The 20 minute effect

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.

Shame, guilt and your ADHD Child

Shame and guilt are not the same thing, and for children living with ADHD the difference matters. Shame builds slowly over years of correction and comparison, and Mon unpacks the research, explains why children living with ADHD accumulate it faster than their peers, and shares the daily habits that interrupt that pattern before it takes hold. Hit play and find out what small, consistent actions can do to protect your child. Be Everything You Are! Organiser [https://www.beeverythingyouare.com.au/products/2026-undated-school-15-week-organiser] SCIENCE REFERENCES Brown, B. (2010). The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are. Hazelden Publishing. Dodson, W. (n.d.) Musser, E.D., et al. (2016). Emotion regulation and criticisms in families of children with ADHD. Journal of Abnormal Child Psychology, 44(3).

Small steps, big results for ADHD kids

If your child shuts down the moment a big assignment lands in front of them, this episode will help you understand exactly why, and what to do about it. Mon explains the research behind executive function development in children living with ADHD, including why their planning and organising skills can run years behind their peers, and introduces task chunking as a simple daily habit that changes everything. You will learn a practical strategy you can use at home tonight to help your child start, stay on task and finish. Hit play and find out how breaking things down builds them up. Be Everything You Are! Organiser [https://www.beeverythingyouare.com.au/products/2026-undated-school-15-week-organiser] SCIENCE REFERENCES Barkley, R.A. (2012). Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.

Sound sleep starts with the right noise

If sleep is a nightly battle in your house, this episode is for you. Mon breaks down why the ADHD brain struggles to switch off at night and what the research tells us about using sound to help. She also shares what bedtime actually sounds like in her house, rangehood, music, podcasts and all. Hit play and find out how something as simple as sound could change your child's nights. SCIENCE REFERENCES Cortese, S., Faraone, S.V., Konofal, E., & Lecendreux, M. (2009). Sleep in children with attention-deficit/hyperactivity disorder: Meta-analysis of subjective and objective studies. Journal of the American Academy of Child and Adolescent Psychiatry, 48(9), 894–908.  Rosalez, E., Johnson, C. M., Bradley-Johnson, S., & Kanouse, S. (2020). Effects of White Noise on Off-Task Behavior and Sleep for Elementary-Age Students with ADHD. Child & Family Behavior Therapy, 42(1), 20–36. https://doi.org/10.1080/07317107.2019.1690735