Episode 3: ADHD and Addiction 101, Part 1

Episode 6: Community at The Intersection, Part 2

Podcast Show Notes: ADHD and Addiction Episode 6: A Deeper Look at Recovery Programs and Recovery Communities Hosts: Mike & Amber Monthly Theme: Community, Part 2 In this episode, Mike and Amber explore why traditional recovery models can feel like a neurological mismatch for neurodivergent brains. They break down the differences between recovery programs and recovery communities and discuss how to build a customized, hybrid recovery ecosystem that works for the ADHD brain’s unique executive functioning needs. Traditional recovery programs were not intentionally built to support ADHD and AuDHD brains. Feeling friction in the rooms is a neurological mismatch, not a moral failing. Comparing Major Recovery Programs: Rather than rigidly adhering to one program, many at the intersection of ADHD and addiction create a "hybrid approach," taking the tools that work and leaving the rest. Actionable Strategies for the Hybrid Approach: If reading daily steps feels tedious, switch the format. Listen to audio, draw the concept, or teach it to someone else to keep the ADHD brain engaged. Modify Accountability: If the sponsor/mentor dynamic isn't working, it is acceptable (and sanctioned in 12-step literature) to use a therapist as a guide for your moral inventories, or seek out a new mentor that is a better match. Send a "Proof of Life" Text: When executive dysfunction or social fatigue leaves you paralyzed, send a single word to a friend to maintain connection without a full conversation. Shrink your milestones: If taking it "one day at a time" feels like an eternity to a dopamine-starved brain, take it one hour, or even one task, at a time. Attend vs. Belong: Attending is just checking a box. True community and belonging happen when we lower our masks and walls, practice mutuality (give-and-take), and allow your messy self to be seen. Host Spotlights Amber reached her third stretch of long-term sobriety and was diagnosed with AuDHD at 16 months sober. She utilized 12-step techniques to learn how to pause before acting, build accountability, and increase distress tolerance. Mike found lasting sobriety on February 24, 2020, relying heavily on the structured program of Refuge Recovery and Zoom meetings during the pandemic. In 2022 and 2023, he drove thousands of miles across the country to finally meet his online recovery community in person. Next Steps & Resources: Listen to Episode 0 to hear Mike and Amber’s full personal recovery journeys. If you found this episode helpful, please leave a 5-star review and share it with a friend to help others can find the show. Subscribe to the podcast and join our community on Substack to keep learning how to live a better life at the intersection! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit adhdandaddiction.substack.com [https://adhdandaddiction.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Episode 5: Community at The Intersection

Show Notes: Recovery Communities vs. Recovery Programs ADHD and Addiction Podcast with Mike and Amber Episode 5 Hosts: Mike & Amber Episode Overview In this episode, Mike and Amber explore the critical distinction between recovery programs and recovery communities. For those living at the intersection of ADHD and addiction, understanding how to balance the structure of a formal program with the connection of a supportive community is the key to building a sustainable, intentional life in sobriety. Key Topics Discussed 1. Defining the Terms Recovery Programs: Structured, systematic protocols include 12-Step, Refuge Recovery, Inpatient/Outpatient Clinical programs designed to interrupt addiction, stabilize neurochemistry, and teach tools for long-term sobriety. Recovery Communities: Looser, peer-led networks providing ongoing connection, shared lived experience, and wellness maintenance. The "Hybrid" Approach: Why neurodivergent brains often require both, using a program for structure and a community for support. 2. The First Year & Dopamine Repair The Science: Active addiction suppresses dopamine. It can take 12+ months of abstinence to rewire an addicted brain, with ADHD-specific healing often taking an additional 6–12 months. The "Survival Snapshot": Using our first year of sobriety to create a snapshot that shows ourselves we can survive major life events without substances. 3. Overcoming ADHD-Specific Barriers The Rebel Factor: Why ADHD brains often reject structure and resist asking for help. All-or-Nothing Thinking: How to move from perfectionism thinking such as "I missed one meeting, and 've ruined my streak" to progress-based recovery. 4. Navigating Relapse & Stability The Danger of "White-Knuckling": Why willpower alone is insufficient and how formal programs provide a necessary interruption to active addiction and behaviors. Emotional vs. Behavioral Relapse: Understanding the early warning signs like isolation, mood swings, and breaking routines before a physical relapse occurs. The Importance of Professional Detox: A candid discussion on why detoxing at home can be life-threatening and why licensed medical facilities are often the safest first step. Resources Mentioned Peer-Led Programs: Alcoholics Anonymous (AA), Refuge Recovery. Supportive Non-Profits: CHADD [https://chadd.org/] (Children and Adults with Attention-Deficit/Hyperactivity Disorder) and ADDA [https://add.org/] (Attention Deficit Disorder Association). Further Reading: This Naked Mind by Annie Grace. Takeaways for Your Recovery Don't rely on information alone: Podcasts and books are good additions, but they don't replace the action-based work of a structured program and coaching, and the support of a like minded community. Manage our expectations: Don't expect a community to provide the clinical accountability of a program, and don't expect a program to provide the informal, organic validation of a community. Being patient with our brains: If a program doesn't feel like a fit, try another meeting or a different modality. Consistency over time is what matters most. Stay Connected Listen to Episode 0: Hear more about Mike and Amber’s personal recovery stories. Join the Conversation: Subscribe to the podcast and join our community on Substack. Support the Show: If this episode helped you, please leave a 5-star review. It’s the best way to help others at the intersection find this show! Next Episode Preview: We’ll take a deep dive into different types of programs, treatment, and communities both online and in-person, to break down exactly what works best for our ADHD/Addiction brains. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit adhdandaddiction.substack.com [https://adhdandaddiction.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Episode 4: ADHD and Addiction 101, Part 2

Advocating at the Intersection of ADHD & Addiction Podcast: ADHD and Addiction with Mike and Amber  Episode Theme: ADHD and Addiction 101, part 2 (April Theme) Episode Summary: Welcome back to ADHD and Addiction! In this episode, Mike and Amber dive into the critical skill of self-advocacy for those living at the intersection of ADHD and addiction. From determining personal needs to navigating HR and managing healthcare, they break down how to ask for support without shame. Learn how to reframe your traits, overcome the fear of misinterpretation, safely communicate your needs to employers, schools, and loved ones. Key Takeaways & Actionable Advice: Safety First: You are not obligated to share your addiction history or ADHD diagnosis with everyone. Protect your peace by only sharing with safe, and trusted individuals. Know Your Rights: Research your insurance coverage, Employee Assistance Programs (EAPs), and medical leave rights before you reach a crisis point. Small Asks Count: Advocacy can be as simple as asking for deadlines to be broken down, requesting written follow-ups, or blocking out focus time. Bridge the Silos: Managing constantly fluctuating needs requires integrated care and understanding. Treating ADHD and addiction together is vital for meaningful healing. Next Episode & Community Connections Coming Up in May: We are shifting our theme to Community! We will take a deeper dive into recovery programs to break down what works and what doesn't for those living with ADHD and addiction. New Here? Be sure to listen to Episode 0 to learn more about Mike and Amber. Call to Action: If you found value in this episode, please leave us a 5-star review, tell a friend, and hit subscribe! Join the Conversation: Connect with us and join our growing community on Substack to keep learning how to live better at the intersection, together. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit adhdandaddiction.substack.com [https://adhdandaddiction.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Episode 3: ADHD and Addiction 101, Part 1

Episode 3: Navigating the Intersection of ADHD and Addiction Hosts: Mike and Amber Theme: ADHD and Addiction 101 Welcome back to the show! If you’re new here, we highly recommend listening to Episode 0 to learn a bit more about who we are and why we started this journey. In this episode, we dive into the complex reality of living at the intersection of ADHD and addiction. We move past outdated clinical labels and stereotypes to reframe a crucial truth: our neurodivergent brains are often seeking regulation, not just getting high. We discuss how biological hardware, the "emotional backlog," and low dopamine levels create a perfect storm for dependency. By understanding the biology of our internal tug-of-war, we can replace shame with self-compassion and use our personal experiences as data to navigate recovery. Key Topics Discussed The Search for Regulation: Why individuals with ADHD often instinctively turn to substances or avoidant behaviors to soothe highly sensitive nervous systems and quiet a loud internal world. The Sleepy CEO: Understanding the prefrontal cortex and how "Reward Deficiency" (low baseline dopamine) drives our brain to seek a chaotic spark just to function normally. Compressing the Gap: How addiction tightens the pathway between a trigger and an action, eliminating the natural pause needed to ask, "Is this a good idea?" The Emotional Backlog: Amber shares a personal breakthrough on how masked daytime anxiety and sensory overload lead to severe nighttime insomnia and cycles of self-criticism. Gaps in Care & Misdiagnosis: We highlight how women and minority populations are frequently misdiagnosed with anxiety or depression first, only discovering the ADHD piece after hitting rock bottom. Additionally, 50% of people with ADHD also have Autism (AuDHD), yet the autism diagnosis typically lags behind ADHD by an average of 3 years. The Whack-a-Mole Effect: Why stopping a primary addiction can lead to new impulsive behaviors (like sugar binges, doom-scrolling, or overspending) because the neurodivergent brain still demands stimulation. Accurate Troubleshooting: Moving away from the moral failing narrative and viewing our symptoms—like rejection sensitivity and social fatigue—as biological data that requires management, not judgment. Our Foundational Four Pillars for Managing ADHD and Addiction To survive and thrive at the intersection, we lean on four critical pillars: Consistency: Creating predictability and safe anchors to support our ADHD brains. Program: Following a structured path to physical and emotional sobriety. Community: Connecting with and learning from others so we don't have to navigate the storm alone. Mindfulness: Practicing the ability to take that split-second pause to notice an urge before making a choice. Actionable Takeaways Work Backwards: Pick one individual destructive pattern and trace the thread from the aftermath backward to the initial trigger. Embrace the Pause: Practice interrupting cycles by pausing for just ten seconds when triggered to say, "I feel overwhelmed. I’ll come back to process this later." Utilize Mechanical Tools: Implement sustainable habits to manually lower your sensory volume, such as daily cardio, consistent protein intake, and mindful breathing exercises. Accept Neurodivergent Routines: Acknowledge that your daily routines and recovery path will look different from neurotypical advice—and that is exactly how it should be. Community & Next Episode If you found something useful in today's episode, please leave a 5-star review on your favorite podcast platform! It is the easiest and most effective way to help others find the show. Subscribe to the podcast so you never miss an episode. Join our community on Substack to connect and keep living at the intersection together. Share this episode with a friend who might need to hear it. Join us next time as we continue our ADHD and Addiction 101 series, where we’ll be discussing how to advocate for yourself when living at the intersection. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit adhdandaddiction.substack.com [https://adhdandaddiction.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Episode 2: Stability and Emotional Regulation

Episode 2 continues our March series on Consistency, which moves from the how-to of habits into the biological and emotional foundation required to keep them. For those at the intersection of ADHD and addiction, the engine often runs too hot. Mike and Amber discuss how to install the brakes using physiological resets and flexible structures that honor a neurodivergent brain. The Biological Reset, Stability and the Low-Battery Default Routine Stability isn't a destination; it's the practice of coming back to our center, over and over again. Why is it that we can have a perfect week of routine and then burn it all down after one bad day? In this episode, we explore the reality of emotional dysregulation and why logic often fails us when our nervous system feels unsafe. Mike and Amber break down the Bottom-Up approach to regulation, which is using our body to calm our brain. We discuss a Yellow Light warning system, the importance of fine-tuning medication, and how to build a Low-Battery Default Routine for the days when we simply don't have the brain coins to function at 100%. The Key Takeaways The Yellow Light: Learn to identify and share with others close to us, the early physiological warning signs of irritability and restlessness before full dysregulation hits. Bottom-Up Regulation: Learn why we can't think your way out of a panic or craving. Try cold water, movement, and breath-work to signal safety to our Vagus nerve The 168-Hour Audit: How to use Time Buckets instead of rigid time blocks to reduce decision fatigue while maintaining the flexibility our ADHD brains crave. The Low-Battery Default: When needed, create a scaled-down version of our non-negotiables to maintain our identity of consistency even on our hardest days. The 2-Minute Reset Checklist: A practical 5-step protocol to stop a mid-day spiral and return to the next right move. Episode Timestamps 00:00 – Stability as the foundation of consistency. 03:45 – The Yellow Light: Catching dysregulation before the blow-up. 07:20 – Daily Anchors: Medication timing and the 2:00 PM dopamine dip. 12:15 – Body First, Mind Second: Why logic fails a stressed nervous system. 36:30 – Closing: Consistency is a circle, not a straight line. Resources & Tools Mentioned Dr. Bill Dodson: Research on ADHD medication adherence and the 50% drop-off rate. Wim Hof Method: Exploring the benefits of cold exposure and breath-work for nervous system regulation. Box Breathing (4-4-6-4): Specifically focusing on the 6-second exhale to activate our Vagus nerve. The 10th Step: Utilizing continuous personal inventory for emotional stability. The 2-Minute Reset Checklist Keep this on your phone or fridge for when the day feels lost: Hydrate: One full glass of water. Change the Air: Open a window or step outside. The One-Item Rule: Clean or put away exactly one thing. Externalize: Write down the one thing you are most afraid of forgetting. The Next Right Move: Identify only the very next small action. Join the Community Are you someone who struggles with Top-Down regulation? We’d love to hear which Bottom-Up tool, cold water, breathing, or movement, works best for you. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit adhdandaddiction.substack.com [https://adhdandaddiction.substack.com?utm_medium=podcast&utm_campaign=CTA_1]