Authentically ADHD with Carmen

By: Where the chaos of ADHD meets self-acceptance growth and a whole lot of authenticity
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  • Summary

  • Hi! I'm Carmen, a late-diagnosed ADHDer, ADHD life coach, and early childhood special education teacher who wants to spread awareness, relate to other ADHDers, and have fun while talking and learning about the difficulties, awesomeness, and new research behind the neurodiverse ADHD brain. ARE YOU READY?? Let's get started!

    carmenauthenticallyadhd.substack.com
    Carmen Irace
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Hygiene & Healthy Living Personal Development Personal Success Psychology Psychology & Mental Health
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Episodes
  • 7 Types of Rest You Didn’t Know Your ADHD Brain Desperately Needs

    7 Types of Rest You Didn’t Know Your ADHD Brain Desperately Needs
    Apr 26 2025

    In this enlightening episode of Authentically ADHD, host Sunny Sparks takes us on a whimsical journey into the science and art of rest—especially tailored for those of us with ADHD. The episode kicks off with a warm welcome and a reminder that true self-care isn’t one-size-fits-all. Sunny introduces the “ADHD & Rest Tango,” explaining how the unique wiring of ADHD brains—characterized by altered dopamine dynamics, delayed sleep phase syndrome, and sensory overload—can make winding down a nightly challenge.

    The conversation then dives into the research behind why sleep can be so elusive, from our racing thoughts and creative bursts at midnight to environmental factors like blue light from screens. This sets the stage for exploring the “Seven Kingdoms of Rest”: physical, mental, emotional, sensory, creative, social, and spiritual. Each kingdom is described as a vital aspect of our well-being that needs its own form of rest to help balance our lives.

    Sunny offers a creative self-diagnostic tip by encouraging listeners to imagine their energy levels as a vibrant, multi-colored pie chart. By mapping daily activities to these seven types of rest, we learn how to identify which areas may be undernourished—transforming our self-care routine into an artful process of balance.

    To wrap up, the episode presents a practical 7-tip self-care segment, sharing real-life examples for each type of rest—from setting up a power nap schedule for physical rest to dedicating time for mindful sunrise moments for spiritual rest. Sunny concludes with an uplifting call-to-action to experiment with these strategies, reminding listeners that rest is not a luxury but a necessity for thriving with ADHD.

    Stay authentic, take time for each piece of your rest puzzle, and keep shining—even if it means burning the midnight oil sometimes!

    If today’s episode resonated with you, share it with someone who might benefit and consider leaving a rating & review to help Authentically ADHD grow.

    Show notes: https://www.canva.com/design/DAGjTbREIYI/sFGNEj879Ye4x_zWl-W76Q/view?utm_content=DAGjTbREIYI&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h8496660196

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

    Follow me on all platforms: https://linktr.ee/carmen_irace

    Thanks for reading! This post is public so feel free to share it.



    This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit carmenauthenticallyadhd.substack.com
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    35 mins
  • Understanding Anhedonia in ADHD

    Understanding Anhedonia in ADHD
    Apr 25 2025
    Understanding Anhedonia in ADHDBecause of the HIGH activity on my post about this, i am releasing this episode EARLY, SURPRISE DOPAMINE; your are welcome :) IntroductionWelcome back to Authentically ADHD, where we dive deep into topics that matter to those of us navigating life with ADHD. Today, we're exploring something that many of us can relate to, but we may be unaware of it, or are unable to explain it because its not talked about a ton, I heard about it in my new hyperfocus podcast/book by the ADHD adults UK/Unpacking ADHD by James Brown and Alex Connor & mrs AuDHD: and here it is’ anhedonia. We will talk about what it is, why we struggle and how it's more than just feeling down—it's a significant challenge that affects how we experience pleasure and joy in our daily lives.Segment 2: So, what exactly is anhedonia? According to neuroscience, it involves dysfunctions in the brain's reward system, particularly affecting the mesolimbic dopamine pathway. This pathway is crucial for experiencing pleasure and motivation. In ADHD, these dysfunctions can lead to a diminished ability to derive pleasure or reward from activities that were once enjoyable. This phenomenon can vary from mild to severe, impacting hobbies, social interactions, and even personal achievements. It's like life loses its vibrant hues, leaving everything in shades of gray.Types of Anhedonia: There are two primary types of anhedonia:Social Anhedonia: Difficulty finding pleasure in social interactions, leading to feelings of disconnection and isolation.Physical Anhedonia: Reduced pleasure from physical sensations, such as taste, touch, or sexual experiencesUnderstanding the ADHD Brain Reward SystemNeuroscience reveals that ADHD is closely linked to dysfunctions in the brain's reward system. Specifically, there's altered activity in the mesolimbic dopamine pathway, which plays a pivotal role in motivation, pleasure, and reinforcement learning. Dopamine, often referred to as the "feel-good" neurotransmitter, is crucial for signaling rewards and motivating behavior.This means that for those of us with ADHD, the experience of pleasure and the motivation to pursue rewarding activities can be fundamentally different. The reward circuits in our brains may not respond as effectively to everyday stimuli, making it challenging to experience and sustain pleasure from tasks and achievements that others find inherently satisfying.ADHD, Alexithymia, and Anhedonia: Exploring the OverlapLet’s quickly explore the intersections of ADHD with another mental health disorder, & the intriguing overlap between ADHD, alexithymia and anhedoniaUnderstanding Alexithymia and AnhedoniaAlexithymia refers to difficulties in identifying and expressing emotions. It's common among individuals with ADHD and can complicate emotional experiences, including the ability to recognize and respond to feelings of pleasure—known as anhedonia. Research indicates that these conditions often coexist, influencing how individuals perceive and process both positive and negative emotions.For many of us with ADHD, the combination of alexithymia and anhedonia can create a unique emotional landscape. It may be challenging to articulate our feelings or derive satisfaction from activities that once brought joy. This intersection underscores the complexity of ADHD beyond its core symptoms, impacting our emotional well-being and interpersonal relationships.Neuroscientific Insights[Narration]: Neuroscientific studies suggest that ADHD, alexithymia, and anhedonia share underlying neural mechanisms, particularly involving brain regions associated with emotion regulation and reward processing. Dysfunctions in these areas, such as the prefrontal cortex and limbic system, contribute to difficulties in emotional awareness and the experience of pleasure.[Carmen]: This neural overlap provides a deeper understanding of why individuals with ADHD may struggle with emotional expression and enjoyment. It's not just about behavior—it's rooted in how our brains process and integrate emotional and reward-related information.Impact on Daily LifeIn practical terms, the overlap of alexithymia and anhedonia can manifest in various ways. It may affect our ability to engage fully in social interactions, maintain meaningful relationships, and pursue personal goals with enthusiasm. Recognizing these challenges can empower individuals with ADHD to seek tailored support and strategies that address both emotional awareness and the capacity for experiencing pleasure.By acknowledging these intersections, we can better navigate the complexities of ADHD and cultivate resilience. Whether you're personally navigating these challenges or supporting someone who is, remember that understanding and empathy are key to fostering a supportive environment.The Impact of a Dysfunctional Reward SystemResearch suggests that individuals with ADHD may exhibit reduced dopamine activity in response to rewards, leading to difficulties...
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    18 mins
  • ADHD Connections: Making and Keeping Friends

    ADHD Connections: Making and Keeping Friends
    Apr 20 2025

    In this episode of Authentically ADHD, we dive into the world of friendships and explore how ADHD shapes the way we connect with others. From childhood playdates to adult coffee catch-ups, maintaining friendships can be uniquely challenging — but also deeply rewarding — for those with ADHD.

    Using insights from "Let Them" by Mel Robbins and Dr. Barkley, we unpack:

    * How Friendships Develop: Discover how ADHD traits like creativity and spontaneity influence social connections in childhood.

    * Navigating Adolescence and Adulthood: Learn how impulsivity, rejection sensitivity, and emotional regulation impact friendships as we grow up.

    * Essential Coping Skills: Find out how mindfulness, communication strategies, and self-awareness can strengthen your social bonds.

    * 5 Actionable Tips: Get practical advice on maintaining friendships, setting boundaries, and embracing your authentic self.

    Whether you’re looking to deepen your current connections or build new ones, this episode is packed with compassionate insights and relatable stories to help you thrive socially with ADHD. Tune in and take the next step toward nurturing the friendships that matter most.

    👉 Hit play now, and let’s grow together!

    LinkTree: https://linktr.ee/carmen_irace

    Show Notes:https://www.canva.com/design/DAGijO7ruOs/-GKsBUgqMS1iBEut0-owaQ/view?utm_content=DAGijO7ruOs&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h2a27f603f4

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

    Thanks for reading! Subscribe for free to receive new posts and support my work.



    This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit carmenauthenticallyadhd.substack.com
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    36 mins
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Profile Image for david irace

favorite adhd podcast

Favorite ADHD Podcast super relatable authentic and informational with a twist of humor. She tells and informs in a great way. Carmen is a great listen with episodes usually not exceeding 20-30 minutes

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