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. 1D AGO

    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

  2. MAR 4

    Ep 128. ADHD & Task Initiation: Why “Just Start” Hasn’t Worked (And What Actually Does)

    👥 GROUP COACHING 👤 1:1 COACHING ✉️JOIN MAILING LIST If you’ve ever been completely stuck — frozen, paused, unable to start — this is for you. “Just start” is common productivity advice. But for many people with ADHD, it only works once… because secretly it means finish. And your brain knows it. In this video, I share a brain-friendly shift that helps build self-trust, flexibility, and real momentum — especially for those chronic stuck patterns that aren’t about laziness or willpower. This approach is especially helpful for late-diagnosed women with ADHD who are tired of swinging between all-or-nothing effort and shutdown. You don’t need more pressure or perfection- You need a strategy that actually works with your brain. If you’re looking for more support, I offer ADHD/Executive Function coaching and occupational therapy-informed services, including group programs. Simple Timestamps 00:00 – When you’re stuck and can’t start 00:45 – Why “just start” often fails 01:30 – The trust problem (grandpa story) 02:15 – Why your brain stops believing you 02:45 – The real strategy: start with permission to stop 03:15 – Leaving things partway done (on purpose) 03:45 – Building self-trust and flexibility 04:30 – When this won’t apply (real deadlines) 05:00 – Try this instead of all-or-nothing

    6 min

  3. FEB 18

    Ep 127. I Hate Mindfulness- Mindful Ideas for ADHD

    👥 GROUP COACHING 👤 1:1 COACHING ✉️JOIN MAILING LIST  If you have ADHD and hate mindfulness or meditation… this episode is for you. Mindfulness is often recommended in ADHD coaching for emotional regulation, executive functioning, and focus — but for many ADHD brains, it feels frustrating, boring, or impossible. In this episode, we break down: Why mindfulness can feel inaccessible with ADHDCommon barriers (stillness, “being bad at it,” forgetting, overwhelm)How to practice mindfulness in actionSimple, realistic ways to start (even 30 seconds counts)You don’t have to sit still on a meditation cushion to benefit from mindfulness. You can practice while drinking coffee, washing dishes, walking, or doing everyday tasks. If traditional meditation hasn’t worked for you, this ADHD-friendly approach might. #ADHDCoaching #MindfulnessForADHD #ADHDWomen #ExecutiveFunction #EmotionalRegulation #ADHDStrategies #AdultADHD #Neurodivergent Timestamps:  00:00 Why so many ADHDers hate mindfulness  01:00 What mindfulness actually is  02:00 Myth: You have to be still  03:00 “I’m bad at mindfulness”  04:00 When your brain won’t let go of tasks  05:00 Start small (tiny practices)  05:30 Don’t start with big emotions  07:00 Why emotional mindfulness can feel overwhelming  07:45 Remembering to practice (the real challenge)  08:30 Make it work for your brain

    10 min

  4. JAN 30

    Ep 126. Tips for ADHD Goal-Haters: Make Goals Work for Your Brain!

    Struggling with goals as someone with ADHD? You’re not alone. In this video, I break down a practical, compassionate approach to making goals that actually fit your brain. We’ll cover: How to breathe life into your goals and make them meaningful Breaking goals into small, achievable steps Celebrating tiny wins to keep motivation alive Becoming flexible with restarts without shame Eliminating friction that gets in the way of progress If you want ADHD-friendly, no-shame strategies for achieving goals that matter, this episode is for you. group coaching eating with ADHD group 1:1 coaching

    11 min

  5. 12/17/2025

    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

  6. 12/09/2025

    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

  7. 12/03/2025

    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

  8. 11/25/2025

    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
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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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