Thoroughly ADHD podcast

5:34

Ever set five different alarm clocks only to sleep through them all? You're not alone. For the 75% of us with ADHD who struggle with delayed sleep-wake cycles, mornings aren't just tough—they're biologically challenging. Your brain literally processes wake-up signals differently, receiving them later and more gradually than neurotypical brains. The shame and judgment we face for oversleeping runs deep. We've been labeled lazy, undisciplined, or unmotivated when the reality is far more complex. Our difficulties waking up stem from genuine neurochemical differences—the same neurotransmitters that help others wake with the sunrise arrive in our brains as a slow drip rather than a tidal wave. Add in common ADHD-related sleep disorders like restless leg syndrome and sleep apnea, and it's no wonder mornings feel impossible. But there's hope. By establishing consistent wake times (yes, even on weekends), experimenting with sleep duration, and finding alarms that actually work for you—whether that's a bed-shaking sonic boom clock, a strategically-timed medication dose, or a hungry pet—you can gradually reset your internal clock. Morning sunlight exposure, physical activity, and evening preparation all play crucial roles too. Remember: this isn't about moral strength; it's about finding strategies that work with your unique neurobiology. Keep experimenting, maintain what works, adjust what doesn't, and be patient with yourself. Your ADHD brain isn't broken—it just runs on a different schedule. Subscribe for more practical ADHD strategies, including next week's episode on evening sleep techniques that complement these morning approaches!…

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Exercise as Essential ADHD Treatment: Building Movement Into Your Daily Routine 4:53

il y a environ 13 jours4:53

4:53

Exercise is a crucial component of ADHD treatment that helps improve attention, focus, and overall cognitive function. All coaching clients report feeling better with regular movement, yet it's often the first healthy habit abandoned when life gets disrupted. • The best exercise is the one you'll actually do, for as long as you feel like doing it • Any movement is better than no movement • Walking and running are excellent no-cost, no-equipment options that can be done spontaneously • Aerobic activity improves attention and focus for 60-90 minutes afterward • Outdoor exercise provides additional mood-boosting benefits • Morning sunshine combined with movement improves sleep quality • Building exercise into your routine through small daily activities adds cumulative benefits • Having accountability through pre-paid classes, leagues, or exercise buddies increases consistency • Technical movements like martial arts, dancing, and sports engage more areas of the brain • Regular physical activity reduces impulsivity, anxiety, and helps close the longevity gap between people with and without ADHD Thank you for listening to Thoroughly ADHD. I hope you found this useful and that you'll like, follow, and come listen again next time.…

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People with ADHD live shorter lives, but it doesn't have to be that way 5:22

il y a environ 22 jours5:22

5:22

The four cornerstones of ADHD treatment – sleep, nutrition, movement, and mindfulness – don't just improve symptoms but can also close the 6-12 year longevity gap that exists between people with ADHD and their neurotypical peers. • Sleep deprivation worsens ADHD-like symptoms including memory problems, impulsivity, emotional dysregulation, and attention issues • Adults should aim for 7-9 hours of sleep nightly to manage symptoms and improve health • People with ADHD are more likely to develop diet-related conditions like diabetes and heart disease • A brain-healthy diet includes colorful vegetables and fruits, lean protein, whole grains, and healthy fats • Proper hydration is crucial for brain function, not just a funny ADHD quirk • Regular exercise improves both general health and directly mitigates ADHD symptoms • Aerobic activity before concentrated work can significantly improve focus and performance • Mindfulness practices reduce distractibility, impulsivity, and improve emotional regulation • The four cornerstones work synergistically – improvement in one area strengthens your ability to improve in others Your time is valuable, so I hope you found something useful here and that you'll join us again next time.…

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ADHD & The Healthy Food Struggle 4:24

il y a environ 27 jours4:24

4:24

Feeding ourselves nutritious meals regularly requires significant executive function, precisely what ADHD brains struggle with most. • Missing hunger cues and poor self-monitoring often lead to impulsive food choices • Research shows connections between ADHD and disordered eating patterns • Schedule grocery shopping like any other important appointment • Shop with a prepared list to limit decision fatigue • Consider online ordering with pickup or delivery if stores are overwhelming • Start with simple cooking options like soups and meal kits if you don't currently cook • Choose fruits and vegetables requiring minimal preparation • Keep healthy foods visible and accessible; less healthy options hidden • Set alarms to remind yourself when it's time to eat…

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Fishmonger Fiasco: How a Simple Shopping Trip Exposed My ADHD Triggers 13:59

il y a environ 29 jours13:59