Hacking Your ADHD

Hey Team! Today I'm talking with Sharon Pope, a certified habit coach and the CEO of Shelpful. Sharon has an extensive background in the tech world, having served as a CMO for multiple companies and as an advisor for the startup accelerator Y Combinator. After her own ADHD diagnosis, she pivoted her career to focus on building tools that help neurodivergent brains get more done. Sharon also runs the ADHD Founders Podcast with Jesse J. Anderson and Marie Ng, where they talk about the unique challenges of having ADHD and building a business. I actually had Sharon on the show a number of years ago and thought it would be fun to have her on again after running into her at the 2025 ADHD Conference. And one of the big changes that has happened at her company. Shelpful, since we last talked, is the shift to using AI, so we spend a good portion of this episode discussing how to use AI as a "second brain" rather than just another static to-do list. Sharon explains how they've integrated personality and novelty into their system to break through our natural notification immunity. We also explore some of her favorite "Magic Sort" features that help you pick tasks based on your current energy level rather than just due dates, because we all know that looking at a massive, unsorted list is a one-way ticket to Task Paralysis. But we are also talking about accountability, automation, and how to gamify our habits. I had a lot of fun with this one. If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/271 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips Try sorting your to-do list by energy level. Instead of looking at a stressful, long list, you can sort your tasks by "vibe" or energy (low, medium, high) to find a task that matches your current capacity. When we're setting goals, we want to intentionally lower the bar to ensure a win and strengthen neural pathways. Often our inclination is to overdo whatever it is we're trying to do in an effort to catch up, but by lowering the bar instead, we can often create more sustainable habits. A fun way to get into automation can be to try out cheap NFC stickers around your house to trigger specific automations, like reminders to move the laundry or start a playlist, with a single tap of your phone.  

Hey Team! So it's been a bit since I've done a monologue episode - for those of you new to the podcast that are more used to the interview format, that's not how the show began. It started with me doing episodes like these, where I'm dissecting an idea about how we can really work with our ADHD brains. The plan right now is that I'm going to be sprinkling in a few more of these episodes throughout the year, looking to add them every other Friday opposite the Research Recaps. So let's get into this first episode back. In the mythology of the Trojan War, after a 10-year stalemate, the Greeks built a massive, wooden horse and seemingly left it behind as a gift for the Trojans. Hidden inside the horse were Greek soldiers, waiting for the dead of night to creep out, kill the sentries, and open the city gates for the rest of the Greek army, which had quietly sailed back under the cover of darkness. It's a story of letting the enemy in the gates. It's about perceiving a threat as something safe and then paying the price.  And I've been thinking about how this same story can play out in how we choose to spend our time during the day. What are the things that seem innocuous that are going to throw us off. Sure, checking social media seems like it's going to be a nice little break, and it certainly isn't going to let in a horde of Greeks that will slaughter all of our defenders, but perhaps there are some downsides that we're not thinking about. And so that's the idea that we're going to be exploring in this episode. What are the pitfalls that are not just going to throw us off, but set us off in the wrong direction entirely? If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/270 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips A Trojan Horse task is a task where you are sabotaging yourself without realizing it. They are things that on the outside appear to be innocuous but instead being a 15 minute break they end up as something that derails your entire day. Watch out for optimization procrastination, where you are trying to get things "just right" before starting. If the preparation takes longer than the task itself, recognize that it could be procrastination in disguise. At that point, it's okay to give yourself permission to settle for "mediocre" or "good enough" so that you can just get started. Your ADHD is not the enemy here, even though it may feel like it's always the one letting the Greeks in the gate when a shiny new Trojan Horse shows up. Remember, we want to work with our ADHD, not against it. Help yourself out by identifying those Trojan Horses and figuring out ways to avoid them.  

Distinguishing between ADHD and anxiety can feel a bit like trying to figure out if you're sneezing because of a cold or because your neighbor just started mowing their lawn - or maybe it's a bit of both, the symptoms look the same, but the solution is very different. This week, I'm talking with Dr. Mona Potter, a Harvard-trained, board-certified child and adolescent psychiatrist and the Chief Medical Officer and Co-founder of InStride Health. Dr. Potter spent years at McLean Hospital pioneering treatments for anxiety and OCD, and has a unique perspective on how we can manage the specific brand of exhaustion that comes with being neurodivergent in a world that never stops moving. Today, we're exploring the bio psycho social model—which is just a fancy way of saying we're looking at your sleep, your stress, and your chemistry all at once. We discuss the "optimal zone" of anxiety and how it can actually mask ADHD symptoms until you find a treatment that works, the difference between a "crutch" and a tool, and why parents (and adults) should stop trying to be the "external executive function" for everyone around them. We also take a deep dive into the specific mechanics of OCD and why the structure that saves an ADHDer might actually feed an obsessive loop. If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/269 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips To tell ADHD and anxiety apart, look at what's pulling your focus. ADHD distractions are often external (the world "tapping you on the shoulder"), while anxiety distractions are typically internal (a "side commentary" of what could go wrong). Remember that medication can turn down the biological "volume" of symptoms, but it doesn't build skills or "brain muscles." Use the quiet provided by medication as a window to practice the executive function habits you need. While structure and rituals are helpful for ADHD, they can feed OCD. If you have both, you must learn to sit with the distress of not performing a ritual (Exposure and Response Prevention) rather than making things "seamless".  

Welcome to Hacking Your ADHD. I'm your host, William Curb. Today, I'm joined by Skye Waterson for our research recap series, where we dive into a single research paper to find practical takeaways. In this episode, we're discussing a paper called "Adherence, Persistence and Medication Discontinuation in Patients with Attention Deficit Hyperactivity Disorder: A Systematic Literature Review." This study asks: what's happening in the real world with medication adherence? Are people taking their meds, and if not, why? I found this paper through a presentation by Bill Dobson at the 2025 ADHD conference in Kansas City, and it really blew me away. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/268 https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link https://tinyurl.com/y835cnrk - YouTube https://www.patreon.com/HackingYourADHD - Patreon

Hey Team! Burnout is one of those terms we throw around a lot in the neurodivergent community, but often we don't realize we're in it until we've hit a wall. Today, I'm talking with Garrett Wood, a Certified Clinical Hypnotherapist and founder of Gnosis Therapy. Garrett specializes in working with high-achieving professionals—which is often code for high-masking folks—helping them navigate executive well-being and nervous system regulation. In our conversation, we dive into the nuances of burnout, specifically how it differs from just being tired, and we walk through the five stages of burnout so you can actually spot where you are on the map. We also get into some heavy but important stuff regarding self-worth and how we often subconsciously drive ourselves into the ground just to prove we're enough. If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/267 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips Understand that there are different levels of burnout. If you are getting a full eight hours of sleep but are still waking up exhausted, or if you find yourself unable to calm down after minor inconveniences (like getting cut off in traffic), you are likely already heading into Stage 1 or 2 of burnout. Make sure to pay attention to your specific physiological needs rather than general advice. You might be someone who needs 10 hours in bed to get 8 hours of actual sleep (I mean I'm not someone who gets in bed and is instantly asleep, it takes sometime and I'm a bit restless). Your physiological needs are unique to you and what you "need". If trying to rest and doing "nothing" feels anxiety-inducing, find a low-stakes activity like organizing books or doing a puzzle. These kinds of low-stakes tasks can provide a sense of accomplishment and soothing without the consequences or pressure of a work project.  

Hey Team! This week I'm talking with Alan P. Brown, the creator of ADD Crusher and host of Crusher™TV. Alan is an ADHD and productivity coach who spent decades struggling with undiagnosed ADHD while working as an advertising executive in New York. His own "mess to success" story involves battling addiction and navigating a career where he felt like he was constantly floundering, only to turn it all around by developing his own "brain hacks." In our conversation today, we dive into some of the practical strategies Alan developed to get his brain in gear, like the importance of identifying your "strong time" and then really protecting that time. We also discuss why long to-do lists can actually sabotaging your productivity, the power of talking to yourself to overcome the inertia of starting, and how to make peace with the "Outlaw Brain" that just wants you to stay on the couch. This is definitely an episode that will help you If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/266 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips Limit your daily to-do list to a maximum of three "biggies" and often preferably just one or two. Alan reminds us that research suggests that once you list more than seven items, the likelihood of doing any of them drops significantly, because a long list encourages you to pick the easiest low-hanging fruit and avoid the important work. When you can't get started on a task like writing, trying talking to yourself out loud to break the inertia with micro-steps. Ask yourself, "Can I open the laptop?" then "Can I find the document?" then "Can I read the first paragraph?" This process can help us engage our brain enough to build some momentum and get into a groove. Embrace your pace and stop wasting energy lamenting that you work slower than others. Sure it sucks, but by accepting that things might take you longer, you can factor that extra time into your schedule, and still get things done. Refuse to beat yourself up about it, shame doesn't make you work faster.  

Welcome to Hacking Your ADHD. I'm your host, William Curb, and today I'm joined by Skye Waterson for our research recap series. We're diving into a paper titled "Pain Associated Diagnosis in Childhood Before the Diagnosis of ADHD." We want to see if kids who were eventually diagnosed with ADHD showed higher rates of pain-related medical visits before that diagnosis even happened. This is a vital question because about a quarter of chronic pain patients are also diagnosed with ADHD. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/265 https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link https://tinyurl.com/y835cnrk - YouTube https://www.patreon.com/HackingYourADHD - Patreon

Hello all you beautiful people, happy new year. I'm gearing up for 2026 after a few set backs at the end of last year that we'll get into in a future episode. But today we're talking with Alyece Smith, founder of Socially Ausome, a neurodivergent entrepreneur coach, and the host of The ADHD CEO Podcast. She specializes in helping business owners build sustainable systems that actually work for their brains rather than against them. In our conversation today, we get into why we often feel the need to "earn our rest" and how that can lead to burnout. We also jump into how to systemize your life to save your brainpower for what actually matters. Alyece shares her "DMO" or Daily Method of Operation, and how she uses routine to cut down on daily choices. We also talk about the trap of monetizing every hobby, finding clarity in what actually fulfills us, and why knowing why your brain works the way it does is often more helpful than just trying to force a square peg into a round hole. If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/264 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips Try using Voice Memos to prevent context switching. When you feel a spiral coming on or have too many ideas, use a voice-to-text app (Alyece recommends "Voice Pen") to brain dump everything immediately. This allows you to get the thoughts out without stopping your current workflow. Once you have a brain dump, categorize items by the "mode" required to complete them (e.g., calls to make while driving, emails to answer at your desk, errands to run). This helps you batch tasks based on where you are, rather than just creating a deadline. Track your natural energy peaks to identify your "Spark Times." Save your high-value creative or money-making tasks for these windows, rather than wasting that high energy on low-priority admin work. Work on identifying "Fake" productivity. Be honest with yourself about whether you are creating tasks just to feel busy or "earn" your rest. If you are inventing work to avoid important tasks or to feel productive, it's a sign you need to pause and figure out what's really a priority in that moment (hint: it's usually taking care of one of your basic needs).  

It's hard to believe we're already into 2026. If last year felt fast, this year is moving even quicker. As we settle into the rhythm of a new year, I found myself looking back at some of the most impactful conversations we've had on the show—specifically those that help us navigate the "new year pressure" without the burnout. That's why today, we're revisiting a fan-favorite conversation from the archives with Chris Wang, CEO and co-founder of Shimmer. Even though this originally aired at the start of 2025, the strategies Chris shares are more relevant than ever. We dive deep into: Process-oriented goal setting (focusing on the "how" rather than just the "what"). The power of community in maintaining momentum. Living in alignment with your core values to avoid "productivity for productivity's sake." Chris brings a wealth of actionable advice to the table. Whether you're currently looking into ADHD coaching or you're just trying to figure out how to make your plans stick for the rest of 2026, this episode is packed with gems. If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/207 This Episode's Top Tips Work on setting process-oriented goals where your focus is on the actions you can control, like "exercise 3 times a week," rather than outcome-based goals like "lose 10 pounds." Make sure you are specific and write your to-do lists with clear, actionable steps to avoid overwhelm and decision paralysis. You want to know exactly what your next step is when looking at your to-do list. Leverage your support systems. You can use community and coaching to provide accountability, remove roadblocks, and refine your systems. Remember there is no gold star for toughing it out by yourself and it's okay to get help.

Welcome to Hacking Your ADHD. I'm your host, William Curb, and I have ADHD. On this podcast, I dig into the tools, tactics, and best practices to help you work with your ADHD brain. Today, I'm joined by Skye Waterson for our research recap series. In this series, we take a single research paper and dive into what it says, how it was conducted, and any practical takeaways. In this episode, we're discussing a paper titled "The Effects of Subclinical ADHD Symptomatology on Subjective Financial, Physical, and Mental Wellbeing of Entrepreneurs and Employees." Essentially, this study looks at how ADHD traits—even if they aren't at a diagnosable level—relate to wellbeing for two groups: entrepreneurs and employees. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/263 https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link https://tinyurl.com/y835cnrk - YouTube https://www.patreon.com/HackingYourADHD - Patreon

For this week's episode, we are dipping into the archives to revisit a conversation that resonated with so many of you. I'm talking with Vanessa Gorelkin, a seasoned occupational therapist and ADHD coach who's been working in the field for nearly 30 years. Vanessa holds a Bachelor of Arts degree from Brandeis (Bran-Dice) University and a Master's degree in Occupational Therapy from NYU. She specializes in executive function strategies, emotional regulation, and anxiety management, and she brings a unique perspective to helping adults with ADHD navigate the day-to-day. In this encore presentation, we discuss: The "Want-to-Do" Gap: Why we struggle even with the tasks we actually enjoy. The Anxiety Connection: How anxiety and executive dysfunction team up to create a cycle of frustration. Strategy Decay: Why tools that work perfectly for a month inevitably seem to stop working. Practical Regulation: How to break down tasks so they feel doable and why you need a "crisis plan" before the crisis actually hits. Whether you missed this the first time around or just need a refresher on these strategies, there is so much gold in this episode. You can still find all the links and resources mentioned in this episode on the original show notes page at: HackingYourADHD.com/215 This Episode's Top Tips 1. If something feels overwhelming, try breaking it down into micro-steps. Even something like getting out of bed can be broken into "sit up," "put feet on the floor," and "stand up." In more practical ways, we could think of this as starting out as just opening the document you need to work on, adding the formatting, and starting your first sentence. The idea is you want to build momentum and go with the flow. 2. Be mindful of language; words like "just" and "should" can be damaging. Instead of "I should just wash the dishes," you can reframe it as "I could wash the dishes," and then also if you need a little bit more asking yourself, "What's making this difficult, and how can I work with it?" 3. It's important to have a crisis plan ready before you need it. When emotional overwhelm hits, it's hard to think through what you need. You can pre-plan strategies like a weighted blanket, a favorite show, or calling a friend so you don't have to figure it out at the moment.

Welcome to Hacking Your ADHD. I'm your host, William Curb. Today I'm joined by Skye Waterson for our research recap series. In this series, we dive into a single research paper to see what it says, how it was conducted, and find any practical takeaways. In this episode, we're discussing a paper called "Association between attention deficit hyperactivity disorder and intestinal disorders: A systematic review and meta-analysis." It's a fascinating one because they started with nearly 2,000 papers and narrowed it down to 11 high-quality studies. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/262 https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link https://tinyurl.com/y835cnrk - YouTube https://www.patreon.com/HackingYourADHD - Patreon

Today, we're revisiting our conversation with Skye Waterson. Skye is a Doctoral Candidate and ADHD coach who specializes in research-backed tips for navigating life with a neurodivergent brain. We wanted to rebroadcast this episode because our discussion on her book and specifically her approach to calendars and burnout is still some of the most practical advice we've had on the show. Whether you're hearing this for the first time or the second, there is a lot of gold in here. Let's jump back into my talk with Skye Waterson. If you'd life to follow along on the show notes page you can find that at http://hackingyouradhd.com/206 https://www.unconventionalorganisation.com/ This Episode's Top Tips Avoid overcomplicating your organizational tools, and try to rely more on basic principles, such as having a capture space, a prioritization system, and a scheduling system. Aim for 80% consistency with your systems and give yourself grace to bounce back after setbacks. No one will ever follow any system perfectly, so work on choosing tools and systems that can adapt to missed days without derailing your progress entirely. Don't forget to prioritize at least a little fun in your planning. Building dopamine into your day through enjoyable activities can help you stay consistent and avoid burnout.  

This week, we're revisiting a classic episode inspired by a late '90s pop-punk anthem: "My Own Worst Enemy" by Lit. The title of that song perfectly captures a feeling common to those with ADHD. We often feel like our own greatest obstacle, plagued by an endless supply of self-destructive behaviors stemming directly from the condition. Counterproductive manifestations like poor time management, hyper-focusing on low-priority tasks, overcommitting, and procrastination can leave us feeling incredibly frustrated. We're talking about our "worst self"—the version of us that emerges in ways we later regret or that seem to actively work against our own interests. While the internet is full of advice on how to become your best self, the reality is that many of these frustrating behaviors do not reflect our value as people. Instead, they are often a reflection of our unmet needs and coping mechanisms. In this important rebroadcast, we discuss: How this "worst self" manifests in the context of ADHD. Why we should extend a bit more empathy toward these maladaptive behaviors. Practical ways to work on moving forward—not necessarily toward a flawless best self, but at least toward a better one. Tune in to explore this internal conflict and learn how to find compassion for the parts of you that struggle. Support me on Patreon Ask me a question on my Contact Page Find the show note at HackingYourADHD.com/188 This Episode's Top Tips Approach the idea of your worst self with empathy. Focus on the fact that you developed these maladaptive behaviors for a reason. Pay attention to the situations and emotions that trigger your worst behaviors to anticipate and manage them more effectively. Often, our maladaptive behaviors come out when we're not doing a good job of meeting our basic needs. If we're engaging in numbing behaviors, we can look below the symptoms to try and see what's setting them off.

Welcome to Hacking your ADHD. I'm your host, William Curb, and I have ADHD. On this podcast, I dig into the tools, tactics, and best practices to help you work with your ADHD Brain. Today I'm joined by Skye Waterson for our research recap series. In this series, we take a look at a single research paper and dive into what the paper says, how it was conducted, and try and find any practical takeaways. In this episode, we're going to be discussing a paper called Bullying in Students with Attention Deficit Hyperactivity Disorder, analyzing Student Social Status, and Student Teacher Relationship Quality. So, a lot to talk about here, and I'm sure this is going to relate to a lot of people. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/261 https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link https://tinyurl.com/y835cnrk - YouTube https://www.patreon.com/HackingYourADHD - Patreon    

Hey team, Today, we've got a heavy but necessary topic. We're looking at what happens when ADHD goes unsupported and the stakes get high. In this episode, I'm joined by Sarah Templeton, a counselor, activist, and author of The Prison Counselor. Sarah spent years working inside the UK prison system before getting her own diagnosis at age 51, which led to some massive realizations about the people she was working with. In our conversation today, we look at the startling prevalence of neurodiversity in the prison population and how a lack of diagnosis fuels a cycle of reoffending. We explore the stark reality of the "school to prison pipeline" and the specific ADHD traits that land people in legal trouble. It's not just about being a trouble-maker, but about impulsivity, risk-taking, and a heightened sense of justice. And I know that last one might sound counterintuitive, but don't worry, we get into that in the episode. This is an incredibly important episode to me because I believe that it's one of my jobs to use my privilege as someone with an audience to highlight the struggles in our community from some of our most underserved populations. And our ADHD siblings in prison are definitely a prime example of people who had the system fail them and are now paying the price. Before we get started, I also just wanted to mention that there is some talk of suicide in this episode, so if that is something you are sensitive about, I just wanted to let you know. If you'd like to follow along on the show notes page, you can find that at HackingYourADHD.com/260 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips While we often associate trouble with malice, many people with ADHD end up in legal or social trouble purely because they reacted impulsively to perceived unfairness. Recognizing this trait as a heightened sense of justice can help you pause before intervening in situations that might escalate. Severe boredom can physically feel like pain for the ADHD brain, leading to high-risk behaviors just to feel something. Acknowledging that boredom is a trigger state can help you find safer dopamine outlets before you do something regrettable. When trying to tame an addiction, traditional reduction techniques often fail for ADHD brains because of our "all or nothing" dopamine response. If you are struggling with substance use, ensure your support team understands ADHD, as "just one drink" can trigger a massive dopamine cascade that neurotypical advice doesn't account for. Work on reframing the idea of an excuse vs a reason. If we can understand that our brain wiring causes certain behaviors (like risk-taking), this isn't an excuse to keep doing them; it's the explanation that gives us permission to stop hating ourselves and seek out tools and strategies that can help manage behaviors.  

This week, we are rebroadcasting an insightful earlier episode featuring Dr. Judy Ho, a clinical and forensic neuropsychologist with a PhD in clinical psychology. She focuses on mental health, ADHD, and various psychological disorders. She is triple board-certified and is a tenured associate professor at Pepperdine University, where she teaches graduate-level psychology. In our conversation, we delve into how ADHD can impact self-esteem, the importance of understanding your brain's wiring, and practical ways to manage attention and relationships. Dr. Ho shares insights into how cognitive-behavioral therapy (CBT) can help train your attention and how reframing your thoughts can reduce self-sabotage. Dr. Ho also shares some of her favorite strategies for improving focus, managing emotional regulation, and using mindfulness to tackle ADHD challenges. Whether you're struggling with self-sabotage or finding it hard to keep up with tasks, this episode is packed with tips that will help you thrive with ADHD. If you'd like to send me a question answer on the show feel free to head over to hackingyouradhd.com/contact and click the orange button Support me on Patreon Ask me a question on my Contact Page Find the show note at HackingYourADHD.com/197

Welcome to Hacking Your ADHD. I'm your host, William Curb, and I have ADHD. On this podcast, I dig into the tools, tactics, and best practices to help you work with your ADHD Brain. Today I'm joined by Skye Waterson for our research recap series. In this series, we take a look at a single research paper and dive into what the paper says, how it's conducted, and try and find any practical takeaways. In this episode we're gonna be discussing a paper called The Role of Executive Function in mediating the relationship between Adult ADHD symptoms and hyperfocus in university students. Now I think this is a really interesting subject and how about we just jump right into this. Can you tell me a little bit about this paper? If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/259 https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link https://tinyurl.com/y835cnrk - YouTube https://www.patreon.com/HackingYourADHD - Patreon

Hey team! This week, I'm joined by Rae Jacobson, journalist, ADHD expert, and host of Hyperfocus at Understood.org, to talk about how we make sense of ADHD when it feels like it's everywhere. Rae has spent over a decade reporting on mental health and neurodiversity, and she brings that blend of research, lived experience, and sharp humor that makes big ideas actually relatable. This was honestly one of my favorite episodes that I've recorded this year - while Rae and I were brainstorming ideas that two ADHD podcasters could talk about, I think we hit on a very salient topic, the over-pathologizing of ADHD within the community. While we love to find all the things that are from our ADHD, it's also true that not everything is because of our ADHD. In our conversation today, we dig into the ways ADHD often gets pathologized, how everything from losing your keys to getting a song stuck in your head can get blamed on ADHD, and why that can actually make it harder to understand what's really going on. We get into "symptoms of symptoms," the tricky overlap between ADHD and other conditions like depression and anxiety, and why community spaces like Reddit can both help and hurt when it comes to self-diagnosis. And of course, we also go down a few very ADHD side paths about clutter, shame spirals, and why having too many pens is basically a personality trait at this point. If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/258 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips When considering what is and isn't ADHD, it's important to remember the context of ADHD as a chronic condition - as in it's something that we deal with all the time. Everyone is going to lose their keys every once in a while, but with ADH,D the difference is in the pattern and the impact. Without the systems I have in place to make sure my keys go into the same place every time, I would be losing them every day. Not everything annoying is an ADHD trait; sometimes it's just being a human in a busy, overstimulating world. While there are a lot of comorbidities with ADHD, if we try to label everything as ADHD, we lose the ability to tell what actually needs attention. Instead of asking, "Is this ADHD?", try asking, "Is this making my life unmanageable?" That's the line that separates "normal chaos" from "I might need help with this." But when ADHD does show up alongside things like depression, anxiety, or trauma, those conditions can feed into each other. You need to figure out who's driving the bus. Treating the wrong "driver" means you'll burn energy fixing the wrong problem. So before building systems or blaming ADHD, step back and ask what's actually behind the behavior.  

As many of us navigate shifting routines and rising expectations right now, it's a perfect time to revisit this affirming conversation with Nikki Kinzer and Pete Wright. Together we unpack what it means to stop fighting yourself, lean into your strengths, and build supportive systems that make life feel lighter, not harder. A great listen if you need a dose of ADHD-friendly self-compassion this week. Unapologetically ADHD: A Step-by-Step Framework For Everyday Planning On Your Terms by Nikki Kinzer & Pete D. Wright If you'd like to send me a question answer on the show feel free to head over to hackingyouradhd.com/contact and click the orange button Support me on Patreon Ask me a question on my Contact Page Find the show note at HackingYourADHD.com/195 This Episode's Top Tips  Embrace your ADHD and plan your day around it to avoid unrealistic expectations and the ensuing shame. When looking for a system, we need to recognize that no one-size-fits-all tool exists. Try to avoid the trap of looking for the best options; focus instead on eliminating the worst options to simplify decision-making. When we recognize the importance of revisiting and adjusting our systems regularly rather than constantly switching to new tools, it'll help us acknowledge that every tool or system will have days it fails. With that in mind, we can focus on embracing resilience so we can get back on track when things do go awry.