Have you ever tried breath work to manage your adult ADHD?

In this episode of Overcoming Distractions, Dave sits down with Kurtis Lee Thomas, a corporate mindfulness trainer and founder of Breathwork Detox.

They explore the critical importance of "hitting the pause button" in a world that demands constant digital engagement.

Kurtis shares his personal journey from suffering a mysterious, debilitating stomach condition to discovering a powerful somatic breathing technique that provided a miracle cure when Western medicine could not.

The conversation dives deep into why high-achieving entrepreneurs and professionals, especially those with ADHD, often struggle with chronic stress and how breathwork can provide immediate relief.

Managing adult ADHD through breath work.

• The Power of the Pause: Why professionals and those with ADHD must incorporate intentional breaks to maintain mental clarity and performance.
• Breathwork vs. Meditation: Understanding the "umbrella term" of breathwork and why active breathing can be more accessible for chaotic minds than traditional silent meditation.
• Stress and the Body: How the body acts as a "living library" for trauma and stress, often manifesting in physical ailments like digestive issues or burnout.
• The Digital Defocus: How smartphone habits act as a form of "de-meditation," training our brains to constantly switch channels and lose focus.
• The Breathwork Detox Method: A look into this somatic, mouth-breathing technique designed to clear the sympathetic nervous system and release built-up emotional baggage.
• Interrupting Rumination: Strategies for breaking the "hamster wheel" of repetitive negative thoughts common in busy leaders.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

We're doing something new here at Overcoming Distractions. It's called the ADHD minute and it's a quick shorter episode for you the person with the demanding career that just happens to have ADHD.

Ever feel busy but not productive? For busy professionals and executives with ADHD, it's not a time problem, it's a pause and reset problem. This episode introduces a simple 10-minute reset ritual to help you regain focus fast.

When your brain is overloaded, it seeks relief, not priorities and that leads to more distractions and task-switching.

Instead of pushing harder let's learn to reset.

The ritual includes five steps:
• Stop and interrupt the noise
• Breathe to calm your system
• Brain dump everything on your mind
• Decide on ONE high-impact task
• Start small with a 10-minute version

Use this anytime you feel stuck or scattered.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Dave sits down with John Mollura, a former test operations expert for NASA and the U.S. Military. John shares his journey of being diagnosed with ADHD as an adult and how he transitioned from viewing his "brain wiring" as a deficit to a high-performance superpower.

From mission-critical field testing in the Mojave Desert to creative problem-solving on spacecraft hardware, John explains how the ADHD brain is uniquely equipped for pattern recognition and decisive action in high-pressure environments.

Our Adult ADHD Discussion:

• ADHD and Pattern Recognition: Not everyone agrees that ADHD is a superpower, but many often excel in high-pressure scenarios where others might freeze, thanks to rapid pattern recognition.
• The Adult Diagnosis: John discusses how a song by Penn Holderness led him to realize his "focus-based" ADHD was never a lack of effort, but a difference in wiring.
• Mission-Critical Problem Solving: A look at "MacGyver-style" solutions John used at NASA, including using ratchet straps and 4x4s to save a spacecraft's launch schedule.
• Building Confidence Through Micro-Habits: How keeping small promises to yourself, like flossing or emptying the dishwasher, can train the brain for larger professional successes.
• Managing Cognitive Load: The importance of "clearing the decks" of small tasks to pave the way for "flow state" and deep work.
• Explanation vs. Excuse: Shifting the mindset from apologizing for ADHD traits to using them as an explanation to implement better guardrails.

If you are trying to manage a packed calendar, constant demands, pulled in 1000 directions, and still feeling behind, it's time to have a talk about your energy and productivity.

Managing your time isn't the real challenge, understanding your energy is. For busy professionals with ADHD, especially those balancing demanding careers and family responsibilities, productivity often comes in unpredictable waves.

In this short episode, Dave explores how to stop forcing focus and instead align your work with your natural energy cycles.

In this episode, we discuss:

• Why you need to identify your natural energy highs and lows throughout the day
• Aligning high-focus tasks with peak energy windows for better results
• Using low-energy periods for admin and routine work instead of forcing productivity
• The importance of movement, breaks, and "reset moments" to recharge your brain
• How high achievers with ADHD fall into the overworking trap, and how to recognize it
• The difference between true rest and low-quality recharge (like scrolling)

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Busy professionals with ADHD often don't struggle with effort. They struggle with starting the day and shutting it down.

Without clear transitions, mornings feel chaotic and evenings feel unfinished.

Dave explores how simple, repeatable routines can act as anchors to create stability, reduce decision fatigue, and help you move through your day with more clarity and control.

Without adding pressure or complexity!

These are must haves for ADHD individuals in demanding careers and businesses.

Key Takeaways:

• Build a simple morning routine focused on momentum, not perfection
• Start your day by identifying your top 3 priorities
• Create a consistent workday start-up ritual to eliminate decision paralysis
• Avoid jumping straight into reactive tasks like email first thing
• Use an evening shut-down routine to signal the end of your workday
• Capture unfinished tasks and set priorities for tomorrow
• Establish a weekly planning routine to reduce overwhelm and stay proactive
• Keep routines short, realistic, and repeatable
• Stack new routines onto habits you already do daily
• Focus on consistency over complexity. Simple routines done regularly create lasting results

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

In this episode of Overcoming Distractions, Dave talks with Scott Proposki, a high-level photographer who has shot for the White House and National Geographic. Scott shares his journey of scaling a seven-figure studio, losing it during the 2020 pandemic, and the psychological toll of that transition.

The conversation focuses on how entrepreneurs with ADHD can pivot from seeing their condition as a liability to leveraging it as a professional asset.

Even when it seems impossible.

Key Discussion Topics

• The Power of Hyper-Focus: Scott discusses how his camera acted as a "superpower," allowing him to achieve elite professional success through intense focus.
• The Dangers of "The Stop": Why high-energy entrepreneurs with ADHD often thrive in chaos but can struggle with depression when professional momentum suddenly halts.
• The Myth of Academic Success: Both David and Scott reflect on their poor academic histories (the "C- student" experience) and how it didn't prevent them from both becoming best-selling authors.
• The Importance of Body Doubling: Scott identifies how his previous success relied on having assistants or office managers to act as "accountability partners" and why isolation during the pandemic was so damaging.
• Building Repeatable Systems: A look at the Mark Cuban philosophy: why entrepreneurs must create repeatable systems to turn a "chaotic job" into a real business.
• Recovering from Zero: Insights into the mindset shifts required to rebuild a business and professional identity after a total loss.

Find Scott Proposki here: www.scottproposki.com

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Why does the day disappear, even when you start with a clear plan?

For busy professionals with ADHD, time blindness isn't a character flaw. Research points to neurobiological differences in executive function and time perception, dopamine dysregulation affecting motivation and internal timing.

The result? Reactive weeks. Strategic thinking is squeezed out by "urgent." Constant context switching. Strained relationships.

In this episode, Dave reframes time blocking as visual decision-making and not rigid scheduling.

• Why high achievers with ADHD struggle with estimating time
• The leadership cost of operating without visual structure
• Using themed blocks (Deep Work, Meetings, Admin, Strategic Thinking, Recovery)
• Planning by energy, not just the clock
• Matching high-focus windows to complex work
• Building buffers and overflow blocks (plan for reality, not perfection)
• Transition rituals to reduce friction (5-minute resets, defining the next tiny step, clearing tabs)
• The "Land and Launch" method for smoother task switching

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

In this episode, Dave breaks down how prioritization really works for busy professionals with adult ADHD. When everything feels urgent and your to-do list never ends, it's easy to confuse motion with progress.

This episode of Overcoming Distractions focuses on sorting tasks by importance, urgency, and, most critically, energy.

We explore an ADHD-friendly version of the framework Must / Should / Could system to reduce overwhelm and force clarity around what actually needs to get done today.

Key discussion points include:

• Why everything feels urgent when you have ADHD
• How to identify high-impact vs. low-impact tasks
• The danger of reactive work and inbox-driven days
• How to triage your current to-do list in minutes
• Why managing energy matters more than managing time

You'll walk away with practical steps to choose 1–3 meaningful priorities, align tasks with your peak focus windows, and stop letting busywork hijack your week.

If you're tired of spinning your wheels, this episode will help you focus on what truly moves the needle.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min