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

1. 1. 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.
   2. 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".
   3. 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

1. 1. 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.
   2. 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.
   3. 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

1. 1. 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.
   2. 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.
   3. 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.
   4. 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

1. 1. 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."
   2. 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.
   3. 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

1. 1. 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.
   2. 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.
   3. 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:

1. How this "worst self" manifests in the context of ADHD.

2. Why we should extend a bit more empathy toward these maladaptive behaviors.

3. 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

1. Approach the idea of your worst self with empathy. Focus on the fact that you developed these maladaptive behaviors for a reason.
2. Pay attention to the situations and emotions that trigger your worst behaviors to anticipate and manage them more effectively.
3. 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.