Episode 2

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Published on:

21st Oct 2024

The Circuits ADHD Changes: Understanding and Supporting Our Executive Functions

ADHD Coach Katherine Sanders

🧡 In this episode of ADHD Powerful Possibilities, Katherine explores the critical role that executive functions play in the daily lives of those with ADHD. We break down how ADHD affects the brain's circuits, especially in areas like planning, emotional regulation, and time management. Then we discuss practical strategies to scaffold and support these executive functions, making them more manageable for those with ADHD.

💫 If you've ever struggled with procrastination, organisation, or emotional overwhelm, this episode offers both insights and actionable tips to help you thrive.

Key Discussion Points:

  • 📋 Executive functions as project managers and air traffic controllers (00:01:12)
  • Katherine explains executive functions in relatable terms, highlighting their role in coordinating the brain’s activities.
  • 🧪 The science behind executive function challenges (00:03:10)
  • Dr. Russell Barkley's definition of executive functions is discussed, along with ADHD's impact on these brain circuits. Barkley describes them as the "who, what, when, how, and why" circuits of the brain. Reference: Dr. Russell Barkley’s Research.
  • 🧐 Working memory difficulties (00:05:07)
  • Katherine shares personal insights about how ADHD affects working memory, which can only hold around 7 pieces of information. She discusses why people with ADHD often struggle to manage these limits.
  • 🧠 The role of the prefrontal cortex in ADHD (00:06:20)
  • ADHD impacts the prefrontal cortex, affecting gray matter volume, which in turn influences planning and emotional regulation.
  • Reference: Castellanos et al. (2002) study on ADHD and gray matter volume. Citation needed: Castellanos, F. X., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with ADHD. JAMA, 288(14), 1740-1748
  • 🔻 Breaking tasks into smaller steps (00:10:29)
  • Practical tip for reducing overwhelm by breaking large tasks into manageable pieces. Katherine recommends using sticky notes to create small, bite-sized steps to overcome emotional overwhelm and procrastination.
  • 😌 Mindfulness and emotional regulation (00:15:10)
  • Katherine discusses the benefits of mindfulness and grounding techniques for emotional regulation, referencing a 2016 meta-analysis by Veehof.
  • Reference: Veehof et al. (2016) meta-analysis on mindfulness and ADHD. Citation needed: Veehof, M. M., et al. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD.
  • 👩🏽‍🤝‍👨🏾 Accountability and demand avoidance (00:15:55)
  • Katherine reflects on the challenges of accountability for ADHD individuals and the importance of maintaining autonomy. She emphasizes the need for equal partnerships in accountability systems rather than a top-down structure.


Join the Function Junction Course:

  • If you're ready to take action on your executive functions, check out Katherine's Function Junction course for personalised strategies to support your ADHD brain.

🧠 https://adhdfunctionjunction.teachery.co/promo-code

✏️ Leave a Review: Found this episode helpful? Please leave a review or share it with someone who might benefit from these insights.

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1. Dr. Russell Barkley on Executive Functions: .

Barkley, R. A. (1997). ADHD and the Nature of Self-Control. New York: Guilford Press.

2. Castellanos et al. (2002) study on ADHD and gray matter volume:

Castellanos, F. X., Lee, P. P., Sharp, W., et al. (2002). Developmental trajectories of brain volume abnormalities in children and adolescents with attention-deficit/hyperactivity disorder. JAMA, 288(14), 1740-1748.

DOI: [10.1001/jama.288.14.1740](https://doi.org/10.1001/jama.288.14.1740)

3. Veehof et al. (2016) meta-analysis on mindfulness and ADHD:

Veehof, M. M., Trompetter, H. R., Bohlmeijer, E. T., & Schreurs, K. M. (2016). Acceptance- and mindfulness-based interventions for emotional regulation in ADHD. Cognitive Behaviour Therapy, 45(1), 5-31.

DOI: [10.1080/16506073.2015.1098724](https://doi.org/10.1080/16506073.2015.1098724)

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About the Podcast

ADHD Powerful Possibilities: New and Late Diagnosis & Beyond
Embracing the Reality Revolution: ADHD strategies, support and research in friendly, easy to understand PG rated episodes
Welcome to ADHD Powerful Possibilities - Here we embrace the reality of ADHD and open the door WIDE to authentic growth and success. This isn't (oh no) another ADHD podcast – it's a revolution in how we approach neurodivergence, social rules and how you can live a meaning-full life for yourself.

🌟 The ADHD Reality Revolution 🌟

Forget empty promises and quick fixes. Here, we go DEEP into the real, sometimes messy, always fascinating world of ADHD. Whether you're newly diagnosed, late-diagnosed, or supporting someone with ADHD, this podcast is your guide to navigating life's challenges with honesty, realism, and self-compassion.

💡 What Sets Us Apart? 💡

1. No Sugar-Coating: We tackle ADHD challenges head-on, acknowledging the struggles while uncovering the hidden strengths you've been ignoring.
2. Evidence-Based Insights: Blending neuroscience, positive psychology, and real-life experience to give you practical, actionable strategies.
3. Anti-Toxic Productivity: We reject hustle culture and embrace sustainable, ADHD-friendly approaches to success, knowing that we are all in need of more support, more rest and more FUN.
4. Inclusive Focus: From teens to adults, women in perimenopause to entrepreneurs – we cover the full spectrum of ADHD experiences.

🎙️ Your Host: Katherine 🎙️

I'm Katherine, your certified ADHD coach and fellow traveller on this neurodivergent journey. Diagnosed with ADHD and Autism in my 40s, I bring over 400 hours of professional training and 20 years of entrepreneurial experience to our conversations. Clients call me the "ADHD nerd version of their favorite aunty" (or mum) – a title I wear with pride!

📚 What to Expect 📚

- Weekly episodes unpacking crucial ADHD topics: from executive function to emotional regulation, time management to shame and resilience.
- Occasional experts, offering diverse perspectives on thriving with ADHD.
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We won't promise overnight transformations or one-size-fits-all solutions. You know that they don't work, because you've already spent enough money on them and still feel stuck.

Instead, we offer:
- A judgment-free space to explore your unique ADHD journey.
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- A supportive community where your experiences are validated and celebrated.

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Remember, your ADHD journey is unique. Here, we go beyond saying that - we celebrate it. Welcome to your ADHD Reality Revolution!

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Katherine Sanders