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Hacking Your ADHD

William Curb

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ADHD can be a struggle, but it doesn't always have to be. Every Monday, join William Curb, as he explores 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. Part of the ADHD reWired Podcast Network.

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02/28/22 • 15 min

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In this week’s episode we’re going to be diving into a listener question about cleaning and specifically about doom boxes - and if you don’t know what those are don’t worry you’ll find out soon enough... and I’m sure you probably already have some around that house.
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Find the show note at HackingYourADHD.com/doomboxes
This Episode’s Top Tips

  1. Dooms boxes are the collects of odds and ends that all end up in a single location - usually a box or a drawer. Having a doom box isn’t a moral failing.
  2. When tackling your doom boxes set a schedule for when you’re going to go through them and enlist some accountability to make sure that you actually do it.
  3. The biggest key to going through your doom box is to sort everything into where those things need to go and to not get up while going through your box. We will get distracted. We will forget what we were supposed to be doing or at least find something else that we’d rather be doing instead.

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08/15/22 • 17 min

Before we get going here, I just want to make sure you know that I'm not a doctor, and while this episode is a lot about your health, it is not intended and should not be construed as medical advice. Just because I say something on this show doesn't necessarily mean it will be the best advice for you - be smart and be safe. And when in doubt always consult your doctor before changing your diet or exercise routine.
Today's episode is a follow up to last week's on Energy Management, but this week we are just going to be going over the area of physical energy.

When we think about our energy levels, our physical energy is what we tend to primarily think about. We think about being tired or just needing a quick pick me up to get through our day. And our physical energy tends to be a basis for all our other types of energy (quick reminder those were: mental, emotional and spiritual along with our physical energy) - when we're physically exhausted it's hard for us to draw on our other wells of energy. Have a bad night's sleep? You might be feeling that brain fog all-day - blood sugar low? You might be more likely to snap at a family member over something not that important.

We need our foundation of physical energy to power our bodies and to let us fully engage with our other energy sources. In today's episode, we're going to be covering the three main areas that we get our physical energy from: sleep, diet, and exercise.

Show note at HackingYourADHD.com/physicalenergy

This Episode's Top Tips

  1. Getting enough sleep is one of the most important things we can do for our energy levels. To help get a good night's sleep make sure you are allowing yourself to get 4-6 sleep cycles of 90 minutes. You can improve your sleep quality with a dark, cool room and by creating a routine to get you ready for sleep by your bedtime.
  2. Instead of focusing on what foods you should or shouldn't be eating, focus on ways that you can make the habits of eating the right foods easier. By making the lifestyle changes you are more likely to stick to your new dietary plan - making mistakes isn't a set back it's just part of the path to changing your habits.
  3. Aim to get 20-30 minutes of moderate exercise per day - we're just trying to get our heart rate up here. If you are just starting up, then maybe try starting with a light 10-minute walk and work your way up.
  4. Along with getting enough exercise during the day, you also are going to want to be moving more throughout the day. During your breaks be sure to get up and stretch a little and don't let you're self stay in one position for too long.

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03/07/22 • 11 min

This marks my 100th episode of Hacking Your ADHD and I’ve been thinking about how to celebrate this milestone for a while now.

And along with this milestone, I’ve also been thinking about what it means to be successful with ADHD. In my initial ponderings I thought that this would be a fairly easy question to ask, but I also found that I was failing to come up with any easy answers.

So I thought that I’d reach out to my fellow podcasters in the ADHD reWired Podcast network and see what they thought... and then it occurred to me that I run a podcast and I should leverage the format. And in my initial thoughts, this was just going to be one episode where I spliced all the interviews together... but I enjoyed my conversations with everyone else so much that I decided just giving each person a couple of minutes wasn’t going to work and so now this has developed into a series.

Which means that we’ll be starting off this series celebrating a hundred episodes of Hacking Your ADHD with a conversation with Eric Tivers of ADHD reWired.
Support me on Patreon
Connect with me on:
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or ask me a question on my Contact Page
Find the show note at HackingYourADHD.com/ADHDsuccess

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02/07/22 • 18 min

All right, I’m back from my little break and we’re just heading right back into the hard stuff - or at least how we can start getting it checked off our to-do list.

Today we’re going to be looking at some more ways that we can adjust our mindset around doing hard things and also looking at some of the reasons we might be choosing to do certain hard things. Then we’ll finish up this series by digging into a few of the more concrete things that you can do so that you can tackle those hard things.
Support me on Patreon
Connect with me on:
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or ask me a question on my Contact Page
Find the show note at HackingYourADHD.com/hardthingspart3
This Episode’s Top Tips

  1. Part of the reward of doing hard things is actually doing the hard things - this may seem glib, but when we’re building up our habits and routines the only way we actually build them is by doing the hard parts. We can’t skip to the end and expect to have picked up habits needed to maintain that goal.
  2. We can reshape our mindset around the things that we “have to do” - we often rebel against the have to’s and so changing our mindset into things that we get to do can have a profound impact on how we approach doing those tasks.
  3. Two of the best ways to get through doing hard things is to know your why behind what you’re doing and then having some accountability to help you follow through.

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02/21/22 • 18 min

One of the ideas that I was presented with during the pandemic was that of surge capacity - this is the idea that we all have reserves of emotional energy that we can call on when we’re in a crisis situation. And this was an important idea for people to grasp as the pandemic wore on because people were finding themselves depleted. Despite having been able to handle everything they eventually came to a wall where they didn’t have any more to give.

This is an important concept, but not specifically what I want to talk about today because what I want to talk about is what I gleaned from this idea. That we because we have surge capacity, we also have a normal capacity. This seems like a fairly obvious point, but also one I think that a lot of us with ADHD often overlook. Despite everything I know about planning it is still far too easy for me to try and squeeze too much into one day. And this isn’t just in terms of how much time I have or how much energy I have, but just how much I can reasonably take on.

In today’s episode, we’re going to be exploring this idea of capacity and how it can impact our ability to get anything done. We be looking at what we can do on these days and how we can actually use them to help ourselves to recover.
Support me on Patreon
Connect with me on:
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or ask me a question on my Contact Page
Find the show note at HackingYourADHD.com/LowCapacity
This Episode’s Top Tips

  1. We can hit low capacity when we’ve been pushing too hard for too long. Our capacity differs from our energy levels in that we can think of it as the total amount of energy we have for a day. Having a low capacity means that we’re not recovering and that when we do recover we’re only coming back to a low base rate of energy.
  2. When we’re at low capacity we need to slow down and focus on the things we can do - this means prioritizing and thinking about ways we can apply “both-and” thinking where we accept reality and how we can function within it.
  3. A great way to help build back up our capacity is creating some accountability around our self-care tasks so that we actually follow through with those intentions.

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Timing Your Day

Hacking Your ADHD

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10/07/19 • 14 min

ADHD can make it very hard for us to accurately tell what time it is now, how much time is left, and how quickly time is passing. This is referred to as time blindness and it creates a host of issues for those of us with ADHD. When you are unable to accurately tell what time it is, you are going to be late. When you don't know how long something is going to take, you are either going to take too long to finish or finish well before you predicted.

When we are unable to accurately gauge how much time has passed we often are going to be late and when it comes to time predictions we often find ourselves woefully inaccurate, either predicting we can finish a task in no time at all or deciding a task is going to take way more time than it actually will. Our brains are great at confusing large and small tasks, making us think that doing the dishes will take an hour while figuring we can type out that ten-page paper in the same hour.

We can work on our time blindness by making predictions of how long a task will take and then taking accurate measurements of how long it actually takes to do. As we do this more often and learn how long things actually take we create time wisdom.

Often we will find ourselves falling to time blindness because of the invisible parts of a task. One common example is parking. If we have a 2:00 PM appointment and it takes 30 minutes to arrive at our destination we can't just allot 30 minutes for the drive. Once we arrive we still have to find parking and go into the building - both of those tasks take time that is usually unaccounted for.

One of the causes of these invisible parts is because we tend not to acknowledge that a task is built up of three parts - set up, the doing of the task, and clean up. In the going to an appointment example, getting ready to go and getting in the car could be considered the set up, driving to the appointment the doing part, and the parking and going into the building is the clean up.

When you start timing yourself you need to get an actual timer that counts up like a stopwatch so that you can create accurate time measurements. Once you have your timer create reminders about what you want to time and also reminders to turn off your timer once you've finished the task.

Also remember that you don't need to judge yourself if you aren't hitting your time predictions. This is called time blindness, which means we have trouble seeing time, so sometimes our time predictions are going to be fairly inaccurate. Timing yourself is about helping you correct your bad predictions and creating time wisdom, not about telling yourself you should be doing things faster.

This Episode's Top Tips:

1. Get yourself a timer, you don't need anything fancy, but try and find something that isn't your phone and that counts up.

2. Tasks are made up of three parts: the set up, the doing, and the clean up.

3. When you are timing yourself make predictions on how long your tasks are going to take - accurately predicting time is a skill and the more you practice the better you will get.
For all the tools and other goodies mentioned in this episode, check out the full show notes at: HackingYourADHD.com/podcast/timing

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05/17/21 • 16 min

Whenever I sit down to do some serious writing I always make sure to have something to listen to - music is often a key piece of how I keep myself engaged in the task I'm doing. In today's podcast, I'm going to dig into that idea, by I won't be doing it alone.
Today I'm joined by Will Henshall, CEO of Focus@Will which is kind of like Spotify for concentration music.
In this episode, I talk with Will about how music can be critical in our ability to focus while working, how ADHD brains need a certain level of stimulation to really get engaged, and you'll get a taste of what you might hear on Focus@Will

I had a great time with this interview and I hope you'll enjoy it too.
You can check out Focus@Will at https://www.focusatwill.com/
Support me on Patreon
Connect with me on:
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or ask me a question on my Contact Page
Find the full show note at HackingYourADHD.com/focusatwill

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Building Your Toolbox

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10/05/19 • 12 min

ADHD can make it hard for us to work on our intentions. This is even harder when we forget the things that we want to do. When you are learning about new ADHD strategies while reading books or listening to podcasts (like this one!) it is really easy to forget your intention of implementing those strategies. In these instances when we learn about a new tool, what we can do is write down our intended strategy and put it into our ADHD Toolbox. Our toolbox is simply a way for us to record the strategies and ideas we have for working with our ADHD - a place we can go and look at our intentions when we are off track.

While new strategies are fun to add to our toolbox, we should also focus on adding things that are already working in our life to our toolbox. If you've found a great bedtime routine? Stick it in your toolbox. Figured out a great way to plan your upcoming week? Stick it in your toolbox. Found a great tool for keeping you focused? Stick it in your toolbox.

Just creating a toolbox for yourself isn't enough. We all know that we forget things. That we get off track. And sometimes when we are off track it takes us a while to realize what we are doing wrong. Use your toolbox to speed up the process of getting back in the groove of things. To do this you've got to set up regular times to check your toolbox.

But we also know that sometimes even when we set aside time to check something we aren't always going to get to it, which means we've got to set up redundant reminders for ourselves to make sure we don't miss out on our most important intentions.

This Episode’s Top Tips

  1. Set up a toolbox for yourself containing any tools or strategies you are currently using in your life
  2. Set up times to regularly read through your toolbox
  3. Create automated systems of redundant reminders so you don't forget about your toolbox

For all the tools and other goodies mentioned in this episode go to the full show notes on our web page: HackingYourADHD.com/podcast/Toolbox

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01/31/22 • 18 min

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One of the questions that I frequently get is how people can actually apply what they're learning - in this podcast and from all the other things we learn. I know this is a particularly pernicious problem for ADHD because often we see things that we think would really make a difference in our lives, and yet we can't seem to get ourselves to apply these ideas.

Today we're going to explore how we can start working on getting a better understanding of what we're learning, why we might want to start limiting what we're consuming and how to solidify those learnings into our lives.
Support me on Patreon
Connect with me on:
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or ask me a question on my Contact Page
Find the show note at HackingYourADHD.com/learningtoapply
This Episode’s Top Tips

  1. When writing notes from books, podcasts or videos create summaries and write them down in your own words to solidify your learnings.
  2. Be discerning about the media that you're taking in so that you don't overwhelm yourself with too many topics. We can only work on a few ideas at any given time, so you've got to be choosy about what you want to work on.
  3. Create a plan to follow through with what you're learning and use an accountability system to help you stay on track with your plan.

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02/14/22 • 44 min

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Hey team, I’ve got a real treat for you today - as I mentioned earlier in the year I’m going to try and include a few more interviews on this podcast, and this month I’m bringing you my conversation with Dr. Tamara Rosier. I just had a blast talking with her and so this episode is a bit longer than I normally go simply because I didn’t want to stop the interview.

Dr. Rosier is an ADHD coach and runs the ADHD Center of West Michigan. In this interview, we talk about her book Your Brain’s Not Broken: Strategies for Navigating Your Emotions and Life with ADHD.

There is just so much good stuff in this interview we talk about emotional regulation, energy management, and a lot of the funny quirks of having ADHD.

If you like the stuff I have on this podcast your honestly going to love her book and I think you’ll really enjoy this interview as well.
Be sure to check out the book Your Brain's Not Broken

Support me on Patreon
Connect with me on:
Twitter
Tiktok
or ask me a question on my Contact Page
Find the show note at HackingYourADHD.com/YourBrainsNotBroken

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FAQ

How many episodes does Hacking Your ADHD have?

Hacking Your ADHD currently has 182 episodes available.

What topics does Hacking Your ADHD cover?

The podcast is about Health & Fitness, Mental Health, Podcasts, Adhd, Self-Improvement and Education.

What is the most popular episode on Hacking Your ADHD?

The episode title 'Listener Question - Doom Boxes' is the most popular.

What is the average episode length on Hacking Your ADHD?

The average episode length on Hacking Your ADHD is 19 minutes.

How often are episodes of Hacking Your ADHD released?

Episodes of Hacking Your ADHD are typically released every 7 days.

When was the first episode of Hacking Your ADHD?

The first episode of Hacking Your ADHD was released on Oct 5, 2019.

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