ADHD Coach Katherine Sanders

In this episode of ADHD: Powerful Possibilities, Katherine explores why traditional productivity systems fail for those of us with ADHD.

We explore the struggles many ADHD brains face when trying to follow typical planning methods and shares practical, ADHD-friendly alternatives to make productivity more flexible, sustainable, and enjoyable.

🐸 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.

🧡 Key Points Discussed:

Why Traditional Productivity Systems Fall Short for ADHD Brains

• Conventional 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 Struggles

• Dr. 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 Motivation

• Katherine 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 Alternatives

Notable 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."

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😀 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:

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📘 The CLEAR ADHD Procrastination Cure Ebook – For more on ADHD-friendly strategies.

🎓 Executive Function Junction Course – Transform your...

ADHD Coach Katherine Sanders

Ever wondered if the classic 'amygdala hijack' story really explains your emotional responses? In this groundbreaking episode of ADHD Powerful Possibilities, Katherine dives into 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 Steps

Common 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:

1. Learn how a small brain region, the habenula, influences dopamine and task avoidance.
2. Discover how cognitive reframing and positive reinforcement can reduce emotional spirals.
3. Embrace practical mindfulness techniques to calm your mind and enhance focus.
4. Unlock why self-compassion is essential in your ADHD journey.

Join Us Next Time as we explore why traditional 'productivity hacks' and advice often fail ADHD brains!

Connect with Katherine here:

Website

Instagram

Tiktok

Facebook

Youtube

LinkedIN

Threads

📘 The CLEAR ADHD Procrastination Cure Ebook – For more on ADHD-friendly strategies.

🎓 Executive Function Junction Course – Transform your approach to creating habits and routines with powerful brain-based methods.

✉️ Subscribe to Katherine’s ADHD Emails – Get actionable advice and tools directly to your inbox.

💡

ADHD Coach Katherine Sanders

🧡 In this episode of ADHD Powerful Possibilities, Katherine explores the critical role that executive functions play in the daily lives of those with ADHD. 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.

• 📋 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.

• If you're ready to take action on your executive functions, check out Katherine's Function Junction course for personalised strategies to support your ADHD brain.

🧠 https://adhdfunctionjunction.teachery.co/promo-code

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