Overcoming Self-Sabotage with Dr. Judy Ho

Hey team! Feels like it’s been a while for me but hopefully I was able to prepare enough material ahead of time so that you didn’t have to notice. And the reason it’s been a bit for me is because of the 2024 International Conference on ADHD which is a collaborative event put on my CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder), ADDA (Attention Deficit Disorder Association), and ACO (ADHD Coaches Organization). always been. The conference caters to adults with ADHD, educators, coaches, organizers, clinicians, therapists - really anyone who is effect by ADHD either directly on indirectly. There are all kinds of presentations at the conference - workshops, peer-to-peer discussion groups, networking opportunities, and there’s also an exhibit hall. And this year was my first year presenting at the conference. So in this episode I’m going to go into some of my reflections of attending this years conference - things I did, things I learned and of course some stuff about my presentation. If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/205

Hey Team! This week I’m joined by Madeline O’Reilly and Jonathan Hassall to talk about their new online program called Decoding Doing that is based on a book they wrote with the same title. And that’s fair, Decoding Doing is a great title when we’re talking about procrastination. And just a little background, Madeline is a clinical psychologist with a Masters in Clinical Psychology. Additionally, Madeline is a member of the Australian Clinical Psychology Association along with the Australian Professional ADHD Association and the Australian Association for CBT. Jonathan is an ADHD and Executive Function coach and also is a board member of the ADD Association (ADDA USA). In our conversation today we go through the their five-stage model for working through procrastination. We’ll explore how our perception of motivation can often hold us back, and more importantly, how understanding our emotional and cognitive needs can help us break free from the procrastination cycle. If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/204 You can also subscribe to our YouTube channel This Episode's Top Tips When planning a task visualize the steps. Don’t just think about the goal, picture the process of how you’ll get there. And be prepared for interruptions or barriers. When they come up, pause, analyze the problem, and choose your next step. Don’t just rely on time management—factor in your energy and emotional capacity when planning your day. While time plays a factor in what you can get done, your energy levels are an equally important factor to consider. Often when you’re procrastinating, it’s a signal that something else—like rest, food, or movement—is needed. When you find yourself in a cycle of procrastination try slowing down and seeing what else might need to be addressed.

Hey Team! We’ve got another exciting guest teed up for this week. I’m talking with Sean Brock, a neurofeedback expert and the owner of Neuro Colorado. Now I’ll be honest that I had a lot to learn in this interview because I wasn’t terribly well versed on the science behind neurofeedback. In the interview, Sean shares the fascinating history behind neurofeedback and how it’s evolved from training cats to helping humans regulate their brain waves. We get into how neurofeedback works and its longer-term benefits. Also, we end the interview by taking a turn and talking about EMDR therapy and how it is somewhat similar but distinct from neurofeedback. Then, we get into Internal Family Systems Therapy (IFS), which I think is just a fascinating form of psychotherapy. Now, as I just mentioned, I didn’t have a lot of knowledge on neurofeedback going into the interview, and a lot of that stemmed from some of the controversy surrounding its effectiveness in treating ADHD. As Sean is the owner of a neurofeedback facility, it is quite understandable that he is very bullish on the research showing its effectiveness. And based on my conversation with him it seems well warranted, especially with the caveat he gave in the interview that neurofeedback is not a magic process but requires guidance from a qualified practitioner.  That said, while I think the science of neurofeedback looks very promising at this point, take the interview with a grain of salt and be aware that not everyone is convinced of its level of effectiveness. While promising neurofeedback isn’t for everyone and it’s general accessibility still has a ways to go. Also, this isn’t a case of doing one thing or the other; neurofeedback can work alongside medication and other therapies as well. https://www.neurocolorado.com If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/203 This Episode's Top Tips Neurofeedback works by teaching you how to regulate your brainwaves, which can help you build focus when you need it. Over time, it appears that neurofeedback can lead to long-term changes in brainwave activity, reducing ADHD symptoms and potentially decreasing the need for further interventions. It’s important to find the right neurofeedback practitioner who actively engages with you during sessions for the best results. Also, remember that a multi-modal approach is key, combining neurofeedback with medication or therapy to optimize your treatment.

Hey Team! This week, we’ve got an incredible guest, Dr. Stephen Faraone, one of the world's foremost experts on ADHD. Let me just give you a quick rundown of just how influential Dr. Faraone is: He has authored over 700 journal articles, editorials, chapters, and books Listed as the eighth-highest producer of High Impact Papers in Psychiatry from 1990 to 1999 as determined by the Institute for Scientific Information (ISI). In 2005, the ISI listed him as the second-highest cited author in the area of ADHD. In 2019 and 2020, his citation metrics placed him in the top 0.01% of scientists across all fields. In 2002 he was inducted into the CHADD Hall of Fame Currently, Dr. Faraone serves as a distinguished professor of psychiatry, physiology, and neuroscience at SUNY Upstate Medical University and president of the World Federation of ADHD. So yeah, this guy knows what he’s talking about when it comes to ADHD and if you only listen to one episode of the podcast this year, I’d suggest this one. One of the focal points in this conversation is the ADHD Evidence Project, which Dr. Faraone started to help fight misinformation about ADHD and give free access to the information we have about ADHD. On the site - which can be found at ADHDevidence.org - you can find the International Consensus Statement, which provides 208 statements strongly supported by ADHD research. In the episode we get more into what went into the process of making the statement and the standards of research. In the episode, we also discuss evidence-based treatments, debunk common myths, and discuss what really works when managing ADHD. If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/202 This Episode's Top Tips Stick to treatments that have been proven effective through rigorous studies. Large studies and meta-analyses are more reliable than small studies when determining ADHD treatments. Not all ADHD treatments you find online are helpful—be cautious of sources that aren't peer-reviewed. Beware of misinformation as well as misleading information that can lead you down the wrong treatment path. While some alternative treatments may help, their effects are often significantly smaller compared to standard stimulant medication. When thinking about approaching what we do to help manage our ADHD, we want to think about the magnitude of the effect and do the things that will help the most first.

Hey Team! This week we’re following up our last episode on misinformation—and this is going to be our last episode in the research saga that I’ve been working on for the last… couple of months? Yeah, I think I’m ready for something new as well although as a preview for next week, I had an amazing researcher as a guest and we do cover a lot of similar topics, but don’t worry, it’s a fantastic episode, great capstone to the series. But today we're diving into a topic that’s critical for navigating life with ADHD—understanding and protecting ourselves from myths and misinformation. There's a big difference between outdated myths like, 'ADHD is just laziness,' and actual misinformation, which can mislead us into making risky choices about treatment. In this episode, we’re getting into how to spot these traps, why myths stick around, and what makes misinformation so tricky. If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/201 This Episode's Top Tips ADHD myths tend to be long-standing cultural beliefs, while misinformation often appears more credible and is linked to misinterpreted research or can be part of a specific agenda. There are a lot of pitfalls to watch out for when consuming information about ADHD. Oversimplication, sensational headlines, anecdotal evidence, secret information and even how the information is framed can be indicators that you might have to double check the information. Avoid spreading misinformation by verifying where your information comes from, especially if you see it on social media or from non-expert sources.

Hey Team! We’re kicking off 2024 with the incredible Jessica McCabe - creator, writer, and host of the award-winning YouTube channel How to ADHD. I’m sure a lot of you are already familiar with Jessica’s work as her YouTube channel has more than a million subscribers, but for those of you who haven’t, her channel contains a wealth of knowledge about ADHD and is one of the things that kicked me in the pants to start taking my ADHD more seriously. And now she’s coming out with a book: How to ADHD: An Insider's Guide to Working with Your Brain (Not Against It) - which is coming out on January 2nd - so tomorrow if you’re listening to this when this episode comes out. In our conversation today, Jessica and I discussed how we want to go from surviving our ADHD to thriving with it, to get past some of our issues with executive function and universal design. We also get into a lot of stuff about her book and how she was able to use a lot of the strategies that she wrote about in the book to also help her write that same book. Honestly, this episode was a blast to record and I hope you enjoy as much as I did putting it together. Be sure to check out howtoadhdbook.com to find Jessica's book Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/164 This Episode's Top Tips  When we want to move from surviving to thriving we want to start looking at not just how we can get more things done, but what’s worth doing. Even projects we’re interested in can be difficult for us to work on, so it's important for us to keep them exciting with variety. When planning out those big projects, work backward from where you want to be to figure out all the steps in between so that we can see that path to done. Effort for us is not the problem, so trying harder is not the answer.

Hey team! This week we’re celebrating a milestone for Hacking Your ADHD - 200 episodes… also 5 years of running the podcast. I honestly don’t know exactly what to say about how far this podcast has come. It’s been an incredible run so far and I have a lot of plans for the future as well, which, honestly is a little scary, but also exciting that even with ADHD I’m sticking with it. For this episode, I’ve invited Brendan Mahan, the voice behind the ADHD Essentials Podcast, to help mark the occasion by interviewing me on the ins and outs of podcasting with ADHD. We talk about the early days, what has changed, and how past failures have paved the way for success. It’s a bit more of the behind-the-scenes look at the podcast and how I got here. If you’d like to send me a question answer on the show feel free to head over to hackingyouradhd.com/contact and click the orange button Support me on Patreon Ask me a question on my Contact Page Find the show notes at HackingYourADHD.com/200 This Episode's Top Tips  Allow past failures to become stepping stones to success. Learning from “crappy rough drafts” makes getting started on what you’re currently doing so much easier. It’s incredibly important to allow for empathy for yourself when trying to work with your ADHD. Viewing your problem-solving through the lens of “I have ADHD, and I need to account for my ADHD” can make finding that next step so much easier. Go check out Brendan’s podcast, ADHD Essentials. While his podcast focuses more on parenting and ADHD, I haven’t listened to an episode without getting something out of it, truly excellent stuff.

Hey Team! This week we’re talking misinformation which is an interesting topic because it feels like it should be something where its easy to define and identify. We’ve all seen stuff online where we looked at it and felt, “how the heck does anyone fall for this kind of stuff?” And that’s actually something that plays right into the hands of falling for misinformation. When we think we’re immune to something, we’re not on the lookout for it when it isn’t quite as straightforward. It’s the stuff that rhymes with the truth that is often the easiest for us to get trick by. While it is easier than ever for us to get  access to ADHD information it also means we’re exposed to more misinformation about ADHD than ever as well. But with a little bit of caution I think we can muddle through fairly well. And what I mean is that we just have some rules that we should apply when we’re evaluating the information that we’re presented with. If you’d like to send me a question answer on the show feel free to head over to hackingyouradhd.com/contact and click the orange button Support me on Patreon Ask me a question on my Contact Page Find the show note at HackingYourADHD.com/199 This Episode's Top Tips Always verify the credibility of the information, especially when it relates to health - it’s easy for misinformation to spread, especially when it’s got some aspects of the truth to it. Be aware that misinformation often stems from oversimplifications or well-meaning errors, not malice. This doesn’t mean it can’t still cause harm, but it does mean the need to be extra vigilant even when it comes to trusted sources. We all mistakes, I know I do. Use the question, “compared to what?” to help you understand the full context and relevance of advice. Try and focus on implementing wins instead of focusing on the minutia.

Hey Team! We’re diving right back into the world of ADHD research, continuing on from what we were talking about a few episodes back. In this episode, we’re going to be more focused on what goes into making ADHD research reliable. I go in-depth into what you can expect to find when reading a study and then also into what thing to look out for when trying to determine what’s really going on in those studies. We’ll discuss how to navigate the sometimes confusing world of peer-reviewed journals, why sample sizes matter, and what to watch out for when it comes to conflicts of interest (I mean, everyone is interested in how ADHD research is funded, right?). This piece was also initially going to cover misinformation, but with how much ended up going into everything else, I’m saving that for next week. If you’d like to send me a question answer on the show feel free to head over to hackingyouradhd.com/contact and click the orange button Support me on Patreon Ask me a question on my Contact Page Find the show note at HackingYourADHD.com/198 Check out Sunsama This Episode's Top Tips The first step in examining a research paper’s credibility is to ensure that it is peer-reviewed. The peer-review process will cover many of the other steps that we discussed in this episode. While there is value in some non-peer-reviewed work, it’s important that we approach it with a skeptical lens. However, with that first tip, we should also know that we shouldn’t view peer-reviewed journals as a beginner’s source. They are written with the expectation of other experts as the intended audience, and without the prerequisite knowledge, it can be easy to misinterpret what is being said. One of the largest concerns about ADHD research comes from worries that pharmaceutical money will introduce bias into many of the studies; however, most research is actually funded through government grants, and the peer-review process is designed to help identify conflicts of interest and eliminate any bias that may be present.

Hey team! This week, I’m talking with Dr. Judy Ho, a clinical and forensic neuropsychologist with a PhD in clinical psychology. She focuses on mental health, ADHD, and various psychological disorders. She is triple board-certified and is a tenured associate professor at Pepperdine University, where she teaches graduate-level psychology. In our conversation today, we talk about how ADHD can impact self-esteem, the importance of understanding your brain’s wiring, and practical ways to manage attention and relationships. Dr. Ho shares insights into how cognitive-behavioral therapy (CBT) can help train your attention and how reframing your thoughts can reduce self-sabotage. In our conversation, Dr. Ho also shares some of her favorite strategies for improving focus, managing emotional regulation, and mindfulness to tackle ADHD challenges. Whether you’re struggling with self-sabotage or finding it hard to keep up with tasks, this episode is packed with tips that will help you thrive with ADHD. If you’d like to send me a question answer on the show feel free to head over to hackingyouradhd.com/contact and click the orange button Support me on Patreon Ask me a question on my Contact Page Find the show note at HackingYourADHD.com/197 This Episode's Top Tips  Train your attention like a muscle. Use a simple task and set a timer for 15 minutes, gradually increasing the time to strengthen focus. You can also work on capturing distracting thoughts by keeping a notepad nearby while working, jotting down distractions without letting them derail your task. Try using multimodal mindfulness, which involves engaging multiple senses to stay focused, such as reading or taking notes, and then combining those activities with visual or auditory elements. If you’re procrastinating, ask yourself why and address the underlying reasons—whether it's fear of failure or overthinking. Often, procrastination is a sign that you have some need that is being unmet. Addressing that need can often help to get you unstuck.