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. 9 DE MAR.

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

    Send a text 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

  2. 21 DE FEV.

    Rewards That Actually Work For ADHD

    Send a text 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

  3. 30 DE JAN.

    Try Different, Not Harder with the ADHD Scientific Method

    Send a text 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

  4. 9 DE JAN.

    Give Better Conversation with ADHD

    Send a text 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

  5. 12/12/2025

    ADHD-Smart Strategies For Food, Drink, And Fun

    Send a text 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

  6. 05/12/2025

    How To Navigate Family Gatherings When You Have ADHD

    Send a text Here's a practical plan to make holiday gatherings calmer and kinder for ADHD brains. We can't control our relatives, but we can control our expectations, our choices, and our escapes.  • reframing holidays with self-acceptance • planning for positives and known triggers • early warning signs and emotional check-ins • discreet breaks to reduce overload • food boundaries and bringing safe options • limiting or skipping alcohol to stay regulated • focusing on what we can control

    5 min

  7. 23/11/2025

    Choose Meaning Over Mayhem: Enjoy the Holidays with ADHD

    Send a text Holidays can overwhelm ADHD brains; here is a practical framework to plan earlier, simplify tasks, and protect energy instead of chasing perfection. Alex describes concrete steps to pick core traditions, delegate with confidence, and keep routines steady so joy comes through. • drivers of holiday overwhelm for ADHD • plan early  • write and keep a usable plan • protect routines and add flex time • choose core people, traditions, and activities • say no to low-value events • delegate, simplify, and use shortcuts • share the workload at home • shift perspective when plans go wrong • manage ADHD symptoms with sleep, food, movement, and mindfulness  • key takeaways and next steps in the series If you found this useful, come back next Tuesday for tips about making the most of those holiday get togethers!

    8 min

  8. 14/11/2025

    Late, Lost, And Overwhelmed At Work

    Send a text We lay out how ADHD shows up at work—mismanagement of our time, poor working memory, disappointing performance, irritability, impulsivity—and how falling behind often feels like a personal failing.  Once you identify which behaviors are ADHD-related, you know what you can change and figure out how to approach it. • time blindness, time optimism, and missed deadlines • meeting pitfalls and memory overload • slow writing, perfectionism and bottlenecks • environmental barriers    secrecy, shame, and burnout • irritability, impulsivity and reputation risks • reframing strengths to land as value • next steps and where to learn more Have I missed something that is keeping you from doing your best at work?

    7 min
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Sobre

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!

Informações

  • Criado por
    Alex Delmar Coaching
  • Anos de atividade
    2025 - 2026
  • Episódios
    43
  • Classificação
    Livre
  • Copyright
    © 2026 Thoroughly ADHD
  • Site do podcast
    Thoroughly ADHD