The science of small wins

The 5 minute running habit

Winter makes movement harder for every family. But for children living with ADHD, skipping it has a real cost. In this episode, Mon shares a 2015 study that found just five minutes of running improved attention in children living with ADHD by 30%, bringing them almost level with neurotypical peers who hadn't exercised at all. Be Everything You Are! Organiser [https://www.beeverythingyouare.com.au/products/2026-undated-school-15-week-organiser] Science reference:  Silva, A.P., Prado, S.O.S., Scardovelli, T.A., Boschi, S.R.M.S., Campos, L.C., & Frère, A.F. (2015). Measurement of the effect of physical exercise on the concentration of individuals with ADHD. PLOS ONE, 10(3), e0122119. DOI: 10.1371/journal.pone.0122119

Building your child's frustration tolerance muscle

Frustration is not a behaviour problem. For children living with ADHD, low frustration tolerance is neurological, and the research backs it up. In this episode, Mon shares the phrase she uses with her own boys and the simple, repeatable habit that helps children living with ADHD move through hard moments rather than getting stuck in them. Small steps, done consistently, build the muscle. Be Everything You Are! Organiser [https://www.beeverythingyouare.com.au/products/2026-undated-school-15-week-organiser] Science reference: Seymour, K.E., Macatee, R., & Chronis-Tuscano, A. (2019). Frustration Tolerance in Youth With ADHD. Journal of Attention Disorders, 23(11), 1229–1239. DOI: 10.1177/1087054716653216

Why praise works differently for ADHD brains

Most children living with ADHD hear far more about what they are doing wrong than what they are doing right. In this episode Mon explains the science behind why that matters so much for the ADHD brain, and shares one habit any parent or teacher can start today. Be Everything You Are! Organiser [https://www.beeverythingyouare.com.au/products/2026-undated-school-15-week-organiser] Science reference: Fosco, W.D., Hawk, L.W., Rosch, K.S., & Bubnik, M.G. (2015). Evaluating cognitive and motivational accounts of greater reinforcement effects among children with attention-deficit/hyperactivity disorder. Behavioral and Brain Functions, 11, 20. DOI: 10.1186/s12993-015-0065-9

The five minute habit that helps kids sleep

If your child lies awake with a racing mind at bedtime, this episode is exactly what you need tonight. Mon explains the science behind why the ADHD brain struggles to switch off at night and introduces the worry dump, a simple five minute pre-sleep habit backed by a 2018 study in the Journal of Experimental Psychology. She also shares the small bedtime question she asks her own boys every night to shift their focus from worry to what went well. Hit play and find out how to help your child let go of the day so they can actually rest. SCIENCE REFERENCES Scullin, M.K., Krueger, M.L., Ballard, H.K., Pruett, N., & Bliwise, D.L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity journals. Journal of Experimental Psychology: General, 147(1), 139–146. Digdon, N., & Koble, A. (2011). Effects of constructive worry, imagery distraction, and gratitude interventions on sleep quality: A pilot trial. Applied Psychology: Health and Well-Being, 3(2), 193–206.

Food dyes, ADHD and what to do next

Artificial food colours have been linked to behavioural changes in children across dozens of clinical trials, and in 2025 the US FDA began banning them for the first time. Mon shares her personal story, the science and a practical starting point for reducing your child's exposure without creating anxiety around food. Hit play and find out whether food dyes could be affecting your child. SCIENCE REFERENCES California Office of Environmental Health Hazard Assessment (OEHHA). (2021). Systematic evidence review on the relationship between synthetic food dyes and neurobehavioral outcomes in children. State of California. Damotharan, K., Sudhakaran, G., & Ramu, M. (2024). Biochemical processes mediating neurotoxicity induced by synthetic food dyes: A review of current evidence. Chemosphere, 364, 143295. Nigg, J.T., & Holton, K. (2014). Restriction and elimination diets in ADHD treatment. Child and Adolescent Psychiatric Clinics of North America, 23(4), 937–953. US Food and Drug Administration. (2025). FDA announces phase-out of petroleum-based synthetic dyes in food supply. FDA Press Release, April 2025. Food Standards Australia New Zealand (FSANZ). (2012). Supplementary colours report: Dietary exposure estimates for added colours in foods available in Australia.