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 to look back on how things went and use 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.

Find the full show notes at HackingYourADHD.com/122

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This Episode’s Top Tips

1. 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.
2. 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.
3. 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!

After last week’s episode on toolkits I got a request to do another episode like it but specifically on sleep tools.

Now before I jump in on the episode I want to talk for a minute about why I typically haven’t been doing so many episodes on specific tools. What it comes down to is that often the specific tools aren’t what’s important - what tends to be more important are the strategies and reasons behind the tools.

I kind of think of like if someone told me that they needed help fixing their bike and I handed them a wrench but they actually had a flat tire. Sure a wrench is great for fixing a bike when it needs something tightened, but without the understanding of what’s actually going on behind the scenes that tool may actually be useless.

A specific tools can make all the difference when implementing strategy, we just need to know the why behind it.

So for this episode we’re going to be skipping a lot of the basics of sleep - I’ll do another episode specifically about all that. What we’re going to be focusing on in this episode is our sleep hygiene, which is just a fancy way of talking about all the good habits we have related to our sleep. And so we will get into the why behind what we’re doing but in each section we’ll spend some time talking about the specific tools - and I’m going to try and include links to everything I talk about in the show notes - and none of these are going to be affiliate links, just either things I use or have used and probably a few other things just as options - so if you want to follow along with the show notes you can find them at hackingyouradhd.com/182

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Find the full show notes at HackingYourADHD.com/182

This Episode's Top Tips 

1. The four pillars of good sleep include duration, quality, regularity and timing.
2. Create a bedtime routine tailored to your preferences and needs to signal your body it's time to wind down. You can limit screen time before bed by utilizing app blocks or screen time features to minimize exposure to overly stimulating content.
3. Optimize your sleep environment by ensuring darkness, maintaining a comfortable temperature, and investing in bedding that promotes relaxation, such as weighted blankets or sensory compression blankets.

Hey team!

We're chatting with Maddy De Gabriele, an Australian science communicator who's turned her personal journey with ADHD into a mission to help others. Through her Adult ADHD Starter Kit and corporate workshops, Maddy breaks down ADHD management into bite-sized, easily digestible pieces.

In this episode we dive into specific tools that can become part of your everyday toolkit for managing your ADHD. We discuss timers, headphones, pillboxes, blankets and more in this episode. If you’ve been wanting an episode that goes into the actual tools that I and many others use in their day to day ADHD life, then this is the episode - Maddy brings the goods.

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Find the full show notes at HackingYourADHD.com/181

This Episode's Top Tips 

1. When we’re looking at what goes into our tool kit we need to be thinking of both the physical and mental items that can assist us throughout the day.
2. It’s important to work on getting past the idea of how we “should” be able to do certain things and look at what tools will let us actually do those things.
3. It’s important to work on understanding and accepting ADHD as a chronic condition. We need to recognize ADHD's impact on our daily life and work on employing practical tools and strategies to mitigate those challenges.

Hey team!

This week we’re talking with the host of the ADHD Wise Squirrels podcast, Dave Delaney - as many of us Dave wears many hats — keynote speaker, author, and of course podcast host. Dave has actually been podcasting since 2005, although he only recently started up ADHD Wise Squirrels after his recent diagnosis. With that diagnosis, Dave has been on a mission to support others in the community and break down stereotypes that surround ADHD.

In our conversation today we discuss everything from the impact of ADHD on personal development to the power of storytelling in building connections. Dave brings a blend of professional insights and personal experiences that provide a host of strategies to tackle common ADHD challenges. It’s fun conversation and I hope you enjoy it as much as I did.

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Find the full show notes at HackingYourADHD.com/180

This Episode's Top Tips 

1. Recognize and accept your ADHD, allowing yourself the flexibility to navigate challenges without harsh self-judgment.
2. Identify and cultivate personal coping strategies for ADHD-related challenges, such as body doubling for productivity or mindfulness to stay present.
3. Many of us with ADHD have a natural inclinations towards entrepreneurship that we can use to funnel our creativity.

Hey Team!

Today on the podcast, we're exploring the lighter side of living with ADHD, featuring the hilariously honest Ellie Hino. A stand-up comic who finds humor in the everyday, Ellie has featured for comics such as Maria Bamford, Laurie Kilmartin, and Atsuko Okatsuka. She recently released her debut album, Soft Bones.

In our conversation today she brings her personal journey with ADHD into the spotlight, sharing stories and strategies that hit home for many of us. We discuss getting a diagnosis later life, getting started on medication, impulsivity and time mismanagement. This episode is packed with relatable stories and actionable tips for tackling the day-to-day hurdles of ADHD. Whether you're newly diagnosed, a seasoned pro, or just curious, you'll find valuable insights and plenty to relate to.

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Find the full show notes at HackingYourADHD.com/179

This Episode's Top Tips 

1. Make living spaces ADHD-friendly with functional organization and storage solutions that work for you. Think of using hooks instead of traditional hangers or bins and baskets for clothes instead of keeping your clothes in a dresser.
2. We can channel our impulsivity into creative outlets like comedy or improv that allow us to embrace those sides of ourselves on a regular basis.
3. Acknowledge and plan for the real time it takes to do tasks, while it may feel like it only takes a minute for us to get out the door we acknowledge all the steps involved if we want o have an accurate picture of how long things take.

Hey team!

This week we’re going to be discussing the challenges of managing ADHD within a relationship where both partners have ADHD and how that can lead to the amplification of symptoms and the struggle to maintain routines and tools.

We’ll also be diving into the potential difficulties of managing ADHD later in life but also how we can lean into the strengths that we have already developed.

This is another listener questions episode and if you’d like to potentially have your question answered on the show head over to hackingyouradhd.com/contact and click on the orange button.

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Find the full show notes at HackingYourADHD.com/178

This Episode's Top Tips 

1. In relationships, clear communication is key, and it’s important to foster accountability while making sure that you are also staying out of judgment.
2. Find a balance between structure and flexibility in daily routines, and make sure you’re creating room for accepting your ADHD (and your partners).
3. When examining your previously created coping strategies, be sure to explore how you developed them and figure out if they are still helping you or if they need to be adjusted.

Hey team!

We’ve got another listener question today, this time from my friend Aggie:

  

Thanks for the question; Aggie and I think this is an issue we can all relate to. Being late sucks. So, in this episode, we tackle the struggle of showing up calm and composed when maybe we don’t feel calm and collected. We’ll be looking at a number of tools that we can use to try and get ourselves in the right head space, as well as jumping into what we can do so that we might not be late quite as often.

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Find the full show notes at HackingYourADHD.com/177

This Episode's Top Tips 

• Practice acceptance of your ADHD and that sometimes lateness will happen. Work on changing the narrative from self-criticism to understanding and try to give yourself some compassion when you’re running late.
• Try reframing "I'm sorry I'm late" to "Thank you for your patience" to create a more positive atmosphere and show your gratitude when someone waits for you.
• Deep breathing can be especially helpful in calming your nervous system - when we’re running late and stressed, our prefrontal cortex is impaired, and that makes rational decision-making harder. By slowing down and activating our parasympathetic nervous system through deep breathing, we can calm ourselves and get into the right headspace.

Hey team!

This week I’m talking with Jamie Cutino, a licensed Occupational Therapist, TEDx Speaker, ADHD Coach and a fervent advocate for the ADHD community. In today's episode, Jamie shares her insightful and empowering journey from discovering their ADHD diagnosis to utilizing skills she learned as an occupational therapist to enhance daily life. Jamie has her own podcast, Outsmart ADHD, where she and her guests go over the latest research, share stories and look to provide you with actionable advice.

In our conversation today we talk about what occupational therapy is and how it can help with ADHD management, how sensory issues can impact our ADHD and get into some of the tips and strategies that can help with these issues. And since Jamie is also a podcaster we get into some stuff about the podcast and things I’m looking to improve.

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Find the full show notes at HackingYourADHD.com/176

This Episode's Top Tips 

1. Occupational therapy can provide strategies for improving executive functioning, task initiation, and completion, as well as transitioning between tasks. It is designed to help you develop and maintain the meaningful activities that are hard for your ADHD brain.
2. Since needs can vary daily, having a range of strategies to address different challenges is crucial for effective ADHD management. Tools like noise-canceling headphones and well-lit environments can drastically improve focus and comfort but will work differently for different people.
3. Recognizing that you can't do everything alone and leveraging support can lead to more enjoyment and success in both personal and professional life. When you can, it is great to outsource and delegate the things that are hard for you to complete.

Hey Team!

I’ve got an exciting interview today that I’ve been hoping to do for a while now.

Dr. Roberto Olivardia is a clinical psychologist and a lecturer in the Department of Psychiatry at Harvard Medical School. He specializes in the treatment of ADHD and within the field of ADHD, he further specializes in comorbid disorders, such as OCD, bipolar disorder, eating disorders, and body dysmorphic disorder.

However, in true ADHD, fashion during our pre-interview chat we decided to switch the direction of the podcast to instead deal with sleep. In our conversation we talk about Dr. Olivardia’s own issues with sleep and how sleep is just one of those issues that seems to plague everyone with ADHD. We get into some of what underpins ADHD sleep issues and some of the things that we can do to try and get ourselves a good night’s sleep.

I had a blast recording this and I hope you enjoy just as much as I did.

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Find the full show note at HackingYourADHD.com/175

This Episode's Top Tips 

1. Establish a pre-sleep routine that signals to your brain that it's time for bed. This might include changing into comfortable sleepwear, dimming the lights, and engaging in a relaxing activity like reading or listening to music. Or, as was the case for Dr. Olivardia, going and getting a workout in. Remember that sometimes to calm your ADHD brain down, you need a bit more stimulation.
2. Underpinning that last point again, not everything that is typically recommended for getting a good night's sleep always works for our ADHD. It’s important to experiment with different techniques to see what works and doesn’t work for you.
3. If sleep problems persist despite your best efforts it’s always good to consider consulting with a sleep specialist. We often don’t know what we don’t know when it comes to sleep and a specialist can help identify any underlying issues and recommend additional treatments.

Hey Team!

With us today is Mattia Maurée and we’re going to be diving into the experiences of living with both autism and ADHD, also known as AuDHD. I was recently on Mattia’s podcast, AuDHD Flourishing, to talk about subclinical autism (which I was diagnosed with in 2022) so if you want to hear more about that head on over to their show, links in the shownotes.

In our conversation today, Mattia shared their story and the insights they've gained through their journey. Our conversation aimed to shed light on the similarities, differences, and unique challenges faced by individuals navigating both conditions.

And just for a little background on the connection of ADHD and autism, we do see quite a lot of this comorbid condition, with about 50% of people diagnosed with autism also getting an ADHD diagnosis (and just as a note, that percentage doesn’t go the other way because of the difference in population sizes, there are a lot more people with ADHD than those diagnosed with autism). Also interesting to note that before 2013 the DSM didn’t allow for a dual diagnosis of autism and ADHD. And that just gives a little insight into how recently the idea of the two of them being intertwined became and because of that there aren’t a ton of resources out there for AuDHD individuals.

So I hope this episode can help start bridging more of that gap.

Be sure to check out Mattia's Podcast AuDHD Flourishing

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Find the full show note at HackingYourADHD.com/174

This Episode's Top Tips 

1. Monotropism is our tendency to narrow our focus and is a characteristic of both ADHD and autism and can lead us to miss things outside of this attention tunnel. By learning about attention tunnels, we can work on creating more effective coping strategies that take into account our narrow band of focus.
2. Simplifying one's environment and commitments to minimize overwhelming stimuli and demands can help maintain focus and reduce anxiety.
3. Regularly reflecting on what works and what doesn't can help tailor our personal strategies for managing symptoms and challenges, acknowledging that what works may evolve over time.
4. When seeking a proper diagnosis, it is important to find a healthcare provider who is knowledgeable about the nuances of ADHD and autism spectrum disorders to make sure that you’re getting an accurate diagnosis. Who is assessing you can make all of the difference.

In today’s episode, we have a listener question dealing with the root cause of ADHD and whether or not ADHD comes from trauma or it's something we're born with.

I’m sure a lot of people have had similar thoughts on what the root cause of ADHD and sometimes it’s hard to find accurate information because so much of it can conflict.

In today’s episode, we’re going to be looking into the issue of whether or not ADHD is an issue of genetics or if it is one of trauma - but I also want to be upfront about this and be clear that this isn’t really a both side issue, all of our best research supports the idea that ADHD is a genetic condition.

Just as a note before we get started, I do talk a good deal about trauma in this episode, so if that’s not your thing, feel free to skip this episode.

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Find the full show note at HackingYourADHD.com/173

This Episode's Top Tips 

1. Just in case I didn’t make this clear enough in the episode, ADHD is a genetic condition, and while trauma may play a role in the severity of ADHD, it is not a cause of ADHD.
2. The mix-up between the conditions comes from the overlap in symptoms between ADHD and trauma, such as difficulty concentrating, disorganization, and inattention, which can complicate diagnosis and management.
3. Trauma can exacerbate ADHD symptoms, potentially pushing subclinical ADHD diagnoses into clinical ADHD territory. We also have to acknowledge the validity of individual experiences and perspectives regarding ADHD and trauma, recognizing that different factors may contribute to symptom manifestation and severity.
4. If you want to better understand what’s happening with you, it is best to consult with an ADHD specialist or mental health professional who can conduct a comprehensive assessment to untangle the complexities of ADHD and trauma, aiding in accurate diagnosis and tailored treatment plans.