The ADHD habits podcast

Let there be light

We have talked about what happens at the end of the day. Today we are going to the other end. What your child is exposed to in the first thirty minutes after waking has a direct impact on how well they sleep that night. This episode looks at the science of morning light, why it is one of the most effective tools for shifting the sleep cycle in children living with ADHD, and how to make it work on a school morning when getting outside is not always realistic. Full Spectrum Lamp from Block Blue Light [https://www.blockbluelight.com.au/products/full-spectrum-lamp?srsltid=AfmBOor6DogZlUyvkxqmPQdShOyZ0_nZz8pYWMIh3AOAPhqr4TGK6nf4/?ref=adhd.habits] SCIENCE REFERENCES Viola, A. U., et al. (2008). Blue-enriched white light in the workplace improves self-reported alertness, performance and sleep quality. Scandinavian Journal of Work, Environment and Health, 34(4), 297 to 306. Leproult, R., Colecchia, E. F., L'Hermite-Balériaux, M., & Van Cauter, E. (2001). Transition from dim to bright light in the morning induces an immediate elevation of cortisol levels. Journal of Clinical Endocrinology and Metabolism, 86(1), 151 to 157. Wams, E. J., et al. (2017). Linking light exposure and subsequent sleep: A field polysomnography study in humans. Sleep, 40(12). Barkley, R. A. (2013). Taking Charge of ADHD: The Complete, Authoritative Guide for Parents. Guilford Press.

What the dinner table battle is really about

If mealtimes in your house feel like a daily negotiation you never seem to win, this episode will change how you see that fight. Fussy eating in children living with ADHD is not a phase and it is not a parenting problem. It is biology. This episode looks at the science behind why so many children living with ADHD struggle with food, why the dinner table battle was never really about the food itself, and what you can actually do about it. Plus a practical habit that gets more nutrition into a brain that needs it without turning every meal into a battleground. Well Nourished Link [https://wellnourished.com.au/family-affiliate-refer/ref/283/] SCIENCE REFERENCES Dunn, W. (2007). Supporting children to participate successfully in everyday life by using sensory processing knowledge. Infants and Young Children, 20(2), 84 to 101. Khalsa, S. S., et al. (2018). Interoception and mental health: A roadmap. Biological Psychiatry: Cognitive Neuroscience and Neuroimaging, 3(6), 501 to 513. Schreck, K. A., Williams, K., & Smith, A. F. (2004). A comparison of eating behaviors between children with and without autism. Journal of Autism and Developmental Disorders, 34(4), 433 to 438.

The comparison trap

Comparison is one of the most human things we do. But for parents of children living with ADHD it can become one of the most damaging. This episode looks at the science of social comparison, why measuring your child against their neurotypical peers was never a fair contest, and how shifting that comparison changes everything. The only measure that is fair, honest and genuinely motivating for a child living with ADHD is who they were yesterday. This episode explores why and how to make that shift at home. Be Everything You Are! Organiser [https://www.beeverythingyouare.com.au/products/2026-undated-school-15-week-organiser] SCIENCE REFERENCES Festinger, L. (1954). A theory of social comparison processes. Human Relations, 7(2), 117 to 140. Deci, E. L., & Ryan, R. M. (2000). The what and why of goal pursuits: Human needs and the self determination of behaviour. Psychological Inquiry, 11(4), 227 to 268. Hoza, B., et al. (2004). Self perceptions of competence in children with ADHD and comparisons to their peers. Journal of Consulting and Clinical Psychology, 72(3), 382 to 391.

The science of small wins

Progress for children living with ADHD rarely looks like progress. It does not follow a straight line and it does not look the way we expect it to. This episode looks at what the research says about small wins, why the brain responds to them in a way that is neurologically significant for children living with ADHD, and why breaking habits down smaller than you think you need to is not giving up on ambition. It is working with the brain instead of against it.Be Everything You Are! Organiser [https://www.beeverythingyouare.com.au/products/2026-undated-school-15-week-organiser] SCIENCE REFERENCES Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt. Schultz, W. (1998). Predictive reward signal of dopamine neurons. Journal of Neurophysiology, 80(1), 1 to 27. Amabile, T., & Kramer, S. (2011). The Progress Principle. Harvard Business Review Press. Clear, J. (2018). Atomic Habits. Penguin Random House.

The 20 minute effect

We know movement helps the ADHD brain. But how much movement actually makes a difference? This episode gets specific. Research shows that twenty minutes of deliberate movement that raises the heart rate produces real, measurable changes in attention, impulse control and cognitive performance in children living with ADHD. This episode covers what that looks like in a real family on a real morning, why cognitively engaging movement is even more powerful, and how to attach the habit to something that already exists in your day so it actually sticks.Be Everything You Are! Organiser [https://www.beeverythingyouare.com.au/products/2026-undated-school-15-week-organiser]SCIENCE REFERENCES Pontifex, M. B., et al. (2013). Exercise improves behavioural, neurocognitive and scholastic performance in children with attention deficit hyperactivity disorder. Journal of Pediatrics, 162(3), 543 to 551. Gapin, J. I., Labban, J. D., & Etnier, J. L. (2011). The effects of physical activity on attention deficit hyperactivity disorder symptoms: The evidence. Preventive Medicine, 52(1), 70 to 74. Ratey, J. J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown and Company. Singh, B., et al. (2025). Effectiveness of exercise for improving cognition, memory and executive function: a systematic umbrella review and meta-meta-analysis. British Journal of Sports Medicine.