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


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. 122: Women and ADHD Medication with Dr. Carolyn Lentzsch-Parcells

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?


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

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,, 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


Follow her at, 

Terry can be reached at

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

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

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? 



Anki :

How to use anki in medical school:

Peloton Desk Accessory:


My email:

Pema Chodron

The Podcast Index

Our Podcast Page

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

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



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

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



Simple Systems for Creative Minds:

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

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



Breaking Binaries:

10 Things You Can Do to Be an Ally to People Who Are LGBTQ+:

5 Days to Fall in Love With Your ADHD Brain:

Your ADHD Brain is A-OK!:

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

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


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

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



Instagram: @adhdcoachlynn



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

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




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

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



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

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. 




5 Days to Fall in Love with Your ADHD Brain:

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

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



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

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



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

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



Actor website:

ADHD Artist Podcast: 

Effective Artistry:

UCLA Mindfulness (the one Sarah uses every day is the first one, "Breathing Meditation" 5 min):

The Headspace App

Interrobang Theatre Project:


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


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

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 



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

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?



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

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

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

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



Instagram - @mikaylakfit

John Ratey's book Spark



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

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

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? 


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

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



Melody's Website:


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

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.

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

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

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



Sarah Ward's Executive Function Programs

Time Timer

Datexx TimeCube


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

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



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

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”



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

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‘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



Juliann’s email:


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

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



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

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:




Facebook Group:

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

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




Facebook Group:

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

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


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

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‘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 


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

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




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

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


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

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


That's Not How That Works


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

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



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

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


Mini Phone Safe

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

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


Chiropractic neurology

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

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. 


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


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

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


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

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 


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

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.


  • 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


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

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).


  • 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



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

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

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

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


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

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


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

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

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


Your ADHD Brain is A-OK!

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

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


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: 

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

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.


  • 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


ADHD for Smart Ass Women Podcast

ADHD for Smart Ass Women Facebook Group

Bullet Journal

Facebook Minimalist Bullet Journals




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

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.


  • 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


ADHD for Smart Ass Women Podcast

ADHD for Smart Ass Women Facebook Group


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

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


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

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

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


Kelsie’s email -

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

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


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

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


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

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


The Four Tendencies Quiz

Academy at SOAR

Braving the Wilderness

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

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.


  • 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 


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

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

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


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

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



MESSAGES - Facebook PM 











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

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


  • 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.


Mar 18, 2020
EP. 62: ADHD and Cannabis

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


  • 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.


  • 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


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

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


How to use a bullet journal -

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

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



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

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?


Taylor’s email:

The nonprofit that Taylor mentioned:

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!

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

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



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

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 


Feb 05, 2020
EP. 56: Is it ADHD or Non-Verbal Learning Disorder? with Linda Karanzalis, M.S., BCCS
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. 
Symptom test for adults, Could I have non-Verbal Learning Disorder?
Article that appeared in Additude magazine on NVLD:
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

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


Jan 22, 2020
EP. 54: How Proper Breathing Reduces Stress, Stabilizes Emotions and Makes the ADHD Brain More Mindful
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: (this is the FREE 10-day breathing course that Esther mentioned)
Jan 15, 2020
EP. 53: Neuroplasticity, Mindfulness, Meditation and ADHD
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. 
  • 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
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

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.


  • 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. 



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

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.


Link for the ADDitude piece. ADD 12/23

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
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.
Diann's podcast The Driven Woman will launch February 6, 2020 
Dec 18, 2019
EP. 49: ADHD and Rejection Sensitive Dysphoria (RSD), Part 2: How to Reduce and Even Eliminate Its Symptoms
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
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

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:


Instagram @theadhdgoodlife 

Facebook: The ADHD Good Life

Dec 04, 2019
EP. 47: Why Gratitude is Even More Important to the ADHD Brain
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.
  • 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. 
Nov 27, 2019
EP. 46: How ADHD Helped Caryn Prall Build a Two Billion Dollar Real Estate Empire

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
Nov 13, 2019
EP. 44: Why ADHD and BiPolar Disorder Are Commonly Misdiagnosed
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

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


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

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.


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

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 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

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.

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

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

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

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.


  • 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.


The Essential Life: 6th Edition

New Emotions & Essential Oils Wheel, 7th Edition

Crystal’s DoTerra Shop

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

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. 



Sep 11, 2019
EP. 35: How To Respond When People Tell You ADHD Isn't Real
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.
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:’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.)
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
Aug 28, 2019
EP. 33: How Cognitive Behavioral Coaching Can Change Your Life with ADHD Expert Diann Wingert

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?
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. 
Aug 07, 2019
EP. 31: Reading Strategies for ADHD Brains with Reading Specialist and Fellow ADHDer, Katelyn Mabry

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

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

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:

    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. 

    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.

    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.

    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.

    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 You can also find my podcast, Amazon Alexa briefing, Facebook Group and information on Coretography at



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

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

Jul 17, 2019
EP. 28: How To Navigate The College Admissions Process As An ADHD Teen
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

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

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

Jun 26, 2019
EP. 25: ADHD and Addiction

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.


Center for Motivation and Change

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


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

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

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