ADHD Strategies & Support for Women

A supportive, shame-free year-end reflection for anyone who tends to focus on what they didn't do. In this episode, Renee invites you to look back at what you've done or haven't done with compassion, notice what you endured, and recognize the growth you may have missed. Learn simple ways to support yourself with ADHD.

If you've wondered why your brain shifts into autopilot in a way that's not helpful, you're not alone. In this episode, Renee talks about why ADHD can feel calm and efficient at times, but can revert to survival mode or spiral into a scattered state. Renee gives insight to what's happening when common thought patterns emerge, how to recognize the signs and reset your mind when this happens. Learn...

Your inner voice shapes how you feel each day. Your self talk, whether you realize you're doing it or not, affects what you do, as well. In this episode, Renee explores how to notice your inner dialogue, quiet or re-direct what isn't helpful, and create more supportive self-talk that helps you feel calmer, clearer, and more capable each day of your life. Learn simple ways to support yourself with...

The holidays are "the most wonderful time of the year" yet they can also be exhausting! In this episode, Renee shares specific, yet simple ways to actually enjoy the holidays again — without getting swallowed up in expectations, obligations and stress. You'll learn -- to plan ahead in a way that reduces pressure -- how to notice stress in the moment and in your body before it takes over -- simple...

In this episode, Renee explains how ADHD brain impacts your ability to leave on time, explaining how even this seemingly simple task becomes a complex cognitive juggling act. Renee will walk you through the thoughts and impulses that can derail your best intentions and give you her key strategy to help fight the your subconscious urge to be late. Learn simple ways to support yourself with ADHD. Le...

Ever notice you are doing something you didn't plan on doing? Yet you'd rather keep going with this diversion than do anything else? Are you off track or onto something good? In this episode, Renee talks about the fine line between doing something worthwhile and one that serves no purpose and just wastes time. You'll learn how to tell the difference, notice when it's happening, and why this is com...

Ever notice you've been on auto-pilot, not noticing what you're doing? And at other times you're aware of far too much? Mindfulness can help with mindless moments. In this episode, Renee explores the "mindful–mindless pendulum" - the back-and-forth that women with ADHD often go between. Learn how mindfulness not only calms your mind, but can help you from the mishaps that are a part of living with...

If you look for the perfect time, the perfect scenario, or need a day without anything else going on to finally get things done, that may not actually help you reach your goal. For women with ADHD, motivation doesn't come easy and isn't predictable. Even if the conditions aren't perfect, act on it. In this episode, Renee shares how to trust your ideas and energy more than your logic so your mindse...

The holidays are supposed to be joyful, but for women with ADHD, they often mean disrupted routines, too many decisions, and habits that completely fall apart. In this episode, you'll learn how to set healthy habits before the holidays start so you can stay grounded, reduce stress, and actually enjoy the season. We'll talk about why ADHD brains struggle with holiday changes, the key habits that ma...

Our voices are impactful - when we speak, hear others, and even when we're talking to ourselves. In this episode, Renee explores how the spoken voice can impact your emotional wellbeing and shape how you feel about yourself and others. When we say something out loud, it seeps into our bodies in a way that thoughts or written words can't. Use your voice to impact yourself and others in a positive w...

Why do women with ADHD tend to share so much? Renee explains how it's not just impulsivity — it's connection, emotion, and empathy all mixed together. Listen to Renee explain what's really going on beneath the thoughts that need to come out and what you can do to feel more in control of your words (and your regrets afterward). Learn simple ways to work with ADHD.

Do you find yourself stuck in repetitive cycles or perfectionistic patterns that feel impossible to stop? In this episode, Renee talks about how obsessive and compulsive behaviors can impact your life, how they differ from everyday habits, and why they can sometimes take over. Learn about OCPD, diagnosis, and treatment options. You'll learn what drives these obsessive/compulsive patterns in OCPD,...

Ever feel stressed, anxious, or overwhelmed? Your nervous system may be stuck in overdrive. In this episode, you'll learn simple, science-backed ways to calm and regulate your nervous system that yoga teachers use to help relax, recharge, and feel more balanced in daily life. Renee gives you easy non-woo woo practices you can use anywhere — breathwork, grounding techniques, and how to direct your...

Struggling to find ADHD support systems that actually work? Once you find what helps, how do you fit it in your daily life? In this episode, Renee shares multiple ways to support your ADHD, how to let go of what doesn't work for you, and how to build routines, tools, and support that fits in your day to day life.

You probably know it's important to slow down and get a good night's sleep, but did you know getting enough sleep allows your brain to function at its peak? In this episode, Renee shares how proper rest restores dopamine, clears out waste (yep!), improves memory, and boosts executive function. Learn simple ways to get your rest and boost brain function.

Do you ever get stuck and frustrated with your ADHD struggles? Playing into your strengths, even in simple ways can make a difference so life goes better. In this episode, Renee talks about how leaning on your strengths - and sometimes on other people with strengths you don't have - can help you manage life with ADHD more effectively. You'll learn why shifting your focus creates less frustration,...

In this episode, Renee explores why compassion is key to managing life with ADHD. You'll learn how self-criticism and thoughts of doubt and discouragement fuels shame and gets your body in stress mode, while positive thinking and compassion create the calm, flowing, resilient mode your ADHD brain needs. Learn simple ways to support yourself with ADHD.

Does your memory let you down? Do you forget things even when you think you'll remember? You're not alone. In this episode, Renee explains why the ADHD brain can't always store or retrieve information when you need it and how using constant reminders can change everything. Learn simple hacks that can make a big difference in your life.

If your brain needs a boost, learn how simple daily routines can ease stress and reduce brain fatigue. Renee gives examples and solutions to help you find routines that help your life go smoothly. In this episode, you'll learn how to increase and maintain seratonin and dopamine so your brain functions better—so you can be more productive, feel calmer, and enjoy life.

Overwhelmed by your to-do list? For women with ADHD, the secret to getting started isn't as simple as pushing harder, it's finding something fun to get you to start . Once you get going, doing what's enjoyable will help you sustain the momentum you need to actually finish what you started. Learn how this fun factor boosts dopamine and serotonin, lowers stress, and makes productivity easier.

Accountability is a powerful tool for accomplishing your goals and staying consistent, but only if you do it the right way. In this episode, Renee shares six practical (and doable) ways to make sure accountability works for you. If you've ever struggled to stick with a plan, this episode will show you how you can set up an accountability plan that helps to form new habits and get things done! Lear...

Do you feel like your brain can't possibly keep track of all that you need to do and remember? Same here! In this episode, Renee explains why women with ADHD struggle with remembering things and how you can thrive (or close to it!) when you write things down or externalize anything your brain can't store or process correctly. Get simple strategies to reduce frustration and mishaps so your life goe...

Feel like you're fighting your own brain? Do you ever feel like you get in the way of what you want to accomplish? Renee gives you a practical guide to stop fighting your mind and start thriving - even with the challenges ADHD can bring. Learn simple ways to become aware of how your brain works so you can give yourself a path to doing better in life.

This is episode 100! 🥳 So fun! For over a year, Renee has talked about everything from ADHD traits, diagnosis, and strategies to feeling validated, supported, frustrated, and maxed out. Yep, the ups AND the downs. In this episode, Renee shares 100-ish tips, strategies, stories to help your life go more smoothly.

Do you ever sabatoge your own efforts? You have an idea, set a goal, we may even get working on it, then something causes you to stop or resist getting back to it. You make excuses, you second-guess your ability, you prioritize everything BUT this, even though that initial goal is gnawing at you over and over. What is getting in the way? Why can't you just keep going? Renee shares a self-limiting,...