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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

Hey there, ADHD-ers! In the latest installment of The ADHD Podcast, Pete and Nikki are tackling the world of workflows. You know, those magical sequences of steps that take you from start to finish on any given task or project. And let's be real, who couldn't use a little more structure in their life?

The dynamic duo is all about ditching the stuffy term "routine" in favor of the more flexible "workflow." Because let's face it, rigidity and ADHD don't exactly go hand in hand. Pete even shares his own tried-and-true workflow for podcasting, complete with a handy-dandy checklist that keeps him on track and error-free.

But workflows aren't just for work, my friends. Nikki's quick to point out that they can be a game-changer for tackling everyday tasks like managing your email inbox. The key is to identify those areas of your life where a little extra organization could go a long way.

Now, if the thought of creating a workflow has you breaking out in hives, fear not! Pete and Nikki have got you covered with tips on everything from flowcharts to mind maps. And the best part? Perfection is totally overrated. Just start simple and let iteration be your guide.

So, whether you're looking to up your productivity game at work or just trying to keep your head above water in your personal life, this episode of The ADHD Podcast is not to be missed. Tune in and learn how to create workflows that work for you and your unique ADHD brain. Trust me, your future self will thank you.

Links & Notes

• The Checklist Manifesto: How to Get Things Right
• Unapologetically ADHD: A Step-by-Step Framework For Everyday Planning On Your Terms
• Dig into the podcast Shownotes Database

• (00:00) - Welcome to Taking Control: The ADHD Podcast
• (03:49) - Support the Show: Become a Patron at Patreon.com/theadhdpodcast
• (06:04) - Workflows!

This week Pete and Nikki dive into their mailbag to answer pressing questions from listeners. From microphone recommendations to advice on job searching with ADHD, Pete and Nikki provide thoughtful insights drawing from their own experiences and knowledge.

One major revelation in this episode - the dynamic duo have authored a book together called "Unapologetically ADHD" which is now available for pre-order before its September 4th release date. The book promises to translate the charm and wisdom of the podcast into the written word, with Nikki sharing practical tips and Pete weaving in personal essays.

Pete, an avid film buff, also shares some recent movie picks and discusses his love of connecting with other cinephiles on the film-focused social network Letterboxd. Another listener is curious about the connection between gut health and ADHD symptoms, a complex topic that Nikki and Pete explore.

Links & Notes

• Audio-Technica ATR2100x-USB Cardioid Dynamic Microphone (ATR Series)USB and XLR Outputs, Silver
• Neumann KMS 105 MT Condenser Microphone, Super-Cardiod,Matte Black
• USBPre 2 - Sound Devices
• Sleep Tight (2011)
• Turtles All the Way Down (2024)
• Turtles All the Way Down (Book)
• Pete Wright’s profile on Letterboxd
• Preorder Unapologetically ADHD and get it the day it releases!
• Wheat Belly (Revised and Expanded Edition): Lose the Wheat, Lose the Weight, and Find Your Path Back to Health
• Go with Your Gut — Take Control ADHD
• Rejection Sensitive Dysphoria and ADHD with Dr. William Dodson — Take Control ADHD
• Dig into the podcast Shownotes Database

• (00:00) - Welcome to Taking Control: The ADHD Podcast
• (00:57) - Support the Show: Become a Patron at patreon.com/theadhdpodcast
• (02:15) - What mics do you use?
• (05:36) - Latest Movie Recs?
• (09:53) - Wait... Nikki and Pete wrote an ADHD Book??
• (15:53) - How do I explain job-hopping?
• (23:26) - The Gut-Brain Axis
• (29:05) - How do you combat overwhelm?
• (35:59) - Anger and ADHD

Struggling to fall asleep or stay asleep is a common challenge for those with ADHD. In this episode, Pete and Nikki dive deep into the complex relationship between ADHD and sleep with special guest Dr. Roberto Olivardia.

As a clinical psychologist specializing in ADHD treatment, Dr. Olivardia shares his professional and personal insights on this critical topic. He explains how people with ADHD are at higher risk for an array of sleep disorders, from sleep apnea to restless leg syndrome. But beyond diagnosable conditions, those with ADHD often find it difficult to wind down at night due to the constant search for stimulation.

Pete, Nikki and Dr. Olivardia discuss practical strategies for improving sleep, some of which may seem counterintuitive. For example, listening to an audiobook or familiar TV show can actually help an ADHD brain relax by providing just the right amount of stimulation. They also bust some common myths, like the idea that you can "catch up" on lost sleep over the weekend.

Getting proper sleep is crucial for memory, brain function, and overall health. While it can feel like an uphill battle, this conversation provides both the "why" and the "how" of prioritizing sleep with an ADHD brain.

• (00:00) - Welcome to Taking Control: The ADHD Podcast
• (01:14) - Support the Show: Become a Patron at patreon.com/theadhdpodcast
• (02:59) - Introducing Dr. Roberto Olivardia
• (03:52) - Sleep Problems
• (07:10) - Disordered Sleep versus ADHD Symptoms
• (14:22) - Why Time Matters
• (32:46) - How do you know it's a disorder?
• (40:04) - ADHD Sleep Behavior