ADHD for Smart Ass Women with Tracy Otsuka

By Tracy Otsuka

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Erica S.
 May 3, 2021

Nika Smit
 Jan 7, 2020

Description

This podcast is for smart, high-ability ADD/ADHD (diagnosed or suspecting) women who see their symptoms as more positive than negative. I’m Tracy Otsuka your host and I’m committed to changing the conversation around ADHD. When I was diagnosed eight months after my son, my entire life suddenly made perfect sense but all I heard about was everything that my ADHD brain SHOULD be struggling with when in fact I would come to learn that my ADHD is responsible for some of my greatest superpowers. One other thing, we constantly hear about all the successful ADHD men, but no one talks about the women. This podcast is here to change that dynamic. ADHD women are my people, and I’m here to acknowledge, support and cheer them on. *THE CONTENT IN THIS PODCAST IS NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS OR TREATMENT AND DOES NOT CONSTITUTE MEDICAL OR PROFESSIONAL ADVICE. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY IN SEEKING IT BECAUSE OF ANYTHING YOU HAVE SEEN OR HEARD FROM TRACY OTSUKA OR THIS PODCAST.

Episode Date
EP. 146: Simple Strategies For Being on Time and Planning Better
50:46

In our last episode we discovered why our ADHD brains struggle with time so much. Understanding this ‘why’ provides us with a foundation for building long-lasting time management skills, so make sure to listen to Episode #145 first if you haven’t already! 

Now that we have our ‘why,’ the next step is to figure out how to develop a more effective and less stressful relationship with time. In this episode I’ll give you some concrete strategies to help you work with your brain’s natural flow rather than struggling against it. When we learn how to pause, check in with our bodies, stare down our discomfort, create a plan based on history, and celebrate our accomplishments, we can stop waiting for the perfect time to feel inspired and instead we can start creating it ourselves.

Oct 20, 2021
Ep. 145: Why is Time So Difficult For Our ADHD Brains?
25:48

What is it about our ADHD brains that causes so much difficulty with time and what can we do about it? Executive function plays a role, but like most of our ADHD challenges there are also other factors that, when combined, can make time awareness feel downright impossible. In this episode I’ll take you through the contributors to time blindness, such as emotional regulation and working memory, because the more we understand why we do what we do the more successfully we can tackle the problem. 

 

Then, next week I’ll talk about what we can do to improve our relationship with time and share some of the strategies that have really worked for me. I still haven’t mastered time, but I have gotten so much better at it the more I learn how my brain works. I hope I can do the same for you. 

Oct 13, 2021
EP. 144: 7 New Ways to Biohack Your ADHD Brain and Stop Rumination NOW
33:34

Why is it that a single negative comment can ruin my entire day, even amongst a sea of otherwise positive feedback? Our ability to hyperfocus is one of our greatest ADHD strengths, but if that hyperfocus gets ahold of a negative thought it can send us into a spiral of shame and self-doubt that feels impossible to break out of. In this episode, I’ll give you 7 unusual, research-based strategies to help you tune into your body, get out of your head, and calm your nervous system when you find yourself ruminating on thoughts that don’t serve you. 

 

Resources:

​​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6715326/

https://www.amazon.com/Octorox-Spiky-Massage-Balls-Shoulder/dp/B0759KK3HS/ref=sr_1_10?crid=24LXTWCKR1LTL&dchild=1&keywords=spiky+massage+balls+for+feet&qid=1630383559&sprefix=spiky+mass%2Caps%2C226&sr=8-10

https://www.healthline.com/health/cryotherapy-benefits

https://integrisok.com/resources/on-your-health/2019/february/what-is-cryotherapy

https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx

https://anxietycontrolcenter.com/stop-negative-thoughts-using-rubber-band-snap/ 

https://pubmed.ncbi.nlm.nih.gov/21645566/

https://www.amazon.com/-/de/dp/B0084DD2XM/ref=sr_1_6?dchild=1&keywords=Center+Shock&qid=1629392022&sr=8-6

https://pubmed.ncbi.nlm.nih.gov/21645566/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3158435/

https://www.thehealthy.com/aging/mind-memory/benefits-of-chewing-gum/

https://www.amazon.com/gp/product/B07N8KR2NS/ref=ppx_od_dt_b_asin_title_s00?ie=UTF8&psc=1

Oct 06, 2021
EP. 143: It's Usually Not Just ADHD With Educational Diagnostician, Laurie Peterson
01:28:43

My son Markus has always been incredibly introspective and self-aware, so when, even after receiving ADHD accommodations and visual processing intervention he felt there was still something else going on, I believed him. Markus suspected that dyslexia was the underlying cause of his inconsistent gaps in learning, yet whenever he was evaluated in the past these gaps were overlooked or attributed to his ADHD. Learning disabilities such as dyslexia, dyscalculia, and dysgraphia are very common comorbidities with ADHD, so why weren’t these evaluators ever digging deeper? 

 

Enter the incredible Laurie Peterson, a brilliant Educational Diagnostician who you may recognize from Episode 61 of ADHD for Smart Ass Women, and my guest this episode. Laurie evaluated Markus a third time, and to his relief, his suspicions were confirmed--it was dyslexia all along. Having the complete picture of his brain finally allowed Markus to advocate for his needs, which is exactly why Laurie does the work she does. Join me for another wonderful conversation with Laurie as she provides an overview of the different learning disabilities that can co-occur with ADHD, explains why whole-picture interventions are so important, and dispels some common myths surrounding learning disabilities. 

 

Resources: 

Website: ediagnosticlearning.com

Apps mentioned: Snap Type; Mod Math

Sep 29, 2021
EP. 142: ADHD, Nutrition and Intuitive Eating with Becca King
01:01:48

‘Intuitive eating’ is a term we hear more and more these days, but in a culture where restrictive diets are king, the concept of listening to your own body may seem foreign and even “woo woo.” My guest this week, Registered Dietitian Nutritionist Becca King, admits that she also thought intuitive eating was pretty “woo woo” when she first heard about it, but after closer examination, she discovered that intuitive eating wasn’t too out there at all. In fact, it was quite the opposite: intuitive eating helped Becca heal her relationship with food and her own body and started her on a path to help others, specifically those with ADHD, heal those relationships too.

 

Whether you’re curious to learn more or you still need some convincing, in this week’s episode, Becca will teach you the basics about intuitive eating and provide you some helpful eating tips for the ADHD brain.



Resources:

Instagram: @adhd.nutritionist

Website: adhdnutritionistllc.com

Sep 22, 2021
EP. 141: Laundry, House Cleaning, and an ADHD-Friendly Refrigerator with Struggle Care’s KC Davis
01:07:04

When licensed professional therapist, author, and speaker KC Davis first began a self and home-care TikTok account, she didn’t intend to make ADHD content. In fact, she didn’t even know she had ADHD at the time, she just knew her unique brain required equally unique systems in order for her to stay on top of home care tasks. When KC’s content inevitably ended up on the ADHD side of TikTok, her number of followers exploded. So many people with ADHD were relating to her content and finding success with her systems that, after receiving yet another comment asking if KC had ADHD herself, she decided to get an evaluation, and soon it was confirmed that she does indeed have ADHD.

 

Since receiving her diagnosis KC’s content has expanded to include creative ADHD-specific systems and solutions for care tasks, but the underlying message in her work has always remained the same: “Care tasks are morally neutral. They have nothing to do with being a good or bad person, with failing or succeeding in life.” Join me this week as the insightful and hilarious KC Davis explains why thinking of care tasks as ‘morally neutral’ is so important for our mental health, teaches us her ‘condiments in the produce drawer’ ADHD fridge hack that everyone is talking about, and gives us the tools to implement a no-fold laundry system that saved her sanity. 

 

Resources

Instagram: @strugglecare

TikTok: @domesticblisters

Website: Strugglecare.com

Book: How to Keep House While Drowning

Sep 15, 2021
EP. 140: ADHD and Relationships With Melissa Orlov
59:35

This week I break my cardinal rule of only interviewing women with ADHD on the podcast, which should tell you just how strongly I believe in author and marriage consultant Melissa Orlov’s work. Melissa may not have ADHD herself, but her daughter does, which is exactly what prompts Melissa to learn as much about ADHD as she possibly can. She dove deep into the research, even working alongside renowned ADHD expert, Dr. Edward Hallowell, one of my only other guest to break the podcast rule (go back to Episode 106 to listen to his insightful interview). 

 

All of Melissa’s research led her to the surprising realization that her own husband had ADHD as well. Hello, rabbit ---> bunny! Suddenly, all of the disagreements that they’d been having for years around their relationship suddenly made sense. With this realization came a new level of compassion and understanding for each other.  Together Melissa and her husband were finally able to find solutions and create systems that worked for both of them.

 

Since this marriage-saving discovery, Melissa has been researching and writing about how ADHD impacts relationships and marriage with the goal of providing others with the roadmap she and her husband wish they’d had sooner. Whether you’re in a relationship with a neurotypical or another ADHDer, Melissa has some helpful tips and insights that may just end that argument about emptying the dishwasher for good. 

 

Resources:

Melissa’s website: adhdmarriage.com

Her couples’ seminar: The ADHD Effect In-Depth

Her book: The ADHD Effect on Marriage: Understand and Rebuild Your Relationship in Six Steps

Sep 08, 2021
EP. 139: ADHD, Authenticity and Not Fitting In with Trendsetting Hairstylist and Educator Jayne Matthews
48:46

When Covid hit the U.S. in 2020 and hair salons all across the country shut down, more and more people started taking the scissors into their own hands, often with disastrous results. While the rest of us were laughing at quarantine haircut memes (or creating our own), Jayne Matthews was brainstorming a solution: What if she could teach people how to cut their own hair using the same technique she used on clients at her salon? Now less than two years later Jayne teaches people all around the world how to give themselves stylish haircuts in a way that’s intuitive and easy to follow. This ability to problem-solve in the face of seemingly unsolvable problems is a skill Jayne attributes to her ADHD and is one she believes is the key to her success. 

Join me this week as educator and trendsetting hairstylist Jayne Matthews and I discuss the importance of blazing new paths rather than trying to fit in, how to be okay with not being great at everything, and some favorite ADHD workarounds.

 

Resources:

Website: Jaynematthews.com

Instagram: @jayne_edosalon

Sep 01, 2021
EP. 138: ADHD and Vertical Heterophoria with ADHD expert and author René Brooks
56:30

This week I’m sitting down with ADHD expert, author and coach René Brooks to talk about Vertical Heterophoria -- a little-known eye condition that, when René stumbled upon the diagnosis by happenstance, changed everything for her. While René is grateful that she was able to find relief from a lifetime of headaches and neck pain, she’s frustrated by how close she came to missing such an important diagnosis and believes the medical community still has a long way to go in understanding and treating ADHD comorbidities. “It’s right there, it’s not hidden, people just don’t put it together. People are so mired down in the research about ADHD that it’s difficult for them to understand how these things apply to real-life scenarios.” 

 

Vertical Heterophoria and the connection to ADHD is so unknown that I myself had never heard of it, but by the end of the episode, René helps me to realize that this just might be the missing piece in my own son’s unresolved vision struggles. This realization is a great reminder of why these conversations are so important to have, and for that reason and many more I’m so excited to bring you this episode with the brilliant René Brooks. 



Resources

Instagram: @blackgirllostkeys

Twitter: @Blkgirllostkeys

Blog: Black Girl Lost Keys 

Vertical Heterophoria: The Unknown ADHD Related Eye Condition  (scroll to the bottom of the blog post for a link to the online test for Vertical Heterophoria)

 

Aug 25, 2021
EP. 137: How to Get That Thing That You REALLY Don't Want to Do, Done!
18:35

Tracy shares:

  • Why forcing ourselves to do mundane tasks doesn’t work
  • The real question to ask ourselves that helps us get things done
  • Why do our ADHD brains struggle to get through boring, predictable, mundane tasks
  • What three things must an ADHD strategy employ for us to successfully get a boring, predictable task done?
  • What generates positive emotion?
  • Why deadlines don’t work over time?
  • How light and easy can work every time!

 

Resources:

Frank Sinatra - Nice 'n' Easy

Aug 18, 2021
EP. 136: ADHD and Creativity with Artist and Online Entrepreneur, Miriam Schulman
55:01

Join Tracy as she welcomes Miriam Schulman to Ep. 136 of her podcast ADHD for Smart Ass Women.

So for all these reasons, I am delighted to introduce you to Miriam Schulman, artist and founder of The Inspiration Place. Through her online classes, business coaching programs, and popular podcast, she’s helped thousands of artists around the world develop their skill sets and sell more art.

Miriam is a graduate of Dartmouth College and M.I.T. who has been featured in major publications including Forbes, The New York Times, Art of Man, Professional Artist magazine, and Art Journaling magazine. Her artwork has also been featured on NBC’s “Parenthood” and the Amazon series “Hunters” with Al Pacino. Her forthcoming book with HarperCollins Leadership on how to make it as an artist is scheduled to be released in October 2022. 

 

Miriam shares: 

  • Her and her family’s experience with ADHD
  • Her challenging first year in college
  • Why originality is so important to her
  • Her observations on the link between creativity and ADHD
  • What it means to be a lifelong learner
  • Why she started The Inspiration Place
  • The difference between selling art online or in person
  • The ADHD traits that she regularly sees in artists
  • What artists tend to struggle with
  • The importance of practicing your creative
  • The ADHD traits that she feels are responsible for her success?
  • The key to living successfully with ADHD is?
  • Her number one ADHD workaround? 

 

Resources:

https://www.schulmanart.com/

The Inspiration Place Podcast, Artists and ADD: Creatively Distracted, with Tracy Otsuka

 

Aug 11, 2021
EP. 135: ADHD, Suicide Prevention and Audio Journaling with Grace L’Orange
01:05:47

This week Tracy welcomes Grace L’Orange to episode #135 of ADHD for Smart Ass Women. Grace is a school psychologist, behavior specialist, and suicide prevention coordinator working in public education with a B.S. in Psychology and an advanced Education Specialist degree in School Psychology. Grace is passionate about equity, inclusion, and advocacy for all students, especially those with disabilities and other differences. In addition to her direct work with students, she collaborates with and educates other adults to better understand and address the specific impacts these differences have on daily life.

 

Grace recently implemented systemic changes in her district by developing updated policies and procedures for special education and suicide prevention/intervention focusing on equity and best practice. She serves as Director-At-Large on the board for her state school psychologist association. She also collaborates with the broader community through the Suicide Prevention Coalition in her county. Initially drawn to school psychology due to the school struggles of her brother with ADHD, little did Grace know that she would be diagnosed much later at the age of 32. Since then, Grace has been integrating this new ADHD facet of her life in the context of being an educator working with students with disabilities and behavior challenges.

 

In this episode Grace shares: 

  • The circumstances surrounding her ADHD diagnosis
  • What has changed since she was diagnosed 
  • How learning about her ADHD shifted her understanding of how ADHD presents in girls and helped her better notice symptoms that are often overlooked in female students
  • Information surrounding the alarming number of ADHD women who have attempted suicide and the societal factors that may contribute to these high rates
  • Signs of suicidal ideation to look out for and ways you can responsibly help someone who may be at risk (resources listed down below)
  • How she uses audio journaling to move past perfectionism, externalize her thoughts in order to process them, and speak more kindly to herself 
  • Her key to living successfully with ADHD

 

Resources: 

 

National Suicide Prevention Lifeline | 1-800-273-8255

https://suicidepreventionlifeline.org/help-someone-else/

Mental Health Crisis Response Program: 1-888-989-9990 (for parents of children through age 17)

Trevor Lifeline: 1-866-488-7386 (for LGBTQ youth)

Question. Persuade. Refer. (QPR) online training for anyone: https://qprinstitute.com/

Hopesquad Prevention: https://hopesquad.com/prevention/

A Radical Guide for Women with ADHD by Sari Solden, MS and Michelle Frank, PsyD (book mentioned)

Aug 04, 2021
EP. 134: ADHD, Entrepreneurship and Social Media with Kamden Hainsworth
53:50

This week Tracy welcomes Kamden Hainsworth to Episode #134 of ADHD for Smart Ass Women. Kamden lives with her husband and three (almost four) daughters in Springville, Utah. She enjoys spending time in the nearby mountains, traveling, working on home improvement projects, and serving in her community and church. Kamden worked as an educator in a variety of capacities for over ten years. She has always felt the most fulfilled helping others realize their true potential. Years after her daughter was diagnosed, Kamden received her own ADHD diagnosis at 36 years old and quickly began advocating and researching to learn how to build her new amazing life as an ADHDer. She now helps solopreneurs with ADHD find their voice and translate that into their business specifically with marketing and social media.

 

Kamden shares:

  • The circumstances surrounding her ADHD diagnosis
  • What has changed since she was diagnosed
  • The importance of surrounding herself with people who see and appreciate her ADHD gifts 
  • Why social media can be so challenging for the ADHD brain
  • The ways perfectionism and over-thinking can prevent us from posting on social media
  • How asking the question, “Who makes the rules about what social media needs to look like?” can help us overcome perfectionism and get started
  • Her strategies for building your online presence one puzzle piece at a time
  • How determination and trusting her own creativity and problem-solving skills has led to her success
  • Her #1 ADHD workaround: visuals, visuals, visuals

 

Resources:

The ADHDirectory

Kamden's Instagram

Kamden's TikTok

Jul 28, 2021
Ep. 133: ADHD and The Appeal of Alternative Careers with Beekeeper Adrienne Smith
45:25

This week Tracy welcomes Adrienne Smith to Episode #133 of ADHD for Smart Ass Women. Adrienne is a beekeeper who was accepted into the Oregon State Master Beekeeper program. She will take her final journeyperson exam at the end of this month and has been studying honeybee beekeeping since 2014. She lives in Central Oregon with her husband on a small farm with her bees, chickens, donkeys, a cat and some koi fish.

 

Adrienne shares: 

  • The circumstances surrounding her own ADHD diagnosis
  • Her struggle with Auditory Processing Disorder
  • How she got into beekeeping after years of “hobby hopping” 
  • Why ADHD women are often drawn to careers that go against the status quo
  • The challenges of being a woman in a male-dominated field
  • Why beekeeping is so appealing to the ADHD brain 
  • Her knowledge on native bees and which species need the most protection
  •  Why hyperfocus is her ultimate ADHD strength 



Resources:
Youtube-Farmstead Smith

Jul 21, 2021
EP. 132: ADHD and Trauma with Psychotherapist, Denese Marshall
01:00:22

This week Tracy welcomes Denese Marshall to Episode #132 of ADHD for Smart Ass Women where the conversations will be all about ADHD and trauma. 

 

Denese Marshall, MA, is a Licensed Professional Counselor, Advanced Alcohol & Drug Counselor, and a Nationally Board Certified Counselor. She has a BA in Psychology, a BA in Criminology and a Masters in Clinical Mental Health Counseling. Denese works with adolescents and adults facing addiction, trauma and OCD.  She is passionate about the acceptance of differences and has authored a bullying prevention book to teach children ages 4-7 to accept differences and exercise acts of kindness.

She has worked with clients with a criminal background to assist in both rehabilitative/reintegration following incarceration, as well as helping clients with addiction to prepare for incarceration. 

Denese believes that our past or life choices influence our behavior, but they do not define who we are. She helps clients find meaning in their experiences and develop a sense of peace that comes from making sense of our experiences.

Denese has two teenage children, a private practice in Connecticut and she speaks regularly on trauma and finding the value and meaning of life challenges. 

 

Denese shares:

  • The circumstances surrounding her own ADHD diagnosis
  • What has changed since she was diagnosed?
  • Her definition of trauma
  • How to distinguish between trauma and ADHD
  • The symptoms of trauma
  • Why it’s important to address trauma before working on ADHD executive function issues
  • What happens to the traumatized brain when there is discomfort?
  • What works to address trauma?
  • What happens when trauma is not addressed?
  • How to find ADHD professionals who are expert in both trauma and ADHD



Resources:

https://www.denesemarshall.com

Jul 14, 2021
EP. 131: ADHD and a Million Gold Stars
55:38

Join Tracy for Episode #131 of ADHD for Smart Ass Women as she celebrates the one-millionth download of her podcast and expresses her gratitude for your support and confidence. Tracy spends this episode sharing how this podcast has changed her life. She discusses what she’s learned and how it might help you too. 

 

Discover:

  • What it means to be future focused vs. past focused
  • How to figure out your own ADHD formula
  • The importance of not believing everything you think and how what they say about you is none of your business
  • How action generates positive emotion
  • Why it’s never too late and you’re never too old
  • How to never be bored another day of your life
  • What ADHD women have in common
  • Three simple steps to moving that big thing forward



Resources:

Ep. 93: ADHD, Positive Emotion and Being Future-Focused

Jul 07, 2021
EP. 130: The Collaborative & Proactive Solutions System for Challenging Kids with ADHD
55:20

Join Tracy for Episode #130 of ADHD for Smart Ass Women where she talks about challenging kids with ADHD and the Collaborative & Proactive Solutions (CPS) system developed by Dr. Robert Greene. CPS was developed as a way to diffuse power struggles between parents and their challenging kids, specifically kids with explosive behavior issues. It’s used in juvenile detention facilities, prisons, schools and of course with families around the world.

 

Tracy shares:

  • Why even if you don’t have kids you will learn something about yourself from this podcast
  • Why telling an ADHD child what to do, doesn’t serve them or the parent-child relationship over time
  • The most important role that a parent plays in their child’s life
  • The question she always ask when she’s trying to figure out what to do next
  • The statement that underpins Dr. Greene’s CPS philosophy and changes everything
  • Why switching from drill sergeant to coach and collaborator is so much more effective with ADHD kids
  • The problem with lagging skills and how to assess them
  • The 3 Step CPS system
  • Who’s opinion must be considered to address challenging behaviors

 

Resources:

Why Will No One Play with Me?: The Play Better Plan to Help Children of All Ages Make Friends and Thrive, PCC, M.Ed

The Explosive Child by Dr. Robert Greene

https://drrossgreene.com/

Dr. Ross Greene Video: Kids Do Well If They Can

https://www.livesinthebalance.org/about-lives-in-the-balance

https://www.livesinthebalance.org/paperwork

Jun 30, 2021
EP. 129: ADHD, Asian Americans and the Model Minority Myth
35:07

Join Tracy as she welcomes her guest Mrinal Gokhale to Episode 129 of her podcast, ADHD for Smart Ass Women. Mrinal Gokhale is a writer, business analyst, and mental health advocate based in the Midwest. Mrinal just published her first book, Saaya Unveiled: South Asian Mental Health Spotlighted, to increase education and acceptance on mental health in the South Asian diaspora. Her future goals include teaching self defense and developing a health and wellness app.

 

Mrinal shares:

  • The circumstances surrounding her ADHD diagnosis
  • Her struggle with school
  • What has changed since she was diagnosed
  • What made her write her book
  • The model minority stereotype
  • How the model minority stereotype impacts ADHD, mental health and affects self-esteem and increases shame
  • What ADHD strengths make her good at her job
  • Her key to living successfully with ADHD
  • Her ADHD workaround

 

Resources:

Instagram @lotus_mkg

Email

Saaya Unveiled: South Asian Mental Health Spotlighted

https://www.additudemag.com/model-minority-myth-indian-girls-adhd/

https://www.additudemag.com/mental-health-stigma-asian-stereotype-adhd-asd/

https://www.additudemag.com/forced-smile-asd-adhd-woman/

Jun 23, 2021
EP. 128: ADHD and Rejection Sensitive Dysphoria with Keynote Speaker, Jessica Fern
57:23

Join Tracy as she welcomes Jessica Fern to Ep. 128 of her podcast, ADHD for Smart Ass Women. Jessica is a Senior Director of Training & Development for the 4th largest multifamily management company in the US and doubles as a national speaker, coach, and strategist. Jessica is a keynote speaker, who was most recently featured on a national panel for Women in Leadership. She has a series on Multifamily Leadership Studio that includes Legendary Leadership which earned her the nickname The Wolf of Leadership. Jessica's newest project is her solutions-oriented coaching/consulting and podcast called "Living with Einstein." 

 

Jessica shares:

  • The circumstances surrounding her two ADHD diagnoses
  • What has changed since her recent diagnosis
  • Her struggle with and triumph over Rejection Sensitive Dysphoria
  • How hyperfocus almost wrecked her
  • How she discovered her gift of speaking
  • Her advice on creating a winning speech every time
  • The key to living successfully with ADHD
  • Her ADHD workaround

 

Resources:

Living with Einstein Podcast

Jessica's LinkedIn

 

Jun 16, 2021
EP. 127: How to Improve ADHD & RSD Symptoms with Yogi, Adell Bridges
57:48

Join Tracy as she welcomes Adell Bridges to Episode 127 of her podcast, ADHD for Smart Ass Women. Adell is an international yoga teacher, health coach, and author who applies her degree in psychology with her training in the neurology of movement to her yoga and movement teachings. She now splits her time between London and Florida, and shares her love for the power of mindful movement to her online community on MoveWithAdell.com and her half a million Instagram followers. She is currently coauthoring a book on hyper-mobility.

 

Adell shares:

  • The circumstances surrounding her recent ADHD diagnosis
  • What has changed since she was diagnosed?
  • Her advice around managing RSD (Rejection Sensitive Dysphoria)
  • What made her fall in love with yoga
  • Why yoga is perfect for the ADHD brain
  • The link between hyper-mobility and ADHD
  • How she uses her Instagram to inspire and generate positive emotion not only for herself but also her followers
  • ADHD and vertical heterophoria
  • ADHD and cerebellar stimulation
  • The key to living successfully with ADHD

 

Resources:

https://www.instagram.com/adellbridges/

https://www.movewithadell.com

 

Jun 09, 2021
EP. 126: From Homeless Shelter to Covid Infection Control Scientist with Tiffany Jackson
49:57

Today Tracy welcomes Tiffany Jackson to the podcast. Tiffany shares her indefatigable childhood story of being abandoned by her mother, bouncing from one relatives home to another, and spending one perfect year at an elite boarding high school only to end up at a homeless shelter as a minor. Throughout all of this, Tiffany had a dream to make something out of her life. Since then she’s graduated with a Bachelor’s Degree in Mass Communication from the Dan Rather School of Communications at Sam Houston State University, attended a year of law school which is where she received her ADHD diagnosis and in 2018 she graduated from Texas A&M University’s College of Veterinary Medicine and Biomedical Sciences with a Master of Biomedical Science.

 

Tiffany plans to attend medical school and work as a physician epidemiologist. She loves photography and car racing.

 

Tiffany shares:

  • Her thoughts on how grit, drive and determination allowed her to keep going despite so many setbacks and challenges
  • How she sees her drivenness as hyperactivity
  • The circumstances surrounding her ADHD diagnosis
  • Her childhood symptoms of ADHD
  • What happened once she was finally diagnosed
  • What she’s learned she needs to be successful and happy
  • What she thinks the key to living successfully with ADHD is
  • Her workarounds
  • How she discovered what she’s always meant to do with her life

 

Resources:

Email: tiffany.jackson@me.com

Instagram: @Texas_Senator

 

Jun 02, 2021
EP. 125: ADHD and How to Respond to the Non-Believers
50:06

Tracy welcomes you to Episode #125 of ADHD for Smart Ass Women where she invites the ADHD non-believers to join her for a little education. She gets requests for this podcast every week so she decided to do something about it.

 

Tracy shares:

  • Why the authoritarian model of parenting doesn’t work with an ADHD child
  • Nora Volkow’s research about ADHD and interest
  • What the NIH, AMA, U.S. Surgeon’s General, American Association of Psychiatry and the U.S. Department of Education all say about ADHD
  • Whether or not there’s ADHD in France
  • If it’s true that ADHD is strictly an American phenomenon
  • What it means that more kids are getting diagnosed with ADHD
  • What happens when ADHD is not treated
  • If it’s true that everyone has a little ADHD
  • If ADHD is an invention of modern society
  • If video games, social media, smart phones are making people more ADHD
  • Whether or not medicating kids for ADHD turns them into addicts
  • Why willpower, consequences, discipline and punishment is the wrong formula for the ADHD brain
  • What happens to children when they’re told that they’re lazy, unmotivated and need to work harder
  • What works to motivate ADHD children
  • The one question you should ask yourself about your ADHD child

 

Resources:

Dr. Nora Volkow's regarding the Dopamine Reward Pathway in ADHD

Dr. Ross Greene: Kids Do Well If They Can

ADHD Child vs. Non-ADHD Child Interview

Father to Father: Robert Dendy

https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/putting-the-efficacy-of-psychiatric-and-general-medicine-medication-into-perspective-review-of-metaanalyses/39C15F3428BDD1F8A4C152B67C06A5A6

https://psychcentral.com/blog/do-french-kids-get-adhd-yes/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5510191/

https://adhdrollercoaster.org/adhd-news-and-research/do-french-kids-have-adhd-surement/

https://www.alcohol.org/guides/global-drinking-demographics/

https://ourworldindata.org/smoking

https://www.nytimes.com/2006/03/07/health/07essa.html

Sir Ken Robinson’s Ted Talk on Gillian Lynne who had to move to think. Here’s the excerpt: https://www.youtube.com/watch?v=Dewkj80G4as Here’s the full TedTalk: https://www.ted.com/talks/ken_robinson_says_schools_kill_creativity#t-77984

Erin Ez shared this link that gives you a real world snapshot of how your child feels struggling with attention and learning challenges: https://www.understood.org/en/tools/through-your-childs-eyes/player?simq=66dc223a-29e3-4956-ae1e-e7b1beff3584&gradeId=f774ec64-d556-4a06-abae-035bc8683bb6&personalized=true

May 26, 2021
EP. 124: ADHD, Art, and the Music Industry with Rebecca Brianceau
56:53

Join Tracy as she welcomes Rebecca Brianceau to Episode 124 of ADHD for Smart Ass Women. Rebecca is an autodidact artist and an international mindfulness art teacher who hails from Toronto, Canada. Rebecca has lived in Dubai, the UAE, London, England, Zurich, Switzerland and São Paulo, Brazil. She spent 15+ years in the music industry where she worked with multi-platinum selling and indie recording artists in hiphop, soul and RnB, as well as with producers, video directors, DJs, and fashion designers. 

In 2011 she left a successful career in the music world to launch her art career. Her Ocean Soul Series of stunning ocean paintings has been exhibited in galleries and art shows throughout Canada and Mexico. She now lives in Playa del Carmen, Mexico.

 

Rebecca shares:

  • The story of what inspired her to create her beautiful resin ocean paintings
  • Her ADHD diagnosis
  • Her ADHD symptoms
  • What changed once she was diagnosed
  • How she fell into the music industry and traveled all over the world as a band manager
  • The ADHD traits that she feels are responsible for her success
  • The key to living well with ADHD
  • Her number one workaround
  • Information about her Ocean Soul Series, Riviera Maya art exhibit in Playa Del Carmen

 

Resources:

Rebecca's Instagram: @rebeccabrianceauart

Rebecca's Ocean Soul Series Riviera Maya art exhibit in Playa Del Carmen

 

Music:

Taj & Director

Director X

Hamdan Al Abri

Kamal Musallam, creator of Arabic/Jazz Fusion

Kamal's created a new guitar "the glissentar" that allowed him to play oud guitar sounds on a more comfortable guitar face  https://www.youtube.com/watch?v=cbTqZp4KFDE

May 19, 2021
EP. 123: ADHD and Tapping for Procrastination
51:34

This week Tracy welcomes you to episode #123 of ADHD for Smart Ass Women where she is going to talk about ADHD, procrastination and tapping. Tapping combines Ancient Chinese accupressure and modern psychology. You tap specific meridian points on your body while focusing on negative emotions and/or physical sensations. Tapping can resolve stress, anxiety, phobias, emotional disorders, chronic pain and limiting beliefs and there’s science behind why it works.

 

Tracy shares:

  • The science behind tapping
  • How the VA uses tapping for veterans with PTSD
  • Why body-based somatic therapies work better for trauma
  • What tapping can do for gene expression
  • How tapping can help reduce anxiety for ADHD women
  • How trauma encodes itself in the body
  • What EFT/tapping can do to the brain’s learning
  • How tapping calms the nervous system
  • The difference between tapping out and tapping in
  • How she uses tapping to start work that she doesn’t want to do
  • The tapping process and how to do it

 

Resources:

Tracy's Diagram of the EFT Tapping Points

Bessel Van Der Kolk, The Body Keeps the Score

https://pubmed.ncbi.nlm.nih.gov/22986277/

https://pubmed.ncbi.nlm.nih.gov/23364126/

https://pubmed.ncbi.nlm.nih.gov/27543343/

https://pubmed.ncbi.nlm.nih.gov/23452711/

https://pubmed.ncbi.nlm.nih.gov/26894319/

Tapping and test anxiety

https://psycnet.apa.org/doiLanding?doi=10.1037%2Ftra0000563

Tapping and Gene Expression

https://www.energiepsy.com/uploads/3/1/7/7/3177769/andrade_feinstein_paper-1.pdf

Tapping and Food Cravings

The Tapping Solution App

May 12, 2021
EP. 122: Women and ADHD Medication with Dr. Carolyn Lentzsch-Parcells
01:07:02

Join Tracy as she welcomes Dr. Carolyn Lentzsch-Parcells to Episode #122 of ADHD for Smart Ass Women where the conversation will be all about ADHD and medication. 

 

Dr. Lentzsch-Parcells is a board-certified pediatrician and the owner and President of Girls to Women/Young Men’s Health and Wellness Fort Worth, a multi-faceted clinic providing integrated medical care dedicated to meeting the physical and emotional needs of young women and men from 10-25 years old. 

 

As a physician with ADHD herself, Dr. Carolyn Lentzsch-Parcells has a special interest in caring for patients with ADHD and learning issues. She regularly speaks to parent, student, and professional audiences on subjects such as parenting, ADHD, depression, anxiety and stress, adolescent development, sexuality, preparing for college and medication.

 

Carolyn shares: 

  • The circumstances surrounding her own ADHD diagnosis
  • What changed once she was diagnosed?
  • What it means to be a slow metabolizer
  • The importance of setting expectations around medication
  • Her opinion around women, anxiety and ADHD medication
  • The various types of medication used for ADHD
  • Medications used for Rejection Sensitive Dysphoria
  • The medication that reduces the chance of misuse
  • Her thoughts on genetic testing
  • The medication that most 40+ women are usually prescribed
  • What she believes the key to living successfully with ADHD is?



Resources:

Dr. Carolyn Lentzsch-Parcells' website

ADHD Medication Chart from ADDitudeMag

May 05, 2021
EP. 121: ADHD and Hypersensitivities in Women with Terry Matlen, LMSW, ACSW
01:03:28

Join Tracy as she welcomes Terry Matlen to episode 121 of ADHD for Smart Ass Women. Terry Matlen, LMSW, ACSW, is an internationally recognized expert on ADHD in women. She is a psychotherapist, author, consultant, and coach.

She is also the author of the award-winning book, The Queen of Distraction and Survival Tips for Women with AD/HD.  "The Queen of Distraction” and "Survival Tips for Women with AD/HD”. 

With over 25 years of experience helping women with ADHD, Terry is a sought-after presenter at conferences, webinars, and interviews. She has written hundreds of articles for various publications, including ADDitude Magazine, Attention Magazine, Healthline.com, and more.

She served for many years on the board of directors of ADDA (Attention Deficit Disorder Assoc.) and is an immediate past coordinator of the E. Oakland County CHADD (Children and Adults with ADHD) Chapter in Michigan.

Terry has been interviewed by NPR, The New York Times, The Wall Street Journal, Washington Post, Time Magazine, Glamour Magazine, and now ADHD for Smart Ass Women.

 

Terry shares:

  • The circumstances surrounding her own ADHD diagnosis
  • What hypersensitivities are
  • Whether or not ADHD women have more hypersensitivities than neurotypical women
  • If hypersensitivities are more prevalent in one type of ADHD over another
  • Whether or not women with hypersensitivities tend to have more comorbidities.
  • Her own experiences with hypersensitivities
  • How hypersensitivities make parenting with ADHD even more difficult
  • Ways to work with hypersensitivities



Resources:

Follow her at https://www.facebook.com/ADDconsults/, https://twitter.com/addconsults https://www.instagram.com/terrymatlen_adhd/ 

Terry can be reached at terry@ADDconsults.com.

The Queen of Distraction: How Women with ADHD Can Conquer Chaos, Find Focus, and Get More Done

Survival Tips for Women with AD/HD: Beyond Piles, Palms & Stickers

ADDconsults.com

The Queens of Distraction

Too Loud, Too Bright, Too Fast, Too Tight: What to Do If You Are Sensory Defensive in an Overstimulating World

ADDITUDEMag: “I’m a Sensitive Woman:” ADHD Sensory Overload in Adults

ADHD and Women: When Your Senses Are Extra Sensitive

Apr 28, 2021
EP. 120: ADHD, Medical School and Receiving Accommodations for the USMLE Board Exams with Dr. Elizabeth Sanchez
55:28

Today on Episode 120 of ADHD for Smart Ass Women, Tracy invites Dr. Elizabeth Sanchez to her podcast. Dr. Sanchez earned her medical degree from the University of Illinois, Chicago and will join Adventist Health White Memorial (Los Angeles, CA) as a Family Medicine resident. While working with many underserved communities in Chicago and Los Angeles, Elizabeth found her niche in primary care where she integrates her passions of caring for underserved communities, public health advocacy, research and mentorship for the next generation of doctors. 

 

Prior to medical school, Dr. Sanchez spent over 5 years working in translational and clinical research at the UCLA School of Medicine, Department of Cardiothoracic Anesthesia, and later at UC Irvine, School of Medicine, Department of Anesthesia. Most recently, Dr. Sanchez worked as medical data manager for COVID-19 testing at a San Jose medical start up called Work Health Solutions. She also is dedicated to mentoring medical students with adult ADHD and eliminating the stigma within the medical community.

 

Dr. Elizabeth Sanchez shares:

  • Her ADHD story and the circumstances surrounding her diagnosis? 
  • Her experience with Cognitive Behavioral Therapy (CBT) 
  • How her ADHD challenged her in medical school
  • Her struggle with the NBME board and being denied additional time for the USMLE exams
  • How socioeconomic status can affect a person’s ability to succeed with ADHD in medical school
  • The importance of mentoring underrepresented minority medical students
  • The key to living successfully with ADHD
  • Her number one ADHD workaround? 

 

Resources:

Anki : https://apps.ankiweb.net/

How to use anki in medical school: https://www.yousmle.com/5-keys-rock-usmle-step-1-anki-spaced-repetition/

Peloton Desk Accessory:  https://www.amazon.com/dp/B088D88FP8/ref=cm_sw_em_r_mt_dp_A5FT6FQDMTHXNSSQEDSE?_encoding=UTF8&psc=1

 

My email: drelizabethkeller@gmail.com

Pema Chodron

The Podcast Index

Our Podcast Page

Apr 21, 2021
EP. 119: ADHD, Entrepreneurship and Workarounds with Dr. Lola Day
55:28

Join Tracy as she welcomes her delightful guest Dr. Lola Day to  Episode 119 of ADHD for Smart Ass Women. Dr. Lola Day is the mom of 3 amazing children. She also is a double-boarded physician (pediatric and fetal cardiologist) who has ADHD herself. Dr. Day is the CEO and Founder of Lollie Tasking where she specializes in work-life balance for easily distracted women (ADHD) and high achieving moms who have the will to accomplish their goals, but their brain keeps sabotaging them. 

Lola coaches women on productivity strategies that help them harness their superpowers and put blocks on their kryptonite so they can thrive in their zone of genius without sacrificing time away from family or being overwhelmed.

 

Dr. Lola Day shares:

  • The circumstances around her ADHD diagnosis in medical school
  • The surprising statistic her mentor shared with her about doctors and ADHD
  • The two things that drove her hyperfocus in school
  • Why getting diagnosed actually helps us to come to terms with just how smart our brains are
  • How structure and organization help her to be happier and less anxious
  • How she manages to not only work as a busy physician but also to carve out time in her day to work as a productivity and work-life strategist for struggling women
  • Her five keys to entrepreneurial success
  • How we can combat overlearning
  • Why we should buy for just in time learning rather than just in case learning
  • The ADHD traits that she feels are responsible for her success?
  • The key to living successfully with ADHD is?
  • Her number one ADHD workaround? 
  • Information about the programs that she offers

 

Resources:

Apr 14, 2021
EP. 118: Sizing Down and Creating An Organized Home for ADHD Living with Francesca Rizzo
59:27

Join Tracy as she welcomes Francesca Rizzo to Episode 118 of ADHD for Smart Ass Women to share her tips on downsizing and setting up an organized home for ADHD living. Francesca Rizzo is a multi-media artist expressing powerful, provocative ideas in funny, human ways. Her work is prolific. The multiple medias she has distinguished herself in range from the fine arts and interior design to her work as an award-winning actor, writer, producer and director in theater, film, television and digital media. 

 

As a college dropout, Francesca left NJ and struck out on her own at 19, mining her creative talents for skills she could use to pay the rent in New York City. Along the way she carved out a career as a children’s book illustrator, professional actor, co-founder of a downtown theater company and eventually, as a filmmaker and CEO of MovieBaby Productions, a Tribeca-based media company creating innovative videos, independent films and tv promotional campaigns. Does that sound ADHD or what?

 

When she lost Moviebaby and her Manhattan apartment after 9/11, she landed back in Jersey and went back to the basics, earning her degree in Media Arts as well as the SUNY Chancellor's Award for Student Excellence. While making her mark in the fine arts and interior design, she penned and performed three theatrical productions, curated The Cinema-Femina film series and, created Believe Women, a rape activist initiative that championed the Cosby survivors along their journey to justice.

 

Francesca shares:

  • What made her downsize from a 3,000 square foot, 3-story home in New Jersey to a 600 square foot apartment in New York City
  • The 3 requirements every item must meet to end up in Fran’s world
  • How to let go of things and make room for those things that you really want in your life
  • Her decision making tier of 
    • I love it
    • I like it
    • It does its job
    • It annoys me
    • I hate it
  • When you need to just “pick the best”
  • How she feels after getting rid of 98% of her possessions
  • What she would do differently if she had to do it again
  • How you can use Fran’s downsizing mindset to move through anything that causes you fear and overwhelm
  • What the key to living successfully with ADHD is

 

Resources:

Simple Systems for Creative Minds: https://www.facebook.com/groups/1078102928980874

Apr 07, 2021
EP. 117: ADHD and How to Control Rumination, RSD and Depressive Thoughts
33:41

Join Tracy in episode #117 of ADHD for Smart Ass Women where she shares the #1 most impactful concept that she has learned this year. She talks about this concept every day with students and those who contact her because they’re struggling with rumination, RSD, and just plain not feeling good.

 

Tracy shares:

  • Who she learned this concept from
  • Why our ADHD brains can get stuck in a loop of negative thoughts which leads to rumination, RSD and general brooding
  • The role environment plays in all of this
  • What epigenetics and neuroplasticity can teach us
  • How you can change your brain at any age and be happier
  • The network in our brain that lights up when we’re in action
  • The network in our brain that is responsible for our creativity
  • The network in our brain that is responsible for many of our negative, depressive thoughts
  • The reason why so many people are starting to look so distracted whether or not they have or don’t have ADHD
  • The part of our brain that is responsible for addiction and what we can do about it
  • What 6-3-8-3 breathing is and why it works
  • When our ADHD brains are happiest

 

Resources:

https://drhallowell.com/read/books-by-ned/

Breaking Binaries: https://bit.ly/2O7fuVZ

https://www.theactivetimes.com/travel/how-to-be-a-better-lgbtq-ally-pride-month

10 Things You Can Do to Be an Ally to People Who Are LGBTQ+: https://bit.ly/3fy4dcD

5 Days to Fall in Love With Your ADHD Brain: https://www.tracyotsuka.com/ilovemybrain

Your ADHD Brain is A-OK!: https://www.tracyotsuka.com/aok

Mar 31, 2021
EP. 116: ADHD and Obsessive Compulsive Disorder (OCD)
48:19

In this episode of ADHD for Smart Ass Women, Tracy talks about ADHD and Obsessive Compulsive Disorder (OCD) and why she took such an interest in this episode. Tracy starts by mentioning the connection between OCD and repetitive body focused behaviors (RBFBs) and then discusses what they are. She then goes on to share:

 

  • What OCD is
  • What obsessions are
  • What compulsions are
  • The conditions that make up the OCD Spectrum
  • What OCD is not
  • What Pure Obsession is
  • At what age does OCD typically show up
  • Where ADHD and OCD look very different
  • Where ADHD and OCD look similar
  • What those with OCD are most concerned about
  • The role that executive functions play in both ADHD and OCD
  • How hoarding plays into ADHD and OCD
  • How OCD is best treated
  • What Exposure Response Prevention is
  • The reasons why ADHD with OCD is often misdiagnosed
  • A Do I Have OCD? Survey



Resources: 

link.springer.com/article/10.1007%2Fs12402-014-0146-x

www.sciencedirect.com/science/article/abs/pii/S0006322306005877

iocdf.org/expert-opinions/expert-opinion-ocd-and-adhd-dual-diagnosis-misdiagnosis-and-the-cognitive-cost-of-obsessions/

www.additudemag.com/slideshows/symptoms-of-ocd/

www.additudemag.com/wp-content/uploads/2017/01/10230_Understand-Conditions_is-it-ocd-or-adhd.pdf

www.ocduk.org/ocd/history-of-ocd/howard-hughes/

www.additudemag.com/howie-mandel-ocd/

Mar 24, 2021
EP. 115: The Pandemic Job Market and Re-Entering the Workforce wih Lynn Miner-Rosen
38:10

Join Tracy as she welcomes Lynn Miner-Rosen to Episode 115 of ADHD for Smart Ass Women. Lynn Miner-Rosen, M.Ed., ACC, CDCS is the founder of LMR Coaching and the creator of the ADHD JOB SQUAD™ where she provides coaching, instruction, and support to college students and adults with (and without) ADD, ADHD, Executive Functioning Deficits and Learning Differences worldwide. Lynn is a leading expert on ADHD career coaching and is an ICF Credentialed and Board Certified Career Development Coach, and an ADHD, Executive Function and Life Coach. She’s been a Special Education Teacher and an IEP coordinator and has a BS in business administration and two Masters Degrees in education and Special Education 

Like you she’s also learned how to manage the demands of her life and career whil navigating symptoms of ADHD. 

 

Lynn shares:

  • Her ADHD diagnosis story
  • The truth about our current pandemic job market
  • Why women are struggling the most
  • What we need to consider when trying to decide if we should make a career change
  • Advice for those of us who are reentering the workforce decades after we left
  • Why she decide to start the ADHD Job Squad
  • A special deal just for ADHD for Smart Ass Women listener

 

Resources:

learn.adhdjobsquad.com/smartasswomen

www.adhdjobsquad.com

Instagram: @adhdcoachlynn

LinkedIn: linkedin.com/in/lynnminerrosen

Facebook: facebook.com/groups/adhdjobsquadcommunity

adhdpalooza.com/women/

Mar 17, 2021
EP. 114: ADHD, Women and Hormones
37:52

In this episode of ADHD for Smart Ass Women, Tracy talks about women, ADHD and hormones. She starts out by thanking those female pioneers, most of whom have ADHD, for leading the charge in teaching us about what ADHD looks like in women. Experts like Dr. Kathleen Nadeau, Dr. Ellen Littman, Dr. Patricia Quinn, Dr. Sari Solden, Dr. Sandra Kooj who she has learned so much from. 

 

Tracy shares:

  • Why ADHD has always been about the boys
  • How ADHD looks different in girls
  • The biggest problem among health care practitioners that impacts women
  • Why girls/women are often misdiagnosed
  • Who struggles more with ADHD, men or women
  • How societal pressures and gender role expectations affect ADHD women
  • Her thoughts around perfectionism and ADHD
  • How estrogen impacts ADHD symptoms and is not stable during our lifespan
  • New research about hormone related mood disorders that may impact ADHD women
  • Whether or not there’s such a thing as adult onset ADHD
  • Some information on is it dementia or ADHD

 

 

Resources:

www.tracyotsuka.com/aok

adhdpalooza.com/women/

chesapeakeadd.com/home/our-team/kathleen-nadeau/

www.drellenlittman.com/

www.sarisolden.com/

www.eunetworkadultadhd.com/author/sandra-kooij/

www.youtube.com/watch?v=tPerPxb-RNs&fbclid=IwAR2WmX55i1V5jCoGxVsRJLK7Ee42KeYaiVKvGcV8sftahJ6kvpq_IZigilw&ab_channel=BroadcastingADHDEurope

www.additudemag.com/webinar/adhd-in-women-symptoms-treatment-support-podcast-337/

www.additudemag.com/webinar/adhd-in-older-adults-dementia-medication-podcast-331/

www.additudemag.com/pmdd-adhd-in-women/?utm_source=facebook&utm_medium=Social&utm_campaign=diagnosis&fbclid=IwAR2R6hdGmEN53XqbecFAeGE9caRriHos9nE184yoeryTTBKg8f3szC99Cnw

Mar 10, 2021
EP. 113: How to Live to Your Potential with ADHD
34:35

Join Tracy on Episode 113 of ADHD for Smart Ass Women where she talks about how to live a life of meaning and to your potential with an ADHD brain.

 

Tracy shares:

  • How to know that the decisions you’re making in your life are the right decisions for you. 
  • What are the questions that you need to ask regarding if you’re in the right career, relationship, friendships, etc.
  • Her 6-step Your ADHD Brain is A-OK! system
  • How to answer the What Should I Do With My Life question
  • Whether or not ADHD women care more than neurotypical women of living a life of meaning and to their potential
  • Her favorite ADHD strength-focused resource
  • What ADHD women need to be doing in order to be happy
  • Her 25%/75% theory
  • The sweet spot that plays right into our ADHD brilliance
  • Why environment is so important to our ADHD brains

 

Resources:

adhdpalooza.com/women

tracyotsuka.com/ilovemybrain

additudemag.com/adhd-life-plan-questions/

Mar 03, 2021
EP. 112: ADHD, Working Memory, Hip-hop and STEM with Raven the Science Maven
29:18

In this episode of ADHD for Smart Ass Women, Tracy introduces you to Raven Baxter. Raven is also known as Raven the Science Maven, she is an award-winning and internationally acclaimed science communicator, educator and molecular biologist who is working to  share science and champion for inclusivity and diversity in STEM. 

Raven is also the founder of Science Haven, a non-profit organization that operates at the intersections of science, education, and the public. Science Haven houses STEMbassy, a live web series that connects the public with science and technology professionals, and Black In Science Communication, a group that works to build relationships in the science community, equipping others with the knowledge and resources necessary to share science with the world in their own flavor.

Raven is an entertainer and content creator known for her unique style of combining science and hip hop music that teaches and empowers those in STEM and beyond. 

She has recently been featured in Fortune Magazine’s 40 under 40 List of the most influential young leaders for the year, BuzzFeed News, Mother Jones Magazine, on the mayor of Buffalo’s social media accounts trying to convince teenagers to stay home in the age of Covid; and of course, she has her own TedX Talk. 

 

Raven shares:

  • The circumstances surrounding both her ADHD diagnoses
  • The tweet that she shared regarding her struggle to memorize even small snippets of text
  • What has changed since her last diagnosis
  • Why she started her science rap music videos
  • What she thinks the key to living successfully with ADHD is

ADHD brains work so that they too may discover their amazing strengths. And your reviews really help in that regard. 

 

Resources:


Instagram: instagram.com/raventhesciencemaven
Twitter: twitter.com/ravenscimaven
Facebook: facebook.com/raventhesciencemaven
Website: scimaven.com


5 Days to Fall in Love with Your ADHD Brain: tracyotsuka.com/ilovemybrain

Feb 24, 2021
EP. 111: ADHD and Medical School with Dr. Diana Mercado
01:00:34

Join Tracy as she welcomes Dr. Diana Mercado to Episode 111 of ADHD for Smart Ass Women. Dr. Mercado is the daughter of Mexican immigrant workers. She graduated from St. Mary’s University in San Antonio with a Bachelor of Science in Biology and Chemistry, earned her medical degree from the University of Texas and did her residency at Baylor College of Medicine in Houston. Diana became a family medicine physician so that minority patients would have a physician who “looks like them.” Today Dr. Diana Mercado is a Nurse Practitioner mentor, Clinic Medical Director and was just elected Chief Medical Officer for Jackson County Hospital in Texas.

 

Diana shares with us:

  • Her struggles in medical school
  • The circumstances surrounding her ADHD diagnosis
  • Her symptoms in childhood
  • What changed once she was diagnosed
  • Her struggle with imposter syndrome
  • The medication that works best for her
  • The ADHD traits that make her a better doctor?
  • What she believes to be the key to living successfully with ADHD
  • Her interest in coaching

 

Resources:

Feb 17, 2021
EP. 110: ADHD, Science, and Creativity with Infectious Disease and Genetics Expert, Dr. Amy Cain
52:42

In this episode of ADHD for Smart Ass Women, Tracy introduces you to Dr. Amy Cain. Dr. Cain is a Molecular Biologist who uses genomics to study deadly, antibiotic resistant bacteria. She completed both her undergraduate degree in Biochemistry (graduating with first class honours) and then her PhD in Microbiology at the University of Sydney, Australia. After PhD submission, she moved to Cambridge, UK, for a postdoctoral research fellowship at the Wellcome Sanger Institute (where they first sequenced the human genome!) and was awarded a prestigious fellowship at the University of Cambridge. Dr. Cain then moved to Malawi in sub-Saharan Africa to track outbreaks in hospitals, employed by the Wellcome Trust charity. 

 

Since 2018, Dr. Cain has been a Senior Lecturer/Assistant Professor at Macquarie Macquary University, Sydney, having received a number of grants to develop new antibiotics and study antibiotic resistance; setting up her research group across 3 different labs. Dr. Amy Cain is also Deputy Director of the JAMS organisation, a microbiology society that runs over 5 countries and she has just started a podcast called JAMSpod to spread microbiology knowledge far and wide. She loves travelling (having visited 70-odd countries so far), scuba diving, live music and cooking.

 

Amy shares:

  • The circumstances surrounding her diagnosis
  • The ADHD symptoms that she always wondered about but now recognizes as clearly ADHD.
  • Why she became an infectious disease and genetics expert
  • What has changed since her diagnosis
  • Why she loves science so much
  • Why she started a podcast interviewing microbiologists
  • Her advice to young women with ADHD
  • Her ADHD workarounds
  • What she believes the key is to living successfully with ADHD

 

Resources:

Amy's Facebook Profile Page

Amy’s Twitter handle: @flamycain

The Waking Up App

Manuka Honey

Feb 10, 2021
EP. 109: The ADHD Artist with Sarah Gise
50:01

In this episode of ADHD for Smart Ass Women, Tracy introduces you to Sarah Gise. Sarah is an award nominated Chicago actor who got her BFA degree for Acting at the University of Southern California (USC). She’s worked a thousand different jobs and gigs because she experiences intense FOMO (fear of missing out), so in addition to acting, she’s dipped her toes into teaching, writing, directing, podcasting, bartending, and coaching. She is currently an ensemble member with Interrobang Theatre Project, and has performed in numerous shows with different companies around Chicago. Her performance in Interrobang Theatre Project’s production of the one woman show THE AMISH PROJECT (2016) was nominated for Best Solo Performance at the 2017 Joseph Jefferson Awards. In addition to theatre, she has appeared in several web series, films, commercials, and audiobooks. Sarah currently works as an Executive Functioning Coach for Effective Artistry, and is the Host/Producer of The ADHD Artist Podcast, which explores and celebrates the lives of artists with ADHD.

 

Sarah shares:

  • The circumstances surrounding her ADHD diagnosis
  • Her childhood symptoms
  • Why she chose to study the arts
  • Her experience with medication
  • What made her start The ADHD Artist Podcast
  • The key to living successfully with ADHD

 

Resources:

Actor website: http://sarahgise05.wixsite.com/sarahgise

ADHD Artist Podcast: https://linktr.ee/Theadhdartistpod 

Effective Artistry: EffectiveArtistry.com

UCLA Mindfulness (the one Sarah uses every day is the first one, "Breathing Meditation" 5 min): uclahealth.org/marc/mindful-meditations

The Headspace App

Interrobang Theatre Project: interrobangtheatreproject.com

 

Tracy's FREE 5-day workshop, How to Fall in Love with Your ADHD Brain

 

Feb 03, 2021
EP. 108: Professional Organizer Judith Houlding
55:54

Join Tracy in episode 108 of ADHD for Smart Ass Women where she introduces you to Judith Houlding. Judith has been a professional organizer for 11 years. She is also an ADHD coach who has trained in “brain-based differences” and has received certification from the Institute for Challenging Disorganization, Coach Approach for Organizers, and the National Association of Productivity and Organizing Professionals. Judith is the mother of three adult children, two of which were diagnosed as having ADHD. She describes herself as being on the ADHD spectrum … but not quite at the tipping point. Judith understands the frustrations and struggles that the ADHD brain deals with when it comes to organization. She believes that perfection is an illusion that no organizer will ever promise you. Judith believes that, good enough is truly Good Enough!

 

Judith shares:

  • Her own personal story with ADHD.
  • Why she decided to become a professional organizer
  • What the Institute for Challenging Disorganization does
  • Concepts that she uses with ADHD clients to help them with organization 
  • The questions to ask when you’re trying to decide what to keep and what to get rid of 
  • Organization tips and workarounds for the ADHD brain
  • What to start with when everything is a mess
  • Tips on school organization 

 

Resources:

Judith Houlding's Website

Institute for Challenging Disorganization

National Association of Productivity and Organizing Professionals

Join the waitlist for the FREE 5-day Workshop, How to Fall in Love with Your ADHD Brain here.

Jan 27, 2021
EP. 107: From High School Dropout to College Success with Lucy Van den Heuvel
52:59

Join Tracy and her delightful guest, 18-year-old Lucy Van den Heuvel. At 16 Lucy left high school, not knowing how she was going to go forward with her education. She eventually found a college that accepted students as young as 16, and applied. In May, Lucy will graduate from Bard College at Simon’s Rock in Massachusetts, where she will receive her Associates of Arts degree instead of a high school diploma. In college she is studying sustainable agriculture, and co-manages the campus farm. When she’s not farming or studying, she spends her time hiking, oil painting, rock climbing, and crocheting. 

 

Today she looks at the decision to leave high school without graduating as one of the best she’s ever made.

 

Lucy shares:

  • The circumstances surrounding her ADHD diagnosis
  • Her childhood symptoms
  • How her love of storytime got her into trouble in pre-K
  • Her life-long struggle with school
  • Her struggle with anxiety
  • Why she decided to drop out of high school
  • Why Bard college was the perfect fit for her curious brain
  • Her plans after graduation
  • What has changed since she was diagnosed
  • The ADHD traits that she feels are responsible for her success?

 

Resources:

Lucy's Facebook

Bard College at Simon's Rock

Jan 20, 2021
EP. 106: ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction with Edward Hallowell
59:32

Join Tracy as she breaks her women only guest rule by welcoming Dr. Edward Hallowell to Episode 106 of ADHD for Smart Ass Women. If you know anything at all about ADHD you recognize Dr. Hallowell’s name as the leading authority in the field of ADHD. Dr. Hallowell is a board-certified child and adult psychiatrist, and a New York Times bestselling author. He, along with Dr. John Ratey wrote what Tracy considers to be the bible of ADHD, Driven to Distraction. Now retired from the faculty of Harvard Medical School, Dr. Hallowell has been featured on 20/20, 60 Minutes, Oprah, PBS, CNN, Today, Good Morning America, and in The New York Times, USA Today, Newsweek, Time. He is a regular columnist for ADDitude magazine, and is also the host of his weekly podcast called Distraction. Dr. Hallowell is the founder of The Hallowell Centers in Boston, New York City, San Francisco, Palo Alto, and Seattle. He lives in the Boston area with his wife and their three grown children. 

Dr. Hallowell shares:

  • The circumstances surrounding his ADHD diagnosis
  • Why he and Dr. John Ratey decided to write their new book ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction.
  • Who he wrote this book for
  • Why most medical professionals have ignored the strengths in ADHD for so long 
  • His opinion on ADHD and intelligence
  • Exciting research around the task positive network and default mode network and how you can use them to benefit the ADHD brain
  • The ADHDers need to create and constantly improve their life
  • Why those of us with ADHD should never worry alone
  • Where he believes the field of ADHD research and treatment is going
  • Whether he believes that there’s a relationship between introversion/extroversion and ADHD types
  • Why ADHD women have not been part of ADHD studies

Resources:

https://drhallowell.com/
ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction

Amazon: ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction - from Childhood through Adulthood

Fall in Love with Your ADHD Brain, 5 Day Challenge

Jan 13, 2021
EP. 105: ADHD, Emotion and Choosing the Right College with Collegiate Athlete, Mikayla Kee
43:25

In this episode of ADHD for Smart Ass Women, Tracy introduces you to 21 year-old, Mikayla Kee. Mikayla is currently a senior, finishing her bachelor’s degree at The Evergreen State College in Washington. She will be entering the Master’s in Teaching program next. Mikayla also volunteers as a para educator at a local elementary school and, in true ADHD fashion, Mikayla has been doing all of this while working as a semi professional soccer player for the past three years. 

 

Mikayla shares:

  • The circumstances surrounding her ADHD diagnosis
  • Her ADHD symptoms
  • Her struggles during her first year in college
  • How collegiate athletics is the perfect ADHD compliment to her education 
  • When she connected soccer as a workaround for her ADHD
  • How her college addresses different learning styles and why this works so well for her ADHD brain 
  • How important trust is in dealing with emotional dysregulation
  • What has changed since she was diagnosed
  • The ADHD traits that she feels are responsible for her success
  • The key to living successfully with ADHD
  • Her number one ADHD workaround

 

Resources:

Instagram - @mikaylakfit

John Ratey's book Spark

 

 

Jan 06, 2021
EP. 104: Goal Setting and Planning for ADHD
01:02:25

Tracy Otsuka welcomes you to Episode 104 of ADHD for Smart Ass Women where she talks about goal setting, planners and planning, the perfect subject for the last podcast of 2020.

 

Tracy talks about

 

  • Why ADHD brains may need to externalize time
  • What it means to have a short time horizon
  • What time is actually linked to
  • What it means to develop an awareness around time and how that can help you
  • Why focusing on the actions rather than the goal might work better for you
  • How to choose the right goal
  • Why looking inside yourself rather than outside of yourself works better for us in choosing a goal
  • Why knowing your values and what’s important to you helps makes goal setting so much easier
  • Why having goals is even important
  • The thing that most of us with ADHD share in common
  • When a practice of gratitude may make goal setting easier
  • Creative themes/mottos to help you reach goals and generate positive emotion
  • What to look for in a planner for the ADHD brain
  • Her A-OK! Brain Download and how she uses it to get everything out of her brain
  • Her Goal Decode process that allows her to break down her goals into much smaller tasks
  • Why Saturday morning planning sessions are the best thing that Tracy does
  • If you’re procrastinating what the problem may be
Dec 30, 2020
EP. 103: Helping Black Women Kick the Shame of ADHD with Stacey Machelle
01:09:28

Join Tracy as she welcomes Stacey Machelle to Episode 103 of ADHD for Smart Ass Women. Stacey is a multi-hyphenate doer of things. She is a sketch writer/performer, producer, comedian and former broadcast news reporter and anchor. Stacey’s credits include on-air contributor and writer for TMZ, commercials, television and film roles. She is also a live studio audience warmup comic in Los Angeles, most recently for the late-night show "A Little Late With Lilly Singh."

 

But the biggest reason that Stacey really needs to be here with us today is the YouTube show that she created to raise awareness in black women and women of color about ADHD. It is called ADHD Is The New Black.

 

Stacey shares:

  • The circumstances surrounding her ADHD diagnosis the first time, and the second time
  • The symptoms she had as a child and now recognizes as ADHD
  • What made her decide to start her YouTube show, ADHD is the New Black
  • How ADHD is different when you’re a woman of color
  • The ADHD traits that she feels are responsible for her success?
  • Her number one ADHD workaround? 



Resources:

Stacey Machelle's YouTube show, ADHD is the New Black

The A-OK! EVERY DAY Planner

Dec 23, 2020
EP. 102: ADHD, RSD and How to Pursue Higher Education with Dr. Melody Kuphal
01:29:33

In Episode 102 of ADHD for Smart Ass Women, Tracy welcomes Dr. Melody Kuphal. Dr. Kuphal has a bachelor’s in Special Education with a minor in music, a Master’s in Educational Administration, and a Doctorate of Worship Studies. She currently works as Adjunct Professor at Judson University, is a member of the Teaching Faculty of IWS teaching research writing, works full-time as Music Director at Hosana Church, teaches private music lessons,and is a recording artist who records at least one new album per year. 

 

Melody shares:

  • Her own ADHD story
  • The circumstances surrounding her ADHD diagnosis
  • RSD and her struggle with the emotional aspects of ADHD
  • Her experience with medication
  • The Qb-test and what she learned about herself
  • Advice on better reading and note taking for ADHD students pursuing higher education
  • Advice on better writing for ADHD students pursuing higher education
  • The key to living successfully with ADHD
  • Her theory of leaving life with empty pockets

 

Resources:

Melody's Website: melodysmusic.com
Tracyotsuka.com/podcastindex

 

Dec 16, 2020
EP. 101: Pt. 2, What 99 Episodes Taught Me About the ADHD Brain
01:17:21

Episode 101 of ADHD for Smart Ass Women, is actually part two of the 100th episode of this podcast. In the 100th episode Tracy reviewed all previous 99 episodes of her podcast and shared the key thoughts that reframed her personal understanding of ADHD. There was so much content that this ultimately ended up becoming not only podcast episode #100 but also episode #101. Episode #101 starts with a discussion on ADHD and RSD or Rejection Sensitive Dysphoria. Tracy also created a 100th episode gift for her listeners which is a Podcast Index that organizes all 99 episodes. You can find it here. tracyotsuka.com/podcastindex


Episode 19: ADHD and Rejection Sensitivity

Episode 25: ADHD and Addiction

Episode 29: Psychotherapist Perry Janssen who talks about ADHD, emotion and feelings.

Episode 30: My Favorite Tech Tool, How the Apple Watch Saved My ADHD Brain

Episode 34: ADHD and Repetitive Body Focused Behavior (RBFB)

Episode 40: How to Prepare for a Meeting with Your ADHD Doctor

Episode 49: What you can do about it

Episode 50: ADHD Life Coach, former therapist and former USC adjunct professor Diann Wingert about meditation is also a must listen.

Episode 53: Neuroplasticity, Mindfulness, Meditation and ADHD

Episode 62: Cannabis and ADHD

Episode 63: Choose to be the Hero, not the Victim in Your ADHD Life

Episode 75: Why ADHD Coaching Works

Episode 78: What Does ADHD Look Like in Women? The Update. (Ep. 2)

Episode 87: ADHD Means That You’re Never Too Old

Dec 09, 2020
EP. 100: Part 1, What 99 Episodes Taught Me About the ADHD Brain
01:00:49

Join Tracy as she celebrates her 100th episode of ADHD for Smart Ass Women. For her 100th episode, Tracy reviewed all 99 episodes of her podcast and shared the key thoughts that reframed her personal understanding of ADHD. This was a lot of content to go through and ultimately ended up becoming not only podcast episode #100 but also episode #101. Tracy also created a 100th episode gift for her listeners which is a Podcast Index that organizes all 99 episodes. You can find it here.

 

Episode 1: Tracy Otsuka Shares her ADHD Story and her ADHD Superpowers

Episode 3: Kids and ADHD: Why Their Journey is Important to You

Episode 4: The One Trait That Everyone with ADHD Has

Episode 8: Why Am I Always Late?

Episode 9: Practical Strategies for Being on Time and Planning Better

Episode 10: ADHD and Exercise

Episode 12: Learned Helplessness and ADHD

Episode 16: Intuition and ADHD

Episode 17: The 10 Things I Wish I Would Have Been Told About ADHD When I Was First Diagnosed 

Episode 18: Message to My Kid’s Teachers

 

100th Episode Gift: Podcast Index

Dec 02, 2020
EP. 99: Organization for ADHD Teens with Executive Function Coach, Julia Clements
58:35

Join Tracy in Episode 99 of ADHD for Smart Ass Women as she welcomes executive function coach and math tutor, Julia Clements. Julia has a strong affinity for teens with ADHD and has working with them for 23 years. She attended the Johnston Center for Integrative Studies at The University of Redlands and believes this is where she developed her love of the individualized and creative learning process.

 

Julia shares:

  • The circumstances surrounding her ADHD diagnosis
  • Her philosophy on teens and learning
  • The one thing she never employs with her students or her child
  • What ADHD teens need more than anything to learn
  • What are executive functions
  • Why she uses Sarah Ward’s executive function program with her students
  • How it is different than other programs that help students learn
  • Some suggestions for distance learning in the time of COVID
  • How ADHD makes her outstanding at her job
  • What she believes the key to living successfully with ADHD is

 

Resources:

Sarah Ward's Executive Function Programs

Time Timer

Datexx TimeCube

 

Nov 25, 2020
EP. 98: The Unplanner System for ADHD Planning Success in 2021
37:39

In Episode 98 of ADHD for Smart Ass Women, Tracy shares information about planners and planning for 2021. She talks about her decades long struggle with planners and schedules. She had tried everything from Filofax, Steven Covey, Quo Vadis, Daytimer, the Palm Pilot, The Elephant Planner, The Passion Planner, The Bullet Journal (which she actually never used despite purchasing all the necessary materials) and her favorite, a planning system that felt like a restaurant menu.

 

Tracy talks about:

  • What a planner needs to work for ADHD brains
  • The writing implement that Tracy now swears by
  • A-OK! Every Day, The Unplanner System for Planning Success
  • Gold stars, literally
  • Her goals in creating a planning system
  • Her beta launch for A-OK! Every Day
  • What it will include
  • The four simple resources that Tracy feels are a must for gaining control of your life.
  • Who A-OK! Every Day is for and who it is not for

 

Resources:

A-OK! Every Day Waitlist

Podcast with Francesca Rizzo

Muji Pencil

Google Calendar

The Momentum App

Alexa Echo Spot

The Apple Watch

Tiny Calendar App

Bear App

Nov 18, 2020
EP. 97: ADHD and Managing Money with Michelle Nickel
01:00:44

Join Tracy as she welcomes Michelle Nickel to Episode 97 of ADHD for Smart Ass Women. Michelle earned a degree in liberal arts and followed that up with an MBA. She went to work for a major brokerage firm at the age of 25.  Along the way she earned AAMS (Accredited Asset Management Specialist) and CFP (Certified Financial Planner) designations and also holds series 7, 63 and 66 Securities Licenses.  Working in a small town, Michelle did everything from making sure little old ladies didn’t run out of money, designed retirement plans, set up college savings accounts and everything in between.  Her favorite thing to do is to take a giant pile of financial statements and data and turn it into a comprehensible and workable plan for her clients. 

 

Michelle learned how to manage investments from her company, but managing day to day finances was harder, because of her ADHD. After 23 years working as an advisor, Michelle was able to retire at 48. Michelle lives with her husband and two teenage boys, both of whom have ADHD, in Alabama. 

 

Michelle shares with us:

  • The circumstances surrounding her ADHD diagnosis
  • Her ADHD symptoms
  • How to save
  • The importance of automating everything you can
  • How to save if we’re self-employed
  • What we should do with credit cards
  • How to pay bills
  • How to budget
  • The importance of cash
  • The ADHD traits that Michelle feels are responsible for her success
  • The ADHD traits that Michelle still struggles with
  • Her key to living successfully with ADHD
  • Her number one ADHD workaround
  • What it means to make decisions in advance
  • Her future plans for “retirement”

 

Resources:

Michelle's Blog

Raymond James

Edward Jones

The Automatic Millionaire by David Bach

Nov 11, 2020
EP. 96: ADHD, Confidence, Career and Mid-life with Leadership Program Design and Delivery Expert, Juliann Decker
48:05

In Episode 96 of ADHD for Smart Ass Women, Tracy introduces you to Juliann Decker. Julie Ann earned her bachelor’s degree in marketing from the University of Massachusetts and her master’s degree in Training and Development from Lesley University in Cambridge. She is a coach and an expert in leadership program design and delivery with broad work experience in industries such as technology, banking, consumer goods, retail and finance.

 

Juliann designed, delivered and launched Monster.com‘s first global Management Development Program for high-potential leaders and trained and coached participants in their newly created MBA executive program. She also developed global leadership programs at Aspen Technology and founded her own leadership and coaching company.

 

Juliann shares:

  • Her childhood symptoms
  • The circumstances surrounding her initial ADHD diagnosis
  • Her recent re-diagnosis
  • How midlife affected her symptoms 
  • What has changed since her recent diagnosis?
  • Her experience with A-OK!
  • What the key to living successfully with ADHD is

 

Resources:

Juliann’s email: juliann@theunobstructedview.com

 

Nov 04, 2020
EP. 95: Eating Disorders, Disordered Eating and ADHD with Aleta Storch
01:03:52

Join Tracy as she welcomes Aleta Storch to Episode 95 of ADHD for Smart Ass Women. Aleta has earned Master’s degrees in both Nutrition Science, Dietetics, and Clinical Health Psychology. She is an anti-diet Dietician, Therapist, and Certified Body Trust Provider, specializing in eating disorders, autoimmune conditions, and ADHD. Her work is centered around helping folks move away from diet culture and instead develop an intuitive, trusting, compassionate relationship with food and movement. She firmly believes that everyone is the expert of their own body. When she is not focused on her work, she can typically be found skiing or foraging for mushrooms in the mountains, snuggled on the couch with her dog, partner, and a good book, or making a creative mess in the kitchen.

 

Aleta and Tracy talk about:

  • The link between ADHD, disordered eating and eating disorders
  • The grim statistics on bulimia and anorexia for ADHD women
  • Which type of ADHD is the best predictor of an eating disorder in girls
  • The circumstances surrounding Aleta’s own ADHD diagnosis
  • Why she chose to study Nutrition Science and Psychology?
  • The difference between disordered eating and eating disorders
  • Why eating disorders and disordered eating are so prevalent in ADHD women?
  • Reward Deficiency Syndrome (RDS) and how it relates to ADHD
  • How problems with self-regulation and executive function deficits can lead to disordered eating and ultimately, eating disorders
  • What the pyramid of food needs is
  • How to use this pyramid to address disordered eating
  • How Aleta uses the hunger and fullness scales
  • What to do if you are in the middle of an eating disorder but think you can’t afford to get help?
  • Aleta’s favorite resources for a good relationship with food, your body and yourself
  • What Aleta thinks about intermittent fasting
  • How meal delivery services can help
  • Aleta’s new eating with ADHD program 
  • Aleta’s favorite ADHD workaround

 

Resources:

Wise Heart Nutrition

Instagram: Wise Heart Nutrition

Understanding Girls with ADHD

Hello Fresh

Intuitive Eating, 4th Edition

The Anti-Diet

Food Psych Podcast with Christy Harrison

Oct 28, 2020
EP. 94: ADHD with Paparazzi, Jaimie Harris
44:33

Join Tracy as she welcomes Jaimie Harris to Episode 94 of ADHD for Smart Ass Women. Jaimie is from Essex, just outside of London. She is 29 and was a paparazzi for a decade. She now works for celebrity magazines as a picture researcher, a job which she absolutely loves. 

In this podcast, Jaimie shares:

  • The circumstances surrounding her ADHD diagnosis
  • Her childhood symptoms 
  • How she felt different her entire life
  • How she ended up working as a paparazzi?
  • Why this career was very ADHD friendly
  • How her ADHD makes her very good at her job
  • The ADHD traits that Jaimie feels are responsible for her success?
  • Her key to living successfully with ADHD
  • Her number one ADHD workaround

Jaimie's Instagram:
@whatjamiedid
@diaryofagirlpap

Resources:

Website: www.tracyotsuka.com

Waitlist: www.tracyotsuka.com/waitlist

Facebook Group: www.facebook.com/groups/1541724249266515


Oct 21, 2020
EP. 93: ADHD, Positive Emotion and Being Future-Focused
19:07

In Episode 93 of ADHD for Smart Ass Women,Tracy talks about the difference between being past and future-focused and which one is better for our ADHD brains. 

She shares:

  • How you can tell if someone is future vs. past-focused
  • Why it’s so important for those of us with ADHD brains to be future-focused
  • How most of us start out being future-focused but then we opt for the security of being past-focused
  • Which of the three types of ADHD struggle more with being future-focused and why
  • How everything that is possible and what we dream about is built from our future and not our past
  • Why being future-focused builds confidence
  • Why being future-focused builds positive emotion

Resources:

Website: https://www.tracyotsuka.com

Waitlist: https://www.tracyotsuka.com/waitlist

Facebook Group: https://www.facebook.com/groups/1541724249266515

Oct 14, 2020
EP. 92: ADHD, Trauma, Shame and Falling in Love with Your ADHD Brain at 59 with Isabelle Baker
39:29

Join Tracy as she welcomes guest Isabelle Baker to Episode 92 of her podcast ADHD for Smart Ass Women. Tracy interviewed Isabelle as one of four students who completed her Your ADHD Brain is A-OK! program. That episode aired last week but Tracy didn’t include Isabelle because she felt that Isabelle needed her own episode. In this episode Isabelle talks about trauma, never fitting in, giving up, thinking it was too late for her because she was too old. She also talks about AOK and ultimately falling in love with her ADHD brain. 

Isabelle Baker is from Lakeland, FL. With over 25 years of business development, C-suite partnerships, and enterprise training; Isabelle is now her own CEO. Today she combines her professional experiences along with her love of problem solving, listening to understand, and relentlessness, to serve her clients whom she loves to see succeed.

Some of her best successes are personal though: she is passionate about helping children in the foster care system and looks forward to being a coach to those who age out.

Isabelle shares:

  • Her childhood trauma
  • Her struggle with school
  • Her struggle with social problems and always feeling different
  • Her discovery of ADHD
  • Her experience going through the A-OK! Program
  • Her new found love and appreciation of her ADHD gifts
  • The key to living successfully with a non-linear brain
  • Her number one workaround

Resources:

Sign up for Your ADHD Brain is A-OK! here

ADHD for Smart Ass Women, Ep. 76, Your ADHD Brain is A-OK!, My 6-Step System 

Isabelle’s Email

Oct 07, 2020
EP. 91: What Do I Do With My ADHD Life and Our A-OK! System
01:06:45

In Episode 91 of ADHD for Smart Ass Women, Tracy introduces you to Hayley Lin, Trinlee Chodren and Juliann Decker who are all graduates of her Your ADHD Brain is A-OK! System. 

Hayley Lin is 25 years old and was diagnosed with ADHD 2 years ago while in college. She graduated last year from the University of Toronto with a specialist in Computer Science and a major in Cognitive Science. Haley is also a makeup enthusiast with two full bookcases of makeup and a social media account with 470k followers! Haley’s  #1 value is living to her full potential. 

Trinlee Chodren is in her early thirties and is a former pharmacist, novelist, teacher, personal development junkie, an advocate of kindness and doing things that benefit humanity but most of all Trinlee is an ideation machine. She is entrepreneurial to her core. 

Juliann Decker, 56, is a coach and an expert in leadership program design and delivery with broad work experience in industries such as technology, banking, consumer goods, retail and finance. She designed, delivered and launched Monster.com‘s first global Management Development Program for high-potential leaders and trained and coached participants in their newly created MBA executive program. She also developed global leadership programs at Aspen Technology and founded her own leadership and coaching company.

All three women share:

  • The circumstances surrounding their experience with ADHD
  • About their childhoods and growing up
  • Their experience with our coaching system, Your ADHD Brain is A-OK!
  • Their key to living successfully with a non-linear brain 

Resources:

Hayley Lin: 

Trinlee Chodren: 

Juliann Decker

Your ADHD Brain is A-OK! Waitlist

ADHD for Smart Ass Women, Ep. 76, Your ADHD Brain is A-OK!, My 6-Step System

Sep 30, 2020
EP. 90: How to Talk to Your Child About Their ADHD with Katelyn Mabry
49:51

In Episode 90 of ADHD for Smart Ass Women, Tracy introduces you to Katelyn. Katelyn is a special educator who has her masters in Reading and is the author of the childrens’ book, “Hi It’s Me! I have ADHD!” She just launched a podcast for kids titled Journey With Me Through ADHD which is designed for children with ADHD to listen to and feel understood. Katelyn lives in Wisconsin with her husband and 4 young kids and passion is to speak into the hearts and minds of children and families with ADHD so feel connected and understood!

In this podcast Katelyn shares:

  • The circumstances surrounding her childhood diagnosis
  • The question that she was often asked by adults as a child that rocked her self-esteem
  • Why she decided to get a master’s degree in Reading
  • What made her start her new podcast for kids
  • How to talk to your kids about their ADHD in such a way that instills confidence in how their brain works?
  • How do you tell your child that he/she has ADHD?
  • The best way to talk about your child’s weaknesses?
  • How to teach your child to respond to other kids when they make inaccurate comments about ADHD?
  • How to work with you child on mindset
  • The “red dot” method
  • The importance of breaking things down into bite-sized pieces

Resources:

 

 

Sep 23, 2020
EP. 89: How an ADHD Diagnosis Healed 22 Years of Anxiety with Jade LeQuesne
44:42

In Episode #89 of ADHD for Smart Ass Women, Tracy talks about how she gets so many emails and DMs from young women with ADHD who have been positively affected by this podcast. This makes her want to have more young women on the podcast because the younger we start to see our ADHD brains for the brilliant brains that they are, the better. Tracy wants them to hear stories of young, inspiring women who are just like them so in this episode, she introduces you to Jade Le Quesne who just turned 23 yesterday.

Jade is from the U.K. and was diagnosed with ADHD at the beginning of the year. Jade struggled through school, was always behind her classmates academically but since childhood she had a dream. Her dream was to attend college in the U.S. Jade did just that and graduated in 2019 with a bachelor’s in International Studies from the University of Tampa. 

Jade is currently back in the U.K. studying nutrition and fitness which she uses as a way to manage her symptoms. She believes that mental and physical health are intrinsically linked and looks forward to starting her own business very soon. 

In this podcast Jade shares:

  • Her life-long battle with anxiety and emotional dysregulation
  • The circumstances surrounding her ADHD diagnosis
  • How she always felt different than others
  • Her interest in motorcross
  • What has changed for her since being diagnosed
  • Why she decided to write for ADDitudeMagazine
  • The ADHD traits that she feels are responsible for her success
  • How she manages her ADHD symptoms
  • The link between empathy and emotional dysregulation
  • The key to living successfully with ADHD
  • Her number one ADHD workaround

Resources:

https://www.additudemag.com/adhd-women-missed-signs-low-self-esteem/

https://www.instagram.com/jadeeatsfit/

Sep 16, 2020
EP. 88: ADHD, Rumination and Criticism
24:24

In Episode #88 of ADHD for Smart Ass Women, Tracy shares her own personal experience with rumination. She talks about how even when you’re in your own zone of interest and genius and doing what you really love it’s still difficult to be on even the smallest platform because you will be roundly rejected by some. 

She shares:

  • All about her critics on Reddit
  • Information on essential oils
  • Information on medication
  • Her biggest fear around delivering this podcast every week
  • How she feels about paying it forward
  • What it means to be a Karen
  • Her commitment to BLM: diversity, equity, inclusion and anti-racism
  • Her favorite podcast for learning how to be anti-racist
  • Why you’re no different than she is
  • What to do when things don’t go so well
  • The importance of getting back in the arena regardless
  • Why what people say about you is none of your business
  • How ADHD women are meant to lead
  • The ADHD women that struggle the most

Resources:

That's Not How That Works

https://brenebrown.com/

 

Sep 09, 2020
EP. 87: ADHD Means That You're Never Too Old
23:37

In Episode 87 of ADHD for Smart Ass Women, Tracy announces that this podcast is now the #1 podcast for ADHD women and among the top 10-14% of all podcasts regardless of subject. Tracy then shares:

  • Her experience with her amazing Your ADHD Brain is A-OK! students
  • The fear that many of her students have, that it’s too late or they’re too old to do something really meaningful that allows them to make a difference in the world and live to their potential
  • Her story of why it’s never too late to live to your potential and find and do what you love
  • Her purpose and her big WHY
  • How she became an expert in ADHD in an unconventional way
  • The ADHD trait she’s discovered in all her A-OK! Women
  • Information about inspiring women who reimagined their lives after the age of 50
  • Statistics about startups based on age
  • Why she won’t share her age

Resources:

https://www.entrepreneur.com/article/312943

https://www.smallbizgenius.net/by-the-numbers/entrepreneur-statistics/#gref

https://www.inc.com/jeff-haden/a-study-of-27-million-startups-found-ideal-age-to-start-a-business-and-its-much-older-than-you-think.html

https://smallbusiness.yahoo.com/advisor/resource-center/older-entrepreneurs-the-startup-mentality-is-not-bound-by-age-000959494/

 

Sep 02, 2020
EP. 86: ADHD with Dr. Kristen Nicole
01:05:40

Join Tracy Otsuka as she welcomes Dr. Kristen Nicole to Episode 86 of ADHD for Smart Ass Women. 

Always a feisty, fiery person who looks to be challenged to stay engaged, Kristen went to the Air Force Academy on a whim. After graduation, she left for Subsaharan Africa for a two-year stint in the Peace Corps. Deeply moved by this experience, Kristen went on to medical school in South Florida with the goal of responding to global humanitarian crises. She is also deeply passionate about the influence of lifestyle choices - food, rest, stress management - on one's ability to live a happy, productive life. Kristen has a health coaching business called Coach Kristen, MD.  In her "spare" time, she loves tennis, running, and her 3 dogs.  

In this podcast, Kristen shares:

  • The circumstances surrounding her ADHD diagnosis
  • Her childhood experience of ADHD
  • Her approach to mental health and pharmacology
  • What she learned about herself at the Air Force Academy
  • Her experience in medical school
  • The ADHD traits that she feels are responsible of her success
  • What she believes the key to living successfully with ADHD is
  • Her number one ADHD workaround

Resources:

coachkristenmd.com

mydayis.com

Mini Phone Safe

health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

Aug 26, 2020
EP. 85: ADHD, Emotion and RSD with Entrepreneur & Coffee Magnate, Helena Hills
01:08:53

Join Tracy as she welcomes entrepreneur Helena Hills to Episode 85 of ADHD for Smart Ass Women. Helena co-founded True Start Coffee with her husband Simon when they were both triathletes. True Start is a feel-good coffee company that is all about positivity and putting people first. It is one of the fastest-growing young drink brands in the UK and has won a host of impressive awards. True Start retails in over 1000 UK outlets, and is exported to several international markets as well. Helena is also the mother of 2 little boys.

Helena shares:

  • How she started a business that she realizes today was literally her treatment
  • The circumstances surrounding her diagnosis
  • How ADHD affected her childhood
  • What kind of teenager she was
  • Her favorite subjects in school
  • How she realized that drivenness is a form of hyperactivity
  • The importance of interest to her brain
  • The importance of environment and positive emotion
  • Her experience with RSD (rejection sensitive dysphoria)
  • What she loves to do at TrueStart
  • What she doesn’t love to do at TrueStart
  • The ADHD traits that she believes are responsible for her success
  • The key to living successfully with ADHD
  • The importance of reducing stress levels
  • Her best ADHD workarounds

Resources:

www.truestartcoffee.com

https://www.instagram.com/truestartcoffee/

https://www.calm.com/

Chiropractic neurology

Aug 19, 2020
EP. 84: ADHD and Nutrition with Nicole DeMasi Malcher
55:42

Join Tracy in episode 84 of ADHD for Smart Ass Women. introduces you to dietician and nutritionist Nicole DeMasi Malcher. Nicole is the founder of DeMasi Nutrition, a virtual private practice based in Los Angeles, CA. She is a Registered Dietitian Nutritionist & Certified Diabetes Educator with a Master’s Degree in Nutrition. Nicole spent 10 years working at Los Robles Hospital in the ICU, and as a nutrition coach at UCLA, Kaiser Permanente and DaVita Dialysis. In her practice, she uses nutrition therapy & coaching to help people lose weight, improve their health, and prevent & treat medical conditions through personalized diet & lifestyle changes. Nicole was diagnosed with ADHD (combined type) about a year ago at the age of 32 & since then has been determined to understand how nutrition impacts ADHD symptoms. 

THIS EPISODE IS NOT FOR WOMEN WITH DISORDERED EATING.

Nicole shares:

  • The circumstances surrounding her later in life diagnosis
  • Her ADHD symptoms including those that she always wondered about but now recognizes as clearly ADHD
  • How she always felt different than others
  • How her childhood and teen years were impacted by her ADHD 
  • What has changed since you were diagnosed?
  • The relationship between sugar and dopamine
  • The food group that spikes our dopamine naturally
  • What kind of carbohydrates help cognition
  • How she feels about intermittent fasting for the ADHD brain
  • Information on the gut-brain axis and how inflammation affects the brain
  • What the enterac nervous system is and how it affects our brains
  • The one food to get rid of to feel better
  • Her number one ADHD workaround
  • A page that she’s built just for us that’s all about nutrition for the ADHD brain

Resources:

https://www.nicoledemasi.com/

https://www.nicoledemasi.com/ADHD

https://www.instagram.com/nutritionbynikki/

Aug 12, 2020
EP. 83: Productivity, Procrastination, ADHD and Just Starting
40:05

In Episode #83 of ADHD for Smart Ass Women, Tracy talks about the things you can do to increase your productivity, stop procrastinating and just start when your ADHD brain doesn’t want to cooperate.

Tracy shares:

  • Her experience working with the incredible women in her Your ADHD Brain is A-OK! Program
  • Her new discovery about ADHD women and their need to make a difference and live to their potential
  • How she procrastinated around creating the A-OK! System and why that was
  • What she finally did to create forward movement on this big project
  • Her favorite platform for an online business
  • What procrastination actually is and what causes it
  • What to do every morning to make yourself more productive
  • Why there should be no big things on your todo list
  • Why our brains are more productive when we’re having fun
  • How to get out of your head and into action
  • How she “templates” whatever she can
  • Her ADHD for Smart Ass Women Focusmate group where women can buddy up with a virtual body double 24/7
  • Her writing protocol and the importance of figuring out your own unique productivity schedule
  • How to create your own accountability
  • How to reward yourself and increase your productivity
  • The importance of doing things once and finishing
  • How all of our ADHD weaknesses have opposing strengths and procrastination is no exception

Resources:

The online application that made everything in my business easier.

My favorite way to get out of my head and into action

Calendly scheduling app

Join our ADHD for Smart Ass Women Focusmate Group

* some of these links are affiliate links but I would never recommend anything that I didn’t wholeheartedly love

Aug 05, 2020
EP. 82: ADHD with NASA Flight Controller, Natalie Cluck
44:12

In Episode 82 of ADHD for Smart Ass Women, Tracy introduces you to Natalie Cluck. Natalie is 24 and works at NASA’s Johnson Space Center and is training to become a certified flight controller to fly the International Space Station from Mission Control Houston.

In this podcast, Natalie shares:

  • The circumstances of her diagnosis which occurred shortly after arriving at NASA
  • The light bulb event that triggered her desire to find out more about ADHD
  • Information around her school career
  • They symptoms that she always wondered about but now sees as part of her ADHD
  • What has changed since she was diagnosed
  • The ADHD traits that she feels make her an even better flight controller than those without ADHD
  • The traits that she feels are responsible for her success
  • The ways she has always felt different than others
  • What she believes is the key to living successfully with ADHD
  • Her ADHD workarounds 

Resources:

How to ADHD

Jessica McCabe's Ted Talk

STAR stands for Stop - Think - Act - Review

The Brili App

Jul 29, 2020
EP. 81: ADHD with Teen Author, Gracie Dix
31:28

In Episode 81 of ADHD for Smart Ass Women, Tracy introduces you to the incomparable Gracie Dix. Gracie is a rising high school senior and author of two books that she released in 2020; Journey to Superhero School and Welcome to Superhero School, a fantasy fiction novel. Both books were Amazon #1 New Releases in the genre. Gracie lives in Dallas, Texas with her parents, Richard and Jennifer, her brother Nate when he’s home from college, and her beloved dogs, Snowball and Sandcastle. She attends Shelton School of Dallas which is a school for smart students who learn differently.

Learn:

  • About the article that Gracie wrote for ADDitudeMag 
  • About Gracie’s ADHD diagnosis
  • How Gracie became so focused on her strengths 
  • What Gracie thinks her strengths are
  • What Gracie wishes she could change about her ADHD brain.
  • What made Gracie decide to write a book?
  • What Gracie’s books are about? 
  • If there are any ADHD characters in her books?
  • What Gracie wants to study in college
  • What ADHD traits Gracie feels are responsible for her success
  • What ADHD traits she feels are responsible for her success?
  • Gracie’s ADHD workarounds

Resources:

https://www.additudemag.com/success-story-finding-positives-in-adhd-symptoms/

https://graciedix.com/

https://www.shelton.org/

Jul 22, 2020
EP. 80: ADHD and Female Friendships with Janet Murray
01:13:26

In Episode #80 of ADHD for Smart Ass Women, Tracy introduces you to Janet Murray who was diagnosed with ADHD at the age of 45. Janet is a content marketing expert, author and international speaker who has built a multiple six-figure business with multiple streams of income (including a membership community, and online courses). She is also the creator of the Social Media Diary & Planner - a content planning tool for coaches, consultants and entrepreneurs.

Over the past five years Janet has published over 400 podcast episodes, a book and thousands of words of email marketing copy - despite, in her words being one of the most disorganised people on the planet. How does she do it? She creates easy-to-follow systems and processes to help her stay productive (strategies that work for anyone who struggles to stay focused).

Discover:

  • The circumstances surrounding Janet’s diagnosis
  • What Janet’s ADHD symptoms were/are
  • How drivenness relates to ADHD
  • How her ADHD presented in grade school, high school and college
  • What has changed for Janet since her diagnosis?

Janet and Tracy talk candidly about female friendships and ADHD. 

  • Not knowing the rules of female friendships
  • Why entrepreneurs are such a good fit for ADHD brains
  • How interpersonal intuition can get in the way of relationships
  • How intensity plays a roll in choosing relationships
  • When to just walk away

Janet shares:

  • The ADHD traits that are responsible for her success
  • The key to living successfully with ADHD
  • Her number one and number two ADHD workarounds

Resources:

https://www.janetmurray.co.uk/

https://podcasts.google.com/feed/aHR0cHM6Ly9qYW5ldG11cnJheS5saWJzeW4uY29tL3Jzcw/episode/YTY0NzhhNmItOWIwYS00NTA2LWJkMDctNTkxMTE2MWZhYjJh?hl=en&ved=2ahUKEwjznI__hMLqAhXHr54KHZeHA2YQjrkEegQICxAG&ep=6

https://www.onepeloton.com/shop/bike

 

Jul 15, 2020
EP. 79: ADHD and Imposter Syndrome
19:58

In Episode 79 of ADHD for Smart Ass Women, Tracy talks about imposter syndrome, where the term comes from, what it is and why so many women with ADHD have it. She shares:

  • How Reward Deficiency Syndrome contributes to imposter syndrome
  • Why we rarely feel as we’ve accomplished enough
  • Why we might not trust our success and believe we can recreate it
  • How being hyper-critical of ourselves contributes to imposter syndrome
  • What inverse imposter syndrome is
  • What you can do to combat imposter syndrome
  • How to deal with shame
  • Why community and interest are so important to our ADHD brains

Never Enough? Why ADHD Brains Crave Stimulation

https://brenebrown.com/

https://www.verywellmind.com/adhd-and-imposter-syndrome-3888166

https://www.additudemag.com/adult-adhd-diagnosis-impostor-syndrome/

https://takecontroladhd.com/podcast/269

https://thrivewithadd.com/adhd-feel-like-fraud/

Jul 08, 2020
EP. 78: What Does ADHD Look Like in Women? The Update
53:19

In Episode 78 of ADHD for Smart Ass Women, Tracy updates her second most popular podcast episode which is all about what ADHD looks like. She discusses:

  • The fact that there is no cookie cutter, one-size fits all formula when we’re talking about ADHD symptoms.
  • That we all have our own individual ADHD puzzle to solve.
  • What ADHD is 
  • Why she believes that ADHD is misnamed and is not a disorder
  • The importance of a comprehensive strategy. Medication is not enough.
  • Why she believes that all ADHD women are brilliant at something?
  • What executive function skills are
  • What ADHD is not
  • ADHD statistics
  • The fact that the existence and impact of ADHD has been validated for decades by various medical organizations.
  • How ADHD brains are wired for interest not information. 
  • The role of trauma in ADHD
  • The three sub-types of ADHD
  • The 18 symptoms the DSM uses to diagnose ADHD
  • What symptoms look like for hyperactive/combined-type ADHD
  • What symptoms look like for inattentive ADHD
  • What presentation of ADHD is seen most often in girls and women 
  • Why ADHD is often missed in girls
  • Why smart girls struggle more than girls of average intelligence
  • The positive side of ADHD
  • The key to living successfully with ADHD

Resources:

DSM-5 Criteria for ADHD

American Psychiatric Association - Symptoms and Diagnosis

How to Prepare to Meet With Your ADHD Doctor, Ep. 40, ADHD for Smart Ass Women

Understanding Girls with ADHD by Kathleen Nadeau, Ellen Littman and Patricia Quinn

Jul 01, 2020
EP. 77: ADHD, Anxiety, Self-Care and Law School with Jaklin Levine Pritzker
44:26

Join Tracy in Episode 77 of ADHD for Smart Ass Women where she introduces you to Jaklin Levine Pritzker (“Jak”): 

Jak is a certified health/life coach through the Institute for Integrative Nutrition. She’s also an ADDCA trained ADHD coach. After graduating from law school and receiving her own ADHD diagnosis, Jak founded AuthenticallyADHD where she coaches, runs retreats and hosts a membership group for women and/or non-binary.

Jak shares information about:

  • Receiving her own ADHD diagnosis at the end of law school
  • Her own struggle with anxiety, depression and panic attacks
  • Self-medication
  • Her other health challenges
  • How she came to terms with walking away from the practice of law and instead found a new direction more suited to her
  • Things she always wondered about but now sees as symptoms of ADHD
  • Getting off medication when it doesn’t work for you and finding other workarounds
  • How her ADHD diagnosis changed her life
  • The key to living successfully with ADHD
  • Her number one ADHD workaround

Resources:

www.authenticallyadhd.com

https://www.instagram.com/authenticallyadhd/

https://www.facebook.com/authenticallyadhd/

Jun 24, 2020
EP. 76: Your ADHD Brain is A-OK! My 6-Step System
20:58

In Episode 76 of ADHD for Smart Ass Women, Tracy introduces Your ADHD Brain is A-OK! It’s a 6-step system that she created for her ADHD brain, to help her make better decisions around her career, relationships and interests.

She shares:

  • Why it’s so important for those of us with ADHD to pursue the right interests
  • How to stop getting sidetracked by the newest bright, shiny thing
  • Why we need a process, structure and system to tidy our brains
  • The 25/75% What Do I Do With My Life formula
  • Why it’s so important for those of us with ADHD to be clear on what we really value
  • How getting clear on your values helps you make better decisions
  • The importance of choosing a theme for your life
  • How knowing your character strengths helps you begin to live values that you’re not currently living
  • Why we feel disconnected when who we are is not in alignment with what we do
  • The importance of knowing what you’re passionate about
  • How to choose which of your many passions to pursue by discovering your purpose
  • Her purpose formula
  • Why purposes that give meaning to your past are often the best purposes to choose
  • The importance of identifying the overlap or the sweet spot where your interests, natural abilities, positive emotion, and motivation converge. 
  • How to never forget what’s important to you again

If you’re interested in learning more about Your ADHD Brain is A-OK, you can find it here.

Jun 17, 2020
EP. 75: Why ADHD Coaching Works
35:38

In episode 75 of ADHD for Smart Ass Women Tracy talks about why she changed her introduction to her podcast. She shares her experience with coaching and why she didn’t believe that it worked. Since she’s always concerned with authenticity she felt she owed her community an explanation and wanted to tell you why she changed her mind and why she now believes that ADHD coaching is the best thing for anyone struggling with ADHD symptoms to try.

Tracy shares:

  • How she connected this need of hers to be crystal clear on her values and purpose with her ADHD
  • Her constant quest around living to her full potential
  • Her experience with regular life coaching 
  • How developing a program to coach herself ultimately led her to create Coretography and Your ADHD Brain is A-OK!
  • How her desire to learn more about ADHD and how to respond to women and help them get out of their victim mindset in her facebook group led her to consider ADHD coaching
  • Why telling people with ADHD what to do never works
  • Why regular life coaching doesn’t work for the ADHD brain
  • How the ADHD coaching model needs to go much deeper than traditional life coaching to be effective
  • How important prompts are to the ADHD brain
  • What it means to charge neutral and why ADHD coaches can’t do this and be successful with ADHD clients
  • Why the best coaches for ADHD people, are those coaches who also have ADHD
  • The steps of the ADHD coaching model and why they’re so successful with ADHD clients

Resources:

https://addca.com/

Your ADHD Brain is A-OK!

Jun 10, 2020
EP. 74: Overcoming Procrastination with Focusmate and Rachel Elliott
46:59

Join Tracy in Episode #74 of ADHD for Smart Ass Women where she introduces you to Rachel Elliott. Rachel is a life-long resident of Washington, D.C., where she earned a BS in Biology at Salisbury University and will begin classes for her Doctorate of Physical Therapy Program at George Washington University.

Rachel has been using Focusmate to conquer her short-term and long-term goals for over two years. She has more recently realized the power of Focusmate to maintain daily routines and now uses Focusmate for her morning routines and to meditate, practice yoga and finish those nagging projects that need to get done. 

Rachel shares with us:

  • The circumstances surrounding her ADHD diagnosis as a sophomore in high school.
  • The symptoms that she always wondered about but now recognizes as clearly ADHD
  • How Focusmate works
  • How Focusmate revolutionized her life and increased her productivity
  • Why Focusmate is so effective for her
  • How she has made friends on Focusmate
  • Tips for using Focusmate
  • How 4-7-8 breathing can help with anxiety, panic attacks and focus
  • The ADHD traits that are responsible for her success
  • The key to living successfully with ADHD
  • Her number one ADHD workaround

Resources:

Podcast Ep. 14: What's a Body Double and How Can it Help Me Get My Work Done

ADHD for Smart Ass Women Focusmate Group Link

Unlimited Focusmate sessions are free until July 28, 2020 using this link.

Rachel’s E-mail: crush.all.your.goals@gmail.com 

Internet + App Blockers 

4-7-8 breathing

Rachel shared these additional Focusmate tips:

  1. Use two computers or a laptop + tablet or Chromebook ((Focusmate can take up a lot of CPU and drain your battery so many users have a main computer + a second device that runs Focusmate.)
  2. Use the recurring feature to set up Focusmate routines (Mouse over session on the FM calendar, then click on the pencil icon)
  3. Install an internet/app blocker.
  4. Turn off your phone or put it on airplane mode during the session. My phone has a “don’t interrupt feature” that automatically silences the phone for an hour. 
    1. My friend Meg puts her phone in her desk drawer during sessions. 
  5. Physically remove your phone from view- out of sight out of mind. 
  6. Share your screen for added accountability if you are getting off-track.
    1. I actually learned about 4-7-8 breathing from a Foucsmate partner
  7. Be honest with your partner. Share what worked and what didn’t, your partner may have suggestions. 
Jun 03, 2020
EP. 73: ADHD Hacks Recommended By Our Members
35:55

In Episode 73 of ADHD for Smart Ass Women, Tracy shares ADHD hacks contributed by members of her Facebook Group, also of the same name. There were so many good tips but here are some of the most popular ones.

Discover:

  • What every ADHD women needs in the shower
  • How big is too big for a bathroom clock
  • The trick to keep your bathroom clean
  • How much time you really take for your morning routine
  • How music might help you get to work on time
  • The one thing you need at your front door
  • How many laptop chargers do you really need
  • How to never forget anything when you travel
  • The best place to write down your morning and nighttime routines
  • How to finally schedule appointments so you’re on time
  • How to sign up for free trial apps or software without ending up paying for it
  • What a Not Now List is
  • What to keep in your desk at work
  • Why you should always hit snooze and not turn off an alarm even though you’re going to get to the item next

Resources:

ADHD for Smart Ass Women Podcast

ADHD for Smart Ass Women Facebook Group

https://www.think-board.com/collections/think-boards/products/small-dry-erase-sheets

Bullet Journal

Facebook Minimalist Bullet Journals

OurGroceries

EllieGrid

Focusmate

May 27, 2020
EP. 72: What The Pandemic Taught Me About My ADHD Brain
34:28

In Episode 72 of ADHD for Smart Ass Women, Tracy shares what social distancing has taught her about her ADHD brain. This episode is for those of you who have been practicing social isolation for a while, are growing weary, and are struggling to find more positive emotion in your life.

Discover:

  • Why awareness is so important to our ADHD brains
  • How one little shift that we don’t even realize can contribute to a downward trajectory in our positive emotion
  • How quickly we can bounce back if we’ve just recently fallen in the hole and haven’t yet buried ourselves in it
  • How important routine and structure is not only to our ADHD brains but also to positive emotion
  • The importance of nature to the ADHD brain
  • How Covid reconnected me to nature, my family and myself
  • What you actually need to feel more connection to others

Resources:

ADHD for Smart Ass Women Podcast

ADHD for Smart Ass Women Facebook Group

Focusmate

May 20, 2020
EP. 71: ADHD and the Importance of Fun, with Psychologist, Author & Grand Poohbah of Play, Dr. Kirsten Milliken
38:15

Tracy is delighted to welcome Dr. Kirsten Milliken to Episode #71 of ADHD for Smart Ass Women. Dr. Milliken is a licensed clinical psychologist, an ADHD Coach, and the Author of PlayDHD: Permission to Play. A Prescription For Adults With ADHD. Dr. Milliken lives in Portland, Maine with her two amazing children, her partner, Perry, and her two dogs.

As a licensed clinical psychologist Kirsten has worked in a variety of fields including juvenile justice, geriatric mental health, school psychology, community mental health and nonprofit development. Currently, Kirsten has a private practice where she offers services to military veterans, provides diagnostic evaluations, and coaches teens and adults with ADHD.

Kirsten shares with Tracy:

  • The circumstances surrounding her late in life ADHD diagnosis
  • The symptoms she struggled with
  • How she missed the diagnosis in herself
  • What has changed since she was diagnosed
  • How and why she educates her clients on the value of play, as a naturopathic treatment for ADHD
  • The exciting project, World Without ADHD that she started with Kris Mitchell. Its goal is to increase the awareness of the positive impact of ADHD on society
  • How to submit written and visual works for potential publication
  • What ADHD traits she feels are responsible for her success
  • Her favorite ADHD workarounds

Resources:

http://www.worldwithoutadhd.com/

PlayDHD: Permission to Play… A Prescription for Adults With ADHD by Kirsten Milliken, PhD., PCC

https://www.linkedin.com/in/drkirsten/

May 13, 2020
EP. 70: Social Anxiety and ADHD with Mental Health Clinician, Kelsie Elizabeth
48:17

Join Tracy in Episode #70 of ADHD for Smart Ass Women where she introduces you to Kelsie Elizabeth. Kelsie grew up in NH and went to a small liberal arts school in Massachusetts where she earned a BS in clinical and research psychology and a second BS in music with a concentration in piano. Kelsie was also three credits short of a third degree in social welfare because she couldn’t make up her mind. Sounds pretty ADHD, doesn’t it?

Kelsie was diagnosed with ADHD last year at the age of 25. At her young age, she has so much insight and wisdom and a remarkable sense of who she is. Tracy just knew that you would love Kelsie’s story.

Kelsie shares:

  • The circumstances around her diagnosis
  • What her symptoms were
  • Her struggle with disabling social anxiety
  • Her love of psychology
  • Her early career struggles
  • What she finally did to right herself
  • How the correct diagnosis helped to regain her confidence
  • What her favorite ADHD traits are
  • How her ADHD makes her even better at her job
  • Her keys to living successfully with ADHD 
  • Her ADHD workarounds

Resources:

Kelsie’s email - pianoforteanima@gmail.com

May 06, 2020
EP. 69: ADHD and the Arts with San Francisco Opera Singer Sally Mouzon
44:12

In Episode #69 of ADHD for Smart Ass Women, Tracy introduces you to Sally Mouzon. Sally is a member of the acclaimed San Francisco Opera Chorus. She has appeared in numerous roles with the company, including Second Priestess in Iphigénie en Tauride, Second Bridesmaid in Le nozze di Figaro, Second Girl in Show Boat, and Second Orphan in Der Rosenkavalier. She has also created roles in three world premieres; La Popolana in Two Women, Joan in Heart of a Soldier, and Sister Lillianne in Dead Man Walking.

In real life Sally is an avid reader, union activist, baseball fan (Go Giants!), and single mother of a collegiate Shakespeare nerd. She is a dedicated alumna of the University of Virginia and now lives in the Bay Area.

In this delightful interview, Sally shares:

  • How an article about time blindness resulted in her adult ADHD diagnosis
  • Her ADHD symptoms which were present since childhood
  • Her music filled childhood
  • Why structure was so important to her academic success
  • How she pivoted back into music and ultimately parlayed her love of music into an audition with the San Francisco Opera
  • How her degrees in African American Studies and Russian Literature help her to be a better opera singer
  • The ADHD traits that she feels are responsible for her professional success?
  • The key to living successfully with ADHD
  • Her ADHD workarounds

Resources:

Sallymouzon.com

Twitter, Instagram: @sallymezzo

Circa Levenger SmartPlanner Master Agenda - Weekly Jr

Circa Starter Kit

Apr 29, 2020
EP. 68: How to Train Your ADHD Brain to Work with Fear
17:25

In Episode 68 of ADHD for Smart Ass Women, Tracy talks about how to train your ADHD brain to deal with fear. This is an extension of last week’s episode and Tracy’s stab at simplifying concepts so they can be applied today if her listeners are struggling with their emotions. 

Learn about:

  • Abraham Hicks 
  • The first place you should go if you’re feeling fear?
  • How your inner guidance system (your intuition) can help you
  • How fear can act as your rudder and is just information
  • What it means to always reach for a better feeling
  • Why controlling your environment doesn’t make you happier
  • How to use your thoughts to always feel better regardless of the circumstances
  • The importance of the journey
  • The only freedom you will ever experience
  • How to train your brain to always tune into positive emotions

Resources:

https://podcasts.apple.com/us/podcast/managing-our-children-our-adhd-in-time-covid-19-ep/id1443678424?i=1000470173218

https://www.youtube.com/watch?v=G-yhCO76xEU&list=FLPphZhYJuP72U1XDfWTf02A&index=18

https://www.youtube.com/watch?v=4DhHXoIC0iU&list=FLPphZhYJuP72U1XDfWTf02A&index=15&t=0s

https://www.youtube.com/watch?v=fqCJrbmCfIQ

https://www.abraham-hicks.com/

https://www.amazon.com/Essential-Law-Attraction-Collection-ebook/dp/B00EA8UFNU/ref=sr_1_3?dchild=1&keywords=Abraham+Hicks&qid=1585184316&refinements=p_72%3A2661618011&rnid=2661617011&sr=8-3

Apr 22, 2020
EP. 67: Surviving a Very Difficult Adolescence, a Love of Accounting and Belonging to Yourself with Vera Bruursema
45:20

Join Tracy in Episode #67 of ADHD for Smart Ass Women as she welcomes her guest, Vera Bruursema. Like many of us with ADHD, Vera has crafted a diverse career path from volunteer firefighter/EMT, soccer coach, Trader Joe’s Assistant Manager and bookkeeper. While earning her MBA she worked as staff accountant for many different companies but still struggled to find her place. It all finally came together when Vera decided to seek help for her ADHD and open her own practice as owner and founder of Verafied Accounting. 

Tracy wanted to talk to Vera because many believe that the ADHD brain is incapable of a career in accounting or finance. In fact, Vera is going to tell us how she took her nonlinear brain and created a really interesting niche for herself in accounting. 

Vera shares with us:

  • The circumstances around her ADHD diagnosis in sixth grade
  • Her very difficult teen years 
  • The ADHD program in Wyoming that changed her life
  • How she finally learned executive function skills
  • How she ended up in bookkeeping and ultimately accounting
  • The “social handbook” that she finally read that explained so much of her struggles with other people and helped her to build her confidence back up
  • The THING she started to embrace that turned her life around rapidly
  • Why accounting plays into one of her biggest strengths. Hint: it’s problem-solving
  • How her dog Atlas gives her the structure she needs to succeed

Resources:

The Four Tendencies Quiz

Academy at SOAR

https://www.quiz.gretchenrubin.com/

Braving the Wilderness

Apr 15, 2020
EP. 66: Change Your ADHD Life by Changing Your Thoughts
37:31

Join Tracy in Episode #66 where she talks about the coronavirus, why the ADHD brain struggles so much with uncertainty and how the only thing that we have control over are our thoughts.

Discover:

  • What Mister Rogers taught journalist Tom Junod. 
  • Why anything that is mentionable is manageable
  • How panic comes from uncertainty and trying to control what we can’t control whether we’re talking about a pandemic or anything else
  • What you really fear when you’re feeling uncertainty
  • Why worrying has nothing to do with being prepared
  • Why the journey is so important 
  • The importance of our thoughts
  • What dictates our feelings/emotions 
  • What fear really is
  • How the ADHD brain is motivated 
  • The formula that involves our thoughts, feelings/emotions, actions and results. 
  • How to control your thoughts 
  • What mindfulness is
  • How mindfulness helps ADHD
  • Who connected mindfulness with brain science
  • ADDitudeMag’s mindfulness acronym STOP
  • Tracy’s list of 100 experiences, observations that generate positive emotion and wouldn’t have come about but for the coronavirus 

Resources:

ADDitude’s FREE Mindfulness and Other Natural Treatments eBook

Podcast #53: Neuroplasticity, Mindfulness, Meditation and ADHD

Podcast #50: Meditation That Even You Can Do  with ADHD Life Coach Diann Wingert

https://www.instagram.com/tracyotsuka/

Apr 08, 2020
EP. 65: Managing our Children and our ADHD in the Time of COVID-19 with Jaime Fisher
52:34

In Episode #65 of ADHD for Smart Ass Women, Tracy introduces you to Jaime Fisher. Jaime lives in Connecticut where she is raising four kids and an infant while transitioning back into the workforce.

With over 100,000 hours of parenting experience, Jaime is a strong advocate for both moms and babies. She runs a Facebook site called Hey New Mama, and is working on a book on the optimal care and feeding of new moms. 

Jaime shares: 

  • the circumstances around her ADHD diagnosis
  • why ADHD mothers make great parents
  • how her and her husband manage their household of five children under normal circumstances
  • how her family is actually doing in the midst of COVID19
  • good news on the resilience of children
  • what she works on paying attention to during this time 
  • her advice around learning and children
  • why rituals are important during times of stress
  • her personal ADHD workaround

Resources:

https://www.facebook.com/heynewmamas/

Apr 01, 2020
EP. 64: ADHD and the Creative Life with Francesca Rizzo
01:00:36

Tracy introduces you to Francesca Joy Rizzo in Episode #64 of ADHD for Smart Ass Women. Francesca Rizzo is an award-winning actor, writer, producer and director in theater, film, television and digital media. Her powerful and provocative ideas are fueled by her mission to explore, illuminate and celebrate the female experience with passion, humor and imagination. Fran believes that the way the world sees women becomes the way the world treats women so she employs female creativity to even things out.

 

As a college dropout, Fran mined her creative talents for skills she could use to pay the rent in New York City. Along the way she carved out a career as a children’s book illustrator, professional actor, co-founder of a downtown theater company and eventually, as a filmmaker and CEO of MovieBaby Productions, a Tribeca-based media company creating innovative videos, independent films and tv promotional campaigns.

 

After 9/11, Fran went back to the basics, earning her degree in Media Arts as well as the SUNY Chancellor's Award for Student Excellence. While making her mark in the fine arts and interior design, she penned and performed three theatrical productions, curated The Cinema-Femina film series and, created Believe Women, a rape activist initiative that championed the Cosby survivors along their journey to justice.

 

Fran is one of the founding members of ADHD for Smart Ass Women and is now one of our administrators. I regularly introduce her as the most creative person I know. I have talked about her in my podcast and actually have women request to join the ADHD for Smart Ass Women’s FB group just because they want to meet Fran.

 

Fran shares with us:

  • The circumstances surrounding her ADHD diagnosis
  • Her ADHD symptoms
  • How her symptoms got worse in midlife?
  • How important interest is to her driven brain
  • The ADHD traits that she feels are responsible for her success?
  • What she feels is the key to living successfully with ADHD
  • Some ADHD workarounds

 

Resources:

MESSAGES - Facebook PM 

WEBSITE - http://www.francescarizzo.com/

FACEBOOK - https://www.facebook.com/francescarizzo

INSTAGRAM - https://www.instagram.com/francescarizzonyc/

 

GREAT DAMES MEDIA - https://www.facebook.com/greatdamesmedia/

FRANCESCA UNLIMITED - https://www.facebook.com/francescaunlimited/

 

IMDB -  http://www.imdb.com/name/nm0729883/

VIMEO - https://vimeo.com/francescarizzo

YOUTUBE - https://www.youtube.com/user/Francescanj/videos

Mar 25, 2020
EP. 63: Choose to Be the Hero, Not the Victim in Your ADHD Life
30:14

In Episode #63 of ADHD for Smart Ass Women, Tracy talks about how complaining, venting, feeling sorry for yourself and playing the victim is the gateway drug to an unhappy life that puts you at the mercy of your ADHD, by completely focusing on your weaknesses and not your strengths. 

Learn about:

  • BMW - and it’s not the car
  • The science behind why rumination is bad for our brains
  • Why what we say to ourselves matters
  • What my definition of high-functioning with ADHD looks like
  • What kinds of people I choose to have in my life

Discover:

  • A different way to see your ADHD and it’s not disordered
  • What demotivates the ADHD brain
  • What you need to focus on to drive your motivation
  • How to become the hero in your own life
  • The importance of mindset
  • The importance of gratitude
  • The easiest thing you can do to start slowly shifting your mindset
  • What makes the ADHD brain happier

Tracy then shares an amazing lesson that a young woman in her FB group taught her about her own beliefs around the brain, honesty, her own power and abilities.

Resources:

https://podcasts.apple.com/us/podcast/adhd-and-rumination-ep-23/id1443678424?i=1000440657223

https://podcasts.apple.com/us/podcast/learned-helplessness-and-adhd-ep-12/id1443678424?i=1000432464141

https://podcasts.apple.com/us/podcast/what-is-cognitive-behavioral-therapy-how-can-ithhelp/id1443678424?i=1000446344745

https://podcasts.apple.com/us/podcast/meditation-that-even-you-can-do-especially-if-youre/id1443678424?i=1000459956149

https://podcasts.apple.com/us/podcast/tracys-strength-focused-adhd-book-list-ep-26/id1443678424?i=1000442848440

Mar 18, 2020
EP. 62: ADHD and Cannabis
38:32

In Episode #62 of ADHD for Smart Ass Women, Tracy talks about ADHD and cannabis. She specifically focuses on the adolescent ADHD brain. 

Discover:

  • The history of cannabis in the United States
  • Why the name was changed from cannabis to marijuana
  • How immigrants popularized the recreational use of marijuana
  • What state first passed the Cannabis Prohibition law. 
  • How the propaganda film Reefer Madness effectively criminalized marijuana
  • What happened to cannabis in the 60s and 70s
  • What the reports commissioned by Presidents John Kennedy and Lyndon Johnson said about marijuana

Tracy then shares why she initially thought that cannabis was safer than substances like alcohol and her experience at a cannabis dispensary close to her home.

Learn:

  • The truth about whether or not there really are medicinal and or therapeutic benefits of cannabis to the ADHD brain.
  • The two active compounds that make up cannabis
  • If research supports the use of CBD oil as a treatment for ADHD
  • At what age the frontal lobe is fully matured in the ADHD brain
  • What THC actually does in the brain
  • What the FDA has approved medical marijuana for
  • What rates of cannabis use look like for adolescents and young adults. 
  • The negative affects of cannabis and how this mimics the symptoms of ADHD
  • How dendrites help a healthy brain process and learn better
  • How THC can alter the architecture of your brain
  • Why fully formed brains are at much less risk for damage by THC
  • If THC is a gateway drug
  • Cannabis’ effect on the heart
  • Cannabis’ effect on mental health
  • If cannabis is addictive and if so, who is more likely to be addicted
  • What it means to be chasing dopamine and why those with ADHD are at a greater risk for this
  • What Cannabis Use Disorder (CUD) is
  • What the link between CUD and psychosis is
  • Why cannabis is so appealing to the ADHD brain
  • How to treat CUD and ADHD

Resources:

Mar 11, 2020
EP. 61: Diagnostic Testing For ADHD With Laurie Harwood Peterson
55:25

Join Tracy as she welcomes her guest Laurie Harwood Peterson to Episode #61 of her podcast, ADHD for Smart Ass Women. Laurie is the owner and director of Diagnostic Learning Services. She and her husband have five offices across the state of Texas and test for ADHD and learning challenges in children. She spends every day helping kids get identified and teaching parents how to help them. Laurie has a bachelor’s degree in Special Education. She spent 8 years teaching students with learning disabilities in grades K-12. She has a Master’s Degree in Special Education with an emphasis on assessment and a second Master’s Degree in Professional Counseling. Laurie is also the mother to two boys.

Learn about:

  • the circumstances around Laurie Peterson’s ADHD diagnosis. 
  • Laurie’s symptoms in childhood
  • how she got into diagnostic testing
  • the difference between neuropsychological testing and diagnostic testing
  • where diagnostic testing falls in the ADHD picture
  • what signs parents should look for in their kids when considering diagnostic testing?
  • the cost of diagnostic testing?
  • how testing for giftedness and ADHD differs from standard ADHD testing?
  • how Laurie’s ADHD makes her better at what she does?
  • what Laurie feels the key to living successfully with ADHD is?
  • Laurie’s number one ADHD workaround

Resources:

How to use a bullet journal - https://bulletjournal.com/pages/learn

https://diagnostic-learning.com/

https://ediagnosticlearning.com

Mar 04, 2020
EP. 60: ADHD, Entrepreneurialism and Fearlessness with Dr. Brandi Noll
52:52

Join Tracy in Episode #60 of ADHD for Smart Ass Women as she welcomes her guest, Brandi Noll. Dr. Noll is currently Associate Professor at the University of Akron in Ohio where she teaches both graduate and undergraduate courses. She has 23 years of experience in education, which includes teaching children how to read and write, as well as teaching fellow adults how to best teach children to read and write. Brandi is also an author, presenter, and consultant in k-12 schools. She has co-authored a book related to preschool literacy curriculum, written numerous articles found within national journals regarding literacy instruction, and presented across the country at education conferences, sharing her knowledge and passion about how to best help students succeed. Brandi is also the mother of three.

In 2016, while recovering from her second major hip reconstruction due to hip dysplasia, Brandi founded the Bucket List Adventure Company Ohio. Her focus was on bringing people together by encouraging them to step outside of their comfort zones to overcome their fears.

Over the last few years Brandi has jumped out of a perfectly good plane, free-dived with sharks in the Atlantic Ocean, walked across fire, kayaked in alligator-infested waterways, ice climbed, rock climbed, and rappelled her way through much of the United State’s most strenuous and iconic trails.  

No surprise that Brandi’s also one of us. She has ADHD! 

Brandi shares: 

  • How she completed her Ph.D. in three years while working two part-time jobs with three children
  • The circumstances surrounding her own ADHD diagnosis 
  • Symptoms that she always wondered about but now with the benefit of hindsight she recognizes as clearly ADHD?
  • What has changed since her diagnosis?
  • Why she decided to start her travel company?
  • Why she started the “Adventure Club?”
  • The knowledge that Brandi imparts on every one of her students
  • What she believes the key to living successfully with ADHD is?
  • Her number one ADHD workaround
  • Her advice to a young woman just diagnosed with ADHD

Resources:

https://www.facebook.com/bucketlistadventurecompanyohio

https://www.instagram.com/bucketlistadventurecompanyoh/?hl=en&fbclid=IwAR37cFKgc8hnjnS0lgrsOEFn6HKLeH2PAT_HXjGu5oArZmkpGbWxuEESw6E

Email: BucketListAdventureCompanyOH@gmail.com

Feb 26, 2020
EP. 59: ADHD and Justice Sensitivity with Immigration Attorney Taylor Levy
48:44

In Episode #59 of ADHD for Smart Ass Women, Tracy introduces her guest Taylor Levy. Taylor is an immigration attorney in El Paso, Texas. She was the Legal Coordinator at Annunciation House, El Paso’s largest migrant shelter. During the summer and fall of 2018, Taylor worked with dozens of pro bono attorneys who traveled to El Paso from across the U.S. to provide free legal representation to immigrant parents separated from their minor children because of the “zero-tolerance” policy enacted by the Trump administration. Attorneys volunteering with Annunciation House provided legal consultations and pro bono reunification to more than 400 separated families. Currently, Taylor focuses her work on asylum-seeking families who have been returned to Mexico under the “Remain in Mexico” program. She also mentors attorneys from around the country on these cases and does advocacy, media, and policy work centered on protecting vulnerable asylum seekers arriving at our border.

Taylor talks about an article that ProPublica just published about her clients, Honduran refugees Mirza, David and their kids. 

Taylor also shares:

  • How she ended up in law school while working full time and raising a child as a single mother
  • The circumstances surrounding her own ADHD diagnosis 
  • Symptoms that she always wondered about but now with the benefit of hindsight she recognizes as clearly ADHD?
  • What has changed since her diagnosis?
  • How she ended up representing immigrants and asylum seekers before she even went to law school
  • What she believes the key to living successfully with ADHD is?
  • Her novel approach to medication
  • Her number one workaround
  • Her advice to a young woman just diagnosed with ADHD
  • Information about the Mitchell Hamline School of Law Hybrid Program?

Resources:

Taylor’s email: taylorlevylaw@gmail.com

https://www.propublica.org/article/women-to-one-side-men-to-the-other-how-the-border-patrol-new-powers-and-old-carelessness-separated-a-family?fbclid=IwAR1cyQ24MclMBGa0MPWZpsrZH13O1Nl6bxMsz_NzdTLryah4zpZCe5dUt2U

The nonprofit that Taylor mentioned: www.santafedreamersproject.org

The Santa Fe Dreamers Project provides free legal services to immigrants and refugees to promote economic empowerment, community development, family unity, and liberation from detention.

And Taylor’s law school! https://mitchellhamline.edu/academics/j-d-enrollment-options/blended-learning-at-mitchell-hamline/

Feb 19, 2020
EP. 58: 5 ADHD Hacks That Change How I Work
37:20

In Episode 58 of ADHD for Smart Ass Women, Tracy shares five hacks that have changed her professional and personal productivity and play well with her ADHD brain.

They are:

  • Stickies app for IOS (or Sticky Notes for Windows),
  • Multiple Desktops which is available for both IOS and Windows, 
  • TabResize app,
  • Bear app; and 
  • New Kajabi, a platform for online businesses

Tracy talks about:

  • Her love - hate relationship with Post-it-notes 
  • The two things that new applications need in order to work well with her ADHD brain
  • How to organize your computer workspace with multiple desktops
  • How to automatically organize your desktop so it’s never a mess
  • The application that keeps her the most focused because it allows her to stay within the four corners of one computer screen
  • The application that ensures you will never lose another note, book or restaurant suggestion or link again
  • The application that finally allowed her to understand all parts of her online business rather than delegating that which she didn’t understand

 

Resources:

https://support.apple.com/guide/stickies/welcome/mac

https://support.apple.com/guide/mac-help/work-in-multiple-spaces-mh14112/mac

https://support.apple.com/en-us/HT209101

https://www.howtogeek.com/355173/how-to-get-macos-mojave-style-desktop-stacks-on-windows/

https://chrome.google.com/webstore/detail/tab-resize-split-screen-l/bkpenclhmiealbebdopglffmfdiilejc

https://bear.app/

https://www.tracyotsuka.com/kajabi

Feb 12, 2020
EP. 57: A Mid-Life Diagnosis of ADHD with Sandra Centorino
46:05

In Episode #57 of ADHD for Smart Ass Women, Tracy invites her good friend Sandra Centorino to the podcast to talk about her recent mid-life ADHD diagnosis. Sandra is currently the founder of RealWomenGoLive where her mission is to help, inspire, share and connect real women to the power of their voice through audio and video. Prior to that, Sandra ran a non-profit called The CUREchief Foundation where she recruited and trained thousands of volunteers for more than a decade.

Sandra shares:

  • Why she decided to seek a diagnosis
  • How her symptoms got worse in midlife
  • Her families response to her diagnosis
  • What has changed since she was diagnosed
  • Her experience with medication
  • Her number one ADHD workaround
  • Her advice to anyone who’s listening who has not yet been diagnosed 

Resources:

https://www.realwomengolive.com/

https://www.facebook.com/groups/realwomengolive/

https://www.instagram.com/sandracentorinolive/

Feb 05, 2020
EP. 56: Is it ADHD or Non-Verbal Learning Disorder? with Linda Karanzalis, M.S., BCCS
47:30
Join Tracy and her guest Linda Karanzalis, M.S., BCCS in Episode #56 of ADHD for Smart Ass Women. Linda is a board-certified cognitive specialist and parent/student coach who provides executive function training and social-emotional learning programs for people of all ages. Linda also just wrote an article for ADDitude magazine’s Winter 2020 issue on ADHD and Non-verbal Learning Disorder.
 
Linda shares with us:
  • Her symptoms in childhood 
  • Her ADHD diagnosis
  • How she figured out that she had something more than just ADHD
  • Her Non-Verbal Learning Disorder (NVLD) diagnosis
  • What NVLD looks like 
  • What percentage of communication is verbal vs non-verbal and why that matters 
  • Why those with NVLD actually talk more, not less
  • What it means to not understand the meaning behind words and take things literally 
  • How to tell the difference between ADHD and NVLD
  • Why those with NVLD are often misdiagnosed with ADHD
  • Why NVLD is still not recognized in the DSM even though they are both brain-based conditions
  • What happens to those with NVLD who are left untreated
Linda then shares the current treatment options for NVLD and explains why she believes they don’t work. She also shares what she has discovered does work. 
 
Resources:
 
Addvantageslearningcenter.com
 
Symptom test for adults, Could I have non-Verbal Learning Disorder? https://www.additudemag.com/screener-nonverbal-learning-disorder-symptoms-test-adults/
 
Article that appeared in Additude magazine on NVLD: https://addvantageslearningcenter.com/adhd-vs-nv
 
Another article by Linda Karanzalis for ADDitude magazine.
 
If you’d like to write a review for the podcast ADHD for Smart Ass Women, click on this link ON YOUR PHONE ONLY. Scroll down to the very bottom after all episodes to Ratings & Reviews. There you will find a link that states “Write a Review.” Thank you!
Jan 29, 2020
EP. 55: What I’ve Learned in the Year Since I Started my ADHD for Smart Ass Women Podcast
27:20

Tracy talks about what she’s learned in the year since she started her podcast, ADHD for Smart Ass Women. She is hoping that her story might inspire you to tackle that one big bucket list item that you really want to do but are scared to start. After all, she’s been there.

Tracy shares:

  • Why she started the podcast
  • What her biggest fear was around having a podcast
  • How she feels about planning
  • Her thoughts about accountability vs. responsibility
  • The importance of structure
  • Why she listens more and talks less
  • How her podcast helped her to develop more tools and strategies for herself
  • The importance of reminders
  • How starting a podcast solidified for Tracy, her beliefs around ADHD not being a disorder but rather a brain difference that just requires another way of doing things
  • How those with ADHD are gold star people
  • How the members of her ADHD for Smart Ass Women Facebook Group and listeners of the podcast helped her to grow in her knowledge of ADHD
  • What her podcast taught her about confidence

Resources:

https://addca.com/

https://www.facebook.com/groups/1541724249266515/

Jan 22, 2020
EP. 54: How Proper Breathing Reduces Stress, Stabilizes Emotions and Makes the ADHD Brain More Mindful
43:53
In this episode, Tracy invites Esther Nagel to our podcast. Esther is a yoga teacher, author and writer from South Wales in the UK. She is also an expert in breathing and was recently diagnosed with ADHD. 
 
Esther shares:
  • why learning to breathe properly is a powerful tool in managing the ADHD brain 
  • how she connected breath to so much of her own personal struggles stemming from ADHD and how it changed her life
  • how proper breathing reduces stress, stabilizes emotions, and makes us more mindful
  • how breathing balances the autonomic nervous system and helps us to be more attentive (focused) and more relaxed.
  • some simple steps for breathing properly and doing it anywhere
  • her FREE 10-day breathing course
Resources:
 
https://spacetobreatheacademy.com/smartassbreath/ (this is the FREE 10-day breathing course that Esther mentioned)
 
 
Jan 15, 2020
EP. 53: Neuroplasticity, Mindfulness, Meditation and ADHD
17:18
In Episode #53 of ADHD for Smart Ass Women, Tracy tackles the science behind meditation, specifically neuroplasticity. 
 
Tracy introduces the book, Mindfulness Prescription for Adult ADHD, An 8-Step Program for Strengthening Attention, Managing Emotions and Achieving Your Goals by Lidia Zylowska, MD. 
 
Learn:
  • what neuroplasticity is and how it affects not only our ability to learn but also the brain’s ability to change and adapt
  • when neuroplasticity occurs in our lifespan
  • several interesting examples of neuroplasticity
  • what one thing is a key factor in neuroplasticity
  • how the concept of neuroplasticity has completely changed the thinking around meditation
  • what long term meditators brains’ look like in regions related to attention, self-monitoring and emotional regulation 
  • what long term meditators brains’ look like as they age
  • what attention blink is and how it is affected by meditation
  • how long you must meditate in order to start seeing its benefits
  • what areas of the brain are enhanced by mindfulness or meditation training and why this is important to those of us with ADHD
  • why meditation is especially important to those of us with inattentive ADHD and especially those suffering from Rejection Sensitive Dysphoria
Resources:
 
17 Science Based Mindfulness Exercises from the Positive Psychology program in the Netherlands as another resource.
 
 
 
 
 
 
Jan 08, 2020
EP. 52: How Choosing a Word for the New Year Helps Me Better Manage My ADHD Brain
19:11

In Episode #52, Tracy shares a New Year hack that has helped her to be more productive and move her life forward in a manner that is consistent with her values and purpose. It also happens to work especially well for her ADHD brain in that she’s able to stick with it throughout the entire year.

Discover:

  • how the word NERVY helped her to get completely comfortable with live video and visibility in her business
  • how the word CONSISTENCY helped Tracy create this podcast and show up every week for a year to consistently deliver it
  • why choosing just one word every year works so well for our ADHD brains
  • how to choose a word that represents what you’d like to have more of in your life
  • how Tracy chose her word for 2020

Tracy also tells us what big project she has planned for 2020 and how her word will help her achieve it. 

Tracy also lists some resources for options beyond the traditional one word bracelets that she’s been using for the past two years. 

Resources:

https://www.myintent.org/

https://www.etsy.com/listing/475757830/stackable-name-ring-dainty-name-ring?ga_order=most_relevant&ga_search_type=all&ga_view_type=gallery&ga_search_query=personalized+ring&ref=sr_gallery-1-2&organic_search_click=1&frs=1&bes=1

https://www.etsy.com/listing/674496457/dainty-name-ring-name-ring-custom-name?ga_order=most_relevant&ga_search_type=all&ga_view_type=gallery&ga_search_query=personalized+ring&ref=sr_gallery-2-18&organic_search_click=1&pro=1&frs=1&col=1

https://www.etsy.com/listing/674496457/dainty-name-ring-name-ring-custom-name?ga_order=most_relevant&ga_search_type=all&ga_view_type=gallery&ga_search_query=personalized+ring&ref=sr_gallery-2-18&organic_search_click=1&pro=1&frs=1&col=1

https://www.etsy.com/listing/614268558/personalized-bar-bracelet-with-name-date?ga_order=most_relevant&ga_search_type=all&ga_view_type=gallery&ga_search_query=my+word+ring&ref=sr_gallery-2-10&organic_search_click=1&frs=1

https://www.etsy.com/listing/714697080/personalized-unisex-name-ring-custom?ga_order=most_relevant&ga_search_type=all&ga_view_type=gallery&ga_search_query=my+word+ring&ref=sr_gallery-1-8&organic_search_click=1&pro=1&frs=1

https://www.etsy.com/listing/503449221/word-ring-stacking-personalized-rings?ga_order=most_relevant&ga_search_type=all&ga_view_type=gallery&ga_search_query=my+word+ring&ref=sr_gallery-1-33&organic_search_click=1&frs=1

 

Jan 01, 2020
EP. 51: Meet My Son Markus: An ADHD Underdog Success Story Plus My Article on ADDitude
58:49

In Episode #51, Tracy talks about an article that she wrote for ADDitude (It’s the leading media network for parents and adults living with ADHD and for professionals working in the field of ADHD). Since the article touches on the importance of hope, positive emotion, focusing on strengths and how her 17-year-old son did just that to successfully crack his learning code, she invited him on the podcast as her guest and he accepted! If you’re looking for a real ADHD underdog success story you’ll like this one. 

Markus shares: 

  • his experiences at his various high schools (he went to 3!)
  • what worked for his ADHD brain and what didn’t
  • whether he now regrets any of these experiences
  • how a summer in Europe changed his life 
  • what made him decide to reconsider going to a four-year college right out of high school. 
  • the good news he received a few days ago
  • the invaluable lessons he’s learned
  • how being open about his ADHD serves him well
  • his advice for a teacher who has an ADHD student
  • how his creativity makes him different
  • advice for a teen who might be listening to this podcast and might be where Markus was a year ago

Tracy talks about:

  • The fact that there is no such thing as failure, only lessons
  • The importance of focusing on strengths
  • The importance of understanding why we have to learn something in order to learn
  • How environment is so important to the ADHD brain
  • The importance of structure to the ADHD brain
  • Positive emotion
  • How focusing on weaknesses ruins our self-esteem
  • How you don’t find your purpose, you step into it because its always been there

Markus also shares a song he wrote, performed and recorded as part of his college portfolio.

Resources:

Link for the ADDitude piece. ADD 12/23

Korematsu Kuraun: https://soundcloud.com/user-107027875/korematsu-kuraun

Dec 26, 2019
EP. 50: Meditation That Even You Can Do (Especially if You’re Inattentive or Have RSD) with ADHD Life Coach, Diann Wingert
01:03:54
This episode of ADHD for Smart Ass Women is definitely among my favorites. In fact, it might be my favorite. In Episode #50, I invite ADHD expert, psychotherapist, former USC adjunct professor and life coach Diann Wingert back to discuss meditation for the ADHD brain. 

Look, I don’t really get meditation. My thoughts are: I have ADHD and you want me to sit still and stop my brain from thinking, thinking, thinking? It’s an oxymoron, I tell ya! Or at least that’s what I told Diann. That’s when she took on the challenge of selling me and my ADHD brain on meditation. 
 
You have to listen to this episode because it completely changed my beliefs about what meditation is and how it will work for my ADHD brain. And she made it stupidly simple. Even I can do it! Bottom line, Diann knows ADHD and she knows meditation for the ADHD brain and with her guidance, even I was successful.
 
Resources:
 
 
 
 
 
 
Diann's podcast The Driven Woman will launch February 6, 2020 
 
 
LINK TO SCHEDULE FREE 30 MIN CONSULTATION FOR POTENTIAL COACHING CLIENTS 
 
Dec 18, 2019
EP. 49: ADHD and Rejection Sensitive Dysphoria (RSD), Part 2: How to Reduce and Even Eliminate Its Symptoms
40:32
Our podcast on Rejection Sensitive Dysphoria or RSD (Ep. 19) is among our most downloaded episodes. Members of our Facebook Group also continue to post about RSD. Since it’s such a popular topic, I wanted to close the loop on RSD with the optimism that you have come to from me. I do not feel that I delivered that in Episode #19. 
 
Since recording that first episode on RSD, I’ve discovered that there’s actually a lot you can do to reduce and even eliminate symptoms of RSD and that’s what this episode is all about. Here we discuss:
 
  • The Cliff Notes version of what RSD is (If you haven’t listened to Episode #19, you can do that here.)
  • How RSD and social phobia differ
  • How RSD and bipolar disorder differ
  • The reason why those of us with ADHD and RSD tend to have low frustration tolerance, less patience, and more difficulty with temper and excitability than those without the conditions 
  • What flooding is
Join us as we discuss what women with RSD have done to reduce and even eliminate their symptoms? This includes:
  • Learning about their ADHD and RSD
  • Medication
  • A change of environment
  • Discussion of the new term VAST
  • The importance of choosing your Gold Star people and resources
  • The three things that will always help to motivate those with RSD
  • What it means to be an amplifier
  • The importance of acknowledging your creativity
  • How planning ahead prior to an RSD episode can help to reduce and even eliminate symptoms
  • The importance of “taking the emotion” out of it and considering other perspectives that may be more accurate than what we can see when our RSD flares up
  • Why you need to continue to trust your own intuition
  • Tracy’s suggestions on RSD, ADHD, and dating
 
Resources:
 
I have created the Rejection Sensitive Dysphoria (RSD) Protocol for ADHD as a resource for you. When we have a plan, we’re less reactionary and more successful in managing not only our RSD but also our ADHD. You may download it here.
 
Take the RSD Symptoms Test here.
 
 
 
 
 
Dec 11, 2019
EP. 48: When You Grow Up Poor, Adopted, Bullied, Angry, 2E and the Only Black Girl In Your Town, No One Ever Thinks It Might Be ADHD. Meet Our Brilliant Guest, Sandra Coral
45:54

In Episode #48 of ADHD for Smart Ass Women, I invite you to meet Sandra Coral. Sandra is a 41 yr old black woman who was adopted at 3 by a poor, white family in Canada and was diagnosed with ADHD last year. She joins us from London, where she lives with her husband and 5-year old son. Sandra was a K-12 teacher for over 15 years. She has an MA in Educational Psychology as well as post-graduate certificates in English As An Additional Language, Gifted Education and Special Education. She has taught internationally including in the UK, South Korea, Thailand, Oman and Turkey. 

Sandra will share her fascinating story, including:

  • her childhood where she and her little brother were the only people of color
  • how she was bullied and traumatized and because of this suffered from emotional dysregulation and anger
  • how her 7 year old brother was diagnosed with ADHD, but she remained undiagnosed until last year
  • how up until recently Sandra thought her issues were solely related to her race

Sandra and I will also talk about:

  • how she finally discovered that she had ADHD
  • what childhood symptoms Sandra now recognizes as ADHD
  • what additional issues come up for those with ADHD when you’re black and how one even starts to unravel this and figure out what is related to adoption, race, trauma, or ADHD
  • The importance of focusing on our strengths when we have ADHD

Since being diagnosed, Sandra has decided to make it her mission to give children, teens, parents and adults the support that she didn’t have growing up, so that they can manage their ADHD and thrive in life. 

If you’d like to connect with Sandra, you can reach her here:

Website: wellnessandwhiteboards.com

Instagram @theadhdgoodlife 

Facebook: The ADHD Good Life

Dec 04, 2019
EP. 47: Why Gratitude is Even More Important to the ADHD Brain
21:09
In the spirit of Thanksgiving, Tracy talks about ADHD and gratitude. A practice of gratitude is important for every one but for those of us with ADHD it’s even more important. Why? Because processing emotions start in the brain itself and emotions motivate action. That means that if your emotions are negative you will be completely unmotivated but if you’re emotions are positive and you’re working in an area of high interest, the sky is the limit.
 
Discover:
  • Why we can’t get anything done without positive emotion 
  • How positive emotion is directly related to dopamine, memory, behavior, focus and motivation. 
  • How gratitude directly influences our emotions
  • How a practice of gratitude helps our ADHD symptoms
  • How gratitude affects sleep
  • How gratitude affects executive function including focus
  • How gratitude makes it more likely that we will stick to our goals and start new habits
  • How gratitude boosts dopamine and seratonin in our brains
  • How gratitude allows us to focus on those things that are going right in our lives rather than focusing on what’s wrong. 
  • How gratitude will make you more friends and people that want to be around you
  • How to start a Gratitude Journal where you start and end every day in positive emotion
  • What Tracy’s Positive Emotion Dossier is and how it can help you
  • How the idea in the book 29 Gifts helped Tracy increase her gratitude and uplevel her holidays last year. 
  • How Abraham Hicks can help you to change your negative thoughts to focus more on gratitude and why your thoughts will always determine how happy you are. 
 
Resources:
 
 
 
 
Nov 27, 2019
EP. 46: How ADHD Helped Caryn Prall Build a Two Billion Dollar Real Estate Empire
32:07

Caryn wasn’t diagnosed with ADHD until she was 46 but she’s known that she has ADHD since grade school. Caryn always felt that her ADHD worked for her until one day she woke up and it suddenly didn’t. She decided then and there to go visit a doctor.

Like many of our first experiences with doctors and ADHD, her doctors didn’t want to talk about ADHD because they knew little about how it presented in women. Instead, they wanted to prescribe her anxiety medication. Caryn stuck to her guns and the rest, as they say, is history.

I asked Caryn Prall:

  • What made her finally seek out an ADHD diagnosis
  • If she always knew that there was something different about her than her peers
  • About her childhood, relationships with friends and school
  • What she thinks her biggest strengths are
  • How is it that she’s so successful but yet so open about her ADHD
  • If she thinks she’s successful because of her ADHD or in spite of it
  • What workarounds has she developed to reduce her weaknesses
  • The best advice she can give to women of any age who feel that they’re not living to their potential

Caryn also shared her reasons for starting her fantastic podcast The Messy Empire which is all about what it takes to build a 2 billion dollar real estate empire and how this all relates to her ADHD. 

You can subscribe to The Messy Empire here.

 

Nov 20, 2019
EP. 45: When ADHD is Misdiagnosed as Bi-Polar Disorder, Meet 27 Year-Old MMA Fighter Elizabeth Megan
53:08
Nov 13, 2019
EP. 44: Why ADHD and BiPolar Disorder Are Commonly Misdiagnosed
37:15
This weeks topic is all about bipolar disorder and why ADHD often gets misdiagnosed as bipolar disorder. Tracy posted a simple question in her Facebook Group, HAVE YOU BEEN MISDIAGNOSED WITH BI-POLAR DISORDER? She was shocked at how many women had been and so she decided to research the subject. 
 
You’ll learn: 
  • When bipolar disorder is often misdiagnosed 
  • What symptoms bipolar disorder and ADHD often share
  • What bipolar disorder actually is
  • The DSM requirements to be diagnosed with bipolar disorder
  • Why bipolar disorder can’t be ignored and must be treated
  • What mania is 
  • What hypomania is
  • What the symptoms of a major depressive episode are
  • What the greates risk of bipolar disorder is
  • The different types of bipolar disorder
  • The difference between Bipolar 1 and Bipolar 2
  • What the difference is between episodic and contextual emotional changes
  • How sleep looks different in ADHD vs. Bipolar Disorder
  • How uncontrollable talking and distractibility looks different in ADHD vs. Bipolar Disorder
  • How emotional sensitivity looks different in ADHD vs. Bipolar Disorder
  • How Bipolar Disorder looks different than ADHD in kids specifically around emotion
  • If a diagnosis of ADHD makes you more likely to also have Bipolar Disorder
  • If a diagnosis of Bipolar Disorder makes it more likely that you’ll also have ADHD
  • Why it’s so difficult to get an accurate diagnosis of bipolar disorder
  • The link between Bipolar Disorder and Conduct Disorder and Oppositional Defiant Disorder in kids
  • If a fiery intense temper is indicitive of ADHD
  • That bipolar disorder is linked to the creative and artistic temperament and intelligence.
  • Why heightened creativity or artistry only happens in hypomania and what part of the brain is involved in this
 
 
 
 
 
 
 
Nov 06, 2019
EP. 43: How Megan Burlingame Failed Her Way to Success and Discovered her ADHD Superpowers
41:16

In Episode #43 of ADHD for Smart Ass Women, Tracy speaks with the delightful Megan Margaret Burlingame. Megan is 34 years old, a wife and the mother of two very busy boys. Throughout her childhood, Megan struggled mightily with her ADHD but is clear about the fact that her struggles also led her to discover her Superpowers.

Today Megan lives in Arlington, WA where she works with cities, counties and government agencies to advise them on zoning and legal land issues. In her free time, she operates a small flower farm where she also grows a large variety of organic heirloom tomatoes. 

Tracy invited Megan to her podcast after she posted this response to another member (of her Facebook group) who said she was having trouble seeing anything positive about her ADHD. 

“The more I educate myself about it, the more I realize that it makes me who I am. I am so so good with people, I understand their natures and moods. Sometimes it is like a wave of emotions that hit me when I enter a room and, while inconvenient, let's me see the true nature of people. I am also much more empathetic because of how much I was picked on for skipping around school constantly, saying the wrong things, laughing too loud, etc. I love to root for the underdog and think that cruelty from others for any reason is horrendous. In a crisis or when someone is swamped with work, I can jump in and formulate a plan, execute it with a maniacal glee, and excel beyond my peers. I am ALWAYS thinking, I constantly have ideas. This is challenging but once I make up my mind that I want something... want it enough anyway, there is no stopping me. I love to fail, it is like a challenge. My husband says, he learned a long time ago not to tell me that I "couldn't do something" and he is right because I will want to do it, even if I had no interest in it before, and then I will 95% of the time prove him wrong in the process and succeed. I am fiercely loyal, to a fault even. I love what I love and I love who I love fiercely. These are all things I attribute to my ADHD and they are all wonderful. Yes, they are also a double-edged sword but so is every other personality type I think. I used to wish everything wasn't so hard but now I realize that I would not change it for the world because I have a lot of grit and I am a living example of someone who literally failed each grade through 10th grade until leaving tiny private schools that only taught for the neurotypical brain. I had a 3.3 GPA in running start, a community college program that got me within 4 classes of my AA by high school graduation, and 12 years later I earned my bachelors degree summa cum laude with a 3.95 GPA. It wasn't easy but I never gave up on my dreams either. There is a lot to be frustrated with indeed but much to rejoice in as well. We are not the same as the neurotypical but that is OK.”

Tracy and Megan talk about:

  • How Megan got from failing ever grade through 10th grade to embracing her strengths. 
  • How important supportive adults/parents are given the 20K more negative messages ADHD kids hear by the time they’re 12.
  • Megan’s revelation around taking medication
  • Non-pharmacological workarounds 
  • Megan’s best advice to those who are struggling with their ADHD and/or are parents of children with ADHD

Resources: 

https://www.youtube.com/channel/UC-nPM1_kSZf91ZGkcgy_95Q

https://www.summitflowerfarm.com

https://www.facebook.com/summitflowerfarm/

Oct 30, 2019
EP. 42: Everyone Does NOT Have ADHD!
16:16

In this episode Tracy talks about the myth that “everyone has ADHD.” 

Discover what behavioral characteristics the general population shares with those of us with ADHD. You’ll learn about the following: 

  • What distinguishes adults with ADHD from the general population who display ADHD characteristics?
  • The survey that Russell Barkley and his colleagues Kevin Murphy and MariEllen Fischer conducted that finally put to bed the EVERYONE HAS ADHD myth. 
  • The three different types of ADHD
  • The questions that those of us with ADHD often respond “yes” to
  • The domains of life in which those with ADHD often feel impaired by their symptoms
  • How we often don’t even realize we struggled or we’re struggling until we really reflect back on our experiences.

Resources: 

https://www.amazon.com/Taking-Charge-Adult-Russell-Barkley/dp/1606233386/ref=sr_1_3?keywords=russell+barkley+taking+charge+of+adult+adhd+revised&qid=1571777987&sr=8-3

 

https://www.amazon.com/ADHD-Adults-What-Science-Says/dp/1593855869/ref=sr_1_1?keywords=russell+barkley+adhd+in+adults+what+the+science+says&qid=1571778081&sr=8-1

Oct 23, 2019
EP. 41: Should I Disclose My ADHD At Work With Lynn Miner-Rosen
50:47

In this episode, Tracy talks to ICF and board-certified ADHD coach, Certified Career Development Coach and Life Coach, Lynn Miner-Rosen. Lynn works with high school seniors, college students and young adults with ADHD, EF deficits and learning differences. Previous to coaching Lynn was a Special Education Teacher for 12 years. She was also an IEP coordinator. Lynn Miner-Rosen has a BS in business administration and two Masters Degrees in Education and Special Education. She lives in Boca Raton, Florida and will be speaking at CHADD in November. 

Lynn spoke to us about ADHD and the workplace. We discuss:

  • If you should disclose your ADHD to your boss, work colleagues, human resources etc?
  • What the positives and negatives of disclosure are?
  • If you do choose to disclose, how do you go about doing so?
  • How to make your strengths clear so you’re not just focusing on everything you struggle with?
  • If tardiness can be overlooked in the ADHD workplace?
  • How to ask for help without disclosing your ADHD?
  • If you’re going to disclose who should you disclose to first?
  • How to create a descriptive and reasonable list if you are going to ask or accommodations.

  • The Top 10 challenges of ADHD employees and how to manage themTime Management
  1. Long-term projects
  2. Paperwork
  3. Procrastination
  4. Poor Memory
  5. Distractibility
  6. Impulsivity
  7. Boredom
  8. Hyperactivity
  9. Social Skills

You can find more about Lynn Miner-Rosen at www.lmrcoaching.com or follow her on Instagram @adhdcoachlynn. Lynn also prepared a FREE downloadable checklist for us. You can find it here.

 

Oct 16, 2019
EP. 40: How to Prepare to Meet With Your ADHD Doctor
26:59

In this episode, Tracy gives you a simple, ADHD brain-friendly understanding of what is required to obtain an ADHD diagnosis. She also includes a checklist that she created to help you prepare for your meeting with an ADHD professional. https://spyhappy.me/checklist

Oct 09, 2019
EP. 39: How An ADHD Diagnosis Changed 24-Year-Old Josie Bowman’s Life, The Second Time
43:55

In this episode, Tracy decided to bring on a real member of her ADHD for Smart Ass Women Facebook Group so she put out the word. A lot of members responded but Tracy decided to invite 24-year-old Josie Bowman who was diagnosed in May. 

Prior to her diagnosis, Josie was struggling but she didn’t understand how much she was struggling with everyday life. She thought everyone struggled like she did. If anything, she believed that her struggles were a result of her character flaws. It was her fault. But then her boyfriend came into the picture, told her what he observed and her life changed overnight. 

Josie shares information about

  • Her childhood
  • Her ADHD symptoms in childhood
  • Her ADHD symptoms in young adulthood
  • Her college experience
  • Her experience with medication
  • How she manages her ADHD
  • Her future plans and goals

Learn what advice Josie would give to a young woman who really struggles and thinks she might have ADHD?

Oct 02, 2019
EP. 38: ADHD and Drifting Off Topic
19:57

ADHD and Drifting Off Topic 

This week’s podcast is all about drifting off topic; why we do it and how to do less of it. 

Discover what causes our brains to drift-off topic.  

Learn what linear vs. non-linear thinking is 

  • What do linear thinkers look for in making decisions?
  • What are linear thinkers usually good at?
  • What imagination and creativity have to do with it?
  • Which method of thinking focuses on the connections and relationships between things more than on specific bits of information. 

Tracy talks about how and why she believes ADHD has been misnamed. 

Discover why drifting off is not the problem and why a family trip to Cancun is the perfect example of why telling stories is always the best way to make information stick.

Learn how to keep yourself from drifting off-topic by using:

  • Meta-cognition
  • The pause
  • Being intentional 
  • Putting a stake down 
  • Being open and honest 
  • Soliciting help from your listeners 
Sep 25, 2019
EP. 37: ADHD, Positive Emotion and Essential Oils with Crystal Edmonds
44:31

In this episode of ADHD for Smart Ass Women, Tracy talks to environmental scientist and fellow ADHDer, Crystal Edmonds about positive emotion, the ADHD brain and essential oils. 

Discover what Tracy turns to when she wakes up and feels unfocused, unmotivated and in negative emotion and what boosts her mood every single time. How about exercise and nature.

Learn how Tracy made the connection between scent and how scents not only influence her sense of well-being and happiness but also affect her focus. 

Crystal shares with Tracy how essential oils stimulate the limbic system — a part of the brain involved in memory, behavior, motivation, and emotion and how this also helps with:

  • ADHD symptoms
  • Emotional dysregulation
  • Rumination
  • Rejection sensitive dysphoria

Discover why essential oils are a great place to start for relief from ADHD symptoms if medication doesn’t work for you.

Learn:

  • how quickly essential oils take to work in your body
  • which essential oils work well for ADHD
  • why essential oils require trial and error just like medication
  • what the difference is between high frequency and lower frequency vibration and how it affects our well-being.

Resources: 

The Essential Life: 6th Edition

New Emotions & Essential Oils Wheel, 7th Edition

Crystal’s DoTerra Shop

https://www.additudemag.com/treatment/essential-oils/

https://www.additudemag.com/essential-oils-for-adhd-anxiety/

https://chadd.org/adhd-in-the-news/how-to-treat-adhd-with-essential-oils-10-ideas/

Sep 18, 2019
EP. 36: Crowns, Root Canals, TMD and ADHD
32:46

In this episode Tracy talks about the connection between dental health and ADHD. Believe it or not, it’s one more thing we need to add to our ADHD workarounds list! 

Discover why staying away from sweets, brushing religiously and having no cavities, can still land you in the endodontist’s chair when you have ADHD. 

Learn what bruxism is and why 78% of those with ADHD are reported to have it.

Recognize why you should wear a nightguard and how to reframe your thoughts around doing so if you hate yours and like Tracy are constantly fighting it. 

Explore why crowns, root canals, TMD, bruxism, grinding and clenching are all connected to ADHD.

Discover what happened when Tracy posted the following post to her ADHD Facebook Group, ADHD for Smart Ass Women: “Podcast question for those that are 45 or older only. Have you had a crown or root canal?” You will be surprised by the response.

Learn about ADHD and comorbidity and how this often affects the success of ADHD medication. 

Explore the difference between TMJ and TMD. Which one is responsible for the clicking or popping sound, difficulty in moving your jaw, headaches, migraines, neck aches and even back aches, and how they’re related to ADHD?

Discover who has more TMD symptoms; women or men? 

What information do dentists have about ADHD and TMD? 

What are common dental-related side effects caused by ADHD medication? 

What are common dental-related side effects among children who have ADHD?

What brands of stimulant ADHD medication have been associated with TMD and side effects such as bruxism? What brand of stimulant medication is less likely to report TMD symptoms

Learn what you can do now to lessen the potential of developing TMD and bruxism as well as teeth that need crowns, root canals, or implants.

Discover what supplement helps many women with TMD. 

Resources:

https://www.health.harvard.edu/newsletter_article/A_new_way_for_TMJ

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5534274/

https://www.implantsgumcare.com/blog/do-you-have-adhd-teeth

https://www.friscokidsdds.com/dental-topics/dental-library/dental-health-in-children-with-attention-deficit-hyperactivity-disorder-adhd/

https://www.webmd.com/oral-health/root-canals#1

https://www.medicalnewstoday.com/articles/317871.php

 

Sep 11, 2019
EP. 35: How To Respond When People Tell You ADHD Isn't Real
43:42
In this episode, Tracy talks about how to respond when a friend, family member, teacher, coworker or boss tells you that there is no such thing as ADHD? 
  • Tracy starts out by sharing her thoughts with anyone who is listening to this episode and doesn’t believe in ADHD and tells them why their viewpoint is hurting their relationship with their ADHD friend, family member or colleague. 
  • Learn how to tell if a relationship is about connection or power.
  • Discover the most helpful thing you can do for someone who has ADHD. 
  • Remember to have a little grace and don’t forget what you used to think you knew about ADHD before you really knew anything about ADHD. 
 
Learn how to respond to comments like:
 
  • There’s no such thing as ADHD
  • People with ADHD are stupid, unmotivated and lazy. It’s a character flaw of their own making.
  • I read an article that there is no ADHD in France
  • ADHD is strictly an American phenomenom
  • Big Pharma made up ADHD so it could sell more drugs
  • ADHD is new, it’s a product of modern society. Look at how many more kids are now diagnosed with it.
  • Everyone has some ADHD
  • Everyone has ADHD today
  • We are medicating our kids and turning them into addicts
 
And finally, Tracy shares how she responds when she’s dealing with a real know-it-all who clearly knows nothing about ADHD. She also ends with a discussion on how to figure out who should and shouldn’t be in your life.
 
Resources:
 
I especially dislike sharing this first link but here goes:
 
 
 
 
 
 
 
Summer Sunderland suggested: Sir Ken Robinson’s Ted Talk on Gillian Lynne who had to move to think. Here’s the excerpt: https://www.youtube.com/watch?v=Dewkj80G4asHere’s the full Ted Talk: 
 
Erin Ez shared this link that gives you a real world snapshot of how your child feels struggling with attention and learning challenges: 
 
Sep 04, 2019
EP. 34: ADHD and Repetitive Body Focused Behaviors (Also Known As Skin-Picking, Nail Biting, Teeth Grinding, Etc.)
24:16
This weeks topic is all about Repetitive Body Focused Behaviors (RBFBs). RBFBs are related to self-grooming, anxiety management and/or sensory stimulation. 
 
The most common BFRBs are trichotillomania (hair pulling, eyelashes), dermatillomania (skin picking), onychophagia (nail biting), dermatophagia (skin biting), teeth grinding (bruxism), tongue biting (morsicatio linguarum). They are complex conditions that cause people to repeatedly touch their hair and body in ways that result in physical damage. 
 
Learn why:
  • It’s so hard to stop these behaviors
  • These behaviors normally begin
  • ADHD predisposes us to RBFBs
  • Perfectionism may play a role in RBFBs
  • ADHD medication may make RBFBs worse
  • RBFBs may elevate our dopamine levels
 
Learn what:
  • Condition RBFBB is normally associated with
  • Percent of the members of our FB group have RBFB. It’s very surprising
  • Members say about their own RBFBs
  • You can do to stop or at a minimum lessen these RBFBs?
  • Amino acid supplement may help
  • Workarounds have made a difference to our members
 
Resources:
 
 
 
Aug 28, 2019
EP. 33: How Cognitive Behavioral Coaching Can Change Your Life with ADHD Expert Diann Wingert
54:21

In this episode, Tracy speaks with Cognitive Behavioral Coach, Diann Wingert. Diann worked for 20 years as a psychotherapist. She was also an adjunct faculty member with the USC School of Social Work, training graduate students to become therapists at Children's Hospital Los Angeles. She made the transition from psychotherapist to coach because she found coaching to be more successful at affecting real, positive change in her clients. 

Diann saw far too many brilliant & capable women struggle with distractibility, procrastination, perfectionism, & self-doubt which held them back from expressing their gifts in the world. Many of them were diagnosed with anxiety or depression and had no idea that the underlying issue was actually ADHD, including Diann herself. 

She is now on a mission to help other gifted, creative & entrepreneurial women of all ages, achieve their true potential through radical self-acceptance, leveraging their

strengths & creating an ADHD friendly business and life. 

Diann goes on to share:

  • Her definitions of cognitive behavioral therapy (CBT) and how CBT differs from cognitive behavioral coaching (CBC).
  • The role of therapy vs. coaching
  • How you can change your self-concept with CBC.
  • How our thoughts, feelings, and actions determine our results
  • Who is a candidate for CBC/CBT? Who is not? 
  • Whether therapy and CBT/CBC can be conducted at the same time
  • Why asking better questions is so important to our sense of self-esteem.

Get a FREE copy of Diann’s Driven Woman roadmap called the Fast Track Guide to Success or schedule a FREE 30-minute consultation here. You may also find out more about Diann’s 12-week individual coaching program for ADHD creatives and entrepreneurs here.

 

Aug 21, 2019
EP. 32: What is Cognitive Behavioral Therapy and How Can it Help ADHD?
41:42
In this episode of ADHD for Smart Ass Women, Tracy talks about the basics of Cognitive Behavioral Therapy (CBT); what is it, who is it for, how it works with ADHD. 
 
Learn how:
  • CBT incorporates cognition(what we’re thinking), behaviors (what we do) and emotions.
  • CBT does not treat ADHD, but works to lessen how it impairs your life through symptoms like procrastination, time management, disorganization
  • CBT educates ADHDers about their brain and why it is the way it is
  • CBT, helps to 
    • build workarounds
    • manage negative expectations and emotions
    • discover negative behaviors that interfere with your ability to live to your potential.
    • CBT can look different for each patient because it’s set up to their individual needs
  • Learn where CBT came from and how what you’re saying to yourself can really affect your life: what jobs you’ll apply for, what relationships you’ll enter into, what risks you’re willing to take. 
 
Discover how the experience of growing up with ADHD, especially undiagnosed ADHD, can impact how you think, what you think about yourself, how you cope, your attitudes and your beliefs. 
Learn how the lens that you see the world through definitely affects who we become. 
 
Discover how what you’re thinking can impact your life. And that:
  • Your thoughts create your feelings/emotions
  • Your feelings create your actions
  • Your actions create your results. 
  • Everything starts with your thoughts. 
  • How our thoughts are responsible for our emotions. 
 
Tracy states: “Don’t believe everything you think.” It doesn’t matter if you had that negative thought a million times. It’s not going to affect you now unless you think it again. You don’t have to undo those thoughts, you just have to break the pattern of the thought.


Tracy shares that CBT looks for where your thoughts are distorted and it has you question them. 
 
In CBT, you’re also learning how to use specific strategies for managing your ADHD like getting to work on time, starting a project you don’t want to do, sticking to your planner, building better relationships.
 
Discover what you should do when you can’t start a project or task.
 
Also learn CBT strategies around
  • Prioritization 
  • Self-regulation
  • Time management 
  • Managing emotions
  • Managing behavior 
  • Procrastination
 
Discover how CBT compares to medication and what kind of Cognitive Behavioral therapist you should hire. 
 
Resources:
 
 
 
 
 
Aug 07, 2019
EP. 31: Reading Strategies for ADHD Brains with Reading Specialist and Fellow ADHDer, Katelyn Mabry
49:26

For our 31st episode, Tracy invited Katelyn Mabry to join her. Katelyn is the author of the children’s book Hi, It’s Me! I have ADHD which is based on her personal history with ADHD. In her book she shares the feelings, emotions and experiences as a child dealing with the challenges of ADHD and offers them insights, tips empowerment and the message that ADHD does not define them. Katelyn has a master’s degree in reading and is a certified early childhood/special education teacher. She also has four children and is now a private coach for kids who learn differently. Katelyn’s goal is to instill the love of reading, learning and growing in her students. 

Tracy talks about her 17 year old son who is very bright but came to her in December and said he couldn’t read. She saw him reading all the time so this didn’t make sense to her.  

That’s when she remembered that there was a reading specialist in her ADHD for Smart Ass Women Facebook group named Katelyn Mabry. Tracy called Kately and she told her that Markus can read, he just can’t focus on what he’s reading when he’s not interested which means that he can’t retain what he reads. Tracy hired Katelyn to work with Markus and has been so pleased at how much more confidence her son has around reading in subjects that he is not interested in. She asked Katelyn to share some of the strategies she has used for her son around reading retention.

Katelyn talks about metacognition and how she uses it to help kids retain what they are reading. 

Learn about the three different types of inner voices in metacognition: reciting, conversational and interactive and which one helps retention the most by helping the reader connect to the characters.

Kaitlyn then teaches us about the distracted voice and the way she helps students identify when the distracted voice shows up.

Learn why visualization is so important in reading retention.

Katelyn shares a fantastic quote which analogizes reading to driving a car.

Learn what it means to activate background knowledge to aid in reading retention.

What does it mean to give the reading purpose and why it’s so important that the reader to intentionally connect the reading to the reader’s worldview. 

Katelyn mentions her book Hi, It’s Me! I Have ADHD. She is working on the second edition which will be released in October. If listeners would like to learn more about her book or connect with her they can subscribe to her email list at www.katelymabry.com

Katelyn recommends the book I Read It But I Don’t Get It: Comprehension Strategies for Adolescent Readers by Chris Tovani 

Tracy mentioned the book Learning How to Learn by Barbara Oakley

Jul 31, 2019
EP. 30: My Favorite Tech Tool: How The Apple Watch Saved My ADHD Brain
40:05

This week’s podcast is all about the Apple Watch and how I use it to manage my ADHD brain. I didn’t want an Apple Watch. I don’t want to wear anything that everyone else is wearing. That said, once I did, I realized just how valuable it could be to manage my ADHD brain. I feel more in control, less worried about things falling through the cracks, and more organized than I’ve ever felt.

My whole goal has been to build structures around myself to shore up my weaknesses so I can focus on my strengths. I have basically uploaded my working memory to the Apple Watch. 


When I first got the watch, I was totally overwhelmed. I looked everywhere for videos and blog posts, about how to use the Apple Watch to shore up the ADHD brain. I couldn’t find anything, so I’ve wanted to do this podcast for a while. That said, this is not an in-depth instruction manual on what the Apple Watch can do. This is just me talking to you about the best, simplest ways I have found to set up and use my Apple watch to build that structure around me that best supports my ADHD brain.


And this is the structure that has worked best for me:


  1. ALARMS, TIMERS & REMINDERS - 
    The number one reason I love the Apple Watch is for alarms. I no longer need to wash the laundry five times because I keep forgetting I’m doing the wash and get totally distracted by my work, my kids, my dog or another Donald Trump tweet ... YOU GET ME? With my Apple Watch, I can actually cook again because I don’t burn things anymore. I’m constantly reminded by Mr. Apple that I’m cooking! It took me awhile to figure this out, but this is what you need to know.
  • Your iPhone, and Apple Watch have alarms, reminders and timers. Your MacBook and iPad only have reminders built in.
  • You only have one timer on your Apple Watch or iPhone. There are no multiple timers.
  • Alarms and reminders have labels so you can remember what you were even working on. Timers do not, so when the timer goes off, if you’re anything like me, you won’t have a clue what you were even timing. 
  • Haptic feedback is probably the best feature of the alarm on my Apple Watch. It’s the light tap on the top of your wrist that your watch administers, kind of like you’re own built-in nanny. 
  • Both reminders and alarms allow you to use your voice to set up an alert, which I love. 
  • I sleep with my watch, set weekly and weekend alarms and use the haptic feedback when the alarms go off every morning as my alarm clock. 
  • Alarms don’t delete themselves like reminders, so you’ll have to delete them off your phone every other month or two. Instructions here.
  • Alarms and timers that you set up on your Apple Watch will not show up anywhere else. Alarms and timers that you set up on your iPhone will show up on your watch. No idea why, I just know that they won’t. 
  • If you need multiple countdown timers, this is the best I could find, but don’t bother adding the complication to your watch. Just use it on your phone. 

  1. FIND YOUR PHONE - 
    If you too lose your phone at the store, your office or in the garden under layers of mulch (you’ll have to listen to the podcast ), this is reason alone to invest in the Apple Watch. You can use your watch to ping your phone. Even better, if you’re in the dark and you can’t find your phone, or you just want to know if it’s at the bottom of your bottomless purse, continue to press on the phone icon. The flash will light up and blink. Instructions are here.

  2. FLASHLIGHT - 
    I never used the flashlight on my iPhone. When I needed it, I was usually at a front door trying to hold groceries, a bag, a dog or all three. With your Apple Watch on your wrist, you can actually use it as a flashlight. This is perfect when you’re in the dark trying to put a key into a lock. Instructions here.
  3. SPOTIFY - I’m not a music person. I know… blasphemy, right? I just find it so distracting to all the brilliance trapped in my brain , but since I know that music affects emotion in a positive way I force myself to listen to it. The Apple Watch with the Spotify app makes this so easy that I actually use it. I put in my Apple wireless AirPods, click on my Spotify complication on my watch face and I’m automatically connect to my ADHD for Smart Ass Women playlist. The whole point of the playlist was to create an immediate go-to resource for positive, feel good, happy, upbeat music, and i have to tell you that it totally works. If I’m feeling even a little down, I start the playlist and within 5 minutes I feel 100% better. I created this playlist with the help of members of our ADHD for Smart Ass Women Facebook group. Join us. 

    Btw, I’m famous for putting things down and not knowing where I put them, and I knew my tiny little AirPods would be no exception, so I bought this Airpods Watch Band Holderfor the times I can’t immediately get my AirPods back in their case.
  4. PCALC - I have no idea why the iPhone calculator app doesn’t sync to the Apple Watch, but it doesn’t, and just like Barbie, I hate math. PCalc is the calculator on my wrist. It’s for conversions and calculations of all kinds from currency to tips to almost anything a scientist, engineer or student would need. It’s a bit pricey at $9.99 but it works.

  5. WALKIE TALKIE -
    This feature of the Apple Watch is great for family communication. My daughter is going to school in NYC. We regularly ping each other using the Walkie Talkie for simple questions. My husband also loves when I harass him in the grocery store by constantly adding “one more thing” to our shopping list. This is one of my favorite features of the Apple Watch because it’s so quick. Instructions here.

  6. WORLD CLOCK - 
    Right now I have a teenager who’s traveling through Europe, a daughter in NYC and a VA in the Philippines. I am so bad at calculating anything, and that includes time. One of the best things I did was set my watch complications (apps that show up on your watch face) to include a world clock with all my time zones accessible right on my wrist. One click and one swipe and I know exactly when I should or shouldn’t call. Instructions here.

  7. MAPS
    -One of the best apps built into the Apple Watch 4. The turn-by-turn navigation with haptic feedback is almost like having a friend sitting in the seat next to you saying, “turn right here.” Just remember to set your turn alert notifications on the watch app on your iPhone. Instructions here.

  8. TILE
    - I am constantly leaving my purse behind. In truth I hate carrying a purse, so I often just carry a wallet. But because I don’t usually carry a purse, when I do I forget that I even have a purse with me. Well, Tile Matehelps. I added one to my wallet. You can use these Tiles on everything. You can hang them on your keys, stick them on your laptop, your iPad, your remote control; basically whatever you lose. You download the free TileApp and then you can ring your things with your phone. If I lose something and I’m too far to ping it, I can open up the Tile App on my Apple Watch or my iPhone and see where the last place was that I left it. There’s also a built in community that can help you find whatever you have a Tile App on. 

  9. BEAR
    - Right after I was diagnosed with ADHD, it suddenly dawned on me that I had a million notebooks but I never went back into any of them. The few times I had to find something I got so overwhelmed. I was never able to find anything so why take them? That’s when a friend told me about a simple app that came with my MacBook that I could write notes in and search for those notes later. For three years I’ve been a staunch Apple Notes fan. Then, I discovered Bear. It’s better than Apple Notes because:
  • It’s much cleaner, simpler, and more aesthetically pleasing, which is really important to my brain. Simple, beautiful, good design relaxes it. Clutter confuses it. 
  • I love that I can tag everything. Apple Notes uses folders and often times I have trouble finding things because one note could be in a number of folders. Now I just tag my notes and I’m never worried that I might not be able to find the note when I need it. 
  • Bear syncs with my Mmacbook, iPad, phone (which Apple Notes does as well), but it also syncs with my Apple Watch. I have the complication on my watch face, so wherever I am I can take a quick note using my voice. When I get to my laptop I can then organize it. It’s just really easy to get into and out of which is so important for the ADHD brain because when things are cumbersome we will not use them.
  • It’s also intuitive, you can the most basic features and then add from there when you’re ready. 
  • You can also add links in the document and export in every way imaginable.
  • You can find Bear on all platforms here.
  1. CHEATSHEET - Cheatsheet is for really simple notes (non-sensitive information that doesn’t need encryption). It’s a way to remember things you always forget. Things like logins, homework assignments, flight numbers, gate numbers, hotel room numbers. I’m redoing my son’s bedroom right now. All his room dimensions are stored in a Cheatsheet file with a baby icon (shhhh, don’t tell him!). When I’m in a paint or furniture store or even chatting with an online vendor, it is so easy to just click on the Cheatsheet complication on my Apple Watch and look for the baby icon that contains all the measurements I could ever need. Normally I would have measured his room and lost the dimensions at least four times by now. The key to any application for our ADHD brains is really how quickly you can get in and out of it because that’s the only way that we’ll muster up the patience to actually use it. If you’re going to use Cheatsheet make sure it’s one of the complications on your watch face. You can find Cheatsheet here.

 

Here are the three additional Apple Watch apps that I mentioned in my podcast. I’m impressed with them thus far, but haven’t used them long enough to include on my list. I’ll report back later. 

If you have a great Apple Watch app that plays well with your ADHD brain, please let me know about it by emailing me at tracy@tracyotsuka.com. You can also find my podcast, Amazon Alexa briefing, Facebook Group and information on Coretography at tracyotsuka.com.

 

 

Jul 24, 2019
EP. 29: Psychotherapist Perry Janssen talks about ADHD, emotion and the importance of learning how to manage your feelings
44:32

For our 29th episode, I have invited my friend Perry Janssen to our podcast. Perry lives in Seattle where she has been a psychotherapist for the past 30 years. Perry has taught at the university level, she’s had her own column, she’s been a radio host where she’s interviewed and learned from the likes of Dr. Christiane Northrup and Dr. Dan Siegel. She’s also been an educator, consultant and coach for Microsoft, Amazon, Nordstrom, Boeing; the list goes on and on.  

I had a list of questions prepared but since our most popular episodes have been about emotion and feelings, I decided to just go with it. I call Perry the feelings expert. You can tell how passionate she is on the subject. Perry talks about:

  • The importance of learning about the difference between realization and integration and why you need both for happiness.
  • What happens when you ignore your feelings
  • Why feelings aren’t good or bad but more like breadcrumbs or little gold nuggets.
  • How we can actually learn from our feelings.
  • Why there is absolutely nothing wrong with you
  • Why Perry’s clients call her the Tennessee Hound Dog
  • What true mindfulness really is
  • Why many women don’t even know how to feel their feelings?
  • How minimizing certain feelings can lead to minimizing all feelings.
  • The fact that there is absolutely nothing wrong with you. You just have never been taught the skills to deal with emotion.


You can find out more about Perry here, or listen to her podcast here. You may also reach out to Perry via email at tuneinwithPerryJanssen@gmail.com.

Jul 17, 2019
EP. 28: How To Navigate The College Admissions Process As An ADHD Teen
40:37
Today Tracy talks to our youngest group member, Sophia Criscione. Tracy was so impressed with a post that Sophia created in our Facebook Group, ADHD for Smart A** Women about how to navigate the college admissions process when you have ADHD, that she just had to have Sophia on her podcast. 
Sophia is 18 and has just completed her senior year in high school. Having just gone through the whole process of applying to colleges, she wanted to help other bright ADHD kids who are stressing about the whole college application process. Sophia was diagnosed at the end of her freshman year and shares with us how her diagnosis came about.
She is a definite smart ass. So smart, that among her many very high AP scores is a 5 in a history class that she taught herself. No matter how frustrating some of her symptoms might be, Sophia will tell you why she views her ADHD as a biochemical gift.

Find out:
  • why Sophia wishes she would have started taking the SAT early in her junior year
  • the benefits of doing every single in-person interview that you can
  • the pros and cons of disclosing your ADHD in your application
  • how Sophia mentioned her ADHD traits without specifically disclosing her ADHD
  • why and how you should use the additional information section on the common application
  • what kinds of teacher recommendations were most helpful to Sophia’s admissions chances
  • how Sophia managed the application deadlines
  • why you should apply to as many colleges as possible
  • who should consider test optional schools
Sophia then shares advice on parenting teenagers with ADHD and her number one ADHD workaround.
Jul 10, 2019
EP. 27: How an ADHD Diagnosis Changed Danielle Ford's Life
55:04

In this episode of ADHD for Smart Ass Women, Tracy chats with Danielle Ford from Las Vegas. Danielle dropped out of high school as a junior at 17, on the advice of her high school counselor. She was actually a good student who had to work to support her family. 

She then spent a decade in various entrepreneurial ventures working 10 times harder than everyone else and in her words “never getting the basic stuff right.” She self-diagnosed herself with ADHD in her early twenties but chose not to seek a formal diagnosis because she believed the stigma. 

Instead, she read every self-help book, tried every system, worked with coaches but never thought that the strategies may have been faulty and not her. After a close call, Danielle decided to get treatment, was prescribed medication and other therapies and suddenly she could easily organize her thoughts, emotions tasks...everything. 

That’s when Danielle went into full ADHD superpower mode and submitted her name for school board trustee for the 5th largest school district in the United States. She beat out a field of 9 candidates, including some seasoned politicians and won the election. Danielle was sworn in this past Jan and now she controls a nearly 3 billion dollar yearly budget and makes policy decisions for a school district that serves 48 schools in the Clark County School District. In this role she is responsible for over 322,000 students. 

Danielle is 33, a single-mom of two kids and she’s a digital marketing strategist who helps other entrepreneurs grow their online businesses.

Her story is fascinating. How she manages her ADHD is instructive. You will also likely relate to how Danielle navigates life when her Ferrari brain works faster than her bicycle brakes (if you have ADHD you’ll know what we mean). It’s no surprise that Danielle is often compared to Alexandria Ocasio-Cortez. Listen to Podcast Episode #27 here.

 

Jul 03, 2019
EP. 26: Tracy’s Strength-Focused ADHD Book List
43:29

EP 26: In this episode Tracy gives you her list of favorite strength-focused ADHD resources/books.

If you listened to her first podcast recorded back in October you‘ll notice that her understanding and opinions around ADHD have changed a lot. She is now solidly grounded in a more strength-focused view of ADHD and sees it as a brain difference rather than a brain disorder.

Tracy goes through the books she wishes she knew about when her son was first diagnosed five years ago. If you want to reframe your own ADHD, if you currently see it as a disorder and want to view it as a strength, this is exactly where you need to start. Tracy wouldn’t give up her own ADHD for anything. She believes that her ADHD traits are responsible for every success she’s ever had. She just had to learn how to manage it. These resources have really helped in that regard.

 

Find the book list here.
Facebook Group
Ig: @tracyotsuka
TracyOtsuka.com

Jun 26, 2019
EP. 25: ADHD and Addiction
24:49

Today, Tracy talks about ADHD and Addiction. She doesn’t like to talk about things that she hasn’t experienced personally but so many members in her Facebook Group, ADHD for Smart A** Women did struggle with addiction so she decided that the subject warranted a podcast episode.

Have you ever wondered why those of us with ADHD have up to a 10 times higher likelihood of substance abuse and addiction?

Do you know what Reward Deficiency Syndrome is? Have you ever felt less satisfaction than you expected to feel once you reach a goal? Do you often feel like you’ve not accomplished enough?

Discover how our dopamine circuitry can create addictions and what’s behind the overlap that we often see between creativity, talent, depression, addiction and ADHD.

Learn why young adults use substances to self-medicate and at what age they typically start.

Discover the biggest myth about stimulant medication and addiction.

Exercise is the ADHD brain’s best friend. Learn why it also helps us refrain from self-medicating.

Tracy then shares information that she just learned about AA, recovery centers, medical detox programs, and sober living environments from a book called The Sober Truth by Harvard professor Lance Dodes who’s been treating people with addiction for 30 + years. It is really eye-opening.

Tracy also shares information that she just learned from psychotherapist Perry Janssen about trauma and addiction.

Learn about the concept called spontaneous remission and what kinds of approaches to treating addiction work best for those of us with ADHD.

Resources:

Center for Motivation and Change

The Beyond Addiction Podcast with Dr. Josh King: Interview with Edward Hallowell 


http://hams.cc/neuroscience.pdf

 

https://www.amazon.com/Sober-Truth-Debunking-Programs-Industry/dp/0807035874/ref=sr_1_1?crid=DN97L8MJLDP8&keywords=the+sober+truth+debunking+the+bad+science+behind&qid=1560387110&s=gateway&sprefix=The+Sober+Truth%2Caps%2C204&sr=8-1

 

https://www.additudemag.com/the-truth-about-adhd-and-addiction/

n. 

Jun 19, 2019
EP. 24: What Does ADHD Feel Like From Women Who Have ADHD
28:47

In this podcast, Tracy decided to do something different. When she was initially diagnosed she read everything to glean what other women like her were experiencing. Putting that puzzle together for herself was her number one mission. It’s also why she started the Facebook Group, ADHD for Smart A** Women. So today she’s sharing with you how members answered the question:

What Does Your ADHD Feel Like?

  • L. Newlin started us off with “I cannot truly fit in with others. Why are there things that are mindless for others like paying bills and house cleaning such a struggle for me?”

  • C. Newton said she struggles with “expected” tasks of a woman, wife and mom but on the flip side, she does things effortlessly that her peers could not even dream about doing. So she battles with (shame) because she doesn’t do what’s expected and on the other hand (pride) when she’s acting within her strengths.

  • C. Seeley described her mind as a pinball machine or as if she has too many live voices in her head. She feels too much, knows too much (this is her intuition) which depending on the situation can be helpful or hurtful. She always feels on the perimeter even when she’s accepted. She feel different (and doesn’t see this as necessarily bad), a bit like an alien.

  • C. Newton offered that “ignoring the rules feel necessary because she knows what she needs to do or say, so she will challenge limits and force past boundaries, because she “has to be meeeeee!” Rules are just rules. Sometimes breaking them is its own adventure. 😁

  • D. Baartmansike often felt like she was living in fog, and the fog is stuff (to do's - chores, friends, family, life), like there is no chronological order, everything is in your face all the time and she doesn’t know where to start.

  • B. Buster likened her ADHD to a jet plane engine that’s always running in my head. 25 to do lists, working on them all and not getting anything done one day and doing 400 tasks the next.

  • A. Woodley feels like she’s in constant battle with her ADHD. Battle to do what is expected and often necessary in ways foreign and confusing to me every single time. She’s always trying to fit into a society that is clearly not made for people like her. She’s often amazed that people can’t think or act like her, while simultaneously being frustrated why she can’t think and act like them.

  • S. Haddock lives her life based on gut feelings or emotions (both mine and others). Outside people see it as impulsive but there are really in-depth reasons for why she does what she does. On bad days she feels like an MC Escher print - where she’s running up and down stairs all day but the direction keeps changing and she doesn’t get anywhere.

  • Sarah Haas feels like she’s at church as a six-year-old... sitting in the pew, and wiggling around, She’s thinking of the donuts she’ll get afterwards, Fiddling with her hands, maybe hitting your brother (to get a reaction, or maybe just because you need to put your energy somewhere), or doodling on something you shouldn’t ... trying to entertain yourself because whatever is happening around you is super boring, or you don’t understand it but you know it’s not the right time to ask questions... But then you just have to ask it anyway. And then you get shhhhhhhhh’d. But you have to put it somewhere, it’s too quiet, still, it’s too rigid. And instead of your parents bringing you a coloring book so you can put it somewhere proper, they give you a sideways glance. So you try and you try, then for whatever reason, you start maybe singing to yourself, or talking ... you know you shouldn’t but you. just. can’t. not. Do. It. Except you’re an adult.

  • C. Seeley offered that she wouldn’t change her situation. She’d still rather have her ADHD brain because she knows that she has a gift for seeing what others cannot and her world is a kaleidoscope because of that.❤️

  • L. Peters says she sees everything through the eyes of a child. “I see beauty where others see ugly! This is the gift! The curse... I see answers where no one sees a question. I see solutions for problems others do not yet know exist!

  • R. Jackson can’t ever remember the important stuff but she notices every detail. “I feel much younger than I am and credit that to my ADHD. I dont worry too much and put most everything off until tomorrow!”

  • S. Sunderland notices a superwoman awareness of the whole snowstorm, rather than just one individual snowflake. Deep understanding of concepts, but not retaining all the names, dates, etc. Her quest for deep learning is never-ending.

  • C. Li feels” like the marvel superhero, Cyclops. “When I have my special goggles on (meds) I can control the tremendous crazy power inside my head, otherwise it is hard to control and sometimes destructive.”

  • T. Kelly suggested that you imagine you’re cooking on a 10-burner stove, with different pots and pans all cooking different things all at the same time. That’s her brain. All of the time.

  • J. Bold: My ADHD feels like a superpower most days. I am a BIG PICTURE person and tend to be very very intuitive to others. I’m extremely disciplined in most areas of my life (not food). Intuitive, creative and anxious

  • L. Biegert constantly wonders how she can objectively be this smart and yet struggle so hard to do the things that most people find easy. “I can't possibly be lazy because I'm working all the time, but nothing ever gets done.”
Jun 12, 2019
EP. 23: ADHD and Rumination
30:59

In this episode, Tracy talks about rumination, what it is and why those of us with ADHD are more partial to engage in it. Discover how hyperfocusing is related to rumination.

Tracy talks about hyperactivity, not only in our bodies but also in our minds. She also shares how rumination is related to past problems rather than current or future problems. Learn how rumination:

  • Is related to transitions
  • Often increases your levels of cortisol
  • Cuts you off from friends and family
  • Is linked to overeating, alcoholism, depression, anxiety, insomnia, high blood pressure etc etc.
  • Can actually make you become more negative
  • Can make you more self-centered
  • Might be something you do and don’t even know that you’re doing it

Learn how you can stop ruminating and teach yourself how to notice your thoughts. Know the difference between past and future thoughts.

Tracy then shares

  • the antidote to rumination
  • why she believes that there is no such thing as failure
  • how important it is to listen to your intuition instead of statistics, numbers and figures
  • the importance of BMW time
  • that whatever you focus on just gets bigger
  • how to make distractibility your friend
  • how to manage your emotions by taking action around your passions
  • how to create internal motivation and increase your own dopamine
  • the importance of focusing on others when you’re trying to control rumination




Jun 05, 2019
EP. 22: ADHD And Procrastination With Dr. Christine Li
50:21

Today, Tracy talks to procrastination coach Dr. Christine Li. Dr. Li is a licensed clinical psychologist with practices in NYC and Westchester NY who has conducted procrastination workshops and trainings at Columbia, NY-Presbyterian Medical School, Fordham University, Barnard College etc.

She is the first guest we have interviewed on our podcast. Tracy met Dr. Li at a conference and just knew she had to have her on as a guest.

  • Dr. Li shares how she founded this specialty in procrastination.
  • She explains the reasons why we procrastinate generally but also talks with Tracy about why those of us with ADHD tend to procrastinate more than those without ADHD.
  • Discover what procrastination is often protecting us from.
  • Learn how to get out of that debilitating feeling of overwhelm.
  • Dr. Li talks about how to stop the guilt after procrastination has taken over.
  • Learn what emotions are most closely associated with the act of procrastination and how identifying them can help you move forward.
  • Dr. Li teaches us why we often start procrastinating when we’re 60-80% done with a task.
  • Learn Dr. Li’s Solution for Procrastination Recovery to increase your productivity. She calls it SMACK.
  • Discover the number one thing that Tracy procrastinates on and Dr. Li’s solution.
  • Learn where we learned directly and indirectly to associate stress with productivity.
  • Dr. Li shares how important positive emotion is to procrastination recovery and gives us tips to feeling better. I love her quote: “We do well when we feel well.”
  • Discover what you can do that will always calm your fears. Hint: Nike agrees with Dr. Li.

You may find more information about Dr. Christine Li at procrastinationcoach.com. You may also get her 12 FREE resources on becoming procrastination free by texting FREELIBRARY (must be in all caps) to 44222. These resources are really amazing and include:

  • The Jumpstart
  • The Emergent Task Planner
  • Good Morning Guide
  • Weekly Routine Planner
  • Brain Dump Template
  • Time Saver Secrets
  • The Road Map
  • The Mantra Maker
  • Check Your Lists
  • The Trello App
  • The 90-Day Planner
  • The Habit Tracker

 

May 29, 2019
EP. 21: ADHD and Weight
29:23

In this episode Tracy talks about ADHD and weight. When people think of the stereotypical ADHD person they often think of an energetic, constantly moving, constantly talking, climbing the walls kind of boy. They’re hyperactive so that doesn’t square with someone who struggles with their weight. Studies however, show that ADHD symptoms may trigger serious weight problems especially for those with the inattentive type of ADHD.

Research shows that those that struggle with obesity are 5-10 times more likely to have ADHD.

Learn what significant implications this has for girls and eating disorders and why early studies on adolescents and ADHD didn’t pick this up.

Tracy cites two studies on girls with ADHD. Discover why girls have a much higher likelihood of developing eating disorders and what type of ADHD is most predictive of an eating disorder in girls. 

Learn why our brain chemistry is attracted to sugar and carbohydrates.

Discover what Reward Deficiency Syndrome (RDS) is and how it affects our motivation and our sense of satisfaction when we work towards a goal. Learn also how this affects the satisfaction that we get from food.

Tracy talks about the link between RDS and addiction and how addictive behaviors around food and other substances begin.

Tracy also goes into why food is different than other substances like alcohol, cigarettes and drugs and how many decisions an individual must make every day when trying to maintain their weight as compared to the number of decisions that are made when one decides to stop drinking, smoking or using drugs.

Learn how self-regulation plays into all of this and why those of us with ADHD are predisposed towards addiction but addiction is in no way a given. In fact, most people with ADHD do not struggle with addiction at all.

Tracy then explains the link between disordered eating, ADHD and executive function deficits. She covers:

  • Struggles with planning
  • Forgetting to eat
  • Impulsiveness in food choices
  • How bad sleep habits lead to poor eating habits
  • Poor interoceptive awareness
  • Procrastineating

She shares ideas around getting control over our eating that include:

  • How medication can make a big difference for some women with ADHD
  • Making sure your goals are very clear and then keeping them front and center
  • How planning meals using meal kit services like Blue Apron, Purple Carrot, Sun Basket and Hello Fresh can really help if you like to cook but hate to plan and shop.
  • Using an Apple Watch as a reminder
  • Using a fasting app such as the Zero app to stop night snacking
  • Exercise, read John Ratey’s book Spark.
  • Using the Noom app to remind me of my weightloss goalResources:

https://www.amazon.com/Understanding-Girls-ADHD-Updated-Revised/dp/0971460973/ref=sr_1_1?crid=X42SRFF7G5M5&keywords=understanding+girls+with+adhd+by+kathleen+nadeau&qid=1556928851&s=gateway&sprefix=understanding+girls+with+%2Caps%2C192&sr=8-1

https://www.blueapron.com/

https://www.hellofresh.com/

https://www.purplecarrot.com/

Zero fasting app: https://itunes.apple.com/us/app/zero-fasting-tracker/id1168348542?mt=8

My favorite ADHD purchase:

https://www.apple.com/shop/buy-watch/apple-watch/space-gray-aluminum-black-sport-band?preSelect=false&product=MU662LL/A&step=detail#

John Ratey’s book Spark: https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514/ref=sr_1_1?keywords=john+ratey+spark&qid=1558492514&s=gateway&sr=8-1

Noom weightloss app: https://itunes.apple.com/us/app/noom/id634598719?mt=8

May 22, 2019
EP. 20: How To Figure Out Your ADHD Strengths
36:24

In this episode, Tracy shares a quick method for discovering your character strengths.

Learn why it’s so important for those with an ADHD brain to focus on what we’re interested in and how we can internally motivate ourselves.

Tracy talks about the VIA Character Strengths Test and how it can help us determine if we’re moving in the right direction in our careers and life. This test:

  • Looks for the personality traits that represent the essence of who you are
  • Shows you what drive you, gives you energy and keeps you in integrity
  • Focuses on 24 character strengths

Discover the difference between values and character strengths and the benefits of being in positive emotion. Learn also how positive emotion and our strengths are related.

Tracy introduces Dr. Martin Seligman and shares how the VIA Character Strengths Test came into being and how she initially thought it was just another personality test. Several years later she was reintroduced to it through ADDCA.

In creating the Via Character Strengths Test, Seligman and his associates looked at:

  • All the world religions
  • Virtue catalogues by Plato, Aristotle, Confucious, William Bennet, Benjamin Franklin etc.
  • The work of psychologists including Thorndike, Erickson, Cawley, Gardner etc.

Learn the six themes or virtues and 24 character strengths that make humans their best and how the VIA Character Strengths Test can be so helpful in understanding who you are, what you should do next and/or why what you’re currently doing is not working.

Tracy then shares what Signature Strengths are and why they’re so important to our well-being and energy. She also talks about her Signature Strengths and gives examples of why it’s so hard for her to get things done when she’s not employing them.

Finally she covers common Phasic Strengths for the ADHD brain, what they are and how we can use them successfully during times of challenge or crisis.

Here is the link for the FREE VIA Character Strengths test.





May 15, 2019
EP. 19: ADHD And Rejection Sensitive Dysphoria (RSD)
36:46

In this podcast, Tracy talks about ADHD and Rejection Sensitive Dysphoria or RSD. Because Tracy doesn’t struggle with RSD she wasn’t that interested in learning about it but once she realized it was the number one requested topic among the women in her Facebook group, she started doing her research.

Discover why emotion is not mentioned in the DSM, despite the fact that all experts believe that it is an integral part of ADHD.

What do so many of us with ADHD complain about?

  • Short temper
  • Impulsivity
  • Low frustration tolerance
  • Overwhelmed by emotions
  • Overwhelmed by the pain or energy of others
  • Others with ADHD may be unaware of others feelings and may seem to be insensitive
  • Excitability

Tracy clarifies that if emotion isn’t mentioned, that means that RSD is also not recognized in the DSM.

Learn about the 3 types of mood challenges in ADHD. Discover which one of them is associated exclusively with ADHD.

Tracy shares why it’s so difficult for so many women with ADHD to grow up with a positive self-concept and the one thing that is instrumental in success for ADHD women.  

Learn the symptoms of Rejection Sensitive Dysphoria and how it got its name. Discover how it looks different depending on whether or not those who experience it internalize or externalize the emotional response.

Tracy shares how members in her group describe what RSD feels like and how prevalent it seemed to be among the ADHD women in her group.

Discover how RSD can often be misdiagnosed as social phobia, bi-polar disorder and/or depression but how it is different.

Tracy talks about how Rejection Sensitive Dysphoria can affect people’s lives and relationships. She also shares a potentially positive side to RSD.  

Learn what might help to lesson symptoms of RSD both in the way of medication and psychotherapy.

Once Tracy read about the drive to suceed and achieve, it was easy to wonder if perhaps she had RSD. That’s when she took this self-test here. Like all things ADHD it’s all about the degree of impairment.

Here are the questions. Choose Often vs. Not Often for each question.

Q1: Do you ever experience sudden, intense bouts of rage when your feelings are hurt? Choose Often vs. Not Often for each question

Q2: Do you ever experience sudden, intense bouts of depression when your think you have been rejected or criticized?

Q3: Are you your own harshest critic?

Q4: Do you ever feel anxious in social situations because you assume that no one likes you?

Q5: Do you consider yourself a “people pleaser,” often going above and beyond to get on someone’s good side?

Q6: Do you ever pass up opportunities or avoid starting projects because you’re afraid you’ll fail?

Q7: Have you ever been called “overly sensitive” or a “head case” because of your strong emotional reactions?

Q8: Do you often dedicate more time than is necessary to a project or become perfectionistic to make sure your work has no mistakes (and is above reproach)?

Q9: Do you ever experience your emotions as a physical sensation, as though you’ve been punched in the chest or physically “wounded?”

Q10: Do you ever feel shame about the “lack of control” you have over your emotions?

Q11: Before you were diagnosed with ADHD, were you told you might be depressed? Have bipolar disorder? Have a borderline character disorder?

Q12: Do you ever shy away from close friendships or romantic relationships, because you worry that if people “know the real you,” they won’t like you?

Q13: Do you assume the worst in commonplace interactions — worrying you will be fired every time your boss calls you in to her office, for instance?

Q14: Do you regularly think that you cannot go on feeling this way?

Q15: Do you ever avoid meeting new people or trying new things because your fear of rejection and criticism is so strong?

Resources:

https://www.webmd.com/add-adhd/rejection-sensitive-dysphoria#2

 

https://chadd.org/wp-content/uploads/2016/10/ATTN_10_16_EmotionalRegulation.pdf

 

https://www.additudemag.com/rejection-sensitive-dysphoria-adhd-symptom-test/

 

May 08, 2019
EP. 18: The 10 Things I Wish Every Teacher Knew About Their ADHD Students
34:32

In this podcast, Tracy talks about the 10 things she wishes every teacher knew about their ADHD students.

She decided to do a podcast on this subject because she noticed that many women in her Facebook group ADHD for Smart Ass Women really struggled in school and are still struggling in school despite the fact that they are clearly bright. Tracy believes that if you can understand how your brain works, then you can start to identify your strengths and build hacks using those strengths. She believes that most ADHD students spend too much time focusing on their weaknesses.

Tracy talks about the one thing that is most indicitive of success for people with ADHD and what successful people with ADHD say is much harder to deal with than the actual ADHD traits or symptoms.

Learn what kind of educators make the best teachers for students with ADHD.

Are ADHD students smart? Discover what strengths are associated with ADHD.

Do you know about Gardner’s Theory of Multiple Intelligences? Discover the seven intellectual domains and which ones school teaches to. Hint: there are only two.

Learn what the ADHD brain is wired for, and why it’s so important that students care about what they’re studying.

Tracy talks about why she thinks ADHD is misnamed and why memorizing things that the ADHD student doesn’t care about is so difficult for him/her. Learn how we actually learn best.

Discover why these students need to buy-in to a strategy or plan in order to be successful with it.

Hear what Tracy thinks is the most useless comment that a teacher can make on a progress report about an ADHD student and why positive emotion is so important to all students but especially those with ADHD.

Learn what happens to students who rebel against school and the education system.

Discover the three ways that ADHD students can learn and why structure and consistency is so important for them.

Tracy talks about positive illusory bias and how it affects ADHD students and why self-control is so much harder for these students.

Discover the number one strength of most ADHD students and what the one common denominator tends to be for ADHD students who perform to their potential.


Resources:

Dreamers, Discoverers and Dynamos

Smart but Scattered

Smart but Scattered Teens

May 01, 2019
EP. 17: The 10 Things I Wish I Would Have Been Told About ADHD When I Was First Diagnosed
29:49

In this podcast Tracy talks about the ten things that she wishes she would have been told when she was initially diagnosed with ADHD.

When she was first diagnosed Tracy went into hyperfocus mode and researched everything she could about ADHD, especially ADHD as it related to women. She had spent the previous 8 months researching everything she could find about ADHD and kids. This podcast is about what she has learned and how her viewpoint on ADHD has changed.

Discover why she came to like certain ADHD experts over others and what she learned from Edward Hallowell and John Ratey vs Russell Barkley.

Tracy mentions some of her ADHD symptoms but also some of the strengths that she’s certain are attributable to her ADHD and why she wouldn’t trade her ADHD for anything.

Learn why:

  • creating solutions for what the ADHD brain struggles with can be so difficult
  • ADHD is not a disorder, but a difference.
  • Tracy thinks ADHD is actually not a deficit of attention at all
  • ADHD is not a behavioral disorder, moral failing or character flaw

Learn what:

  • you should focus on every day
  • what our brains are wired for (and it’s not importance!) and why we need to learn how to engage our hyperfocus

Learn how impulsivity and creativity are linked.

Tracy teaches you the difference between positive and negative emotion and why you should know the difference. She then gives you a simple test to show you how to increase your own motivation whenever you’re feeling stuck and build a successful day, week, month or year.

Learn what our brains are meant to do. You’ll be surprised to discover that they’re not designed to remember. Despite this we sabotoge ourselves daily when we don’t remember.

Find out what ADHD women typically resist but need more than anything and how if we implement it it reduces anxiety and makes us feel happier, smarter, more organized, focused and creative.

Discover how Tracy overcame procrastination in a few simple steps and her favorite hack for getting things done.

Tracy then talks about her number one superpower, interpersonal intuition and how valuable it is in her life. She shares that the ADHD brain focuses on connections and relationships over specific bits of information.

Discover what to do if medication doesn’t work for you and why Tracy’s actually happy that it didn’t work for her or her son. Find out some workarounds to try if medication doesn’t work for you.

Learn what Tracy thinks is the biggest mistake we can make as ADHD women and what we should do instead.

Other Resources:

Edward Hallowell: http://www.drhallowell.com/

John Ratey: http://www.johnratey.com/

Russell Barkley: http://www.russellbarkley.org/

Pomodoro Application: Iphone App Link

Datexx Cube: Amazon Link

Apr 24, 2019
EP. 16: Intuition and ADHD
34:27

Tracy talks about ADHD and intuition in this podcast. She starts by sharing an experience that happened to her in college that made her start to really trust her intuition.

She shares how and why her intuition has gotten her into trouble and what she does differently today.

Learn what Dr. Lara Honos Webb said that convinced Tracy that her symptoms were the result of ADHD.

Discover what intuition looks and feels like and why we often don’t pay attention to what people are saying because our brains focus on the connections and relationships between things more than on specific bits of information.

Have you ever felt like you know people better than they know themself?

Learn:

  • what therapists and women with ADHD have in common.
  • the definition of intuition
  • and that intuition may come from subconscious experiences that you may not be holding consciously
  • that there’s nothing psychic or woo woo about intuition
  • what it means to be a scanner

Tracy talks about intuition as a non-conscious level of thinking that is related to attention. It is always also based on knowledge or expertise that you have.

Learn about the danger of not listening to our intuition and how important it is that we pay attention to that little voice inside of ourselves.

Tracy mentions an ADHD women who shared her story and said that her anxiety gets worse when she doesn’t trust her intuition. Not trusting her intuition may be responsible for her anxiety. She also shared that she sometimes confuses anxiety with her intuition and how she’s learned to distinguish the two.

Learn the definition of interpersonal intuition. Do you have high emotional intelligence? If so, you won’t want to miss this.

Blocking extraneous stimuli is great if you’re sitting in a classroom trying to memorize facts but if you’re trying to figure out what makes someone tick and/or who they are, it may be better to take in extraneous stimuli.

Discover how interpersonal intuition and connection are interrelated despite the fact that interpersonal intuition can wreak havoc with connection and why Tracy loves being around other ADHD women especially if they’re also entrepreneurs.

Tracy shares what a non-fiction book group she started years ago with non-ADHD women taught her about social hierachies, connection and authenticity and what her rule for relationships is today.

You’ll be surprised to learn why you blurt out insights and how that can prevent you from connecting with others.

Tracy then talks about the Meyer-Briggs personality test and what she discovered about ADHD, intuition and a correlation between certain Meyer-Briggs types.



Apr 17, 2019
EP. 15: Why Major Life Decisions Are So Difficult To Make For Those Of Us With ADHD
18:47

In this podcast I answer Amanda’s question who is one of our Facebook Group members. Amanda asked what she should do if she’s bored in her career and knows she needs a new or different challenge.

Tracy first shares why major life decisions are so hard for everyone to make but especially hard for those with ADHD.

Learn what should be the driving force in any major life decision and why big life decisions and seemingly easy decisions can both be hard decisions to make.

Find out what makes a decision easy to make.

Tracy then gives advice on what to do when you’re trying to decide between two equal jobs.

Learn why values and purpose are so important to any hard decision you need to make and why we often get it wrong. Hint: it’s all related to how we’ve been taught to make decisions and logic, analysis and research is not always the best way.

Discover who’s the best expert to go to when making a big life decision and what you should pay especial attention to.

Tracy talks about how there is no such thing as a mistake or a bad decision unless you keep doing the same thing over and over again and hate the results.

We learn to pay attention to our brains as a guide for what we should do but Tracy teaches us that there’s something even more important to focus on when we’re making major life decisions.

Discover why not making a decision and letting others make them for you is the worst decision you can possibly make.

Learn what the two big questions are that you should always ask when making a decision?

Tracy then shares a strategy for testing if you’re moving in the right direction and making the right decision. This strategy can also increase your motivation and help you move forward even quicker.

 

Apr 10, 2019
EP. 14: What’s A Body Double and How Can It Help Me Get My Work Done?
31:13

Tracy talks about what a body double is and how it can help us get our work done.

We’re taught from childhood that if we need to get serious work done we must lock ourselves in a quiet room. Find out why this is likely not true for those of us with ADHD.

Learn a counter-intuitive and effective method for those of us with ADHD to get our work done.

Tracy shares ADHD coach, Linda Anderson’s, term body double which is a way that her clients successfully complete repetitive, boring tasks.

  • You’ll learn why those with ADHD may feel more focused by the presence of another person.
  • You’ll learn about the mirror neuron theory
  • You’ll learn how balancing positive and negative energy may actually help us get things done.

Learn why adding structure stimulates the brain and brings clarity and focus.

Tracy outlines what a body double should do and not do and who is and isn’t a great candidate for your body double. You’ll also learn when it makes sense to consider a body double and when it doesn’t.

Tracy also shares strategies that work for her teenage son in getting his homework done as well as how she uses the body double concept to complete big, unpleasant projects around the house.

Tracy then shares how members in her Facebook Group use a body double, why it works for them and the various body double options.

Tracy introduces her virtual body double Study Hall that is part of her free Facebook Group.

Learn how a body double can:

  • Help us activate and start a task
  • Generate momentum and keep us going
  • Provide social interaction which can serve to motivate us
  • Provide accountability
  • Provide a clear intention that helps to focus the ADHD brain
  • Stop us from wandering off inside of our heads

Finally, Tracy will share a hack for cleaning your house so you don’t feel so alone and bored.

 

Apr 03, 2019
EP. 13: ADHD and Non-Fiction, Is That a Thing?
19:28

Tracy reads non-fiction exclusively and hasn’t been an avid fiction reader since she was 12. She’s often wondered if those with ADHD read more non-fiction than fiction so she asked her Facebook Group of smart ADHD women.

Here’s what Tracy covers:

  • Do those with ADHD really have a preference for non-fiction?
  • What are the reasons that might be so?
  • If you struggle with reading non-fiction books you might be interested in this hack to actually finish them
  • This feeling that many of us have that there’s never enough time to learn about everything we’re interested in
  • The character strengths that so many of us share which is apparent in our love of non-fiction books.
  • How non-fiction books help us to make connections and generate new ideas
  • How audiobooks can help us when we lack focus
  • What to do when you’re afraid you’ll hyperfocus on a book and can’t stop reading until you’ve finished reading the book
  • Do you read non-fiction for knowledge or recreation?
  • What about the women who only read fiction, how do they feel about reading non-fiction.

What’s Katy’s hack for reading non-fiction, learning and remembering what you learn?

Mar 27, 2019
EP. 12: Learned Helplessness and ADHD
37:17

While running her Facebook Group, which is for smart, positive, ADHD women Tracy noticed that there were some brilliant women who just seemed stuck. They weren’t \acknowledging or working in their area of brilliance and were just focused on what’s not working. They had lost sight of what was working and Tracy realized they had just given up. She believed that this was in part because of their ADHD. So she did some research and discovered learned helplessness.

Tracy explains what learned helplessness is and introduces you to Martin Seligman who coined the term and is a psychologist and the godfather of the positive psychology movement.

Learn what happened when Seligman conditioned dogs to expect a negative situation even before it happened and how this can apply to people as well.

Discover the most harmful attributions that you can apply in a situation when something bad happens and why these attributions cause learned helplessness.

Find out what kinds of health problems can result from learned helplessness and how it can be a self-fulfilling prophecy.

Tracy then talks about how learned helplessness can be applied to ADHD women especially those who aren’t diagnosed or were diagnosed later in life.

She cites a study on learned helplessness done on ADHD women by Julie Rucklidge.

Tracy gives an example of a recent situation where she used an internal attribution and just assumed that the problem was with her ADHD brain rather than the fact that an article was just poorly written.

Learn what workarounds you can employ for learned helplessness.

Tracy shares Carol Dweck's research on motivation. She authored the best-selling book Mindset.

Find out the difference between a fixed and a growth mindset and which one of these two mindsets successful people in all fields possess and which mindset causes those with ADHD to give up.

Learn how ADHD can help us build the right mindset and work ethic and why what we say to ourselves matters. You’ll also want to know why praising your kids’ intelligence doesn’t make sense and what you need to do today to get back control over your life.

Mar 20, 2019
EP. 11: Gifted and ADHD
32:36

Tracy talks about giftedness and ADHD in this podcast. 

Learn what the term 2E or Twice Exceptional refers to and that just because you’re gifted in one or more areas (for example mathematically or artistically) doesn’t mean that you might not also be challenged in other areas (you may learn differently or have an emotional or social delay).

And did you know that you can be gifted and have ADHD?

Do you know that here is no one definition of giftedness. In fact, all states have a different definition.

Tracy shares Julie Skolnick's three layer cake definition of giftedness:

  • You’ll learn about asynchronous development
  • You’ll learn about perfectionism and how harmful it can be
  • You’ll learn about the five areas where children can exhibit intense behaviors known as Kazimierz Dabrowski's overexcitabilities or supersensitivities.

Tracy outlines the overexcitabilities and shares that she never thought her son was gifted but is now wondering because he exhibits many traits in all five of these areas.

Tracy also assumed that you can’t be gifted if you struggle in school. Then she discovered AEGUS, The Association for the Education of Gifted Underachieving Students

Find out what else gifted people need to succeed and how giftedness and ADHD can look identical.

Tracy talks about her concern that perhaps we’re medicating bright children so that they can fit into the school environment when really these kids may just be unchallenged.

She worries that it’s the smart capable kids that fall through the cracks in our educational system because when they don’t perform, teacher and parents automatically think it’s because they’re lazy.

Have you ever wondered what does it even mean to be smart.

Learn about Gardner's Theory of Multiple Intelligences

Could it be that ADHD is connected to specific intelligences?

Tracy then talks about what questions experts ask if they are working with a bright child who isn’t applying themself and what she’s planning to bring into her son’s school to aid in his learning here.

Other resources:

https://www.verywellfamily.com/dabrowskis-overexcitabilities-in-gifted-children-1449118?print

https://www.positivedisintegration.com/Piechowski1999.pdf



Mar 13, 2019
EP. 10: Why Exercise is Important for the ADHD Brain
25:08

We all know that exercise is good for us – but can exercise be used as medicine? You’ll love to hear about Tracy’s fitness routine and how she incorporates it into her day. What we often don’t think of is how exercise helps with focus, anxiety, mood, etc. It’s not just for looking great! Today, we are going to learn how exercise can help us feel better and start the day off right. 

Why does exercise make us feel better? 

Hear how Tracy speaks to the connection between exercise and psychological help from a medical standpoint. 

Tracy shares the issues with our culture – sitting for long periods of time, eating crap, and how the first line of defense for mental health issues seems to be medication. Hear how exercise may benefit our mental health. The connections may surprise you! 

How does exercise help your brain? Tracy shares some fascinating facts you won’t want to miss. 

Tracy has made some great strides in her exercise over the years – but hear how her motivation changed from looking good to feeling good. 

Could exercise work better than medication for those with ADHD? Hear Tracy’s scientific explanation.

 How does exercise improve our ability to learn? Listen as Tracy uses a scientific study to show how extreme the results can truly be. You definitely won’t want to miss this. 

Hear how exercise primes the brain for learning and changes the brain’s neurotransmitters, protein growth, and neurogenesis. Hear how you can continue to grow your brain, all throughout your life. 

Should individuals with ADHD become karate masters? Learn how structured activities, such as martial arts, ballet, etc. help those with ADHD tap into their deep focus.

 Could exercise decrease the need for medication or get rid of the need all together? Hear the science behind it all as Tracy explains how the chemistry in the brain can vastly change with exercise. 

Is exercise timing important? Hear Tracy’s discovery in her personal life, and through scientific research. 

Listen as Tracy explains the importance of nature, sleep, exercise, and balancing them all together. 

Can you even learn while you exercise? If you’re listening to this podcast in the gym, you may already be there! 

Tracy shares how nicotine can help us focus – but since it is very commonly known to be bad for us – Tracy shares how we can cut out nicotine, improve our focus, and live our best life for a long, long time.

 

 

 

 

 

Mar 06, 2019
EP. 9: Practical Strategies for Being On Time and Better Planning (Time Mgmt Part 2)
36:09

Those of us with ADHD often struggle with time. We like to do things when we feel like it. We cannot see or feel time, and we’re easily distracted. Often, hyperfocus can get in our way as well. We start, can’t stop, and have to finish. We also struggle with working memory issues. What was I doing again? 

And I don’t know who doesn’t struggle with emotional regulation/dis-regulation – or the “I just don’t feel like it!” feeling. 

We must understand why we are the way we are in order to create hacks to be better. 

We must learn to pause, even though it’s against our nature because are time optimists and often underestimate how long something will take.

 Hear Tracy’s tips for developing time management skills and planning more effectively for the future. 

See how Tracy uses the positive emotion of success to motivate her through the planning process.

 See how Backward Planning can teach you how to see and feel time, as well as set reasonable goals. 

Listen as Tracy shares some hacks for developing Executive Function Skills.

 How can we create practical methods to get through day-to-day tasks? Listen as Tracy explains how she taught herself to understand how long things take. You won’t want to miss the helpful tool she uses! 

Starting the day off right is important. Hear how Tracy sets herself up for success so she doesn’t run late every day- even if it means doing makeup in the car.

 Maybe playing a game of “beat the clock” is just what we need! You’ll definitely want to learn how to play this game that can change the way you get things done. 

Hear all of Tracy’s hacks and try them out on your own.

  • Is the Apple Watch Worth It? Hear how Tracy uses it as her “manager.”
  • What calendar may be best for you? Simple may be better! Could it be possible to manage your week on just one page?
  • What is the Datexx Cube and how can you use it in your daily life?
  • Can working near others help you access your hyperfocus? Find out how Tracy can help you do this with a Body Double Meetup.
  • What kind of person do you want to be? Hear how asking yourself this question can help you prioritize. 

You won’t want to miss Tracy’s humorous story with her creative approach to time management.

 

 

 

 

 

Feb 27, 2019
EP. 8: Why Am I Always Late? ADHD and Time - Part One
26:39

Tracy was inspired to talk about this topic from one of the members of her Facebook group. She shared her story about always being late. Not intentionally, but because she doesn’t have a good grasp for how long things will take. When she made the effort to be on time (because it is important to her) it took every bit of her focus. “Why,” she asked, “is time so hard for me?”

Here are Tracy’s insights about time in this part one episode.

Why does the ADHD brain struggle with time?

The first part is understanding why we do what we do. Once we understand why it can be easier to find work-arounds and resources. We’ll cover that in detail in part two in the next episode.

You have to hear Tracy’s dating story about showing up late – and then being less than truthful about it. This was one of the experiences that helped her realize that time was an issue for her.

The ADHD brain doesn’t have a good understanding of time. We don’t know how many minutes or hours a project can take. Find out why this skill is so hard for us.

Cooking a meal and hosting guests is another example of how the lack of time-awareness can cause issues. Hear Tracy’s go-to solution and results.

Hear what she learned when she decided to time herself on a few kitchen-related tasks. Hint: her estimate was much less than actual!

Being on time is a value for Tracy. Is it a value for you?

Tracy’s research on time explains that time has to be learned. Many ADHD people do not have a fluid awareness of time because we can’t see it or feel it.

Find out why distractions can impact our best time-management strategies.

Time issues are also related to memory issues. Tracy explains why they are linked and how one impacts the other.

Tracy explains future myopia and how it impacts the ADHD person’s understanding of time. You’ll no doubt see yourself in this explanation.

Arguing with time is a thing. Do you find yourself doing this?

How do your beliefs impact your timeliness or lack of? Do your time-beliefs work for you?

Recurring appointments, yes or no? Does putting everything on the calendar work for you?

Tracy shares how asking for help with planning and scheduling has helped her.

Emotional regulation is a part of why we struggle with time and Tracy explains how it can impact you.

Next week Tracy is sharing what’s working for her and others. It starts with understanding ourselves and what matters to us. Having that information is imperative. That’s why Tracy created Coretography.

 

Feb 21, 2019
EP. 7: ADHD and Entrepreneurialism
19:37

Entrepreneurs and those with ADHD have some undeniable similarities. But could ADHD itself be the secret to their success? Today, Tracy explores the similarities between entrepreneurs and those with ADHD. We will dive into some scientific evidence, as well as personal examples that show the differences in those with ADHD that make them perfect for being successful when pursuing their passion. 

Here are the key connections that Tracy makes between Entrepreneurs and those with ADHD. 

Listen to Tracy’s anecdote of the first business she ever started - an unsuccessful Christmas Card business in her childhood. It may give you a chuckle. 

Tracy’s entrepreneurial spirit spurred her on to even more endeavors in adulthood. 

Listen as Tracy explains the pros of entrepreneurialism - from new experiences, never being bored, learning more every day, etc. 

Tracy lists some ADHD characteristics that entrepreneurs all tend to share: hyperactivity, distractibility, and impulsivity. 

You won’t want to miss the statistics Tracy shares that show a stocking connection to ADHD and entrepreneurs. 

Hear Tracy explain how those with ADHD are “left over hunters in a farmer driven world.” 

Listen as Tracy shares how the resilience of those with ADHD helps them weather the storms they will face in their entrepreneurial ventures. 

Hear how it all may boil down to biology and neurological responses to our environment. 

Tracy explores impulsivity from a scientific standpoint and links it to intuition and impatience/boredom. 

Tracy also explains how those with ADHD use intuitive decision making, proactiveness, and risk-taking to succeed. 

Entrepreneurs and those with ADHD often love flexibility and love being their own boss. Hear how Tracy explains this from a personal perspective and a scientific point of view. 

Find out why acting and seeking novelty are traits that explain the entrepreneurial brain. 

Hear how she explains how creativity is impulsivity “gone right.” 

Tracy explains “Hyperfocus” and how it is the key to success for entrepreneurs. You won’t want to miss the evidence she shares that it is best to discover and pursue your passion.



Feb 14, 2019
EP. 6: Managing Frustration and Controlling Emotions
25:08

We have executive functions that help us in life. They help us organize, plan and control our life so it’s manageable. It’s how we can take care of ourselves and get things done. Most of us with ADHD have trouble with one or more of the six executive functions. Today, I am talking about the executive function that involves emotion. It’s what helps us manage frustration and it gives us the ability to regulate our emotions.

Here are the key elements Tracy has learned when dealing with emotions and situations that can become emotional.

Tracy explains emotional dysregulation and how it shows up and how it impacts us.  

How does stress impact our emotions and how do recognize it in ourselves and in others?

Tracy shares how perfectionism and time management affect her emotions and how she’s learned to work around these situations.

Intensity is a big part of ADHD and it’s a big part of managing emotions as well.

Tracy’s experience with the Apple watch, and how it’s helped her be able to cook again!

What can you do when emotional intensity comes up? Listen for some go-to solutions that can help you manage or even remove an emotionally charged situation.

You can choose. Tracy shares that awareness is separate from emotion and thought. How to identify and name what is causing the emotion and doing this exercise can help.

Don’t miss Tracy’s bull frog story. It’ll make you smile.

Why allowing ourselves to feel the feelings can ultimately help you eliminate the feeling.

If you want different results, you need to change your behavior. Emotions don’t always lead to a behavior; sometimes it’s the opposite.

Self-control is a neurobiological trait. It requires the ability to have hind-sight and fore-sight and the ability to wait. Understanding how this impacts behavior is key to managing emotions.

Perry Janssen, Psychotherapist gave us great tips you’ll find helpful.

 

Join us for more discussions in the ADHD for Smart Aleck Women Facebook Group

 

 

Feb 07, 2019
EP. 5: ADHD and Medication
29:42

Tracy Otsuka Show Notes            

Title: ADHD and Medication

 

Tracy shares her experience with medication for her son and herself. When my son was diagnosed medication was the only thing recommended which didn’t feel right to us. Today we’re talking medications and my personal insights about how they worked (or didn’t work) for us. I hope it’s helpful for you as you navigate the prescription roller coaster.

Here are a few highlights from this episode:

  • Tracy shares her extensive list of medications that were prescribed.
  • Side effects and how they impacted me.
  • Testing options and why it might help your Dr. prescribe meds that may work better and have fewer side effects.
  • My son’s experience with medication. His feedback and what I noticed weren’t the same, but we both came to the same conclusion.
  • I found Dr. Dale Archer’s information helpful. You may appreciate his insights as well.
  • Why a medicated “new normal” may not be right for you or your child and how to recognize it.
  • The worst-case scenario, and why you have to be proactive.
  • Why your family Dr. may not understand your ADHD and where they get their info. Hint: It’s not in medical school.
  • What we don’t know about these medications especially the long-term effects for the ADHD brain.
  • Why ADHD people do well in the military; an unexpected benefit of structure.
  • Are we medicating our uniqueness? Is that a good idea?
  • Tracy shares a real-life story of a woman’s before and after experience with medication.
  • When medication for routine can help and when it can hurt.
  • Tracy’s Rx for medication. She breaks down multiple options separate from medication and useful tips for getting the right medication for you.

Here are the links for resources Tracy mentioned.

Genesite

Join the Facebook Group

The ADHD Advantage: What You Thought Was a Diagnosis May Be Your Greatest Strength

 

Jan 31, 2019
EP. 4: The One Trait that Everyone with ADHD Shares
21:13

Those with ADHD have a brain that’s wired differently, but we aren’t all the same. That can be frustrating. Understanding ourselves and others is going to help us all.

Tracy shares why she doesn’t see her ADHD as a disorder. Hear why she considers some of the traits as part of her super powers.

Hear the 2 traits that impact everyone with ADHD. You might relate, but they may have never been explained this way before.

ADHD is not a learning disorder; most have a higher than average IQ.

Learn the 3 ways a person with a neuro typical brain functions when they need to get things done.

Hear the workarounds for those of us who don’t have this type of brain.

Learn why procrastination isn’t about will-power or laziness. It’s about our brain and how it works.

Hear how ADHD is a huge contributor to danger. Understanding why is a life and death issue.

No one is good at everything. How to do more of what you love and get help with the things you don’t enjoy.

Tracy shares why fitting in is so hard and encourages those women with ADHD to focus on standing out instead.

 

Jan 24, 2019
EP. 3: Kids and ADHD: Why Their Journey is Important to You
25:35

Tracy talks about the mis-conceptions about kids with ADHD and how her son wasn’t your “typical” ADHD kid.

When teachers saw her son become “unmotivated” it was chalked up to laziness. Since then, Tracy got answers and began her mission to educate herself and others.

ADHD isn’t a disorder caused by modern life. Tracy explains why someone with ADHD may be on social media or playing video games more than others. It’s not what you think!

Hear ADHD defined why Tracy thinks the attention deficit part is all wrong. You probably will too!

Learn about studies that prove that the brain of ADHD kids is significantly different. This is important in understanding how to thrive with an ADHD brain.

Tracy shares a list of traits that can be attributed to behavior by ADHD children.

Hear how ADHD differs from mood disorders. The emotional impact is different.

Blaming parents for the “behavior” of ADHD kids is not helpful. Self-control is a neurobiological trait. It isn’t something you can teach – no matter how hard you try.

Find out why the concept of time is a big part of the challenge in dealing with children with ADHD.

What wired for interest means and why it’s important to understand it.

Tracy shares how Marcus excels when he’s doing things that he enjoys. It’s not that he can’t focus on other things, he literally can’t!

The dopamine affect – why you need to understand it.

Helping our ADHD kids figure out their passion and interests contribute to life-long success.

Hear the positives about ADHD kids. These traits aren’t discussed often so they are not understood but they should be.

There are disturbing facts about potential issues for our ADHD kids. That’s why it’s so important to understand and guide them to live up to their potential.

Jan 24, 2019
EP. 2: ADHD, The Facts, The Symptoms and the Advantages of the ADHD Condition
36:12

Tracy covers the basic facts about ADHD diagnoses. Find out what’s included, how does it show up, the differences in symptoms in children and adults.

She gives specific examples of behaviors that you may find very familiar. She also talks about why many women are not diagnosed and the seldom discussed advantage of having an ADHD brain.

Knowledge is powerful in understanding how the ADHD brain works. Get a practical, real-life understanding how it affects women.

Here’s what Tracy covers in detail:  

What ADHD can look like in real women.

Tracy outlines the technical symptoms and shares how ADHD has affected her personally.

Find out the 3 sub-types of ADHD to see if any of them feel familiar to you.

ADHD explained, and why it’s not always a negative. This is so important and not discussed enough!

Why traits aren’t the same in all people and why it varies and a big reason why most women have not been diagnosed.

ADHD is heritable, but it doesn’t always show up the same way. Find out why (related) people who are diagnosed can have much different symptoms.

Learn what qualifies for a diagnosis as explained in the DSM (Diagnostic Statistical Manual of Mental Disorders)

There are 18 symptoms, 9 focused on inattention and 9 focused on hyperactivity and/or impulsivity. These were developed for diagnosing children.

Learn what the 9 traits are for adults according to the work done by Russell Barkley.

Understanding how a diagnosis is determined and the differences between how symptoms show up when you were a child and now as an adult.

Note: Every ADHD brain is wired differently so symptoms may show up in a variety of ways.

Tracy outlines 43 general symptoms. You may resonate with many of these – but some may not apply to you at all.

Tracy covers 24 positive symptoms of ADHD. This is the part that is seldom covered but they should be!

Find out why exercise is so good for our brains – and why many with ADHD exercise regularly.

What resonated with you? Is there something that affects you that wasn’t mentioned? I’d love to know so we can all understand the unique ways that ADHD impacts women. 

Experts Tracy Mentions:

Thomas Hallowell

John Ratey

Terry Matlin

Russell Barkley

Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey

Contact Tracy:

Tracy@TracyOtsuka.com

 

Jan 24, 2019
EP. 1: Tracy Otsuka Shares her ADHD Story and her ADHD Superpowers
27:51

This podcast is for smart, high-ability ADD/ADHD (diagnosed or suspecting) women who see their symptoms as more positive than negative.

When I was diagnosed eight months after my son, my entire life suddenly made perfect sense but all I heard about was everything that my ADHD brain SHOULD be struggling with when in fact I would come to learn that my ADHD is responsible for some of my greatest superpowers.

 

Nov 19, 2018