SuccessFULL With ADHD

Have you ever been genuinely excited about a trip, only to realize you never booked the one thing you couldn't wait to do? If you've ever wondered why there's such a frustrating gap between wanting something and actually making it happen, this episode is for you.
This week, I'm joined by my longtime best friend, Gillian Gossow, founder and CEO of Bad Girls Yoga & Pilates. After traveling together for more than 20 years, Gillian has had a front-row seat to the unique challenges ADHD can create when planning vacations, group trips, and bachelorette weekends. We talk about executive function, travel anxiety, nervous system regulation, and the small shifts that can make traveling with ADHD feel so much easier—without the guilt or shame.
Episode Highlights
[0:31] - The Paris story that perfectly illustrates the ADHD planning gap.
[2:06] - Meet Gillian Gossow and why she's the perfect guest for this conversation.
[4:24] - Looking back at years of traveling together and what changed once ADHD entered the conversation.
[8:46] - How adding structure and shared planning completely transformed our California trip.
[12:32] - What Gillian has learned from planning hundreds of bachelorette yoga and Pilates experiences.
[16:04] - Why ADHD brains often struggle with executing plans—and how delegation changes everything.
[21:29] - Managing travel anxiety, group dynamics, and overstimulation before they spiral.
[25:48] - Simple breathwork techniques that help calm the ADHD nervous system in just a few minutes.
[31:07] - Why every ADHD traveler needs a "dive buddy" for support and co-regulation.
[32:46] - Practical scripts you can use to ask for help before your next trip.
[35:46] - Why your vacation doesn't have to be perfect to become one of your favorite memories.
Links & Resources
Follow Bad Girls Yoga on Instagram & TikTok: @badgirlsyoga
Thank you for tuning into "SuccessFULL with ADHD." If this episode has impacted you, remember to rate, follow, share, and review our podcast. Your support helps us reach and help more individuals navigating their journeys with ADHD.
🚨Calling all aspiring ADHD coaches ▶️ https://www.coachingwithbrooke.com/coach-certification-and-training
Help your clients break free from paralysis and better manage their life with 3C Activation® coach training!
💥Gain a proven process for ADHD coaching
💥Earn 38 ICF Credits and 25.5 PAAC CCE’s
💥Learn the latest neuroscience to boost your practice
💥Qualify to be listed under ACO Directory
Learn more ▶️ https://www.coachingwithbrooke.com/coach-certification-and-training

What if the reason productivity strategies haven’t worked isn’t because you’re lazy, unmotivated, or “bad at ADHD”—but because your nervous system is stuck in survival mode?
In this conversation, I’m joined by ADHD counselor and author Jenna Free, whose approach to ADHD starts with regulation before productivity. Jenna shares why so many ADHDers find themselves trapped in cycles of overwhelm, paralysis, burnout, and all-or-nothing thinking—and how learning to regulate your nervous system can create lasting change. We explore the connection between ADHD, anxiety, fight-or-flight responses, and executive functioning, while challenging some of the common assumptions about what ADHD really is. If you’ve ever felt exhausted from trying harder and getting nowhere, this episode offers a refreshing perspective on what it takes to move forward.
Episode Highlights
[0:40] - Meet Jenna Free and why regulation comes before productivity
[1:32] - The difference between avoidance and a nervous system stuck in fight-or-flight
[4:25] - Why awareness is the first step toward meaningful change
[5:59] - The “spinning wheels” analogy and why slowing down helps you move forward
[7:18] - Escaping the frantic-crash cycle that keeps ADHDers stuck
[12:13] - ADHD, anxiety, OCD, and the role of nervous system dysregulation
[13:57] - Jenna’s three-layer framework for ADHD regulation
[19:37] - How thoughts, beliefs, and self-talk fuel dysregulation
[27:59] - All-or-nothing thinking, perfectionism, and finding flexibility
[36:16] - Can regulation improve ADHD symptoms and task initiation?
[44:27] - What a regulated ADHD life actually looks like
[48:47] - Jenna’s new book and where to connect with her
Links & Resources
Jenna Free (CCC) is an ADHD counselor who also has ADHD. She specializes in helping ADHD brains move out of fight-or-flight and into a more regulated, sustainable state while honoring neurodivergence and individual strengths. Through her ADHD Regulation Groups and professional certification program, Jenna teaches practical strategies that help ADHDers become more productive while enjoying life more. Jenna lives in Calgary, Alberta, with her husband and two sons, and loves exploring new hobbies, including acting, tennis, and yoga.
Website: ADHD with Jenna Free Website
Instagram: @adhdwithjennafree
TikTok: @adhdwithjennafree
Podcast: ADHD with Jenna Free
Book: The Simple Guide to ADHD Regulation: The Secret to Finding Balance, Getting Things Done, and Enjoying Life
Thank you for tuning into "SuccessFULL with ADHD." If this episode has impacted you, remember to rate, follow, share, and review our podcast. Your support helps us reach and help more individuals navigating their journeys with ADHD.
 
 
 
🚨Calling all aspiring ADHD coaches ▶️ https://www.coachingwithbrooke.com/coach-certification-and-training
Help your clients break free from paralysis and better manage their life with 3C Activation® coach training!
💥Gain a proven process for ADHD coaching
💥Earn 38 ICF Credits and 25.5 PAAC CCE’s
💥Learn the latest neuroscience to boost your practice
💥Qualify to be listed under ACO Directory
Learn more ▶️ https://www.coachingwithbrooke.com/coach-certification-and-training

ADHD is often talked about through the lens of productivity, focus, and executive functioning, but what happens when we zoom out and look at the bigger picture? Elizabeth Ahmann and Micah Saviet, co-authors of Flourishing with Adult ADHD, join me for a thought-provoking conversation about identity, self-perception, and the lived experience of being neurodivergent.
We explore how masking, shame, trauma, sociocultural influences, and late diagnosis can shape the way adults with ADHD see themselves and navigate the world. This conversation challenges the traditional deficit-based model of ADHD and offers a more affirming, strengths-based perspective that can help you better understand yourself and create meaningful change. Whether you're an adult with ADHD, a coach, therapist, or someone supporting a neurodivergent loved one, you'll walk away with practical insights for building self-awareness, self-compassion, and resilience.
Episode Highlights
[0:00] - The hidden cost of masking, perfectionism, and appearing successful on the outside
[0:50] - Meet Elizabeth Ahmann and Micah Saviet, co-authors of Flourishing with Adult ADHD
[2:18] - Why ADHD is more than executive functioning challenges—it’s also an identity experience
[4:23] - Moving beyond the medical model and embracing a neurodiversity-affirming perspective
[7:16] - Understanding the "fifth domain" of ADHD: sociocultural identity
[10:44] - Cultural humility, curiosity, and supporting clients with different lived experiences
[12:04] - The Social Identity Wheel and how identity awareness can reduce shame
[14:49] - Reframing ADHD challenges as differences in neurobiology rather than personal failures
[16:17] - Identity reconstruction and redefining yourself beyond an ADHD-based narrative of failure
[18:24] - Trauma, adverse childhood experiences, and how they intersect with ADHD
[23:51] - Why addressing shame is essential for adults with ADHD
[24:14] - Masking, people-pleasing, perfectionism, and the invisible burden many adults carry
[26:42] - How social conditioning impacts women with ADHD and contributes to late diagnosis
[29:06] - The difference between adapting and masking as a neurodivergent person
[31:02] - Small steps, externalizing tasks, and reducing executive function overwhelm
[33:30] - Using affirmations and visualization to reshape self-belief and identity
[36:10] - Why micro-actions and 1% improvements create lasting progress
[38:08] - Turning goals into experiments to reduce pressure and build momentum
[40:08] - What to remember when it feels like you've tried everything and nothing has worked
[40:55] - New research on ADHD coaching and improvements in well-being and executive functioning
[43:35] - Where to find Flourishing with Adult ADHD and who will benefit most from reading it
Links & Resources
Elizabeth Ahmann, ScD, RN, PCC, NBC-HWC 
Elizabeth Ahmann (she/her) is an ADHD and health and wellness coach, Professor, and Curriculum Manager in the Health and Wellness Coaching Department at Notre Dame of Maryland University’s School of Integrative Health. She also serves as Director of Research at Springer Institute.
With a master’s degree in nursing and a doctorate in public health, Elizabeth brings extensive experience in coaching, teaching, and research. She synthesizes theory, evidence, and practice to translate complex research into accessible, actionable guidance that supports optimal, person-centered care for adults with ADHD.
Micah Saviet, LCSW-C, NBC-HWC
Micah Saviet (he/him) is a licensed clinical social worker specializing in trauma-informed, neurodiversity-affirming care for adults with ADHD. Micah integrates evidence-based, somatic, and neurophysiological approaches to support clients in healing from shame, emotional dysregulation, and trauma-related patterns commonly experienced by neurodivergent adults.
Micah’s work emphasizes moving beyond symptom management toward deeper healing, self-compassion, and sustainable well-being. He writes and speaks on adult ADHD, trauma, nervous system regulation, and strengths-based care for professionals.
Connect
Instagram: @adulttrauma_adhdsolutions
To purchase "Flourishing with Adult ADHD":
https://amzn.to/49WWdgL
https://www.routledge.com/Flourishing-with-Adult-ADHD-The-Evidence-Based-Guide-to-Client-Well-Being-for-Therapists-and-Coaches/Ahmann-Saviet/p/book/9781041059776

Micah's therapy practice: https://www.adulttraumaandadhdsolutions.com/

Micah & Liz's coaching practice: https://www.pathways-ahead.com/

Liz and Micah's research institute: https://springerinstitute.org/

Thank you for tuning into "SuccessFULL with ADHD." If this episode has impacted you, remember to rate, follow, share, and review our podcast. Your support helps us reach and help more individuals navigating their journeys with ADHD.
 
🚨Calling all aspiring ADHD coaches ▶️ https://www.coachingwithbrooke.com/coach-certification-and-training
Help your clients break free from paralysis and better manage their life with 3C Activation® coach training!
💥Gain a proven process for ADHD coaching
💥Earn 38 ICF Credits and 25.5 PAAC CCE’s
💥Learn the latest neuroscience to boost your practice
💥Qualify to be listed under ACO Directory
Learn more ▶️ https://www.coachingwithbrooke.com/coach-certification-and-training

If you've ever felt like you're doing all the things but still falling behind, this episode is for you. Today, I'm joined by time management expert Megan Sumrell, creator of the TOP Program, who challenges one of the most common productivity habits many of us rely on: daily planning. Megan explains why traditional productivity systems often fail women—especially women with ADHD—and how they can leave us feeling overwhelmed, guilty, and stuck in a cycle of constantly playing catch-up.
In our conversation, we explore a more realistic approach to planning that accounts for uncertainty, mental load, energy fluctuations, caregiving responsibilities, and the realities of everyday life. Megan shares practical strategies for reducing decision fatigue, prioritizing what matters most, and creating a weekly planning rhythm that helps you feel more in control without striving for perfection. If you're ready to stop reacting and start planning in a way that actually works for your brain, press play.
Episode Highlights
[0:00] Why planning by the day may be causing more anxiety than flexibility
[2:11] The hidden dangers of relying on daily to-do lists
[3:10] Why traditional productivity systems leave many women feeling organized on paper but overwhelmed in reality
[5:18] The guilt cycle: unfinished tasks, self-blame, and time debt
[7:59] How unrealistic daily planning sets you up for failure before the day even begins
[9:30] Decision fatigue, ADHD, and why making choices all day drains your energy
[13:35] The cognitive load women carry—and why automation matters
[15:31] Productive procrastination and chasing quick dopamine wins
[17:09] Why weekly planning creates flexibility instead of rigidity
[20:35] What to do when your calendar is already overbooked
[23:14] Practical strategies for prioritizing when everything feels important
[28:47] Hormones, energy cycles, and creating plans that work with your body
[32:49] Managing planning and communication in relationships and neurodivergent households
[38:10] Protecting personal time, exercise, and self-care without guilt
[42:05] Paper planners vs. digital tools: finding the right system for your lifestyle
[46:31] How to bounce back into your routine after vacation or time away
[50:41] The biggest mindset shift: a plan is a tool, not a report card
[54:40] Inside Megan’s TOP Program and why a planner alone won’t solve overwhelm
Links & Resources
Megan Sumrell's Website: https://megansumrell.com
Follow Megan on Instagram: @megansumrell
About Megan Sumrell
Megan Sumrell is a Time Management Expert, Founder & CEO, and creator of the TOP Program and TOP Planner. After spending more than 20 years in corporate process improvement, she discovered that traditional productivity systems weren't designed for the realities women face—including caregiving responsibilities, mental load, and constant uncertainty. Today, she helps overwhelmed women create harmony in their lives through planning systems built specifically for how women's brains work, transforming unrealistic to-do lists into flexible, achievable plans.
Thank you for tuning into "SuccessFULL with ADHD." If this episode has impacted you, remember to rate, follow, share, and review our podcast. Your support helps us reach and help more individuals navigating their journeys with ADHD.
🚨Calling all aspiring ADHD coaches ▶️ https://www.coachingwithbrooke.com/coach-certification-and-training
Help your clients break free from paralysis and better manage their life with 3C Activation® coach training!
💥Gain a proven process for ADHD coaching
💥Earn 38 ICF Credits and 25.5 PAAC CCE’s
💥Learn the latest neuroscience to boost your practice
💥Qualify to be listed under ACO Directory
Learn more ▶️ https://www.coachingwithbrooke.com/coach-certification-and-training

If you’ve ever been told your ADHD is either your biggest weakness or your greatest entrepreneurial superpower, this episode will challenge that narrative. I sit down with business coach, former psychotherapist, and ADHD-ish podcast host Diann Wingert to unpack the realities of building a business with an ADHD brain — from burnout and perfectionism to impulsivity and decision fatigue.
Diann shares honest, practical insights on scaling sustainably, managing rejection sensitivity, and creating a business that works with your brain instead of against it. If you’re tired of trying to fit into a neurotypical business mold, this episode is for you.
Episode Highlights
[0:38] - Why the “ADHD is a superpower” narrative can be harmful
[1:31] - Why Diann transitioned from psychotherapist to ADHD business coach
[3:43] - The difference between therapy and coaching for ADHD entrepreneurs
[9:00] - The overlooked connection between ADHD and trauma
[10:24] - Why ADHD traits are context-dependent in business
[13:14] - Why ADHD entrepreneurs struggle when it’s time to scale
[15:05] - Diann’s “idea parking lot” strategy for impulsive ideas
[18:42] - The “unholy trinity” of ADHD entrepreneurship: perfectionism, procrastination, and people pleasing
[21:09] - How rejection sensitivity fuels burnout and self-sabotage
[22:55] - Radical self-acceptance and why it matters in business
[26:39] - Diann’s 4 business pillars: positioning, packaging, pricing, and promoting
[29:53] - Why too many offers can hurt business growth
[33:22] - Creating a sustainable marketing strategy for ADHD entrepreneurs
[35:17] - How to stop chasing every shiny business idea
[37:27] - Impulsive vs. overthinking ADHD entrepreneurs
[43:08] - What most business coaches miss with ADHD clients
[46:04] - Building a business that works with your ADHD brain, not against it
Links and Resources:
Diann Wingert is a former psychotherapist, serial business owner, and ADHD business coach who helps entrepreneurs and creatives build businesses that work with their brains, not against them. Host of the ADHD-ish Podcast, Diann is passionate about helping neurodivergent business owners balance passion, purpose, and profit while embracing the creativity and innovation that come with ADHD.
ADHD-ish Podcast: ADHD-ish™
Diann Wingert Coaching website: ADHD Business Coach | Diann Wingert | For Entrepreneurs
Di AI - Diann Wingert's ADHD Business Coach Digital
Clone: Di AI is here.
LinkedIn account: https://www.linkedin.com/in/diannwingertcoaching/
Thank you for tuning into "SuccessFULL with ADHD." If this episode has impacted you, remember to rate, follow, share, and review our podcast. Your support helps us reach and help more individuals navigating their journeys with ADHD.
🚨Calling all aspiring ADHD coaches ▶️ https://www.coachingwithbrooke.com/coach-certification-and-training
Help your clients break free from paralysis and better manage their life with 3C Activation® coach training!
💥Gain a proven process for ADHD coaching
💥Earn 38 ICF Credits and 25.5 PAAC CCE’s
💥Learn the latest neuroscience to boost your practice
💥Qualify to be listed under ACO Directory
Learn more ▶️ https://www.coachingwithbrooke.com/coach-certification-and-training