The ADHD Clarity Coach: ADHD Crash Course

Donae Cannon
  • 4.7 (14)
  • 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. 2d ago

    The Goldilocks Zone of ADHD Focus (And How to Find Yours)

    NOW OPEN! Learn more about our group! https://theadhdclaritycoach.com/page/adhd-group-coaching-program A lot of us with ADHD have the same problem Goldilocks had — we're looking for "just right," not too much, not too little.  In this episode, we're why finding that just-right zone of pressure is the key to getting started, staying focused, and actually finishing what matters (without white-knuckling through it). You'll learn what body doubling actually is, why announcing your plans out loud can help OR backfire, and how to figure out what kind of gentle accountability works for your brain. Timestamps:  00:00 — The Goldilocks problem with ADHD attention  01:00 — Why deadlines feel like the only way to get moving  02:00 — Finding your "just right" pressure zone  03:00 — What body doubling actually is (and isn't)  04:00 — Why announcing your plans can backfire  05:00 — How to find what works for your brain #executive functioning #body doubling, #ADHD focus tips

  2. Aug 11

    Why Traditional Organizing Advice Fails ADHD Brains — And What to Do Instead

    Struggling to stay organized with ADHD? You're not lazy or "bad at this" — most organizing advice just isn't built for how our brains actually work. In this episode, I break down how to create home, digital, and project organization systems that support ADHD memory and reduce overwhelm — instead of fighting against it. You'll learn: ✅ The real definition of "organized" (hint: it's not about looks) ✅ How to balance memory vs. visual overwhelm ✅ Why clear, contained storage works better than hiding things away ✅ How to organize by "point of action" to reduce friction ✅ How to build "drop zones" so you stop losing your keys, phone, and mail ✅ Why "good enough" beats Pinterest-perfect organizing ✅ How to build resets into your system so it actually lasts Whether you're organizing your kitchen, closet, home office, or digital files, these ADHD-friendly organizing tips are designed to work with your brain, not against it. Chapters: 0:00 – Why organizing feels so hard with ADHD 1:00 – Balancing memory vs. overwhelm 2:00 – Clear storage & container depth 3:00 – Labeling for your brain, not everyone else's 4:00 – Why traditional organizing advice falls short 5:00 – Organizing by point of action (shoe example) 6:00 – Real client examples: toothbrushing stations & trash cans 7:00 – Building categories that make sense to YOU 8:00 – Drop zones: how to stop losing your keys 9:00 – Good enough vs. Pinterest-perfect 10:00 – Why every system needs regular resets 11:00 – How to work with me (1:1 & group coaching) 💛 Want personalized support building a system for your ADHD brain? 1:1 Coaching: https://theadhdclaritycoach.com/page/individual-coaching Group Coaching Program: https://theadhdclaritycoach.com/page/adhd-group-coaching-program #ADHD #ADHDOrganizing #ADHDCoach #ADHDTips #NeurodivergentFriendly #ADHDBrain #ADHDLife #OrganizingTips #ADHDCoaching

  3. Apr 28

    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

  4. Apr 15

    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

  5. Apr 15

    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

  6. Mar 31

    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. Mar 24

    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

  8. 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

See All (138)

4.7
out of 5
14 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