エピソード

  • 45 ADHD and Ambiguity - a toxic mix

    45 ADHD and Ambiguity - a toxic mix
    2026/03/25
    You can handle a crisis. You can do hard things. So why does "just send the email" feel impossible? In this episode, we name the real culprit, ambiguity, and why it's the hidden barrier behind so much ADHD struggle. Plus practical steps to design around it.THIS EPISODE IS FOR YOU IF...You're high-functioning at work but consistently derailed by tasks that "should" be simpleYou've assumed you're lazy or inconsistent, but something never quite adds upYou're exhausted by tasks that don't have a clear starting point, outcome, or structureEPISODE SUMMARYYou can walk into a complex situation, keep your head, and solve things other people find overwhelming. And then you open your laptop to send one email - and your whole body goes heavy. You might have put this down to inconsistency, a character flaw or even a motivation problem.In this episode, we get into what's actually happening when ADHD brains hit unclear or loosely defined tasks.Ambiguity overloads working memory, stalls task initiation, increases emotional load, and makes it harder to access the executive functions we already find unreliable. No wonder the "simple" things feel hardest!You'll leave this episode with a clear understanding of why ambiguous tasks are disproportionately more challenging for ADHD brains, and a set of practical, low-effort steps to reduce that ambiguity before you begin, so you can stop fighting yourself and start redesigning your environment instead.IN THIS EPISODE:Why capable, high-achieving people with ADHD get stuck on tasks that look easy from the outsideWhat ambiguity actually does to your working memory and executive function (and why it's not procrastination)The role of task initiation, delayed reward signals, and the Default Mode Network in the freeze responseHow emotional load and cognitive load amplify each other, and create the shame spiralA practical framework for reducing ambiguity before you begin, including templates, outcome-first thinking, and environmental designCOMMON QUESTIONS ANSWEREDWhy do I freeze on simple tasks but cope fine in a real crisis?Is this procrastination, or is something else going on?What does ambiguity actually do to an ADHD brain?How do I get started on a task when I can't see the path forward?Do I need to try harder, or is there a different approach?RESOURCES & LINKSWork with Katherine:1:1 Coaching: Premium coaching for late-diagnosed adults who are capable, resourced, and done waiting for motivation to arrive. → 1:1 CoachingLightbulb Studio: Guided support putting research into practice. Not a course or community - my framework plus direct feedback on YOUR implementation. → WaitlistABOUT THE SHOWFinally, an ADHD podcast that skips 'superpower' chat and toxic productivity to get real about what's going on and what actually works.I'm Katherine, a certified ADHD coach (PCC, PAAC PCAC, ADDCA) diagnosed with ADHD and autism in my early 40s. With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you've been searching for.Research ArticlesFaraone, S. V., Asherson, P., Banaschewski, T., Biederman, J., Buitelaar, J. K., Ramos-Quiroga, J. A., Rohde, L. A., Sonuga-Barke, E. J. S., Tannock, R., & Franke, B. (2015). Attention-deficit/hyperactivity disorder. *Nature Reviews Disease Primers, 1*, 15020. https://doi.org/10.1038/nrdp.2015.20Graziano, P. A., & Garcia, A. M. (2016). Attention-deficit hyperactivity disorder and children’s emotion dysregulation: A meta-analysis. *Clinical Psychology Review, 46*, 106–123. https://doi.org/10.1016/j.cpr.2016.04.011Martinussen, R., Hayden, J., Hogg-Johnson, S., & Tannock, R. (2005). A meta-analysis of working memory impairments in children with attention-deficit/hyperactivity disorder. Journal of the American Academy of Child & Adolescent Psychiatry, 44*(4), 377–384. https://doi.org/10.1097/01.chi.0000153228.72591.73Sonuga-Barke, E. J. S. (2002). Psychological heterogeneity in ADHD: A dual pathway model of behaviour and cognition. *Behavioural Brain Research, 130*(1–2), 29–36. https://doi.org/10.1016/S0166-4328(01)00432-6Willcutt, E. G., Doyle, A. E., Nigg, J. T., Faraone, S. V., & Pennington, B. F. (2005). Validity of the executive function theory of attention-deficit/hyperactivity disorder: A meta-analytic review. *Biological Psychiatry, 57*(11), 1336–1346. https://doi.org/10.1016/j.biopsych.2005.02.006
    続きを読む 一部表示
    30 分
  • 44: ADHD Means Knowing "What To Do" Isn't The Problem

    44: ADHD Means Knowing "What To Do" Isn't The Problem
    2026/03/10
    You've read a ton of books, bought many planners, and know exactly what you should be doing. So why aren't you doing it? This episode explains why ADHD isn't about what or how much we know – it's a translation problem, and what that means for the support you actually need.THIS EPISODE IS FOR YOU IF...You've got a bookshelf full of ADHD books and a graveyard of half-finished journals – and you still can't make yourself do the things you know you should doYou've tried every system and downloaded every app, but nothing sticks consistentlyYou're wondering if something is wrong with you, when actually the problem is that the advice isn't designed for your brainEPISODE SUMMARYIf you have ADHD, chances are you don't have a knowledge problem. You probably know exactly what you should be doing – you could write the article, give the TED talk. But knowing what to do and actually doing it are two completely different things, and for ADHD brains, the gap between them is real and neurological.In this episode, we explore why ADHD is not a disorder of knowing what to do – it's a disorder of doing what you know.The executive function that's supposed to bridge intention and action works differently in ADHD brains, which is why generic systems and productivity advice so often fail, even when you understand them completely and genuinely want to follow them.The shift this episode offers is this: stop trying to learn your way out of it. You already know enough. What you need isn't more information – it's translation. Taking what you already know and building it into structures that fit your specific brain, your specific life, your specific context. That's what actually moves the needle.IN THIS EPISODE:The knowing-doing gap: what it looks like day-to-day and why it's not a willpower problemThe neuroscience behind it: how executive function is supposed to bridge intention and action – and why it's unreliable in ADHD brainsWhy learning feels like progress but isn't the same as doing (and how the self-help industry makes this worse)The translation reframe: why generic advice fails and what individualised support actually looks likeWhat to do next if you're someone who knows what to do but can't reliably make yourself do itTIMESTAMPS00:00 – Welcome back01:15 – What the knowing-doing gap looks like in daily life06:00 – The explanation: executive function, ADHD neuroscience, and the learning temptation14:00 – Why we need to stop learning, start translating19:30 – ThanksNOTABLE QUOTES"You don't have a knowledge problem. You have a translation problem.""ADHD is not a disorder of knowing what to do. It's a disorder of doing what you know.""Generic advice tells you what to do. Translation shows you how to do it with your specific brain in your specific life."COMMON QUESTIONS ANSWEREDWhy do I know exactly what I should do but still can't make myself do it?Is the knowing-doing gap a willpower or motivation problem?Why do productivity systems work for other people but not for me?What's the difference between getting more information and getting actual support?RESEARCH MENTIONEDCortese, S., Kelly, C., Chabernaud, C., Proal, E., Di Martino, A., Milham, M. P., & Castellanos, F. X. (2012). Toward Systems Neuroscience of ADHD: A Meta-Analysis of 55 fMRI Studies. American Journal of Psychiatry, 169(10), 1038–1055. https://doi.org/10.1176/appi.ajp.2012.11101521RESOURCES & LINKSFull Transcript: Available on the Podcast page. https://lightbulbadhd.com/go/podcast-lightbulb-adhdWork with Katherine:Lightbulb Studio – Join the waitlist: Not a course. Not a community. My framework plus direct feedback on your implementation – because translation has to fit you. → https://lightbulbadhd.com/go/lightbulb-studioWork with me 1:1 - by application only.Free Resources:Discover what's stopping you taking action: https://lightbulbadhd.com/go/quiz-podnotesCONNECT WITH KATHERINEWebsite: lightbulbadhd.comInstagram: @adhd_coach_katherineLinkedIn: Katherine SandersYouTube: Lightbulb ADHDABOUT THE SHOWFinally, an ADHD podcast that skips 'superpower' chat and toxic productivity to get real about what's going on and what actually works.I'm Katherine, a certified ADHD coach (PCC, PAAC PCAC, ADDCA) diagnosed with ADHD and Autism in my early 40s. With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you've been searching for.Perfect for: Adults navigating ADHD diagnosis, entrepreneurs building sustainable businesses, women in perimenopause or menopause, and anyone supporting someone with ADHD.Copyright 2025 ADHD Coach Katherine SandersADHD coaching; knowing-doing gap, late diagnosis ADHD, executive function, translation problem, ADHD adults, task initiation, ADHD productivity
    続きを読む 一部表示
    22 分
  • ADHD and Uncertainty: Transform Fear into Possibility

    ADHD and Uncertainty: Transform Fear into Possibility
    2024/11/25
    Why do we procrastinate so often? Understand the role of uncertainty in procrastination and the impact it has on people with ADHD, especially those diagnosed later in life. We explore why we often hold onto the familiar, even when it doesn't serve us, and how building tolerance for uncertainty can unlock new possibilities.I'll also share practical strategies you can use right away to expand your capacity for uncertainty—one of the most powerful skills you can cultivate for growth.Episode Highlights:The link between uncertainty, avoidance, and procrastination for people with ADHD.Understanding the fast and slow life history strategies and how they shape our approach to uncertainty.Practical steps you can take today to increase your tolerance for uncertainty and lean into new possibilities.Cognitive restructuring as a powerful tool for breaking the procrastination cycle.Common Questions:Why does uncertainty feel so overwhelming for those with ADHD?How does a history of unpredictability impact our ability to plan for the future?What are some simple ways I can expand my tolerance for uncertainty?Notable Quotes:"In the universe of possibility, we set the context and let life unfold." - Ben Zander"Procrastination is an adaptive response to uncertainty. The trick is moving from a fast life strategy into a slower one, where planning for the future becomes possible.""Growth only happens when we take steps forward without knowing the answer."Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Connect with Katherine:Find more resources at lightbulbadhd.com.Sirois, F. M., & Giguère, B. (2018). Giving in when feeling less good: Procrastination, action control, and social temptations. British Journal of Social Psychology, 57(2), 404-427. Available at: [https://eprints.whiterose.ac.uk/126516/](https://eprints.whiterose.ac.uk/126516/)Gagnon, J., Dionne, F., & Pychyl, T. A. (2016). Committed action: An initial study on its association to procrastination in academic settings. Journal of Contextual Behavioral Science, 5(2), 97-102. Available at: https://www.researchgate.net/profile/Joel-Gagnon-4/publication/301743242_Committed_action_An_initial_study_on_its_association_to_procrastination_in_academic_settings/links/577bb37d08ae213761caae05/Committed-action-An-initial-study-on-its-association-to-procrastination-in-academic-settings.pdfClayton, M. et al. (2023). The Impact of Emotion Regulation Improvements on Intolerance of Uncertainty During Emotion Regulation Therapy. Journal of Emotion and Psychopathology, 1(1). Available at: https://doi.org/10.55913/joep.v1i1.36Topel, S., Ma, I., Sleutels, J., van Steenbergen, H., de Bruijn, E.R.A., & van Duijvenvoorde, A.C.K. (2023). Expecting the unexpected: a review of learning under uncertainty across development. Cognitive, Affective, & Behavioral Neuroscience, 23(3), 718-738. Available at: https://doi.org/10.3758/s13415-023-01098-0Lim, A.J., & Javadpour, S. (2021). Into the Unknown: Uncertainty and Procrastination in Students From a Life History Perspective. Frontiers in Psychology, 12. Available at: https://doi.org/10.3389/fpsyg.2021.717380Fay, D., & Sonnentag, S. (2012). Within-person fluctuations of proactive behavior: How affect and experienced competence regulate work behavior. Journal of Occupational and Organizational Psychology, 85(2), 516-536. Available at: https://doi.org/10.1080/08959285.2011.631647Dugas, M.J., & Robichaud, M. (2007). Cognitive-behavioral treatment for generalized anxiety disorder: From science to practice. The Cognitive Behaviour Therapist, 2(1), 1-10. Available at: https://doi.org/10.4324/9780203891964 Sahib, A., Chen, J., Cárdenas, D., & Calear, A.L. (2023). Intolerance of uncertainty and emotion regulation: A meta-analytic and systematic review. Clinical Psychology Review, 101, 102270. Available at: https://doi.org/10.1016/j.cpr.2023.102270Hunt, C., Exline, J.J., Fletcher, T.L., & Teng, E.J. (2022). Intolerance of uncertainty prospectively predicts the transdiagnostic severity of emotional psychopathology: Evidence from a Veteran sample. Journal of Anxiety Disorders, 86, 102530. Available at: https://doi.org/10.1016/j.janxdis.2022.102530Life History Theory References Del Giudice, M., Gangestad, S. W., & Kaplan, H. S. (2015). Life history theory and evolutionary psychology. In D. M. Buss (Ed.), The Handbook of Evolutionary Psychology (pp. 88-114). Griskevicius, V., Tybur, J. M., Del Giudice, M., (2013). The influence of mortality and socioeconomic status on risk and delay discounting. Ellis, B. J., Figueredo, A. J., Brumbach, B. H., & Schlomer, G. L. (2009). Fundamental dimensions of environmental risk. Chen, B., & Chang, L. (2016). The positive association between procrastination and a fast life history orientation. Journal of Individual Differences, 37(4), 230-239. Chen, B., & Qu, Y. (2017). The role of environmental unpredictability in procrastination. Journal of Adolescence, 62, 18-26.
    続きを読む 一部表示
    22 分
  • How ADHD Adults Can Stop Waiting and Take Action with the Power of Self-Permission

    How ADHD Adults Can Stop Waiting and Take Action with the Power of Self-Permission
    2024/11/18

    So many ADHD adults are stuck; we're 'waiting for permission' but it never comes. So we stay stuck. If this is you, this episode is here to shift that. In this empowering conversation, we explore the transformative power of self-permission and why it’s often the missing piece for adults with ADHD.

    Learn how to break free from the external validation trap, the importance of autonomy in making meaningful changes, and practical tools you can start using today to reclaim control of your decisions.

    If you’ve ever felt like you’re waiting for a green light that never comes, this episode offers the mindset shifts and strategies to help you move forward.

    Episode Highlights:

    - What self-permission means and why it’s crucial for ADHD adults

    - How external validation traps keep you stuck (and how to break free)

    - The surprising link between self-permission and lasting motivation

    - Practical tools like “permission slips” to help you get started

    - Why rest and failure are essential parts of growth

    Common Questions:

    - What does “self-permission” really mean?

    - How do I stop waiting for external validation?

    - How can I give myself permission to rest or fail?

    - What practical strategies can I use to build self-permission into my life?

    Notable Quotes:

    • Nobody else is coming to give you permission. That green light? It has to come from you.
    • Self-permission is about autonomy, acceptance, and action.
    • Failure isn’t the opposite of success; it’s how we get there.

    Full transcript available on my website.

    Connect with Katherine here:


    Website

    Instagram

    Tiktok

    Facebook

    Youtube

    LinkedIN

    Threads

    - Visit my website for coaching, resources, and more: lightbulbadhd.com

    - Follow me on Instagram for tips and updates: @adhd_coach_katherine


    Champ, R., Adamou, M., & Tolchard, B. (2022). "Seeking Connection, Autonomy, and Emotional Feedback: A Self-Determination Theory of Self-Regulation in Attention-Deficit Hyperactivity Disorder." Psychological Review, 130. DOI: 10.1037/rev0000398

    Dekkers, T. et al. (2016). Risky decision making in Attention-Deficit/Hyperactivity Disorder: A meta-regression analysis; Clin Psychol Rev 2016 Apr:45:1-16. doi: 10.1016/j.cpr.2016.03.001.Epub 2016 Mar 4. DOI: 10.1016/j.cpr.2016.03.001

    Knouse L and Mitchell J.T, Incautiously Optimistic: Positively-Valenced Cognitive Avoidance in Adult ADHD; Cogn Behav Pract. 2015 May ; 22(2): 192–202. doi:10.1016/j.cbpra.2014.06.003.

    Morsink S et al, Studying Motivation in ADHD: The Role of Internal Motives and the Relevance of Self Determination Theory; Journal of attention Disorders, 2022 Jun;26(8):1139-1158. doi: 10.1177/10870547211050948.Epub 2021 Nov 19.

    Sprich SE, Knouse LE, Cooper-Vince C, Burbridge J, Safren SA. Description and Demonstration of CBT for ADHD in Adults. Cogn Behav Pract. 2012 Feb 1;17(1):10.1016/j.cbpra.2009.09.002. doi: 10.1016/j.cbpra.2009.09.002. PMID: 24379644; PMCID: PMC3874265.
    続きを読む 一部表示
    15 分
  • ADHD and 'Executive Function Profiles' - do you know yours?

    ADHD and 'Executive Function Profiles' - do you know yours?
    2024/11/11

    Understanding how your brain manages tasks, impulses, and emotional regulation isn't just about ADHD; it's a key to thriving in all areas of life.

    Episode Highlights:

    • What is an Executive Function Profile? Learn how everyone has a unique profile and why understanding it can help smooth daily life.
    • Beyond ADHD: How executive function impacts everyone, not just those with ADHD, and how to leverage this knowledge for productivity and well-being.
    • Common Challenges: Dive into real-life struggles like time awareness, impulse control, and emotional regulation.
    • Practical Tools: Katherine shares a couple of her favourite tools, including OneSec for impulse control, visual timers, and a downloadable Tracking Sheet to help you assess your profile.

    Whether you're navigating ADHD or simply want a better handle on life's demands, this episode equips you with tools for clarity, confidence, and control.

    Be sure to leave a review if you found this episode helpful, and don't forget to subscribe for more empowering insights. Stay curious, stay powerful, and take care of yourself!

    Connect with Katherine here:


    Website

    Instagram

    Tiktok

    Facebook

    Youtube

    LinkedIN

    Threads


    OneSec App – Delay access to social media and build better impulse control.
    続きを読む 一部表示
    16 分
  • Why traditional productivity systems and ADHD don't mix

    Why traditional productivity systems and ADHD don't mix
    2024/11/04

    Why do typical planning methods fail for ADHD? If you've ever felt frustrated with traditional advice like "eat the frog," this episode is here to provide you with insights and supportive strategies that actually work.

    I'm sharing practical, ADHD-friendly alternatives to make productivity more flexible, sustainable, and enjoyable.

    Key Points Discussed:

    Why Traditional Productivity Systems Fall Short for ADHD Brains

    • Conventional methods, like linear to-do lists or strict time management, are designed with neurotypical executive functions in mind, which can lead to overwhelm for ADHD individuals.
    • The "Eat the Frog" method and systems that rely on consistent emotional regulation often clash with how ADHD brains operate.

    The Role of Executive Dysfunction in Productivity Struggles

    • Dr. Barkley's insights: Executive dysfunction is a core challenge for those with ADHD, affecting planning, emotional regulation, task initiation, and follow-through.
    • How rigid systems fail to consider emotional factors that disrupt productivity, such as anxiety, frustration, and boredom.


    Understanding Dopamine and Motivation

    • Katherine discusses Dr. Nora Volkow's research on reward deficiency in ADHD, explaining why traditional reward-based planning often fails.
    • Dopamine's role in ADHD brains: why we struggle with future rewards and how this impacts motivation for non-urgent, non-interesting tasks.


    Then we explore alternative, ADHD-Friendly Productivity Alternatives

    Notable Quotes:

    • "The key to productivity isn't just structure—it's finding the right kind of structure for your brain."
    • "It's not about trying to fit into productivity molds that were never designed for us; it's about tweaking them until they actually feel doable."
    • "Short-term, immediate rewards work best for ADHD, and there’s nothing wrong with making it fun—confetti, points, or cats, whatever gets you moving."


    If today’s episode resonated with you, please share it with someone who might find it helpful.

    Remember, your experience can help others overcome their own challenges!

    Please don’t forget to leave a review—every bit of support helps us bring you more strategies for an ADHD-friendly life.

    Connect with Katherine here:


    Website

    Instagram

    Tiktok

    Facebook

    Youtube

    LinkedIN

    Threads


    Smith, A. M., & Johnson, R. L. (2021). Co-working and ADHD: Boosting productivity through shared spaces. Journal of Adult ADHD, 10(4), 323-332. DOI: 10.1080/15534510.2021.1874512 (https://doi.org/10.1080/15534510.2021.1874512).
    続きを読む 一部表示
    17 分
  • ADHD, The Myth of the Amygdala Hijack and the Real Role of the Habenula

    ADHD, The Myth of the Amygdala Hijack and the Real Role of the Habenula
    2024/10/28

    Is Fight, Flight, Freeze a real 'thing'? Does the classic 'amygdala hijack' story really explains your emotional responses? In this groundbreaking episode Coach Katherine explains the less well-known habenula, offering fresh insights into how we process stress, avoid tasks, and regulate emotions.

    Discover why the habenula matters for ADHD, how it impacts dopamine levels and decision-making, and ways to gently reshape your brain’s response to stress with practical, actionable tools. If you’re ready to rethink your relationship with your mind, this episode is your invitation to dive deeper.

    Episode Highlights:

    • [00:00] Welcome and Introduction to Rethinking Brain Myths
    • [03:02] Habenula’s Role in Emotional Regulation and Dopamine Production
    • [05:15] Impact of Habenula Sensitivity on ADHD Related Avoidance
    • [10:00] Reframing Techniques & Cognitive Strategies
    • [11:19] Positive Reinforcement for Breaking Negative Cycles
    • [12:58] The Power of Mindfulness & Neuroplasticity in Managing ADHD
    • [13:28] Safe Exposure Techniques for Building Emotional Resilience
    • [15:24] Embracing Self-Compassion and Practical Next Steps

    Common Questions Explored:

    • What role does the habenula play in ADHD, and why is it important?
    • How can we use neuroplasticity to reshape our emotional responses?
    • What are some realistic, ADHD-friendly strategies for managing stress and emotional overload?


    Key Takeaways:

    1. Learn how a small brain region, the habenula, influences dopamine and task avoidance.
    2. Discover how cognitive reframing and positive reinforcement can reduce emotional spirals.
    3. Embrace practical mindfulness techniques to calm your mind and enhance focus.
    4. Unlock why self-compassion is essential in your ADHD journey.


    Connect with Katherine here:


    Website

    Instagram

    Tiktok

    Facebook

    Youtube

    LinkedIN

    Threads

    Proulx, C. D., Hikosaka, O., & Malinow, R. (2014). Reward processing by the lateral habenula in normal and depressive behaviors. Nature Neuroscience, 17(9), 1146-1152. DOI: 10.1038/nn.3779 (https://doi.org/10.1038/nn.3779)

    Veehof, M. M., Trompetter, H. R., Bohlmeijer, E. T., & Schreurs, K. M. (2016). Acceptance- and mindfulness-based interventions for the treatment of chronic pain: a meta-analytic review. Cognitive Behaviour Therapy, 45(1), 5-31. DOI: 10.1080/16506073.2015.1098724 (https://doi.org/10.1080/16506073.2015.1098724)
    続きを読む 一部表示
    16 分
  • The Brain Circuits ADHD Changes: Understanding and Supporting Our Executive Functions

    The Brain Circuits ADHD Changes: Understanding and Supporting Our Executive Functions
    2024/10/21
    We break down how ADHD affects the brain's circuits, especially in areas like planning, emotional regulation, and time management. Then we discuss practical strategies to scaffold and support these executive functions, making them more manageable for those with ADHD. If you've ever struggled with procrastination, organisation, or emotional overwhelm, this episode offers both insights and actionable tips to help you thrive.Key Discussion Points: Executive functions as project managers and air traffic controllers (00:01:12)Katherine explains executive functions in relatable terms, highlighting their role in coordinating the brain’s activities. The science behind executive function challenges (00:03:10)Dr. Russell Barkley's definition of executive functions is discussed, along with ADHD's impact on these brain circuits. Barkley describes them as the "who, what, when, how, and why" circuits of the brain. Reference: Dr. Russell Barkley’s Research. Working memory difficulties (00:05:07)Katherine shares personal insights about how ADHD affects working memory, which can only hold around 7 pieces of information. She discusses why people with ADHD often struggle to manage these limits. The role of the prefrontal cortex in ADHD (00:06:20)ADHD impacts the prefrontal cortex, affecting gray matter volume, which in turn influences planning and emotional regulation.Reference: Castellanos et al. (2002) study on ADHD and gray matter volume. Citation needed: Castellanos, F. X., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with ADHD. JAMA, 288(14), 1740-1748 Breaking tasks into smaller steps (00:10:29)Practical tip for reducing overwhelm by breaking large tasks into manageable pieces. Katherine recommends using sticky notes to create small, bite-sized steps to overcome emotional overwhelm and procrastination. Mindfulness and emotional regulation (00:15:10)Katherine discusses the benefits of mindfulness and grounding techniques for emotional regulation, referencing a 2016 meta-analysis by Veehof.Reference: Veehof et al. (2016) meta-analysis on mindfulness and ADHD. Citation needed: Veehof, M. M., et al. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD. ‍‍ Accountability and demand avoidance (00:15:55)Katherine reflects on the challenges of accountability for ADHD individuals and the importance of maintaining autonomy. She emphasizes the need for equal partnerships in accountability systems rather than a top-down structure.Leave a Review: Found this episode helpful? Please leave a review or share it with someone who might benefit from these insights.Subscribe and Stay Connected:‍ Don’t forget to subscribe to the ADHD Powerful Possibilities podcast and never miss an episode filled with strategies and insights for managing your ADHDConnect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads 1. Dr. Russell Barkley on Executive Functions: . Barkley, R. A. (1997). ADHD and the Nature of Self-Control. New York: Guilford Press. 2. Castellanos et al. (2002) study on ADHD and gray matter volume: Castellanos, F. X., Lee, P. P., Sharp, W., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with attention-deficit/hyperactivity disorder. JAMA, 288(14), 1740-1748. DOI: [10.1001/jama.288.14.1740](https://doi.org/10.1001/jama.288.14.1740)3. Veehof et al. (2016) meta-analysis on mindfulness and ADHD: Veehof, M. M., Trompetter, H. R., Bohlmeijer, E. T., & Schreurs, K. M. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD. Cognitive Behaviour Therapy, 45(1), 5-31. DOI: [10.1080/16506073.2015.1098724](https://doi.org/10.1080/16506073.2015.1098724)
    続きを読む 一部表示
    19 分