The ADHD Clarity Coach: ADHD Crash Course

Donae Cannon
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This is a podcast for those of us who feel we have a lot to learn about ADHD!My name is Donae Cannon- I'm an occupational therapist, a certified coach, a parent of more than one child with ADHD, and I have ADHD. I've been learning about ADHD for a while now, and I'm still learning new things. Welcome to the Crash Course- let's dive in... 

  1. 28. Apr.

    Ep 136. The Truth About ADHD & Interrupting (It’s Not What You Think)

    Need more support? Here’s how I can help: ✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE If you’ve been told you interrupt, talk over people, or “make things about you”… this video is for you. Interrupting in conversations can be a challenge for many people with ADHD, but it’s often misunderstood. It’s not about being rude, selfish, or inconsiderate. In this video, I break down: -Why interrupting happens with ADHD -The difference between masking vs. mutual communication -Practical strategies that actually support your brain -How to stay present without losing your thoughts This is not about “fixing” yourself or pretending to be neurotypical. It’s about understanding your brain and building better, more authentic connections. 💬 If you have =experiences or strategies that might help others, please share in the comments, we learn from each other. Timestamps 00:00 – Introduction  00:35 – The real impact of interrupting in relationships  01:15 – A client story (misinterpretation & hurt)  02:00 – Two extremes: “just accept it” vs. high masking  02:50 – What healthy communication actually looks like  03:10 – ADHD & processing auditory information  03:40 – Movement, notes, and staying present  04:05 – Active participation vs. derailing conversations  04:45 – When engagement gets misunderstood  05:10 – Fidgeting, movement, and focus  05:40 – Memory struggles & why interrupting happens  06:10 – Strategy: “Hold that thought for me”  06:40 – Writing things down instead of interrupting  07:00 – Sensory environments & overwhelm  07:30 – Advocating for your needs in conversations  08:00 – Final thoughts: balance, not masking  08:30 – Invitation to share experiences #ADHDCoach #ADHDAwareness #ExecutiveFunctioning #ADHDSupport  #Neurodivergent #ADHDLife #ADHDTips #ADHDWomen #AdultADHD  #CommunicationSkills #RelationshipsMatter #MentalHealthSupport  #Neurodiversity #ADHDStrategies #EmotionalRegulation  #AuthenticConnection #StopMasking #ADHDEducation

    9 Min.

  2. 15. Apr.

    Ep 135. Why You Say YES When You Shouldn't (ADHD Fawn Response Explained)

    Need more support? Here’s how I can help: ✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE Ever said YES to something you had ZERO time for... then regretted it instantly? 😩 Or waited until the absolute last minute on a deadline, only to crush it under pressure? What about staring at a big project and just... freezing? These aren't "ADHD fails" – they're your nervous system's automatic survival responses: Fight, Flight, Freeze, and Fawn. In this talk, I break down why these happen (spoiler: it's not about willpower), how they connect, and compassionate ways to interrupt the cycle so you can make intentional choices instead of reactive ones. No shame, just practical insights from an OT lens to build trust in yourself. Timestamps: [00:00:00] The "Yes Trap" – Why You Commit When You Shouldn't [00:01:00] Procrastination Magic: Deadlines That Finally Get You Moving [00:02:00] Nervous System Threats: Fight, Flight, Freeze, Fawn Explained [00:03:00] Fawn Response: Keeping Everyone Happy (At Your Expense) [00:04:00] Fight Mode: Why Procrastination "Works" Under Pressure [00:05:00] Freeze & Flight: Shutting Down or Distracting from Overwhelm [00:06:00] Survival Brain vs. Wise Self: Why Logic Doesn't Apply [00:07:00] Compassionate Pauses: Say "Let Me Check" Instead of Instant Yes If this resonates, like + subscribe for more ADHD/executive function strategies that work with your brain. Drop a comment: Which response hits home for you? 👇 #ADHD #ADHDTips #ExecutiveFunction #Neurodivergent #ADHDCoach #NervousSystem #ADHDAwareness #Procrastination #Overwhelm #AdultADHD

    11 Min.

  3. 15. Apr.

    Ep 134. This Is Why You’re Avoiding That Task (ADHD)

    Need more support? Here’s how I can help: ✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE If you’ve ever had a task sitting on your list for days… weeks… months and you just COULDN'T make yourself do it, this video is for you. This isn’t about laziness. It’s not just about “breaking things down.” Sometimes the real issue is something deeper: dread. In this video, I walk you through: -Why some tasks feel impossible to start (even when they’re small) -How “dread” impacts time, motivation, and follow-through -A simple tool to understand why you’re stuck -Practical ways to make high-dread tasks easier -No shame. No “just push through.” -Just realistic strategies that work with your brain. Timestamps 00:00 – Why some tasks feel impossible to start 00:40 – When typical ADHD strategies don’t work 01:00 – The “dread scale” explained 01:45 – Why validating dread matters 02:00 – Real example: avoiding an insurance call 02:45 – How dread distorts time and effort 03:00 – Strategy #1: Choose the right time (bandwidth matters) 03:30 – Strategy #2: Reduce friction before starting 04:00 – Strategy #3: Plan for follow-up (boomerang tasks) 04:30 – Different types of dread (confusion, time, sensory, etc.) 05:00 – How to problem-solve based on your dread 05:30 – Why “just do it” doesn’t work 05:50 – Final thoughts + support #ADHD #ADHDcoach #ExecutiveFunction #ADHDlife #ADHDTips #Neurodivergent #ADHDwomen #TaskParalysis #ExecutiveDysfunction #ProductivityWithADHD #MentalHealthTools #ADHDsupport #Neurodiversity #ADHDStrategies #Overwhelm

    6 Min.

  4. 31. März

    Ep 133: ADHD & Time Blindness: Practical Strategies That Work in Real Life

    Need more support? Here’s how I can help: ✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITE If you’ve ever thought something would take 10 minutes… and it took 2 hours (or the opposite), you’re not alone. Time management with ADHD isn’t just about planners or discipline—it starts with something deeper: your ability to feel time. In this video, I break down: Why time perception is so hard with ADHDThe “time as a second language” analogyHow underestimating and overestimating time both create problemsPractical, compassionate strategies that actually helpThis is not about shame. And it’s not about pretending ADHD is a superpower.  It’s about working with your brain in a realistic, supportive way. Timestamps 00:00 – Why time management is so hard with ADHD  01:00 – Time as a “second language” analogy  02:00 – Underestimating vs overestimating time  02:45 – Why overestimating leads to overwhelm & shutdown  03:00 – Strategy #1: Externalizing time (visual timers)  03:45 – Strategy #2: Practice estimating time (make it a game)  04:30 – Why time may never feel intuitive (and that’s okay)  04:45 – Real-life story: losing track of time in Rome  05:30 – Strategy #3: Buffering your time  06:00 – How to make buffering actually work (without frustration)  06:40 – Final thoughts + support options

    7 Min.

  5. 24. März

    Ep 132. Why Habits Feel So Hard with ADHD (and How to Make Them Stick)

    WATCH THIS EPISODE ON YOUTUBE Need more support? Here’s how I can help: ✳️ INDIVIDUAL COACHING    ✴️ GROUP COACHING  🌐 WEBSITE    🎬 YOUTUBE  If you’ve ever thought, “I’m just not a habit person,” you’re not alone. A lot of adults with ADHD feel like they can’t stick to habits. But most of the time, it’s not that you can’t build habits — it’s that you’ve been taught to build them in a way that doesn’t work for your brain. In this episode, I’m talking about: - Why we tend to start too big - The “snowball” method that actually works - Why celebration matters more than you think - How to restart habits without shame - The connection between habits and energy management - Why you should be picky about which habits you build This is especially important for late-diagnosed women who are already managing a lot of invisible mental load. Habits aren’t about becoming a different person. They’re about protecting your energy and making life a little easier. Let me know in the comments: What habit has actually stuck for you? ⏱ Time Stamps: 00:00 – “I’m not a habit person”  00:35 – Why we start too big  01:05 – The plant metaphor  01:45 – Start smaller than you think  02:10 – Build in celebration (yes, even sticker charts)  03:00 – How to restart without giving up  04:05 – Habits and energy management  05:00 – “Disciplined” people vs. habitual people  05:45 – Be picky about what you turn into a habit  06:15 – Where to go deeper #ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #OccupationalTherapy #WomenWithADHD #HabitsThatStick #NeurodivergentWomen #EnergyManagement #ADHDStrategies

    7 Min.

  6. 24. März

    Ep 131. Nervous System Regulation for ADHD: A Simple Pyramid That Works

    👥GROUP COACHING:https://theadhdclaritycoach.com/page/clarity-group-coaching--week-adhd-program-sales-page 👤1:1 COACHING: https://theadhdclaritycoach.com/dc-1ctaquestions ✉️ MAILING LIST:https://theadhdclaritycoach.com/page/mailing-list Emotional regulation is one of the most common goals people bring into coaching. Regulation doesn't mean “=never feeling big emotions or becoming calm all the time.  It means being able to experience big emotions without feeling hijacked by them. If you have ADHD, nervous system dysregulation is common — and it doesn’t just affect attention. It impacts emotions, energy, and your ability to function in the moment. In this episode, I’m introducing: What emotional regulation actually means (and what it doesn’t) The difference between regulation, masking, and shutdown How attention, emotion, and energy are all connected A simple “pyramid” model of nervous system tools Why you need body-based tools and thought-based tools This is just a starting point, but it’s an important one. Let me know in the comments: What regulation tools work for you? ⏱ Time Stamps: 00:00 – What emotional regulation really means  00:40 – ADHD and nervous system dysregulation  01:10 – Attention regulation example  01:45 – Masking vs. true regulation  02:15 – Big emotions vs. shutdown  02:45 – Regulation and energy levels  03:30 – The goal: function, not perfection  03:50 – The nervous system pyramid  04:10 – Bottom: body-based tools  04:45 – Middle: practiced body/mind tools  05:00 – Top: thought-based tools (CBT example)  05:45 – Why you need tools from all levels  06:15 – When thinking goes offline Hashtags: #ADHDWomen #ExecutiveFunction #EmotionalRegulation #LateDiagnosedADHD #NervousSystem #WomenWithADHD #NeurodivergentWomen #ADHDSupport #MentalHealthTools #ADHDStrategies

    7 Min.

  7. 17. März

    Ep 130: Boomerang Tasks: The ADHD Trap That’s Draining Your Mental Energy

    👥GROUP COACHING:https://theadhdclaritycoach.com/page/clarity-group-coaching--week-adhd-program-sales-page 👤1:1 COACHING: https://theadhdclaritycoach.com/dc-1ctaquestions ✉️ MAILING LIST:https://theadhdclaritycoach.com/page/mailing-list Have you ever finished your part of something… but it’s not actually done? You made the call. You submitted the form. You sent the email. And now? You wait. But you still have to track it. And if it falls through the cracks, you’re the one dealing with the consequences. That’s what I call a boomerang task: if someone else doesn’t follow through, you have a problem- but not one you can deal with NOW. In this episode, I’m breaking down: ●What a boomerang task is ●Why they quietly drain so much mental energy (especially with ADHD/EF challenges) ●A simple way to manage them without carrying them around in your brain This is especially relevant for late-diagnosed women who are often juggling invisible tracking work on top of everything else. You don’t need to store these in your head. There’s a better way. Let me know in the comments: Do you have a system that works for these kinds of tasks? ⏱ Time Stamps: 00:00 – What is a “boomerang task”? 00:35 – Why these tasks are especially hard with ADHD 01:05 – Stop using your brain as storage 01:25 – The insurance claim example 01:50 – Why your to-do list isn’t always the best place 02:15 – Treating it like an appointment instead 02:40 – Protecting your mental energy 03:05 – What system works for you? #ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #OccupationalTherapy #WomenWithADHD #NeurodivergentWomen #ADHDStrategies #MentalLoad #TimeManagement

    4 Min.

  8. 10. März

    Ep 129. Energy Budgets & Menus: Planning for the Different Versions of You (ADHD)

    👥 GROUP COACHING 👤 1:1 COACHING ✉️JOIN MAILING LIST If you have ADHD, you probably know this feeling:Some days you’re focused, capable, knocking it out of the park. Other days? Low energy. Low focus. Drained. Absolutely can't get going. The most frustrating part is not knowing which version of you is going to show up.That unpredictability can really erode self-trust. In this episode, I’m sharing two practical tools I use in coaching (especially with late-diagnosed women):Energy Budgets – understanding what tasks actually cost youMenus – creating flexible versions of routines so it’s not all-or-nothingI'm talking about:Why executive functioning tasks cost more energyHow to offload or redesign high-drain activitiesThe “3-course meal, brunch, and snack” model for routinesHow to be able to rely on yourself without being rigidWhen you work with the reality of variable energy levels, you. move out of the "all or nothing" approach to the things we care about.Let me know in the comments: Do you have strategies that help you manage ever-changing energy levels.  ⏱ Time Stamps: 00:00 – The different versions of you  00:45 – Why ADHD can erode self-trust  01:15 – Executive functioning costs more energy  01:50 – What is an energy budget?  02:00 – Shopping as an energy drain (example)  03:00 – Boring tasks and invisible energy costs  03:45 – Introducing “menus”  04:15 – The 3-course morning routine  05:00 – The “brunch” version  05:30 – The “snack” (skeleton) version  06:15 – Avoiding all-or-nothing  06:45 – Exercise example  07:30 – Recap: energy budgets + menus #ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #EnergyManagement #WomenWithADHD #NeurodivergentWomen #ADHDStrategies #MentalLoad #FlexibleRoutines

    10 Min.
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This is a podcast for those of us who feel we have a lot to learn about ADHD!My name is Donae Cannon- I'm an occupational therapist, a certified coach, a parent of more than one child with ADHD, and I have ADHD. I've been learning about ADHD for a while now, and I'm still learning new things. Welcome to the Crash Course- let's dive in... 

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