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Welcome to Hacking Your ADHD, where you can learn techniques for helping your ADHD brain. ADHD can be a struggle, but it doesn't always have to be. Join me every...
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Welcome to Hacking Your ADHD, where you can learn techniques for helping your ADHD brain. ADHD can be a struggle, but it doesn't always have to be. Join me every Monday as I explore ways that you can work with your ADHD brain to do more of the things you want to do. If you have ADHD or someone in your life does and you want to get organized, get focused and get motivated then this podcast is for you.
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Transcribed
12 OCT 2026 · Hey Team! This week I'm talking with someone who has an impressive 12 years of podcasting and over 800 episodes, Eric Zimmer, is the host of The One You Feed podcast, taking the name from the parable of the two wolves inside you and asking which one grows, well, it's the one you feed. After struggling with heroin addiction and homelessness in his twenties, Zimmer became deeply interested in how people make lasting changes in their lives. Drawing on both behavioral science and his own experience with addiction and recovery, Zimmer's work focuses on exploring behavior change, meaning, and what helps people build better lives. Zimmer is also the author of How a Little Becomes a Lot. In our conversation, Eric and I talk about why lasting change is usually built with the small, unglamorous days after the big moment and not in the moment itself. We explore how structure can reduce the need for willpower, how it can help separate deciding from doing, and how change becomes easier when we treat it as a skill to practice rather than a test of character. And while Eric hasn't been diagnosed with ADHD himself, we still get into topics like time blindness, using tools without shame, and why a little bit of something often beats a lot of nothing. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/317 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This episode's Top Tips:
- Change is a skill you can get better at, not a trait that is set in stone. While it can feel impossible to change at first, it is something that we can get better at, it just takes practice. This doesn't mean that the process will be easy, just that if you keep at it you can make progress.
- When possible, make the decision about what you're going to do, before you're in the moment of having to act. By giving yourself a little structure, you're not asking yourself to make a fresh decision every minute. And while you'll still have a choice to make when the time comes, you've already made that choice at least a little easier.
- Often our plans are built out of our best case scenarios and can break down when we hit the speed bumps of real life. So it's important that we remember that a little bit of something beats a lot of nothing. This means that we want to decide the minimum version of what we're doing instead of relying on that best case scenario.
Transcribed
9 OCT 2026 · Welcome to Hacking Your ADHD. I'm your host, William Curb, and I have ADHD. On this podcast, I dig into the tools, tactics, and best practices to help you work with your ADHD brain. Today, I'm joined by Skye Waterson for our Research Recap series. In this series, we take a look at a single research paper, dive into what it says and how it was conducted, and try to find practical takeaways. In this episode, we're discussing a paper called "Evaluating Attention-Deficit/Hyperactivity Disorder (ADHD): A Review of Current Methods and Issues." This is a continuation of what we were talking about two weeks ago. This is Part 2 because the paper was so long and densely packed with information. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/316 https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link https://tinyurl.com/y835cnrk - YouTube
Transcribed
5 OCT 2026 · Hey Team!
This week I'm talking with Dana K. White, the creator of A Slob Comes Clean and the author of Decluttering at the Speed of Life, How to Manage Your Home Without Losing Your Mind, and her newest book Procrastinators Get Stuff Done: How to Go from Overwhelmed to Finished. Her work grew out of her own struggles with clutter and home management, and she's become known for practical, reality-based strategies designed for people who feel like traditional organizing advice just doesn't work for them. This was a real fun episode and I just gotta say that I love that title, A Slob Comes Clean - it's a pun, it tells you exactly what to expect and gives that little of hey I was there too and we both can get out. Also as a slob myself, it's very validating. So, in our conversation today we work through her decluttering methodology, from where we should start to where something goes to how we really should be using containers. We also talk about clutter thresholds, family-buy-in, ways to reframe what a win actually looks like. She also shares some of the ways her advice has changed over the years, including things she used to recommend and now recommends against. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/315 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips
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- When putting stuff away it's important to decide where you'd look for an item and put it there instead of just thinking about where it "should" go. By putting something where you'd look for it first, when it comes time to look for the thing you know exactly where to go.
- While a container's first job is to hold things, it also serves as a way to set limits on how much of something can go in there. When the container is full, that's it, that's the limit and that decision is made for you.
- If we can change our goals from "done" to "better" we can shift our entire mentality around cleaning, organizing and decluttering. Instead of needing to set aside a whole weekend to completely upend your house, you can do five minutes and that progress still counts as a win.
Transcribed
28 SEP 2026 · Hey Team! This week I'm talking with Dr. Jolene Brighten, a naturopathic doctor, women's health educator, and author whose work focuses on hormones, reproductive health, and the ways hormonal changes can affect women across their lifespan. She's the author of Beyond the Pill and Is This Normal?, and her newest work, ADHD and Women, coming out October 6th, explores the intersection of hormones and ADHD in women. I know hormones and ADHD is a topic we've explored before, but Dr. Brighten was a delight to have on the show, and this conversation went in all kinds of directions. So yes, we talked about how hormonal shifts across your life affect ADHD symptoms, why medication can sometimes feel less effective at different points, and some of the ways those changes may show up differently for women with ADHD. But we also got into the much more practical question of what you actually do when you know your brain isn't going to perform exactly the same way every day, like externalizing executive function instead of trying to remember harder, building small pleasures into the day, and recognizing that sometimes the best intervention isn't the full protocol, it's finding the smallest lever you can actually pull. Dr. Brighten's Book ADHD & Women: https://drbrighten.com/adhd-and-women/ Dr. Brighten's Website: https://drbrighten.com/ Dr. Brighten's Instagram: https://www.instagram.com/drjolenebrighten Dr. Brighten's Youtube: https://www.youtube.com/@DrJoleneBrighten Dr. Brighten's Tiktok: https://www.tiktok.com/@drjolenebrighten Dr. Brighten's Facebook: https://www.facebook.com/drbrighten/ If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/314 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips
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- With ADHD it's often said that we know what to do, but have trouble executing on those ideas. For something like exercise, the best idea is then to work towards making it accessible. Instead of focusing on getting the biggest result, we can look toward what we actually enjoy doing and can sustain, even if for just a little bit, we're going to see far more consistent results.
- It's important to remember that everything has a cost, even if we're not noticing it at the moment. These costs can compound when we're not paying attention and lead us to wonder why doing just one simple task can leave us exhausted. This doesn't mean that we necessarily need to be doing less, but it does mean we need to pay extra attention to what something is actually going to cost us.
- Our brains are not meant to be at peak productivity all month, and that applies doubly if you experience a cycle. As Dr. Brighten says, "that is [just] how you are physiologically designed." This means that it's important that we're giving ourselves grace and letting ourselves block out time on the calendar for when we're not going to be at our peak (and again, we do not need to be at our peak all the time, or even most of the time; it's called the peak for a reason).
Transcribed
25 SEP 2026 · Welcome to Hacking Your ADHD. I'm your host, William Curb, and I have ADHD. On this podcast, I dig into the tools, tactics, and best practices to help you work with your ADHD brain. Today, I'm joined by Skye Waterson for our Research Recap series. In this series, we take a look at a single research paper and dive into what the paper says, how it was conducted, and try and find any practical takeaways. In this episode, we're going to be discussing a paper called Evaluating Attention Deficit and Hyperactivity Disorder, ADHD: A Review of Current Methods and Issues. And this paper is a narrative review that surveys the current landscape of ADHD diagnosis, where the DSM criteria came from, how they've evolved, and any known problem areas that are in there. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/313 https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link https://tinyurl.com/y835cnrk - YouTube https://www.patreon.com/HackingYourADHD - Patreon
Transcribed
21 SEP 2026 · Hey Team! This week I'm talking with Dr. Jennie Byrne, a board-certified psychiatrist and neuroscientist with over 20 years specializing in high-achieving professionals and adults with ADHD. She has a PhD in Neurophysiology and an MD from NYU with her psychiatry residency at Mount Sinai (pronounced SIGH-nye). Now she runs Constellation PLLC, a concierge telepsychiatry practice where she helps busy professionals manage their ADHD. In her most recent book, ADHD in Professionals: Embracing Your Brain, Dr. Byrne examines how ADHD shows up at work, and why some individuals thrive while for others everything looks great on paper, but underneath they're struggling. In this episode, we consider why the idea that "you're too high functioning to have ADHD" isn't a diagnosis and how often that same high performance at work can lead to a crash at home. We also play with the ideas of using anxiety as fuel and the costs that come with that, how productivity advice built for neurotypical brains can backfire for us and our environmental fit can make all the difference. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/312 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips
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- Your environment can play an important role in managing your ADHD, but it can cut both ways. A brain that loves working fast and connecting dots could easily be an asset in a high-stress fast-moving environment like the ER, OR or ICU. But then that same brain could fall apart when stuck in front of a pile of emails. Finding the right fit for you allows you to get the results without paying an extra cost you never intended to.
- While it is possible to use anxiety as a fuel to get stuff done, it often comes with a physiological cost. And it's important that we acknowledge the cost because it's too easy to let ourselves fall into the trap of letting anxiety provide all of our extra motivation which can then lead to chronic stress, health problems, and even a shorter lifespan.
- The idea that you're "too high functioning" to have ADHD often comes from a training gap and it is not diagnostic. High achievers are often able to hold it together at work but then fall apart at home, so it's important that you are able to express the totality of your existence with ADHD and find a clinician that is up to date on the current research.
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Transcribed
14 SEP 2026 · Hey Team! This week I'm talking with Dr. Megan Anna Neff, an AuDHD clinical psychologist, author, and educator. She holds a doctorate in clinical psychology from George Fox University, which she completed the same year that she was diagnosed as autistic. Dr. Neff has moved away from traditional clinical practice to focus on creating research-informed, lived-experience-centered, and emotionally resonant resources and training through her platform Neurodivergent Insights. In our conversation today, we discuss her diagnosis, how ADHD and Autism tend to run in families, and the ripple effects that can happen from there. We get into sensory processing and its role in burnout and self-regulation. We also hit on interoception, alexithymia, and self-care, and round things out with some frameworks and ideas on how we can work with our brains. It's a conversation of identity and self-attunement that I really enjoyed. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/311 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips
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- Alexithymia, sometimes called emotional blindness, is a trait where you can have difficulties processing or describing your emotions and is often felt in ADHD with the experience of going from 0 to 100 with an emotion. While this can feel impossible to work on in the moment, learning to name your emotions and tracking how you feel through socio-emotional training can provide measurable improvements.
- Self-care starts with figuring out where you're at, but most advice on self-care often assumes that you already know what you need. With ADHD and poor interoception that can be a hard read. When we're feeling dysregulated, often our first step needs to be checking in with ourselves, and as Dr. Neff suggests, creating more sensory predictability.
- Masking can train you out of listening to your body because it is a learned way of suppressing yourself. While this insight won't necessarily fix what's going on here, it gives you a starting point to notice when you're not listening to your body because you're just not noticing, versus when you've trained yourself out of it.
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Transcribed
11 SEP 2026 · Welcome to Hacking Your ADHD. I'm your host, William Curb, and I have ADHD. On this podcast, I dig into the tools, tactics, and best practices to help you work with your ADHD brain. Today, I'm joined by Skye Waterson for our Research Recap series. In this series, we take a look at a single research paper and dive into what the paper says, how it was conducted, and try and find any practical takeaways. In this episode, we're going to be discussing a paper called "Psychological Implications of Exclusion in Individuals with ADHD Symptomatology." That's a hard word there. This study asked a deceptively simple question: when people with ADHD symptoms are socially excluded, do their bodies respond differently than those without ADHD?
And so basically, what we're talking about today is RSD, or Rejection Sensitive Dysphoria, which is something that a lot of people have really started to resonate with, but there isn't a ton of research on yet. And I think this is a great place for us to kind of dive in on that research. So let's get into it. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/310 https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link https://tinyurl.com/y835cnrk - YouTube https://www.patreon.com/HackingYourADHD - Patreon
Transcribed
7 SEP 2026 · Hey team!
This week I'm talking with James and Sam Brown, co-authors of Focus: The ADHD guide to productivity that actually works - James is a science communicator with a PhD in Biomedical Science, and 20+ years in academia and Chair of the adult ADHD charity ADHDadultUK. Sam, also known as Mrs. AuDHD online, is an Executive Administrator with ADHD-informed PA expertise, an ADHD coach, Director and Secretary of JBHD Ltd, and a Trustee of ADHDadultUK. Together (with Alex Conner) they co-host The ADHD Adults podcast. As both of them were diagnosed as adults, they use their lived (but evidence-based) experience with late diagnosis to help others navigate their own ADHD and Autism. In this episode we spend some time talking about their book and the very ADHD process in which it was written. But we also cover the gamut of boundaries (both with ourselves and others), the need to keep doing and how hard it can be to give ourselves credit or accept it from others. This is a deep episode where the themes of self-acceptance and how that swirls through burnout plays a big role. And of course we also discuss all the usual ADHD shenanigans and how some days the ADHD just wins. If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/309 YouTube:Â https://tinyurl.com/y835cnrk Patreon:Â https://www.patreon.com/HackingYourADHD This Episode's Top Tips
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- The things we say no to are often just as important as the things we say yes to. With ADHD we often run on a default mode of saying yes to every interesting thing that we come across, but we simply don't have the time or capacity to say yes to everything. By choosing what we're saying no to, it gives us space to really embrace the "yeses" in our lives.
- While setting and maintaining boundaries with others can be difficult, it is often even harder to set them with ourselves. Playing directly with what we say no to, James says: "it's sometimes healthier to accept it may be a passion project now, but ask yourself, is it going to be in three months' time when you're stressed with everything else?" It's okay to let things go and change your mind about what's important.
- Try Sam's three-at-a-time rule. With two master lists (work and "side quests"), pull three tasks and focus on just doing those three until they're done. Once complete, move them to a done list, and you can move on to the next three. But also remember to periodically go through and delete what's no longer important in your lists. We all build up to-do's that no longer need to be and can be let go of.
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Transcribed
31 AUG 2026 · Hey Team! This week I got a chance to catch up with my good friend Brendan Mahan and talk with him about his upcoming book, Overcoming the Wall of Awful. Brendan is one of the first people I got to know in the ADHD space and I feel lucky to have done so because for one he's just an awesome guy, but also because his approach to ADHD has always just felt so real and coming from a place of lived experience. Brendan is the host of the ADHD Essentials Podcast, a board member of the Men's ADHD Support Group and the Director of Professional Resources for Calmer Con: Boston - and also one of the few people I know who gets me to sit down and listen because it's always worth hearing what he has to say. Today on the show we're going to be talking about a book that Brendan spent a decade being asked to write. After finding his co-writer, Alex Hughes Capell, Brendan brought us the book we've been waiting for. So for those of you who are unfamiliar, the Wall of Awful is a concept that Brendan developed to explain the metaphorical emotional barrier that builds up over time and makes starting basic, everyday tasks feel nearly impossible. Or, in simpler terms, the barrier that keeps us from starting what often feels like a simple task, such as doing the dishes or starting our homework. In our conversation, we discuss the ways that we build up these walls and also ways that we can work on getting past these walls (and what doesn't work). We also dive into the distinction between burnout and the wall and get into the nitty-gritty of the Wall of Awful. If you'd like to follow along on the show notes page you can find that at http://hackingyouradhd.com/308 YouTube: https://tinyurl.com/y835cnrk Patreon: https://www.patreon.com/HackingYourADHD This Episode's Top Tips
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- Worth restating here, the Wall of Awful is a metaphorical emotional barrier that builds up over time and makes starting basic, everyday tasks feel nearly impossible. And it's important to acknowledge that we can build this wall from both real and perceived failure.
- While smashing through our walls by activating through anger or anxiety often works, it's not always enough to get us completely through the wall. So while it may get us started it doesn't always get us to the finish line. As well, smashing often comes with a cost in terms of relationships, both to ourselves and to others who are hurt in the process of smashing through the wall.
- It's important that we're able to distinguish our walls from preferences and boundaries. While our walls are built out of the emotional response to failure, preferences aren't built out of failure. It may be something we don't like doing but we can get past it without reaching for our wall tools. And boundaries are choices that we make not out of our sense of failure but instead our sense of who we are.
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Welcome to Hacking Your ADHD, where you can learn techniques for helping your ADHD brain. ADHD can be a struggle, but it doesn't always have to be. Join me every...
show more
Welcome to Hacking Your ADHD, where you can learn techniques for helping your ADHD brain. ADHD can be a struggle, but it doesn't always have to be. Join me every Monday as I explore ways that you can work with your ADHD brain to do more of the things you want to do. If you have ADHD or someone in your life does and you want to get organized, get focused and get motivated then this podcast is for you.
show less
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