ADHD Powerful Possibilities: New and Late Diagnosis & Beyond

Loneliness isn't something neurodivergent adults just have to accept. Caroline Maguire — ADHD coach and author of Friendship Skills for Neurodivergent Adults — joins Katherine to talk trust, connection, and why your special interests are actually your greatest friendship asset.

THIS EPISODE IS FOR YOU IF...

EPISODE SUMMARY

There...

You can handle a crisis. You can do hard things. So why does "just send the email" feel impossible? In this episode, we name the real culprit, ambiguity, and why it's the hidden barrier behind so much ADHD struggle. Plus practical steps to design around it.

THIS EPISODE IS FOR YOU IF...

EPISODE SUMMARY

You...

You've read a ton of books, bought many planners, and know exactly what you should be doing. So why aren't you doing it?

This episode explains why ADHD isn't about what or how much we know – it's a translation problem, and what that means for the support you actually need.

THIS EPISODE IS FOR YOU IF...

Why do we procrastinate so often? Understand the role of uncertainty in procrastination and the impact it has on people with ADHD, especially those diagnosed later in life. We explore why we often hold onto the familiar, even when it doesn't serve us, and how building tolerance for uncertainty can unlock new possibilities.

I'll also share practical strategies you can use right away to expand your capacity for uncertainty—one of the most powerful skills you can cultivate for growth.

Episode Highlights:

So many ADHD adults are stuck; we're 'waiting for permission' but it never comes. So we stay stuck. If this is you, this episode is here to shift that. In this empowering conversation, we explore the transformative power of self-permission and why it’s often the missing piece for adults with ADHD.

Learn how to break free from the external validation trap, the importance of autonomy in making meaningful changes, and practical tools you can start using today to reclaim control of your decisions.

If you’ve ever felt like you’re waiting for a green...

Understanding how your brain manages tasks, impulses, and emotional regulation isn't just about ADHD; it's a key to thriving in all areas of life.

 Episode Highlights:

Why do typical planning methods fail for ADHD? If you've ever felt frustrated with traditional advice like "eat the frog," this episode is here to provide you with insights and supportive strategies that actually work.

I'm sharing practical, ADHD-friendly alternatives to make productivity more flexible, sustainable, and enjoyable.

Key Points Discussed:

Why Traditional Productivity Systems Fall Short for ADHD Brains

Is Fight, Flight, Freeze a real 'thing'? Does the classic 'amygdala hijack' story really explains your emotional responses? In this groundbreaking episode Coach Katherine explains the less well-known habenula, offering fresh insights into how we process stress, avoid tasks, and regulate emotions.

Discover why the habenula matters for ADHD, how it impacts dopamine levels and decision-making, and ways to gently reshape your brain’s response to stress with practical, actionable tools. If you’re ready to rethink your relationship with your mind, this episode is your invitation to dive deeper.

Episode Highlights:

We break down how ADHD affects the brain's circuits, especially in areas like planning, emotional regulation, and time management. Then we discuss practical strategies to scaffold and support these executive functions, making them more manageable for those with ADHD.

If you've ever struggled with procrastination, organisation, or emotional overwhelm, this episode offers both insights and actionable tips to help you thrive.

Key Discussion Points:

We are looking at how ADHD, hormonal changes, shifting responsibilities, and new beginnings create both challenges and opportunities for our growth.

If you’ve found yourself feeling overwhelmed, struggling to stay on top of conversations, or considering an ADHD diagnosis, you are not alone.

This episode explores what it means to reclaim your power in midlife with ADHD, focusing on self-compassion, embracing change, and practical strategies for navigating this time of life.

What You'll Learn in This Episode:

Whether you're a parent hesitant to label your child or an adult who’s adapted to life without a diagnosis, this episode is for you. What are the benefits of understanding and support that come with a diagnosis, backed by solid research.

Tune in to discover how a diagnosis can transform your life or the life of your loved ones.

Key Topics Covered:

In the world's shortest ADHD Podcast episode, I'm sharing the ONE THING that my teen said they wanted people to know about ADHD. It's not what I was expecting.

I mentioned in the 'episode' some evidence of the power of our mind or thoughts on our body - and vice versa. Of course, I'm referring to the studies by Professor Ellen Langer, a leading psychologist at Harvard.

Her famous 'Counter Clockwise' study showed that our physical environment not just affects our thoughts but can change our body. The team at Harvard are also working on...

I wanted to share with you the how I responded to a day of zero energy and why I think it's important for ADHD Coaches - and coaches in general - to show up as real humans who have days where our personal growth shows up as love, compassion and permission instead of shiny routines, perky planners and catchy phrases in pep talks. (My clients will confirm I never use any of those...)

There are a few research studies that are relevant, showing that ADHD adults are more likely to report fatigue and experience low energy but...

Wondering why the classic 'business advice' you've been following just turns your brain off? Let's go into the unique challenges and opportunities that ADHD entrepreneurs face.

You'll learn the surprising priorities that can transform procrastination and overwhelm into productivity and success, all through the lens of the ADHD Rising program. Whether you're newly diagnosed or a seasoned entrepreneur, this episode offers valuable insights to help you thrive.

Key Takeaways:

Do you know that celebrating our successes, engaging in force-free productivity, and using the transformative power of positive self-talk can transform our productivity and overall mood?

You'll learn how these strategies can dramatically affect your well-being and effectiveness, and discover actionable tips to cultivate a more fulfilling and effective work life.

Tune in to discover how celebrating small wins, aligning work with your strengths, and practicing positive self-talk can create a sustainable, joyful, and productive life

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Understand how focus, flow and your brain function with some unusual practical tips to enhance your workflow.

This week we're looking at:

1. Understanding Brain Structures

2. What is Focus anyway?

3. Recognizing and Increasing Flow States

and strategies that you can use to improve your focus and experience flow.

Understanding Brain Structures and Their Roles:

Prefrontal Cortex (PFC): Executive functions and focus.

Basal Ganglia: Motivation and task engagement.

Habenula: Stress responses and motivation.

Anterior Cingulate Cortex (ACC): Attention processing.

...

We're exploring how executive functions, personal strengths, and self-compassion create a robust foundation for managing ADHD. I'm sharing practical strategies to harness these for both personal and professional success.

What You’ll Learn:

Connect wi...

Why is YOUR ADHD so different from your friends, your child's, your partner's? Let's understand why what we think of as 'one diagnosis' is so varied.

Key Points Discussed:

ADHD, resilience, breaking down misconceptions and exploring how those with ADHD can harness their unique strengths to build true resilience.

In This Episode:

Does building habits as someone with ADHD feel like you're herding cats? Join ADHD coach Katherine as she explores a playful, perfectly possible approach to "firing up" productive habits, inspired by the celebrated potter Josiah Wedgwood.

You'll discover:

Katherine shares practical tips like starting tiny, using external cues, and finding meaningful rewards. Her key message?

Embrace the...

This episode challenges the negative stereotypes often associated with ADHD and provides listeners with actionable tools and resources to help them identify and harness their unique strengths.

Listen in for a deep dive into how these strengths can lead to exceptional entrepreneurial success and a sustainable fulfilling life, whatever the challenges ADHD might pose.

Connect with Katherine here:

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VIA Character Strengths Assessment (free):

Gallup Strengths (paid)

Warning: This podcast contains ADVANCED strategies for ADHD procrastination - but you'll love them when you understand how they get to the roots of your stickiness for good.

The ADHD Brain and Procrastination: Dive into how the ADHD brain's wiring and executive function challenges intensify procrastination. Learn about impulsivity, the need for immediate rewards, and the difficulty in perceiving tasks as interesting unless they align with personal interests.

Three types of Procrastination and three reasons ADHD can make them feel even worse?

Strategies to Overcome Procrastination: From enhancing self-efficacy and task value to...

ADHD Coach Katherine invites Dr. Kathleen Nadeau, a luminary in the field of ADHD for adults, to share her experience & insights into the unique challenges and bright prospects for adults over 45 living with ADHD.

From the necessity of diagnosis at ANY AGE, we cover the crucial role of community, gender dynamics in ADHD, and the value of acceptance and support.

Featuring practical advice as well as wonderful stories, this episode shows that age is not a barrier to the boundless possibilities of life with ADHD.

Join me for a real treat, hearing Dr...

ADHD and the transformative stages of perimenopause and menopause. Looking at the latest research on hormonal shifts, explore non-medication management strategies, and share personal insights into making this journey one of empowerment and growth.

What You'll Learn:

If you're navigating...

Nobody talks about the unique challenges and changes women with ADHD may face during pregnancy, childbirth, and early parenthood. My personal journey, emphasising the impact of hormonal changes on ADHD symptoms and mental health, such as increased sensitivity to estrogen and progesterone levels, which can affect mood and brain function.

Katherine also addresses the inequalities in healthcare and maternity leave, particularly affecting women of color, and the additional strain these disparities place on mental health. Offering practical advice, she suggests strategies for managing ADHD symptoms postpartum, such as adapting household organization to suit ADHD needs. Importantly, Katherine...

Today we're exploring the distinct challenges young ADHD women face from adolescence through early adulthood.

Whether you're directly impacted by ADHD or seeking to understand the experiences of women and girls with ADHD...

Uncover the FACTS about why ADHD in girls often goes undiagnosed, how symptoms can shift and intensify during puberty, and the critical strategies for parents and educators to offer meaningful support TODAY.

In This Episode, discover -

1. The Often-Missed Signs of ADHD in Girls: Understanding how ADHD presents differently in girls compared to boys, and why these signs are often overlooked.

2. The Impact of Puberty on ADHD: Exploring how hormonal changes can exacerbate ADHD symptoms and the challenges that arise during this transformative period.

3. Strategies for Support: Practical advice for creating...

Emotional Intelligence and MENDSS

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Roger de Witt - https://www.adhdcoachnyc.com/

Previous episodes 

ADHD, RSD and big feelings - emotions https://pod.fo/e/2181dd

ADHD & Stress - https://pod.fo/e/21ae56

ADHD Myths & their emotional impact - https://pod.fo/e/21d5...

We're exploring how positive emotions can reshape our experiences with ADHD. From tackling the misconceptions surrounding positivity (no 'good vibes only' here!) to unveiling the neuroscience behind emotional regulation, this episode is a treasure trove of insights and practical advice.

Highlights:

Scammers & grifters are targeting ADHD adults & families. We're tackling the misinformation surrounding ADHD, how to spot reliable information, and why it's crucial to sift through the sea of myths.

Join me to debunk some of the most common and offensive myths about ADHD, explore the impact of misinformation on emotional well-being, and equip you with tools to critically assess ADHD-related information.

Timestamps & Highlights:

Chronic stress is a major health risk, linked to the six leading causes of death. For those with ADHD, stress worsens mental health issues but also impacts overall wellbeing. What you'll learn about in this episode:

Understanding the health risks associated with chronic stress and its heightened impact on individuals with ADHD. How ADHD exacerbates stress through unique challenges in executive function, time management, and emotional regulation.

- A look at how our bodies respond to stress, including the role of cortisol and adrenaline, and how ADHD affects this response.

- Differentiating between...

Focusing on the landscape of RSD, ADHD, emotional dysregulation and its profound impact on focus, organisation, and personal relationships.

Combining her academic knowledge, in depth training and personal ADHD journey, brings to light the causes of emotional dysregulation. Discover how rapid mood shifts, often misunderstood or misdiagnosed, are a part of the ADHD experience. Learn about the brain's role in these emotional processes and how ADHD uniquely shapes our emotional responses. We discuss the idea of RSD - rejection sensitivity dysphoria - as well as Dr Russell Barkley's 'DESR' - deficient emotional self regulation.

But...

Change your energy, motivation and focus with the power of self-acceptance and effective self-advocacy for adults with ADHD.

Discover

Whether you're living with ADHD or are someone eager to understand and support them, this episode offers a different way to think about yourself, your brain and your relationships.

Tune in to empower yourself with knowledge, compassion, and...

January, ADHD, Burnout and starting the year fresh: let's focus on how you can use practical strategies from ADHD Coach Katherine to create the best foot forward at any time of year you're feeling challenged.

In this episode, we explore why this time of year can be particularly tough and offer practical strategies to manage burnout once you've recognised the warning signs. Whether you're struggling with the winter blues, thinking that your new year vision isn't worth the effort or managing the demands of entrepreneurship, this podcast provides practical strategies and some slightly random visual images just...

In this episode, I decided to confront a big well-known podcast that I'm seeing clips of that promotes the myth of 'girl ADHD' and 'boy ADHD'. What do "presentations" of ADHD mean?

We mostly talk about inattentive, hyperactive and impulsive, and combined presentations - what do they look and feel like?

The episode provides insights into how ADHD presentations can influence daily life and offers strategies to manage each type, such as mindfulness and external reminders for inattentive ADHD, and regular exercise and focused hobbies for hyperactive and impulsive ADHD.

00:00 Introduction and Overview

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...

ADHD procrastination is NOT a time-management or organisation issue - it’s neurological and emotional. ADHD coach Katherine explains how fear of failure, overwhelm, and anticipatory anxiety trigger avoidance, and why “running on interest, not importance” can change everything.

Full show notes & links → lightbulbadhd.com/podcast/adhd-procrastination

ADHD clients struggle SO MUCH with procrastination - even going to far as to describe the feeling of 'paralysis'. It's also sometimes overwhelming to try and prioritise our tasks - which leads us into inertia, that feeling of being stuck to the sofa.

[00:04:00] Why emotional dysregulation underlies A...

ADHD changes how the brain feels and measures time — it’s not about laziness or poor planning. ADHD coach Katherine unpacks why time works differently in ADHD brains, exploring research on time blindness, dopamine, and stress.

Full show notes and links: lightbulbadhd.com/podcast/adhd-time

Understanding this neurological reality helps remove shame and build strategie...

When Menopause Meets ADHD: The Hormonal Perfect Storm

Remember when you "scraped by" managing your ADHD? Then perimenopause hit, and suddenly everything fell apart. Your coping strategies stopped working. Your symptoms got worse. You wondered if you were losing your mind.

You're not. This is biology.

Estrogen regulates dopamine, norepinephrine, and serotonin—the exact neurotransmitters already compromised in ADHD. When estrogen declines during menopause, you lose the hormonal scaffolding that was helping you function. It's not in your head; it's in your hormones.

What You'll Learn:

Why Meal Planning Feels Impossible (And What Actually Works)

It's 5:47 PM. You haven't planned dinner. Again.

Everyone's asking "what's for dinner?" and your brain just... freezes.

Meal planning requires multiple executive functions working simultaneously, the exact things ADHD brains struggle with most.

You're not failing at being 'a grown up' or 'caring for your family'; you're doing cognitive gymnastics with a brain that is struggling with this load.

What You'll Discover: