In this episode of Authentically ADHD, we’re cracking open one of the most misunderstood struggles of AuDHD life: transitions. Whether it’s getting out of bed, switching tasks, or handling major life shifts like job changes or breakups—transitions can feel like full-body earthquakes that knock us off our axis.

Join Carmen as she unpacks the neuroscience behind why transitions are so hard when you're wired with both ADHD and autism. From executive dysfunction to emotional dysregulation, sensory overload to task initiation paralysis—this episode breaks it all down with science, sarcasm, and soul.

You’ll hear relatable anecdotes (including meltdowns over sock seams and hyperfocus hostage situations), insights from ADHD researchers and the ADHD Adults UK Podcast, and 10 practical tips to make transitions less chaotic and more compassionate.

✨ If you’ve ever wondered why a “simple” change feels like a system shutdown—you’re not alone. And you’re definitely not broken.

📚 Topics Covered:

* Executive functions involved in transitions

* Why AuDHD brains resist shifting gears

* Emotional and sensory overwhelm

* Tools, rituals, and scripts to ease transitions

* How to support yourself with structure—not shame

🎧 Press play, breathe deep, and let’s navigate the messy magic of change—together.

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🎙️ Episode Title: Too Positive? Deep Dive on Toxic Positivity – Part 1 💥 Podcast: Authentically ADHD with Carmen

Episode Summary: In this powerful Part 1 episode, Carmen unpacks the surprisingly harmful impact of toxic positivity—that relentless “good vibes only” energy that floods our feeds and conversations but often leaves us feeling invalidated, misunderstood, or just plain unseen.

We’re diving deep into what toxic positivity really is (spoiler: it’s not the same as genuine optimism), how it shows up in everyday life, and why it’s especially harmful for ADHD brains that already struggle with emotional regulation, rejection sensitivity, and internalized shame.

Carmen explores the science behind emotional suppression vs. expression, using insights from trauma-informed therapy, positive psychology, and mindfulness-based neuroscience to help explain how this "be happy no matter what" mindset actually increases stress, shame, and even physical health risks. Plus, she digs into how society, culture, and even the self-help world contribute to the rise of this positivity pressure—and why folks with ADHD often bear the brunt of it.

👀 Expect real talk, research-backed breakdowns, and compassionate call-outs like:

* 🚫 “Your feelings make me uncomfortable.”

* 🚫 “Let’s spiritually bypass our way out of this.”

* 🚫 “If you’re not smiling, you’re failing.”

Whether you’ve been on the receiving end of these vibes, or accidentally sent them yourself (we all have!), this episode gives you the language, validation, and science to understand why it feels so wrong—and what to do about it.

✨ Stick around for Part 2, where we’ll dive into actionable strategies to replace performative positivity with authentic, grounded emotional support—for yourself and others.

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🎙️ 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.

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!

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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

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

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

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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!

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