This week on the show, Nikki and Pete dive into the unique challenges of navigating the emotional rollercoaster of ADHD with guest Brooke Schnittman. Brooke, an ADHD coach with a background in education, is expert in the concepts of overwhelm and underwhelm, two extremes that often go hand-in-hand for those with ADHD. She explains that underwhelm, or boredom, can result from burnout after periods of overwhelm or a lack of interest and connection to a task. She emphasizes the importance of understanding the "why" behind tasks and breaking them down into small, manageable steps to build momentum and motivation.

Pete and Brooke also discuss the role of executive function deficits in preventing individuals with ADHD from recognizing and addressing their basic needs, such as hydration, sleep, and self-care. Brooke highlights Dr. Thomas Brown's six executive function clusters and how deficits in these areas can contribute to both overwhelm and underwhelm.

Throughout the episode, Brooke offers insights and strategies for managing these emotional extremes, such as preparing for potential setbacks, attaching oneself to small actions to regain momentum, and practicing self-compassion. The hosts and guest explore the overlapping triggers for both overwhelm and underwhelm, emphasizing the importance of self-awareness and developing coping mechanisms to navigate the challenges of ADHD.

Links & Notes

• Dr. Thomas Brown's model of the six executive function clusters
• Activate Your ADHD Potential by Brooke Schnittman
• Dig into the podcast Shownotes Database

• (00:00) - Welcome to Taking Control: The ADHD Podcast
• (00:54) - Support the Show • Become a Member!
• (02:01) - Introducing Brooke Schnittman
• (04:54) - Underwhelm
• (16:46) - The Executive Function Deficit and Maslow
• (37:40) - Activate Your ADHD Potential

In this episode of Taking Control: The ADHD Podcast, Nikki Kinzer and Pete Wright discuss changing your mind and the challenges it presents for those with ADHD. Nikki shares a personal experience from her recent declutter challenge, during which she felt the urge to switch gears and focus on a different project—organizing and hanging photo frames. This shift in focus prompted a discussion about the difficulties of changing course and the feelings of failure that often accompany such decisions for individuals with ADHD.

Nikki and Pete explore the concept of black-and-white thinking, also known as all-or-nothing or absolute thinking, and how it can lead to self-judgment and self-loathing when faced with the opportunity to change one's mind. They discuss various cognitive distortions, such as overgeneralization, mental filters, and emotional reasoning, which can contribute to these negative thought patterns.

They discuss the sunk cost fallacy, the tendency to continue doing something because of the time and effort invested, even if it's no longer beneficial. Nikki shares a relatable example involving an unfinished 2,000-piece puzzle and an upcoming furniture delivery, highlighting the importance of self-compassion and reframing the concept of "finishing" in a more ADHD-friendly way.

Throughout the episode, Nikki and Pete emphasize the significance of self-awareness, flexibility, and healthy self-talk when navigating the challenges of changing one's mind. If you’re stuck, it might be time to redefine goals, be kind, and understand that it's okay to adjust course when necessary.

Links & Notes

• Order “Unapologetically ADHD” by Nikki Kinzer and Pete Wright
• Dig into the podcast Shownotes Database

• (00:00) - Welcome to Taking Control: The ADHD Podcast
• (01:44) - Support the Show: Become a Patron!
• (02:59) - It's OK to Change Your Mind

Grab your virtual feather duster and join us as we embark on a quest to vanquish digital disorder in the season premiere of Taking Control: The ADHD Podcast. That’s right… we’re tackling the ever-growing challenge of managing the countless files, documents, and browser tabs that threaten to overwhelm our devices and our minds.

Digital clutter can be a sneaky foe. Consider the statistic from Microsoft: 57% of US office workers struggle to quickly locate files and documents. And while we’re at it, let’s ponder the perplexing difference between how we organize physical papers versus digital files.

But fear not, dear listener! We are here to save the day with a treasure trove of practical tips and strategies for taming digital disorder. We’ll guide you through the art of creating logical folder hierarchies, establishing consistent file naming conventions, and using browser features like pinned tabs and tab groups.

The episode concludes with a tantalizing tease about a mystery tool we believe could be a digital game-changer for many listeners. Curious? You'll have to tune in to find out more!

Links & Notes

• Use Pinned Tabs in Chrome
• One Tab
• Dig into the podcast Shownotes Database

• (00:00) - Welcome to Taking Control: The ADHD Podcast
• (03:15) - Support the Show: Become a Member!
• (04:42) - Ari Tuckman's Productivity Mastery Course
• (05:48) - Digital Clutter
• (18:36) - Tabs
• (20:44) - Tab Management Built In to your Browser
• (23:20) - OneTab -> This is that one thing...
• (28:19) - Strategies for Clean-up
• (29:37) - DevonTHINK & Zoot
• (30:53) - Hazel & File Juggler

New season, new trailer! For you new listeners just checking us out, welcome! We're thrilled to have you!

Join the Community: https://takecontroladhd.com/discord
Pinterest, Instagram, Facebook: @takecontroladhd

We've reached the end of our 28th season of Taking Control: The ADHD Podcast, and the final part of our 3-part series on organizing and ADHD. In this episode, we discuss the important but often challenging topic of maintaining organization.

As Nikki points out, staying perfectly organized is unrealistic if you actually live in and use your space. Things will inevitably get messier over time. However, she emphasizes that re-organizing a space gets easier each time you do it, because you've already made key decisions about what to keep and where things belong. The frustration of seeing a space get cluttered again is normal, but it's important to reframe negative self-talk that makes you want to just give up on organizing altogether.

We discuss some red flags that indicate when it's time to dedicate a block of time to tidying up a space again - like when you can no longer find important items, have to re-purchase things you already own, or flat surfaces become covered in clutter.

I reflect on the importance of evaluating and revising the "rules" and behaviors around your spaces when you organize. For the system to work long-term, everyone in the household needs a shared understanding of where things belong. We commiserate over the apparently-universal experience of using stairs as a dumping ground for items that need to go to other levels.

Finally, we go over some general guidelines for keeping spaces maintained:

• Doing a quick 10-minute tidy-up whenever you can
• Purging unused items on a semi-regular basis, like every season
• Having dedicated spots for items you frequently set down, like a bowl for your wallet and keys
• Considering storage space before making new purchases

While we may not always follow our own great advice, reflecting on these principles can help you feel more in control of your space and your stuff. Here's to progress, not perfection, as we continue to navigate life with ADHD.

• (00:00) - Welcome to Taking Control: The ADHD Podcast
• (02:44) - The Road So Far...
• (04:31) - The Secret to Staying Organized

This week on the show we dive into the key principles for getting and staying organized when you have ADHD, following up on our conversation last week about decluttering spaces.

We really want to drive home that organization is more about function than perfection. The whole point is being able to find what you need when you need it. We advise against buying organizing products without a clear purpose, because let's face it, they can just become more clutter.

Making things easy to access and see is super important. We recommend using shelves, racks, and step stools to make the most of your vertical space. Try not to overstuff your bins, so they stay easy to pull out. Creative solutions like hooks and open bins can work wonders for those of us with ADHD.

Remember, organizing is an ongoing process. Start small, focus on function over form, and create systems that work with your natural habits and tendencies – that's how you make them stick. As we like to say, for everything, there is a place … and for every place, there is a purpose.

• (00:00) - Welcome to Taking Control: The ADHD Podcast
• (01:49) - Organizing Principles

This week on the show, we tackle the daunting task of decluttering for those with ADHD. With our upcoming Declutter Challenge in July, we invite you to join a supportive community and gamify your decluttering process alongside us.

As we dive into the episode, we share the importance of starting small and focusing on one space at a time to avoid feeling overwhelmed. We guide you through our four-step process of organizing any space: planning, sorting, organizing, and maintaining. We help you choose a space that would have the biggest impact on your daily life and offer practical tips on how to sort through your belongings efficiently.

We also explore the emotional aspects of decluttering, recognizing when it's time to take a break and how to deal with feelings of guilt or obligation when letting go of items. We provide a list of questions for you to ask yourself during the sorting process to help you make those tough decisions.

Remember: perfection is not the goal and that progress should be celebrated!

If you're struggling with ADHD and the challenges of decluttering, this episode of Taking Control: The ADHD Podcast offers valuable insights and practical strategies to make the process more manageable and rewarding. Join us as we explore the upcoming Declutter Challenge and learn how to take the first steps towards a more organized life together.

Links & Notes

• The 2024 ADHD De-Clutter Challenge! — Take Control ADHD
• Conquering Chronic Disorganization by Judith Kolberg
• The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondo
• Unapologetically ADHD: A Step-by-Step Framework For Everyday Planning On Your Terms by Nikki Kinzer and Pete Wright
• Dig into the podcast Shownotes Database

• (00:00) - Welcome to Taking Control: The ADHD Podcast
• (02:30) - Support This Podcast: Become a Patron at https://patreon.com/theadhdpodcast
• (04:14) - The 2024 Declutter Challenge
• (09:14) - The Steps of Organizing

In this episode of The ADHD Podcast, hosts Pete Wright and Nikki Kinzer welcome a special guest - Dr. Russell Ramsay, co-founder and former co-director of the University of Pennsylvania's Adult ADHD Treatment and Research Program.

Dr. Ramsay shares his insights into the complex interactions between ADHD and anxiety, two disorders that frequently coexist. He discusses how ADHD can be an "anxiety generator," with its intrinsic characteristics fueling feelings of uncertainty and perceived risk.

From a cognitive-behavioral therapy (CBT) perspective, Dr. Ramsay explores how thoughts, feelings, and behaviors intertwine in ADHD and anxiety. He highlights the importance of pausing, reflecting, and developing self-awareness to navigate these challenges.

Dr. Ramsay also addresses the concept of "procrastivity" - escaping high-priority tasks by doing other productive things. He offers strategies for breaking this cycle and turning intentions into actions.

With his extensive experience and new book, "The Adult ADHD and Anxiety Workbook," Dr. Ramsay provides valuable insights for those dealing with the challenging combination of ADHD and anxiety.

Links & Notes

• The Adult ADHD and Anxiety Workbook: Cognitive Behavioral Therapy Skills to Manage Stress, Find Focus, and Reclaim Your Life
• Russell Ramsay
• Dig into the podcast Shownotes Database

• (00:00) - Welcome to Taking Control: The ADHD Podcast
• (03:52) - ADHD & Anxiety