ep 159: ADHD focus hacks | create focus cues to get into hyperfocus faster

Join the ADHD Consistency Collective Waitlist! (Waitlist closes on 4/25 and the cart officially opens on 4/26!)In this episode we’ll discuss:🧠 Why ADHD Brains Get Stuck – The neuroscience behind task paralysis, perfectionism, and avoidance (it’s not laziness!).🌀 Strategy 1: Flip the Focus – Using the same emotional drive that’s stopping you to push you forward (e.g., making it “more perfect” by starting sooner).🏃‍♀️ Strategy 2: Shut It Down & Just Move – How turning off emotions and counting down from 5 can bypass overthinking and get you into action.Knowing Which Approach to Use – How to recognize when you need emotional reframing vs. when you need to “just start.”✅ Making This a Habit – How using these tools consistently can help break the cycle of avoidance and make tasks feel easier over time.

Join the waitlist for the ADHD Consistency Collective!Are you constantly stuck in negative thought spirals, feeling overstimulated or emotionally drained? Your social media habits might be a bigger piece of the puzzle than you realize—especially for ADHD and neurodivergent brains. In this episode, we're breaking down how algorithm-driven content affects your mental health, what it’s doing to your dopamine levels, and how to start curating your feed to support—not sabotage—your well-being. This is a judgment-free, empowering look at mindful content consumption, with practical tips you can start using today.🎧 In this episode, you’ll learn:[00:50] Why what you consume affects what you think—especially for ADHDers stuck in rumination loops[01:43] The dopamine trap: how ADHD brains often chase big emotional hits[02:18] How emotionally intense content (like crime or drama shows) fuels anxiety and dysregulation[03:17] Why shifting your algorithm isn’t about restriction—it’s about intention[03:44] The easiest platform to start with (spoiler: it’s probably TikTok)[04:00] 💬 Quick Invite: Join the waitlist for the ADHD Consistency Collective group coaching program[05:20] How to “teach” your algorithm what you want to see[06:30] Balancing dramatic content with supportive content that aligns with your goals[06:55] Using social media as an active vision board—without spiraling into hyperfocus[07:44] The power of doing things with your hands for real-life dopamine boosts[08:29] Why mindful content choices are empowering—not restrictive[09:01] Ideas to replace passive doom scrolling with action-based content that inspires you to move📣 Want to stop starting over and finally feel consistent in your life and routines?Join the waitlist for The ADHD Consistency Collective, a group coaching program designed with biblical mindset shifts and practical systems to support your neurodivergent brain.✨ Get on the waitlist here for early access, exclusive bonuses, and discounted pricing.

Is your algorithm making your ADHD worse?🌪️ If your feed is full of intense drama, crime, or emotional chaos… it might be making it harder to regulate your emotions and focus. In this episode, I’ll help you understand how your content consumption is impacting your brain—and walk you through how to shift it gently, without deprivation or restriction. You’ll learn how to retrain your algorithm to actually support your goals (and your mental health) while still getting your dopamine needs met. 🧠💫00:00 – You’re not doing everything wrong—you’re just stuck in a cycle01:00 – How content loops impact ADHD thought patterns and mood01:40 – Why dramatic content hooks ADHD brains—and how it backfires03:15 – What to do instead (without quitting cold turkey)04:00 – Using platforms like TikTok more intentionally05:10 – What my current algorithm looks like + how I curated it06:30 – Using your feed as a vision board for your future goals07:40 – Small, doable actions that deliver better dopamine08:30 – Why mindful content isn’t restrictive—it’s empowering09:10 – Practical swaps that inspire real-life action👀 This is exactly the kind of mindset shift we’ll be making inside The ADHD Consistency Collective—learning how to gently disrupt unhelpful patterns, reframe your habits, and create more intentional rhythms in your everyday life. If you want to feel more in control and less scattered, this work matters. 💛⁠Join the ADHD Consistency Collective Insider's List!⁠

Join the ADHD Consistency Collective Insider's List!🎙️ Episode Recap: How Your Cycle Impacts Your ADHD SymptomsIf you’ve ever felt like your ADHD symptoms fluctuate wildly throughout the month, you’re not imagining it. Your hormone cycle plays a massive role in your emotions, and your emotions heavily influence your ADHD symptoms. That’s why understanding your cycle can be such a powerful tool for self-regulation, time management, and planning.In today’s episode, we dive into:🌿 The connection between your hormones and ADHDADHD is already closely tied to emotional regulation, energy levels, and mental clarity. Your cycle adds a whole other layer to the mix—and knowing your phases helps you work with your brain instead of against it.🌀 A quick breakdown of the four phases of your cycle:Menstrual Phase (Days 1–7)You’re bleeding. You’re tired. You probably want quiet and alone time.Energy starts low but tends to increase by the end of this phase.Follicular Phase (Days 8–13)Your energy is rising! You’re thinking clearly, ready to be social, and starting to gain momentum.Great time for brainstorming, planning, or starting big tasks.Ovulation Phase (Days 14–17)This is your superwoman window. You feel confident, energized, and magnetic.Perfect for recording content, pitching ideas, batch-working, deep cleaning, etc.Luteal Phase (Days 18–28)Your energy gradually dips again. You might start to feel foggy or irritable.If you have PMDD, this is likely the hardest part of your month.Best time for maintenance, admin tasks, or wrapping up projects.⚡ Why syncing matters for ADHD:You don’t have to force productivity. You can plan for it based on your natural rhythms. We love gentle productivity around here.Instead of burning out or starting over constantly, cycle syncing gives you a way to move consistently—with flexibility and self-compassion.📌 Quick tip:Don’t try to overhaul everything right away. Just start noticing. Track your energy, focus, and mood. See if any patterns emerge. That alone is a huge win.💡 Want more support creating sustainable systems rooted in grace, not guilt?Get on the waitlist for my brand-new group coaching program: The ADHD Consistency Collective—a Christ-centered program for building rhythm, renewing your mind, and getting consistent (in a way that finally makes sense).✨ Bonuses + early bird rates available for the waitlist crew.🔗 Join the waitlist now!Other episodes about menstrual cycles and ADHD:Ep 123: Pain Free Period? PMDD and ADHD, Tips for PMDD Period PainEp 103: PMDD and ADHD, Why Do So Many ADHDers Have PMDD?Ep 71: PMDD and ADHD Medication, My Experience with PMDD as a Neurodivergent WomanEp 13: Interview with Ash McDonald

Join the waitlist for the group coaching program:⁠Sign me up for exclusive discounts!⁠Want to become a 1:1 client now before that option goes away?⁠Fill out this contact form!How do you support your ADHD symptoms when you're choosing not to medicate? Nervous system regulation is so important for executive functioning. In today's episode we cover a few of the things I'm doing in this season to support my brain: optimizing sleep, using caffeine strategically, eating high protein, focusing on balancing blood sugar, and praying over my mental health. Hope this episode blesses you!

Join the waitlist for the group coaching program:Sign me up for exclusive discounts!Want to become a 1:1 client now before that option goes away?Fill out this contact form!Here's the video I mentioned, I really loved her vibe and plan to check out some other videos in the future:"Capsule Wardrobe" Meal Plan Example

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This episode is all about how to get started decluttering to increase the calm focus vibes in your home!Ready for someone to hold your hand while you work toward your goals? Let's do some coaching together. Fill out this form to get started!www.doihaveadhdpodcast.com/coaching

Working on your self-regulation skills will change everything for you! Being able to regulate your emotions is vital when working to increase focus and consistency.Want to work on this together? Email me for 1:1 Coaching [email protected]