ADHD Coach Katherine Sanders

You’re not alone—and 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.

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Download your free Permission Slips Template: Get it here

- Learn more about my upcoming Permission Ignition Course

- 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:...

ADHD Coach Katherine Sanders

Welcome to another insightful episode of ADHD Powerful Possibilities! Today, Katherine explores the essential yet often misunderstood realm of executive function profiles. 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!

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1. OneSec App – Delay access to social media and build better impulse control.
2. Executive Function Tracking Sheet – Download this to track and understand your executive functions over a week.
3. Function Junction Course – A streamlined course designed to help you create a custom executive function profile and plan practical strategies.

ADHD Coach Katherine Sanders

In this episode of ADHD: Powerful Possibilities, Katherine explores why traditional productivity systems fail for those of us with ADHD.

We explore the struggles many ADHD brains face when trying to follow typical planning methods and shares practical, ADHD-friendly alternatives to make productivity more flexible, sustainable, and enjoyable.

🐸 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.

🧡 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.

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📘 The CLEAR ADHD Procrastination Cure Ebook – For more on ADHD-friendly strategies.

🎓 Executive Function Junction Course – Transform your...

ADHD Coach Katherine Sanders

Ever wondered if the classic 'amygdala hijack' story really explains your emotional responses? In this groundbreaking episode of ADHD Powerful Possibilities, Katherine dives into 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.

Join Us Next Time as we explore why traditional 'productivity hacks' and advice often fail ADHD brains!

Connect with Katherine here:

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📘 The CLEAR ADHD Procrastination Cure Ebook – For more on ADHD-friendly strategies.

🎓 Executive Function Junction Course – Transform your approach to creating habits and routines with powerful brain-based methods.

✉️ Subscribe to Katherine’s ADHD Emails – Get actionable advice and tools directly to your inbox.

💡

ADHD Coach Katherine Sanders

🧡 In this episode of ADHD Powerful Possibilities, Katherine explores the critical role that executive functions play in the daily lives of those with ADHD. 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.

• 📋 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.

• If you're ready to take action on your executive functions, check out Katherine's Function Junction course for personalised strategies to support your ADHD brain.

🧠 https://adhdfunctionjunction.teachery.co/promo-code

✏️ Leave a Review: Found this episode helpful? Please leave a review or share it with someone who might benefit from these insights.

👩🏻‍💻 Don’t forget to subscribe to the ADHD Powerful Possibilities podcast and never miss an episode filled with strategies and insights for...

ADHD Coach Katherine Sanders

Welcome back to a brand-new season of ADHD Powerful Possibilities!

In today’s episode, we're diving into ADHD in midlife—looking at how hormonal changes, shifting responsibilities, and new beginnings create both challenges and opportunities for our growth.

If you’ve found yourself feeling overwhelmed, struggling to stay on top of conversations, or considering an ADHD diagnosis, you are not alone.

This episode explores what it means to reclaim your power in midlife with ADHD, focusing on self-compassion, embracing change, and practical strategies for navigating this time of life.

What You'll Learn in This Episode:

• Navigating ADHD in Midlife: Understanding how hormonal changes impact ADHD symptoms, particularly the relationship between estrogen and dopamine. (Timestamp: 10:45)
• The Importance of Self-Compassion: We can't be consistent like a well-behaved "productive economic unit"— we have to recognise and respect your natural ebb and flow. (Timestamp: 5:20)
• Physical Changes and Their Impact on the Brain: How changes in our physical health—like muscle mass, hormone levels, and cardiovascular health—affect our brains as we age. (Timestamp: 12:10)
• Balancing Family, Career, and Self-Care: Discussing the complexity of midlife responsibilities—from raising children later in life to caring for aging parents—and how to carve out time for yourself. (Timestamp: 15:25)
• Micro-Goals and Celebrations: How setting small, achievable goals and celebrating the wins can help us stay motivated and energized. (Timestamp: 25:15)
• The Power of Community: Finding your tribe is crucial. Whether it’s an online group, a peer support network at work, or friends who just get you—connection can help bring joy and energy to life with ADHD. (Timestamp: 32:40)
• Taking the ADHD Growth Archetype Quiz: Want to know more about your unique ADHD strengths? The quiz is a great way to understand your next steps without getting stuck. Take the ADHD Growth Archetype Quiz Here(Timestamp: 38:00)

Resources Mentioned:

• ADHD Growth Archetype Quiz: Take the quiz now to discover your unique strengths and growth opportunities.
• Connect with Me Online: Find me on Instagram @adhd_coach_katherine for more insights, encouragement, and updates.

Reflection Points:

• What small action can you take this week to reclaim some of your power in midlife?
• How can you reframe a current challenge as an opportunity for growth?

Want to Share Your Thoughts?

If today’s episode resonated with you, please leave a review on your favorite podcast platform—it helps others find the show! And don’t forget to share it with a friend who might benefit.

Stay curious, take care of yourselves, and remember: you're more capable, resilient, and creative than you realize.

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ADHD Coach Katherine Sanders

Welcome back to ADHD Powerful Possibilities!

I'm your host, Katherine, certified advanced ADHD coach, and in this episode, we dive deep into why getting an ADHD diagnosis is crucial. Whether you're a parent hesitant to label your child or an adult who’s adapted to life without a diagnosis, this episode is for you. We'll explore the benefits of understanding and support that come with a diagnosis, backed by solid research. Tune in to discover how a diagnosis can transform your life or the life of your loved ones.

Key Topics Covered:

1. Introduction: Why understanding ADHD and getting a diagnosis matters.
2. The Fear of Labels: Addressing common concerns about labeling children and the importance of early diagnosis.
3. Adapted Adults: The personal cost of adapting life around undiagnosed ADHD and the benefits of recognizing it.
4. Breaking the Stigma: How a diagnosis helps in understanding oneself and accessing necessary resources.
5. Family Dynamics: The impact of ADHD on family relationships and the importance of a diagnosis for better communication.
6. Long-Term Benefits: Research-backed benefits of a diagnosis, including improved job performance and mental health.

Important Points:

• Early Diagnosis in Children: Studies show that early identification and intervention can significantly improve academic performance, enhance social skills, and reduce the risk of anxiety and depression.
• Adapted Adults: Research indicates that untreated ADHD in adults can lead to chronic stress, burnout, and higher risks of mental health issues.
• Stigma and Support: A diagnosis isn’t a label; it's a key to understanding and accessing support systems.
• Family Dynamics: Understanding ADHD can improve relationships and communication within families.
• Long-Term Benefits: A diagnosis can lead to better job performance, reduced risk of substance abuse

If you found today’s discussion helpful, please share it with someone who might benefit. Remember, understanding yourself is the first step to living your best life. For more insights and support, follow us on social media or visit my website for resources and coaching options.

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https://lightbulbadhd.com/

Subcommittee on Attention-Deficit/Hyperactivity Disorder, Steering Committee on Quality Improvement and Management; ADHD: Clinical Practice Guideline for the Diagnosis, Evaluation, and Treatment of Attention-Deficit/Hyperactivity Disorder in Children and Adolescents. Pediatrics November 2011; 128 (5): 1007–1022. 10.1542/peds.2011-2654

Shaw, M., Hodgkins, P., Caci, H. et al. A systematic review and...

ADHD Coach Katherine Sanders

In the world's shortest ADHD Podcast episode, I'm sharing the ONE THING that my teen said they wanted people to know about ADHD. It's not what I was expecting.

I mentioned in the 'episode' some evidence of the power of our mind or thoughts on our body - and vice versa. Of course, I'm referring to the studies by Professor Ellen Langer, a leading psychologist at Harvard.

Her famous 'Counter Clockwise' study showed that our physical environment not just affects our thoughts but can change our body. The team at Harvard are also working on the use of mindfulness (not THAT kind of mindfulness) on Multiple Sclerosis, Parkinsons, diabetes and more.

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My website - with links to the Launch Coaching & PEERS social skills group.

My Procrastination 101 Guide.

Demers, Marika & Pagnini, Francesco & Phillips, Deborah & Chang, Brianna & Winstein, Carolee & Langer, Ellen. (2021). Beta-Testing of an Online Mindfulness Program Designed for Stroke Survivors and Their Caregivers During a Pandemic. Archives of Physical Medicine and Rehabilitation. 102. e37. 10.1016/j.apmr.2021.07.569.

Park, Chanmo & Pagnini, Francesco & Langer, Ellen. (2020). Glucose metabolism responds to perceived sugar intake more than actual sugar intake. Scientific reports. 10. 15633. 10.1038/s41598-020-72501-w.

Pagnini, Francesco & Bosma, Colin & Phillips, Deborah & Langer, Ellen. (2014). Symptom changes in multiple sclerosis following psychological interventions: A systematic review. BMC neurology. 14. 222. 10.1186/s12883-014-0222-z.