Josh Budd’s Post

One of the things they don’t tell you after getting an ADHD diagnosis is that having ADHD means you think about dopamine the way diabetics think about insulin. ADHD brains have a lower level of dopamine. The level of dopamine in your brain helps support executive functioning. This is what enables you to figure out what to do, start doing it and finish it. Executive functioning breaks down into eight factors:

 ✅ Planning and Prioritizing ✅ Organization ✅ Task Initiation ✅ Working Memory ✅ Impulse control ✅ Emotional Control ✅ Flexible Thinking ✅ Self-Monitoring That’s everything that helps you figure out what should get done and then actually get it done. If ADHD brains are a quart down on dopamine, that means we have a lower reserve of executive functioning to work with. It doesn't mean we can't make progress - but we have to work a lot harder to make the equivalent progress of neurotypical brains. Once you are aware of this, you can start working with it, you can actually turn it into a helpful forcing function to make you super productive with a lot less effort. Here’s four ways that I’ve been managing my daily dopamine to make consistent, focused progress. 
 80/20 ruthlessly
 Identifying what’s most important activities you do and stripping everything else away (having someone help you do this is good, as ADHD brains suck at prioritizing. Dopamine management gives you permission to say no to stuff. 
 Schedule the hard, high impact stuff in your best EF time There’s actions we can take that will move us forward the most. Often they require deep thinking, embracing some out-of-comfort zone stuff, other “hard things.” We need to marshal our executive functioning for those activities. We’ve got around two hours of peak times of day where we have more dopamine in our brains (generally in the morning). We want to apply our best EF functioning to our highest impact tasks. Work to time vs task
 Giving your focus effort short breaks to recharge is a good way to make the most of our daily dopamine. The best way to do that is working to time vs task. Use a timer to work in short sprints and stopping for a few minutes (aka pomodoro technique), then repeating. This good because winning becomes honoring our sprint times vs. task completion.
 Schedule time in the day for resting your brain I know by around 1-2pm, my dopamine levels have dropped and my executive functioning is mostly used up. I find less executive function taxing activities for the afternoon. I will also all out rest my brain, via naps or reading or going for a walk. The big takeaway is that once start working with your ADHD brain, you can make remarkable progress with less effort and overwhelm. I’m sharing my journey with ADHD, how it especially impacts entrepreneurs. I'll also be sharing what's working for me and what isn't. If you'd like to follow my journey, DM me and I'll put you my ADHD email list. #adhd #entrepeneur #solopreneur #founder

💛 Finding inner peace and happiness with ADHD … isn’t this the main focus for us? Trigger warning - very first world problem 🥴 😳 Guess what … when you follow the instructions … you actually achieve the intended result … who knew?! 🙄🥴😂 ☕️ I posted my first ‘multiple drinks on the go’ post about a year ago … thinking it was just me being strange (adhd in itself) but finding out from the responses I received that multiple drinks appears to be a very adhd thing to do… So thought I’d update as I now have an extra drink each morning to add to the coffee, redbush tea, water … which is Cacao. 🤔 That’s not actually the focus of this post of course … to start with I thought it was my mind blowing insight … (not)…around the benefit in following instructions … it’s a familiar realisation that instructions are actually beneficial … so why has it taken me this long to do it when preparing Cacao … is it stubbornness, arrogance, lack of concentration, doing things in a rush, not wanting to be told what to do … even by a packet 😂…? Such familiar self critical messages… 💡This morning I actually read the instructions on the packet, used water to start the process and hey guess what … no more grainy lumps 🙄. 🧠then I thought what I really wanted to share was my reflection on how even when we know what we need to do to make life (or Cacao) feel smoother so often as ADHDers we don’t… and no it’s not really for any of those reasons I suggested above… it’s because to do so takes more effort for our dopamine seeking brain than it takes someone who doesn’t have adhd neurological wiring …and yes it’s not impossible … stopping, forcing myself to concentrate and read the packet is no big deal … took me seconds…but that’s how it is for everything, all day, every day and I guess our brain has to prioritise which tasks we apply this extra effort to. 🌅Until this morning - a permission giving lazy, self care Sunday … this particular task wasn’t high on my list in importance and I took the dissatisfaction of expensive, grainy Cacaot in my stride. Today I obviously thought I deserved a treat each morning and the attention was applied. It’s how it goes, I am an adhd coach but I have still have adhd … my progress is in being more aware, self reflective, compassionate and curious about how my brain works… this is where the progress is … the piece that brings the inner peace and happiness. 🗺️ Then the messsge I really wanted to share became clear - nothing disappears with coaching and healing but the load gets lighter and this morning I feel happy that I know and accept that and can see that progress. 🫶Maybe seeing the journey in the little things opens up for us when we have those big heartfelt shifts in our lives … there’s a ripple effect … and it’s easier , less overwhelming perhaps to pinpoint progress in the insignificant and mundane - anyway it’s a good feeling and I wish it for all of you too … for the big things and the small. X #adhdcoach

The 2 sides of my ADHD and why I feel like a walking paradox: The ‘superpowers’ vs the debilitatingly dark side. Because it's important to show both the pros and cons. Quick backstory: I had a late diagnosis of combined inattentive and hyperactive ADHD this year after almost 3 decades of not knowing I had a chronic condition. I always felt different, but couldn’t articulate why. One minute I was the happiest, most bubbly person you’d ever met who was full of energy, and the next, I was withdrawn, emotional and showing signs of depression. People often say to me: “You don’t look like you have ADHD.” And I know I’ll get this comment for the rest of my life... (Despite regularly experiencing every single symptom I've written here). It’s easy to have a preconceived notion of what ADHD is. I had it too. The stereotype of the hyperactive kid who jumps around the classroom, causing trouble and demanding attention. I wasn’t like that when I was younger. I was the opposite. The over-achieving perfectionist who was a quiet daydreamer, living in her own little world. But always fighting an internal battle. That’s the classic inattentive traits in women. And that’s why the average age of an ADHD diagnosis is 7 years old for males and late 30’s for females. It wasn’t until I was older that I started to really struggle with my symptoms. They got worse. I became more distracted. More empathetic. More hyperactive. More sensitive. More forgetful. More innovative. And so much more chaotic. The tell-tale signs have always been there: my brain was different from 95% of other people’s. A frequent conversation I have now is whether it’s even worth getting an official diagnosis if you think you already have ADHD. Just think about this fact for a second: But by the age of 12, kids with ADHD receive 20,000 more negative messages and critiques than their peers without ADHD. = self-criticism, low self-worth/ self-esteem & RSD. A diagnosis gave me validation. It taught me that there’s a reason I am this way. I realised I don’t have 'weird' personality traits and quirks. I’ve been able to unmask and be my authentic self for the first time. It allowed me to have empathy, compassion and understanding for myself. And most importantly, I can now educate myself and others (including my loved ones and people online), about neurodiversity. My ADHD really did save my life. I’ve changed my entire lifestyle since learning about my executive dysfunction. I now work hard every day to naturally alleviate my ‘negative’ symptoms. Exercise. Healthy eating. Routine. Good habits. Self-care. Wellness. Good relationships. Positive self-talk. Healing. Organisation and planning. Flexible lifestyle. Treatment plans and medication. I now know the importance of taking the bad with the good and turning struggles into strengths. It’s a never-ending battle, but I’m happier than I’ve ever been because of the self-awareness I now have! #adhd #adhdawareness

I’ve been quiet about ADHD for the first 18 days. I’d been determined that the next ADHD post I shared would be a positive one, alas that isn’t to be the case – or maybe it is. I attended a great business lunch today, without ADHD meds. My ears 👂 are still ringing, thanks to ADHD, and my brain feels like a car with an overheated engine – I’m fairly sure I could fry an egg 🍳 on my forehead. If I had any attention span at all for Canva I could create a rather amusing pic complete with egg on face to go with the post. At the event I had another person who said “I’ve been following you on Linkedin, it’s great to see you raising awareness, keep it up” so here we go. My mental health is awful right now 🥴 , it’s tricky to see the positives and get over the ADHDers finest imposter syndrome that gives you the additional kick when you’re already down. I was about to Launch a book and website for blogging both called “She Who Dares Wynnes” but now I feel like I’m not winning at anything. How did I get here when I’d been doing so well for months? Well, I’m like the Delia Smith of ADHD…. ✅take some significant overworking, ✅add in a poor diet, too much screen time, no natural light, ❌ remove exercise and the great outdoors – all the excuses, ✅add some significant hyperfocus, too much empathy ✅ finally some physical health worries, waiting for results (we don’t do patient in either definition) Bingo!  Us ADHDers have a rather annoying tendency to lose sight of our values and self-destruct 💥. The next thing you know instead of being “on it” we’re struggling to get out of bed in the morning 😴 . Let’s not mention the insomnia…. There is a positive though, my first bout of depression since ADHD diagnosis meant I went searching for answers. It turns out that up to 80% of ADHDers also live with bouts of depression and anxiety – so not having it is the exception not the norm. Coupled with the science 👩🔬 behind the ADHD brain, this revelation has opened my eyes to the difficulty level of the challenge of using wellbeing techniques alone to win against the dark clouds ☁️circling overhead. Around 50% of ADHDers see an improvement in their mental health using stimulants – but this isn’t working for me right now. So antidepressants it is for a bit, or maybe long term? But you know what, I’ve spent years spouting to people “if you had a vitamin deficiency you’d take a tablet – it’s the same thing, it’s a dopamine deficiency”. I thought I meant it – I do now. A few days into the meds and I’m already sleeping again, my head is clearing, I’m starting to feel like myself and my creative brain is returning. And there it is – my positive, there’s always one. I’ve a few days off now, away, with no responsibilities. Time to regroup and go again – but focused on some challenges I can win, rather than those I’m set to fail! 😍  

Impulsivity... The ADHD trait that causes us parents a lot of anger and frustration and costs our kids their education, friendships, and emotional well-being. We all know the common impulsivity traits: 👉Acting without thinking 👉Difficulty waiting 👉Interrupting conversations 👉Risk-taking behaviours 👉Difficulty planning and organising Understanding the reasons behind it is the first step towards effective support! Here are some key factors contributing to impulsive behaviour in ADHD children: ✅ Executive Functioning Deficits: Trouble with self-regulation, planning, and impulse control. ✅Delayed Brain Development: The prefrontal cortex matures slower, affecting decision-making. ✅Dopamine Dysregulation: Differences in brain chemicals lead to challenges in impulse regulation. ✅Sensory Sensitivities: Overwhelmed by sensory input, leading to impulsive reactions. ✅Emotional Ups and Downs: Difficulty managing intense emotions, resulting in impulsive actions. ✅Lack of Self-Awareness: Limited understanding of consequences, leading to impulsive behaviours. ✅Environmental Triggers: Chaotic or stressful environments can worsen impulsive behaviour. I bet you've tried a number of things to stop your child's impulsive behaviours: rewards, punishments, shouting. And I bet there has not been much change. This is because those parenting techniques focus on behaviour, not difficulty. And they definitely don't focus on enhancing skills children need to succeed. But Collaborative and Proactive Solutions model and a problem-solving conversation will change things for your child and for your family. Let's dive in: 1️⃣ Identify expectations your child has difficulty meeting: - Difficulty taking turns when talking at dinner - Difficulty saving money for a new PS4 game - Difficulty waiting to cross the road on the way to school in the morning 2️⃣ Find out from your child what is making this expectation difficult for them: - Use what, when, where, who questions, reflect back, summarise, and ask for more information. 3️⃣ Express your concerns - Keep it short and talk about health, learning, safety, or fairness. 4️⃣ Find a realistic solution that will address both of your concerns: - Put it to the test This is not a quick fix, but you will see the benefits of this collaborative problems solving with your child, even when you don't manage to find a solution. ____ 👋 Hi, I'm Izabela Doyle, ADHD family coach. I support overwhelmed parents in helping their ADHD children thrive by involving them in finding solutions to problems that are the root cause of their emotional dysregulation so that they can enjoy a calm and happy home.

I had been wanting to create my ADHD course for monthssss. I kept asking my angels and guides to let me know when it was "the right time" and now I understand why I had to wait so long! I needed to truly embody my Human Design and make offers for readings. I needed to own my psychic gifts and make offers for readings. I needed to build an ADHD course unlike anything else out there. As a lifelong ADHDer and a Manifesting Generator (MG) type in Human Design, there is a lot of overlap in personality traits. My psychology brain thinks: where do we cross the line from being spontaneous & fun to impulsive & dangerous? From being empathetic & sensitive to emotionally dysregulated & depressed? From being a worrier to having a full-on panic disorder? This is why my ADHD course includes ALL THE THINGS. 🧠 the 7 different types of ADHD in the brain 🧠 how our home environment impacts ADHD and my decluttering process 🧠 the overlap between Human Design types and ADHD types 🧠 how the epidemic of sleep disorders is causing an uptick in ADHD diagnoses 🧠 how many ADHD cases are due to TBIs (traumatic brain injuries) and concussions 🧠 why Americans are more susceptible to ADHD problems 🧠 squashing the rumors about ADHD being genetic and that "being it" 🧠 better sex by focusing on intimacy, communication, and connection from a brain health perspective 🧠 how high protein diets are great for only a few ADHD types; for the wrong ADHD type, too much protein causes irritability and obsessiveness The Understanding ADHD in Relationships Course is designed to help those with ADHD live with full access to their superpowers. You don't have to have ADHD to take this course. This course is meant for those of us who love ADHDers and want them to thrive. You can dive in here: https://lnkd.in/gbQjch8M

My impression is this isn't a choice? ( ADHD/"Being on Spectrum" ) Many people I've worked with have these traits in the field of Government Intelligence work. 📡 😎 🕵♀️ 🤓 Its how your brain is permanently wired differently for your entire life? It isn't something to be "fixed"? It can't be "fixed" with our technology, nor might we want to for the good of everyone. It started at birth, and likely pre-birth as the brain developed? 🧠 What can perhaps happen, is the good traits can be "used", by you and your "tribe/family/team" and the negative traits be understood and "mitigated", by not only you but the "tribe/family/team" you belong to? 👥 Not everyone on a "team/tribe/family" needs to be the same. We have different roles to take care of each other.... 😀 The "team/tribe/family" is overall better off, with people of various traits, so when strange/tough events occur... ⚔ 🌀 which they do..... ☣ ☢ ⛔ we take advantage of each other's special capabilities?... 👨🎓 🕵♀️ What do you all think? 🤷♂️ 🤷♀️ hashtag #ADHD hashtag #ODNI hashtag #NIUAA 😁

As an adult with ADHD, you are not struggling with object permanence. Object permanence is a psychological term referring to a cognitive developmental milestone that infants tend to reach by around 12 months old (some sources say 2-3 years). This is when we learn that objects and people exist even when we can't see them. (Thanks, Jean Piaget!) A common example of object permanence is when you play peek-a-boo with a baby. You cover your face and the baby believes you're actually gone, then you "come back" when you uncover your face again. If you were to play peek-a-boo with an adult (ADHD present or not), they would realize you're still there even when you cover your face. When you forget to take your meds because they're buried somewhere in your medicine cabinet, that doesn't mean you think they no longer exist. The experience you're thinking of when you refer to object permanence in ADHD adults is actually, simply, "out of sight, out of mind." This can also refer to objects and people. But the distinction is that you (we) still know that things exist when we can't see them. Sure, the term isn't as snappy or "official-sounding" as object permanence. And yes, you'll find TONS (like, way too many) of articles perpetuating this misnomer in the context of ADHD. I'm here to tell you: It's incorrect. This isn't my opinion, it's a fact. You might wonder: But Neely, people know what I mean. What's the big deal? The big deal is that, as neurodivergent individuals, we're already infantilized enough as it is. Let's avoid using incorrect terms meant for literal infants when it comes to very real adult struggles. P.S. I'm not getting into object constancy here because I believe it to also be a misnomer in this context. From what I've found, object constancy is related to attachment and BPD—not ADHD. There could be some overlap, but it's still not the same as "out of sight, out of mind." 🪩 Were you recently diagnosed with (or identified as) AuDHD? Feeling overwhelmed by all the new terminology and jargon? I offer 1:1 and group coaching for AuDHDers, which includes education around neurodivergent terms we often see being thrown around. You don't have to navigate this new world alone. 🫂 Check out my offerings using the link at the top of my profile, or simply DM me "WEIRD" to learn more about what I do. weird-wired[.com]

💚 ADHD and humor often go hand in hand. Many people with ADHD possess a unique sense of humor that can be both entertaining and a valuable coping mechanism. Here’s how ADHD and humor are connected: 1. Quick Wit: The rapid thought processes characteristic of ADHD can lead to quick and witty responses. People with ADHD often think on their feet, making them excellent at improvisational humor and banter. 2. Seeing the Funny Side: Many individuals with ADHD have a natural ability to see the humor in everyday situations, even when things are challenging. This perspective helps them navigate the ups and downs of life with a lighter heart. 3. Creative Humor: The creativity associated with ADHD extends to humor. People with ADHD often come up with original jokes, funny observations, and unique perspectives that others might not consider. 4. Using Humor as a Coping Mechanism: Humor is often a tool for coping with the frustrations and misunderstandings that can come with ADHD. By laughing at themselves or making light of situations, individuals with ADHD can diffuse stress and build resilience. 5. Breaking Social Norms: ADHD can sometimes lead to saying or doing things spontaneously, which can result in unexpected and often humorous moments. This spontaneity can make social interactions lively and entertaining. 6. Relatability and Connection: Humor can be a powerful way for people with ADHD to connect with others. Sharing a laugh helps build relationships and can make social interactions more comfortable. 7. Physical Comedy: The high energy often associated with ADHD can lend itself to physical comedy. Whether it’s exaggerated gestures or funny facial expressions, people with ADHD might naturally excel in this type of humor. 8. Finding Joy in Chaos: Life with ADHD can be chaotic, but many with ADHD have an uncanny ability to find joy and humor in the unpredictability. This helps them and those around them maintain a positive outlook. 9. Famous Comedians with ADHD: Many successful comedians have ADHD, including Howie Mandel and Robin Williams, whose humor often reflects their quick-thinking, energetic style. Conclusion: Humor is one of the bright sides of ADHD, allowing those with the condition to bring laughter and joy to others. The combination of quick wit, creativity, and an ability to see the funny side of life makes humor a natural strength for many with ADHD. www.beyondadhd.ca

Stop calling it ADHD "𝘊𝘰𝘯𝘵𝘪𝘯𝘶𝘰𝘶𝘴 𝘗𝘢𝘳𝘵𝘪𝘢𝘭 𝘈𝘵𝘵𝘦𝘯𝘵𝘪𝘰𝘯 𝘪𝘴 𝘢𝘯 𝘢𝘭𝘸𝘢𝘺𝘴 𝘰𝘯 𝘣𝘦𝘩𝘢𝘷𝘪𝘰𝘶𝘳 𝘵𝘩𝘢𝘵 𝘤𝘳𝘦𝘢𝘵𝘦𝘴 𝘢𝘯 𝘢𝘳𝘵𝘪𝘧𝘪𝘤𝘪𝘢𝘭 𝘴𝘦𝘯𝘴𝘦 𝘰𝘧 𝘤𝘳𝘪𝘴𝘪𝘴. 𝘞𝘦 𝘢𝘳𝘦 𝘢𝘭𝘸𝘢𝘺𝘴 𝘰𝘯 𝘩𝘪𝘨𝘩 𝘢𝘭𝘦𝘳𝘵. 𝘞𝘦 𝘢𝘳𝘦 𝘥𝘦𝘮𝘢𝘯𝘥𝘪𝘯𝘨 𝘮𝘶𝘭𝘵𝘪𝘱𝘭𝘦 𝘤𝘰𝘨𝘯𝘪𝘵𝘪𝘷𝘦𝘭𝘺 𝘤𝘰𝘮𝘱𝘭𝘦𝘹 𝘢𝘤𝘵𝘪𝘰𝘯𝘴 𝘧𝘳𝘰𝘮 𝘰𝘶𝘳𝘴𝘦𝘭𝘷𝘦𝘴. 𝘞𝘦 𝘢𝘳𝘦 𝘳𝘦𝘢𝘤𝘩𝘪𝘯𝘨 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘢 𝘵𝘰𝘱 𝘱𝘳𝘪𝘰𝘳𝘪𝘵𝘺 𝘪𝘯 𝘧𝘰𝘤𝘶𝘴, 𝘸𝘩𝘪𝘭𝘦, 𝘢𝘵 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘵𝘪𝘮𝘦, 𝘴𝘤𝘢𝘯𝘯𝘪𝘯𝘨 𝘵𝘩𝘦 𝘱𝘦𝘳𝘪𝘱𝘩𝘦𝘳𝘺 𝘵𝘰 𝘴𝘦𝘦 𝘪𝘧 𝘸𝘦 𝘢𝘳𝘦 𝘮𝘪𝘴𝘴𝘪𝘯𝘨 𝘰𝘱𝘱𝘰𝘳𝘵𝘶𝘯𝘪𝘵𝘪𝘦𝘴. 𝘐𝘧 𝘸𝘦 𝘢𝘳𝘦, 𝘰𝘶𝘳 𝘷𝘦𝘳𝘺 𝘧𝘪𝘤𝘬𝘭𝘦 𝘢𝘵𝘵𝘦𝘯𝘵𝘪𝘰𝘯 𝘴𝘩𝘪𝘧𝘵𝘴 𝘧𝘰𝘤𝘶𝘴.” ~ Linda Stone I recently posted my experience with ‘ADHD’, & would like to leave a final thought here. While neurodivergence is a fact - some brains are wired differently - most ‘ADHD’ arises not from genetics, but from a set of behaviours (causes) that lead to ADHD-type symptoms (effects) instead. Attention is the eye at the pyramid of value - because even before the advent of platforms specifically designed to create ADHD symptoms, cultivating it has always been the supreme accomplishment on which all other achievements rest. So from someone who a national ADHD expert once described as ‘the most ADHD person I’ve ever met’, here’s how I swapped my ADHD for equanimity & clarity instead: 1. Meditate Because the antidote to attention deficit is cultivating concentration. This is so simple & obvious it hurts – but as Jung noted, “the simplest things are always the most difficult… & man will do almost anything, no matter how absurd, to avoid facing his soul.” I highly recommend the 28 day course on the Waking Up app. 2. Use your phone intentionally & sparingly The greatest flex in the modern world is not being enslaved to something that reduces connection, empathy & concentration - & increases anxiety, polarisation & not-enoughness. Nancy Kline recommends aiming to surf intentionally around (not during) major meals: this rule has been helpful to me. 3. Grey scale it This One Thing is revolutionising my relationship with my phone, & I 10/10 recommend you try it. Outside of designated surf times, put your phone into grey scale using a shortcut (instructions in comments). This works because when you pick up your phone on impulse, you’ll immediately encounter a visual reminder to put it down (but if you do need to send a text or take a call, you can - you'll just be far less likely to get sucked in once you've done what you came to do). Try these three things for a month & observe: does taking different actions create different outcomes when it comes to the quality of my attention? Because the most helpful & hopeful thing I can tell you is that you probably don't have ADHD; You just need to reclaim your continually partial & fragmented attention instead. The quality of your life - more than anything else - depends on it.