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. 17H AGO

    Ep 134: ADHD & Time Blindness: Practical Strategies That Work in Real Life

    https://theadhdclaritycoach.com 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. ✨ If you want more support, check out my group coaching program (link below). 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

  2. MAR 24

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

    WATCH ON YOUTUBE 👥GROUP COACHING 👤1:1 COACHING ✉️ MAILING LIST 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

  3. MAR 24

    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

  4. MAR 17

    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

  5. MAR 10

    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

  6. 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

  7. FEB 18

    Ep 127. ADHD Friendly Mindfulness Tips

    👥 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

  8. 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
See All (133)

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... 

Information

You Might Also Like