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

1. 1. 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.
   2. 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."
   3. 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

1. Embrace your ADHD and plan your day around it to avoid unrealistic expectations and the ensuing shame.
2. 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.
3. 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.

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 another Research Recap. In this series, we explore a single research paper—what it says, how it was conducted, and what practical takeaways we can find.

In this episode, we're discussing a paper called "Shifting the Focus: Exploring Video Accessibility Strategies and Challenges for People with ADHD." It sounds a little out there—and honestly, this paper is a bit different. So Skye, want to start us off?

If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/257

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 talking with Jami Shapiro, ADHD coach, founder of Silver Linings Transitions, and host of the Grandma Has ADHD podcast. Jami has also recently published her book This Explains So Much, which dives into the world of undiagnosed ADHD in people over 50. Jami brings a wealth of experience from her work helping older adults downsize and organize their lives.

In our conversation, we dig into what aging looks like with ADHD, from memory changes to social isolation, and how curiosity, compassion, and the power of community can make a huge difference. We get into the challenges of different stages of life, how ADHD can be mistaken for dementia, and what it means to build understanding across generations.

I think this is definitely an episode for everyone, as no matter how you slice it, we're all going to be facing these issues someday, and because of the genetic nature of ADHD, you likely already have someone in your life dealing with these issues.

If you'd life to follow along on the show notes page, you can find that at HackingYourADHD.com/256

YouTube: https://tinyurl.com/y835cnrk

Patreon: https://www.patreon.com/HackingYourADHD

This Episode's Top Tips

1. 1. Many symptoms that get labeled as "senior moments" (forgetting names, losing track of appointments, or misplacing items) can actually be longstanding ADHD traits that are finally being noticed. Forgetfulness that comes from ADHD doesn't need memory-care protocols; instead, it needs ADHD strategies such as reminders, structure, external cues, and tools like smartwatches or calendars.
   2. As we age, we can risk drifting into isolation, and this can be especially true with ADHD. We already struggle with time blindness, motivation, and this can easily lead to dropping the ball on keeping up with friends and family. This means it's important that we're scheduling regular check-ins with friends and doing things like joining a hobby group.
   3. We can revisit our relationships and recognize that your parents (or kids) with ADHD were just trying to do their best; reframing these patterns can transform your relationship. Instead of replaying the same old fights, you start from a place of compassion. It's not about forgiving the past; it's about giving context and finding a way to move forward with the relationship.

Hey team!

Today I'm talking with Dr. Tracy Dalgleish (Dall Gleesh), a clinical psychologist, couples therapist, and the author of You, Your Husband & His Mother.

She has spent almost two decades helping couples get unstuck from repeating the same old arguments and start building relationships that actually work in real life. And she also runs her own podcast, Dear Dr. Tracy.

In our conversation, we get into how our relationships don't exist in a vacuum, how family expectations shape our decisions, and why it's so important to be on the same team with your partner, especially when you're juggling extended family, ADHD, and a few generational differences in "how things are done." We also get into setting values-based boundaries, navigating conflict without turning it into a blame game, and using small moments to rebuild connection when everything feels off balance.

If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/255

YouTube: https://tinyurl.com/y835cnrk

Patreon: https://www.patreon.com/HackingYourADHD

This Episode's Top Tips

1. 1. Work on shifting from "Me vs. You" to "Us vs. the Problem" mentality. This shift in mindset can completely change how a couple navigates conflict. By reframing the conflict, you turn what could've been another argument into a shared problem. And I do want to add on here as well that this is a learned skill and takes time to develop, but is well worth doing.
   2. Boundaries aren't about controlling someone else's behavior; they're about choosing how you'll respond. We often sabotage our own boundaries by overexplaining them, giving people justifications that sound like permission to debate our choices. You can't stop someone from knocking, but you can decide whether you'll open the door.
   3. Try building a "Roadmap" of each other's regulation styles. While everyone has a different way of dealing with stress (and with ADHD, emotional regulation can be unpredictable), knowing them in advance can help prevent some frustrating moments.

Welcome to Hacking Your ADHD. I'm your host, William Curb. On this podcast, we dig into 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 usually look at a single research paper, but today we're covering two and pulling out practical takeaways. We'll discuss two papers on ADHD strengths: Strengths and Challenges to Embrace Attention-Deficit/Hyperactivity Disorder in Employment: A Systematic Review, and Paradoxical Career Strengths and Successes of ADHD Adults: An Evolving Narrative. I love an "evolving narrative," and the way papers are named.

Before we get started, I'd love to hear what you think of these Research Recaps. If you have thoughts or a paper/topic you want us to review, head over to hackingadhd.com/contact and let us know. New episodes of Research Recap come out every other Friday. All right—let's get into it

If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/254

https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link

https://tinyurl.com/y835cnrk - YouTube

https://www.patreon.com/HackingYourADHD - Patreon

This week I'm joined by Amy Marie Hann, better known online as The Activated ADHD Mama. Amy's an ADHD coach, community leader, and author who specializes in helping ADHD moms wrangle the boring, repetitive tasks that tend to bury us, things like dishes, meal planning, and remembering to call in prescription refills.

In our conversation, we talk about why traditional productivity advice often doesn't work for ADHD brains and why these mundane tasks can create so much stress and shame. We dig into some of Amy's strategies that helps people build realistic systems to make those things easier and how starting with just three daily tasks can create stability when your brain constantly craves novelty. We talk about capacity, executive function burnout, and how to reframe self-care and rest as functional tools instead of guilt trips.

If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/253

YouTube: https://tinyurl.com/y835cnrk

Patreon: https://www.patreon.com/HackingYourADHD

This Episode's Top Tips

1. 1. Work on designing your routines for your actual capacity, not your fantasy capacity. Pay attention to your natural energy rhythms and give yourself permission to do less when you're depleted.
   2. It's often not about how long a task takes but about how hard it feels. Build self-compassion by celebrating when you complete these high-resistance tasks and noticing the effort you've put in.
   3. There is a distinction between rest and numbing, so we need to plan intentional rest that actually restores our energy. ADHD rest is often about lowering stimulation, not eliminating it. Try for something gentle but engaging enough that your brain doesn't go looking for a dopamine hit elsewhere.

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, where we take a look at a single research paper—what it says, how it was conducted, and what practical takeaways we can find.

In this episode, we're discussing a 2022 paper titled "TikTok and Attention Deficit Hyperactivity Disorder: A Cross-Sectional Study of Social Media Content Quality." It got quite a bit of coverage when it came out, and I thought it'd be good to revisit it—not because TikTok is back in the news, but because it raises some interesting questions about ADHD information online.

Before we get started, I'd love to hear what you think of the Research Recap series. If you have feedback or a paper you'd like us to cover, head to hackingyouradhd.com/contact. New Research Recap episodes come out every other Friday.

If you're struggling with OCD or unrelenting intrusive thoughts, NOCD can help. Book a free 15 minute call to get started: https://learn.nocd.com/HackingYourADHD

If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/252

https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link

https://tinyurl.com/y835cnrk - YouTube

https://www.patreon.com/HackingYourADHD - Patreon

Hey Team!

Today I'm joined by Alex Bellitter, Senior Manager of Coaching at Shimmer, an ADHD coaching platform that's guided over 75,000 sessions. If this sounds a bit familiar, I also did an interview with Shimmer's CEO, Chris Wang, last year - but of course in this episode, we're covering a lot more and while Shimmer is mentioned it certainly isn't the focus of what we're talking about here.

But back to who we're talking with today. Alex holds a Master's in Psychology and is a National Board Certified Health and Wellness Coach. She's passionate about building a neuroinclusive approach to coaching and helping people redefine what success looks like for their unique brains.

We get into what burnout really looks like for ADHD brains and how the "grind it out" mindset backfires every time. Alex shares how resilience isn't about powering through and we also unpack the ideas of capacity, how we burn through future energy, and why rest, play, and flexibility are actually key parts of productivity. Plus, we get into ADHD inertia, smart scaffolding, and that tricky process of rediscovering your strengths when your brain insists you don't have any.

If you're struggling with OCD or unrelenting intrusive thoughts, NOCD can help. Book a free 15 minute call to get started: https://learn.nocd.com/HackingYourADHD

If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/251

YouTube: https://tinyurl.com/y835cnrk

Patreon: https://www.patreon.com/HackingYourADHD

This Episode's Top Tips

1. 1. We often overfill their schedules, not just with work, but with everything, because when we see "blank space," it can look like laziness or wasted time. But leaving unscheduled blocks gives us breathing room and time for the unexpected. This means it's important that we're making sure keep at least some white space on our calendars.
   2. We can fall into the trap of treating rest like a reward for finishing everything, but rest is part of the system that keeps us going. Taking time to rest isn't laziness; it's maintenance that we sorely need.
   3. External structure, such as reminders, alarms, notes, and accountability partners, can often help ADHD brains thrive, but a lot of us carry shame around using these supports. We're not "cheating" the system by building one that works for us. These scaffoldings allow us to grow stronger over time without collapsing under pressure by giving us the support we need.