ADHD Adultish

The holiday season is supposed to feel joyful … but for ADHD adults, it often feels like someone cranked the overwhelm dial to expert mode . In this episode, we’re breaking down why December hits ADHD brains so hard , the hidden traps that make everything feel more stressful, and the simple shifts that help you protect your time, energy, and sanity. We’ll cover: Why holiday overload hits faster an...

You know the drill: you plan the family vacation like a spreadsheet-wielding wizard, but you still haven’t scheduled that doctor’s appointment. You can hyperfocus on a creative project for hours, but your laundry is now a sentient being. You never miss game night—but you forgot your kid’s permission slip again. Cue the judgment: “If you really wanted to do it, you would.” “If it really mattered to...

Ever grab your phone “just for a second” in the morning … and suddenly it’s 45 minutes later, your coffee’s cold, and you feel like the day already slipped away? ADHD brains are especially vulnerable to doomscrolling, and it often sucks the life out of our day when we start doing it before we even get out of bed. In this episode of ADHD Adult(ish), I break down: Why mornings make us extra prone to...

Do you ever find yourself avoiding things you enjoy because you didn’t “earn” it by getting enough done? Welcome to the ADHD shame/productivity cycle. It sounds like: “No fun until the work is done.” But here’s the problem: for ADHD brains, the work often never feels done — so joy just keeps getting postponed. In this episode, we’re unpacking the emotional trap of withholding joy as punishment for...

If you’ve ever been so tired you could fall asleep standing up — only to hit the pillow and suddenly your brain won't shut the f*ck up — this one’s for you. ADHD and sleep don’t exactly get along, and in this episode, we unpack why falling asleep, staying asleep, and waking up on time can feel like Olympic-level challenges when you have ADHD. We'll talk about: ✅ Why sleep deprivation hits ADHD br...

Been a while? Me too. In this short and honest episode, I talk about why I disappeared for a few weeks, why this kind of thing happens a lot with ADHD brains, and how we can come back without guilt or perfectionism. If you've ever felt like you dropped the ball on something you care about, this one's for you. 👉 Grab the Quick Wins Playbook for ADHD-friendly momentum-boosting tips that don’t requi...

If you’ve ever ended the day totally exhausted but have no idea what you actually did — this one’s for you. In this episode of ADHD Adult(ish) , we’re talking about the invisible workload that ADHD brains carry 24/7. From the endless mental tabs and open loops to the emotional clutter and random thoughts that won’t leave you alone, it’s no wonder you’re tired — even when nothing “looks” hard from...

This week’s episode is a little different — because my eyes and brain have been running on low power mode, and it turns out, there’s a reason for that. After weeks of headaches, eye strain, dizziness, motion sickness, and some very questionable mood swings, I finally got evaluated and was diagnosed with vertical heterophoria — a type of binocular vision dysfunction (BVD) where your eyes are slight...

You’ve heard that exercise helps with ADHD. Maybe you’ve even felt the difference — when you do manage to move. But what about when you can’t make yourself start … or you start and just can’t stick with it? In Part 2 of this series on ADHD and movement, we’re going beyond spontaneous dance breaks and talking about how to create an actual routine — one that works with your real life, your ADHD brai...

If you’ve ever been told that exercise will help your ADHD — but you still can’t seem to start , or stick with it , or even remember where your sneakers are ... this episode is for you. In Part 1 of this two-part series, we’re diving into: Why movement is important for ADHD brains Why “just make a plan and stick to it” doesn’t work How small, spontaneous movement can still make a big difference An...

What do a missing sock, your keys in the fridge, and my husband’s lost DnD dice have in common? ADHD. That’s what. In this episode, we’re solving some of the everyday mysteries ADHD brains create — like how you can lose something you just had, why you walked into a room and immediately forgot why, and where the hell your coffee went (hint: not your mouth). We’ll talk about what’s actually going on...

“Should” is such a tiny word — and yet it carries enough emotional baggage to fill an entire ADHD junk drawer. In this episode, we’re calling it out for what it is: a sneaky little gremlin that piles on guilt, pressure, and shame. You’ll learn why “should” hits so hard for ADHD brains, how it contributes to overwhelm, and most importantly, how to stop letting it boss you around. We’ll talk about:...

This week on ADHD Adult(ish), I’m joined by the legendary Alan P. Brown — ADHD productivity coach, creator of the ADD Crusher virtual coach program and best-selling author of Zen and the Art of Productivity. Alan is here to share 3 simple rituals that can help you take control of your day — even when your brain wants to do literally anything else. These rituals aren’t rigid routines or 45-minute m...

Ever put something in a super-safe spot so you wouldn't lose it, only to literally never see it again? Or find yourself convinced you'll remember that Very Important Thing later, then ... you definitely don't? Today we're ditching all the boring, neurotypical productivity advice and going full MacGyver mode. I'm sharing my favorite creative ADHD hacks that work for my beautifully chaotic ADHD brai...

Ever been told to “just listen to your body” — but your body seems to be giving you bad data? For ADHDers, interoception — our ability to recognize and interpret body signals — is often glitchy as hell . Our brains either mute these signals , blast them at full volume , or scramble them , making it ridiculously hard to know what we actually need. Add in shame-based motivation, executive dysfunctio...

If you’ve ever found yourself deep-cleaning your kitchen to avoid sending an email or reorganizing your closet instead of making a doctor’s appointment, you’re not alone. Procrastination is practically an Olympic sport for ADHD brains — but here’s the kicker: A growing body of research suggests that procrastination is more about emotion regulation, not time management or motivation. In this episod...

If you’ve ever sat down for just five minutes only to look up and realize three hours have passed (or worse, it’s tomorrow ), you already know: time feels like a scam for people with ADHD. For us, time doesn’t flow in a straight line — it’s either moving way too fast ( oops, I blinked and now I’m late ) or dragging on forever ( why does this meeting feel like it’s never going to end?! ). So in thi...

Ever have those magical days where everything clicks — you’re locked in, productive, and actually ahead for once? And then the next day… poof! It’s gone, and your brain refuses to cooperate. ADHD focus feels random , but it isn't always. There are patterns — and when you know what fuels (or drains) your energy, you can set yourself up for more of those good focus days. In This Episode, We Cover:...

Most ADHD advice is about fixing things — getting organized, being more productive, managing symptoms. But what if we stopped trying to force ourselves into neurotypical molds and just let ADHD be fun? In this episode, I’m sharing some of my favorite ADHD-friendly hobbies, deep-dive rabbit holes, sensory tools, and dopamine boosters — all things that help us cut our ADHD brains loose for a while....

Ever felt like you’re constantly performing just to fit in? Like you have to prove you're competent, hold back your energy, or suppress your feelings just to avoid judgment? Welcome to the world of ADHD masking. In this episode, we’re diving into what ADHD masking is, why so many of us do it, and the toll it takes on our mental, emotional, and even physical well-being. If you’ve ever felt like you...

Ever feel like switching tasks is harder than it should be? Like just getting out the door in the morning turns into a full-blown circus act? You’re not alone. In this episode of ADHD Adult(ish) , we’re tackling one of the toughest challenges for ADHD brains: transitions. From stopping one task to starting another, or navigating the chaos of in-between moments, transitions can feel impossible. For...

Does the word "routine" make you want to run for the hills? I've been there. But what if routines didn’t have to feel like rigid, soul-sucking checklists? In this episode of ADHD Adult(ish) , we’re flipping the script on routines and making them ADHD-friendly. I’ll break down: What a routine actually is (hint: it’s not that Pinterest-perfect schedule). Why traditional routines don’t work for ADHD...

Building habits can feel like a never-ending battle — especially when you have ADHD. But sometimes, seemingly against all odds, you manage to build some good habits or even — gasp! — a routine! Things are working, everything feels pretty manageable, and then BAM — life hits hard, and suddenly that habit has completely disappeared. This is a topic that's been on my mind since my routines fell apart...

Episode Summary: Have your New Year’s resolutions already faded into a distant memory? You’re not alone! In this episode, we’re diving into how teamwork can make habit-building easier, more effective, and even a little fun. What You’ll Learn: Why teamwork can help ADHD brains thrive. The power of accountability buddies, body doubling, and shared goals. How to overcome common challenges like guilt,...

Parenting ADHD kids while managing your own ADHD is no small feat. In this episode, Kim Spangler shares strategies for navigating overstimulation, managing energy levels, and setting realistic expectations for your family. Plus, she explores the power of connection, from teaching your kids emotional language to repairing after parenting fails. Whether you’re a parent or just someone managing your...