ADHD Planning That Actually Works | ADHDtime On Air

ADHDtime on Air: Once I Get Started

If you have ADHD, you probably know exactly what you should be doing. The challenge is often getting started. In this episode of ADHDtime on Air, Daniella Karidi, PhD, sits down with J. Russell Ramsay, PhD, psychologist, researcher, and author of Once I Get Started: How to Turn Your Intentions Into Actions. Dr. Ramsay is internationally recognized for his work in cognitive behavioral therapy (CBT) for adult ADHD and for helping people understand the gap between intention and action. Together, they explore why task initiation can be so difficult for adults with ADHD, the role of perfectionism and self-criticism, emotional regulation, procrastination, self-talk, executive functioning, and practical strategies for moving forward when you feel stuck. Topics discussed include: • What CBT is and how it can help adults with ADHD • Why diagnosis and assessment matter at any age • Common misconceptions about ADHD and executive functioning • The relationship between intention, memory, and action • Perfectionism, self-mistrust, and emotional reasoning • The "Defense Attorney" strategy for challenging unhelpful thoughts • Emotional regulation, self-talk, and self-compassion • The concept of "enoughness" and practical strategies for getting unstuck Whether you are newly diagnosed, supporting someone with ADHD, or looking for evidence-based strategies to improve follow-through, this conversation offers practical insights and compassionate perspectives grounded in decades of clinical experience. 🔔 Subscribe to ADHDtime on Air for conversations with leading ADHD researchers, clinicians, authors, and advocates. Learn more about J. Russell Ramsay 🌐Website - https://russellramsby.com [https://russellramsby.com] Buy Once I Get Started by J. Russell Ramsay 📘 https://amzn.to/4e1GXQZ [https://amzn.to/4e1GXQZ] Connect with Daniella Karidi, PhD: 🌐 https://www.adhdtime.com [https://www.adhdtime.com] 📧 dk@adhdtime.com [dk@adhdtime.com] 📸 Instagram: @adhdtimecoach 💼 LinkedIn: Daniella Karidi, PhD Chapters 00:00 Introduction to ADHD and Cognitive Behavioral Therapy 02:40 Understanding Cognitive Behavioral Therapy (CBT) for ADHD 05:31 The Importance of Diagnosis and Assessment 08:02 Common Misconceptions About ADHD 10:59 The Role of Perfectionism in ADHD 13:25 Navigating Relationships and ADHD 16:03 The Emotional Landscape of ADHD 18:53 Strategies for Managing ADHD 23:56 The Dishwasher Metaphor for ADHD 25:02 Understanding Enoughness in ADHD 26:17 The Role of Personal Relevance in ADHD Management 26:45 Using a Defense Attorney Mindset 29:25 Adapting Strategies for Life Transitions 30:53 The Importance of an Adaptive Mindset 34:53 Emotional Regulation and ADHD 41:10 Reflections and Advice for the Future #ADHD #AdultADHD #CBT #CognitiveBehavioralTherapy #ADHDCoaching #ExecutiveFunction #Procrastination #EmotionalRegulation #MentalHealth #ADHDtimeOnAir #ADHDtime

ADHDtime on Air: CBT for Neurodivergence with Kristen Baird Goldman

In this episode of ADHDtime on Air, Daniella Karidi, PhD, sits down with Kristen Baird Goldman, LMFT, ADHD-CCSP, CIMHP, ATR, author of The CBT Workbook for Adults with ADHD. Kristen is an ADHD-informed psychotherapist and founder of the Neurodiversity Care Center, where she specializes in supporting adults with ADHD, Autism and AuDHD. Together, they explore how Cognitive Behavioral Therapy (CBT) can help adults with ADHD better understand the relationship between thoughts, emotions, and behavior. Kristen explains why many ADHDers struggle with the gap between intention and action, how negative childhood messages shape adult self-perception, and why self-compassion may be one of the most important skills for long-term wellbeing. Using examples from The CBT Workbook for Adults with ADHD, Kristen shares practical exercises and strategies that help adults with ADHD move from insight to action, build self-compassion, and develop systems that support lasting change. TAKEAWAYS • CBT can help adults with ADHD understand and interrupt unhelpful thought patterns. • Self-compassion is not optional. It is a critical skill for reducing shame and supporting growth. • Mindfulness-based exercises can help regulate attention, emotions, and the nervous system. • ADHD is not simply an attention deficit. Many people experience an abundance of competing attention demands. • The intersection of ADHD and autism (AuDHD) is becoming increasingly recognized and understood. • Diagnosis can provide valuable information, self-understanding, and access to appropriate support. • Sustainable support often requires a collaborative care model that addresses both mental and physical health. EMORABLE QUOTES "ADHD is not an attention deficit. It's an attention surplus condition." "Feeling seen, heard, and understood is the goal." "Stop and smell the roses in the future." RESOURCES MENTIONED 📘 The CBT Workbook for Adults with ADHD [https://amzn.to/4x5BS2C] 🌐 Neurodiversity Care Center www.neurodiversitycarecenter.com [http://www.neurodiversitycarecenter.com] www.ADHDtime.com [http://www.ADHDtime.com] Connect with Kristen Baird Goldman Website: www.neurodiversitycarecenter.com [http://www.neurodiversitycarecenter.com] Instagram: @theadhdguru CONNECT WITH DANIELLA KARIDI 🌐 Website: https://www.ADHDtime.com [https://www.ADHDtime.com] Focus on ADHD Book Club [https://bookclubs.com/clubs/5960965/join/dc42f3] -  A free community book club focused on ADHD-related books and conversations  Instagram: @ADHDtime CHAPTERS 00:00 Introduction 01:26 Understanding Cognitive Behavioral Therapy (CBT) for ADHD 03:44 Bridging the Gap Between Intention and Action 09:01 Challenging Negative Beliefs and Self-Criticism 13:50 Debunking Common ADHD Myths 16:22 Understanding ADHD, Autism, and AuDHD 22:25 Making ADHD Workbooks Work 26:50 Mindfulness and Self-Compassion 31:38 Practical ADHD Tools and Grounding Exercises 39:00 What Kristen Hopes Readers Take Away 40:05 Message to Her Younger Self 42:02 Message to Her Future Self 45:38 Final Thoughts and Resources Enjoyed the episode? Subscribe, leave a comment, and share it with a friend. Your support helps ADHDtime on Air bring more conversations about ADHD, to a wider audience.

ADHDtime on Air: The ADHD Field Guide with Cate Osborn

In this episode of ADHDtime on Air, Daniella Karidi, PhD, speaks with Cate Osborn, known online as Catieosaurus, certified sex educator, award-winning podcast host, and author of The ADHD Field Guide for Adults. The conversation explores the realities of living with ADHD beyond stereotypes and productivity advice. Cate discusses ADHD and intimacy, emotional regulation, rejection sensitivity, late diagnosis, masking, relationships, and the importance of accessible ADHD resources and support. Cate also shares the behind-the-scenes process of creating an ADHD-friendly book, including the role of collaborative authorship, community participation, accommodations, and transparency in the writing process. Together, Daniella and Cate discuss the emotional impact of ADHD across the lifespan, the importance of strengths-based approaches, and why difficult topics such as self-harm, suicide, and eating disorders need to be openly discussed within ADHD conversations. ⚠️ Content Note: This episode includes discussions of self-harm, suicide, eating disorders, and mental health struggles. KEY TAKEAWAYS * ADHD affects relationships, intimacy, emotional regulation, and mental health, not just attention and productivity * Accessible and ADHD-friendly resources can change how people learn, engage, and feel understood * Diagnosis and self-understanding can provide validation and open doors to support at any age * Building systems around strengths, accommodations, and compassion is often more effective than relying on shame or “trying harder” Chapters 00:00 Introduction to ADHD and Community Engagement 02:05 The Writing Process Behind the ADHD Field Guide 04:08 Navigating Support Systems for ADHD 06:59 Community Contributions and Diverse Experiences 09:46 Intimacy, Sex, and ADHD 12:15 The Importance of Understanding ADHD 15:05 The Value of Diagnosis and Validation 17:41 Self-Diagnosis and Accessing Support 20:38 Creating Accessible ADHD Literature 22:59 Pride in Authorship and Community Impact 24:58 Historical Perspectives on ADHD 26:00 Creating Jumping Off Points for Learning 27:20 Navigating Conversations About Intimacy and ADHD 29:03 Understanding ADHD's Impact on Relationships 32:20 Addressing Difficult Topics: Sex, Addiction, and Mental Health 37:08 The Importance of Discussing Eating Disorders and ADHD 44:22 Reflections on Personal Growth and Future Aspirations If you or someone you know needs support: 📞 Call or text 988 in the United States and Canada 💬 Chat: https://988lifeline.org/chat [https://988lifeline.org/chat] 🌍 International crisis resources: https://findahelpline.com [https://findahelpline.com] Guest: Cate Osborn / @catieosaurus Website: www.catieosaurus.com [http://www.catieosaurus.com] Daniella Karidi @ADHDtime www.ADHDtime.com #ADHDtime #ADHDtimeOnAir #ADHD #Neurodivergent #CateOsborn #Catieosaurus #ADHDWomen #AdultADHD #ADHDSupport #MentalHealth #ADHDRelationships

ADHDtime on Air with Daniella Karidi

What does reading look like when you have both ADHD and dyslexia? In this personal episode of ADHD Time on Air, Daniella Karidi, PhD, ADHD coach and memory researcher, shares her personal experience living with both ADHD and dyslexia. Daniella discusses the realities of reading with a learning disability, how she used audiobooks and structured systems to read 122 books in one year, and why reducing cognitive load matters so much for neurodivergent brains. The conversation explores executive function, self-regulation, organization, memory, and the emotional impact of growing up with undiagnosed ADHD and dyslexia. Daniella also addresses common misconceptions about ADHD, including myths about over diagnosis, and explains why understanding your brain can be life changing at any age. Whether you are an adult with ADHD, a parent, educator, clinician, or someone navigating dyslexia and reading challenges, this episode offers practical strategies, evidence-informed insights, and encouragement. KEY TOPICS • Living with ADHD and dyslexia • Reading strategies and audiobooks • Organization, memory, and color coding • ADHD myths and diagnosis misconceptions • Building sustainable reading habits • Self-acceptance and neurodivergent strengths TIMESTAMPS 00:00 – Introduction and episode overview 00:10 – Daniella’s background: ADHD, dyslexia, and reading habits 01:13 – What dyslexia is and how language structures affect reading 02:32 – Using audiobooks and listening to support comprehension 03:48 – Managing reading goals with ADHD and dyslexia 04:33 – Focus, multitasking, and cognitive load 05:01 – Note-taking, highlighting, and learning strategies 05:48 – Tracking reading progress and reading goals 06:40 – Organizing bookshelves and life with color coding 09:10 – Misconceptions about ADHD and diagnosis 10:24 – Overdiagnosis myths and underdiagnosis realities 11:11 – Why diagnosis matters beyond labels 12:27 – Advice to younger and future self 13:26 – Mantras, self-talk, and self-acceptance with ADHD 14:33 – Closing thoughts, reading recommendations, and community RESOURCES & LINKS • CHADD – Children and Adults with Attention-Deficit/Hyperactivity Disorder [https://chadd.org?utm_source=chatgpt.com] • Learning Disabilities Association of America (LDA) [https://ldaamerica.org?utm_source=chatgpt.com] • ADHDtime Website [https://www.adhdtime.com?utm_source=chatgpt.com] • ADHD Time on Air YouTube Channel [https://www.youtube.com/@adhdtimeonair] • Focus on ADHD Book Club [https://bookclubs.com/clubs/5960965/join/dc42f3?utm_source=chatgpt.com] 🎧 Subscribe to ADHD Time on Air for conversations about ADHD, memory, executive function, relationships, learning, aging, and real-life strategies that actually work. 📚 Tell me in the comments: What book changed your understanding of ADHD or dyslexia? #ADHD #Dyslexia #ADHDPodcast #ExecutiveFunction #ReadingStrategies #Neurodiversity #ADHDtimeOnAir

ADHD Planning That Actually Works | ADHDtime On Air

Why does planning feel so difficult with ADHD, even when you are trying your hardest? In this episode of ADHDtime On Air, Nikki Kinzer and Pete Wright join Daniella Karidi to discuss ADHD planning, time blindness, productivity, workflow systems, task management, and building ADHD-friendly routines that actually work. Drawing from their book Unapologetically ADHD, Nikki and Pete share practical strategies for reducing overwhelm, creating flexible systems, and developing a healthier relationship with time without shame or perfectionism. This conversation explores: • ADHD planning and time blindness • Why traditional planning systems often fail ADHD brains • Productivity without shame • ADHD workflow systems and task management • Building routines that are flexible and sustainable • Prospective memory and follow-through • Friction in ADHD systems • Emotional overwhelm and unrealistic expectations • Why ADHDers often overestimate what they can do in a day The episode also dives into practical tools including calendars, task managers, visual reminders, scaffolding systems, and strategies for maintaining systems after the novelty wears off. ⏱ Chapters * 00:00 Introduction to the Book and Podcast * 05:44 Audience and Purpose of the Book * 11:56 Overcoming Planning Challenges * 20:42 Flexibility in Time Management * 27:03 Workflow and Tool Selection * 39:05 Advice to Young Self and Future Self * 41:19 Upcoming Projects and Resources 📘 Book Mentioned Unapologetically ADHD [https://amzn.to/4310dsz] 📌 About Nikki Kinzer and Pete Wright Nikki Kinzer and Pete Wright are the hosts of the long-running podcast Taking Control: The ADHD Podcast. Together, they focus on ADHD planning, productivity, emotional wellbeing, and creating systems that work with ADHD instead of against it. 📌 Learn More Taking Control ADHD Podcast [https://takecontroladhd.com/podcast/3022] Pete Wright Website [https://itsmepeep.com] 📌 Connect with Daniella Karidi ADHDtime Website [https://www.adhdtime.com/?utm_source=chatgpt.com] Instagram @adhdtime [https://www.instagram.com/adhdtime/?utm_source=chatgpt.com] Focus on ADHD Book Club [https://bookclubs.com/clubs/5960965/join/dc42f3?utm_source=chatgpt.com] 🔔 Subscribe for conversations about ADHD, memory, executive functioning, emotional regulation, productivity, relationships, and thriving with ADHD across the lifespan. #ADHD #ADHDPlanning #ExecutiveFunction #TimeBlindness #ADHDProductivity #AdultADHD #TaskManagement #ProspectiveMemory #Neurodiversity #ADHDCoach #ADHDtime #ADHDtimeonair