volumetric alterations in treatment-naïve adults with ADHD: a pilot study. J Atten Disord. 2010 Jan;13(4):407-13. doi: 10.1177/1087054709351671. PMID: 20008822; PMCID: PMC3746768.Nakamura, J., & Csikszentmihalyi, M. (2009). "Flow Theory and Research." In C. R. Snyder & S. J. Lopez (Eds.), "Oxford Handbook of Positive Psychology." Oxford University Press..Rubia, K. (2018). Cognitive neuroscience of attention deficit hyperactivity disorder (ADHD) and its clinical translation. _Frontiers in Human Neuroscience, 12_, 100. [Link](https://doi.org/10.3389/fnhum.2018.00100)Sibley, M. H., Graziano, P. A., Ortiz, M., Rodriguez, L., & Coxe, S. (2019). Parent-teen behavior therapy + motivational interviewing for adolescents with ADHD. _Journal of Consulting and Clinical Psychology, 87_(8), 706-719. (https://doi.org/10.1037/ccp0000424)Zylstra, S. (2014). The impact of flow state on the attentional abilities of individuals with ADHD. _Journal of Attention Disorders, 18_(3), 246-257. (https://doi.org/10.1177/1087054714524412)

We're exploring how executive functions, personal strengths, and self-compassion create a robust foundation for managing ADHD. I'm sharing practical strategies to harness these for both personal and professional success.What You’ll Learn:The role of executive functions in daily life and common challenges faced by those with ADHD.How to identify and leverage your personal strengths to complement executive function struggles.The importance of self-compassion in managing ADHD and how it aids in emotional regulation and resilience.Strategies for integrating routines with meaning and external structure to enhance productivity.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Resources1. Executive FunctionsBooks:"Smart but Scattered" by Peg Dawson and Richard Guare: A practical guide to help children and adults with ADHD improve executive function skills."The Executive Functioning Workbook for Teens" by Sharon A. Hansen: Offers activities and strategies for teens to build their executive functioning skills.2. Leveraging Personal StrengthsOnline Assessments:VIA Character Strengths Survey: A free online assessment to identify your top character strengths. Link3. Self-CompassionBooks:"Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff: Explores the concept of self-compassion and provides practical exercises."The Mindful Path to Self-Compassion" by Christopher Germer: Combines mindfulness and self-compassion practices to enhance emotional well-being.Online Tools:Mindful Self-Compassion (MSC): A structured program that combines mindfulness and self-compassion. LinkSelf-Compassion Exercises: Free exercises and guided meditations from Dr. Kristin Neff. Link4. ADHD Management StrategiesBooks:"Driven to Distraction" by Edward M. Hallowell and John J. Ratey: A classic guide to understanding and managing ADHD."Taking Charge of Adult ADHD" by Russell A. Barkley: Offers practical advice and strategies for adults with ADHD."Executive Function and Self-Regulation" (Harvard University Center on the Developing Child): A comprehensive overview of executive functions and their importance. Link

Why is YOUR ADHD so different from your friends, your child's, your partner's? Let's understand why what we think of as 'one diagnosis' is so varied.Key Points Discussed:Understanding ADHD: A breakdown of ADHD's neurological underpinnings and how they affect behaviors and cognitive functions.The Misconceptions: Addressing the common misunderstandings about ADHD, such as the notion of a 'deficit' of attention and what hyperactivity might look like across different ages and activities.Personal ADHD Profile: The importance of recognizing your individual ADHD characteristics and how this self-awareness can improve your management strategies.Executive Functions and ADHD: How ADHD impacts executive functions like planning, organization, and emotional regulation, and why understanding this can change how you manage daily tasks and long-term goals.Episode Highlights:Personal Stories: Katherine shares insights from her experiences and observations, emphasizing the varied manifestations of ADHD.Scientific Insights: Discussion on brain structure differences in people with ADHD, focusing on dopamine levels and brain connectivity.Tools and Resources Mentioned:Self-Assessment Techniques: Suggestions for beginning to map your own ADHD traits, including journaling and using apps for behavioral tracking.Community Insights: Encouragement to engage with others’ experiences, fostering a deeper understanding of ADHD's diversity.Call to Action:Self-Observation Invitation: Katherine encourages listeners to use this week for self-observation. Notice how ADHD manifests in your daily life and consider how your unique traits affect your productivity and emotions.Connect with Katherine: Reach out via direct message on social media or leave a review on the podcast platform if you find this episode valuable.Next Episode Tease:Stay tuned for the next episode, where Katherine will explore how to manage and optimize executive functions, essential for anyone looking to harness their ADHD in the workplace, whether you're a solo entrepreneur or managing a team.Thank you for joining us in this enlightening journey into understanding ADHD and its impact on personal and professional life. We hope you find this episode not only informative but also empowering.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads 

ADHD, resilience, breaking down misconceptions and exploring how those with ADHD can harness their unique strengths to build true resilience.In This Episode:Understanding Resilience: What does resilience really mean for those with ADHD? clue: It’s not about ignoring your emotions or pushing through no matter what; it’s about adaptability and flexibility in the face of challenges.The Misconceptions of Resilience: Why has resilience gained a negative reputation and how these perceptions can be harmful, especially when they ignore systemic issues and individual mental health needs.Strategies for Building Resilience:SODAS Method: Situation, Options, Disadvantages, Advantages, Solution. A structured approach to problem-solving that can help when you're feeling overwhelmed.STOP Method: Stop, Take a breath, Observe, Proceed. A simple technique to manage emotional dysregulation and ensure thoughtful responses to stress.Mindfulness and Neuroplasticity: How practices like mindfulness can alter brain function, supported by insights from neuroscience, to enhance resilience in the ADHD brain.Key Quotes from the Episode:"Instead of thinking about resilience as never feeling down, ignoring our emotions, pushing on no matter what's happening around us—that isn't resilience.""Resilience is actually more about adaptability. Becoming flexible and changing with the circumstances and requirements that we find ourselves facing."Listener Interaction:Question of the Week: How do you define resilience? Has your perception changed after listening to today’s episode?Call to Action: Share your thoughts on resilience and any strategies you’ve found effective. Connect with me on @adhd_coach_katherine If you enjoyed this episode, please consider subscribing and leaving us a review on your favourite Platform. Your feedback helps us grow and continue providing great content. Tune in next week for more insightful discussions!Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Dr Neff - self compassionStop Scan Shift - download here Neurodivergent Practitioners Directory - https://neurodivergentpractitioners.org/Cameron Gott - ADHD Pyramid of Needs. https://www.camerongott.com/hierarchy-of-adhd-needsBiederman, J., & Faraone, S. V. (2006). The effects of attention-deficit/hyperactivity disorder on employment and household income. Medscape General Medicine, 8(3), 12.This study explores the impact of ADHD on employment and income, providing valuable insights into the challenges faced by individuals with ADHD in professional settings.Bölte, S., & Holtmann, M. (2014). Relevance of Resilience in Childhood and Adolescence in the Context of ADHD. ADHD Attention Deficit and Hyperactivity Disorders, 6(4), 211–219.This article discusses the significance of resilience in the context of ADHD during childhood and adolescence, highlighting the importance of understanding and fostering resilience in individuals with ADHD from a young age.Dweck, C. S. (2008). Mindset: The New Psychology of Success. Random House.Carol Dweck's book delves into the concept of mindset, particularly the growth mindset, which is relevant for individuals with ADHD in cultivating resilience and embracing challenges as opportunities for growth.Erickson KI, Voss MW, Prakash RS, Basak C, Szabo A, Chaddock L, Kim JS, Heo S, Alves H, White SM, Wojcicki TR, Mailey E, Vieira VJ, Martin SA, Pence BD, Woods JA, McAuley E, Kramer AF. Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci U S A. 2011 Feb 15;108(7):3017-22. doi: 10.1073/pnas.1015950108. Epub 2011 Jan 31. PMID: 21282661; PMCID: PMC3041121.Graziano, P. A., Reavis, R. D., Keane, S. P., & Calkins, S. D. (2007). The role of emotion regulation in children's early academic success. Journal of School Psychology, 45(1), 3–19.This study examines the role of emotion regulation in academic success, providing insights into how emotional regulation strategies can contribute to resilience, particularly in academic settings relevant to individuals with ADHD.Halmøy, A., Fasmer, O. B., Gillberg, C., & Haavik, J. (2009). Occupational outcome in adult ADHD: impact of symptom profile, comorbid psychiatric problems, and treatment: a cross-sectional study of 414 clinically diagnosed adult ADHD patients. Journal of Attention Disorders, 13(2), 175–187.This study investigates the occupational outcomes of adults with ADHD, shedding light on the challenges they face in professional settings and the role of resilience in navigating these challenges.Loe, I. M., & Feldman, H. M. (2007). Academic and educational outcomes of children with ADHD. Journal of Pediatric Psychology, 32(6), 643–654.This article discusses the academic and educational outcomes of children with ADHD, highlighting the importance of resilience in overcoming academic challenges and achieving success in educational settings.Ramsay, J. R., Rostain, A. L., & Bishop, J. (2016). The Adult ADHD Tool Kit: Using CBT to Facilitate Coping Inside and Out. Routledge.This book offers practical tools and strategies, including cognitive-behavioral therapy (CBT), for coping with ADHD challenges in adulthood, emphasizing the role of resilience in managing symptoms and improving overall functioning.Stixrud, W., & Johnson, N. (2018). The Self-Driven Child: The Science and Sense of Giving Your Kids More Control Over Their Lives. Penguin Books.William Stixrud and Ned Johnson's book explores the importance of autonomy and resilience in children and adolescents, providing insights into fostering resilience from a young age, which is relevant for individuals with ADHD.Littman, A. J., White, E., Satia, J. A., Bowen, D. J., & Kristal, A. R. (2006). Reliability and validity of 2 single-item measures of psychosocial stress. Epidemiology, 17(4), 398-403.This study assesses the reliability and validity of single-item measures of psychosocial stress, which are relevant for understanding the relationship between stress, resilience, and ADHD symptoms.Marshall, S. A., Zentall, S. S., & Muchinsky, M. M. (2011). Achievement, emotional intelligence, and personality: A study of ADHD and non-ADHD college students. Journal of Attention Disorders, 15(2), 130-139.Investigating the relationship between achievement, emotional intelligence, and personality traits in college students with and without ADHD, this study sheds light on factors contributing to resilience and success in academic settings.Mikami, A. Y., & Hinshaw, S. P. (2006). Resilient adolescent adjustment among girls: Buffers of childhood peer rejection and attention-deficit/hyperactivity disorder. Journal of Abnormal Child Psychology, 34(6), 823-837.This research explores factors contributing to resilient adjustment in adolescent girls, including the buffering effects of childhood peer rejection and ADHD symptoms, offering insights into protective factors that promote resilience.Molina, B. S., Hinshaw, S. P., Swanson, J. M., Arnold, L. E., Vitiello, B., Jensen, P. S., ... & Houck, P. R. (2009). The MTA at 8 years: Prospective follow-up of children treated for combined-type ADHD in a multisite study. Journal of the American Academy of Child & Adolescent Psychiatry, 48(5), 484-500.This longitudinal study provides insights into the long-term outcomes of children with ADHD, including factors associated with resilience and positive adjustment over time.Owens, J. S., Goldfine, M. E., Evangelista, N. M., Hoza, B., & Kaiser, N. M. (2007). A critical review of self-perceptions and the positive illusory bias in children with ADHD. Clinical Child and Family Psychology Review, 10(4), 335-351.Examining self-perceptions and the positive illusory bias in children with ADHD, this review offers insights into factors that may enhance resilience and self-esteem in...

Does building habits as someone with ADHD feel like you're herding cats? Join ADHD coach Katherine as she explores a playful, perfectly possible approach to "firing up" productive habits, inspired by the celebrated potter Josiah Wedgwood.You'll discover:Why habit formation is uniquely challenging for ADHD brainsThe power of celebrating small wins and allowing flexibilityUsing tools like AI assistants to design routines tailored for your neurodivergenceReconnecting to your deeper "why" when motivation wanesKatherine shares practical tips like starting tiny, using external cues, and finding meaningful rewards. Her key message?Embrace the journey - even Wedgwood's iconic glazes involved many "failed" experiments.Listen for an energising new perspective on habits and ways to make them stick while honouring your ADHD brain!Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Blog post: ADHD & Time 'Agnosia' (blindness): https://lightbulbadhd.com/blog/adhd-time-discounting-blindnessPodcast episode on time: https://pod.fo/e/20b52aLearn more about Josiah Wedgwood and his experiments: https://collections.vam.ac.uk/item/O1715422/trial-tray/My favourite AI tools to play with: this Canva link opens a PDF which you can save and download.Barkley, R. A. (1997). Behavioral inhibition, sustained attention, and executive functions: Constructing a unifying theory of ADHD. Psychological Bulletin, 121(1), 65–94. LinkLangberg, J. M., & Becker, S. P. (2012). Does long-term medication use improve the academic outcomes of youth with attention-deficit/hyperactivity disorder? Clinical Child and Family Psychology Review, 15(3), 215–233. LinkSolanto, M. V. (2018). Cognitive-behavioral therapy for adult ADHD: Targeting executive dysfunction. The Psychiatric Clinics of North America, 41(2), 255–267. LinkToplak, M. E., Connors, L., Shuster, J., Knezevic, B., & Parks, S. (2008). Review of cognitive, cognitive-behavioral, and neural-based interventions for attention-deficit/hyperactivity disorder (ADHD). Clinical Psychology Review, 28(5), 801–823. LinkFaraone, S. V., & Biederman, J. (2005). What is the prevalence of adult ADHD? Results of a population screen of 966 adults. Journal of Attention Disorders, 9(2), 384–391. Linkvan Dijk, H., & de Voogd, L. (2018). The cognitive underpinnings of creative thought: A latent variable analysis exploring the roles of intelligence and working memory in three creative thinking processes. Intelligence, 68, 84–96. LinkEysenck, M. W., Derakshan, N., Santos, R., & Calvo, M. G. (2007). Anxiety and cognitive performance: Attentional control theory. Emotion, 7(2), 336–353. LinkYuill, N., & Lyon, C. (2007). The use of strategies by children with ADHD: A classroom-based study. Dyslexia, 13(1), 66–81. LinkWilens, T. E., Biederman, J., Spencer, T. J., & Bostic, J. (1998). Pharmacotherapy of adult attention deficit/hyperactivity disorder: A review. The Journal of Clinical Psychopharmacology, 18(4), 267–276. Martel, M. M., Goth-Owens, T., Martinez-Torteya, C., & Nigg, J. T. (2010). A person-centered personality approach to heterogeneity in attention-deficit/hyperactivity disorder (ADHD). Journal of Abnormal Psychology, 119(1), 186–196. Link

This episode challenges the negative stereotypes often associated with ADHD and provides listeners with actionable tools and resources to help them identify and harness their unique strengths. Listen in for a deep dive into how these strengths can lead to exceptional entrepreneurial success and a sustainable fulfilling life, whatever the challenges ADHD might pose.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads VIA Character Strengths Assessment (free):Gallup Strengths (paid)You can try out Notion for free here (affiliate link).White, H.A., & Shah, P. (2011). Creative style and achievement in adults with attention-deficit/hyperactivity disorder. Personality and Individual Differences, 50(5), 673-677. DOI: 10.1016/j.paid.2010.12.015Barkley, R.A. (2014). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment (4th ed.). Guilford PressSeligman, M.E.P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5-14. Davidson, D.J., & Kemp, A.I. (2012). The role of hyperfocus in entrepreneurial success: An ADHD phenomenon? Frontiers in Entrepreneurial Research. Williams, J., & Kumar, A. (2023). Mediating role of self-concept on character strengths and well-being among adolescents with specific learning disorder in India. Research in Developmental Disabilities, 132, 104372. https://doi.org/10.1016/j.ridd.2022.104372Taylor, E. C., Livingston, L. A., Clutterbuck, R. A., Callan, M. J., & Shah, P. (2023). Psychological strengths and well-being: Strengths use predicts quality of life, well-being and mental health in autism. Autism. DOI: 10.1177/13623613221146440Nocon, A. S., Roestorf, A., & Menéndez, L. M. G. (2022). Positive psychology in neurodiversity: An investigation of character strengths in autistic adults in the United Kingdom in a community setting. Research in Autism Spectrum Disorders, 99, 102071 https://doi.org/10.1016/j.rasd.2022.102071Qin C, Cheng X, Huang Y, Xu S, Liu K, Tian M, Liao X, Zhou X, Xiang B, Lei W, Chen J. Character strengths as protective factors against behavior problems in early adolescent. Psicol Reflex Crit. 2022 Jun 1;35(1):16. doi: 10.1186/s41155-022-00217-z. PMID: 35641705; PMCID: PMC9156651.

Warning: This podcast contains ADVANCED strategies for ADHD procrastination - but you'll love them when you understand how they get to the roots of your stickiness for good.The ADHD Brain and Procrastination: Dive into how the ADHD brain's wiring and executive function challenges intensify procrastination. Learn about impulsivity, the need for immediate rewards, and the difficulty in perceiving tasks as interesting unless they align with personal interests.Three types of Procrastination and three reasons ADHD can make them feel even worse?Strategies to Overcome Procrastination: From enhancing self-efficacy and task value to managing impulsivity, discover a variety of strategies tailored for the ADHD entrepreneur. Learn about micro-tasking, engagement shifting and a sneaky mention of my new book on Procrastination.Next episode:we discuss why focusing on strengths rather than deficits can significantly improve daily life and self-perception for those with ADHD.Connect with me on Instagram or by email for further discussions, insights, and personal stories related to ADHD and entrepreneurship.Remember, everything is possible. Stay tuned for more powerful possibilities with Katherine, your ADHD coach.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Previous episode on Procrastination: https://pod.fo/e/20d8caDopamine & Motivation in ADHD:Volkow, N. D., Wang, G.-J., Newcorn, J. H., Telang, F., Solanto, M. V., Fowler, J. S. & Swanson, J. M. (2007). Depressed dopamine activity in caudate and preliminary evidence of limbic involvement in adults with attention-deficit/hyperactivity disorder. Archives of General Psychiatry, 64(8), 932-940.Prefrontal Cortex & ADHD:Arnsten, A. F. T. (2009). Toward a new understanding of attention-deficit hyperactivity disorder pathophysiology: an important role for prefrontal cortex dysfunction. CNS Drugs, 23(Suppl 1), 33-41.Segment 2: Emotional Drivers of ProcrastinationEmotional Dysregulation & Procrastination:Barkley, R. A. (2015). Emotional dysregulation is a core component of ADHD. In Handbook of emotion regulation (2nd ed., pp. 15-35). Guilford Publications.Procrastination as Mood Repair:Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 7(2), 115-127.Segment 3: Practical Strategies for Overcoming ProcrastinationMicro-tasking & ADHD:Tuckman, B. W. (2005). The effect of motivational scaffolding on procrastinators’ distance learning outcomes. Computers & Education, 49(2), 414-422.Engagement Shifting Techniques:Kessler, R. C., Adler, L., Barkley, R., Biederman, J., Conners, C. K., Demler, O., ... & Zaslavsky, A. M. (2006). The prevalence and correlates of adult ADHD in the United States: results from the National Comorbidity Survey Replication. American Journal of Psychiatry, 163(4), 716-723.ADHD & Executive Function:Faraone, S. V., & Biederman, J. (2005). What is the prevalence of adult ADHD? Results of a population screen of 966 adults. Journal of Attention Disorders, 9(2), 384-391.Neurobiology of ADHD:Shaw, P., Eckstrand, K., Sharp, W., Blumenthal, J., Lerch, J. P., Greenstein, D., ... & Rapoport, J. L. (2007). Attention-deficit/hyperactivity disorder is characterized by a delay in cortical maturation. Proceedings of the National Academy of Sciences, 104(49), 19649-19654.Segment 2: Emotional Drivers of ProcrastinationADHD & Emotional Regulation:Nigg, J. T., & Casey, B. J. (2005). An integrative theory of attention-deficit/hyperactivity disorder based on the cognitive and affective neurosciences. Neuropsychology Review, 15(3), 144-174.Procrastination, Emotion, and ADHD:Steel, P., & Klingsieck, K. B. (2016). Academic procrastination: Psychological antecedents revisited. American Psychological Association, 57(1), 5-15.Segment 3: Practical Strategies for Overcoming ProcrastinationBehavioral Strategies in ADHD:Solanto, M. V. (2011). Cognitive-behavioral therapy for adult ADHD: Targeting executive dysfunction. The Guilford Press.ADHD, Motivation, and Task Engagement:Safren, S. A., Sprich, S., Mimiaga, M. J., Surman, C., Knouse, L., Groves, M., & Otto, M. W. (2010). Cognitive behavioral therapy vs relaxation with educational support for medication-treated adults with ADHD and persistent symptoms: A randomized controlled trial. JAMA, 304(8), 875-880.