ADHD Coach Katherine Sanders

You’re not alone—and this episode is here to shift that.

In this empowering conversation, we explore the transformative power of self-permission and why it’s often the missing piece for adults with ADHD.

Learn how to break free from the external validation trap, the importance of autonomy in making meaningful changes, and practical tools you can start using today to reclaim control of your decisions.

If you’ve ever felt like you’re waiting for a green light that never comes, this episode offers the mindset shifts and strategies to help you move forward.

Episode Highlights:

- What self-permission means and why it’s crucial for ADHD adults

- How external validation traps keep you stuck (and how to break free)

- The surprising link between self-permission and lasting motivation

- Practical tools like “permission slips” to help you get started

- Why rest and failure are essential parts of growth

Common Questions:

- What does “self-permission” really mean?

- How do I stop waiting for external validation?

- How can I give myself permission to rest or fail?

- What practical strategies can I use to build self-permission into my life?

Notable Quotes:

• Nobody else is coming to give you permission. That green light? It has to come from you.
• Self-permission is about autonomy, acceptance, and action.
• Failure isn’t the opposite of success; it’s how we get there.

Full transcript available on my website.

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Download your free Permission Slips Template: Get it here

- Learn more about my upcoming Permission Ignition Course

- Visit my website for coaching, resources, and more: lightbulbadhd.com

- Follow me on Instagram for tips and updates: @adhd_coach_katherine

Champ, R., Adamou, M., & Tolchard, B. (2022). "Seeking Connection, Autonomy, and Emotional Feedback: A Self-Determination Theory of Self-Regulation in Attention-Deficit Hyperactivity Disorder." Psychological Review, 130. DOI: 10.1037/rev0000398

Dekkers, T. et al. (2016). Risky decision making in Attention-Deficit/Hyperactivity Disorder: A meta-regression analysis; Clin Psychol Rev 2016 Apr:45:1-16. doi: 10.1016/j.cpr.2016.03.001.Epub 2016 Mar 4. DOI: 10.1016/j.cpr.2016.03.001

Knouse L and Mitchell J.T, Incautiously Optimistic:...

ADHD Coach Katherine Sanders

Welcome to another insightful episode of ADHD Powerful Possibilities! Today, Katherine explores the essential yet often misunderstood realm of executive function profiles. Understanding how your brain manages tasks, impulses, and emotional regulation isn't just about ADHD; it's a key to thriving in all areas of life.

🧡 Episode Highlights:

• What is an Executive Function Profile? Learn how everyone has a unique profile and why understanding it can help smooth daily life.
• Beyond ADHD: How executive function impacts everyone, not just those with ADHD, and how to leverage this knowledge for productivity and well-being.
• Common Challenges: Dive into real-life struggles like time awareness, impulse control, and emotional regulation.
• Practical Tools: Katherine shares a couple of her favourite tools, including OneSec for impulse control, visual timers, and a downloadable Tracking Sheet to help you assess your profile.

Whether you're navigating ADHD or simply want a better handle on life's demands, this episode equips you with tools for clarity, confidence, and control.

🔔 Be sure to leave a review if you found this episode helpful, and don't forget to subscribe for more empowering insights. Stay curious, stay powerful, and take care of yourself!

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1. OneSec App – Delay access to social media and build better impulse control.
2. Executive Function Tracking Sheet – Download this to track and understand your executive functions over a week.
3. Function Junction Course – A streamlined course designed to help you create a custom executive function profile and plan practical strategies.

ADHD Coach Katherine Sanders

In this episode of ADHD: Powerful Possibilities, Katherine explores why traditional productivity systems fail for those of us with ADHD.

We explore the struggles many ADHD brains face when trying to follow typical planning methods and shares practical, ADHD-friendly alternatives to make productivity more flexible, sustainable, and enjoyable.

🐸 If you've ever felt frustrated with traditional advice like "eat the frog," this episode is here to provide you with insights and supportive strategies that actually work.

🧡 Key Points Discussed:

Why Traditional Productivity Systems Fall Short for ADHD Brains

• Conventional methods, like linear to-do lists or strict time management, are designed with neurotypical executive functions in mind, which can lead to overwhelm for ADHD individuals.
• The "Eat the Frog" method and systems that rely on consistent emotional regulation often clash with how ADHD brains operate.

The Role of Executive Dysfunction in Productivity Struggles

• Dr. Barkley's insights: Executive dysfunction is a core challenge for those with ADHD, affecting planning, emotional regulation, task initiation, and follow-through.
• How rigid systems fail to consider emotional factors that disrupt productivity, such as anxiety, frustration, and boredom.

Understanding Dopamine and Motivation

• Katherine discusses Dr. Nora Volkow's research on reward deficiency in ADHD, explaining why traditional reward-based planning often fails.
• Dopamine's role in ADHD brains: why we struggle with future rewards and how this impacts motivation for non-urgent, non-interesting tasks.

Then we explore alternative, ADHD-Friendly Productivity Alternatives

Notable Quotes:

• "The key to productivity isn't just structure—it's finding the right kind of structure for your brain."
• "It's not about trying to fit into productivity molds that were never designed for us; it's about tweaking them until they actually feel doable."
• "Short-term, immediate rewards work best for ADHD, and there’s nothing wrong with making it fun—confetti, points, or cats, whatever gets you moving."

If today’s episode resonated with you, please share it with someone who might find it helpful.

😀 Remember, your experience can help others overcome their own challenges!

📝 Please don’t forget to leave a review—every bit of support helps us bring you more strategies for an ADHD-friendly life.

Connect with Katherine here:

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📘 The CLEAR ADHD Procrastination Cure Ebook – For more on ADHD-friendly strategies.

🎓 Executive Function Junction Course – Transform your...