Dave connects with Jenna Free, author of A Simple Guide to ADHD Regulation, to dismantle the misconception that thriving with neurodivergence requires endless lifestyle hacks.

Instead, they dive deep into the power of nervous system regulation and why busy professionals, entrepreneurs, and CEOs frequently find themselves trapped in a frantic cycle of high performance followed by complete shutdown.

Jenna highlights how prolonged states of fight-or-flight mimic and intensify ADHD symptoms. She offers a sustainable path to step out of survival mode and provides actionable advice on thriving with adult ADHD.

How adults with ADHD can embrace emotional regulation:

• The Vicious Cycle: Operating in a frantic, rushing state can feel highly productive but inevitably leads to stress, overwhelming burnout and in some cases physical shutdown.
• The Mechanics of Dysregulation: When stress tricks the nervous system into perceiving routine business challenges as life-threatening, blood physically leaves the brain for the limbs, crippling executive dysfunction and creative focus.
• The "In-the-Moment" Regulation Strategy: True regulation isn't about avoiding stress or taking constant breaks. It involves interrupting dysregulation in real-time by slowing your physical pace and breathing without abandoning the task at hand.
• Unpacking Core Beliefs: Common narrative traps, such as feeling constantly "behind" or believing rest must be earned, keep the nervous system stuck in a permanent, defensive tug-of-war.

You can find Jenna's book about ADHD and regulation here.

https://www.amazon.com/Simple-Guide-ADHD-Regulation-Enjoying/dp/1400254698

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

The most impactful way to navigate life with ADHD is to shift your identity from a "disability deficit" mindset to a neuroaffirming, strength-based perspective.

In this episode of Overcoming Distractions, Dave chats with Liz Ahmann and Micah Saviet, authors of the new book Flourishing with Adult ADHD (released April 2026).

The discussion dives deep into practical, evidence-based strategies for high-performing professionals and entrepreneurs who are tired of temporary "hacks" and ready for long-term growth.

They explore how understanding your unique brain wiring is the first step toward moving past the shame of a late diagnosis and toward true well-being.

Key Discussion Points

• Hacks vs. Habits: Why temporary ADHD "hacks" often fail and how a deeper understanding of your specific "flavor" of ADHD leads to sustainable lifestyle changes.
• The Power of the Pause: Introducing the STOP practice (Stop, Take a breath, Observe, Proceed mindfully) to move from a reactive limbic state to a thoughtful executive state.
• Neuroplasticity in Action: How mindfulness and nature walks physically clear neural pathways and lower cortisol levels.
• Identity Re-calibration: Moving away from the "square peg in a round hole" mentality by embracing neurodivergence rather than trying to fix perceived weaknesses.
• Combating Shame: A look at the research-backed need for self-compassion and how it serves as a foundation for emotional regulation and resilience.
• Practical Growth Tools: Simple shifts like gratitude journaling, "micro-wins," and using the VIA (Values in Action) assessment to identify natural strengths.

Find Flourishing with Adult ADHD: The Evidence-based Guide to Client Well-being for Therapists and Coaches here: https://amzn.to/4uX9Bd0

And learn more about the work Liz Ahmann and Micah Saviet are doing here: https://www.adulttraumaandadhdsolutions.com/

https://www.pathways-ahead.com/

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Dave is joined by Dana Hargus, founder of Restore Ada and an expert in trauma-informed wellness. Together, they explore how the body "keeps the score" of stress and trauma, the physiological signs of a dysregulated nervous system, and practical modalities like biofeedback and neurofeedback to help busy individuals with ADHD regain their sense of self.

Key Discussion Points

• The Reality of Burnout: Burnout is often more than just being "tired" It is a complex state of chronic stress that can be rooted in unresolved trauma.
• The ADHD Connection: High-performers with ADHD often operate in a state of constant mental racing, which can mask the subtle physical signs of systemic overload.
• The Body Keeps the Score: Even if a person does not have a verbal memory of a traumatic event, the body can retain the physiological impact, often manifesting as chronic pain, migraines, or digestive issues.
• Nervous System Dysregulation: Dana explains "fight, flight, or freeze" modes and how a dysregulated system perceives minor stressors as major threats.
• Practical Self-Regulation: * Morning Routine: Using the first five minutes of the day for gratitude and positive framing.
  • The "Sleep is King" Rule: Establishing strict routines, avoiding screens, and aiming for rest by 11:00 PM.
  • Grounding: The physical benefits of letting sunlight hit your face and placing bare feet on the earth to lower inflammation.
• Introduction to Biofeedback for ADHD: An overview of how neurofeedback uses electrodes to monitor brain waves and "exercise" the brain to improve focus, sleep, and stress management.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Externalizing accountability is the "beating heart" of productivity for the ADHD brain.

Dave sits down with Russ Jones, founder of "ADHD Big Brother" to dismantle the stigma surrounding accountability. They explore why "internalized" accountability often fails those with ADHD and how shifting to external structures can turn "not now" into "done."

Russ explains the mechanics of "felt accountability" and introduces the game-changing concept of body doubling for busy professionals with ADHD.

Dave and Russ talk about:

• Felt Accountability: Moving from internal promises which ADHD brains can struggle with, to external visibility that creates healthy pressure.
• The Power of Body Doubling: How working in the presence of others, even virtually, adds a "teaspoon of extra focus" to boring or daunting tasks.
• Nagging vs. Support: Understanding that true accountability is an opt-in partnership, whereas nagging is unsolicited and often ineffective.
• The "Car Pulls Left" Analogy: Why consistent check-ins are necessary to keep the ADHD brain from drifting off course.
• Externalizing the Day: Using "true" calendars and physical notifications to prevent tasks from becoming "part of the furniture."
• The Task Audit: Identifying "leaks" in your process, from capturing ideas to handling the "inner tantrum" when it's time to start.

Learn more about Russ Jones and ADHD Big Brother here: https://www.adhdbigbrother.com/leaks

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Have you ever tried breath work to manage your adult ADHD?

In this episode of Overcoming Distractions, Dave sits down with Kurtis Lee Thomas, a corporate mindfulness trainer and founder of Breathwork Detox.

They explore the critical importance of "hitting the pause button" in a world that demands constant digital engagement.

Kurtis shares his personal journey from suffering a mysterious, debilitating stomach condition to discovering a powerful somatic breathing technique that provided a miracle cure when Western medicine could not.

The conversation dives deep into why high-achieving entrepreneurs and professionals, especially those with ADHD, often struggle with chronic stress and how breathwork can provide immediate relief.

Managing adult ADHD through breath work.

• The Power of the Pause: Why professionals and those with ADHD must incorporate intentional breaks to maintain mental clarity and performance.
• Breathwork vs. Meditation: Understanding the "umbrella term" of breathwork and why active breathing can be more accessible for chaotic minds than traditional silent meditation.
• Stress and the Body: How the body acts as a "living library" for trauma and stress, often manifesting in physical ailments like digestive issues or burnout.
• The Digital Defocus: How smartphone habits act as a form of "de-meditation," training our brains to constantly switch channels and lose focus.
• The Breathwork Detox Method: A look into this somatic, mouth-breathing technique designed to clear the sympathetic nervous system and release built-up emotional baggage.
• Interrupting Rumination: Strategies for breaking the "hamster wheel" of repetitive negative thoughts common in busy leaders.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

We're doing something new here at Overcoming Distractions. It's called the ADHD minute and it's a quick shorter episode for you the person with the demanding career that just happens to have ADHD.

Ever feel busy but not productive? For busy professionals and executives with ADHD, it's not a time problem, it's a pause and reset problem. This episode introduces a simple 10-minute reset ritual to help you regain focus fast.

When your brain is overloaded, it seeks relief, not priorities and that leads to more distractions and task-switching.

Instead of pushing harder let's learn to reset.

The ritual includes five steps: • Stop and interrupt the noise • Breathe to calm your system • Brain dump everything on your mind • Decide on ONE high-impact task • Start small with a 10-minute version

Use this anytime you feel stuck or scattered.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Dave sits down with John Mollura, a former test operations expert for NASA and the U.S. Military. John shares his journey of being diagnosed with ADHD as an adult and how he transitioned from viewing his "brain wiring" as a deficit to a high-performance superpower.

From mission-critical field testing in the Mojave Desert to creative problem-solving on spacecraft hardware, John explains how the ADHD brain is uniquely equipped for pattern recognition and decisive action in high-pressure environments.

Our Adult ADHD Discussion:

• ADHD and Pattern Recognition: Not everyone agrees that ADHD is a superpower, but many often excel in high-pressure scenarios where others might freeze, thanks to rapid pattern recognition.
• The Adult Diagnosis: John discusses how a song by Penn Holderness led him to realize his "focus-based" ADHD was never a lack of effort, but a difference in wiring.
• Mission-Critical Problem Solving: A look at "MacGyver-style" solutions John used at NASA, including using ratchet straps and 4x4s to save a spacecraft's launch schedule.
• Building Confidence Through Micro-Habits: How keeping small promises to yourself, like flossing or emptying the dishwasher, can train the brain for larger professional successes.
• Managing Cognitive Load: The importance of "clearing the decks" of small tasks to pave the way for "flow state" and deep work.
• Explanation vs. Excuse: Shifting the mindset from apologizing for ADHD traits to using them as an explanation to implement better guardrails.

If you are trying to manage a packed calendar, constant demands, pulled in 1000 directions, and still feeling behind, it's time to have a talk about your energy and productivity.

Managing your time isn't the real challenge, understanding your energy is. For busy professionals with ADHD, especially those balancing demanding careers and family responsibilities, productivity often comes in unpredictable waves.

In this short episode, Dave explores how to stop forcing focus and instead align your work with your natural energy cycles.

In this episode, we discuss:

• Why you need to identify your natural energy highs and lows throughout the day
• Aligning high-focus tasks with peak energy windows for better results
• Using low-energy periods for admin and routine work instead of forcing productivity
• The importance of movement, breaks, and "reset moments" to recharge your brain
• How high achievers with ADHD fall into the overworking trap, and how to recognize it
• The difference between true rest and low-quality recharge (like scrolling)

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Busy professionals with ADHD often don't struggle with effort. They struggle with starting the day and shutting it down.

Without clear transitions, mornings feel chaotic and evenings feel unfinished.

Dave explores how simple, repeatable routines can act as anchors to create stability, reduce decision fatigue, and help you move through your day with more clarity and control.

Without adding pressure or complexity!

These are must haves for ADHD individuals in demanding careers and businesses.

Key Takeaways:

• Build a simple morning routine focused on momentum, not perfection
• Start your day by identifying your top 3 priorities
• Create a consistent workday start-up ritual to eliminate decision paralysis
• Avoid jumping straight into reactive tasks like email first thing
• Use an evening shut-down routine to signal the end of your workday
• Capture unfinished tasks and set priorities for tomorrow
• Establish a weekly planning routine to reduce overwhelm and stay proactive
• Keep routines short, realistic, and repeatable
• Stack new routines onto habits you already do daily
• Focus on consistency over complexity. Simple routines done regularly create lasting results

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

In this episode of Overcoming Distractions, Dave talks with Scott Proposki, a high-level photographer who has shot for the White House and National Geographic. Scott shares his journey of scaling a seven-figure studio, losing it during the 2020 pandemic, and the psychological toll of that transition.

The conversation focuses on how entrepreneurs with ADHD can pivot from seeing their condition as a liability to leveraging it as a professional asset.

Even when it seems impossible.

Key Discussion Topics

• The Power of Hyper-Focus: Scott discusses how his camera acted as a "superpower," allowing him to achieve elite professional success through intense focus.
• The Dangers of "The Stop": Why high-energy entrepreneurs with ADHD often thrive in chaos but can struggle with depression when professional momentum suddenly halts.
• The Myth of Academic Success: Both David and Scott reflect on their poor academic histories (the "C- student" experience) and how it didn't prevent them from both becoming best-selling authors.
• The Importance of Body Doubling: Scott identifies how his previous success relied on having assistants or office managers to act as "accountability partners" and why isolation during the pandemic was so damaging.
• Building Repeatable Systems: A look at the Mark Cuban philosophy: why entrepreneurs must create repeatable systems to turn a "chaotic job" into a real business.
• Recovering from Zero: Insights into the mindset shifts required to rebuild a business and professional identity after a total loss.

Find Scott Proposki here: www.scottproposki.com

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Why does the day disappear, even when you start with a clear plan?

For busy professionals with ADHD, time blindness isn't a character flaw. Research points to neurobiological differences in executive function and time perception, dopamine dysregulation affecting motivation and internal timing.

The result? Reactive weeks. Strategic thinking is squeezed out by "urgent." Constant context switching. Strained relationships.

In this episode, Dave reframes time blocking as visual decision-making and not rigid scheduling.

• Why high achievers with ADHD struggle with estimating time
• The leadership cost of operating without visual structure
• Using themed blocks (Deep Work, Meetings, Admin, Strategic Thinking, Recovery)
• Planning by energy, not just the clock
• Matching high-focus windows to complex work
• Building buffers and overflow blocks (plan for reality, not perfection)
• Transition rituals to reduce friction (5-minute resets, defining the next tiny step, clearing tabs)
• The "Land and Launch" method for smoother task switching

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min