Focus Forward: An Executive Function Podcast Beyond BookSmart

Hi everyone! Today we’re having another Q&A with some of our amazing Executive Function coaches. Together, we answer your top questions pertaining to summer support, motivation, transitions, and so much more! Our last coach Q&A episode was in December and became our second most listened to episode of all time - so we figured why not do it again? The three Beyond BookSmart coaches I met with this time are Vin Kachurik, Cass Estey, and Maria Ares. If you’ve attended any of our free webinars, you may recognize a few of their voices. Although many of the questions we answered were about high school and college life, the tools and strategies we discuss can be used by anyone at any age. So tune in and get some support for the inevitable transitions and challenges that we all face at this time of year! And when you’re done listening, be sure to check out the show notes for some links to more resources and deeper dives into some of the tools we talked about today.

Webinar: Finishing Strong: Executive Function Solutions for End-of-Year Success
https://www.beyondbooksmart.com/finishing-strong-executive-function-solutions-for-end-of-school-year-success

James Clear (Atomic Habits) Resources
https://jamesclear.com/eisenhower-box
https://jamesclear.com/atomic-habits

Covey Quadrants Explained
https://www.indeed.com/career-advice/career-development/covey-time-management-matrix

How to Increase Motivation With ADHD: 10 Tips From Treatment Experts
https://www.beyondbooksmart.com/executive-functioning-strategies-blog/how-to-increase-motivation-with-adhd-10-tips-from-experts

Spoon Theory Explained
https://butyoudontlooksick.com/articles/written-by-christine/the-spoon-theory/

80/20 College Split
https://drive.google.com/file/d/198Yao_AjXR8KwBxUoRu8IGGIQIgg0wAa/view?usp=drive_link

College Readiness Skills List
https://drive.google.com/file/d/125bkdoLNuBA-3qagORblx7ICSBBVGm74/view?usp=sharing

A Day in the Life of a Sumo Wrestler
https://web-japan.org/kidsweb/virtual/sumo/sumo04.html

Today we’re talking all about creativity. You may have already known that Executive Function skills benefit our creativity, but what you might know is that creative hobbies can actually have huge benefits for the development of our Executive Functioning. In this episode, we explore this symbiotic relationship so you can learn how to enjoy the brain benefits of both creativity and Executive Function. The full episode is now available to stream on all your favorite podcast platforms (linked above!)

As always, thank you for being part of the Focus Forward community! If you enjoy this episode, be sure to leave us a 5-star rating on the platform you're listening on ⭐⭐⭐⭐⭐  

Here are the show notes from today's episode:

Benefits of Creative Hobbies
Association of Enjoyable Leisure Activities With Psychological and Physical Well-Being
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2863117/

Crafts as serious hobbies: Impact and benefits in later life
https://intellectdiscover.com/content/journals/10.1386/crre.9.1.93_1

Window of Tolerance
What Is the Window of Tolerance, and Why Is It So Important?
https://www.psychologytoday.com/us/blog/making-the-whole-beautiful/202205/what-is-the-window-tolerance-and-why-is-it-so-important

How to Help Your Clients Understand Their Window of Tolerance
https://www.nicabm.com/trauma-how-to-help-your-clients-understand-their-window-of-tolerance/

Managing Perfectionism
Conquering Failure: Expert Tips for Building a More Resilient Life
https://www.beyondbooksmart.com/overcoming-procrastination-webinar-on-demand-registration-0

Focus Forward Ep 11: Procrastination: Why We Wait & What to Do About It
https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=n2bmc91r6d

The Perils of Handmade Perfectionism
https://luvliness.net/2024/02/the-perils-of-handmade-perfectionism/

5 Teachings From The Japanese Wabi Sabi Philosophy That Can Drastically Improve Your Life
https://www.omaritani.com/blog/wabi-sabi-philosophy-teachings

Creative Hobbies and EF
Directions Practice
https://docs.google.com/document/d/1zIOa53QyoJkx98mhLCluX2NGNgZ4iXN-ag2hW-gHUL0/edit

Sewing with Threads Podcast - Sewing and Neurodiversity
https://www.threadsmagazine.com/2024/04/03/sewing-and-neurodiversity-with-hannah-choi-episode-76

Learn more about Hannah and Bonnie

Bonnah Co Fiber Arts
www.bonnahco.com and www.instagram.com/bonnahcofiberarts

Hi everyone! Today we’re talking about sleep. I met with Marlee Boyle, a respiratory therapist and sleep specialist in Nova Scotia, Canada. Marlee co-owns a sleep clinic and specializes in helping people with ADHD improve their sleep. This episode is one that you’ll want to listen to because we all should, as Marlee says, “start with sleep”. You’ll also learn about sleep apnea and how important it is to address this, differences in circadian rhythms and what to do about them, how cognitive behavioral therapy for insomnia (CBT-I) can help, and how to support kids who have difficulty sleeping.

As always, thank you for listening! Here are the show notes from today’s episode:

Learn More about Marlee Boyle
https://www.sleep-works.com/

Sleep Works’ Favorite Sleep Tools
https://www.sleep-works.com/amazon-store

Marlee’s Venn diagram of Sleep and ADHD symptoms
https://drive.google.com/file/d/1P9Q9KHzCNe7_ej0J9EwbwWPYa9SWykTb/view?usp=sharing

Sleep Resources
CDC Sleep Resources
https://www.cdc.gov/sleep/resources.html

Sleep Resources from MIT
https://health.mit.edu/community/sleep

ADHD and Sleep
https://www.sleepfoundation.org/mental-health/adhd-and-sleep

Ep. 41 of Focus Forward - Dr. Olivardia shares some information about sleep apnea and his own experience with ADHD and sleep
https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=mfbk3q8d60

ADHD and Sleep Problems: This is Why You’re Always Tired
https://www.additudemag.com/adhd-sleep-disturbances-symptoms/

Today’s conversation explores a really important topic - the occurrence of ADHD with other diagnoses, also known as comorbidities. If you aren’t sure if this topic applies to you, I encourage you to listen anyway because you might end up learning something that could truly, truly help yourself or someone you love in ways you never expected. I learned so much from my guest, Dr. Roberto Olivardia, who is a clinical psychologist and lecturer at Harvard Medical School. I met Roberto at the ADHD conference in Baltimore last year and was excited to get him on Focus Forward. He’s just a wealth of knowledge and super interesting to talk to. Roberto and I started out exploring the comorbidities that can occur with ADHD, such as OCD, anxiety, depression, and bipolar disorder. Our conversation led us to sleep and sleep apnea and eating disorders in boys and men and the connection to ADHD here, too. This important connection is not talked about or studied as much as it needs to be. Thank you for listening and I hope our conversation resonates with you or someone you love.

Hi everyone! It’s a special day for us here at Focus Forward. Today marks our 40th episode, just days ahead of our two-year podcast anniversary. I want to thank our amazing team at Beyond BookSmart and of course, you, our listeners. It means so much to us to know that so many are finding the work that we are doing here at Focus Forward helpful.

Today’s episode is also really special because I had the ultimate privilege and joy of getting to sit down with Ellen Galinsky. Ellen is the OG of researching and writing about Executive Function skills, parenthood, and child development. In addition to being the author of many books, she also founded the Families and Work Institute along with many other life accomplishments you can read about in her bio. You may have heard of or read her book “Mind in the Making” which explores seven life skills young kids need to thrive - and these life skills are Executive Function skills! In her books, she takes the brilliant work done by researchers all over the world and writes about it in a way that we non-researchers can understand and use in our lives. She’s done the same in her new book, The Breakthrough Years, which comes out in a couple of weeks on March 26. The Breakthrough Years teaches us more than just how to help our teenagers thrive, it helps us understand them. As you’ll hear Ellen explain, she asked teenagers what they want people to know about them and the messages that teens want us adults to hear make up the five chapters of the book. So tune in and learn how to help raise thriving teens through a deep knowledge of what drives them and through the application of Executive Function strategies.

Today’s episode covers a topic that’s close to my heart - both as a parent and an Executive Function coach. We’ll be talking about self-advocacy for kids and adolescents with Dr. Nerissa Bauer, a behavioral pediatrician from Indiana whom I met through my colleague Wendy Craven. Nerissa and I got to meet in person at the ADHD conference in 2023, which was just so much fun that I had to bring her onto Focus Forward! Together, we explored the importance of emotional literacy, which empowers kids to recognize and express their feelings effectively. We also discussed how kids, especially those facing learning challenges or other diagnoses, can learn to advocate for themselves. You’ll hear Dr. Bauer share invaluable insights and actionable tips for parents and caregivers of all ages, from toddlers to high school seniors. I hope you enjoy listening to our conversation as much as I enjoyed being a part of it!