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  • ADHD & Energy Management The Spoon Theory Explained

    ADHD & Energy Management The Spoon Theory Explained
    2025/08/23

    🎙️ Episode Title: ADHD & Energy Management: The Spoon Theory, Explained

    💥 Summary:In this episode of Authentically ADHD, we're digging deep into something that hits WAY too close to home for many of us: energy management. You know that frustrating gap between what you want to do and what your brain/body will actually let you do? Yeah, that.

    Enter: The Spoon Theory—a simple yet powerful metaphor that helps explain why ADHDers often feel completely wiped after doing things that seem “easy” to neurotypicals (like answering emails or… existing).

    We'll break down:

    * 🥄 What “spoons” actually are (and no, this isn’t about your silverware drawer)

    * ⚡ Why people with ADHD have an inconsistent energy battery and how that affects motivation, executive function, and emotional regulation

    * 🧠 The neuroscience behind burnout, decision fatigue, and overstimulation in ADHD brains

    * 🧃 How to create your own daily “spoon budget” to avoid crashing before noon

    * 🧰 Coping strategies to recharge your spoons, preserve your energy, and set boundaries without guilt

    Expect metaphors, real-life examples, sarcasm (obviously), and some truth bombs you didn’t know you needed. This is your permission slip to stop feeling lazy—and start honoring your unique brain-body energy loop.

    ✨ Because you don’t lack willpower—you’re just out of spoons, babe.



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    36 分
  • ADHD’s Secret Focus Hack

    ADHD’s Secret Focus Hack
    2025/08/14

    In this episode of Authentically ADHD, host Carmen dives into the powerful productivity hack of body doubling – a strategy that can help ADHDers stay focused, overcome procrastination, and actually get stuff done. Body doubling isn’t just about sitting next to a friend while you work (though that definitely helps!); it’s about harnessing the presence of another person, tool, or environment to provide external structure and motivation for your ADHD brain.

    Carmen explores the science behind why body doubling works, focusing on the role dopamine plays in task initiation and focus. From in-person body doubling to virtual co-working sessions, group productivity, passive presence, and even using apps and timers, this episode covers multiple ways to implement body doubling in your life.

    Through personal anecdotes, actionable tips, and a deep dive into the neuroscience behind it all, Carmen offers listeners practical, creative ideas for incorporating body doubling into their daily routines. Whether you're struggling with that looming to-do list or just need a productivity boost, this episode will give you the tools you need to find your focus and crush those tasks with a little help from your "focus buddies."

    If you’ve ever found it hard to start or stick with a task, this episode is for you. Tune in and discover how body doubling can become your secret weapon in the battle against procrastination!

    Don’t forget to subscribe, rate, and share with a friend who could use a productivity boost too!

    Linktree:

    https://linktr.ee/carmen_irace

    Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1

    Sources & Further Reading

    * Healthline – Body Doubling for ADHD: What Is It and How Does It Work?

    * PsychCentral – ADHD Body Doubling: What It Is and How It Works

    * Focusmate Blog – How a Body Double Can Help You Stay Productive and Accountable

    * Medical News Today – Body Doubling for ADHD

    Focusmate – Using Forest App for ADHD



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    34 分
  • Why This Season Feels Like a Mental Marathon

    Why This Season Feels Like a Mental Marathon
    2025/08/10

    BONUS EPISODE

    Back-to-School Brain: Why This Season Feels Like a Mental Marathon and 7 Strategies to Survive It

    The back-to-school season is here, and if you have ADHD (or love someone who does), you might already feel that familiar cocktail of excitement, dread, and complete mental overload. This isn’t just about buying supplies or setting the alarm earlier — for ADHD brains, this transition is a full-on neurobiological workout.

    In this bonus episode of Authentically ADHD, I’m breaking down exactly why the shift from summer to school hits us so hard and how you can navigate it without completely burning out.

    Why Back-to-School is Hard for ADHD Brains

    Research shows that ADHD impacts the brain’s executive function systems — the skills that help us plan, prioritize, and transition between tasks. Back-to-school season cranks up the demand on those systems and throws in:

    * New schedules that disrupt routines and sleep cycles

    * Sensory overload from noisy classrooms, bright lights, and bustling hallways

    * Social energy drain from navigating new people and group settings

    * Working memory strain from keeping track of deadlines, materials, and daily logistics

    Add in performance pressure and the emotional load of change, and no wonder we end up mentally fried before the first bell rings.

    The 7 Strategies to Survive (and Even Thrive)

    In this episode, I share seven ADHD-friendly, research-backed strategies that help ease the transition:

    * Front-Load Familiarity – Give your brain a preview to reduce uncertainty.

    * Build Transition Buffers – Allow downtime between tasks to recharge.

    * Externalize Everything – Use tools and visuals so your working memory doesn’t have to hold it all.

    * Prioritize Regulation Before Learning – Calm the nervous system first for better focus.

    * Pre-Pack and Stage – Reduce morning decision fatigue.

    * Use Environmental Cues – Let your surroundings help prompt action.

    * Compassion as a Strategy – Give yourself grace; the adjustment takes time.

    Key Takeaway

    Back-to-school isn’t just a change in location — it’s a neurological event for ADHD brains. The goal isn’t perfection; it’s creating systems and supports that work with your brain’s wiring, not against it.

    If you’ve been feeling overwhelmed by the shift, this episode is your permiss

    ion slip to slow down, simplify, and celebrate the small wins.

    🎧 Listen now: Authentically ADHD PodcastFollow on Instagram: @authenticallyadhd_podcast



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    22 分
  • Impulsive, Confused, Regretful? You Might Be Missing This Key ADHD Skill

    Impulsive, Confused, Regretful? You Might Be Missing This Key ADHD Skill
    2025/08/09

    Ever found yourself blurting something out, making a random decision, or spiraling into shame after a hyperfocus bender — only to ask yourself later, “What was I even thinking?” You’re not broken — but you might be missing a critical executive function skill that ADHD brains often struggle with: metacognition.

    In this episode, we’re diving deep into the skill of “thinking about thinking” — what it is, why it’s often offline in ADHD brains, and how it affects everything from our relationships to our routines. You’ll learn how weak metacognition keeps us stuck in reactive loops, and why it's so hard to hit pause when our brains are wired for go-go-go.

    We’ll break down:

    * What metacognition actually is (with real-life ADHD examples)

    * Why the ADHD brain skips the self-reflection step entirely

    * The neuroscience of the prefrontal cortex and executive dysfunction

    * Why impulsive decisions and delayed regret are more about wiring than willpower

    * How to start training your internal coach instead of listening to your inner critic

    Plus, I’ll share 5 science-backed, ADHD-friendly strategies to strengthen your metacognitive muscle — no shame, no “just try harder,” and no 50-page bullet journal required.

    If you’ve ever looked back and wondered, “Why did I do that?” — this episode is for you.

    metacognition moment resource: https://www.canva.com/design/DAGrRQu7-6w/4_XASV7kxlDvciLgIc5PFA/view?utm_content=DAGrRQu7-6w&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hbd3d132f02

    Follow me:

    Linktree:

    https://linktr.ee/carmen_irace

    Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1



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    34 分
  • The Clock is Ticking: Understanding ADHD Time Anxiety

    The Clock is Ticking: Understanding ADHD Time Anxiety
    2025/08/02

    Summary: Ever feel like you're running late to your own life? Same. In this hilariously honest episode, Carmen dives headfirst into the whirlwind world of ADHD time anxiety — that all-too-familiar panic that shows up when a deadline is looming… or already passed. 🫠

    We explore why ADHD brains experience time differently, how "Now vs. Not Now" becomes our default scheduling system (thanks, executive dysfunction!), and why we’re constantly torn between hyperfocus and full-blown avoidance. Spoiler alert: it’s not laziness — it’s dopamine-driven chaos.

    But don't worry, it's not just a vent session. Carmen breaks down ten game-changing strategies for planning without panic — including flexible scheduling, intuitive planning, dopamine-friendly rewards, and structured spontaneity (yes, that’s a thing). You’ll walk away with a toolkit for managing your time your way — with compassion, humor, and a whole lot of “me too.”

    Whether you're a deadline daredevil, a professional procrastinator, or someone who just wants to stop time from feeling like a booby trap — this episode is for you.

    🔥 Topics Covered:

    * ADHD and the neuroscience of time blindness

    * Why the future feels fake until it’s on fire

    * How executive dysfunction messes with time perception

    * 10 ADHD-friendly strategies to reduce time-based anxiety

    * And yes, we talk about tacos.

    👂 Tune in for validation, laughs, and real tools to help you stop spiraling and start working with your brain (not against it). Let’s turn the clock into an ally, not the enemy.

    🕰️ Tag someone who lives in the “Now or Not Now” time zone and hit play!

    @authenticallyadhd_podcast

    Follow me:

    Linktree:

    https://linktr.ee/carmen_irace

    Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1



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    36 分
  • ADHD & Self-Awareness: Understanding Your Unique Brain

    ADHD & Self-Awareness: Understanding Your Unique Brain
    2025/07/26
    ADHD & Self-Awareness: Understanding Your Unique BrainCarmen (voice-over): Hey everyone, it’s Carmen here from Authentically ADHD. Have you ever felt like you just don’t know yourself? Like your brain is a mystery you can’t solve? (I see your hand – yes, you too!) You’re not alone. Today we’re talking about ADHD and self-awareness – what that even means, why it’s so tricky for us ADHDers, and how to start building trust in ourselves anyway. We’ll go deep into the science, share real-life stories (hey, I’m no exception!), and even throw in a little humor – because sometimes laughing at our quirks is the best medicine.Quick overview: In this episode, I’ll explain why ADHD makes self-awareness hard (from executive functions to time blindness), how that struggle feels (frustration, self-doubt, and those emotional roller coasters), and then dive into practical strategies for building self-trust and insight. I’ll break it down into tips for teens and adults, since our brains and lives can be a bit different. Ready? Let’s go!Why ADHD Brains Struggle with Self-AwarenessFirst, let’s define what we mean by self-awareness. Simply put, it’s your ability to self-reflect, self-evaluate, and think about your own thinking. Think of it as the “brain’s mirror” – it lets you see your behaviors, emotions, and thoughts clearly, and learn from them. In psychology terms, it’s often called metacognition. Researchers note that self-awareness is a key executive function – basically one of our brain’s management skills. Unfortunately, ADHD often comes with executive function challenges, and yes, self-awareness is one of those tricky pieces.Dr. Russell Barkley, a leading ADHD researcher, actually puts it bluntly: ADHD is a disorder of self-regulation. We struggle to “adult” not because we’re lazy or bad, but because the brain skills that manage ourselves were delayed or impaired. In fact, Barkley’s team points out that ADHD involves deficits in things like self-restraint, self-awareness, self-control of emotion, and self-motivation. In other words, our internal “boss” is weaker. Kristen Carder – another expert and host of the I Have ADHD podcast – explains it simply: “ADHD is a disorder of self-regulation… we struggle to focus because our executive functions are deficient, and we can’t regulate ourselves properly.”.Let’s break down the key brain reasons behind this:Deficient Executive Functions (EFs): Executive functions are like the brain’s CEO, planning tasks and managing actions. In ADHD, these are on the lower side. One of the six main EFs is exactly self-awareness (along with inhibition, working memory, etc.). Because ADHDers often have impaired EFs, our ability to notice and reflect on ourselves is less mature. Barkley even describes ADHD as a sort of “self-regulation deficit disorder,” meaning most EF skills are lagging. This isn’t your fault – it’s how the ADHD brain developed.Weak Working Memory: Working memory is your mental scratchpad – it holds pieces of information so you can use them in the moment. With ADHD, working memory (especially visual/spatial memory) often underperforms. Kristen Carder highlights this: our working memory should help us understand where we are in time and space, but ADHD brains tend to live too much in the “right now”. We literally forget what just happened or where we put things in seconds! This weak working memory means we struggle to recall past actions or project future consequences – both of which are vital for self-awareness.Time Blindness: Related to working memory is a phenomenon you’ve probably heard: time blindness. Dr. Barkley calls ADHD a “nearsightedness to the future.” He explains that people with ADHD are great at the “now,” but tend to lose track of time and future planning. On a practical level, this means deadlines sneak up on us, and we hyperfocus on immediate tasks without realizing how long they take. As one occupational therapist blog put it, ADHD time blindness is a “consistent inability to stay aware of time and consider the future in the present moment”. If you feel like hours can vanish in a blink – like you just started watching Netflix and suddenly it’s midnight – that’s the classic ADHD time warp. Without a good sense of past vs. future, it’s tough to reflect on what really happened or plan for what will happen, hurting our self-awareness.Emotional & Cognitive Overload: Let’s not forget emotional regulation, a cousin to self-awareness. ADHD often comes with intense emotions. A study describes ADHDers having overactive amygdalas (emotion centers) and underactive frontal cortex (self-control center). The result? We feel things more strongly and have a harder time stepping back. When an emotional wave hits, self-reflection goes out the window. (Ever snapped at a loved one then immediately felt guilty but couldn’t explain why? Welcome to ADHD ...
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    38 分
  • ADHD and Careers

    ADHD and Careers
    2025/07/19

    Welcome to another episode of Authentically ADHD! Today, we're diving into a topic close to many of our hearts: choosing a career that aligns with our ADHD strengths and passions.

    Navigating career paths can be overwhelming, especially with ADHD traits like creativity, hyperfocus, and unconventional thinking. We'll explore how these qualities can be superpowers in the right career.

    Join us as we discuss practical tips for:

    * Identifying Your Strengths: Understanding how ADHD traits like spontaneity, problem-solving skills, and hyperfocus can benefit specific career paths.

    * Exploring Interests: Strategies to explore diverse interests and passions effectively, ensuring your career reflects what truly energizes you.

    * Finding Structure: How to seek careers with flexibility and dynamic environments that accommodate ADHD needs while fostering growth.

    * Overcoming Challenges: Addressing common hurdles like time management, organization, and maintaining focus in a career setting.

    Whether you're reconsidering your current career path or embarking on a new journey, this episode will equip you with insights and strategies to navigate the world of work authentically, ADHD style!

    Article:

    Linktree:

    https://linktr.ee/carmen_irace

    Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1



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    50 分
  • ADHD and Co-Occurring Conditions: Anxiety, Mood, and Learning Disorders

    ADHD and Co-Occurring Conditions: Anxiety, Mood, and Learning Disorders
    2025/07/12
    Welcome or welcome back to Authentically ADHD, the podcast where we embrace the chaos and magic of the ADHD brain. Im carmen and today we're diving into a topic that's as complex as my filing system (which is to say, very): ADHD and its common co-occurring mood and learning disorders. Fasten your seatbelts (and if you're like me, try not to get distracted by the shiny window view) – we're talking anxiety, depression, OCD, dyslexia, dyscalculia, and bipolar disorder, all hanging out with ADHD.Why cover this? Because ADHD rarely rides solo. In fact, research compiled by Dr. Russell Barkley finds that over 80% of children and adults with ADHD have at least one other psychiatric disorder, and more than half have two or more coexisting conditions. Two-thirds of folks with ADHD have at least one coexisting condition, and often the classic ADHD symptoms (you know, fidgeting, daydreaming, “Did I leave the stove on?” moments) can overshadow those other disorders. It’s like ADHD is the friend who talks so loud at the party that you don't notice the quieter buddies (like anxiety or dyslexia) tagging along in the background.But we’re going to notice them today. With a blend of humor, sass, and solid neuroscience (yes, we can be funny and scientific – ask me how I know!), we’ll explore how each of these conditions shows up alongside ADHD. We’ll talk about how they can be misdiagnosed or missed entirely, and—most importantly—we’ll dish out strategies to tell them apart and tackle both. Knowledge is power and self-awareness is the key, especially when it comes to untangling ADHD’s web of quirks and comrades in chaos. So, let’s get into it!ADHD and Anxiety: Double Trouble in OverdriveLet’s start with anxiety, ADHD’s frequent (and frantic) companion. Ever had your brain ping-pong between “I can’t focus on this work” and “I’m so worried I’ll mess it up”? That’s ADHD and anxiety playing tango in your head. It’s a double whammy: ADHD makes it hard to concentrate, and anxiety cranks up the worry about consequences. As one study notes, about 2 in 5 children with ADHD have significant problems with anxiety, and over half of adults with ADHD do as well. In other words, if you have ADHD and feel like a nervous wreck half the time, you’re not alone – you’re in very good (and jittery) company.ADHD and anxiety can look a lot alike on the surface. Both can make you restless, unfocused, and irritable. I mean, is it ADHD distractibility or am I just too busy worrying about everything to pay attention? (Hint: it can be both.) Especially for women, ADHD is often overlooked and mislabeled as anxiety. Picture a girl who can’t concentrate in class: if she’s constantly daydreaming and fidgety, one teacher calls it ADHD. Another sees a quiet, overwhelmed student and calls it anxiety. Same behavior, different labels. Women in particular have had their ADHD misdiagnosed as anxiety or mood issues for years, partly because anxious females tend to internalize symptoms (less hyperactive, more “worrier”), and that masks the ADHD beneath.So how do we tell ADHD and anxiety apart? One clue is where the distraction comes from. ADHD is like having 100 TV channels in your brain and someone else is holding the remote – your attention just flips on its own. Anxiety, on the other hand, is like one channel stuck on a horror movie; you can’t focus on other things because a worry (or ten) is running on repeat. An adult with ADHD might forget a work deadline because, well, ADHD. An adult with anxiety might miss the deadline because they were paralyzed worrying about being perfect. Both end up missing the deadline (relatable – ask me how I know), but for different reasons.Neuroscience is starting to unravel this knot. There’s evidence of a genetic link between ADHD and anxiety – the two often run in the family together. In brain studies, both conditions involve irregularities in the prefrontal cortex (the brain’s command center for focus and planning) and the limbic system (emotion center). Essentially, if your brain were a car, ADHD means the brakes (inhibition) are a bit loose, and anxiety means the alarm system is hyper-sensitive. Combine loose brakes with a blaring alarm and you get… well, us. Fun times, right?Here’s an interesting tidbit: Females with ADHD are more likely to report anxiety than males. Some experts think this is partly due to underdiagnosed ADHD – many girls grew up being told they were just “worrywarts” when in fact ADHD was lurking underneath, making everyday life more overwhelming and thus feeding anxiety. As Dr. Thomas Brown (a top ADHD expert) points out, emotional regulation difficulties (like chronic stress or worry) are characteristic of ADHD, even though they’re not in the official DSM checklist. Our ADHD brains can amplify emotions – so a normal worry for someone else becomes a five-alarm fire for us.Now, action time: How do we manage this ...
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    1 時間 21 分