ADHD Coach Katherine Sanders

In this episode, Katherine, your ADHD coach, dives deep into the personal nuances of ADHD, discussing its complexity and the importance of understanding your own unique ADHD profile.

Key Points Discussed:

• Understanding ADHD: A breakdown of ADHD's neurological underpinnings and how they affect behaviors and cognitive functions.
• The Misconceptions: Addressing the common misunderstandings about ADHD, such as the notion of a 'deficit' of attention and what hyperactivity might look like across different ages and activities.
• Personal ADHD Profile: The importance of recognizing your individual ADHD characteristics and how this self-awareness can improve your management strategies.
• Executive Functions and ADHD: How ADHD impacts executive functions like planning, organization, and emotional regulation, and why understanding this can change how you manage daily tasks and long-term goals.

Episode Highlights:

• Personal Stories: Katherine shares insights from her experiences and observations, emphasizing the varied manifestations of ADHD.
• Scientific Insights: Discussion on brain structure differences in people with ADHD, focusing on dopamine levels and brain connectivity.

Tools and Resources Mentioned:

• Self-Assessment Techniques: Suggestions for beginning to map your own ADHD traits, including journaling and using apps for behavioral tracking.
• Community Insights: Encouragement to engage with others’ experiences, fostering a deeper understanding of ADHD's diversity.

Call to Action:

• Self-Observation Invitation: Katherine encourages listeners to use this week for self-observation. Notice how ADHD manifests in your daily life and consider how your unique traits affect your productivity and emotions.
• Connect with Katherine: Reach out via direct message on social media or leave a review on the podcast platform if you find this episode valuable.

Next Episode Tease:

• Stay tuned for the next episode, where Katherine will explore how to manage and optimize executive functions, essential for anyone looking to harness their ADHD in the workplace, whether you're a solo entrepreneur or managing a team.

Thank you for joining us in this enlightening journey into understanding ADHD and its impact on personal and professional life. We hope you find this episode not only informative but also empowering.

Connect with Katherine here:

Website

Instagram

Tiktok

Facebook

Youtube

LinkedIN

Threads 

Links to Tools and Further Reading:

• Link to ADHD Presentation Tool

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Welcome my friend.

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It is ADHD.

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Peripheral possibilities.

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And I am ADHD, coach Katherine.

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This week, we're going to do

things slightly differently,

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but bear with me you'll find it.

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Really helpful.

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I just want to take a

second to say thank you to.

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The people who get in touch.

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And let me know that they

appreciate the podcast.

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That is helpful that

they learn new things.

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And most of all that they feel.

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Connected.

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And scene.

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And understood.

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As well as finding things that

they can use in their daily life.

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That is exactly what I

intended with this podcast.

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And it makes me so joyful on

a really deep level to know

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that I can offer this to you.

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As regularly as possible.

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Ideally every week.

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And if you've enjoyed the

podcast, I appreciate a quiet.

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Direct message in social media.

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As much as a review on

any podcast platform,

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because I hope that the right

people will find a podcast.

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And I guess a review would

help, but it's not a big deal.

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Anyway, I've always hated podcasts

that start with a very long

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sang queue and ask for reviews.

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So this week.

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I thought it would be really

interesting to start looking at.

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How we can really take in.

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To what is good.

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And powerful and.

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All the potential that we have.

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With ADHD.

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I've talked a little bit about this

in episodes on strengths and hope.

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Positive thinking is really

powerful and reshapes your brain.

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It's a constant seam in the podcast, but

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I think now is a good time

to be more clear about it.

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And so this first episode,

we're going to look at.

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Why it's really important

to understand your ADHD.

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And then think about.

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How that helps us to manage our own ADHD.

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And develop our personal growth.

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So if this is the first time

you're hearing me in the podcast.

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I'll just say that ADHD.

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Attention deficit hyperactivity disorder.

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It's a neuro developmental difference.

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It's foundations are largely genetic.

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Although some people can develop ADHD

like symptoms after experiencing trauma.

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Through brain injury.

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Through other things like lead poisoning.

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It can affect your brain.

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But most people.

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Who have what we call ADHD.

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Are genetically different.

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And so they come from new

to a divergent families.

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The most common reason

for that is that we have.

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A few genes,

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we think they're surviving

500 genes at the moment.

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Which are connected to EDH D.

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So there's no one.

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That is going to change

how you experience ADHD.

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The irony is although it's called

attention deficit hyperactivity disorder.

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Very often we have a lot of attention.

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It just goes in a direction

that perhaps we hadn't planned.

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Or if you're a parent, that your

child has a lot of attention for.

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It's the latest game or for their

friends or for their TV show.

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If you were a business owner.

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You have a lot of attention for one

aspect of your work might be the social

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media engagement, which I'm very fond of.

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And not very much attention for the

actual thing that makes things work.

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Which could be admin, it could be

a CPD, it could be bookkeeping.

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So the idea that we have a

deficit of attention is incorrect.

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As for hyperactivity.

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Most people experience some hyperactivity.

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Fetty often when we're younger,

it presents physically.

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And.

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Although I used to think, oh

no, I'm never been hyperactive.

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I was a very bookish child

and I did read a lot.

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I realized that was also part of my

hyperactivity, because I would read

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two or three books at the same time.

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Hyperactivity comes in different forms.

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And for young girls,

especially it's channeled into.

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Activities that are socially acceptable.

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Somebody like me who did four

dance classes per week cycled

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everywhere and just never sat still.

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I wasn't diagnosed as hyperactive because

I was doing things that were acceptable.

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A lot of people are missed in childhood.

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Because the hyperactivity.

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Isn't very obvious and they

may be able to get by in class.

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If you go back through the episode,

I talk a lot about how different

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stages in our life, different

hormonal stages, different.

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Demand stages.

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Can meet our ADHD more obvious,

but it's usually there from birth.

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And what is ADHD?

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There is a physical difference.

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No.

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I know that I am not a scientist.

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But I do know that brain scans.

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Illustrate differences in ADHD brains.

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On brain scans.

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And studies.

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They have discovered

that people with ADHD.

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Generally Huff.

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Center connections between

regions of their brain.

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Especially, those are related

to managing impulsive behavior.

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We tend to have lower levels.

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Or lower numbers of dopamine

transmitter, neurons.

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And so these differences, both

structural in terms of connection.

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And chemical in terms of

the noodle transmitters.

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That we.

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Produce.

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Indicate ADHD.

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Of course.

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Whether we are affected

by that depends a lot.

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On our circumstances

and our stage in life.

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And that's why ADHD is

such a unique condition.

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It is a disability for many people.

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Some people don't experience

it as a disability.

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And that is wonderful.

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It is largely dependent upon

their life circumstances.

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And what I call flavor of

ADHD is that they have.

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Until, when I talk about ADHD, Although

it has very common traits, which many of

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us meet the criteria for in an assessment?

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It is a very personal constellation.

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When I think of ADHD and autism.

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I think of a three-dimensional map.

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Dr.

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Lorna wing described autism

as a spectrum condition.

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And I do think there's groans

for ADHD being the same.

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But I'm not a scientist.

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So I will stay in my lane.

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And I would just say for me

personally, It's a spectrum.

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And of course that means that some people

find they are not very much affected by

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it, but others are extremely affected.

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So your personal impact of ADHD.

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We'll be unique.

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When you find other people with ADHD.

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It is my hope that they also

understand this is a unique condition.

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And your personality.

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Your background.

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Your stage in life, as well

as your own genetic makeup.

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We'll have a big impact

on how you experience.

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This cluster of differences

that we have grouped together.

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To call ADHD.

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And the reason I say that is important is

because when we try to apply our standard.

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Or our definition of ADHD to other people.

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It fairly quickly becomes a competition.

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And given how.

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Sensitive.

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We are.

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To rejection.

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How easily we are

emotionally dysregulated.

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It's so important.

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That we have in our minds at the

beginning of any conversation with

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someone else who may have ADHD.

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That their experience will be different.

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Today, I want to focus on your ADHD

and why it's so important that you

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recognize where you are affected.

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Dr.

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Barkley has talked about

executive function as to who.

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Fought.

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When, how and why?

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Circuits of your brain all being affected.

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That's your executive functions.

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We can label them as planning,

prioritization, organization, tame

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awareness, emotional regulation.

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All of these things.

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That fundamentally ADHD

affects who you are.

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For you do.

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When you do it.

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How you do it.

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And how you feel about doing it.

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And there.

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How do you feel about it?

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The meaning is the hot circuit.

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That's the one that's most likely to get

us into bother with impulsive behavior.

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With emotional dysregulation.

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And it's also important.

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Because when we are in a state

of chronic stress, Because our

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emotions are all over the place it

changes the structure of your brain.

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Your amygdala , literally get bigger.

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When you are in a state of chronic

emotional dysregulation, anxiety, stress.

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All these other.

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Difficult conditions.

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And unfortunately.

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It means that other parts of your brain.

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Are less functional.

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They don't go away.

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And it's not permanent.

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But.

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What we pay attention

to it literally grows.

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If we are emotionally struggling,

if we're feeling anxious, upset,

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If we're chronically, If we

have a chronic negative view

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of ourselves and of our life.

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It's going to change your brain even more.

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When you have ADHD, It's really important.

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That you have this awareness of

how you're thinking and feeling.

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Affecting your brain.

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On top of your.

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Foundational difference.

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With ADHD.

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How can you discover what

your flavor of ADHD is?

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We talk about ADHD presentations.

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And the old days it was called add, then

they were called ADHD typesIn general,

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there are three broad presentations.

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Which are hyperactive.

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Combined.

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And.

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In attentive.

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They're fairly obvious.

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When you describe something like

that to Hey, productive or that.

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Hey, per kinetic on the go.

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Very agitated, physically

active, but also.

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Cognitively very active and

Always thinking, always chatting.

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Perhaps.

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You have a very variable

processing, young person who

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just chats from the minute their.

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He's open until the

minute they go to sleep.

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Of course that's not diagnostic by any

stretch of the imagination, but if they

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have ADHD, It's a good chance that they

may be high, productive presentation.

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And attentive presentation.

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ADHD is, as you would expect.

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The DG me.

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Perhaps needs to be

prompted to pay attention.

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You may find that like me.

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You often forget what you were doing.

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Within a couple of seconds

of starting a task.

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And then you need to bring

yourself back to focus it hover.

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I have a prompt nearby.

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But if you're in attentive,

that doesn't mean.

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That you're not experiencing

some high productivity.

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Usually it's an inner monologue.

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Conversation you have with yourself.

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And Zach could be hyperactive.

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Of course combined means that

we have experienced bulls

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there's some suggestions that we all.

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Experienced some

hyperactivity to begin with.

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And become combined or

inattentive as we get older.

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But again, everyone is different.

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So think about which one of those kinds of

presentation you fit most at the moment.

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And that gives you a very

broad starting point.

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First thinking about your ADHD.

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The next step would be to

think about your daily life.

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You can pick it know rather than

going back to your childhood.

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If you like, but think about.

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What made you think

about ADHD to begin with?

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Where you very forgetful.

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Where are you procrastinating?

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Where are you constantly on the goal?

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One day?

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But then fairly tired and

unable to focus the next.

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Just take some time.

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To think about.

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What does your E D H D.

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Look like in your daily life.

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You might want to use your mobile

phone and take some notes on there.

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You might use voice notes

when you notice something is.

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Not how you would like.

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Self-observation I think

is the most powerful tool.

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And it's.

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One of the reasons I'm

starting with this topic.

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You might also enjoy journaling

and I think journaling.

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He has got some really

beneficial side effects.

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But I sometimes hesitate

to recommend it because.

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Quite often, I cannot write fast

enough to keep up with my brain.

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So I tend to dictate notes

into my phone anteater free

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and paid apps that you can use.

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To transcribe that into text.

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Because.

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Although it is.

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And this is ironic.

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Although I can talk quite quickly.

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When I'm listening.

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Prefer to have a written

text in front of me.

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Because like many people with ADHD.

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Auditory processing is a challenge for me.

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You may also, if you're feeling

brave, Ask others for their insight.

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What have they noticed?

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It's difficult for you.

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We are D Z recognize

that you need extra help.

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That you may be struggle.

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No.

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Why have I asked you to think

about what your kind of ADHD

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is, where to affect your life?

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When I spent so much time talking about.

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The strengths of ADHD or the strengths

of each person and in their character.

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Because it's important that we are aware.

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Of where ADHD is affecting our daily life.

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Unless we're await of it.

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We can't begin to think about scaffolding.

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Strategies.

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Or if we actually need to make a

fundamental change to how we're living.

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There's no point having

a genetic solution.

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That you adopt when actually

what you really need.

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Is a deep understanding of your ADHD.

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You're sinking and self-belief patterns.

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And what works for you in terms of your

executive skills and you're processing.

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So before you began making

any changes to your life.

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Spend some time thinking about.

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What year ADHD flavor or profile is like,

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And really spend time noticing.

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Queer it's affecting you just know.

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I should see.

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Do all of this was no judgment.

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As soon as we begin to judge ourselves,

our emotional dysregulation will

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kick in and we will begin to feel.

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Unhappy stressed, anxious.

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When we're judging, we can't learn.

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And learning.

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Is.

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Really good for your brain.

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The for everybody's brain, but

especially people with ADHD.

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So get curious.

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I get full of wonder.

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Where is my ADHD today?

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And how is it affecting me?

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If you're somebody who struggles with.

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Procrastination for example, which is

the topic of my ebook, because it's just

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no, there are different ways to approach

it, depending on what's causing it.

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Which can be dependent upon

both your personal state.

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And your ADHD.

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For example.

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If you're somebody who is

more emotionally dysregulated.

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You're more likely to struggle with

procrastination because you don't believe

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that you can succeed or you're scared

of what will happen if you get it wrong.

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That perfectionist impulse.

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That's somebody who's experiencing

emotional dysregulation.

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And so the support for that

would be finding a cheerleader

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someday to support you.

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Finding people who can

recognize your work.

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Recognize your effort.

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And just see how you're trying

so that eventually you learn

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to do that for yourself.

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If you're somebody who finds that the

regularly sabotage their long term goals.

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Because they have some short term thing.

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That's much more fun.

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For example, if you're trying to

get your business finances in order

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and you keep putting it off and.

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Spending time on YouTube.

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: 00:16:20

That's your dopamine.

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: 00:16:22

That is your reward in sensitivity.

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: 00:16:24

That's part of your ADHD.

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: 00:16:27

And it's an impulsive decision.

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: 00:16:28

Driven by your neurochemistry.

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: 00:16:31

And when you recognize that.

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: 00:16:33

It's so much easier to disengage.

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: 00:16:35

Then when you think A bad person.

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: 00:16:37

I clearly don't care that much.

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: 00:16:39

So I'm just going to continue scrolling.

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: 00:16:41

Rather than say, oh there's

my brain chemistry again.

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: 00:16:45

I know what to do to get

myself feeling better.

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: 00:16:48

Then I'll tackle this job.

355

: 00:16:49

And that will vary from person to person.

356

: 00:16:51

But for example, I worked with.

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: 00:16:54

Business owner.

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: 00:16:55

Who was extremely talented.

359

: 00:16:58

But who really struggled

with procrastination?

360

: 00:17:01

And to the point where they were

wondering if they should even continue.

361

: 00:17:06

With our business, if

he would ever succeed.

362

: 00:17:09

Of course they did, but in the short

term, We had to identify ways for them

363

: 00:17:15

to motivate themselves through fun.

364

: 00:17:18

This is where people

start to roll their eyes.

365

: 00:17:21

Honestly the most empowering

saying that person did.

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: 00:17:25

It was developed a playlist.

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: 00:17:27

That they could blast for 10 minutes.

368

: 00:17:30

That would completely shift their

emotional state, their physical state.

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: 00:17:35

Because their brain responded.

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: 00:17:38

When your brain responds.

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: 00:17:39

Your emotions shift.

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: 00:17:41

And sane.

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: 00:17:42

You have the lovely

neurochemical soup that you need.

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: 00:17:46

To feel better about beginning a

task that isn't instantly rewarding.

375

: 00:17:51

Of course helping clients understand.

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: 00:17:53

Their own version of ADHD is

something that I do every day.

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: 00:17:57

It's one of the most

wonderful parts of my job.

378

: 00:18:00

It's when people recognize it themselves.

379

: 00:18:03

And they have their self awareness.

380

: 00:18:05

That is actually quite high up

in Maslow's hierarchy of needs.

381

: 00:18:10

But it's something they recognize . And

then they can adapt the tools and

382

: 00:18:14

strategies to work for themselves.

383

: 00:18:16

As part of my framework.

384

: 00:18:18

Cause I use regularly now and it

is incredible to see the change.

385

: 00:18:23

When we have those light bulb moments of

recognition of what is happening and why.

386

: 00:18:30

And without judgment, we can change

direction and suddenly all starts to flow.

387

: 00:18:36

Beautifully.

388

: 00:18:37

And if you're an adult and

you're a parent or grandparent.

389

: 00:18:40

You can demonstrate that for

the young people in your life.

390

: 00:18:44

They can watch you grow.

391

: 00:18:46

And they can learn that it's

okay to change direction.

392

: 00:18:51

And that you are.

393

: 00:18:52

Coaching yourself.

394

: 00:18:54

Ultimately that cycle of my program is.

395

: 00:18:58

For people to learn to coach themselves.

396

: 00:19:00

So what are some tools that you

can use apart from observation?

397

: 00:19:05

And asking other people.

398

: 00:19:07

Obviously this isn't available to

everyone, but a diagnosis and assessment.

399

: 00:19:12

By a professional is the gold standard.

400

: 00:19:15

And when you go for your assessment,

they will ask you questions.

401

: 00:19:19

That you will need to answer.

402

: 00:19:21

With these.

403

: 00:19:22

Insights that you have gained

from yourself observation.

404

: 00:19:26

And I also have a presentation

tool that you can use yourself.

405

: 00:19:30

I'll include a link to it in the show

notes and dig it out of so Google drive

406

: 00:19:35

vault so that people can access it again.

407

: 00:19:37

And this also allows you to

understand your presentation of ADHD.

408

: 00:19:43

And start to recognize

409

: 00:19:45

some of the more common behaviors

that you experienced with ADHD.

410

: 00:19:49

But the most powerful thing you can do is

to take that time, to observe it yourself.

411

: 00:19:54

And they can note.

412

: 00:19:56

Either on your phone or in a

notepad, if you prefer to write.

413

: 00:19:59

Or use your voice notes to dictate.

414

: 00:20:02

Along with understanding how

it's affecting your behavior.

415

: 00:20:05

You might also want to pay some

attention to the parts of your life

416

: 00:20:09

that can make it HD much worse.

417

: 00:20:12

For instance, do you find it?

418

: 00:20:14

If you've heard two or three

nights with not very much sleep?

419

: 00:20:16

You find it very difficult to focus.

420

: 00:20:19

Of course everybody does,

but when we're already.

421

: 00:20:23

People who are challenged in

terms of directing or focus.

422

: 00:20:27

Like a torch light.

423

: 00:20:29

And it tends to swing around at random.

424

: 00:20:31

That's a clue for you.

425

: 00:20:33

To start thinking about who

you want to reshape your life.

426

: 00:20:36

Perhaps you've noticed that when

there are too many things happening

427

: 00:20:40

at the weekend and then work is busy.

428

: 00:20:43

You begin to experience more stress and

then it's really difficult for you to.

429

: 00:20:49

Plan out projects.

430

: 00:20:50

To prioritize tasks.

431

: 00:20:52

To come up with solutions that you

would normally have no problem with.

432

: 00:20:57

Again, everyone experiences this, but.

433

: 00:21:00

People with ADHD.

434

: 00:21:02

Experienced this more often.

435

: 00:21:04

And I do also think we

are more aware of it.

436

: 00:21:07

But it's really important that

you record it because the one

437

: 00:21:11

thing that is almost universal.

438

: 00:21:13

It's a very poor working memory and a

lack of remembering things for ourselves.

439

: 00:21:20

We know things at work.

440

: 00:21:22

And when I mentioned it, clientsy.

441

: 00:21:24

Oh, of course.

442

: 00:21:25

Yes, I did that before

and it worked really well.

443

: 00:21:27

Doesn't it?

444

: 00:21:28

And I do that too.

445

: 00:21:29

Yes, it worked wonderfully.

446

: 00:21:31

Oh, I just forgot.

447

: 00:21:33

Why did I forget?

448

: 00:21:34

And.

449

: 00:21:34

It's because of ADHD.

450

: 00:21:36

So when you recognize that

things affect you negatively.

451

: 00:21:40

You're going to be able to work out what

the opposite would be, and then use that

452

: 00:21:45

to start building your own life framework.

453

: 00:21:49

To work better with your brain and

to have a really great life because

454

: 00:21:54

that's what everybody deserves.

455

: 00:21:56

So I hope that you understand

how important it is.

456

: 00:21:59

To take the time and recognize

your own flavor of ADHD.

457

: 00:22:04

That you've identified one or two tools

that are easy to access and you can use

458

: 00:22:10

to start mapping it on ADHD experience.

459

: 00:22:14

And develop your own framework.

460

: 00:22:17

And I do hope that you're able to see.

461

: 00:22:20

It comes down to your brain.

462

: 00:22:22

And although we have got.

463

: 00:22:23

Little control over our genetics.

464

: 00:22:26

We do have the power to

influence our brain structure.

465

: 00:22:30

We can increase and decrease.

466

: 00:22:33

Parts of our brain by repetition.

467

: 00:22:36

And even by how we sync.

468

: 00:22:38

So next week, I will talk

more about the idea of.

469

: 00:22:41

Building these neural networks, these.

470

: 00:22:45

Connections but look a bit more.

471

: 00:22:47

At individual executive functions.

472

: 00:22:50

And especially how the Uplay.

473

: 00:22:52

To people who are in charge of their work.

474

: 00:22:55

Whether you're self-employed.

475

: 00:22:57

A solo preneur, an entrepreneur

with a staff of 50 or a hundred

476

: 00:23:01

people, or you're a manager.

477

: 00:23:03

And you're really feeling things are

just getting a pit on top of you.

478

: 00:23:07

Next week, we're going to focus on.

479

: 00:23:09

How you can manage your executive

functions, whatever you're doing at work.

480

: 00:23:14

So until next week.

481

: 00:23:16

Spend some time thinking about your ADHD.

482

: 00:23:18

And until we meet again, take care.