Thoroughly ADHD

Alex Delmar Coaching
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I'm Alex Delmar, a certified ADHD coach and person with ADHD. I'm here to share what I've learned so other people with ADHD can enjoy better lives!

  1. hace 4 h

    Time Blocking Works With ADHD When You Build In Choice

    Send us Fan Mail Time blocking gets labeled as “too rigid for ADHD,” but that take misses what actually helps an ADHD brain: clear external structure that still leaves room for choice. I walk through why time blocking can cut decision fatigue, reduce overwhelm, and make transitions less painful, especially if you struggle with time blindness, waiting mode, or the urge to chase whatever feels most interesting right now. I also share the key mindset shift that makes this work: think of your schedule like a house. Each block is a room with a purpose, not a prison cell. You decide what you do inside the room, but you stop trying to “sleep in the kitchen.” That simple framework makes it easier to protect what matters, from mundane responsibilities to meaningful time with friends and family, without relying on willpower alone. From there, I get specific about making time blocking ADHD-friendly. We talk about using shorter commitments to create urgency, breaking large projects into manageable pieces, and planning by the week so intermittent tasks do not vanish for months. I explain why you need more time in each block than the task “should” take, because real life includes setup, distractions, restarting, cleanup, and transitions. I also share two practical flexibility tools: swapping tasks within the same category and shifting timing without deleting the block entirely. If you want a low-stakes place to begin, I recommend starting with sleep and a wind down routine, then protecting that time like it is priceless. If this helps, subscribe to Thoroughly ADHD, share the episode with a friend who fights their calendar, and leave a review so more ADHD listeners can find it. What is the first time block you want to protect this week?

    8 min

  2. 24 jun

    ADHD Treatment Is Not A Luxury

    Send us Fan Mail ADHD can be expensive in a way that’s hard to see while you’re living it. The late fees look “random.” The unused subscriptions feel “small.” The groceries that spoiled seem like “bad luck.” Add it up over months and years, though, and you may realize you’ve been paying an ADHD tax that quietly drains your budget and your energy. I’m Alex Delmar, a certified ADHD coach and a person with ADHD, and I make a simple case: ADHD treatment isn’t a luxury, it’s an investment. We talk about the practical supports that can change your day-to-day life including ADHD medication, ADHD-specific cognitive behavioral therapy (CBT), and ADHD coaching. Then we get concrete with a listener-friendly checklist of common costs tied to poorly managed ADHD: forgotten memberships, impulse buys you never return, duplicate purchases because you can’t find what you own, replacement items you left behind, food waste, penalties from unopened mail, late payments, overdrafts, and even education costs from classes or programs that never fully crossed the finish line. We also zoom out to the costs that can sting the most: vehicle tickets and repairs from neglected maintenance, change fees from missed flights, wasted admission tickets, and lifestyle-specific losses like dead plants or tools ruined by being left out. Finally, I challenge you to consider the income side of the ledger: the difference between what you’re earning now and what you could be earning if your systems matched your ability. If you want a clear, no-shame way to understand what ADHD is really costing you and what support could save you, listen now, subscribe, share this with someone who needs it, and leave a review. What’s the biggest ADHD tax you’re ready to stop paying?

    5 min

  3. 12 jun

    Simple Working Memory Supports For ADHD

    Send us Fan Mail ADHD working memory makes everyday life feel harder than it “should,” from mental math to directions to staying on task. We share simple ways to offload information, reduce decision fatigue, and build a low-distraction setup that helps you follow through with your thoughts.  Working memory as an executive function and how it breaks down during real life demands Writing everything down to make problem solving easier and restart faster after distraction Using external cues like lists, labels, bookmarks, photos, and voice notes to reduce mental load Standardizing routines and choices to conserve energy and cut decision fatigue Quick meeting and conversation tactics like neutral focus, closing eyes on calls, and jotting thoughts down Getting slides, minutes, or recordings because real time note taking can cause missed infoWriting by hand for better retentionReduce interruptions with sound and visual barriers Check out the "Thoroughly ADHD" episode on improving working memory in conversation for more info on this topic

    7 min

  4. 9 mar

    Choose, Pair, and Scale Rewards To Start, Stick With, And Repeat Hard Tasks

    Send us Fan Mail How to choose effective rewards for your ADHD brain, rewarding yourself without guilt, and how to scale incentives. • finding rewards that you truly care about • adapting interests into short, medium, and large incentives • pairing rewards with exercise, mindfulness, sleep, and food • using immediate, drip-style motivation at each step • planning milestone rewards for long-term goals • keeping future rewards vivid with reminders • using token systems when your favorite things don't scale down

    8 min

  5. 21 feb

    Rewards That Actually Work For ADHD

    Send us Fan Mail We explore how practical, personal rewards make hard starts easier and sustain focus for an ADHD brain. We share simple ways to tune your space, pick better tools, and design rewards that stand out from defaults. • defining rewards as anything that reduces discomfort or increase enjoyment • shaping environment for easier starts and longer focus • selecting tools that add function and a touch of fun • using tokens as visible proof of progress • avoiding default behaviors as “rewards” • gifting future you • pairing rewards with sleep, movement, nutrition, and mindfulness

    5 min

  6. 30 ene

    Try Different, Not Harder with the ADHD Scientific Method

    Send us Fan Mail Tired of “try harder” being the only answer? There's a practical way to make ADHD strategies work in real life by borrowing the structure of the scientific method: name the problem and break it down, identify specific sticking points, brainstorm solutions, and try them out. Start by naming one concrete challenge and mapping the exact steps where things go sideways—decision fatigue, missing tools, bad time management, or too many moving parts. From there, brainstorm targeted changes using four guiding principles: keep tools close to the point of performance, make cues impossible to miss, schedule actions when energy and time align, and connect new behaviors to something you already do. The approach comes to life with a relatable example—clothes on the floor—and potential adjustments to solve the problem behavior. Turn experiments into progress with lightweight tracking—smiley faces, a quick grid, or a daily photo—so results are visible without adding stress. Decide whether to keep, tweak, or replace a strategy to make progress toward your goal. Along the way, maintain grace during off days, credit yourself for progress even if others don’t notice, and use rewards to wire new habits. The goal is to make everyday actions easier by design. If you’re ready to swap shame for strategy and build systems that actually stick, this technique offers a clear path forward. Subscribe, share with a friend who needs practical ADHD support, and leave a review to tell us your first experiment.

    6 min

  7. 9 ene

    Give Better Conversation with ADHD

    Send us Fan Mail We dig into why conversations feel so darn hard with ADHD and what you can do to improve your participation in them. We share tactics to track meaning, slow down your speech, steer small talk, and set up your environment so people feel heard and you feel calm. • ADHD working memory limits and filtering challenges • focus on themes and emotions rather than details • paraphrase to confirm understanding • direct small talk with curious, specific questions • honest resets when you lose the thread • pause before speaking to shape one clear point • slow speech to reduce false starts and interruptions • prepare short, upbeat answers to common topics • practical gaze strategies instead of strict eye contact • arrange your space to cut distractions • avoid multitasking and leave before energy crashes • center the goal that others feel understood Thank you for your time! Please come back next week for a new episode of Thoroughly ADHD

    7 min

  8. 12/12/2025

    ADHD-Smart Strategies For Food, Drink, And Fun

    Send us Fan Mail Here are some ADHD-smart strategies to enjoy parties without the food and drink hangover. Simple guidelines, seating choices, and exit cues help you feel good during the event and the next day. • why parties and holidays increase impulsive eating and drinking  • how poor interoception and dopamine drive overindulgence  • pre-event routines that lower risk  • buffet scanning and one-plate strategy  • seating away from food and staying engaged  • no-seconds rule for buffets and dinners  • starting with a non-alcoholic drink  • mood check-ins to prevent emotional eating and drinking • setting time or cue-based exits  • planning with compassion for future you If you have any questions about this topic or you want to develop an individualized plan for yourself, I'm here for you

    8 min
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I'm Alex Delmar, a certified ADHD coach and person with ADHD. I'm here to share what I've learned so other people with ADHD can enjoy better lives!

Información

  • Creador
    Alex Delmar Coaching
  • Años de actividad
    2025 - 2026
  • Episodios
    46
  • Clasificación
    Apto
  • Copyright
    © 2026 Thoroughly ADHD
  • Mostrar sitio web
    Thoroughly ADHD