ADHD Powerful Possibilities: New and Late Diagnosis & Beyond

ADHD Coach Katherine Sanders ADHD Coach Katherine is back for 2024 with a new series that will take you through everything that you need for getting a great life with ADHD. In this episode of ADHD: Powerful Possibilities, host Katherine explores the topic of ADHD and its different presentations. She discusses what ADHD is, how it shows up in everyday life, and debunks common myths surrounding ADHD. Katherine also shares her personal experiences. The episode concludes with a special announcement about a guide for understanding different presentations of ADHD. Tune in for an engaging discussion on ADHD and discover powerful possibilities for managing it.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads ADHD presentations & self-assessment - get your copy HEREhttps://www.lightbulbadhd.com/adhd-presentationsUK diagnosis pathway (general)https://adhdaware.org.uk/what-is-adhd/getting-nhs-diagnosis/NHS diagnosis guidelines (NICE)England & Wales https://www.nhs.uk/conditions/attention-deficit-hyperactivity-disorder-adhd/diagnosis/Scotlandhttps://www.scottishadhdcoalition.org/wp-content/uploads/2019/07/Guide-to-adult-ADHD-assessment-July-2019.pdfUSA diagnosis guidelineshttps://chadd.org/for-adults/diagnosis-of-adhd-in-adults/#:~:text=For%20adults%2C%20an%20ADHD%20diagnostic,physician)%20or%20clinical%20social%20workers.Self assessment scale for adultshttps://add.org/wp-content/uploads/2015/03/adhd-questionnaire-ASRS111.pdfSelf assessment for womenhttps://adhdrollercoaster.org/wp-content/uploads/2019/03/SASI.pdf  1.     Anxiety Disorders and ADHD:       - Reference: Sciberras, E., Mulraney, M., Silva, D., & Coghill, D. (2017). Prenatal Risk Factors and the Etiology of ADHD—Review of Existing Evidence.   Current Psychiatry Reports  , 19(1), 1-9. [Link to the paper](https://link.springer.com/article/10.1007/s11920-017-0753-2)

3 Jan 202423min

ADHD Coach KatherinePowerful Possibilities, ADHD: Overcoming Challenges and Looking ForwardLet's finish up this first season by discussing common challenges faced by those of us with ADHD, such as procrastination, prioritization, and inertia or 'ADHD paralysis'. I highlight the importance of emotional regulation, acknowledging and tracking emotional states, and maintaining a mindful daily life.I give you a sneak update on my upcoming 2024 series of webinars and workshops, and provide strategies on how those with ADHD can overcome their challenges. The show also touches on how to manage tasks of importance that one may not find interesting, the impact of exercise on dopamine levels, and the use of journaling for tracking emotions towards tasks. 00:00 Introduction and Recap of the Season00:31 Upcoming Webinars and Workshops01:21 Recap on Time Management and ADHD02:01 Understanding the Nature of ADHD and Time Perception03:00 Overcoming Procrastination and Prioritization Challenges04:27 The Role of Emotions in ADHD and Procrastination05:19 Understanding Emotional Dysregulation in ADHD08:07 The Impact of Depression on ADHD09:17 The Role of Anxiety and Excitement in ADHD10:01 Understanding Overwhelm in ADHD12:22 Addressing Procrastination in ADHD16:48 The Role of Emotions in Prioritizing Tasks17:36 Understanding Procrastination and Emotional Dysregulation18:03 Practical Strategies to Overcome Procrastination18:14 The Eisenhower Matrix and Prioritization18:49 The Role of Emotions in Task Prioritization19:25 Making Uninteresting Tasks Interesting21:39 Understanding and Overcoming Inertia22:22 The Importance of Exercise in Managing ADHD23:29 The Power of Taking Any Step Forward25:00 The Role of Emotional Regulation in Procrastination, Prioritization, and Inertia26:28 Practical Tools and Techniques to Manage Tasks27:14 The Power of Journaling Your Emotions28:34 Unlocking Your Potential and Overcoming Procrastination29:51 Upcoming Webinars and Resources30:30 Closing Remarks and Future PlansConnect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Undoing ADHD Paralysis Playbook: https://lightbulbadhd.thrivecart.com/undoing-adhd-paralysis-playbook/Undoing ADHD Paralysis Playbook & Webinar recording:https://lightbulbadhd.thrivecart.com/7-stepsadhd-paralysis-webinar/Priority matrix - Your Brain's Not Brokenhttps://www.tamararosier.com/Barkley, R. A. (2001). The executive functions and self-regulation: An evolutionary neuropsychological perspective. Neuropsychology Review, 11(1), 1-29. [Focuses on the...

21 Des 202332min

ADHD Coach Katherine SandersAre you an ADHD adult who just doesn't 'get' time? Is it either speeding past or dropping slowly? Why is it so difficult to work on long term projects or goals?In this insightful episode, we go rummaging through the unique relationship between ADHD and time - but not time management!The focus is on understanding the way time and life interact for adults with ADHD, where the time pressures of deadlines, schedules, and daily tasks are complicated by the mysterious nature of 'time' - how it feels, why it's different, what we can do and more.Understanding ADHD and Time Challenges:We explore the concept of 'Now and Not Now', highlighting the difficulty in perceiving tasks that aren't immediate. This includes the challenges of time 'blindness' or temporal discounting, where estimating the duration of tasks or the speed of time passage becomes a hurdle.Temporal Shifts and Cognitive Processing:The episode discusses how ADHD is linked with systematic biases in habitual time orientation. Insights from the Zimbardo Time Perspective Inventory (S-ZTPI) are shared, emphasizing the different perception of time in adults with ADHD.Research Insights:We share highlights from various studies highlighting the relationship between ADHD and time perception, including the impact of neurological factors like brain anatomy differences, blocked neural connections, and altered dopamine pathways as well as the RAS and reward sensitivity, including the impact of anxiety and emotion on how we can connect with the future.Practical Strategies for Common Time-Related Struggles:Katherine offers practical strategies to overcome common ADHD-related time challengesConclusion and Resources:The episode wraps up with key takeaways and a group of strategies and apps that can be really useful - as well as two suggestions of what NOT to do!Next Episode Preview:Stay tuned for our next episode - episode 10 (and the last of this season before the new season launches Monday January 1 2024) - where we'll tackle prioritization, procrastination, and ADHD inertia, setting the stage for a deeper dive into these topics in the upcoming season.None of the following links are sponsored in any way - I've tried them and found them useful.https://www.focusatwill.com/ - music for focus timehttps://www.rescuetime.com/ - rescue timehttps://timemator.com/ - timing app for audit and planninghttps://timingapp.com/?lang=en - timing app (auto tracking of time for mac)https://www.thetimeparadox.com/ - Time Perspective Therapyhttps://www.timetimer.com/collections/applications - the Time Timer app - FREE Barkley RA, Edwards G, Laneri M, Fletcher K, Metevia L. Executive functioning, temporal discounting, and sense of time in adolescents with attention deficit hyperactivity disorder (ADHD) and oppositional defiant disorder (ODD). J Abnorm Child Psychol. 2001 Dec;29(6):541-56. doi: 10.1023/a:1012233310098. PMID: 11761287.Taking Charge of ADHD: The Complete Authoritative Guide for Parents (4th ed.) published in June 2020) 12 Principles for Raising a Child with ADHD (published in October 2020) Taking Charge of Adult ADHD (4th ed.) (Published October 2021) Treating ADHD in Children and Adolescents: What Every Clinician Needs to Know. (Publish...

15 Des 202348min

ADHD Coach Katherine Sanders AACC cover the topic of ADHD and menopause this week, looking at both the why hormones affect both ADHD and menopause at the same time, how they change the way our brains work and what we can do to improve them with simple strategies that are accessible to most.This episode does include the discussion of hormones but it is still suitable for a family/PG audience.Understanding ADHD and MenopauseThis podcast episode explores the intersection of ADHD and menopause and provides insights and strategies for navigating this challenging time. The host, shares her personal experience as an ADHD coach and provides valuable information on how hormones affect ADHD symptoms, sleep, emotional dysregulation, memory, and concentration. She also offers practical tips for managing symptoms, including exercise, mindfulness, sleep hygiene, journaling, and seeking professional support. The episode emphasizes the importance of self-compassion and understanding during this transitional phase in women's lives.There is a free 14 day journalling PDF with prompts available from the website below.Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Your free 14 day journal: https://www.subscribepage.com/w9b2a1Pennebaker Journalling protocol https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Therapeutic-Journaling.pdfMelissa Orlov - ADHD & Marriage: https://www.adhdmarriage.com/ADDA Women over 50 group: https://add.org/virtual-peer-support-group-women-50/PMDD and ADHD/autism - This is a SERIOUS risk to health that is not really known widely enough yet. https://www.additudemag.com/pmdd-autism-adhd/#:~:text=PMDD%20disproportionately%20affects%20people%20with%20ADHD%20and%20autism%2C%20with%20up,though%20there%20are%20various%20theories.. Pines, "Midlife ADHD in women: any relevance to menopause?", Climacteric, LinkE. Antoniou, N. Rigas, Eirini Orovou, Alexandros Papatrechas, Angeliki Sarella, "ADHD Symptoms in Females of Childhood, Adolescent, Reproductive and Menopause Period", Medical Science Monitor, LinkPamela S Smith, "Menopause, Amino Acids, Nutritional and Neurotransmitter Influences on ADD/ADHD",

8 Des 202331min

Ever wondered why ADHD makes meal planning feel overwhelming for so many of us? This week we're looking at what happens when our executive functions are put to the test with organising meals and cooking - whether that's just for one or for many.There's no need for any shame. It's about using your amazing brain differently, adding scaffolding and strategies, bringing a team on board (by stealth if necessary) and making use of things that will make daily life easier. Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads https://www.bda.uk.com/find-a-dietitian.htmlhttps://www.bda.uk.com/resource/dietetics-in-avoidant-restrictive-food-intake-disorder-arfid.htmlhttps://www.arfidawarenessuk.org/treatmentBergwerff CE, Luman M, Blom HJ, Oosterlaan J. No Tryptophan, Tyrosine and Phenylalanine Abnormalities in Children with Attention-Deficit/Hyperactivity Disorder. PLoS One. 2016 Mar 3;11(3):e0151100. doi: 10.1371/journal.pone.0151100. PMID: 26938936; PMCID: PMC4777504.Aarts E, Ederveen THA, Naaijen J, Zwiers MP, Boekhorst J, Timmerman HM, Smeekens SP, Netea MG, Buitelaar JK, Franke B, van Hijum SAFT, Arias Vasquez A. Gut microbiome in ADHD and its relation to neural reward anticipation. PLoS One. 2017 Sep 1;12(9):e0183509. doi: 10.1371/journal.pone.0183509. PMID: 28863139; PMCID: PMC5581161.Nigg, J. T., & Holton, K. (2014). Restriction and elimination diets in ADHD treatment. *Child and Adolescent Psychiatric Clinics*, 23(4), 937-953. [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4322780/)Howard, A. L., Robinson, M., Smith, G. J., Ambrosini, G. L., Piek, J. P., & Oddy, W. H. (2011). ADHD is associated with a "Western" dietary pattern in adolescents. *Journal of Attention Disorders*, 15(5), 403-411. [Link](https://journals.sagepub.com/doi/10.1177/1087054710365990) Rucklidge, J. J. (2010). Food for thought: can nutrition improve behaviour in ADHD? *Journal of Child Psychology and Psychiatry*, 51(2), 130-133. [Link](https://acamh.onlinelibrary.wiley.com/doi/abs/10.1111/j.1469-7610.2009.02180.x)Pelsser, L. M., Frankena, K., Toorman, J., & Rodrigues Pereira, R. (2017). Diet and the role of food allergy in ADHD. *European Child & Adolescent Psychiatry*, 26(3), 355-372. [Link](https://link.springer.com/article/10.1007/s00787-016-0906-3)Ramsay, J. R. (2017). Cognitive behavioral therapy for adult ADHD: An integrative psychosocial and medical approach. *Routledge*. [Link](https://www.taylorfrancis.com/books/mono/10.4324/9781315744834/cognitive-behavioral-therapy-adult-adhd-j-russell-ramsay)Murphy, K., & Young, P. C. (2005). The role of family in dealing with ADHD. *Journal of Family Practice*, 54(10), 8...

1 Des 202339min

ADHD Coach Katherine Sanders ADHD Coach KatherineDiet and ADHD: Impacts and StrategiesIn this episode, certified ADHD coach Katherine discusses the correlation between diet, food behaviours and ADHD. There is a mention of the data around recognised eating disorders and ADHD at the beginning as well as links to organisations that can offer support and understanding.The podcast explains how certain neurotransmitters in the brain affecting ADHD are connected to food intake. Impulsive eating, procrastination and meals planning are also touched upon. Suggestions regarding snacking and procrastination are provided. The podcast reaffirms the importance of personalised dietary strategies, regular meals, and mindful eating. A teaser for the next episode, which will delve into ADHD and food from different perspectives including family diets and supplements, is also included.(Full transcript available)00:05 Introduction to Powerful Possibilities: A Guide to ADHD01:10 Starting the Discussion on ADHD and Food02:05 Appreciation for the Support and Feedback02:56 Understanding the Stereotypes and Facts about ADHD and Food03:28 Exploring the Statistics and Neurology of ADHD and Food04:24 Personal Experience with Eating Disorders and ADHD07:15 The Connection Between Eating Disorders and ADHD09:00 Understanding the Role of Executive Functions in Eating Habits12:29 The Impact of Poor Sleep Habits on Eating14:28 Understanding the Role of Neurotransmitters in ADHD and Eating16:10 The Psychological Factors Impacting Eating Habits in ADHD18:03 The Role of Dopamine in ADHD and Eating18:06 Understanding Dopamine and its Role in ADHD18:45 The Connection Between Diet and Dopamine19:13 Healthy Diet Recommendations for ADHD20:23 The Impact of Processed Foods on ADHD21:59 The Role of Sugar in ADHD25:20 Practical Strategies for Healthy Snacking with ADHD29:30 Addressing Procrastination and ADHD33:01 Understanding and Managing Eating Behaviors in ADHD34:35 Looking Ahead: Future Topics on ADHD and Food35:13 Closing Remarks and Contact InformationConnect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads https://www.beateatingdisorders.org.uk/https://www.ncmh.info/2019/02/25/dump-the-scales/https://adhduk.co.uk/https://www.adhdfoundation.org.uk/Nigg, J. T., et al. (2017). "Dietary and Nutritional Treatments for Attention-Deficit/Hyperactivity Disorder: Current Research Support and Recommendations." Current Psychiatry Reports.Rucklidge, J. J., & Kaplan, B. J.(2016). "Nutrition and Mental Health." Clinical Psychological Scie...

24 Nov 202336min

ADHD Coach Katherine Sanders S Katherine Sanders Understanding and Overcoming Shame in ADHD: Expert Insights with KatherineIn episode 5 - Join certified ADHD coach Katherine in this insightful episode as she delves into the topic of shame and ADHD. Discover how shame travels with ADHD and learn practical strategies to break free from its grip. Katherine draws on her personal experience and professional expertise to provide actionable tips to boost self-compassion and dare to imagine what you can be when you're able to let go of the shame. Whether you're personally navigating ADHD or supporting someone who is, this episode offers valuable insights to empower your journey.Shame and ADHD: Understand the unique connection between shame and ADHD, how it affects executive functions, and why it's important to address.Differentiating Shame from Guilt - Learn the distinction between shame and guilt and how they impact self-perception and behavior.Practical Strategies: Discover practical techniques to combat shame, including self-compassion exercises, ADHD-specific mindfulness, and strengths identification.Setting Achievable Goals: why SMART goals can backfire with ADHD, alternative approaches tailored to ADHD brains, focusing on incremental successes rather than rigid, unattainable goals.Positive Self-Talk: Gain insights into the power of positive self-talk and how it can reshape your mindset and improve self-esteem.Personalization: Understand the importance of personalizing strategies to suit your unique needs and circumstances.Building a Support Network: Learn the value of seeking supportive communities and friendships to overcome shame and isolation.Listener Questions:Don't forget you can send in questions for future episodes through the Podcast page on Katherine's website or social media @adhd_coach_katherineConnect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Self Compassion https://self-compassion.org/VIA Character Strengths https://www.viacharacter.org/Kristen McClure - https://www.kristen-mcclure-therapist.com/Deb Rowley - Debbie L. Rowley, MSW - Psychotherapist & Adult ADHD ...LinkedInhttps://www.linkedin.com › drowleymswShame in Families with Children and Adolescents with ADHD

17 Nov 202321min

Powerful Possibilities: Struggling with Consistency in ADHDIn this episode, ADHD coach Katherine discusses the issue of consistency for adults living with ADHD and shares various strategies to play with. Katherine had added relevant studies and references below, addressing the neurological reasons behind inconsistency in ADHD diagnosed adults. She suggests adopting new perspectives, like giving yourself an 'A' and focusing on incremental change towards long-term goals. She also suggests using habit stacking and self-regulation techniques. A segment on the attendant benefits of medication for ADHD is included, emphasizing its contribution towards stabilizing attention, improving executive function, and reducing variability in performance. The podcast concludes by underscoring the benefits of community and support from fellow ADHD diagnosed individuals.00:00 Introduction to the Podcast00:09 Understanding Consistency and ADHD02:03 Importance of Consistency in Different Aspects of Life04:21 Challenges of ADHD and Consistency06:23 Strategies for Managing Consistency with ADHD09:49 Understanding the Role of Self-Regulation and Time Management13:17 Exploring Habit Stacking and Behavioral Modification Techniques15:15 Role of Medication in Achieving Consistency15:50 The Impact of Medication on ADHD18:16 Reframing the Idea of Consistency18:38 The Strategy of Giving Yourself an 'A'24:36 The Power of Self-Compassion and Understanding25:19 Changing the Narrative: From Inconsistency to Power27:18 Practical Strategies for Managing ADHD29:29 The Power of Community and Support30:16 Conclusion: Embracing the Powerful Possibilities of ADHD"Memantine in the Treatment of Executive Function Deficits in Adults With ADHD"](https://dx.doi.org/10.1177/1087054714538656)"Occupational Status Is Compromised in Adults With ADHD and Psychometrically Defined Executive Function Deficits"](https://dx.doi.org/10.1177/1087054714564622)Atomoxetine Effects on Executive Function as Measured by the BRIEF-A in Young Adults with ADHD: A Randomized, Double-Blind, Placebo-Controlled Study"](https://dx.doi.org/10.1371/journal.pone.0104175)"A New Understanding of ADHD in Children and Adults: Executive Function Impairments"](https://dx.doi.org/10.4324/9780203067536)Ceceli, Ahmet O., Giavanna Esposito, and Elizabeth Tricomi. "Habit expression and disruption as a function of attention-deficit/hyperactivity disorder symptomology." Frontiers in Psychology 10 (2019): 1997.Ohlmeier, Martin D., et al. "Comorbidity of alcohol and substance dependence with attention-deficit/hyperactivity disorder (ADHD)." Alcohol & Alcoholism 43.3 (2008): 300-304.Harvey, Allison G., et al. "Applying the science of habit formation to evidence-based psychological treatments for mental illness." Perspectives on Psychological Science 17.2 (2022): 572-589.Kovatchev, Boris, et al. "A psychophysiological marker of attention deficit/hyperactivity disorder (ADHD)—defining the EEG consistency index." Applied psychophysiology and biofeedback 26 (2001): 127-140.Hurst, Ruth M., et al. "Internal consistency and discriminant validity of a delay-discounting task with an adult self-reported ADHD sample." Journal of Attention Disorders 15.5 (2011): 412-422.Medina, José A., et al. "Exercise impact on sustained attention of ADHD children, methylphenidate effects." ADHD Attention Deficit and Hyperactivity Disorders 2 (2010): 49-58.Connect with Katherine here:Web...

10 Nov 202331min