The ADHD Clarity Coach: ADHD Crash Course

Donae Cannon
  • 4.7 (13)
  • MENTAL HEALTH
  • UPDATED WEEKLY

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. DEC 17

    Ep 125. ADHD & Thought Distortions: How to Stop Overthinking

    💡👥 Group Coaching Info: Join our supportive group coaching to practice these tools with others:https://theadhdclaritycoach.com/page/eyb-group-program Do unhelpful thoughts constantly get in your way? In this ADHD-friendly coaching episode, I break down practical strategies to identify, challenge, and reframe cognitive distortions. We’ll cover: -What thought distortions are and how they shape your reality -How to label, examine, and reframe automatic thoughts -Practical examples of mind reading, black-and-white thinking, and catastrophizing -Why affirmations often fail and what actually works -How to strengthen your mental “muscles” for flexibility Timestamps:  00:00 – This One Thinking Pattern Is Wrecking Your Mental Health 00:45 – The Hidden Thought Filter Running Your Life 01:30 – The “Mind Reading” Mistake We Make in Social Situations 02:15 – How Thought Distortions Create Anxiety, Shame & Isolation 02:50 – You Can’t Stop Thoughts (But You Can Stop Believing Them) 03:30 – Intrusive Thoughts: Why Your Brain Lies to You Sometimes 04:15 – ADHD, Rejection Sensitivity & Constant Self-Monitoring 04:55 – Step 1: Catch the Thought Before It Takes Over 05:30 – Step 2: Put Your Thought on Trial (Scientist Mindset) 06:30 – Step 3: Reframing Without Toxic Positivity 07:30 – The To-Do List Spiral That Destroys Motivation 08:25 – Why Affirmations Usually Backfire 09:00 – The Driving Example That Exposes Your Mental Filters 10:30 – Same Situation, Completely Different Reality 11:05 – How to Train Your Brain to Do This Automatically 11:30 – Get Support Practicing This Skill (Group Coaching)  #ADHD #ADHDcoach #thoughtdistortions #cognitivetherapy #adhdtips #executivefunction #adhdlife #neurodivergent #mentalhealth #adhdsupport #mindsetshift #selfawareness

    12 min

  2. DEC 9

    Ep 124. Parenting ADHD When You ALSO Have ADHD: Practical Strategies

    MAILING LIST: https://theadhdclaritycoach.com/page/... 👥 GROUP :https://theadhdclaritycoach.com/page/... 👤 1:1 :https://theadhdclaritycoach.com/page/... Parenting with ADHD can be challenging—especially when your child also has ADHD. In this video, I share practical strategies for navigating life, supporting your child, and managing your own executive functioning and emotional regulation. We’ll cover: -Why you’re actually the best person to support your child, even if it’s hard -Prioritizing emotional regulation -Building an ADHD-informed support network -Real-life strategies [00:00:00] Intro – parenting ADHD when you also have ADHD [00:01:00] You are the best person to support your child [00:02:00] Learning backwards [00:03:00] Even hard experiences can make you an amazing resource [00:04:00] Math tutor analogy – support vs. expertise [00:05:00] Step 1: Prioritize emotional regulation [00:06:00] ADHD as a regulation disorder [00:07:00] Modeling regulation for kids [00:08:00] Transparency and working together with kids [00:09:00] Step 2: Executive functioning skills [00:10:00] Step 3: Build a support network #ADHDParenting #ADHDcoach #executivefunction #emotionalregulation #adhdsupport #adhdlife #neurodivergent #adhdparents #adhdkids #mindsetshift #parentingtips #

    12 min

  3. DEC 3

    Ep 123. Stop Forcing It: How Hidden Friction Hijacks ADHD Motivation

    Learn about my group coaching program here! Schedule a call for 1:1 coaching here! Ever feel stuck on something that should be simple- like a return, a phone call, a form- and suddenly the task feels impossible? You’re not being lazy or dramatic. You’re probably dealing with hidden friction, and today we’re learning how to become a Friction Detective. In this video you’ll learn: Why “simple” tasks drain so much energyWhy pushing through friction burns your energy budgetHow to identify hidden friction in your task, environment, and thoughtsA step-by-step method to make life easier (and kinder) on your ADHD brainThis is one of the most game-changing skills my clients learn! TIMESTAMPS 00:00 – Why “simple” tasks can feel impossible 00:32 – What is friction? 00:54 – The ADHD energy budget 01:34 – Step 1: Believe yourself when something feels hard 01:52 – Step 2: Get curious about the friction 02:10 – Example: Why returns are secretly multi-step tasks 03:30 – Hidden steps you may not realize are draining you 04:00 – Environmental friction (clinic story) 05:08 – Thought friction and shame spirals 05:45 – How to start eliminating hidden friction 06:20 – Practical mindset shifts 06:50 – Why this strategy boosts confidence & preserves energy 07:05 – Final encouragement + wrap up ADHD strategies, ADHD executive function, ADHD life hacks, ADHD coach, ADHD adults, late-diagnosed ADHD, executive dysfunction, motivation with ADHD, ADHD energy management, practical ADHD tips, ADHD returns task, ADHD task paralysis If this helped, let me know in the comments! For coaching information, visit: www.theadhdclaritycoach.com

    8 min

  4. NOV 25

    Ep 122. ADHD and the Holidays: Create Calm in the Chaos!

    Today we’re talking about practical, realistic, brain-friendly ways to lower stress, avoid burnout, and protect your energy during the holidays. No perfection- just strategies that actually work your brain! In this video we cover:  ✅ Why holidays feel so intense with ADHD  ✅ How to simplify without losing joy  ✅ A better way to look at your calendar  ✅ Supporting executive functioning during busy seasons  ✅ Delegation, automating, reducing decisions  ✅ Building in recovery time  ✅ Anchoring habits for emotional + physical regulation  ✅ Self-compassion during a messy, beautiful season 👇 Tell me in the comments:  What helps YOU prevent overwhelm during the holidays? ✨ If you're navigating ADHD and want support, coaching info is here: https://theadhdclaritycoach.com Subscribe for more practical ADHD tools and encouragement! ⏱️ Timestamps 00:00 — Welcome + holiday overwhelm is “both/and”  00:47 — The pressure ADHD brains feel this time of year  01:05 — Strategy #1: Simplify what actually matters  02:13 — Practical ways to simplify gift giving  02:55 — Why simplifying isn’t “all or nothing”  03:13 — Strategy #2: Look at your calendar differently  04:00 — Bird’s-eye view planning for energy budgeting  04:42 — Strategy #3: Support executive functioning  05:10 — Reduce decisions, delegate, automate, externalize  05:53 — Strategy #4: Build in recovery + buffer time  06:48 — Sensory overload + creating space to regulate  07:25 — Strategy #5: Create daily anchors  08:10 — Protecting sleep, food, hydration, meds, movement  08:45 — Strategy #6: Practice self-compassion  09:18 — “Good enough” holidays still count  09:45 — Share Your Ideas!

    8 min

  5. NOV 18

    Ep 121. A 10-Second ADHD Tool That Actually Calms Your Brain (Gratitude for ADHD Brains)

    What if I told you there’s a free, 10-second tool that can help calm your ADHD brain, reduce stress, support sleep, improve mood, and build emotional resilience? In today’s video, we’re talking about gratitude practice for ADHD brains—and not the unrealistic, perfectionistic version you may have been told to do. I’ll walk you through simple, practical ways to make gratitude accessible, doable, and actually helpful for ADHD nervous systems. We’ll cover:  ➤ Why traditional gratitude practices can feel hard for ADHD  ➤ How to make gratitude present through savoring  ➤ Why verbal or kinesthetic processing may work better than writing lists  ➤ Easy, ADHD-friendly ways to remember gratitude  ➤ Using gratitude to help with sleep  ➤ How a Ta-Da List gives you all the benefits without the pressure Gratitude doesn’t have to be deep, profound, or perfect- just to be practiced. And when you approach it in ADHD-friendly ways, it can truly change the way you move through your day. 💛 If you’re diagnosed later in life with ADHD and want practical support, tools, and coaching, you can learn more at my website. 🔔 Don’t forget to like, subscribe, and share this with someone who needs a guilt-free approach to gratitude. ⏱ Video Timestamps 00:00 – A 10-second tool for ADHD regulation  00:25 – Why calming the nervous system is gold for ADHD  00:40 – What makes gratitude hard for ADHD brains  01:20 – Perfectionism, out-of-sight-out-of-mind, and other barriers  01:55 – Savoring: an in-the-moment gratitude tool  02:40 – Verbal gratitude for verbal processors  03:20 – Cues and reminders that work with ADHD  03:50 – Gratitude to help with sleep  04:35 – The Ta-Da List: ADHD-friendly gratitude  05:20 – Final thoughts: you don’t have to feel grateful to practice gratitude

    7 min

  6. NOV 5

    Ep 120. ADHD and Locus of Control: How to Focus on What You Can Control (and Let Go of the Rest)

    Watch YouTube video here. Learn more about working together here. If you live with ADHD, you know how exhausting it can feel to manage everything: emotions, energy, focus, and all the expectations. In this video, we're talking about how to spend your energy on the most important things!  It explains the concept of locus of control, what’s truly in your power and what’s not, and how understanding this can make daily life easier, save you energy, and ultimately help you be more productive! You’ll learn:  ✔️ How to tell the difference between internal and external control  ✔️ A key that can help with planning, motivation, and emotional regulation  ✔️ Real-life ADHD examples that make this concept click Watch now and start focusing your energy where it actually matters. #ADHD #ExecutiveFunction #ADHDTips #Mindset #Coaching #Neurodiversity #ADHDHelp #FocusTips

    15 min

  7. OCT 28

    Ep.119 Tolerating Undone: Learning to Trust Yourself Even If Everything Isn’t Finished

    WATCH THIS EPISODE ON YOUTUBE ✉️JOIN MAILING LIST: https://theadhdclaritycoach.com/page/mailing-lis t👥 GROUP COACHING:https://theadhdclaritycoach.com/page/eyb-group-program           👤 1:1 COACHING:https://theadhdclaritycoach.com/page/coaching-services          _______________________________________________________________________ I’m Donae, occupational therapist and executive functioning coach—and I’m here to help make life easier for ADHD brains, without shame. If you’re always chasing a never-ending to-do list, feeling like you're behind no matter how hard you try, this episode is for you. We’re talking about tolerating "undone". Not everything on our list gets finished, and that’s not an ADHD failure, that’s just life. But when you live with ADHD, that undone feeling can trigger panic, shutdown, or burnout. You don't trust yourself to stay on top of things and it's hard to know what to focus on. So how do you build trust in yourself when nothing ever feels “done”? How do you keep moving without relying on last-minute chaos? We'll talk about that in this episode- No shame, just practical problem-solving. ADHD tips, ADHD coach, executive functioning ADHD, ADHD time management, how to manage ADHD, realistic ADHD help, ADHD to-do list, overwhelmed ADHD, trust yourself ADHD, ADHD and productivity, ADHD without shame, neurodivergent routines, how to focus ADHD, done is a lie, how to prioritize ADHD, ADHD systems

    9 min

  8. OCT 21

    Ep 118. 3 Tips When Self Care & Hygiene Are Hard with ADHD!

    Watch video on You Tube here. ✉️JOIN MAILING LIST: https://theadhdclaritycoach.com/page/mailing-lis t👥 GROUP COACHING:https://theadhdclaritycoach.com/page/eyb-group-program           👤 1:1 COACHING:https://theadhdclaritycoach.com/page/coaching-services    Resource mentioned: KC Davis' website: https://www.strugglecare.com/       _______________________________________________________________________ Today we’re talking about self‑care hygiene — not the spa kind, but the real, day‑to‑day care of your body, space, and routines. Hygiene, cleanup, grooming — these can feel overwhelming, and often carry shame. But this is not a moral issue. It’s a function issue. And we can problem-solve it. In this episode, I’ll share 3 practical tips to help you move through the friction of self-care with more ease, compassion, and real-world supports. Time Section / Tip 00:00:00 Intro : Why hygiene/self-care can be hard with ADHD 00:01:30 Tip 1: Understand executive functioning challenges (sequencing, prioritizing) 00:03:00 Tip 2: Tackle environmental & sensory friction 00:05:00 (continuation of Tip 2) Sensory, transition, flexibility 00:07:30 Tip 3: Believe yourself, experiment, self‑compassion 00:10:30 Wrap-up ADHD self care, ADHD hygiene, executive functioning hygiene, ADHD routines, sensory self care, shame free ADHD, functional self care, ADHD bathroom routines, neurodivergent wellness, ADHD daily habits, ADHD environment, self-compassion ADHD

    12 min
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4.7
out of 5
13 Ratings

About

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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