The Power of Personalization: Customizing Your ADHD Game Plan with James Ochoa, LPC

This week on Taking Control: The ADHD Podcast, we welcome back the insightful Kourosh Dini, MD, for a deeper dive into the surprisingly simple yet profoundly effective concept of "the visit." Since his last appearance, we've been hearing incredible stories from our listeners about how this technique has transformed their relationship with tasks, and we're thrilled to have him back to share more. “The visit" isn't about powering through a to-do list; it's about gently engaging with a task, even just for a single deep breath, and building trust in our future selves. He breaks down the two essential elements: showing up (fully present with the task) and staying (lingering for just a moment), emphasizing that this seemingly small act can spark unexpected breakthroughs.We all know the struggle of force-based work – the urgency, the shame, the last-minute scramble fueled by a desperate need for a dopamine hit. Dr. Dini offers a refreshing alternative with the visit, suggesting that it opens us up to a wider range of emotions and allows us to tap into our innate playfulness. This shift, he explains, can transform work from a dreaded chore into a more sustainable and even enjoyable experience. He also addresses the common worry of "over-visiting" a task, assuring us that repeated visits can actually deepen our understanding and pave the way for real progress.Ever feel like you're staring blankly at your task list, overwhelmed by the sheer number of things you need to do? Dr. Dini gets it. He explains how visits can combat that dreaded task blindness and help us regain momentum. By regularly checking in with a task, even briefly, we maintain a connection and avoid the sense of being lost or overwhelmed. He shares a relatable analogy from his experience as a musician, highlighting how stepping away from a challenging composition can often lead to unexpected insights upon returning.Finally, Dr. Dini reminds us that real progress isn't always measurable. In a world obsessed with quantifiable results, he encourages us to value the internal shifts that happen during and between visits. These unmeasurable moments of insight, he argues, are the true building blocks of meaningful work. Join us as we explore the power of the visit, not as a quick fix but as a pathway to a more fulfilling and sustainable way of working.Links & NotesVisit Dr. Kourosh DiniDig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (03:31) - Introducing Kourosh Dini, MD (06:25) - Finding The Visit (14:13) - Forced-Based Work Methods (19:03) - Visiting Thoughtfully (28:05) - Fires-Based Work Methods GPS is Now Open! Visit https://takecontroladhd.com/gps to learn more and take control of your planning today! ★ Support this podcast on Patreon ★

This week on The ADHD Podcast, hosts Nikki Kinzer and Pete Wright wrangle the comedic duo, Penn and Kim Holderness, authors of the New York Times bestselling book, ADHD is Awesome. Known for their viral videos (and possibly for single-handedly introducing COVID to the US, but we'll let Kim explain that one), the Holdernesses bring their signature blend of humor and honesty to a conversation about ADHD, vulnerability, and the art of the perfectly timed split jump.Kim, the self-proclaimed anxiety and OCD whisperer to Penn's whirlwind of ADHD energy, shares her side of the story, revealing the secrets to thriving in a relationship where lost car keys and forgotten stoves are just part of the daily soundtrack. Penn takes us on a trip down memory lane, from his shirt-chewing, interruption-filled childhood to the college years where academic probation became an unwelcome roommate. He shares how ADHD has shaped their careers, from the fast-paced world of local news to the creative explosion of online content creation. And yes, he finally explains the genius behind the cauliflower rice video – prepare for a philosophical debate that will divide your family for generations.Join Pete and Nikki for a laugh-out-loud, yet touching conversation with Penn and Kim. This episode is packed with relatable anecdotes, practical tips, and a healthy reminder that even in the midst of chaos, there's always room for connection, understanding, and maybe even a well-placed split jump.Links & NotesFind links to all their goodies at TheHoldernessFamily.comPick up ADHD is AwesomePick up Unapologetically ADHDDig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (01:59) - Become a Patron! patreon.com/theadhdpodcast (02:25) - Introducing Penn & Kim Holderness (12:25) - ADHD Adaptation Between Partners (19:57) - The Beach Story (31:21) - The Baggage of ADHD (36:55) - Tackling the Title (45:01) - The Creative Process (53:37) - Collaboration (01:02:23) - What's Next? GPS is Now Open! Visit https://takecontroladhd.com/gps to learn more and take control of your planning today! ★ Support this podcast on Patreon ★

This week on the show, we welcome back 10-time guest James Ochoa, author of Focused Forward, to discuss customizing strategies for managing ADHD.Ochoa emphasizes the importance of recognizing that strategies for managing ADHD are not one-size-fits-all. He encourages listeners to tune into their internal radar to identify strategies that resonate with them personally. The conversation explores the concept of "resourcing ADHD," which Ochoa defines as utilizing a broad spectrum of support mechanisms, from medication to customized sleep routines, to manage the challenges of ADHD. He highlights the significance of recognizing and addressing what he coined as Emotional Distress Syndrome (EDS), a pattern of mental and emotional disruptions that often accompanies ADHD. Ochoa compares EDS to experiencing micro-traumas that can leave individuals feeling constantly off-kilter.The conversation turns toward the impact of these strategies on neuroplasticity, emphasizing the brain's ability to rewire itself through consistent practice. They highlight the importance of self-compassion and mindfulness in calming the nervous system and creating a sense of inner resourcefulness. Ochoa suggests that as individuals begin implementing these strategies, they may experience glimpses of a more positive self-image, gradually building a reservoir of resilience and self-acceptance.Links & NotesVisit JamesOchoa.comDig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (02:32) - Did you know you can review Unapologetically ADHD? You CAN! ;-) (03:59) - James Ochoa is Back! (05:37) - Customizing Strategies for ADHD (16:53) - Resourcing ADHD (21:05) - Neuroplasticity (30:03) - Trends in Practice (38:51) - Self-Image (45:19) - Learn More and Connect with James GPS is Now Open! Visit https://takecontroladhd.com/gps to learn more and take control of your planning today! ★ Support this podcast on Patreon ★

Imagine the relief of a warm, understanding hand reaching out just when your carefully constructed plans start to crumble under the weight of ADHD. That's the feeling Nikki and Pete aim to instill as they wrap up their series on their new book, "Unapologetically ADHD: A Step-by-Step Framework for Everyday Planning on Your Terms." This week, they tackle the often-dreaded concept of "planning for the future," acknowledging the unique hurdles it presents for those with ADHD.Forget rigid schedules and unforgiving to-do lists. Nikki and Pete encourage listeners to reimagine their planning systems as a circle of supportive friends, always ready to welcome them back, no matter how long it's been. They offer gentle guidance on recognizing the subtle signs of a system in need of repair – the overflowing inbox, the forgotten calendar, the siren song of the sticky note. But more importantly, they delve into the heart of the matter: the emotional turmoil that often accompanies these struggles. They urge listeners to face those feelings of fear, uncertainty, and shame with compassion, recognizing them as a natural part of the journey.Pete shares a passage from the book, validating the immense effort it takes to maintain those carefully crafted systems, reminding listeners that "it is not easy. It's never been easy. The dirty truth is that it never will be easy." He celebrates the quiet courage it takes to keep trying, to embrace imperfection, and to find joy in the face of constant challenges.The episode leaves listeners with a message of hope and self-acceptance. Nikki and Pete remind us that true success lies not in flawlessly executing our plans, but in finding the strength to get back up, dust ourselves off, and embrace the beautiful, messy reality of living "Unapologetically ADHD."Links & NotesUnapologetically ADHD: A Step-by-Step Framework For Everyday Planning On Your TermsDig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (02:47) - Planning (07:46) - Warning Signs that your System is Weakening (10:26) - Emotions (13:03) - A Jeremy Bearimy Refresher (19:18) - The Three Definitions of Impossible (21:19) - This is ADHD GPS is Now Open! Visit https://takecontroladhd.com/gps to learn more and take control of your planning today! ★ Support this podcast on Patreon ★

Today on Taking Control: The ADHD Podcast, hosts Nikki Kinzer and Pete Wright delve into the nitty-gritty of building an effective "planning workflow" as they continue the trip through their new book, Unapologetically ADHD. They acknowledge the aversion many with ADHD feel towards rigid routines and advocate for a more flexible, forgiving approach. Instead of aiming for minute-by-minute scheduling, they emphasize the importance of creating a system that adapts to the ever-changing currents of life with ADHD.Nikki and Pete guide listeners through the key elements of their workflow, starting with diligently capturing new information from various "inboxes" like emails, text messages, and even those stray thoughts jotted down on scraps of paper. They stress the importance of regularly transferring this information into a centralized "workbox," utilizing tools like calendars and task managers to maintain order and prioritize tasks.The duo emphasizes the need for resilience and flexibility within the workflow, acknowledging that consistency isn't always easy. They recommend scheduling regular "weekly focus" sessions, ideally twice a week, to review, adjust, and plan for the days ahead. Thursday, they suggest, is the sweet spot for this review, offering ample time to adjust for the remaining workday and plan for the weekend.Finally, Nikki and Pete tackle the often-contentious topic of time blocking. They debunk common myths surrounding this technique, assuring listeners that it doesn't require rigid adherence to unrealistic schedules or perfect time estimations. Instead, they advocate for a more forgiving approach, incorporating buffer time for distractions and transitions while emphasizing the importance of simply dedicating blocks of time to specific tasks.Links & NotesUnapologetically ADHD: A Step-by-Step Framework For Everyday Planning On Your TermsDig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (02:26) - The Workbox Recap (03:20) - Workflows (15:48) - Time Blocking and Hyper-Scheduling GPS is Now Open! Visit https://takecontroladhd.com/gps to learn more and take control of your planning today! ★ Support this podcast on Patreon ★

Join Pete and Nikki this week as they dive into the world of planning tools, focusing on the concepts of "inboxing" and "workboxing” from their new book, Unapologetically ADHD. They explore the challenges of managing the constant influx of information and tasks that come with ADHD, emphasizing the importance of a systematic approach.Nikki and Pete discuss the common struggle of finding the "perfect" tool, acknowledging the allure of shiny new apps and planners. They encourage listeners to shift their focus from finding a magical solution to developing a personalized system that works for them. This involves viewing tools as part of a cohesive whole rather than isolated entities.The conversation takes a turn as they explore the role of impulsivity in planning. They introduce the concept of strategically introducing "friction" to combat impulsive decision-making, particularly when it comes to adopting new tools or systems. This involves setting up personal commitments and boundaries to prevent ADHD tax-inducing purchases.Tune in to discover practical strategies for managing inboxes, optimizing work time, and navigating the world of planning with ADHD. Pete and Nikki offer valuable insights and actionable advice to help listeners find a system that brings calm and control to busy lives.Links & NotesAvailable Now: Unapologetically ADHD by Nikki Kinzer and Pete WrightDig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (02:18) - The Workbox (06:44) - Inboxing (11:06) - Key Principles of Inboxing (13:07) - Workboxing (23:37) - Managing Impulsivity (28:49) - Breaking Down Myths GPS is Now Open! Visit https://takecontroladhd.com/gps to learn more and take control of your planning today! ★ Support this podcast on Patreon ★

Time and ADHD, they’re just not great bedfellows Just as soon as time’s wind is at your back and you feel like the world is opening up to you, it can turn and make hours feel like days. We’re talking about the messy and inconsistent nature of time as we continue our exploration of our new book, Unapologetically ADHD (which you can order right here!)Pete introduces the idea of time as an antagonist for individuals with ADHD, comparing it to a complex villain with a rich backstory. But it’s still a villain. And you know who does villains well? The Good Place, that’s who. We emphasize the importance of recognizing and accommodating the fluid nature of time for individuals with ADHD, urging you to embrace strategies that align with your unique experiences. We highlight the significance of self-compassion and understanding in navigating the challenges of "ADHD time," encouraging you to find humor and acceptance in your relationship with time.Links & NotesThe Good Place (TV show)Jeremy Bearimy (Know Your Meme)Dig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (02:24) - Get Unaplogetically ADHD! https://takecontroladhd.com/adhdbook (04:12) - The ADHD Time Zone GPS is Now Open! Visit https://takecontroladhd.com/gps to learn more and take control of your planning today! ★ Support this podcast on Patreon ★

In this episode of The ADHD Podcast, hosts Nikki and Pete dive into the complexities of planning with ADHD, launching their series based on their new book, Unapologetically ADHD: A Step-By-Step Framework For Everyday Planning On Your Terms. They explore the unique challenges ADHD presents in organizing daily life, focusing on executive functions such as organization, prioritization, and time management. These cognitive skills are crucial for planning but often become hurdles for those with ADHD, leading to high expectations, disappointment, and shame spirals.Nikki and Pete discuss how traditional planning methods fall short for those with ADHD, emphasizing the importance of adapting strategies to fit individual needs. They highlight the need for trusted systems, like a reliable calendar or task manager, to keep tasks and projects organized. The hosts share insights into the ADHD mind's struggle with prioritization, where everything feels urgent, and time management, where perceptions of time are skewed. By understanding these challenges, listeners can begin to develop more realistic and supportive planning habits.The episode also touches on the concept of radical acceptance, encouraging listeners to embrace their ADHD and plan their days accordingly. Nikki and Pete advocate for self-compassion and flexibility, allowing planning to guide rather than constrain. Their mission is to help listeners understand and support their ADHD, creating a resilient approach to daily life that accommodates the unpredictable nature of the condition.Links & NotesGet the book at your store of choice right hereDig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (03:10) - Unapologetically ADHD is Here! GPS is Now Open! Visit https://takecontroladhd.com/gps to learn more and take control of your planning today! ★ Support this podcast on Patreon ★

This week on the show we tackle the challenges of overwhelm and over-commitment!There are a bunch of factors that contribute to feeling overwhelmed that are exacerbated by our ADHD. We take on too many responsibilities. We have a difficulty saying no. We suffer the constant pressure to keep up with demands. We discuss the negative impact of over-commitment on mental health, relationships, and overall well-being, emphasizing the importance of setting boundaries and prioritizing self-care.Throughout the conversation, we’ve got some practical strategies for managing overwhelm and preventing over-commitment. We share tips on how to assess your current commitments, clarify your priorities, and learn to say no when necessary. We also explore the benefits of delegating tasks, breaking projects into smaller, manageable steps, and creating realistic schedules that allow for flexibility and downtime.It's okay to admit when you've taken on too much and that seeking support is a sign of strength. We encourage you to be kind to yourself, celebrate your accomplishments, and embrace the power of intentional decision-making.Links & NotesDig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (02:07) - Support the Show! Become a Patron at patreon.com/theadhdpodcast (03:55) - Overwhelm & Overcommitment (20:54) - Boundaries and the Spirit of Optimism GPS is Now Open! Visit https://takecontroladhd.com/gps to learn more and take control of your planning today! ★ Support this podcast on Patreon ★

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 & NotesDr. Thomas Brown's model of the six executive function clustersActivate Your ADHD Potential by Brooke SchnittmanDig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (01:35) - Support the Show • Become a Member! (02:43) - Introducing Brooke Schnittman (05:36) - Underwhelm (17:28) - The Executive Function Deficit and Maslow (38:21) - Activate Your ADHD Potential GPS is Now Open! Visit https://takecontroladhd.com/gps to learn more and take control of your planning today! ★ Support this podcast on Patreon ★