<![CDATA[ADHD Adultish]]>3d00a58b-95d9-5846-a14d-387e72192668Mon, 29 Dec 2025 20:27:49 +0000Captivate.fmKim Spanglerhttps://artwork.captivate.fm/3fa74bd5-d6a0-4e56-b57b-4b181db3a220/42163045-1729190706977-7d51795920df3.jpgADHD AdultishKim SpanglerKim SpanglerAdulting is hard AF — especially when you have ADHD. I’m Kim Spangler — an ADHD coach and someone who knows firsthand what it’s like to live in brain chaos. This podcast is your judgment-free zone for navigating life with ADHD — with humor, honesty, and occasional F-bomb (and Lord of the Rings references). Each week, we dive into the real struggles: missed appointments, forgotten laundry, emotional spirals, and that overwhelming sense that everyone else got the Adulting Manual that you never received. You’ll get practical tips, relatable stories, and ADHD-friendly strategies to help you build routines, manage your time, and feel a little more in control (even if your inbox still hates you). Whether you're newly diagnosed, undiagnosed-but-suspicious, or just sick of pretending to have your shit together — you're in the right place.https://levelupmyadhd.com/trueepisodichttps://feeds.captivate.fm/adhd-adultish/nopodcastSupport the show!Holiday Overwhelm Hits Different With ADHD — Here’s What to Watch ForHoliday Overwhelm Hits Different With ADHD — Here’s What to Watch ForThe holiday season is supposed to feel joyful … but for ADHD adults, it often feels like someone cranked the overwhelm dial to expert mode. In this episode, we’re breaking down why December hits ADHD brains so hard, the hidden traps that make everything feel more stressful, and the simple shifts that help you protect your time, energy, and sanity.

We’ll cover:

  1. Why holiday overload hits faster and stronger when you have ADHD
  2. The sneaky ADHD “overwhelm triggers” to look out for
  3. Why saying yes feels easier in the moment but harder in the long run
  4. How people-pleasing, time blindness, perfectionism, and emotional load collide this month
  5. A few simple, ADHD-friendly ways to reduce stress (without needing to become a new person)

]]>The holiday season is supposed to feel joyful … but for ADHD adults, it often feels like someone cranked the overwhelm dial to expert mode. In this episode, we’re breaking down why December hits ADHD brains so hard, the hidden traps that make everything feel more stressful, and the simple shifts that help you protect your time, energy, and sanity.

We’ll cover:

  1. Why holiday overload hits faster and stronger when you have ADHD
  2. The sneaky ADHD “overwhelm triggers” to look out for
  3. Why saying yes feels easier in the moment but harder in the long run
  4. How people-pleasing, time blindness, perfectionism, and emotional load collide this month
  5. A few simple, ADHD-friendly ways to reduce stress (without needing to become a new person)

]]>d0ea667c-da9e-4822-a84e-c32b96883b6dWed, 03 Dec 2025 01:30:00 -050011:15truefull3030ADHD and the Myth of “If You Really Wanted To, You Would”ADHD and the Myth of “If You Really Wanted To, You Would”You know the drill: you plan the family vacation like a spreadsheet-wielding wizard, but you still haven’t scheduled that doctor’s appointment. You can hyperfocus on a creative project for hours, but your laundry is now a sentient being. You never miss game night—but you forgot your kid’s permission slip again.

Cue the judgment:

  • “If you really wanted to do it, you would.”
  • “If it really mattered to you, you’d remember.”

And yeah… that sounds reasonable. But it’s also not the whole story.

In this episode, we’re digging into one of the most damaging struggles with ADHD — the idea that your inconsistent follow-through means you don’t care enough, or you’re not trying hard enough.

Here’s what we’re unpacking:

  • What situational variability really means (and why your brain can’t “just do it” on command)
  • The deeper story behind the interest-based nervous system—and why interest alone isn’t enough
  • How dopamine, emotion, and working memory mess with motivation
  • The shame spiral this myth creates, and why it’s so hard to escape it
  • How to reframe the problem, repair relationships, and start building consistency with ADHD-friendly tools and support

✨ Whether you're the ADHDer struggling to show up consistently — or the person on the other side of the hurt — this episode will help you understand what’s actually going on, and what you can do about it.

💬 Listener Reflection Prompt:

Where have you confused inconsistency with not caring? What kind of support — or conversation — could help bridge that gap?

🎧 If this hit home for you, share it with someone who needs to hear it: a partner, a parent, a friend, a coworker. Understanding is the first step to healing the disconnect.

Resources


]]>You know the drill: you plan the family vacation like a spreadsheet-wielding wizard, but you still haven’t scheduled that doctor’s appointment. You can hyperfocus on a creative project for hours, but your laundry is now a sentient being. You never miss game night—but you forgot your kid’s permission slip again.

Cue the judgment:

  • “If you really wanted to do it, you would.”
  • “If it really mattered to you, you’d remember.”

And yeah… that sounds reasonable. But it’s also not the whole story.

In this episode, we’re digging into one of the most damaging struggles with ADHD — the idea that your inconsistent follow-through means you don’t care enough, or you’re not trying hard enough.

Here’s what we’re unpacking:

  • What situational variability really means (and why your brain can’t “just do it” on command)
  • The deeper story behind the interest-based nervous system—and why interest alone isn’t enough
  • How dopamine, emotion, and working memory mess with motivation
  • The shame spiral this myth creates, and why it’s so hard to escape it
  • How to reframe the problem, repair relationships, and start building consistency with ADHD-friendly tools and support

✨ Whether you're the ADHDer struggling to show up consistently — or the person on the other side of the hurt — this episode will help you understand what’s actually going on, and what you can do about it.

💬 Listener Reflection Prompt:

Where have you confused inconsistency with not caring? What kind of support — or conversation — could help bridge that gap?

🎧 If this hit home for you, share it with someone who needs to hear it: a partner, a parent, a friend, a coworker. Understanding is the first step to healing the disconnect.

Resources


]]>b8eff4e2-89a4-4847-a192-4d361af9217bTue, 04 Nov 2025 10:25:00 -050015:42truefull2929ADHD & The Morning Doomscroll Trap: Why We Get Stuck and How to Break FreeADHD & The Morning Doomscroll Trap: Why We Get Stuck and How to Break FreeEver grab your phone “just for a second” in the morning … and suddenly it’s 45 minutes later, your coffee’s cold, and you feel like the day already slipped away? ADHD brains are especially vulnerable to doomscrolling, and it often sucks the life out of our day when we start doing it before we even get out of bed.

In this episode of ADHD Adult(ish), I break down:

  • Why mornings make us extra prone to scrolling spirals.
  • Why doomscrolling is basically the junk food of dopamine.
  • Simple swaps to break the morning doomscroll cycle.
  • Quick tricks to break free in the moment if you realize you’ve already been sucked in.

Whether you want to cut the scroll entirely or just stop it from hijacking your whole morning, this episode has you covered.

Links & Resources:


]]>Ever grab your phone “just for a second” in the morning … and suddenly it’s 45 minutes later, your coffee’s cold, and you feel like the day already slipped away? ADHD brains are especially vulnerable to doomscrolling, and it often sucks the life out of our day when we start doing it before we even get out of bed.

In this episode of ADHD Adult(ish), I break down:

  • Why mornings make us extra prone to scrolling spirals.
  • Why doomscrolling is basically the junk food of dopamine.
  • Simple swaps to break the morning doomscroll cycle.
  • Quick tricks to break free in the moment if you realize you’ve already been sucked in.

Whether you want to cut the scroll entirely or just stop it from hijacking your whole morning, this episode has you covered.

Links & Resources:


]]>429e19a6-1ee7-435c-a0da-a41cc255c621Tue, 02 Sep 2025 09:57:00 -050013:27truefull2828You Don't Have to Earn Joy: Breaking the ADHD Shame/Productivity CycleYou Don't Have to Earn Joy: Breaking the ADHD Shame/Productivity CycleDo you ever find yourself avoiding things you enjoy because you didn’t “earn” it by getting enough done?

Welcome to the ADHD shame/productivity cycle.

It sounds like: “No fun until the work is done.”

But here’s the problem: for ADHD brains, the work often never feels done — so joy just keeps getting postponed.

In this episode, we’re unpacking the emotional trap of withholding joy as punishment for not being “productive enough,” why that strategy completely backfires, and how to replace it with something that actually supports momentum and mental health.

What you’ll hear in this episode:

  • Why ADHD brains link joy to productivity — and how that turns into self-punishment.
  • The difference between real joy and numbing distractions.
  • What to do when you give yourself joy but still don’t do the thing.
  • The real reasons ADHD brains resist tasks.
  • ADHD-friendly strategies that work with your brain, not against it.
  • Why celebrating small wins helps rewire your motivation.
  • A big, fat permission slip to stop waiting for permission.

🔗 Links & Resources:


]]>Do you ever find yourself avoiding things you enjoy because you didn’t “earn” it by getting enough done?

Welcome to the ADHD shame/productivity cycle.

It sounds like: “No fun until the work is done.”

But here’s the problem: for ADHD brains, the work often never feels done — so joy just keeps getting postponed.

In this episode, we’re unpacking the emotional trap of withholding joy as punishment for not being “productive enough,” why that strategy completely backfires, and how to replace it with something that actually supports momentum and mental health.

What you’ll hear in this episode:

  • Why ADHD brains link joy to productivity — and how that turns into self-punishment.
  • The difference between real joy and numbing distractions.
  • What to do when you give yourself joy but still don’t do the thing.
  • The real reasons ADHD brains resist tasks.
  • ADHD-friendly strategies that work with your brain, not against it.
  • Why celebrating small wins helps rewire your motivation.
  • A big, fat permission slip to stop waiting for permission.

🔗 Links & Resources:


]]>5040254b-3367-45ec-96f4-01db1c6b823eThu, 10 Jul 2025 11:20:00 -050017:30truefull2727Exhausted AF but Can’t Sleep: Navigating ADHD Bedtime StrugglesExhausted AF but Can’t Sleep: Navigating ADHD Bedtime StrugglesIf you’ve ever been so tired you could fall asleep standing up — only to hit the pillow and suddenly your brain won't shut the f*ck up — this one’s for you. ADHD and sleep don’t exactly get along, and in this episode, we unpack why falling asleep, staying asleep, and waking up on time can feel like Olympic-level challenges when you have ADHD.

We'll talk about:

✅ Why sleep deprivation hits ADHD brains extra hard.

✅ The most common sleep struggles ADHDers face.

✅ How poor sleep affects your brain and body.

✅ ADHD-friendly tips to get better rest — without turning bedtime into another overwhelming chore.

Because good sleep won’t make your ADHD disappear — but it will make everything else suck a whole lot less.

Let's Connect:


]]>If you’ve ever been so tired you could fall asleep standing up — only to hit the pillow and suddenly your brain won't shut the f*ck up — this one’s for you. ADHD and sleep don’t exactly get along, and in this episode, we unpack why falling asleep, staying asleep, and waking up on time can feel like Olympic-level challenges when you have ADHD.

We'll talk about:

✅ Why sleep deprivation hits ADHD brains extra hard.

✅ The most common sleep struggles ADHDers face.

✅ How poor sleep affects your brain and body.

✅ ADHD-friendly tips to get better rest — without turning bedtime into another overwhelming chore.

Because good sleep won’t make your ADHD disappear — but it will make everything else suck a whole lot less.

Let's Connect:


]]>d37eaad2-c408-4999-b8cd-2cf6b23b68a2Fri, 04 Jul 2025 11:36:00 -050018:15truefull2626The ADHD Disappearing Act: Why It Happens and How to Come BackThe ADHD Disappearing Act: Why It Happens and How to Come BackBeen a while? Me too. In this short and honest episode, I talk about why I disappeared for a few weeks, why this kind of thing happens a lot with ADHD brains, and how we can come back without guilt or perfectionism. If you've ever felt like you dropped the ball on something you care about, this one's for you.

👉 Grab the Quick Wins Playbook for ADHD-friendly momentum-boosting tips that don’t require a six-week plan or a full executive function recharge.

🧡 Let's Connect

💬 Been there too? Send me a DM or tag me @adhdadultish or email me at kim@levelupmyadhd.com and tell me what you’re restarting right now — big or small.

]]>Been a while? Me too. In this short and honest episode, I talk about why I disappeared for a few weeks, why this kind of thing happens a lot with ADHD brains, and how we can come back without guilt or perfectionism. If you've ever felt like you dropped the ball on something you care about, this one's for you.

👉 Grab the Quick Wins Playbook for ADHD-friendly momentum-boosting tips that don’t require a six-week plan or a full executive function recharge.

🧡 Let's Connect

💬 Been there too? Send me a DM or tag me @adhdadultish or email me at kim@levelupmyadhd.com and tell me what you’re restarting right now — big or small.

]]>94bfa631-a57c-43ba-9455-425ac755e60fThu, 26 Jun 2025 13:02:00 -050006:35truefull2525The Invisible Workload of ADHD: Mental Tabs, Open Loops & Brain ClutterThe Invisible Workload of ADHD: Mental Tabs, Open Loops & Brain ClutterIf you’ve ever ended the day totally exhausted but have no idea what you actually did — this one’s for you.

In this episode of ADHD Adult(ish), we’re talking about the invisible workload that ADHD brains carry 24/7. From the endless mental tabs and open loops to the emotional clutter and random thoughts that won’t leave you alone, it’s no wonder you’re tired — even when nothing “looks” hard from the outside.

We’ll break down:

  • Why ADHD brains struggle to filter distractions
  • What makes “easy” tasks not easy for us
  • How all that internal noise adds up to serious mental fatigue
  • And a few ADHD-friendly strategies to clear the clutter without burning out

Because sometimes the most important thing you can do ... is just get it out of your head.

👯‍♀️ Want support building systems that actually work with your brain?

Join the waitlist for The ADHD Level Up Lab, my upcoming ADHD-friendly support community with weekly body doubling, accountability check-ins, zero-pressure productivity tools, and a whole lot of judgment-free commiseration.

🔗 Click here to join the waitlist

]]>If you’ve ever ended the day totally exhausted but have no idea what you actually did — this one’s for you.

In this episode of ADHD Adult(ish), we’re talking about the invisible workload that ADHD brains carry 24/7. From the endless mental tabs and open loops to the emotional clutter and random thoughts that won’t leave you alone, it’s no wonder you’re tired — even when nothing “looks” hard from the outside.

We’ll break down:

  • Why ADHD brains struggle to filter distractions
  • What makes “easy” tasks not easy for us
  • How all that internal noise adds up to serious mental fatigue
  • And a few ADHD-friendly strategies to clear the clutter without burning out

Because sometimes the most important thing you can do ... is just get it out of your head.

👯‍♀️ Want support building systems that actually work with your brain?

Join the waitlist for The ADHD Level Up Lab, my upcoming ADHD-friendly support community with weekly body doubling, accountability check-ins, zero-pressure productivity tools, and a whole lot of judgment-free commiseration.

🔗 Click here to join the waitlist

]]>d171ef9b-ac52-4976-ab44-4c38e4a6d8bdWed, 28 May 2025 17:14:00 -050013:59truefull2424ADHD, Binocular Vision Dysfunction & The Power of SupportADHD, Binocular Vision Dysfunction & The Power of SupportThis week’s episode is a little different — because my eyes and brain have been running on low power mode, and it turns out, there’s a reason for that.

After weeks of headaches, eye strain, dizziness, motion sickness, and some very questionable mood swings, I finally got evaluated and was diagnosed with vertical heterophoria — a type of binocular vision dysfunction (BVD) where your eyes are slightly misaligned vertically.

In this episode, I share:

  • What led me to finally get help (and why I ignored the signs for too long)
  • How BVD symptoms overlap with or worsen ADHD challenges
  • Why we need to stop ignoring ourselves when something feels off
  • How support systems can make all the difference
  • Why being seen, heard, and believed matters for more than just your mental health

This is a vulnerable one — but it’s also a love letter to self-awareness, support, and saying “hey, maybe I don’t just need to try harder.”

If you’ve ever questioned whether your struggles are “real enough,” this one’s for you.

👉 Mentioned in this episode:

  • The ADHD community I'm building (get on the waitlist here)

]]>This week’s episode is a little different — because my eyes and brain have been running on low power mode, and it turns out, there’s a reason for that.

After weeks of headaches, eye strain, dizziness, motion sickness, and some very questionable mood swings, I finally got evaluated and was diagnosed with vertical heterophoria — a type of binocular vision dysfunction (BVD) where your eyes are slightly misaligned vertically.

In this episode, I share:

  • What led me to finally get help (and why I ignored the signs for too long)
  • How BVD symptoms overlap with or worsen ADHD challenges
  • Why we need to stop ignoring ourselves when something feels off
  • How support systems can make all the difference
  • Why being seen, heard, and believed matters for more than just your mental health

This is a vulnerable one — but it’s also a love letter to self-awareness, support, and saying “hey, maybe I don’t just need to try harder.”

If you’ve ever questioned whether your struggles are “real enough,” this one’s for you.

👉 Mentioned in this episode:

  • The ADHD community I'm building (get on the waitlist here)

]]>06e13010-7dea-4798-99a0-9625159daf65Sun, 18 May 2025 14:35:00 -050008:22truefull2323Rethinking Exercise with ADHD (Part 2): How to Build Consistency Without the Shame SpiralRethinking Exercise with ADHD (Part 2): How to Build Consistency Without the Shame SpiralYou’ve heard that exercise helps with ADHD. Maybe you’ve even felt the difference — when you do manage to move.

But what about when you can’t make yourself start … or you start and just can’t stick with it?

In Part 2 of this series on ADHD and movement, we’re going beyond spontaneous dance breaks and talking about how to create an actual routine — one that works with your real life, your ADHD brain, and your inconsistent energy.

We’ll cover:

  • How to choose movement that you’ll actually do
  • When and where to fit it into your day without overwhelming yourself
  • ADHD-friendly ways to track your progress (without a spreadsheet)
  • Why you still avoid movement — even when you know it helps — and how to reset with compassion

🎯 Want more support with creating ADHD-friendly habits that last?

Check out my course, Build Habits That Stick, for real-life tools to create sustainable change.

Sign up for The Weekly Level Up newsletter and get the latest ADHD Adult(ish) tips, tricks, stories and news straight to your inbox.

🎧 Missed Part 1? Go back to Episode 21 for the science, the mindset shift, and why weird, tiny bursts of movement actually matter.

ADHD Pep Talk:

"I don’t have to do everything. I just have to do something. My worth isn’t measured by how consistent I am. Every small step I take is still a step forward. I’m allowed to show up imperfectly. That still counts."

Stick that on your mirror. Or your phone lock screen. Or wherever your inner critic likes to hang out.

]]>You’ve heard that exercise helps with ADHD. Maybe you’ve even felt the difference — when you do manage to move.

But what about when you can’t make yourself start … or you start and just can’t stick with it?

In Part 2 of this series on ADHD and movement, we’re going beyond spontaneous dance breaks and talking about how to create an actual routine — one that works with your real life, your ADHD brain, and your inconsistent energy.

We’ll cover:

  • How to choose movement that you’ll actually do
  • When and where to fit it into your day without overwhelming yourself
  • ADHD-friendly ways to track your progress (without a spreadsheet)
  • Why you still avoid movement — even when you know it helps — and how to reset with compassion

🎯 Want more support with creating ADHD-friendly habits that last?

Check out my course, Build Habits That Stick, for real-life tools to create sustainable change.

Sign up for The Weekly Level Up newsletter and get the latest ADHD Adult(ish) tips, tricks, stories and news straight to your inbox.

🎧 Missed Part 1? Go back to Episode 21 for the science, the mindset shift, and why weird, tiny bursts of movement actually matter.

ADHD Pep Talk:

"I don’t have to do everything. I just have to do something. My worth isn’t measured by how consistent I am. Every small step I take is still a step forward. I’m allowed to show up imperfectly. That still counts."

Stick that on your mirror. Or your phone lock screen. Or wherever your inner critic likes to hang out.

]]>7885d13b-1d54-4893-84fb-7df18049e112Wed, 30 Apr 2025 10:30:00 -050014:59truefull2222Rethinking Exercise with ADHD (Part 1): Why You Struggle and How to Make It EasierRethinking Exercise with ADHD (Part 1): Why You Struggle and How to Make It EasierIf you’ve ever been told that exercise will help your ADHD — but you still can’t seem to start, or stick with it, or even remember where your sneakers are ... this episode is for you.

In Part 1 of this two-part series, we’re diving into:

  • Why movement is important for ADHD brains
  • Why “just make a plan and stick to it” doesn’t work
  • How small, spontaneous movement can still make a big difference
  • And how to reframe how we think about movement movement

🔁 Don’t forget to catch Part 2 next week, where we’ll dig into how to choose intentional movement, build consistency without perfection, and navigate the emotional roadblocks that can make self-care feel impossible.

🎯 Want more support with habit-building that actually works for your ADHD brain?

Check out my course, Build Habits That Stick — an ADHD-friendly system for creating sustainable change without burnout or shame.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>If you’ve ever been told that exercise will help your ADHD — but you still can’t seem to start, or stick with it, or even remember where your sneakers are ... this episode is for you.

In Part 1 of this two-part series, we’re diving into:

  • Why movement is important for ADHD brains
  • Why “just make a plan and stick to it” doesn’t work
  • How small, spontaneous movement can still make a big difference
  • And how to reframe how we think about movement movement

🔁 Don’t forget to catch Part 2 next week, where we’ll dig into how to choose intentional movement, build consistency without perfection, and navigate the emotional roadblocks that can make self-care feel impossible.

🎯 Want more support with habit-building that actually works for your ADHD brain?

Check out my course, Build Habits That Stick — an ADHD-friendly system for creating sustainable change without burnout or shame.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>8fb3edb1-6091-4099-9ab3-986ef334e3b3Wed, 16 Apr 2025 10:15:00 -050019:31truefull2121Why Is My Phone in the Fridge?! (And Other ADHD Mysteries)Why Is My Phone in the Fridge?! (And Other ADHD Mysteries)What do a missing sock, your keys in the fridge, and my husband’s lost DnD dice have in common? ADHD. That’s what.

In this episode, we’re solving some of the everyday mysteries ADHD brains create — like how you can lose something you just had, why you walked into a room and immediately forgot why, and where the hell your coffee went (hint: not your mouth).

We’ll talk about what’s actually going on in your brain, and I’ll share some ADHD-friendly strategies to help you stop losing your stuff — or at least lose it in more creative places.

Grab your magnifying glass (or your third cup of coffee), and let’s crack the case.

What’s inside:

  • What inattention, impulsivity, and low working memory really look like in everyday life
  • Why ADHD brains are basically mystery generators
  • 5 chaos-friendly strategies for finding your stuff (and forgiving your brain)

Links & Resources:


Let’s connect!

DM me your weirdest lost-item ADHD mystery — I wanna know what’s in your freezer. And don’t forget to follow the show so you don’t miss next week’s chaos!

]]>What do a missing sock, your keys in the fridge, and my husband’s lost DnD dice have in common? ADHD. That’s what.

In this episode, we’re solving some of the everyday mysteries ADHD brains create — like how you can lose something you just had, why you walked into a room and immediately forgot why, and where the hell your coffee went (hint: not your mouth).

We’ll talk about what’s actually going on in your brain, and I’ll share some ADHD-friendly strategies to help you stop losing your stuff — or at least lose it in more creative places.

Grab your magnifying glass (or your third cup of coffee), and let’s crack the case.

What’s inside:

  • What inattention, impulsivity, and low working memory really look like in everyday life
  • Why ADHD brains are basically mystery generators
  • 5 chaos-friendly strategies for finding your stuff (and forgiving your brain)

Links & Resources:


Let’s connect!

DM me your weirdest lost-item ADHD mystery — I wanna know what’s in your freezer. And don’t forget to follow the show so you don’t miss next week’s chaos!

]]>2c63d2df-f0e9-4a71-b20d-26f82392952bWed, 09 Apr 2025 05:30:00 -050012:42truefull2020Stop 'Should-ing' Yourself: Why ADHD and 'Should' Don’t MixStop 'Should-ing' Yourself: Why ADHD and 'Should' Don’t Mix“Should” is such a tiny word — and yet it carries enough emotional baggage to fill an entire ADHD junk drawer. In this episode, we’re calling it out for what it is: a sneaky little gremlin that piles on guilt, pressure, and shame. You’ll learn why “should” hits so hard for ADHD brains, how it contributes to overwhelm, and most importantly, how to stop letting it boss you around.

We’ll talk about:

  • Why ADHD brains rebel against “should”
  • The mental tug-of-war caused by competing brain networks (nerdy but cool)
  • How to pause, reflect, and reframe when the “shoulds” creep in
  • Why some “shoulds” are actually helpful—if they come from kindness

If you're tired of feeling like you're failing at life because of some invisible list of “shoulds,” this one's for you.

🔗 Resources & Links:

👉 Grab the Quick Wins Playbook — an ADHD-friendly guide to building momentum with small, doable wins (no shame required):

👉 Follow me on Instagram: @ADHDAdultish

👉 Learn more about ADHD coaching or book a free discovery call:

https://levelupmyadhd.com/coaching

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>“Should” is such a tiny word — and yet it carries enough emotional baggage to fill an entire ADHD junk drawer. In this episode, we’re calling it out for what it is: a sneaky little gremlin that piles on guilt, pressure, and shame. You’ll learn why “should” hits so hard for ADHD brains, how it contributes to overwhelm, and most importantly, how to stop letting it boss you around.

We’ll talk about:

  • Why ADHD brains rebel against “should”
  • The mental tug-of-war caused by competing brain networks (nerdy but cool)
  • How to pause, reflect, and reframe when the “shoulds” creep in
  • Why some “shoulds” are actually helpful—if they come from kindness

If you're tired of feeling like you're failing at life because of some invisible list of “shoulds,” this one's for you.

🔗 Resources & Links:

👉 Grab the Quick Wins Playbook — an ADHD-friendly guide to building momentum with small, doable wins (no shame required):

👉 Follow me on Instagram: @ADHDAdultish

👉 Learn more about ADHD coaching or book a free discovery call:

https://levelupmyadhd.com/coaching

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>af1f8061-4eba-49a0-bb5d-df22816c6b25Wed, 02 Apr 2025 05:30:00 -050008:09truefull1919Take Control of Your Day: 3 Rituals Every ADHDer Needs (with Alan P. Brown)Take Control of Your Day: 3 Rituals Every ADHDer Needs (with Alan P. Brown)This week on ADHD Adult(ish), I’m joined by the legendary Alan P. Brown — ADHD productivity coach, creator of the ADD Crusher virtual coach program and best-selling author of Zen and the Art of Productivity. Alan is here to share 3 simple rituals that can help you take control of your day — even when your brain wants to do literally anything else.

These rituals aren’t rigid routines or 45-minute meditations. They’re short, ADHD-friendly tools you can actually remember to use — and they make a huge difference in focus, follow-through, and feeling less like a chaos tornado.

🔗 Resources:


💬 Let’s Hear It:

Tried one of the rituals? Got your own ADHD-friendly routine hack? DM me on Instagram @adhdadultish or drop a comment — I wanna know what’s working for you.

]]>This week on ADHD Adult(ish), I’m joined by the legendary Alan P. Brown — ADHD productivity coach, creator of the ADD Crusher virtual coach program and best-selling author of Zen and the Art of Productivity. Alan is here to share 3 simple rituals that can help you take control of your day — even when your brain wants to do literally anything else.

These rituals aren’t rigid routines or 45-minute meditations. They’re short, ADHD-friendly tools you can actually remember to use — and they make a huge difference in focus, follow-through, and feeling less like a chaos tornado.

🔗 Resources:


💬 Let’s Hear It:

Tried one of the rituals? Got your own ADHD-friendly routine hack? DM me on Instagram @adhdadultish or drop a comment — I wanna know what’s working for you.

]]>5878fe68-000d-4352-bed0-55f0584b25ccWed, 26 Mar 2025 05:30:00 -050033:29truefull1818Creative ADHD Coping Strategies (That Actually Work)Creative ADHD Coping Strategies (That Actually Work)Ever put something in a super-safe spot so you wouldn't lose it, only to literally never see it again? Or find yourself convinced you'll remember that Very Important Thing later, then ... you definitely don't?

Today we're ditching all the boring, neurotypical productivity advice and going full MacGyver mode. I'm sharing my favorite creative ADHD hacks that work for my beautifully chaotic ADHD brain — and maybe yours, too.

In this episode, you’ll hear:

  • The Hype Man Hack: Why having someone to hype you up (shoutout to my accountability buddy Tracy!) is pure ADHD magic — and how you can even use an AI helper if your Tracy is busy.
  • Cool Gear, Big Dopamine: How something as simple as a new accessory (shoutout to my Garmin watch) can unlock your motivation.
  • The “Potion Master” Hack: Turning mundane tasks into epic adventures (or at least fun rituals) that your brain actually enjoys.
  • Do It Your Way: Why embracing the “If It Works, It Works” mindset can free you from the guilt spiral of not doing things "the right way."

Resources Mentioned:


Your Turn:

What's your weirdest ADHD hack that actually helps you get stuff done? DM me on Instagram, email me, or shout it into the void — I can't wait to hear!

If you enjoyed this episode, subscribe, share it with your favorite distracted human, and leave a review — it helps a ton!

Catch you next time, and remember: If it looks ridiculous but keeps your life together, it's valid AF.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>Ever put something in a super-safe spot so you wouldn't lose it, only to literally never see it again? Or find yourself convinced you'll remember that Very Important Thing later, then ... you definitely don't?

Today we're ditching all the boring, neurotypical productivity advice and going full MacGyver mode. I'm sharing my favorite creative ADHD hacks that work for my beautifully chaotic ADHD brain — and maybe yours, too.

In this episode, you’ll hear:

  • The Hype Man Hack: Why having someone to hype you up (shoutout to my accountability buddy Tracy!) is pure ADHD magic — and how you can even use an AI helper if your Tracy is busy.
  • Cool Gear, Big Dopamine: How something as simple as a new accessory (shoutout to my Garmin watch) can unlock your motivation.
  • The “Potion Master” Hack: Turning mundane tasks into epic adventures (or at least fun rituals) that your brain actually enjoys.
  • Do It Your Way: Why embracing the “If It Works, It Works” mindset can free you from the guilt spiral of not doing things "the right way."

Resources Mentioned:


Your Turn:

What's your weirdest ADHD hack that actually helps you get stuff done? DM me on Instagram, email me, or shout it into the void — I can't wait to hear!

If you enjoyed this episode, subscribe, share it with your favorite distracted human, and leave a review — it helps a ton!

Catch you next time, and remember: If it looks ridiculous but keeps your life together, it's valid AF.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>a0bdc527-245f-477b-8c8c-ba7da5174ca7Wed, 19 Mar 2025 05:30:00 -050016:26truefull1717Why ‘Listen to Your Body’ Is Trash Advice When You Have ADHDWhy ‘Listen to Your Body’ Is Trash Advice When You Have ADHDEver been told to “just listen to your body” — but your body seems to be giving you bad data?

For ADHDers, interoception — our ability to recognize and interpret body signals — is often glitchy as hell. Our brains either mute these signals, blast them at full volume, or scramble them, making it ridiculously hard to know what we actually need. Add in shame-based motivation, executive dysfunction, and sensory overload, and suddenly, meeting basic needs feels like trying to decode an encrypted message.

In This Episode, We’ll Cover:

✅ Why “listen to your body” is useless advice for ADHDers

✅ How our interoception is wonky, making body signals feel mute, overwhelming, or confusing

✅ Why executive dysfunction keeps you from acting on what you know you need

✅ Practical, ADHD-friendly strategies to recognize and respond to body signals before you’re in full meltdown mode

🔗 Resources & Freebies:

💡 Want a simple system to check in with your body before you hit crisis mode? Grab the ADHD Routine Starter Kit — it’s free, quick, and gives you ADHD-friendly ways to improve meeting your body’s needs. - https://levelupmyadhd.kit.com/adhd-routine-starter-kit

Feelings wheel: https://feelingswheel.com/

🎧 Love the Podcast? Help It Grow!

👉 Subscribe so you don’t miss an episode

👉 Rate & Review — because your reviews help other people with ADHD find this show!

👉 Share this episode with someone who needs to hear it!

]]>Ever been told to “just listen to your body” — but your body seems to be giving you bad data?

For ADHDers, interoception — our ability to recognize and interpret body signals — is often glitchy as hell. Our brains either mute these signals, blast them at full volume, or scramble them, making it ridiculously hard to know what we actually need. Add in shame-based motivation, executive dysfunction, and sensory overload, and suddenly, meeting basic needs feels like trying to decode an encrypted message.

In This Episode, We’ll Cover:

✅ Why “listen to your body” is useless advice for ADHDers

✅ How our interoception is wonky, making body signals feel mute, overwhelming, or confusing

✅ Why executive dysfunction keeps you from acting on what you know you need

✅ Practical, ADHD-friendly strategies to recognize and respond to body signals before you’re in full meltdown mode

🔗 Resources & Freebies:

💡 Want a simple system to check in with your body before you hit crisis mode? Grab the ADHD Routine Starter Kit — it’s free, quick, and gives you ADHD-friendly ways to improve meeting your body’s needs. - https://levelupmyadhd.kit.com/adhd-routine-starter-kit

Feelings wheel: https://feelingswheel.com/

🎧 Love the Podcast? Help It Grow!

👉 Subscribe so you don’t miss an episode

👉 Rate & Review — because your reviews help other people with ADHD find this show!

👉 Share this episode with someone who needs to hear it!

]]>16ec894f-b9e6-466e-952f-a529ca7aa52aWed, 12 Mar 2025 05:30:00 -050015:05truefull1616The Procrastination Trap: Sneaky Ways ADHD Brains Avoid Tasks (and How to Fight Back)The Procrastination Trap: Sneaky Ways ADHD Brains Avoid Tasks (and How to Fight Back)If you’ve ever found yourself deep-cleaning your kitchen to avoid sending an email or reorganizing your closet instead of making a doctor’s appointment, you’re not alone. Procrastination is practically an Olympic sport for ADHD brains — but here’s the kicker: A growing body of research suggests that procrastination is more about emotion regulation, not time management or motivation.

In this episode, we’re breaking down:

  • Why ADHD brains procrastinate: From emotional avoidance and dopamine deficits to time blindness and perfectionism, we’re diving into the real reasons behind all that avoiding.
  • The sneaky side of procrastination: Meet procrastiplanning, procrastilearning, and procrastivity — the unholy trinity of feeling productive without actually tackling the main task.
  • ADHD-friendly strategies to fight back: From removing roadblocks and breaking tasks into tiny steps to reframing perfectionism and celebrating every win, we’ve got tips to help you stop avoiding and start doing.

Resources Mentioned:


Liked this episode? Don’t forget to hit subscribe and leave a review — it’s like tipping your podcaster in dopamine. And if you try any of the strategies from today’s episode, let me know! Tag me on Instagram @adhdadultish or drop a comment if you’re listening on a platform that lets you do that.

Until next time, keep chasing those small wins and remember — progress over perfection!

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>If you’ve ever found yourself deep-cleaning your kitchen to avoid sending an email or reorganizing your closet instead of making a doctor’s appointment, you’re not alone. Procrastination is practically an Olympic sport for ADHD brains — but here’s the kicker: A growing body of research suggests that procrastination is more about emotion regulation, not time management or motivation.

In this episode, we’re breaking down:

  • Why ADHD brains procrastinate: From emotional avoidance and dopamine deficits to time blindness and perfectionism, we’re diving into the real reasons behind all that avoiding.
  • The sneaky side of procrastination: Meet procrastiplanning, procrastilearning, and procrastivity — the unholy trinity of feeling productive without actually tackling the main task.
  • ADHD-friendly strategies to fight back: From removing roadblocks and breaking tasks into tiny steps to reframing perfectionism and celebrating every win, we’ve got tips to help you stop avoiding and start doing.

Resources Mentioned:


Liked this episode? Don’t forget to hit subscribe and leave a review — it’s like tipping your podcaster in dopamine. And if you try any of the strategies from today’s episode, let me know! Tag me on Instagram @adhdadultish or drop a comment if you’re listening on a platform that lets you do that.

Until next time, keep chasing those small wins and remember — progress over perfection!

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>0518c82d-8cb4-4879-b85e-49933f2a8362Wed, 05 Mar 2025 05:30:00 -050014:42truefull1515ADHD Time Perception: Why the Clock and I Are Not FriendsADHD Time Perception: Why the Clock and I Are Not FriendsIf you’ve ever sat down for just five minutes only to look up and realize three hours have passed (or worse, it’s tomorrow), you already know: time feels like a scam for people with ADHD.

For us, time doesn’t flow in a straight line — it’s either moving way too fast (oops, I blinked and now I’m late) or dragging on forever (why does this meeting feel like it’s never going to end?!).

So in this episode, we’re breaking down:

✔ Why ADHD brains struggle with time perception (Hint: It’s a brain wiring issue, not a personal failing)

✔ The “ADHD Time Warp” and why we either overestimate or underestimate time

✔ How ADHD’s “fast internal clock” makes waiting unbearable but deadlines invisible

✔ Practical ADHD-friendly strategies to see time, manage it better, and stop time-blindness from running your life

Resources

Download the ADHD Routine Starter Kit

Loved This Episode? Here’s How to Support the Show!

⭐ Leave a review! If this episode helped you, drop a rating & review on your favorite podcast platform. It helps more ADHDers find the show!

📢 Share it with a friend! If you know someone who also feels like time is a vague concept, send this episode their way.

]]>If you’ve ever sat down for just five minutes only to look up and realize three hours have passed (or worse, it’s tomorrow), you already know: time feels like a scam for people with ADHD.

For us, time doesn’t flow in a straight line — it’s either moving way too fast (oops, I blinked and now I’m late) or dragging on forever (why does this meeting feel like it’s never going to end?!).

So in this episode, we’re breaking down:

✔ Why ADHD brains struggle with time perception (Hint: It’s a brain wiring issue, not a personal failing)

✔ The “ADHD Time Warp” and why we either overestimate or underestimate time

✔ How ADHD’s “fast internal clock” makes waiting unbearable but deadlines invisible

✔ Practical ADHD-friendly strategies to see time, manage it better, and stop time-blindness from running your life

Resources

Download the ADHD Routine Starter Kit

Loved This Episode? Here’s How to Support the Show!

⭐ Leave a review! If this episode helped you, drop a rating & review on your favorite podcast platform. It helps more ADHDers find the show!

📢 Share it with a friend! If you know someone who also feels like time is a vague concept, send this episode their way.

]]>94aa8a94-06b3-4762-aee8-2483345aca68Wed, 26 Feb 2025 05:30:00 -050015:32truefull1414Finding Your Flow: ADHD-Friendly Strategies for More Focus & Less FrustrationFinding Your Flow: ADHD-Friendly Strategies for More Focus & Less FrustrationEver have those magical days where everything clicks — you’re locked in, productive, and actually ahead for once? And then the next day… poof! It’s gone, and your brain refuses to cooperate.

ADHD focus feels random, but it isn't always. There are patterns — and when you know what fuels (or drains) your energy, you can set yourself up for more of those good focus days.

In This Episode, We Cover:

🔥 What a flow state actually is — and how it’s different from hyperfocus

⚡ Why ADHD focus isn’t inconsistent — it’s situationally inconsistent

🛠️ Tracking your energy, environment, and habits to find your personal focus formula

📊 Adjusting your routines for high-energy, low-energy, and chaotic days

🎯 Simple strategies to increase your chances of hitting a flow state

🎁 Grab the ADHD Flow Tracker!

Want to track your patterns and figure out what actually helps you focus? Check out the ADHD Flow Tracker.

📥 Get it here or find it in the resources section at levelupmyadhd.com.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>Ever have those magical days where everything clicks — you’re locked in, productive, and actually ahead for once? And then the next day… poof! It’s gone, and your brain refuses to cooperate.

ADHD focus feels random, but it isn't always. There are patterns — and when you know what fuels (or drains) your energy, you can set yourself up for more of those good focus days.

In This Episode, We Cover:

🔥 What a flow state actually is — and how it’s different from hyperfocus

⚡ Why ADHD focus isn’t inconsistent — it’s situationally inconsistent

🛠️ Tracking your energy, environment, and habits to find your personal focus formula

📊 Adjusting your routines for high-energy, low-energy, and chaotic days

🎯 Simple strategies to increase your chances of hitting a flow state

🎁 Grab the ADHD Flow Tracker!

Want to track your patterns and figure out what actually helps you focus? Check out the ADHD Flow Tracker.

📥 Get it here or find it in the resources section at levelupmyadhd.com.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>34f6d782-7ad8-4ff9-ad55-56a652355bccWed, 19 Feb 2025 05:30:00 -050015:31truefull1313Ways to Let Your ADHD Brain Run Wild (Because Adulting is Overrated)Ways to Let Your ADHD Brain Run Wild (Because Adulting is Overrated)Most ADHD advice is about fixing things — getting organized, being more productive, managing symptoms. But what if we stopped trying to force ourselves into neurotypical molds and just let ADHD be fun?

In this episode, I’m sharing some of my favorite ADHD-friendly hobbies, deep-dive rabbit holes, sensory tools, and dopamine boosters — all things that help us cut our ADHD brains loose for a while. From rolling dice in TTRPGs to binge-watching hydraulic press videos, I’ll help you lean into the chaos and embrace what makes your brain happy.

Links:

Everything I mention in this episode is linked on my blog here:

👉 Read the Blog Here

]]>Most ADHD advice is about fixing things — getting organized, being more productive, managing symptoms. But what if we stopped trying to force ourselves into neurotypical molds and just let ADHD be fun?

In this episode, I’m sharing some of my favorite ADHD-friendly hobbies, deep-dive rabbit holes, sensory tools, and dopamine boosters — all things that help us cut our ADHD brains loose for a while. From rolling dice in TTRPGs to binge-watching hydraulic press videos, I’ll help you lean into the chaos and embrace what makes your brain happy.

Links:

Everything I mention in this episode is linked on my blog here:

👉 Read the Blog Here

]]>283f1794-cecf-4003-920f-716c82c249edWed, 12 Feb 2025 05:30:00 -050011:34truefull1212ADHD Masking: Performing ‘Normal’ Is Draining AFADHD Masking: Performing ‘Normal’ Is Draining AFEver felt like you’re constantly performing just to fit in? Like you have to prove you're competent, hold back your energy, or suppress your feelings just to avoid judgment? Welcome to the world of ADHD masking.

In this episode, we’re diving into what ADHD masking is, why so many of us do it, and the toll it takes on our mental, emotional, and even physical well-being.

If you’ve ever felt like you’re losing yourself in the effort to “keep up,” this episode is for you.

Let's Connect:

Website: levelupmyadhd.com

Facebook: www.facebook.com/levelupmyadhd

Instagram: www.instagram.com/adhdadultish/

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>Ever felt like you’re constantly performing just to fit in? Like you have to prove you're competent, hold back your energy, or suppress your feelings just to avoid judgment? Welcome to the world of ADHD masking.

In this episode, we’re diving into what ADHD masking is, why so many of us do it, and the toll it takes on our mental, emotional, and even physical well-being.

If you’ve ever felt like you’re losing yourself in the effort to “keep up,” this episode is for you.

Let's Connect:

Website: levelupmyadhd.com

Facebook: www.facebook.com/levelupmyadhd

Instagram: www.instagram.com/adhdadultish/

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>a9a36dd2-eb9c-4fa8-bfe5-8b20b269fffaWed, 05 Feb 2025 05:00:00 -050014:45truefull1111Tackling Transitions: How to Shift Gears Without Losing MomentumTackling Transitions: How to Shift Gears Without Losing MomentumEver feel like switching tasks is harder than it should be? Like just getting out the door in the morning turns into a full-blown circus act? You’re not alone.

In this episode of ADHD Adult(ish), we’re tackling one of the toughest challenges for ADHD brains: transitions. From stopping one task to starting another, or navigating the chaos of in-between moments, transitions can feel impossible. Fortunately, there are some things we can do to help ourselves.

We'll talk about:

  • Why transitions are so challenging for ADHDers.
  • Practical, ADHD-friendly tips to make transitions smoother, including how to stop, start, and survive the in-between moments.
  • How a simple routine before a transition can make all the difference (yes, that includes packing bags the night before!).
  • That for some reason a coffee mug that says "I literally can't" is a good motivator to start work for me.

Resources Mentioned in This Episode:


Let’s Connect:

What’s your go-to transition hack? I’d love to hear it!

  • Email me at kim@levelupmyadhd.com.

]]>Ever feel like switching tasks is harder than it should be? Like just getting out the door in the morning turns into a full-blown circus act? You’re not alone.

In this episode of ADHD Adult(ish), we’re tackling one of the toughest challenges for ADHD brains: transitions. From stopping one task to starting another, or navigating the chaos of in-between moments, transitions can feel impossible. Fortunately, there are some things we can do to help ourselves.

We'll talk about:

  • Why transitions are so challenging for ADHDers.
  • Practical, ADHD-friendly tips to make transitions smoother, including how to stop, start, and survive the in-between moments.
  • How a simple routine before a transition can make all the difference (yes, that includes packing bags the night before!).
  • That for some reason a coffee mug that says "I literally can't" is a good motivator to start work for me.

Resources Mentioned in This Episode:


Let’s Connect:

What’s your go-to transition hack? I’d love to hear it!

  • Email me at kim@levelupmyadhd.com.

]]>09fd68aa-da93-40b1-8d91-67000975489dWed, 29 Jan 2025 05:00:00 -050021:02truefull1010Ditch the Routine Rules: Building Systems That Work for ADHD BrainsDitch the Routine Rules: Building Systems That Work for ADHD BrainsDoes the word "routine" make you want to run for the hills? I've been there. But what if routines didn’t have to feel like rigid, soul-sucking checklists? In this episode of ADHD Adult(ish), we’re flipping the script on routines and making them ADHD-friendly. I’ll break down:

  • What a routine actually is (hint: it’s not that Pinterest-perfect schedule).
  • Why traditional routines don’t work for ADHD brains — and how we can make them work for us instead of against us.
  • How to create flexible, dopamine-friendly routines that fit into your life as it is right now.

No willpower here. It's about taking small steps, building momentum, and creating routines that make life feel a less chaotic. Let’s do this.

Resources & Links

  • Free Download: ADHD Routine Starter Kit — Includes fillable templates and a 4-week habit tracker to help you build personalized routines that work for your life.
  • Check out more resources at levelupmyadhd.com.

Let’s Connect!

💌 Have a win to share? Email me at kim@levelupmyadhd.com. I’d love to celebrate with you!

📢 If this episode resonated with you, subscribe, leave a review, and share it with someone who could use a little extra support.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>Does the word "routine" make you want to run for the hills? I've been there. But what if routines didn’t have to feel like rigid, soul-sucking checklists? In this episode of ADHD Adult(ish), we’re flipping the script on routines and making them ADHD-friendly. I’ll break down:

  • What a routine actually is (hint: it’s not that Pinterest-perfect schedule).
  • Why traditional routines don’t work for ADHD brains — and how we can make them work for us instead of against us.
  • How to create flexible, dopamine-friendly routines that fit into your life as it is right now.

No willpower here. It's about taking small steps, building momentum, and creating routines that make life feel a less chaotic. Let’s do this.

Resources & Links

  • Free Download: ADHD Routine Starter Kit — Includes fillable templates and a 4-week habit tracker to help you build personalized routines that work for your life.
  • Check out more resources at levelupmyadhd.com.

Let’s Connect!

💌 Have a win to share? Email me at kim@levelupmyadhd.com. I’d love to celebrate with you!

📢 If this episode resonated with you, subscribe, leave a review, and share it with someone who could use a little extra support.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>3b7add7d-57a3-4f3c-a342-9a3f6abf9f94Wed, 22 Jan 2025 05:00:00 -050022:02truefull99Reboot Your Habits: How to Recover When Life Derails YouReboot Your Habits: How to Recover When Life Derails YouBuilding habits can feel like a never-ending battle — especially when you have ADHD. But sometimes, seemingly against all odds, you manage to build some good habits or even — gasp! — a routine! Things are working, everything feels pretty manageable, and then BAM — life hits hard, and suddenly that habit has completely disappeared.

This is a topic that's been on my mind since my routines fell apart over the holidays after being miserably sick for a week. So in this episode, we dive into what to do when your hard-earned habits fall apart and how to recover without the guilt spiral.

We talk about:

  • Evaluating whether a habit still fits your current needs.
  • Starting super small (even tiny) to build momentum.
  • Rediscovering your 'why' for motivation.
  • Shift your self-talk to kindness instead of criticism.

🎧 Listen now and start your habit comeback story!

👉 Don't forget to check out my mini-course: Build Habits That Stick: The ADHD-Friendly System for Creating Lasting Change

]]>Building habits can feel like a never-ending battle — especially when you have ADHD. But sometimes, seemingly against all odds, you manage to build some good habits or even — gasp! — a routine! Things are working, everything feels pretty manageable, and then BAM — life hits hard, and suddenly that habit has completely disappeared.

This is a topic that's been on my mind since my routines fell apart over the holidays after being miserably sick for a week. So in this episode, we dive into what to do when your hard-earned habits fall apart and how to recover without the guilt spiral.

We talk about:

  • Evaluating whether a habit still fits your current needs.
  • Starting super small (even tiny) to build momentum.
  • Rediscovering your 'why' for motivation.
  • Shift your self-talk to kindness instead of criticism.

🎧 Listen now and start your habit comeback story!

👉 Don't forget to check out my mini-course: Build Habits That Stick: The ADHD-Friendly System for Creating Lasting Change

]]>46cc57b2-a637-4f89-bb63-29868d19a079Wed, 15 Jan 2025 05:00:00 -050010:29truefull88Why ADHD Habit-Building Should Be a Team Effort (Not a Solo Grind)Why ADHD Habit-Building Should Be a Team Effort (Not a Solo Grind)Episode Summary:

Have your New Year’s resolutions already faded into a distant memory? You’re not alone! In this episode, we’re diving into how teamwork can make habit-building easier, more effective, and even a little fun.

What You’ll Learn:

  • Why teamwork can help ADHD brains thrive.
  • The power of accountability buddies, body doubling, and shared goals.
  • How to overcome common challenges like guilt, losing momentum, and inconsistent schedules.
  • Fun strategies to make habit-building stick.

Resources:

Ready to team up and tackle your habits like a boss? Visit levelupmyadhd.com to join my mailing list. Share your favorite habit-building strategies or struggles by emailing me at kim@levelupmyadhd.com or find me on Instagram.

And please don’t forget to subscribe, leave a review, hit the notification bell, and share this episode with a fellow ADHDer who could use a little teamwork magic in their life!

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>Episode Summary:

Have your New Year’s resolutions already faded into a distant memory? You’re not alone! In this episode, we’re diving into how teamwork can make habit-building easier, more effective, and even a little fun.

What You’ll Learn:

  • Why teamwork can help ADHD brains thrive.
  • The power of accountability buddies, body doubling, and shared goals.
  • How to overcome common challenges like guilt, losing momentum, and inconsistent schedules.
  • Fun strategies to make habit-building stick.

Resources:

Ready to team up and tackle your habits like a boss? Visit levelupmyadhd.com to join my mailing list. Share your favorite habit-building strategies or struggles by emailing me at kim@levelupmyadhd.com or find me on Instagram.

And please don’t forget to subscribe, leave a review, hit the notification bell, and share this episode with a fellow ADHDer who could use a little teamwork magic in their life!

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>9176fa1d-c4d7-489f-b768-c14ae634dbecWed, 08 Jan 2025 05:00:00 -050015:10truefull77Parenting ADHD Kids When You Have ADHD, Too: Managing the MadnessParenting ADHD Kids When You Have ADHD, Too: Managing the MadnessParenting ADHD kids while managing your own ADHD is no small feat. In this episode, Kim Spangler shares strategies for navigating overstimulation, managing energy levels, and setting realistic expectations for your family.

Plus, she explores the power of connection, from teaching your kids emotional language to repairing after parenting fails. Whether you’re a parent or just someone managing your own ADHD chaos, there’s something here for you.

Connect:


]]>Parenting ADHD kids while managing your own ADHD is no small feat. In this episode, Kim Spangler shares strategies for navigating overstimulation, managing energy levels, and setting realistic expectations for your family.

Plus, she explores the power of connection, from teaching your kids emotional language to repairing after parenting fails. Whether you’re a parent or just someone managing your own ADHD chaos, there’s something here for you.

Connect:


]]>650a70b3-eb78-4db1-a908-8fddf5175537Thu, 12 Dec 2024 15:03:00 -050020:14truefull66Why You Are Not Your ADHD (Plus Side Quests for Nerd Tangents and the Holidays)Why You Are Not Your ADHD (Plus Side Quests for Nerd Tangents and the Holidays)In this episode of ADHD Adult(ish), we’re diving into the chaos of ADHD, the holidays, and how to separate who you are from your symptoms. Inspired by a morning of weightlifting, Dungeons & Dragons, and some good old-fashioned ADHD tangents, we explore:

  • Why we call ADHD “ADHD Man” in our house — and how it helps explain symptoms to kids and adults alike.
  • The importance of understanding ADHD as a reason (not an excuse) for certain struggles.
  • How to separate your ADHD symptoms from your identity and why this shift matters for self-kindness and growth.
  • ADHD, the potential overwhelm of the holiday season, and protecting your mental health.

Plus, a Leroy Jenkins reference and a shoutout to the legendary chaos gremlin Sam Riegel. 🎲✨

Key Takeaways:

  • ADHD symptoms don’t define who you are — they’re just a part of how your brain works.
  • Learning to see ADHD as separate from yourself can make it easier to forgive mistakes, ask for help, and find strategies that work for you.
  • Protecting your mental health during chaotic times (like the holidays!) is essential.

Links:


Let’s Connect!

If you loved this episode, don’t forget to like, subscribe, and leave a review!

💌 Email me at kim@levelupmyadhd.com or find me on Instagram @adhdadultish to share what resonated — or just to geek out about your favorite brand of nerdy awesomeness.

]]>In this episode of ADHD Adult(ish), we’re diving into the chaos of ADHD, the holidays, and how to separate who you are from your symptoms. Inspired by a morning of weightlifting, Dungeons & Dragons, and some good old-fashioned ADHD tangents, we explore:

  • Why we call ADHD “ADHD Man” in our house — and how it helps explain symptoms to kids and adults alike.
  • The importance of understanding ADHD as a reason (not an excuse) for certain struggles.
  • How to separate your ADHD symptoms from your identity and why this shift matters for self-kindness and growth.
  • ADHD, the potential overwhelm of the holiday season, and protecting your mental health.

Plus, a Leroy Jenkins reference and a shoutout to the legendary chaos gremlin Sam Riegel. 🎲✨

Key Takeaways:

  • ADHD symptoms don’t define who you are — they’re just a part of how your brain works.
  • Learning to see ADHD as separate from yourself can make it easier to forgive mistakes, ask for help, and find strategies that work for you.
  • Protecting your mental health during chaotic times (like the holidays!) is essential.

Links:


Let’s Connect!

If you loved this episode, don’t forget to like, subscribe, and leave a review!

💌 Email me at kim@levelupmyadhd.com or find me on Instagram @adhdadultish to share what resonated — or just to geek out about your favorite brand of nerdy awesomeness.

]]>32edab36-e449-4efc-afd2-5d86ad333838Wed, 27 Nov 2024 12:35:00 -050015:14truefull55Why Your Focus Is Failing (and What You Can Do About It)Why Your Focus Is Failing (and What You Can Do About It)Ever wonder why it feels easier to recall the lyrics to every 90s boy band song than to tackle your to-do list? You’re not alone. In this episode of ADHD Adult(ish), we’re diving into the sometimes sneaky culprits that could be making it even harder for you to focus.

From cluttered spaces to skipped meals and those infamous mental browser tabs, I’ll break down the environmental, physical, and mental factors that are wrecking your focus, plus some tips to outsmart these roadblocks.

Resources and Links Mentioned:


__________________________________________

🎙 Love the episode? Make sure to hit subscribe so you don’t miss any future ADHD adulting tips!

💌 Want more? Join my email list for weekly ADHD insights and stories right to your inbox: ⁠Sign up here!⁠

🌐 Interested in learning more about ADHD coaching? ⁠Schedule a free discovery call⁠

]]>Ever wonder why it feels easier to recall the lyrics to every 90s boy band song than to tackle your to-do list? You’re not alone. In this episode of ADHD Adult(ish), we’re diving into the sometimes sneaky culprits that could be making it even harder for you to focus.

From cluttered spaces to skipped meals and those infamous mental browser tabs, I’ll break down the environmental, physical, and mental factors that are wrecking your focus, plus some tips to outsmart these roadblocks.

Resources and Links Mentioned:


__________________________________________

🎙 Love the episode? Make sure to hit subscribe so you don’t miss any future ADHD adulting tips!

💌 Want more? Join my email list for weekly ADHD insights and stories right to your inbox: ⁠Sign up here!⁠

🌐 Interested in learning more about ADHD coaching? ⁠Schedule a free discovery call⁠

]]>9bc3779c-7dd9-4cd7-95c0-32cf19737159Wed, 20 Nov 2024 05:30:00 -050020:39truefull44Taming the Chaos: Managing ADHD Overwhelm Before It Manages YouTaming the Chaos: Managing ADHD Overwhelm Before It Manages YouEver find yourself drowning in half-finished projects, overdue emails, and sticky notes that have become more decor than reminders? Welcome to ADHD overwhelm — where life doesn’t just feel big, it feels impossible.

In this episode, I’m digging into why overwhelm hits us so hard and sharing tips to tackle it before burnout sets in. From unmet needs and people-pleasing to fluctuating energy and working memory mishaps, we’ll cover what leads to overwhelm and how to prevent it.

Resources Mentioned:


__________________________________________

🎙 Love the episode? Make sure to hit subscribe so you don’t miss any future ADHD adulting tips!

💌 Want more? Join my email list for weekly ADHD insights and stories right to your inbox: ⁠Sign up here!⁠

🌐 Interested in learning more about ADHD coaching? ⁠Schedule a free discovery call⁠

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>Ever find yourself drowning in half-finished projects, overdue emails, and sticky notes that have become more decor than reminders? Welcome to ADHD overwhelm — where life doesn’t just feel big, it feels impossible.

In this episode, I’m digging into why overwhelm hits us so hard and sharing tips to tackle it before burnout sets in. From unmet needs and people-pleasing to fluctuating energy and working memory mishaps, we’ll cover what leads to overwhelm and how to prevent it.

Resources Mentioned:


__________________________________________

🎙 Love the episode? Make sure to hit subscribe so you don’t miss any future ADHD adulting tips!

💌 Want more? Join my email list for weekly ADHD insights and stories right to your inbox: ⁠Sign up here!⁠

🌐 Interested in learning more about ADHD coaching? ⁠Schedule a free discovery call⁠

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>01a5bf6f-0dbb-47c0-a189-f8c9cdb72b9aThu, 07 Nov 2024 06:00:00 -050016:39truefull33Making Routines Suck Less: ADHD-Friendly Tips for Habit-BuildingMaking Routines Suck Less: ADHD-Friendly Tips for Habit-BuildingIn this episode of ADHD Adult(ish), we’re tackling one of the biggest frustrations for ADHDers: building habits! Spoiler alert — it may be harder to build habits when you have ADHD, but it’s not impossible. We dive into why your brain might be rebelling against habits, how to approach routines in a way that actually works for your brain, and how to recover your habits when you get off track.

Resources Mentioned:

  • Download my free Quick Wins Playbook: An ADHDer's Guide to Boosting Confidence and Crushing Goals! This guide is full of simple, actionable tips to help you gain momentum and start building habits that stick. Get your copy here.

__________________________________________

🎙 Love the episode? Make sure to hit subscribe so you don’t miss any future ADHD adulting tips!

💌 Want more? Join my email list for weekly ADHD insights and stories right to your inbox: ⁠Sign up here!⁠

🌐 Interested in learning more about ADHD coaching? ⁠Schedule a free discovery call⁠

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>In this episode of ADHD Adult(ish), we’re tackling one of the biggest frustrations for ADHDers: building habits! Spoiler alert — it may be harder to build habits when you have ADHD, but it’s not impossible. We dive into why your brain might be rebelling against habits, how to approach routines in a way that actually works for your brain, and how to recover your habits when you get off track.

Resources Mentioned:

  • Download my free Quick Wins Playbook: An ADHDer's Guide to Boosting Confidence and Crushing Goals! This guide is full of simple, actionable tips to help you gain momentum and start building habits that stick. Get your copy here.

__________________________________________

🎙 Love the episode? Make sure to hit subscribe so you don’t miss any future ADHD adulting tips!

💌 Want more? Join my email list for weekly ADHD insights and stories right to your inbox: ⁠Sign up here!⁠

🌐 Interested in learning more about ADHD coaching? ⁠Schedule a free discovery call⁠

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

]]>3aefdb6d-ed42-4736-8de6-f8b54953a0e3Wed, 23 Oct 2024 13:40:00 -050016:01truefull22Why Adulting with ADHD Feels Like a Dumpster Fire (and How to Start Rising from the Ashes)Why Adulting with ADHD Feels Like a Dumpster Fire (and How to Start Rising from the Ashes)Ever wonder why adulting is so freaking hard with ADHD? Yeah, me too! In this first episode of ADHD Adult(ish), I'm digging into why managing life with ADHD feels like you're juggling 12 things but somehow dropping them all at once.

I'll be sharing a little about my own story and how learning about ADHD helped me stop thinking I just sucked at life. Plus, I’ll walk you through how executive dysfunction plays into the chaos and — most importantly — some things you can actually do about it.


If you’ve ever said “I’ll be a real adult next week” while binge-watching Netflix in pajamas, this episode is for you!

__________________________________________

Resources mentioned in this episode


AI Tools for helping break down tasks:


__________________________________________

🎙 Enjoy the episode? Make sure to hit subscribe so you don’t miss any future ADHD adulting tips!

💌 Want more? Join my email list for weekly ADHD insights and stories right to your inbox: Sign up here!

🌐 Interested in learning more about ADHD coaching? Schedule a free discovery call

]]>Ever wonder why adulting is so freaking hard with ADHD? Yeah, me too! In this first episode of ADHD Adult(ish), I'm digging into why managing life with ADHD feels like you're juggling 12 things but somehow dropping them all at once.

I'll be sharing a little about my own story and how learning about ADHD helped me stop thinking I just sucked at life. Plus, I’ll walk you through how executive dysfunction plays into the chaos and — most importantly — some things you can actually do about it.


If you’ve ever said “I’ll be a real adult next week” while binge-watching Netflix in pajamas, this episode is for you!

__________________________________________

Resources mentioned in this episode


AI Tools for helping break down tasks:


__________________________________________

🎙 Enjoy the episode? Make sure to hit subscribe so you don’t miss any future ADHD adulting tips!

💌 Want more? Join my email list for weekly ADHD insights and stories right to your inbox: Sign up here!

🌐 Interested in learning more about ADHD coaching? Schedule a free discovery call

]]>5848d6a6-7f32-43a8-9160-5f3799eda40bWed, 16 Oct 2024 10:30:00 -050018:38falsefull11Ever wonder why adulting is so freaking hard with ADHD? Yeah, me too! In this first episode of ADHD Adult(ish), I'm digging into why managing life with ADHD feels like you're juggling 12 things but somehow dropping them all at once. I'll be sharing a little about my own story and how learning about ADHD helped me stop thinking I just sucked at life. Plus, I’ll walk you through how executive dysfunction plays into the chaos and — most importantly — some things you can actually do about it. If you’ve ever said “I’ll be a real adult next week” while binge-watching Netflix in pajamas, this episode is for you! __________________________________________ Resources mentioned in this episode AI Tools for helping break down tasks: chatgpt.com goblin.tools __________________________________________ 🎙 Enjoy the episode? Make sure to hit subscribe so you don’t miss any future ADHD adulting tips!💌 Want more? Join my email list for weekly ADHD insights and stories right to your inbox: Sign up here!🌐 Interested in learning more about ADHD coaching? https://zcal.co/levelupadhd/30min⁠ (Schedule a free discovery call)