Hacking Your ADHD
Hacking Your ADHD
About Hacking Your ADHD
ADHD can be a struggle, but it doesn't always have to be. Every Monday, join William Curb, as he explores ways that you can work with your ADHD brain to do more of the things you want to do. If you have ADHD or someone in your life does and you want to get organized, get focused and get motivated then this podcast is for you. Part of the ADHD reWired Podcast Network.
Hey team, this week I’m talking with Natalie Lue about her book, The Joy of Saying No. Natalie is the author of the popular relationship and self-esteem blog Baggage Reclaim, as well as the host of The Baggage Reclaim Sessions podcast. With ADHD, we can often end up as people-pleasers, always putting other people’s needs above our own. And while being helpful is a great trait, we also need to make sure that we’re taking time for ourselves as well. In our conversation today, Natalie and I discuss how to get out of people pleasing and work on setting up boundaries to help keep us on track with what we really want to be doing. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/136 This Episode's Top Tips People pleasing is about suppressing one's needs, desires, expectations, feelings, and opinions to prioritize others' needs and avoid negative consequences. By people pleasing, we create unspoken contracts, and this can lead to frustration when the other party does not fulfill their end. We are often dropping hints instead of being direct about our needs because of our fear of rejection or negative consequences. While it can be hard to say no, it is vital that we are using our no to help us set boundaries that will help us curtail our people-pleasing and allow to prioritize our own well-being.
Hey team, this week we’re going to be talking about using our tools but, more specifically, getting back into the habit after we’ve stopped using them. ADHD has the tendency to make us consistently inconsistent, and that can lead us to finding ourselves having dropped habits, routines, and tactics that had been helping us. Sometimes we need to find new habits, but sometimes we need to look back and figure out why we stopped doing all those things that were helping us get through the day. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/135 This Episode's Top Tips There are a lot of reasons that we might stop using a particular tool, from boredom to forgetfulness to changes in our life circumstances. It’s okay for us to change how we’re using our tools, but it’s also important that we’re making that decision consciously. One of the best ways to make sure we’re not losing track of our tools is to create an ADHD toolbox where we’re keeping track of all the tools that we find helpful in our lives. When we’re looking to reinstate some of our previous tools, it can be important to look back and figure out what caused us to stop using them in the first place; however, when we’re doing this, it’s important that we stay out of judgment and approach the question with curiosity.
Hey team, this week I’m talking with one of my favorite people Roxie Martin - I got to know Roxie back when I was doing ADDmin work for the ADHD reWired Coaching and Accountability groups. Since then we’ve become fast friends and frequently check in with each other. Recently we were talking about Roxie’s decluttering coaching, and I thought this would be an excellent topic for the show because cleaning and decluttering are things that just always seem to come up. In this episode, we talk about the difference between cleaning, decluttering, and organizing - we get into the specifics of how we can be more effective in our cleaning, how we can better approach declutting, and a whole lot more. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/134 Be sure to check out https://www.roxiemartincoaching.com/
Hey team, this week we’re going to be talking about the upcoming change to Daylight Saving Time in the US - but don’t worry, if you’re not one of those places that experience a spring time-switch, there is still going to be a lot of great stuff we cover in this episode. Our natural sleeping and wake times are controlled by our circadian rhythm, so we’re going to be discussing that in some detail and what we can do to help get ready for the time change so that it doesn’t hit us like a ton of bricks. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/133 This Episode's Top Tips When we’re preparing for an upcoming time change, we can start moving our wake and sleep times gradually to match up with the change. While it can be tough to adjust our bedtime if we focus on setting a strong bedtime routine, we can use that help us get sleepy and work on adjusting when we’re starting to get ready for bed instead of just when we want to fall asleep. Our circadian rhythm dictates our sleep cycle and energy throughout the day - we can influence it with things like morning sunlight, exercise, when we’re eating, and in some cases, melatonin.
Hey team - this week I’m bringing you a conversation I had with Skye Rapson about burnout and boundaries. Skye is the founder of Unconventional Organization - a New Zealand-based coaching group that specializes in online coaching. They focus on providing research-backed and strengths-based ADHD support to help you get unstuck in your life. You may remember Skye from a previous episode last year, but we had such a fun conversation then that we decided to have another round. In this discussion, we drill into what burnout is, how to work on getting out of burnout, and then also how setting boundaries can help us stay out of burnout in the first place. And really, this is a fantastic episode to help capstone this series on slowing down. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/132 Be sure to check out https://www.unconventionalorganisation.com
Hey team, we’re back at it for another episode about slowing down, but this time we’re looking at activation energy, which is the idea we’re going to need to have a certain amount of energy available to get started on a task. When we’re getting ready to get to the next thing on our to-do list, sometimes it can feel like it’s just too much, and getting started is really going to be the hardest part. Activation energy is that minimum threshold for us to get going on that thing, and some days it just isn’t there, and so today, we’re going to be looking at ways that we make getting started a little bit easier. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/131 This Episode's Top Tips Activation energy is what takes us from thinking about doing something to actually doing it. It’s what can keep us on the couch when we feel like we could be doing something else. When we rely on urgency being our primary mode of motivation it can make it increasingly hard to work on anything that isn’t urgent. Different tasks take different amounts of energy to activate on and we can work on lower that barrier to entry or increasing our amount of available energy. We can do this by making tasks more fun, using accountability, and breaking our tasks into smaller parts.
Hey team, this week we’re going to keep up our discussion of slowing down, but we’re going to be focusing on memory - well, kind of. With ADHD, it can be hard for us to remember all of the things that we need to do, so what comes into play is the good old to-do list. Because when we’re talking about memory, what we’re really talking about in this context is task management. How we’re going to remember the things we want to do and how we’re going to go about doing those things. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/130 This Episode's Top Tips To-do lists serve as a way for us to externalize our memory - we don’t have to mentally keep track of all the things we write down. But if we don’t properly use and curate our lists, they stop being a trusted source of information. We can use our to-do lists to help plan our days, but if we find ourselves constantly not finishing our daily plans, that is a sign that we need to cut back on how much we’re trying to accomplish in a single day. Part of slowing down is accepting that we don’t have to do it all. To help keep our to-do lists from becoming overwhelming, it is important we’re saying no more. One of the most important people we need to say to no more, however, is ourselves.
Hey team, this week we’re going to be talking about slowing down. One of the worst parts of ADHD is that we often feel like we have to do all of the things right now. That if we don’t jump from task to task to task, we’re just not going to get anything done. We live a life where we only have two modes, doing nothing and super speed. It’s exhausting, and we often find ourselves missing important things because we can’t keep up that pace. In today’s episode, we’re going to be talking about how we can work on slowing down and trying to find a more comfortable middle ground between those two modes. Support me on Patreon Feel free to ask me a question on my Contact Page This Episode’s Top Tips When we’re talking about slowing down, there are three areas that we need to focus on - time management, task management, and activation energy. While the simplest solution seems to just do fewer things, when we’re choosing to do less, it becomes more important for us to be selecting the right tasks. We can also feel the need to maintain momentum in our day, which can lead us to overdo it and burn ourselves out. If we can build the belief in ourselves that we will, in fact, make time for all those important but not urgent tasks, it can help us slow down and do only what we really need to do.
I’ve been thinking about the phrase, “I want to hit the ground running,” and how that’s kind of how many of us try and start the year. I know that’s how I felt - and honestly, in that first week of the year, I was doing great… but then I got covid. That really threw a snag into things. With ADHD we tend to like to go fast with things; we don’t want to wait around. But that’s usually not actually our best strategy. Going from one urgent task to the next can keep us motivated, but it can make it hard to get to anything that isn’t urgent. In today’s episode, we’re going to be exploring how we use urgency as a drive to get more done but how we also need to learn to make time for all those important but not urgent tasks. Support me on Patreon Feel free to ask me a question on my Contact Page This Episode’s Top Tips Just because something feels urgent doesn’t mean that it’s actually important that we do it right that instant. We often have We often use deadlines to motivate ourselves into doing the important things, but living deadline to deadline only allows us to work on things that at urgent and let’s many things that are important but not urgent fall by the wayside. Using accountability is a great way for us to follow through with our plans to complete all of our important but not urgent tasks. We can do this either through creating artificial deadlines or through co-working.
Hey team, this week we have another listener question: Hi there. I just wanted to say thank you so much. I was riding my bike while listening to your podcast and that really helped my brain to be able to digest the information and I was audibly saying, “Yes. Right. Okay.” And it was like I was talking to you, so I just wanted to say thank you so much. I'm not even sure if I have a question, but today I did Google, “What's it like for people who don't have ADHD?”And in the three years of you having this podcast, forgive me if that's one that maybe I haven't listened to yet and completely ignore this and just take the compliment and the celebratory win of you are really affecting people's lives. I know that you've affected mine, and I know people have asked me, Hey, continue with your podcast, but because of some of the things I'm learning and managing with my own executive functioning, I haven't been as consistent with my own podcast. So it's really inspirational to know that you are out here doing it and honestly had such a wonderful structure and the music, and I'm like, wow, he really understands. He's really someone who actually understands what it's like in the brain and in the mind. So it was just such a pleasant experience to have found this podcast and I'm just so, so grateful. So I just wanted to say that. Thank you. Thank you so much for the kind words about the podcast and you know what, that isn’t an episode I’ve done - it isn’t even a question I’ve ever thought about that much, but it is an incredibly intriguing one. Often when we’re talking about ADHD we’re talking about what it’s like to have ADHD, but from my standpoint, well I already know what that’s like, so what would it be like if I didn’t have it? So that is the question we’re going to be looking at in this episode as well as looking into the terms neurotypical and neurodivergent as well as getting into a little bit about masking. Support me on Patreon Feel free to ask me a question on my Contact Page Find the show note at HackingYourADHD.com/noadhd
Hey team, Happy New Year! I’m excited to get going into 2023, but I also don’t want to just be doing everything by the seat of my pants, so it’s time to do a little planning and think about how we want this year to go. In this episode, I will be talking about rest and planning and getting into some of the things I specifically want to do with the podcast in 2023. Support me on Patreon Feel free to ask me a question on my Contact Page Find the show note at HackingYourADHD.com/2023
One of the things I never quite got a grasp on is seasons... I mean I grew up in Hawaii and we basically had hot and not quite as hot. But this comes up for me because technically we're still in Spring right now so I guess this could still be a Spring Cleaning episode - officially Summer starts on the Solstice in June on the 20th... so I made in by like a week if you're listening to this when it comes out. Regardless of if this is Spring Cleaning or not, cleaning can be a great way to signal the start of something new. We all get used to the mess in our space and freshening things up can not only signal the start of something new but also shift our mindset. Today I'll be exploring the benefits of cleaning, how we can update our space, some tips on accountability, and then get into a few of the specific things that you can do. Support me on Patreon Ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/freshstartcleaning This Episode's Top Tips You can help spur your fresh start by rearranging your space - this doesn't have to be a big move, but sprucing up your environment can help it feel new and like you are starting fresh. Getting rid of our old stuff can help lift mental burdens and take care of old open loops. Our accumulated stuff often carries more mental weight than we really know. To help keep on track during cleaning make sure you create some accountability. It can be a great way to help you follow through with your planning and also in the moment through body doubling. Leave yourself notes as to where you left off in your cleaning so when you come back you can pick it back up without having to try and figure out what you were trying to do. While it may seem like we wouldn't forget, it's easy to lose track of where we were at in our plans.
Hey team, this week we’ve got a listener question: "My name is Mike and I have a question about wrapping things up. I have a really difficult time on the last lap of projects, or sometimes there is like a secret lap after what I thought was the last lap, which, you know, sometimes depending on the project includes like sending thank you notes or thank you emails or a bunch of stuff where I sort of feel like I already spent all of the dopamine and executive function of the rewards of a project. And then once I sort of feel like I reached that finish line, I realized there are a bunch of little loose ends that need tidying and I have a really hard time getting to them cuz it feels like it's over. Okay. Thank you very much." Hey, Mike, thanks for the question; I’m sure this is something that a lot of people deal with, I know I certainly do. It can feel incredibly disheartening to finish a task and then find out that, oh wait, there’s just a little bit more to do. In today’s episode, we’ll be looking at how we can clean up some of these loose ends and also how we can avoid getting into some of these situations. If you're interested, be sure to sign up for the ADHD reWired Coaching and Accountability Groups at coachingrewired.com Support me on Patreon Feel free to ask me a question on my Contact Page
Hey team, this week I’m talking with Aleta Storch of Wise Heart Nutrition, a small nutrition practice made up of 3 neurodivergent-affirming dietitians. She is a Registered Dietitian, Licensed Therapist, and a Body Trust Provider. Many of us with ADHD face many issues around eating and feeding ourselves - from things that can arise from choosing what to eat, when to eat, or just not having the executive function to get ourselves to eat. In our conversation today, Aleta and I talk about some of these issues surrounding ADHD and eating, such as interoception, meal planning, and issues surrounding executive function. We also discuss intuitive eating and how we can modify those ideas to fit in with our ADHD. If you're interested, be sure to sign up for the ADHD reWired Coaching and Accountability Groups at coachingrewired.com Support me on Patreon Feel free to ask me a question on my Contact Page Find the show note at HackingYourADHD.com/wiseheart Be sure to checkout Wise Heart Nutrition on their website: wiseheartnutrition.com or on Instagram
Hey team, as we begin to get ready to roll into the new year, we’re going to be seeing a lot more about New Year’s Resolutions and goal setting - but we’re also going to be getting a lot of pushback articles as well. Articles telling us how setting goals is only setting us up for failure and what we need to do instead. And the question is, who do we believe? In this episode, we’re going to be examining some of the arguments against setting goals and also looking at what we might want to be doing instead and how we can combine that all into one overall theory. Support me on Patreon Feel free to ask me a question on my Contact Page This Episode’s Top Tips Regardless if you want to call something a goal or not, breaking down a goal into its component parts and focusing on the process that’s going to get you there is a better way to approach goal setting. We don’t want to be striving for arbitrary numbers goal setting needs to have a why behind it to have any meaningful impact. We don’t need to always hit our goals to be successful with them. Goals are often just targets we’re aiming for, and we can always learn from our failures.
Hey team, in this week’s episode, we’re going to be diving into energy drinks… well, not literally, that would be sticky… and well, that amount of caffeine would probably be lethal. Anyways… Our topic for the week is energy drinks, how they affect us and as I just mentioned, that means we’re also going to be talking about caffeine. Support me on Patreon Feel free to ask me a question on my Contact Page This Episode’s Top Tips The main concern with energy drinks is how quickly they can provide a high amount of caffeine into your system. Typical energy drinks have 160-250mg of caffeine, compared to about half that for an 8-ounce cup of coffee. The biggest concern with large amounts of caffeine is its 3-7 hour half-life, which means that if we’re having multiple energy drinks in a day, we can build up quite a lot in our system. With ADHD, it can be easy to view caffeine as a way for us to help manage our ADHD, but with how quickly we develop a tolerance to caffeine, that can easily get out of hand.
Hey team, this week we’re talking about our weeks and how we can get more out of them with a weekly review. The idea behind a weekly review is that we’re looking back on how things went and using that to help us figure out how we want our next week to go. In this episode we’re going to go over the benefits of performing a weekly review, look at some of the ways to make doing it easier and then get into the nitty gritty of how to actually perform it. Support me on Patreon Feel free to ask me a question on my Contact Page This Episode’s Top Tips The point of a weekly review is for us to not only look back at what happened last week, but use that knowledge to help us plan out how we’re going to approach our next week. It allows us to gain clarity over what we’ve done and what we want to do. When we’re performing our weekly review it is important to keep ourselves out of judgement - we’re not trying to beat ourselves up over anything we didn’t get to, we’re just looking to make next week better. One of the most important things for making sure we complete our weekly review is to actually build in the time to perform it on our schedule. By building in and protecting our time to perform a weekly review we are far more likely to follow through on our intentions.
Hey team, this week we’re getting emotional and talking about the relationship between ADHD and our emotions. While emotional dysregulation isn’t part of the diagnostic criteria for ADHD, some studies have found that 70% of adults with ADHD exhibit emotional dysregulation. In this episode, we’ll get into why it isn’t part of the diagnosis, as well as examine what emotional regulation is and what we can do to help ourselves keep our cool a little bit better. Support me on Patreon Feel free to ask me a question on my Contact Page This Episode’s Top Tips Emotions are short-duration and are often in response to specific situations. Emotional regulation is our ability to control our emotional response to those situations, usually through down-regulation. Emotional impulsiveness and deficient emotional self-regulation were both parts of an ADHD diagnosis but were removed from the DSM in the 1970s because we can’t easily measure emotions. We can help down-regulate our emotions through mindfulness, being aware of how we are physically feeling, slowing down, and removing ourselves from difficult situations.
Hey team, this week we’re talking about coping - our ability to cope with stressful situations but more specifically, how we can work on coping with our ADHD. When we’re coping with something, we’re trying to figure our way through a tough situation. When we’re trying to cope with our ADHD, it is often less about our emotional response (although that is important too) and how we’re using our problem-solving skills to alleviate some of our ADHD mishaps. Support me on Patreon Feel free to ask me a question on my Contact Page Check out this week's sponsor, Athletic Greens This Episode’s Top Tips While ADHD coaching and therapy can seem similar, they are distinct practices, with therapists often focused on healing in the past and present and coaches more focused on future-oriented goal setting. When seeking out help in either of these domains, it is important to remember that they do not work like magic, and you are going to have to put in work to see results. Additionally, the individual you see will usually become much more important than their profession. Accountability is a tool that we can use to take ownership of our actions, and when used in conjunction with others, it can help create salience and clarity in what we are doing to follow through with our intentions.
All right, back on track with this series on Getting Started with ADHD Management, and this week we’re going to be focusing on some of the more physical areas that can really help us get our ADHD under control, and those are sleep and exercise. During the monthly ADHD reWired Live Q&A, we frequently get questions about what are the top things that we all do for our ADHD, and inevitably the answers come back as sleep and exercise. It’s just that important. And also, it’s understandably hard for us to follow through on. So in today’s episode, we’re going to be discussing why these things are so important for our ADHD management, but also, just as importantly, how we better follow through on our intentions of getting better sleep and exercising more. Support me on Patreon Feel free to ask me a question on my Contact Page This Episode’s Top Tips While ADHD coaching and therapy can seem similar they are distinct practices with therapists often focused on healing in the past and present and coaches more focused on future-oriented goal setting. When seeking out help in either of these domains it is important to remember that they do not work like magic and you are going to have to put in work to see results. Additionally, the individual you see will usually end up being a lot more important than their profession. Accountability is a tool that we can use to take ownership of our actions and when used in conjunction with others it can help create salience and clarity in what we are doing to follow through with our intentions.
Health & Fitness
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