ADHD-ish

Welcome back to another enlightening episode of ADHD-ish! I'm your host, Diann Wingert, and my guest is burnout coach for highly sensitive and neurodivergent women, Paula Liub. In this timely discussion, we'll explore why hydration, nutrition, sleep, and physical activity are essential for effective executive functioning and how hyper focus can sometimes lead us to neglect these basic needs. Paula will give us practical strategies to reduce burnout, emphasizing the importance of pre-planning, simplifying tasks, and setting realistic boundaries. We'll also dissect the societal pressures to overwork and misunderstandings surrounding burnout and ADHD, and why mindfulness, often resisted by those with ADHD, can be a game-changer Highlights of our conversation:The Role of Interoception and BoundariesInteroception, or the sense of internal body signals, plays a crucial role in managing burnout. Neurodivergent women often face challenges in perceiving their own needs and setting appropriate boundaries. Hyperfocus may increase productivity, but often leads to neglecting or ignoring our needs. Listen for tips for how to balance the two. Mindfulness Over PerfectionismPaula and I discuss the benefits of mindfulness as a preventive strategy that helps protect us from burnout. Mindfulness is not just about meditation but involves being intentional with daily actions and choices. Paula defines mindfulness as paying attention to the present moment, understanding the benefits and consequences of actions, and adjusting habits to avoid negative side effects, such as excessive screen time.Planning with FlexibilityThe holiday season can exacerbate stress and pressure, especially for neurodivergent women. Paula suggests practical strategies such as pre-planning events with rest periods and simplifying tasks like gift shopping. I shared my favorite strategy for “stretching” our time horizon: using a wall-sized dry erase calendar that encourages us to anticipate future events and needs. Paula Liub is a burnout coach for sensitive, neurodivergent women, who combines a degree in psychology with two decades of experience in mindfulness practices and other strategies for emotional regulation and self awareness. Here’s how to connect with Paula: Website - LinkedIn - Neurodivergent Wellness Basics Newsletter One of the most common reasons female entrepreneurs, creatives and small business owners hire me is because “business as usual” is leading them toward burnout. Sometimes the changes we need to make involve better boundaries with clients and team members, sometimes we need to raise our prices and restrict the scope of our work. These changes can be really hard to commit to and implement without guidance, support and accountability. Let me help. Click here to schedule a free consultation to see if we’re a fit and discuss the possibilities. © 2024 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops / All rights reserved. Outro music by Vladimir / Bobi Music / All rights reserved.

If you have (or suspect you have ADHD) and are struggling to fall asleep at a "normal" hour, wake up feeling groggy, or find yourself alert and restless late at night, you might be dealing with something called Delayed Phase Sleep Syndrome, or DSPS. It's not just insomnia or anxiety—it’s a circadian rhythm sleep disorder that often goes misunderstood and misdiagnosed. We'll explore how DSPS differs from the more commonly discussed "revenge bedtime procrastination," which is the habit of staying up late to reclaim a bit of personal time after a busy day. I will also delve into effective treatments like light therapy and melatonin, and discuss how understanding your sleep patterns can be a game changer for those balancing ADHD and entrepreneurship. So, if sleep's been your nemesis, this episode will help you learn how you can finally get the rest you deserve.Understanding DSPS:Unlike insomnia or general sleep problems, DSPS aligns your internal clock much later. It’s not a result of poor sleep hygiene or bad habits, it’s an actual condition in both ICD and DSM diagnostic manuals.Revenge Bedtime Procrastination vs. DSPS:Revenge bedtime procrastination involves deliberately delaying sleep for fun or relaxation, when one feels their day is too packed with responsibilities and too little time for some self indulgence like scrolling social media or bingeing a Netflix series. DSPS is about a genuine inability to fall asleep at typical times. Both are common among those with ADHD and are often confused with each other. Treatment for DSPS:Gradual exposure to bright light in the morning and reducing light exposure before bedtime can help recalibrate your internal clock. Click here for a list of light therapy products recommended by the Yale School of Medicine Dept of PsychiatrySleep specialists often suggest a 3 mg dose of melatonin taken around 9 PM to help initiate sleep. Click here for the Medical News Today article on treatment options. Click here for blue light blocking (orange) glasses. Fun Fact 🧠✨Morning exposure to natural daylight—even on a cloudy day—has a more beneficial effect on aligning your circadian rhythm than indoor lights. Past episode of ADHD-ish on the topic of ADHD & sleep:Episode #202_ Morgan Adams on The Impact of Sleep on Women’s Wellness Episode # 28_ Sleep Your Way to Success with Yishan Xu, PhD What did you think of this episode? What topic do you want me to dig into next? DM me here on LinkedIn - Send me an email - Leave me a voice message If you’ve been thinking about launching a private podcast for your business, THE BEST TIME to do so is NOW, with Hello Audio’s...

The modern workplace now contains an unprecedented five generations of workers, with very different ideas about leadership and the importance of authenticity. In the last few years we have experienced The Great Resignation, Quiet Quitting and the rise of employees at all levels leaving their 9 to 5 to start their own business, so clearly it's time for change. In this episode of ADHD-ish, I welcome returning guest Ruth Rathblott to discuss these challenges and the need for self-awareness and connection in the workplace. Many of us are hiding and others might be sharing too much. What are the rules and how do we know what to do if what we want is to feel safe, do our best work and experience genuine belonging? In this empowering episode, Ruth and I talk about the transformation that occurs when people start "unhiding"—openly sharing their stories and building stronger, more authentic connections. This mutual sharing not only creates a sense of belonging but can also significantly reduce feelings of isolation and burnout, issues all too common in the modern workplace. 🔑 Key Takeaways:Generational Leadership: How younger workers demand for transparency is reshaping traditional leadership styles.Strategic Hiding: The delicate balance of revealing personal aspects at work while ensuring safety and authenticity.The Framework of Hiding: Ruth explains her four types of “hiders”, breaking down the different ways we hide, and why we do soPsychological Safety: We break down the importance of fostering environments where authenticity thrives and human connections deepen.Mentioned in this episode: The Big Leap Ruth Rathblott is a TedX and keynote speaker, DEI consultant and best selling author and advocate. Her work is both deeply personal and also universal. Born with a limb difference, Ruth learned to hide in high school and continued to do so for 25 years, until realizing the true cost of “fitting in” instead of genuinely belonging. Ruth and I both have a Masters Degree in social work, love margaritas and Mexican food and travel and share the belief that diversity and inclusivity enriches all of our lives. Want to connect with Ruth Rathblott?Website - LinkedIn - Instagram - Ruth’s TedX Talk - Ruth’s New Book Ruth’s First Interview with meYou might love ADHD-ish, but did you know I also have two private podcasts? A private podcast is one of the best brand assets I know of for promoting your business and serving your clients, and the best time to launch one is NOW, with Hello Audio’s Black Friday Sale pricing. Click here to use my affiliate link by Wednesday December 4th and get 40% your first year. Know you want a private podcast, but don’t know where to start? There’s more good news! You can hire me to help you with the concept, the content and the implementation,...

Welcome back to ADHD-ish. If you are feeling a bit “off”, upset, depressed or easily triggered, this episode is for you. Most of the advice we hear on managing ADHD traits is about disorganization and distractibility, but emotional dysregulation is also part of ADHD and can really impact us in both our personal and professional lives. It’s OK to not be OK right now. It’s understandable to want to pull the covers over your head or punch the pillows. But, you have a business to run, so how do you get, and stay regulated during trying times? Here are the 5 key takeaways from this episode you won't want to miss:Exercise for resilience: I bought a Peloton to eliminate excuses, but also to hop on and burn off frustration and irritability but you can accomplish the same with a brisk walk.ADHD-Friendly Meditation: Yes, meditation IS possible with an ADHD brain! Learn how to start a practice that suits you and why it's a game-changer for emotional regulation.Emotional Freedom Technique (EFT): Ever heard of tapping? This strategy can be used to maintain your calm, but also as emotional first aid when you get triggered. Pro-social emotions to up-regulate: gratitude, pride, compassion & simple ways to remember to do so Setting Boundaries: With the holidays approaching, boundaries are crucial. Learn to protect your emotional space from toxic interactions and enjoy a more peaceful season.A special Thank You to Connie Zanderzanden and Sugarwish for demonstrating care, compassion and gratitude with a special gift package of teas this week. Resources mentioned in this episode:ADDitude Magazine article on pro-social activities to build emotional resilience Do you have a Peloton? Connect with me! My Peloton handle is ADHD-ish (obviously)Episode of ADHD-ish on Meditation for Busy Brains with Guest Jude Star Podcast Episode on Emotional Freedom Technique with Kate Moryoussef Rick Hanson, PhD Taking in the Good My framework for ADHD-ish solopreneurs, The Boss Up Breakthrough is a 1:1 strategy, coaching and mentorship program that turns your hidden gem into a stand-out, sought-after, profitable business based on your unique brilliance. Over the course of 12 weeks, we transform your positioning, packaging, pricing and promoting and remove everything holding you back. Want to start NOW, lay the foundation, then take a break for the holidays and pick up again in January? Schedule a free consultation to see if we’re a fit.Not ready to work together, but want to share the love? Rate and Review ADHD-ish and...