37 episodes

Welcome to ADHD Powerful Possibilities - Here we embrace the reality of ADHD and open the door WIDE to authentic growth and success. This isn't (oh no) another ADHD podcast – it's a revolution in how we approach neurodivergence, social rules and how you can live a meaning-full life for yourself.

🌟 The ADHD Reality Revolution 🌟

Forget empty promises and quick fixes. Here, we go DEEP into the real, sometimes messy, always fascinating world of ADHD. Whether you're newly diagnosed, late-diagnosed, or supporting someone with ADHD, this podcast is your guide to navigating life's challenges with honesty, realism, and self-compassion.

💡 What Sets Us Apart? 💡

1. No Sugar-Coating: We tackle ADHD challenges head-on, acknowledging the struggles while uncovering the hidden strengths you've been ignoring.
2. Evidence-Based Insights: Blending neuroscience, positive psychology, and real-life experience to give you practical, actionable strategies.
3. Anti-Toxic Productivity: We reject hustle culture and embrace sustainable, ADHD-friendly approaches to success, knowing that we are all in need of more support, more rest and more FUN.
4. Inclusive Focus: From teens to adults, women in perimenopause to entrepreneurs – we cover the full spectrum of ADHD experiences.

🎙️ Your Host: Katherine 🎙️

I'm Katherine, your certified ADHD coach and fellow traveller on this neurodivergent journey. Diagnosed with ADHD and Autism in my 40s, I bring over 400 hours of professional training and 20 years of entrepreneurial experience to our conversations. Clients call me the "ADHD nerd version of their favorite aunty" (or mum) – a title I wear with pride!

📚 What to Expect 📚

- Weekly episodes unpacking crucial ADHD topics: from executive function to emotional regulation, time management to shame and resilience.
- Occasional experts, offering diverse perspectives on thriving with ADHD.
- Practical tips and strategies tailored for the ADHD brain.
- Short, fluff-free, and PG-rated content – perfect for listening anytime, anywhere.

🌈 The ADHD Powerful Possibilities Promise 🌈

We won't promise overnight transformations or one-size-fits-all solutions. You know that they don't work, because you've already spent enough money on them and still feel stuck.

Instead, we offer:
- A judgment-free space to explore your unique ADHD journey.
- Tools to cultivate self-awareness, autonomy, and agency.
- Strategies to reframe "accountability" and embrace possibility thinking.
- A supportive community where your experiences are validated and celebrated.

🌐 Join the Revolution 🌐

Let's turn ADHD challenges into powerful possibilities together. Subscribe now and be part of a community that's rewriting the ADHD narrative – one authentic, empowering episode at a time.

Connect with us:
- Website: https://lightbulbadhd.com/
- Instagram: @adhd_coach_katherine
- TikTok: @adhd_coach_katherine
- YouTube: @adhd_coach_katherine

Remember, your ADHD journey is unique. Here, we go beyond saying that - we celebrate it. Welcome to your ADHD Reality Revolution!

ADHD Powerful Possibilities: New and Late Diagnosis & Beyond ADHD Coach Katherine Sanders

    • Health & Fitness
    • 5.0 • 12 Ratings

Welcome to ADHD Powerful Possibilities - Here we embrace the reality of ADHD and open the door WIDE to authentic growth and success. This isn't (oh no) another ADHD podcast – it's a revolution in how we approach neurodivergence, social rules and how you can live a meaning-full life for yourself.

🌟 The ADHD Reality Revolution 🌟

Forget empty promises and quick fixes. Here, we go DEEP into the real, sometimes messy, always fascinating world of ADHD. Whether you're newly diagnosed, late-diagnosed, or supporting someone with ADHD, this podcast is your guide to navigating life's challenges with honesty, realism, and self-compassion.

💡 What Sets Us Apart? 💡

1. No Sugar-Coating: We tackle ADHD challenges head-on, acknowledging the struggles while uncovering the hidden strengths you've been ignoring.
2. Evidence-Based Insights: Blending neuroscience, positive psychology, and real-life experience to give you practical, actionable strategies.
3. Anti-Toxic Productivity: We reject hustle culture and embrace sustainable, ADHD-friendly approaches to success, knowing that we are all in need of more support, more rest and more FUN.
4. Inclusive Focus: From teens to adults, women in perimenopause to entrepreneurs – we cover the full spectrum of ADHD experiences.

🎙️ Your Host: Katherine 🎙️

I'm Katherine, your certified ADHD coach and fellow traveller on this neurodivergent journey. Diagnosed with ADHD and Autism in my 40s, I bring over 400 hours of professional training and 20 years of entrepreneurial experience to our conversations. Clients call me the "ADHD nerd version of their favorite aunty" (or mum) – a title I wear with pride!

📚 What to Expect 📚

- Weekly episodes unpacking crucial ADHD topics: from executive function to emotional regulation, time management to shame and resilience.
- Occasional experts, offering diverse perspectives on thriving with ADHD.
- Practical tips and strategies tailored for the ADHD brain.
- Short, fluff-free, and PG-rated content – perfect for listening anytime, anywhere.

🌈 The ADHD Powerful Possibilities Promise 🌈

We won't promise overnight transformations or one-size-fits-all solutions. You know that they don't work, because you've already spent enough money on them and still feel stuck.

Instead, we offer:
- A judgment-free space to explore your unique ADHD journey.
- Tools to cultivate self-awareness, autonomy, and agency.
- Strategies to reframe "accountability" and embrace possibility thinking.
- A supportive community where your experiences are validated and celebrated.

🌐 Join the Revolution 🌐

Let's turn ADHD challenges into powerful possibilities together. Subscribe now and be part of a community that's rewriting the ADHD narrative – one authentic, empowering episode at a time.

Connect with us:
- Website: https://lightbulbadhd.com/
- Instagram: @adhd_coach_katherine
- TikTok: @adhd_coach_katherine
- YouTube: @adhd_coach_katherine

Remember, your ADHD journey is unique. Here, we go beyond saying that - we celebrate it. Welcome to your ADHD Reality Revolution!

    Should you get an ADHD diagnosis - is it just a label or an excuse?

    Should you get an ADHD diagnosis - is it just a label or an excuse?

    ADHD Coach Katherine Sanders
    Welcome back to ADHD Powerful Possibilities!
    I'm your host, Katherine, certified advanced ADHD coach, and in this episode, we dive deep into why getting an ADHD diagnosis is crucial. 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. We'll explore 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:
    Introduction: Why understanding ADHD and getting a diagnosis matters.The Fear of Labels: Addressing common concerns about labeling children and the importance of early diagnosis.Adapted Adults: The personal cost of adapting life around undiagnosed ADHD and the benefits of recognizing it.Breaking the Stigma: How a diagnosis helps in understanding oneself and accessing necessary resources.Family Dynamics: The impact of ADHD on family relationships and the importance of a diagnosis for better communication.Long-Term Benefits: Research-backed benefits of a diagnosis, including improved job performance and mental health.
    Important Points:
    Early Diagnosis in Children: Studies show that early identification and intervention can significantly improve academic performance, enhance social skills, and reduce the risk of anxiety and depression.Adapted Adults: Research indicates that untreated ADHD in adults can lead to chronic stress, burnout, and higher risks of mental health issues.Stigma and Support: A diagnosis isn’t a label; it's a key to understanding and accessing support systems.Family Dynamics: Understanding ADHD can improve relationships and communication within families.Long-Term Benefits: A diagnosis can lead to better job performance, reduced risk of substance abuse
     If you found today’s discussion helpful, please share it with someone who might benefit. Remember, understanding yourself is the first step to living your best life. For more insights and support, follow us on social media or visit my website for resources and coaching options.
    Connect with Katherine here:

    Website
    Instagram
    Tiktok
    Facebook
    Youtube
    LinkedIN
    Threads 

    https://lightbulbadhd.com/
    Subcommittee on Attention-Deficit/Hyperactivity Disorder, Steering Committee on Quality Improvement and Management; ADHD: Clinical Practice Guideline for the Diagnosis, Evaluation, and Treatment of Attention-Deficit/Hyperactivity Disorder in Children and Adolescents. Pediatrics November 2011; 128 (5): 1007–1022. 10.1542/peds.2011-2654
    Shaw, M., Hodgkins, P., Caci, H. et al. A systematic review and...

    • 17 min
    The world's shortest ADHD podcast episode? The ONE THING I want you to know.

    The world's shortest ADHD podcast episode? The ONE THING I want you to know.

    ADHD Coach Katherine Sanders
    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 the use of mindfulness (not THAT kind of mindfulness) on Multiple Sclerosis, Parkinsons, diabetes and more.
    Connect with Katherine here:

    Website
    Instagram
    Tiktok
    Facebook
    Youtube
    LinkedIN
    Threads 

    My website - with links to the Launch Coaching & PEERS social skills group.
    My Procrastination 101 Guide.
    Demers, Marika & Pagnini, Francesco & Phillips, Deborah & Chang, Brianna & Winstein, Carolee & Langer, Ellen. (2021). Beta-Testing of an Online Mindfulness Program Designed for Stroke Survivors and Their Caregivers During a Pandemic. Archives of Physical Medicine and Rehabilitation. 102. e37. 10.1016/j.apmr.2021.07.569.
    Park, Chanmo & Pagnini, Francesco & Langer, Ellen. (2020). Glucose metabolism responds to perceived sugar intake more than actual sugar intake. Scientific reports. 10. 15633. 10.1038/s41598-020-72501-w.
    Pagnini, Francesco & Bosma, Colin & Phillips, Deborah & Langer, Ellen. (2014). Symptom changes in multiple sclerosis following psychological interventions: A systematic review. BMC neurology. 14. 222. 10.1186/s12883-014-0222-z.

    • 2 min
    ADHD and low energy days: what happens when your battery runs out?

    ADHD and low energy days: what happens when your battery runs out?

    ADHD Coach Katherine Sanders
    Today's episode is different: what happens when our energy runs out?
    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 the questions for today are simple:
    What do I NEED? How can I meet that need? What people, resources, skills are available to me?How can I show myself compassion and adaptability?
    I hope you enjoy this different episode - I know I liked sharing something personal and more coach-like with you.
    Remember to let me know if you have questions - I'll be making a series of 5-10 minute episodes soon to answer them. The website form has had a makeover so head to the podcast page and send them through there.
    Connect with Katherine here:

    Website
    Instagram
    Tiktok
    Facebook
    Youtube
    LinkedIN
    Threads 

    Podcast Question form: https://lightbulbadhd.com/podcast/
    Takanobu Yamamoto, The relationship between central fatigue and Attention Deficit/Hyperactivity Disorder of the inattentive type, Neurochemical Research, 10.1007/s11064-022-03693-y, 47, 9, (2890-2898), (2022).
    Martin Oscarsson, Martina Nelson, Alexander Rozental, Ylva Ginsberg, Per Carlbring, Fredrik Jönsson, Stress and work-related mental illness among working adults with ADHD: a qualitative study, BMC Psychiatry, 10.1186/s12888-022-04409-w, 22, 1, (2022).
    Nufar Grinblat, Sara Rosenblum, Work participation, sensory processing and sleep quality in adults with attention-deficit hyperactive disorder, Work, 10.3233/WOR-211129, 73, 4, (1235-1244), (2022).
    Bert Lenaert, Rebecca Jansen, Caroline M. van Heugten, You make me tired: An experimental test of the role of interpersonal operant conditioning in fatigue, Behaviour Research and Therapy, 10.1016/j.brat.2018.01.006, 103, (12-17), (2018).
    Wajszilber D, Santiseban JA, Gruber R. Sleep disorders in patients with ADHD: impact and management challenges. Nat Sci Sleep. 2018 Dec 14;10:453-480. doi: 10.2147/NSS.S163074. PMID: 30588139; PMCID: PMC6299464.

    • 8 min
    Thriving as an ADHD Entrepreneur: Surprising Priorities for Success with ADHD Rising

    Thriving as an ADHD Entrepreneur: Surprising Priorities for Success with ADHD Rising

    ADHD Coach Katherine Sanders
    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:
    Katherine’s Journey: Learn about Katherine's diverse career path and how her ADHD and autism diagnosis in her early forties transformed her approach to business.Common Challenges: Understand the typical struggles ADHD entrepreneurs face, such as procrastination, overwhelm, and lack of routine.Real-Life Success Stories: Hear inspiring stories of clients like 'Monica' and 'Phoebe', who transformed their businesses by understanding and leveraging their ADHD.ADHD Rising Framework: Explore the three-part framework—Foundations, Stretch and Grow, and Flourish—that Katherine uses to help entrepreneurs succeed.Practical Tips: Gain actionable advice on developing personalized strategies, creating achievable goals, and incorporating fun and creativity into your routine.Building a Supportive Environment: Discover the importance of community, coaching, and surrounding yourself with supportive people.
    Quotes:
    "Understanding your unique ADHD profile is crucial for building a business that truly works for you.""With the right strategies and support, you can turn your ADHD challenges into strengths and thrive as an entrepreneur."
    Resources Mentioned:
    ADHD Rising Program: https://lightbulbadhd.com/group-coachingKatherine's Website: https://lightbulbadhd.comBook a Call with Katherine: Book Here
    Action Steps:
    Identify Your Priorities: Reflect on the priorities that resonate with your unique ADHD profile.Join the Community: Consider joining a supportive community of ADHD entrepreneurs.Schedule a Call: Book a call with Katherine to discuss how the ADHD Rising program can help you.
    Connect with Katherine: @adhd_coach_katherine on Instagram, Facebook & TiktokSubscribe: Don’t miss out on future episodes—subscribe to the podcast!Leave a Review: If you enjoyed this episode, please leave a review and share it with others.Join the Conversation: Share your thoughts and experiences in the comments or on social media using the hashtag #ADHDRising
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    Connect with Katherine here:

    Website
    Instagram
    Tiktok
    Facebook
    Youtube
    a href="https://www.linkedin.com/in/s-katherine-sanders-803634212/" rel="noopener noreferrer"...

    • 21 min
    From Surviving ADHD to Thriving: How Celebration & Self Talk Boosts our brains, our well-being and motivation

    From Surviving ADHD to Thriving: How Celebration & Self Talk Boosts our brains, our well-being and motivation

    ADHD Coach Katherine Sanders
    Hello and welcome back to another episode where we share how to make your life with ADHD as fulfilling and joy-filled as possible.
    We've explored how using executive functions, integrating self-compassion, and leveraging strengths-based approaches can create powerful tools for managing ADHD.
    Today, we're uncovering how 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 earn 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
    Don't forget to sign up for my seminar on Monday 3rd June 2024 (live) at the link below.
    Connect with Katherine here:

    Website
    Instagram
    Tiktok
    Facebook
    Youtube
    LinkedIN
    Threads 

    Register for 'Overwhelmed to Overflowing: how to confidently navigate your ADHD Challenges to become your own best boss' here.
    Bolier, L., Haverman, M., Westerhof, G.J. et al. Positive psychology interventions: a meta-analysis of randomized controlled studies. BMC Public Health 13, 119 (2013). https://doi.org/10.1186/1471-2458-13-119
    Lambez B, Harwood-Gross A, Golumbic EZ, Rassovsky Y. Non-pharmacological interventions for cognitive difficulties in ADHD: A systematic review and meta-analysis. J Psychiatr Res. 2020 Jan;120:40-55. doi: 10.1016/j.jpsychires.2019.10.007. Epub 2019 Oct 12. PMID: 31629998.
    Poissant H, Mendrek A, Talbot N, Khoury B, Nolan J. Behavioral and Cognitive Impacts of Mindfulness-Based Interventions on Adults with Attention-Deficit Hyperactivity Disorder: A Systematic Review. Behav Neurol. 2019 Apr 4;2019:5682050. doi: 10.1155/2019/5682050. PMID: 31093302; PMCID: PMC6476147.
    Chan ESM, Gaye F, Cole AM, Singh LJ, Kofler MJ. Central executive training for ADHD: Impact on organizational skills at home and school. A randomized controlled trial. Neuropsychology. 2023 Nov;37(8):859-871. doi: 10.1037/neu0000918. Epub 2023 Jul 13. PMID: 37439737; PMCID: PMC10615842.
    Greven CU, Buitelaar JK, Salum GA. From positive psychology to psychopathology: the continuum of attention-deficit hyperactivity disorder. J Child Psychol Psychiatry. 2018 Mar;59(3):203-212. doi: 10.1111/jcpp.12786. Epub 2017 Jul 21. PMID: 28731214.
    Dupuis A, Mudiyanselage P, Burton CL, Arnold PD, Crosbie J, Schachar RJ. Hyperfocus or flow? Attentional strengths in autism spectrum disorder. Front Psychiatry. 2022 Sep 16;13:886692. doi: 10.3389/fpsyt.2022.886692. PMID: 36276327; PMCID: PMC9579965.
    Cremone A, Lugo-Candelas CI, Harvey EA, McDermott JM, Spencer RMC. Positive emotional attention bias in young children with...

    • 24 min
    Focus, Flow and the ADHD Brain: how you can learn to create both and get things done.

    Focus, Flow and the ADHD Brain: how you can learn to create both and get things done.

    ADHD Coach Katherine Sanders
    Join me to learn about focus, flow and how your brain function affects both as well as 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.
    Default Mode Network (DMN): Daydreaming and focus.
    Task Initiation Challenges
    Why it's Hard: Executive function impairments, dopamine dysregulation, anxiety, and perfectionism
    Flow States:
    What is Flow: Deep engagement and enjoyment in tasks.
    Difference from Focus: Effortless vs. deliberate concentration.
    Recognising Flow: Intense concentration, time distortion, intrinsic motivation.
    Increasing Flow: Clear goals, immediate feedback, balancing challenge and skill.
    Connect with Katherine:
    Instagram: @adhd_coach_katherine
    Tiktok: @adhd_coach_katherine
    Online: https://lightbulbadhd.com
    Let me know which one of these ideas you're going to try this week and share your experiences. Don't forget to register for the seminar before 3rd June 2024.
    Next week: Celebrating achievements and engaging in force-free productivity. Don’t miss it!
    This format provides a quick overview for those in a hurry and detailed information for those wanting to dive deeper, catering to a broad audience while enhancing SEO.
    Connect with Katherine here:

    Website
    Instagram
    Tiktok
    Facebook
    Youtube
    LinkedIN
    Threads 

    Overwhelmed to Overflowing: how to navigate your ADHD Challenges and become your own best boss: https://lightbulbadhd.com/seminar-overflowing
    Focus Music:
    https://www.focusatwill.com/
    https://brain.fm/
    Arnold, L. E., Hodgkins, P., Kahle, J., Madhoo, M., & Kewley, G. (2020). Long-term outcomes of ADHD: Academic achievement and performance. _Journal of Attention Disorders, 24_(1), 73-85. (https://doi.org/10.1177/1087054714566076)
    Barkley, R. A. (1997). Behavioral inhibition, sustained attention, and executive functions: Constructing a unifying theory of ADHD. _Psychological Bulletin, 121_(1), 65-94. (https://doi.org/10.1037/0033-2909.121.1.65)
    Castellanos, F. X., & Proal,...

    • 37 min

Customer Reviews

5.0 out of 5
12 Ratings

12 Ratings

J.J20 ,

The beginning of a new me: with Katherine’s support.

Time to find my tribe. This podcast has helped give me prompts and start to begin a direction after late 40s AuDHD diagnosis in the past few months. Listening to Katherine has really helped me begin to structure a new me. Thank you.

Hokeykokey ,

Sensible, calm and very knowledgeable

There’s lots of information here, informed by direct experience. Useful for those of all ages with ADHD and their families, friends and work colleagues

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