The 20 minute effect

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.

The habit audit every parent needs

Almost half of what we do each day is automatic, which means half of what is happening in your household right now is running on habits you may not even notice. In this episode Mon walks through what a habit audit actually looks like and why doing one regularly is one of the most worthwhile things you can do for your child living with ADHD. Hit play and find out how one honest look at your routines could change everything.Be Everything You Are! Organiser [https://www.beeverythingyouare.com.au/products/2026-undated-school-15-week-organiser]SCIENCE REFERENCESClear, J. (2018). Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. Avery Publishing. Wood, W., Quinn, J.M., & Kashy, D.A. (2002). Habits in everyday life: Thought, emotion, and action. Journal of Personality and Social Psychology, 83(6), 1281–1297.

What AI can and cannot do for habits

AI is everywhere right now, including in the world of habit building, and it is worth knowing what it can actually do and where it falls short. In this episode Mon unpacks the well established science of how habits really form and why no app or chatbot can do that work for you or your child. Hit play and find out what still matters most. SCIENCE REFERENCES Clear, J. (2018). Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. Avery Publishing.  Wood, W., & Neal, D.T. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863.

Finding the sport that fits your child

Sport can be transformative for children living with ADHD, but only when the fit is right. In this episode Mon explores what a 2024 meta-analysis tells us about which types of sport work best for the ADHD brain and why, and what to look for in a coach that makes all the difference. She also shares her own experience finding the right sport for her son who lives with both ADHD and autism, and the four questions every parent should ask before signing their child up. Hit play and find out how the right sport could become the best part of your child's week. SCIENCE REFERENCES Qiu, C., Zhai, Q., & Chen, S. (2024). Effects of practicing closed- vs. open-skill exercises on executive functions in individuals with attention deficit hyperactivity disorder: A meta-analysis and systematic review. Behavioural Sciences, 14(6), 499. Pontifex, M.B., Saliba, B.J., Raine, L.B., Picchietti, D.L., & Hillman, C.H. (2013). Exercise improves behavioral, neurocognitive, and scholastic performance in children with attention-deficit/hyperactivity disorder. Journal of Pediatrics, 162(3), 543–551.