The ADHD habits podcast

Monique Suidgeest
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  • Kids & Family
  • Updated Daily

Bite sized episodes sharing science-backed, practical habits to help children with ADHD thrive at school and at home.

  1. 20h ago

    Finding the sport that fits your child

    Sport can be transformative for children living with ADHD, but only when the fit is right. In this episode Mon explores what a 2024 meta-analysis tells us about which types of sport work best for the ADHD brain and why, and what to look for in a coach that makes all the difference. She also shares her own experience finding the right sport for her son who lives with both ADHD and autism, and the four questions every parent should ask before signing their child up. Hit play and find out how the right sport could become the best part of your child's week. SCIENCE REFERENCES Qiu, C., Zhai, Q., & Chen, S. (2024). Effects of practicing closed- vs. open-skill exercises on executive functions in individuals with attention deficit hyperactivity disorder: A meta-analysis and systematic review. Behavioural Sciences, 14(6), 499. Pontifex, M.B., Saliba, B.J., Raine, L.B., Picchietti, D.L., & Hillman, C.H. (2013). Exercise improves behavioral, neurocognitive, and scholastic performance in children with attention-deficit/hyperactivity disorder. Journal of Pediatrics, 162(3), 543–551.

    4 min

  2. 1d ago

    Shame, guilt and your ADHD Child

    Shame and guilt are not the same thing, and for children living with ADHD the difference matters. Shame builds slowly over years of correction and comparison, and Mon unpacks the research, explains why children living with ADHD accumulate it faster than their peers, and shares the daily habits that interrupt that pattern before it takes hold. Hit play and find out what small, consistent actions can do to protect your child. Be Everything You Are! Organiser SCIENCE REFERENCES Brown, B. (2010). The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are. Hazelden Publishing. Dodson, W. (n.d.) Musser, E.D., et al. (2016). Emotion regulation and criticisms in families of children with ADHD. Journal of Abnormal Child Psychology, 44(3).

    6 min

  3. 2d ago

    Small steps, big results for ADHD kids

    If your child shuts down the moment a big assignment lands in front of them, this episode will help you understand exactly why, and what to do about it. Mon explains the research behind executive function development in children living with ADHD, including why their planning and organising skills can run years behind their peers, and introduces task chunking as a simple daily habit that changes everything. You will learn a practical strategy you can use at home tonight to help your child start, stay on task and finish. Hit play and find out how breaking things down builds them up. Be Everything You Are! Organiser SCIENCE REFERENCES Barkley, R.A. (2012). Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.

    5 min

  4. 3d ago

    Sound sleep starts with the right noise

    If sleep is a nightly battle in your house, this episode is for you. Mon breaks down why the ADHD brain struggles to switch off at night and what the research tells us about using sound to help. She also shares what bedtime actually sounds like in her house, rangehood, music, podcasts and all. Hit play and find out how something as simple as sound could change your child's nights. SCIENCE REFERENCES Cortese, S., Faraone, S.V., Konofal, E., & Lecendreux, M. (2009). Sleep in children with attention-deficit/hyperactivity disorder: Meta-analysis of subjective and objective studies. Journal of the American Academy of Child and Adolescent Psychiatry, 48(9), 894–908.  Rosalez, E., Johnson, C. M., Bradley-Johnson, S., & Kanouse, S. (2020). Effects of White Noise on Off-Task Behavior and Sleep for Elementary-Age Students with ADHD. Child & Family Behavior Therapy, 42(1), 20–36. https://doi.org/10.1080/07317107.2019.1690735

    5 min

  5. 4d ago

    The one supplement worth talking about

    Of all the nutritional strategies researched in relation to ADHD, omega-3 fatty acids have the strongest and most consistent evidence behind them. In today's episode Mon breaks down exactly what omega-3s do in the ADHD brain, what the research says about food versus supplements, and how to actually build this habit with a child who would rather do anything than swallow fish oil. She also shares how it really looks in her own house, chocolate chips and all. If you have been wondering whether omega-3s are worth it, hit play. The answer might surprise you. SCIENCE REFERENCES Chang, J.P., Su, K.P., Mondelli, V., & Pariante, C.M. (2018). Omega-3 polyunsaturated fatty acids in youths with attention deficit hyperactivity disorder: A systematic review and meta-analysis of clinical trials and biological studies. Neuropsychopharmacology, 43(3), 534–545. Hawkey, E., & Nigg, J.T. (2014). Omega-3 fatty acid and ADHD: Blood level analysis and meta-analytic extension of supplementation trials. Clinical Psychology Review, 34(6), 496–505. Parletta, N., Niyonsenga, T., & Duff, J. (2016). Omega-3 and omega-6 polyunsaturated fatty acid levels and correlations with symptoms in children with attention deficit hyperactivity disorder, autistic spectrum disorder and typically developing controls. PLOS ONE, 11(5). Bos, D.J., Oranje, B., Veerhoek, S., et al. (2015). Reduced symptoms of inattention after dietary omega-3 fatty acid supplementation in boys with and without attention deficit hyperactivity disorder. Neuropsychopharmacology, 40(10), 2298–2306.

    5 min

  6. 5d ago

    You cannot pour from an empty cup

    This one is for you, the parent who gives everything and often forgets to save a little for themselves. In today's episode Mon talks about the science behind parental self-care and why looking after yourself is one of the most important things you can do for your child living with ADHD. She also shares how low tox living has become a big part of her family's life, why she started paying attention to what goes into her everyday makeup, and the brand she genuinely loves and trusts. If you have been putting yourself last, hit play. This one is your permission slip. MG Naturals SCIENCE REFERENCES Zucca, F.A., Segura-Aguilar, J., Ferrari, E., et al. (2017). Interactions of iron, dopamine and neuromelanin pathways in brain aging and Parkinson's disease. Progress in Neurobiology, 155, 96–119. European Commission Scientific Committee on Consumer Safety (SCCS). (2021). Opinion on titanium dioxide in cosmetic products. European Commission. Salvatori, C., et al. (2022). Titanium dioxide nanoparticles in food and cosmetics: Safety assessment and regulatory framework. International Journal of Environmental Research and Public Health, 19(16), 9784. Mikolajczyk, R.T., et al. (2009). Social support and stress among university students in 23 European countries. Journal of Epidemiology and Community Health, 63(10), 798–804.

    5 min

  7. 6d ago

    Set up their space for success

    The environment your child lives in is either making their day easier or harder, and for children living with ADHD it makes an enormous difference. In today's episode Mon explores one of the most powerful principles in habit science: that the right behaviour becomes far more likely when the space around us is designed to support it. You will learn how to look at your child's room through fresh eyes, what to change, what to remove, and how to involve your child in building a space that actually works for them. If you have ever tidied a bedroom only to watch it unravel by Tuesday, this one is for you. Hit play and find out how to set your child up to thrive on their own terms. SCIENCE REFERENCES Clear, J. (2018). Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. Avery Publishing. Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House. Wansink, B. (2006). Mindless Eating: Why We Eat More Than We Think. Bantam Books. (Environmental design principles applied to behaviour change.) Thaler, R.H., & Sunstein, C.R. (2008). Nudge: Improving Decisions About Health, Wealth, and Happiness. Yale University Press.

    5 min

  8. May 29

    Why bouncing is brain medicine for kids

    If your child with ADHD seems to need constant movement, this episode will change the way you see it. Today Mon explains the science behind bouncing and jumping, and why rhythmic, repetitive movement is one of the most powerful tools you have for helping your child regulate their nervous system and focus. You will learn exactly what is happening in the brain during movement, why it matters so much for children living with ADHD, and how to build it into your daily routine without any fuss using a simple habit stack strategy. Hit play and discover why a mini trampoline might just be the best investment you make this year. SCIENCE REFERENCES Blomqvist, S., Olsson, J., Wallin, L., Wester, A., & Rehn, B. (2013). Adolescents with intellectual disability have reduced postural balance and muscle performance in trunk and lower limbs. Research in Developmental Disabilities, 34(1), 198–203. Archer, T., & Kostrzewa, R.M. (2012). Physical exercise alleviates ADHD symptoms: Regional deficits and development trajectory. Neurotoxicity Research, 21(2), 195–209. Ratey, J.J., & Hagerman, E. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown and Company. Wilkes, S., Cordier, R., Bundy, A., Docking, K., & Munro, N. (2011). A play-based intervention for children with ADHD: A pilot study. Australian Occupational Therapy Journal, 58(4), 231–240.

    5 min
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About

Bite sized episodes sharing science-backed, practical habits to help children with ADHD thrive at school and at home.

Information

  • Creator
    Monique Suidgeest
  • Years Active
    2K
  • Episodes
    41
  • Rating
    Clean
  • Copyright
    © Monique Suidgeest
  • Show Website
    The ADHD habits podcast