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Unlocking the ADHD Advantage: 6 Game-Changing Essentials for a Better Life
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In this episode, "Unlocking the ADHD Advantage: 6 Game-Changing Essentials for a Better Life," we dive into practical strategies that can transform daily living with ADHD. From creating structured routines to building a supportive network, these six essential tips are designed to help you harness the strengths of ADHD while minimizing its challenges. Whether you're looking to improve focus, manage time more effectively, or enhance your overall well-being, this episode offers actionable insights that can help you thrive. Tune in to discover how small changes can lead to big improvements in your ADHD journey!
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In this episode, "Unlocking the ADHD Advantage: 6 Game-Changing Essentials for a Better Life," we dive into practical strategies that can transform daily living with ADHD. From creating structured routines to building a supportive network, these six essential tips are designed to help you harness the strengths of ADHD while minimizing its challenges. Whether you're looking to improve focus, manage time more effectively, or enhance your overall well-being, this episode offers actionable insights that can help you thrive. Tune in to discover how small changes can lead to big improvements in your ADHD journey!
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1 The Hidden World of Cognitive Disengagement Syndrome & ADHD 58:55
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Play Later Play Later Lists Like LikedIn this episode of Authentically ADHD, Carmen peels back the curtain on Cognitive Disengagement Syndrome (CDS)—sometimes called Sluggish Cognitive Tempo—to reveal why so many of us with ADHD feel stuck in a fog of daydreams, slow processing, and low energy. After a quick, relatable anecdote about spacing out in a meeting (and the panic that follows), we dive into what CDS actually is: a cluster of symptoms that overlaps with ADHD but isn’t the same thing. You’ll learn how CDS shows up differently than classic inattentive ADHD—think mental “brakes,” mind-wandering marathons, and that overwhelming sense that your brain is running underwater.Next, we explore how CDS can silently sabotage work, relationships, and self-esteem. Carmen shares listener stories—like the person who’s constantly five steps behind in conversations or the professional whose “slow load time” makes presentations feel like climbing Everest. We unpack the neuroscience in digestible terms: what brain networks are under-activated, how dopamine dysregulation plays a role, and why meds that help “hyperactive” ADHD often fall short for CDS symptoms.Finally, we shift to practical strategies. You’ll walk away with at least three tangible tools to test—everything from micro-bursts of movement to reframing your to-do list in ultra-small steps and scheduling “CDS-friendly breaks” before burnout sets in. By the end, you’ll understand that those moments of mental fog aren’t personal failings but part of a hidden ADHD subprofile—and you’ll have a roadmap for bringing more focus, energy, and self-compassion into your life Show Notes: Introduction Hello and welcome! Today, we’re diving into a fascinating and often underrecognized topic: Cognitive Disengagement Syndrome , or CDS. If that name doesn’t ring a bell, maybe its older label will — Sluggish Cognitive Tempo . (Yeah, I know, it sounds like an insult you’d hurl at a slow computer.) In this episode, we’re pulling back the curtain on what CDS really is, why it’s not just “laziness” or ordinary daydreaming, and why experts say it deserves far more attention than it gets. Hook: Ever feel like your brain is running on dial-up internet in a high-speed world? You’re trying to focus, but it’s like there’s a fog inside your head, and everything is moving in slow motion. Your thoughts wander off like they’ve got a mind of their own, and snapping back to reality is a bit like wading through molasses. If you’re nodding along (or if someone you know comes to mind), you might be familiar with what we’re talking about. And if you have ADHD or work with folks who do, you might have seen hints of this “slow-mo” attention state that often hides in plain sight. In this 25-30 minute episode, we’ll cover: what exactly Cognitive Disengagement Syndrome is and its key symptoms (in plain, relatable language), how it overlaps with but isn’t the same as ADHD, why it often gets misdiagnosed as something else (like depression or anxiety), and some practical, real-world tips for managing it. All of that with a professional tone and a little bit of sass — because learning should be engaging, right? So grab a coffee (you might need it for this topic!), and let’s get started. What Is Cognitive Disengagement Syndrome (CDS)? All right, first things first: what on Earth is Cognitive Disengagement Syndrome? In a nutshell, CDS is a term that describes a unique set of attention symptoms — think of it as a “cousin” to ADHD, but with its own personality. It used to be known as “Sluggish Cognitive Tempo,” which frankly sounds like your brain is a slow turtle. No surprise, experts decided to rebrand it to something less snarky and more accurate en.wikipedia.org medvidi.com . Now we call it Cognitive Disengagement Syndrome, highlighting how the mind can seem to disengage from the task at hand. So what does CDS look like? Picture a person (child or adult) who is constantly drifting off into their own world. We’re talking excessive daydreaming, blank staring, zoning out as if the lights are on but nobody’s home additudemag.com . Their mind wanders like it’s on an aimless road trip. They might appear mentally foggy, sluggish in their movements or thinking, and often slow to respond to what’s happening around them edgefoundation.org . Folks with CDS often seem underactive – the opposite of hyperactive – and may be described as lethargic or low energy . You might notice them blinking awake as if they were literally about to nod off, even during activities that aren’t boring for everyone else. In short, their alertness is inconsistent : one moment they’re tuned in, but the next they’ve drifted away on a cloud of thoughts edgefoundation.org . Another hallmark is being easily confused or mentally “fogged.” It’s not that they can’t understand things, but their processing speed is slow. Imagine trying to stream a video with a weak Wi-Fi signal – the content eventually comes through, but it lags. Similarly, a person with CDS might take longer to process information or retrieve memories , leading them to lose their train of thought often en.wikipedia.org . They might say, “Wait, what was I doing?” more times a day than they’d like. And here’s a term researchers use that really nails it: being “internally distracted.” With classic ADHD, people are often pulled by external distractions (every noise, sight, or squirrel outside the window steals their attention). But with CDS, the distraction is coming from inside their own mind – an internal daydream or just a blank fog that is surprisingly hard to shake chadd.org . It’s like their mind’s “attention switch” is set to the off position when it should be on. They may appear withdrawn or apathetic , not because they don’t care, but because their brain isn’t fully engaging with what’s in front of it en.wikipedia.org . This has led others to mislabel them as “lazy” or “not trying hard enough,” which is pretty unfair. In reality, CDS is a genuine attentional problem – one that’s different from typical ADHD and definitely not a character flaw pubmed.ncbi.nlm.nih.gov . Let me give you a relatable example: Think about those mornings when you just can’t wake up, and you stumble around in a coffee-deprived haze. You pour orange juice into your coffee mug and put your car keys in the fridge – your brain just isn’t firing on all cylinders. That’s a bit what CDS feels like all day long for some people. They’re awake, but there’s a persistent grogginess or dreaminess that makes every mental task feel like lifting weights in Jell-O. Now, you might be wondering how common this is. Research suggests that CDS symptoms are not rare at all. In fact, it’s estimated that a significant chunk of people with ADHD – up to 40% of kids, by some estimates – also experience these CDS-type symptoms additudemag.com . And it’s not just in kids. Adults can have CDS as well (even if they never knew it had a name). It’s been observed in roughly one-third of adults diagnosed with inattentive ADHD, for example edgefoundation.org . There are even cases of people who only have CDS without the more classic ADHD traits – they might have gone through life just labeled as the “spacey” or quiet ones. One important note: CDS is not officially listed as a diagnosis in the DSM-5 , the big manual of mental disorders additudemag.com . That means your doctor won’t find “Cognitive Disengagement Syndrome” as a formal label to bill your insurance. But don’t let that fool you into thinking it’s not real. The concept has been studied by psychologists for decades, and there’s a consensus in recent research that these symptoms cluster together in a meaningful way additudemag.com pubmed.ncbi.nlm.nih.gov . In other words, something is going on here beyond just normal variation in attention. So even if it’s not an official diagnosis yet, many clinicians recognize CDS (or SCT) as a very useful description for patients who have this particular profile. To summarize this segment: CDS, formerly known as sluggish cognitive tempo, refers to a pattern of chronic daydreaming, mental fog, slow processing, and low initiative that can seriously affect daily life. It’s like the brain’s engine is always idling in neutral – not because the person is willfully tuning out, but because their brain’s ability to engage is, for lack of a better word, sluggish . Now that we know what it is, let’s talk about how this compares to a condition you’ve definitely heard of: ADHD. How Does CDS Overlap with and Differ from ADHD? If you listened to that description of CDS and thought, “Hmm, some of that sounds like ADHD,” you’re absolutely right. CDS has a lot of overlap with ADHD, especially the inattentive type . Both involve problems with attention, forgetfulness, and maybe looking off into space when you’re supposed to be working. In fact, for years CDS (back when it was called SCT) was thought of as possibly just a subtype of ADHD. Many people with ADHD do have some CDS symptoms and vice versa edgefoundation.org . But here’s the kicker: modern research indicates that CDS and ADHD aren’t identical – they’re more like siblings than twins en.wikipedia.org . They share some DNA, but each has its own quirks. Let’s start with the obvious difference: hyperactivity (or rather, the lack of it). ADHD famously often comes with hyperactivity and impulsivity (at least in the combined or hyperactive-impulsive presentations). Those are the folks who are fidgeting, tapping, jumping out of their seats, acting on impulse – their internal motor runs fast . In contrast, people with pure CDS are the polar opposite of hyperactive . Remember, another term for this was “sluggish” cognitive tempo. Instead of bouncing off the walls, someone with CDS might be melting into the wall, so to speak – quiet, slow-moving, and passive en.wikipedia.org . They’re not blurting out answers in class; they’re the ones who may not answer even when you call on them, because their mind was elsewhere. One researcher humorously noted it’s like comparing a race car (ADHD) to a slow cruiser (CDS) – one’s got too much go, the other not enough . Attention differences: Both ADHD and CDS involve attention problems, but the type of attention problem differs. Here’s a way to think about it: people with ADHD can engage their attention quickly but struggle to sustain it , especially if something isn’t interesting – their attention is like a spotlight that flickers on exciting things but then fizzles out en.wikipedia.org . On the other hand, people with CDS have trouble even getting that spotlight to turn on and lock onto the target in the first place en.wikipedia.org . It’s as if the brain’s ignition switch is delayed. Once they do focus, they might actually be able to stick with it a bit (especially if it’s something captivating), but the hard part is that initial spark of attention. An ADHD student might start their homework and then get distracted by 10 different thoughts and leave it unfinished, whereas a CDS student might sit down to do the homework and spend 30 minutes in a haze, kind of staring at the page not even knowing where to begin. Both end up with not much done, but the mental experience is different. Another difference is processing speed and accuracy . ADHD folks can often think quickly (sometimes too quickly, leading to impulsive mistakes). But someone with CDS processes information more slowly and may be prone to more mistakes because their attention to detail is decoupled or lagging en.wikipedia.orgen.wikipedia.org . Think of it this way: if an ADHD brain is like a flashy smartphone that sometimes loses signal, a CDS brain might be like an older phone that has a constant delay – slower to open apps and occasionally freezes on a screen. Both might drop your call (metaphorically speaking) but for different technical reasons. Memory and retrieval can also feel different. ADHD’s inattention often looks like forgetfulness due to distraction (you didn’t remember the meeting because you were busy thinking about five other things). In CDS, forgetfulness might come from that fog – the information just never fully registered or gets stuck behind a mental cloud. People with CDS often say they feel like they have a “brain fog” or that they’re in a constant daydream, which isn’t typically how someone with classic ADHD would describe their attention (they might say theirs is like a ping-pong ball bouncing around). Now let’s talk mood and motivation overlaps . ADHD is frequently linked with externalizing behaviors – meaning, some with ADHD might have impulsive anger outbursts, act without thinking, maybe develop conduct issues, or lean toward thrill-seeking . CDS, conversely, is more often linked with internalizing tendencies: anxiety, shyness, even depressive feelings en.wikipedia.org en.wikipedia.org . Why? Possibly because being in a fog and struggling quietly can dent your self-esteem or make social life harder, leading to withdrawal. A kid with ADHD might be the class clown or the one getting in trouble; a kid with CDS is more likely to be the wallflower in class who barely says a word. Studies consistently find that CDS-prone individuals are often socially withdrawn and shy, sometimes getting overlooked or ignored by peers en.wikipedia.org . People might think they’re aloof or uninterested, but in reality the person is just slow to respond and not catching the fast-paced flow of conversation en.wikipedia.org . Meanwhile, ADHD kids are hard to ignore – they demand attention, sometimes in not-so-great ways, and can get actively rejected due to disruptive behavior en.wikipedia.org . So, socially, one tends to be invisible (CDS) and the other too visible (ADHD). There’s also an interesting personality distinction noted in research: ADHD is often associated with being reward-seeking and novelty-loving , whereas CDS might come with a higher sensitivity to punishment or a tendency to avoid risks en.wikipedia.org . It’s like ADHD is always pressing the gas pedal looking for something fun, and CDS is hovering over the brake, worried about making a wrong move. This could be one reason we see less rule-breaking behavior in CDS – those individuals aren’t the ones typically running toward trouble; if anything, they’re stuck trying to remember what the next step was. Neuroscience angle (in lay terms): We won’t get too technical here, but it’s worth noting that scientists suspect the brain mechanisms differ between these two conditions. ADHD is often tied to issues with executive functions and inhibitory control (trouble stopping impulses, difficulty with the brain’s “braking system”). CDS seems to be more about a deficit in starting and sustaining cognitive engagement – maybe a lower general arousal or alertness level in the brain. One theory is that different attention networks are involved : ADHD involves circuits that sustain attention and inhibit distractions, whereas CDS might involve circuits that initiate and regulate alertness . From a neurotransmitter perspective, ADHD famously involves dopamine irregularities; with CDS, some researchers wonder if there’s a component of the brain’s arousal system (possibly a norepinephrine angle, since alertness is at issue) – but the jury’s still out. Alright, science hat off now! The key takeaway is that the inattentiveness in CDS qualitatively feels different from the garden-variety ADHD distractibility en.wikipedia.org . Before we leave this section, it’s important to mention: a person can have both ADHD and CDS symptoms together (this is actually pretty common, as we noted earlier). If ADHD is the cake, think of CDS as a flavor of icing that can coat it for some people. Those are the folks who might be especially struggling – for example, they have the hyperactivity or impulsivity of ADHD and the foggy drifting of CDS. On the flip side, there are some who just have one or the other. The overlap has made it a bit tricky in the past for doctors to decide, “Is this a new condition or just part of ADHD?” But recent consensus leans toward CDS being its own construct , not just “ADHD-lite.” In fact, a large meta-analysis of around 19,000 people found that ADHD symptoms and CDS symptoms, while often co-occurring, do factor out as distinct inattention patterns medvidi.com . So, think of them like two circles in a Venn diagram: they overlap in the middle (many people have both), but each also has an area that doesn’t overlap – unique features that the other doesn’t share. In summary, ADHD and Cognitive Disengagement Syndrome are like two different flavors of attention deficit. ADHD is the high-speed, impulsive, “lots of oomph but hard to control” flavor, and CDS is the slow, dreamy, “low oomph, hard to get going” flavor. Both can make school, work, and life challenging, but in distinct ways. Understanding these differences isn’t just academic – it matters because it affects how someone feels inside, and it can guide different approaches to help them. And speaking of that, why is it that so many people with CDS have been flying under the radar or getting mislabeled? That brings us to our next segment. Why Is CDS Often Misdiagnosed (or Missed Entirely)? Cognitive Disengagement Syndrome has been called an “underrecognized” condition – and for good reason. It’s like the introvert at the party of mental health conditions: quiet, not drawing attention to itself, and often misunderstood. Let’s unpack why so many people with CDS get misdiagnosed or overlooked , often as having something else like ADHD, depression, or anxiety. One big reason is history and awareness. Until recently, most clinicians and educators didn’t have CDS on their radar at all. If a child was struggling to pay attention, the go-to thought would be “this might be ADHD” (or if the child was very quiet and slow, maybe “this kid is depressed or has an anxiety issue”). Sluggish Cognitive Tempo, as a term, has been around for decades in research, but it never made it into the official diagnostic manuals statnews.com . So unlike ADHD, which every teacher, parent, or doctor has heard of, SCT/CDS has kind of been the forgotten step-sibling of ADHD. A lot of professionals simply weren’t taught about it. This means a kid showing these symptoms might get an ADHD-inattentive type diagnosis by default, or if they don’t tick enough ADHD boxes, they might just be shrugged off as a “daydreamer” or mischaracterized as having low motivation. Symptom overlap is another culprit. As we discussed, there’s a ton of overlap between inattentive ADHD and CDS. That overlapping 30-50% of cases can be confusing en.wikipedia.org . Many clinicians historically would have just said “well, it’s basically ADHD” and not bother with a separate label. The downside? If it is CDS, the subtleties (like the constant drowsiness or internal thought-wandering) might not be addressed by standard ADHD strategies or medications. But if no one’s distinguishing it, the person might just be lumped under ADHD and left wondering why some typical ADHD advice doesn’t quite fit them. Now, consider how CDS presents behaviorally : these individuals usually aren’t causing trouble. They’re not hyper or defiant; if anything, they’re too well-behaved but mentally absent. Teachers love that they’re not disruptive, so they might not refer them for evaluation as quickly as the kid who won’t stay in his seat. A student with CDS might sit quietly in the back, half-listening, half in La-La Land. They could be struggling massively internally, but because they’re not jumping on desks or failing every test, it slides under the radar. They often get comments like “ needs to pay more attention ” or “ so bright, but doesn’t apply themselves ” on report cards – sound familiar to anyone? Those kinds of comments are classic for undiagnosed attention issues that don’t fit the loud ADHD stereotype. Another reason for misdiagnosis is the similarity to depression or anxiety symptoms . Think about it: if someone is consistently sluggish, low-energy, apathetic, and staring off, a clinician might immediately consider depression. In fact, lethargy and concentration problems are key symptoms of depression as well. Anxiety, especially in kids, can sometimes look like zoning out or being “in their head” worrying. So, it’s easy to see how a person with CDS might get diagnosed with an anxiety disorder or depression when the core issue is actually this attention disengagement problem (though to complicate matters, the person could also be anxious or depressed – those can co-occur). There’s evidence of a strong link between CDS symptoms and internalizing disorders like anxiety/depression cogepderg.com , which means clinicians really have to tease apart: is the daydreaming because of depression? Or is the depression developing because the person is always struggling and feeling out of sync? It can be a chicken-and-egg situation. Misinterpretation by others adds to the mess. Earlier I mentioned people with CDS might be seen as aloof or unmotivated. Let’s double down on that: friends, family, and even doctors can wrongly attribute the behavior to character traits . A child who doesn’t respond quickly or seems “out of it” might get labeled as lazy, shy, or even oppositional (when they don’t follow instructions, not out of defiance but because their mind wandered off). One heartbreaking example comes from a real story: a teenage girl was so quiet and zoned out in class that teachers literally marked her as absent when she was right there in her seat statnews.com . Can you imagine? She was physically present but so mentally checked-out due to CDS that she might as well have been invisible. For years she and her parents thought her issues were just from anxiety and depression. It wasn’t until she stumbled on the term “sluggish cognitive tempo” in an old psych report that things clicked statnews.com statnews.com . Suddenly, the excessive daydreaming, the brain fog – it all made sense as a distinct thing. But it took that long for anyone to connect the dots, because the default assumptions were other diagnoses. There’s also a bit of controversy in the professional community that has affected recognition. Some experts have criticized the push to make CDS an official diagnosis, arguing that it might pathologize normal traits or that it’s just a fragment of ADHD or other disorders edgefoundation.org statnews.com . They worry about overdiagnosis – like, are we going to start labeling every dreamy kid with a disorder? Are pharma companies just looking for the next condition to medicate? These are valid concerns, and it’s good that scientists are cautious. However, the flip side is that by not recognizing CDS, people who truly suffer from it might not get the specific help they need. It’s a fine line. The consensus that has emerged is that while we’re debating the labels, the symptoms are very real and can be seriously impairing edgefoundation.org . So misdiagnosis happens both ways: some get diagnosed with something else incorrectly, and some don’t get diagnosed with anything at all – they’re just “undiagnosed and unhappy.” Finally, the nature of CDS itself can fool clinicians. Since these folks often have some degree of attention capacity (for example, they might do okay in one-on-one situations or when very interested in a topic), their issue might not scream “attention disorder” in a short doctor’s visit. They might not report the hyperactive symptoms (because they have none), so if the practitioner isn’t well-versed in SCT, they might not recognize that a pattern of lifelong “dreaminess” is a sign of an attention-related condition. In adults, this is even trickier: an adult who complains of brain fog might get checked for thyroid problems, anemia, sleep apnea, etc., and if all those are negative, the fatigue and fog might be attributed to stress or depression. Rarely does a doctor say, “Hey, could this be that thing called cognitive disengagement syndrome?” – at least not yet, since awareness is still growing. The result of misdiagnosis or missing the diagnosis? People can go years thinking they’re just bad at life or “lazy.” They internalize a lot of negative self-talk. A kid might grow up being scolded for daydreaming, a teen might get told “you just need to try harder,” and an adult might wonder why they can’t seem to hold onto their thoughts in meetings when everyone else manages fine. It can be frustrating and demoralizing. Some individuals end up on treatments that don’t fully help – for instance, they might be given stimulant medication for ADHD and find that, while it might boost focus a bit, it doesn’t magically clear the fog like it does for a classic ADHD case additudemag.com . Or they might be on antidepressants that help mood but not their spacing-out episodes. The bottom line here is that CDS often flies under the radar . Its sufferers might get diagnosed with something more obvious or nothing at all. The condition is underrecognized in both the medical field and public awareness. That’s why one of my goals today (and the reason you’re still listening) is to shine a light on it. Because once you do recognize it, you can start doing something about it – which is exactly what we’ll talk about next. Up to now, we’ve painted a pretty challenging picture – brain fog, misdiagnoses, feeling overlooked. But don’t worry: this isn’t all doom and gloom. In the next segment, we’re switching gears to something more empowering: practical tips and strategies . If you or someone you care about is dealing with CDS (or heck, even if you just relate to some of this foggy focus stuff), what can be done? How can you manage these symptoms and make life a bit easier? Let’s explore that. Practical Tips for Managing CDS Alright, let’s roll up our sleeves and get practical. Cognitive Disengagement Syndrome can make everyday tasks feel like you’re swimming upstream, but there are ways to manage it and improve your day-to-day functioning. Whether you’re an adult with CDS, a parent or teacher of someone who has it, or just someone listening along for knowledge, these tips will be helpful. We’re going to cover a mix of lifestyle habits, strategies, and supports – essentially, how to give that “sluggish” brain a bit of a tune-up or workaround. Think of it as creating an environment where your brain’s engine has some extra help turning over. Let’s break down some strategies: * Prioritize Sleep and Healthy Habits: This one’s not glamorous, but it’s huge. Since people with CDS often feel drowsy or low-energy , getting consistent, quality sleep is vital. Poor sleep will only pour molasses on an already sluggish cognitive tempo. Aim for a regular sleep schedule and good sleep hygiene (yes, that means putting down the phone at night and maybe actually going to bed on time , a tough ask, I know!). Also, pay attention to diet and exercise edgefoundation.org . Physical activity can temporarily boost alertness – even a brisk walk or a few jumping jacks when you’re feeling foggy can restart the engine. Eating balanced meals and staying hydrated helps too (blood sugar crashes or dehydration can worsen that spaced-out feeling). Some folks find that a bit of caffeine in moderation helps shake off the cobwebs, but be careful not to overdo it, especially if you also have anxiety. Think of healthy habits as the foundation; they won’t eliminate CDS, but they raise your baseline energy and brain health, giving you a fighting chance on those heavy-brain-fog days. * Use External Structures to Stay On Track: If the issue is that your brain disengages internally, one solution is to bring in external engagement. This means using tools and routines to keep you anchored to tasks. For example, timers and alarms can be your best friend. Set a timer for, say, 10 minutes and tell yourself, “I’ll work on this task until the timer rings, then I can pause.” Often, just that little auditory cue and the knowledge of a break coming can help you initiate a task. Visual reminders are great too – post-it notes in key places, a big wall calendar, or phone reminders that pop up with messages like “Hey, are you on task? 🌟”. These act like gentle taps on the shoulder for your wandering mind. Checklists can also be magic: when you’re in a fog, it’s easy to forget steps, so having a checklist (morning routine, work tasks, etc.) gives you a concrete roadmap to follow when autopilot fails. Basically, take what might normally stay in your head (where it can drift away) and put it out into the world where it can cue you. * Break Tasks into Bite-Sized Pieces: One of the cruel ironies of CDS is that starting a task can feel monumentally hard – even if it’s something you want or need to do. So, trick your brain by breaking things down. Micro-tasks are the key. If you have to write an essay, your first task might be “open a document and write just one sentence.” If you need to clean the house, start with “pick up clothes off the floor in one room.” These bite-sized actions seem so small that your sluggish brain might not protest them. Once you start and get a bit of momentum, it’s easier to keep going. And if not – hey, at least you did that one small thing. Sometimes I tell folks with attention issues to use the “five-minute rule”: do a task for five minutes. After that, you have permission to stop if it’s torture. What usually happens is after five minutes, it’s not so bad and you continue. But giving yourself that out at the beginning can lower the barrier to starting. * Engage Interest to Spark Attention: By nature, CDS makes it hard to generate interest or focus out of thin air. So if there’s a way to make a task more interesting, do it. For example, if you need to study or work on something, try turning it into a game or incorporating a topic you love. Some people with CDS find that tying an activity to a strong interest or a novelty helps them engage. If you have to do dull paperwork, maybe play some energizing (but not too distracting) music in the background or use a fun pen – sounds silly, but little tweaks can inject just enough stimulation. Change the scenery if you’re stuck in a fog; sometimes moving to a new location (a coffee shop, a different room) can wake up your brain. Essentially, you’re trying to jump-start your mind by making the external environment more stimulating or appealing. Teachers can use this trick too: if a student with CDS is zoning out during math, maybe relating a problem to that student’s favorite hobby or using a hands-on activity will reel them back in. * Scheduled “Mind-Wandering” Breaks: This one might surprise you, but it can help. If you know you’re going to zone out anyway, try to harness it . Schedule short brain breaks where you actually allow yourself to daydream or chill for a few minutes between work sessions. For instance, work 15 minutes, then take a 2-3 minute “zone out” break – stare at the wall, let your thoughts drift, grab a glass of water. But use a timer to cap it, so it doesn’t turn into an accidental one-hour trance. This way, your brain gets a bit of the wandering it craves, but in a controlled way. It’s like giving the disengagement monster a treat so it behaves for a while longer. * Communication and Cues in School/Work: If you’re an educator or even a manager of an employee who shows these symptoms, a bit of understanding goes a long way. Rather than writing the person off as inattentive or lazy, consider subtle support. For example, a teacher could place the student with CDS near the front (to minimize the physical distance from the action – sometimes just proximity helps pull them back). They might also gently cue the student with a question or a tap on the desk when they see the student drifting – not to embarrass them, but to re-engage them. Providing written instructions in addition to spoken ones can help too, since the student might miss half of what you said while they were busy exploring the galaxies in their mind. For bosses or coworkers, understanding that this person might need an extra nudge or written follow-ups can improve their performance. Open communication is key: sometimes simply saying, “Hey, I have a tendency to zone out – if you see me staring into space, please feel free to check in with me; I’m not doing it on purpose,” can clear the air and invite support instead of criticism. * Therapy or Coaching: Professional support can make a difference. Cognitive-behavioral therapy (CBT) , for instance, can help people develop better organizational habits, challenge negative self-talk (“I’m just lazy/stupid”), and find strategies to stay engaged. Some therapists specialize in ADHD coaching or executive function coaching, which is also very applicable to CDS. They can work on skills like time management, breaking tasks down, and using external systems – kind of like what we’re talking about, but tailored to the individual and with accountability. For kids, working with a school psychologist or counselor who knows about CDS can help them learn classroom strategies and self-advocacy (like asking for instructions to be repeated, or taking brief movement breaks to wake up). * Medication (Case-by-Case): This is a tricky area, and I’ll emphasize talk to a professional for personal advice. Since CDS isn’t officially in the books, there’s no “gold standard” medication for it. However, because of the overlap with ADHD, sometimes stimulant medications (like those for ADHD) are tried to see if they help with focus edgefoundation.org . The results are mixed – stimulants tend to be less effective for pure CDS symptoms than they are for classical ADHD additudemag.com . Some people see a mild improvement in alertness; others don’t notice much change on the foggy daydreaming front. There has been interest in non-stimulant meds too: one example is atomoxetine (brand name Strattera, a non-stimulant ADHD med) which was actually studied in clinical trials specifically for SCT symptoms en.wikipedia.org . It makes sense, since atomoxetine targets norepinephrine, which is related to alertness. The jury’s still out on how well that works; some trials showed modest benefits, others were inconclusive. Additionally, if a person has co-occurring anxiety or depression , doctors might prescribe antidepressants or anti-anxiety meds (which could indirectly help by improving those conditions, though they won’t directly cure the attention issue) edgefoundation.org . It’s absolutely not one-size-fits-all, so medical management has to be very personalized. Importantly, because CDS folk can be sensitive to medication (just anecdotally, a super sluggish system might react differently), any med approach should start low and go slow, under supervision. * Build on Strengths and Interests: This is more of a general life tip, but worth mentioning. People with CDS often have rich inner worlds (all that daydreaming isn’t always unproductive – it can foster creativity!). They might excel in creative arts, imaginative storytelling, or areas that don’t require them to be on a strict, high-speed timeline. Leaning into those strengths can boost confidence and provide a sense of accomplishment that counteracts the negative feelings from struggling in other areas. For example, if your child with CDS loves drawing and can focus when doing art, encourage that and even use it as a gateway to other learning (draw scenes from a history lesson, for instance). If you’re an adult who hyper-focuses on a hobby, schedule that hobby as a reward after doing a less interesting chore. Harness the power of interest as a natural motivator – it’s often the best antidote to disengagement. * Patience and Compassion: Okay, this one’s not a “hack” per se, but it’s important. Managing CDS is a journey. There will be good days where things click, and bad days where the brain fog rolls in thick. It’s crucial for both the person with CDS and those around them to maintain an attitude of patience and understanding. Beating yourself up (“ugh, I’m spacing out again , what’s wrong with me?”) only adds anxiety, which can actually make attention worse . Instead, practice a bit of self-compassion: remind yourself (or your student/child) that this is a real cognitive pattern, not a moral failing. Encourage with positivity – celebrate the small wins (like “hey, you stayed focused for that whole 15 minutes, nice!” or “I managed to finish that report today, go me!”). If you slip up or have a zoned-out afternoon, just reset and try again, rather than dwelling on it. Mental habits of resilience make a big difference in the long run. Whew, that’s a lot of tips – because managing CDS often requires a multi-pronged approach. The key is to create structure and stimulation in the environment to compensate for the internal disengagement, and to take care of the body and mind so that you’re in the best shape to combat those symptoms. And remember, what works for one person might not work for another, so it’s about experimenting and finding the right mix. Some may thrive with a strict routine, others might need variety and novel tricks to stay alert. Keep tweaking and don’t be afraid to ask for help from professionals who understand these challenges. Conclusion: Key Takeaways and Encouragement As we wrap up, let’s hit the high notes of what we’ve learned about Cognitive Disengagement Syndrome (CDS) – and why it matters. First , CDS (formerly sluggish cognitive tempo) is a real phenomenon characterized by persistent daydreaming, mental fog, slow processing, and low energy levels edgefoundation.org . It’s essentially an under-the-radar attention problem where the brain has trouble engaging. It often co-occurs with ADHD but has distinct features that set it apart en.wikipedia.org en.wikipedia.org . Unlike the zippy, impulsive ADHD profile, CDS is the slow burner – internally distracted, not externally hyper. Second , it’s underrecognized. This means lots of people who have it might not even know it, or they’ve been mislabeled with something else. We talked about how it can masquerade as depression or just be seen as low motivation, leading to missed or mistaken diagnoses. Part of the reason is simply lack of awareness historically, and part is the overlap with other conditions. But the tide is turning – in recent years, experts and even support communities (hello Reddit and Facebook groups) have been raising the profile of CDS statnews.com . There’s a growing push to acknowledge that these symptoms, whatever we call them, deserve attention and understanding. Third , because it’s not an official diagnosis yet, there’s no one-size-fits-all solution – but there are ways to manage it effectively. We went through a bunch of practical strategies: getting good sleep, using timers and structure, breaking tasks down, making things interesting, etc. The theme is finding external ways to kick-start or support your focus , since internally it’s hard for you to do it alone. Treatments are often adapted from ADHD approaches, and while meds like stimulants are hit-or-miss, behavioral strategies and accommodations can make a world of difference additudemag.com edgefoundation.org . Now, here are a few key takeaways to remember (consider these your “if you remember nothing else, remember this” points): * CDS is not “just being lazy” or daydreamy – it’s a genuine cognitive pattern . If you experience it, know that you’re not alone or making it up. Decades of research back it up as a legitimate cluster of symptoms that can seriously affect daily life additudemag.com . Validation is important: there’s a reason your brain behaves this way, and it’s not because you’re simply not trying hard enough. * It overlaps with ADHD but isn’t the same . So if you or someone you know has ADHD but always felt something was a bit “different” (like, “I’m not hyper, I’m just spacey”), CDS might be the puzzle piece that fits. Likewise, if ADHD treatments haven’t fully worked, it might be worth discussing this concept with a professional who’s knowledgeable about it. * Underrecognized doesn’t mean unimportant . In fact, because it’s underrecognized, many individuals have suffered in silence or confusion. Bringing more attention to CDS can lead to better evaluations – for instance, comprehensive ADHD assessments are starting to include checks for CDS symptoms chadd.org . More attention also means more research, and hopefully, better targeted treatments in the future. This is a condition that deserves more spotlight, not to create a new fad diagnosis, but to help those who have been falling through the cracks. * Managing CDS is absolutely possible . It may never fully go away (just as ADHD is typically a lifelong condition), but with the right strategies and support, people with CDS can succeed in school, thrive at work, and have fulfilling lives. The playing field might be a bit uneven, but you can level it with tools and help. Some of the most creative, thoughtful, and kind individuals I know have this sort of “dreamy” cognitive style. When they get support and learn how to work with their brain (instead of constantly feeling at war with it), they shine. Before we sign off, I want to leave you with some encouragement . If you identified with CDS from our discussion, you might feel a mix of relief (“finally, this describes me!”) and maybe a tinge of sadness or frustration (“why didn’t I know sooner? Is there something wrong with me?”). That’s normal. Remember: knowledge is power. Simply knowing there’s a name for this pattern can be a huge first step. It means there are others out there like you (indeed, communities are forming, people are sharing their experiences), and it means you can start addressing it more directly. You’re not lazy, or weird, or broken – your brain just runs at a different tempo, and that’s okay. It comes with its challenges, sure, but now you have a playbook to tackle those. For educators and allies listening, I hope this opens your eyes to the quiet student in the back or the employee who seems “checked out” but is actually trying their best behind that blank stare. A little bit of understanding and support from you can make a massive difference in that person’s life. Sometimes it’s as simple as asking, “Hey, I notice you seem distracted – is there anything I can do to help you engage?” or offering to repeat information without judgment. In closing , Cognitive Disengagement Syndrome may not yet have the household-name status of ADHD or anxiety, but it’s very real and it affects a lot of people in profound ways. By bringing it into the light, we take a step towards better care, less stigma, and more empathy for those whose minds wander not out of willfulness, but out of an inborn cognitive rhythm. The more we recognize it, the more research will flourish, and the better we can help folks with CDS not just “get by,” but truly thrive. Thank you for hanging in there through this deep dive. I hope you found this episode informative, maybe a bit entertaining (as entertaining as talk of brain fog can be!), and most of all empowering. If your brain tends to drift away on its own journey, I see you – and now we have a name for that journey. And if you stayed focused through this entire episode… well, maybe we all learned something today! Stay tuned for our next episode, and until then, keep your minds engaged – or if they disengage, now you know how to nudge them back. Take care, and be kind to yourselves. (Sources for factual information in this episode include recent ADHD and psychology research and expert insights, such as ADDitude Magazine, CHADD, and published studies on CDS/SCT additudemag.com additudemag.com en.wikipedia.org en.wikipedia.org , ensuring that our content is up-to-date and evidence-based.) Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 BONUS EPISODE: Love on a Roller Coaster, The ADHD Guide to Spotting Toxic Partners 31:18
31:18 Play Later Play Later Lists Like Liked31:18
Play Later Play Later Lists Like LikedPicture this: You’re on the wildest roller coaster of your life – dizzying highs, sudden drops, and your heart racing. For many of us with ADHD, early romance can feel exactly like that. Our brains light up with excitement and novelty, but those same traits that make us passionate can also leave us vulnerable to toxic relationships. Research shows that adults with ADHD often report childhood trauma and have brains that crave dopamine in high doses. That means the drama of a turbulent partner might feel familiar or even thrilling. As Dr. Gabor Maté puts it, people unconsciously “choose each other with an unerring instinct” for partners who mirror their own unresolved anxieties and pain. In plain terms, ADHD traits plus past stresses can set us up for danger if we’re not careful. Today on Authentically ADHD, we’re peeling back the curtain on why ADHD brains are wired to overlook red flags, and how to recognize and escape toxic dynamics – with a dose of neuroscience, expert insight, and real talk. Impulsivity & Novelty-Seeking For someone with ADHD, new romance can be intoxicating. We crave excitement, and a high-energy partner often delivers. As ADHD experts explain, ADHD often means higher impulsivity and constant novelty-seeking. In one study’s key takeaways, ADHD “can cause increased impulsivity and novelty-seeking behavior — like constantly looking for new and exciting experiences”. In practice, that means you might rush headlong into a relationship without waiting to see the red flags. Dr. Edward Hallowell famously described how a person with ADHD “seldom feels bored”, instantly switching to something new at the first hint of dullness. When a toxic partner offers a rush of drama – extreme highs like bombarding you with affection (love-bombing), followed by sharp criticisms – your ADHD brain gets dopamine hits at every twist and turn. Those dopamine spikes can feel like love, making chaos seem exciting instead of dangerous. For example, imagine texting back instantly without thinking, even when something feels off. Or jumping into serious commitments with someone who’s shown controlling behaviors, simply because the initial chemistry is overwhelming. That’s ADHD impulsivity and thrill-seeking at work. We’re more likely to mistake high drama for passion. But remember: healthy relationships can be dynamic too, with steady excitement that builds trust, not tension. As one ADDitude expert notes, treating your ADHD through therapy, medication, or coaching can diminish the craving for those unhealthy dopamine hits, helping you choose more stable love over wild rides. Hyperfocus on the Wrong Partners It’s no secret: we can intensely fixate on a new crush. In ADHD terms, this is hyperfocus – pouring all our attention into one person. Early in romance, that means calling, texting, planning every detail together in a way that feels magical. But there’s a catch. As ADDitude editors point out, people with ADHD “feel emotions intensely and might hyperfocus on their partner, especially at the outset of a new, exciting relationship”. In practice, we hang on every word they say, overlook snide comments, and rewrite our own friend’s concerns as jealousy or misunderstanding. For instance, imagine the first few weeks with a new partner: your ADHD brain is 100% engaged. They text, you reply lightning-fast. They cancel plans unexpectedly, and you shrug it off because you’re so grateful to have their attention at all. That hyperfocus can blind us to manipulation. We might stay up all night chatting about their life story – even the parts that don’t add up – or excuse their mood swings because we’re convinced this time they really get us. In short, hyperfocus makes us all in right away. Unfortunately, that’s exactly when a toxic partner is most charming. The downside: once the infatuation fades, the problems you missed can hit hard. Emotional Dysregulation & RSD If romance hits a rough patch, ADHD brains react strongly. Many of us experience big emotions and mood swings that non-ADHD folks don’t. This is by no accident: researchers like Dr. Russell Barkley show that emotional impulsiveness and deficient emotional self-regulation (DESR) are integral to ADHD. In plain terms, we can swing from zero to a hundred easily. One ADHD expert put it simply: many adults with ADHD “experience big emotions, and such intense emotions can easily destabilize even the strongest partnerships”. You might cry for hours over a forgotten text, or erupt in anger if you feel left out. On top of that, ADHD comes with something called Rejection Sensitive Dysphoria (RSD). RSD means we feel rejection or criticism as emotional pain so intense it’s almost physical. Even a partner’s mild critique might feel like a punch to the gut. Picture this: your partner says, “Maybe you should try to be on time,” and suddenly you’re convinced they’re plotting to dump you. That fear triggers panic; you obsess over what you did wrong all night. RSD can make us paranoid about losing someone, even if they haven’t shown real signs of leaving. As one therapist explains, this leads some of us to overreact or interpret neutral acts as intentional hurt. The result? Emotional turmoil in the relationship. You may push back fiercely, cry uncontrollably, or withdraw completely, depending on the day. A toxic partner often intentionally amplifies this – a small critique from them can send you spiraling, which they then dismiss as irrational. Meanwhile, your inability to regulate means you keep doing exactly what angers you or makes you sad. Over time, the ups and downs can leave you feeling drained and doubting your sanity. Next up we are talking Boundaries, low self trust, fear of abandonment & misinterpreting social cues and of course some tips on how to spot the red flags and feel more empowered, but first a word from our sponsors…. ********************course AD, patreon & FOCUSED ************** Executive Dysfunction and Boundaries Another ADHD truth: our executive functioning – planning, organizing, self-control – can be a major challenge. In relationships, this often shows up as forgiving and forgetting where we shouldn’t. We struggle to keep track of agreed boundaries. If our partner sets a rule and then crosses it, we might not recall our agreement clearly, or our impulsivity makes us give in. We might be hyper-organized about work but completely miss that we promised to stay home for the night. According to relationship researchers, the ADHD symptoms that commonly impact love include inattention, forgetfulness, impulsivity, and disorganization. These can make our partners feel like we’re unreliable or distracted (even if we aren’t trying to be). For example, you might forget to call back, miss important dates, or say something impulsive without meaning to. In a toxic dynamic, an abusive partner may use this “flakiness” as more fodder: “You never care!” they might snap, and you believe it. If you’ve already agreed on a boundary, then your executive funk sets in, you slip, and they use that slip-up against you. Imagine a scenario: Your partner says you’re not allowed to have certain friends, but because you forgot the rule, you slip into a group chat. They find out and accuse you of betrayal. You try to organize a simple date night to save the peace, but you overcommit and then drop the ball. Each mistake feeds into a narrative that you are the unreliable one. In reality, ADHD makes it hard to maintain consistency, and a toxic partner will exploit every mix-up. Low Self-Trust and Fear of Abandonment After so many mistakes and misunderstandings, our self-trust can plummet. We start to doubt our instincts. If every relationship feels doomed or everyone seems angry at us, we might think “There must be something wrong with me.” That’s a dangerous trap. People with ADHD often develop a deep-seated fear of abandonment – a terror that if we speak up or leave, we really will end up alone. This fear is fueled by a history of feeling rejected or criticized (or even trauma) early in life. Dr. Maté’s insight is revealing here: “Couples choose each other with an unerring instinct for finding the very person who will exactly match their own level of unconscious anxieties and mirror their own dysfunctions…”. In other words, we often (unconsciously) pick partners who resonate with our own pain. If you grew up feeling dismissed or unsafe, you might be drawn to someone who keeps you just anxious enough to feel something. Once in that relationship, the fear of losing them can become paralyzing. You worry that no one else would put up with you, so you stay and ignore the issues. This matches what many therapists see: ADHDers, already vulnerable after feeling misunderstood for years, often fear that demanding respect means losing love. On top of that, people with ADHD frequently have low self-esteem because of a lifetime of “you’re late, you forgot, you didn’t finish.” Dr. Ari Tuckman and others note that ADHD can come hand-in-hand with low confidence and negative self-talk. When that combines with RSD, any threat of breakup feels like confirmation that we’re worthless. A toxic partner can pick up on this. They may say, “If you left, you’d be alone forever,” or even gaslight you into thinking you are the problem. We’re vulnerable to believing them. Misreading Manipulation & Social Cues Here’s another twist: ADHD can make social cues tricky. Many of us are extremely empathetic and assume people are good. At the same time, we can be so distracted that subtle manipulations fly under our radar. A partner might gaslight (“You imagined that, I never said that”) or shift blame, and we might miss or excuse it. We might rationalize their behavior (“He’s just stressed”) when an outsider sees it’s abuse. Sadly, this combination – empathy plus distractibility – can make us targets for manipulation. A toxic partner counts on us missing their red flags, and often we do. For example, if they love-bomb you (“You’re perfect!”) one day and slam you (“You’re crazy!”) the next, your ADHD impulses might focus only on the highs and forget the lows until they hit you like a ton of bricks. If your partner hints at being jealous or controlling, you might interpret it as passionate love instead of a warning sign. This isn’t your fault – it’s how ADHD can paint a rosier picture in the moment. The key is to learn the difference between passion and poison. Spotting Red Flags and Self-Empowerment Let’s pull this together with some practical steps. The good news: knowing these patterns is the first step to breaking them. Here are some red flags to watch for, especially if you have ADHD: Love-bombing & devaluation: If someone showers you with affection one moment and dismisses you the next, that intense cycle is toxic drama, not true intimacy. Gaslighting: If you constantly feel confused or like you’re crazy about reality, that’s a major red flag. ADHD brains already second-guess ourselves; don’t let someone else add fuel. Disrespecting boundaries: If your “no” or your limits are ignored or mocked, that partner is not respecting you. That’s abuse, not just a “quirk.” Consistent disrespect: Small insidious things (rolling eyes, insults, taking you for granted) add up. ADHD people may brush them off, but ask yourself, “How would I feel if a friend said these things?” Excessive drama: An ongoing soap opera of breakups and makeups is not love, it’s manipulation. Your brain might crave the adrenaline, but it’s unhealthy. Knowledge is power. As one ADDitude article recommends, recognize the signs early and treat your ADHD – with coaching, therapy, medication or all three. Managing your ADHD symptoms can help clear the fog: you’ll have better impulse control, greater emotional balance, and a more realistic view of your partner. Also, remember: you deserve consistency and respect. It’s okay to set firm boundaries and stick to them. Practice saying “no” in low-stakes situations so it’s easier when it counts. If you notice your anxious ADHD brain is saying things like “If I leave, I’ll never find anyone,” remember the facts: Some relationships truly are meant to last a season, and letting go is not a failure. As one expert bluntly puts it: “Leaving doesn’t mean you wasted time… Leaving is always an option”. Empower yourself by remembering that the right person will value your kindness and passion – not exploit it. In closing: ADHD gives us wonderful strengths (creativity, empathy, energy), but it also comes with vulnerabilities in love. By educating ourselves about how our brains work, listening to experts, and sharing experiences, we can spot toxic patterns before they take hold. You are worthy of a healthy, respectful love. Keep your eyes and heart open, trust your gut, and never forget – you’re not alone on this journey. Thats all I have for now, stay authentic and we will talk soon! Linktree: https://linktr.ee/carmen_irace Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1 Sources: Scientific insights in this episode are drawn from ADHD experts and research, ensuring our advice is grounded in what the specialists say. (Images courtesy of licensed resources.) Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
Today, we’re diving into the world of AuDHD – a unique neurotype that combines both Autism and ADHD. This blog post will unpack why your brain might feel sluggish, how overstimulation can quickly spiral, and how sensory overload interferes with communication. We’ll also take a closer look at Polyvagal Theory, a scientific concept that explains how your body reacts to stress – and why that reaction feels so intense for those of us with AuDHD. And don’t worry – we’ll finish things off with practical strategies to manage sensory overload, all backed by research and neuroscience. Processing Speed in AuDHD: Slowed But Not Stopped Let’s kick things off with processing speed – the ability to take in information, understand it, and respond. For those with AuDHD, this doesn’t always happen at lightning speed. Autistic processing speed: Many autistic individuals describe their thoughts as moving through molasses, not because they're slow, but because every detail stands out. In fact, research shows that autistic adults consistently perform slower on cognitive tasks, such as symbol search or coding tasks, than their neurotypical peers. This isn’t about intelligence – it’s about how your brain allocates attention. When the brain is processing a million sensory details, it has fewer resources to devote to thinking and responding. ADHD processing speed: ADHD adds another layer. People with ADHD often experience something called "sluggish cognitive tempo," meaning their minds wander, feel foggy, and take longer to complete tasks. This is especially true when there are multiple steps or a need for quick reactions. ADHD brains struggle to process quickly when distracted by the world around them. When you combine autism and ADHD – AuDHD – the challenges multiply. An AuDHD brain might analyze one piece of a problem deeply (a strength), but then struggle to move on to the next step. Or you may find yourself mentally fatigued after filtering distractions for just a few minutes. The result? Mental fatigue and frustration. Think of trying to work on a puzzle while the TV is blaring, someone’s talking to you, and the dog is barking. Your brain is juggling too much, so everything takes longer. The takeaway: Processing speed can feel slow in AuDHD, but it’s not about being “slow” – it’s about the brain working harder to process sensory information and complete tasks. Sensory Overload: Why Everything Feels Like Too Much Next, let’s talk about sensory overload. For many people with AuDHD, everyday environments can quickly become overwhelming. The world feels too loud, too bright, and too busy. Research points to sensory gating – the brain's ability to filter out irrelevant stimuli. In neurotypical brains, unnecessary sensory input (like background noise) is ignored. But in autism, there’s a deficit in sensory gating, meaning the brain fails to filter out irrelevant or background stimuli. Sounds that others don’t notice – the ticking of a clock, the hum of a fluorescent light – feel like they’re blaring in your ears. On the ADHD side, things are no better. ADHD brains are bombarded by all sensory input because they have trouble filtering distractions. If you imagine your brain as a radio, a neurotypical brain might tune in to one station and block out static. An ADHD brain often has many stations playing at once – all competing for attention. Put both neurotypes together, and you get sensory overload. A gentle hum becomes unbearable, bright lights become blinding, and even the smallest sensory details can cause distress. The result? Overstimulation. One person with AuDHD might describe it as, “The world is speaking all at once, and I can’t make it stop.” This overload can trigger panic or anxiety – even if there’s no real threat. Story: The Café Overload Imagine this: Alex, who has AuDHD, goes to a coffee shop with a friend. There’s music playing, espresso machines whirring, people chatting, and flickering candles. For most people, these sounds might blend into the background. But for Alex, every sound and sight hits like a drum. The coffee grinder is unbearably loud. The flickering lights are dizzying. Even the wallpaper feels like it’s spinning. Alex starts to feel overwhelmed. Heart racing. Ears ringing. Brain foggy. They’re no longer able to focus on the conversation, and they don’t have the mental energy to process the noise and the people. This is sensory overload in action: everything becomes too much, and Alex’s brain simply shuts down. The body’s autonomic nervous system (ANS) – our stress response system – kicks in, signaling that something is wrong. Even though Alex is safe, the body’s reaction is the same as if they were in danger. This leads us to Polyvagal Theory. Communication Challenges During Sensory Overload So, what happens when we try to communicate under these conditions? If your brain is overwhelmed with sensory input, there’s little energy left for understanding language or speaking. Verbal processing becomes nearly impossible. You might hear your name being called, but you don’t register it because your brain is busy filtering out all the noise around you. Research on autism shows that even when a person hears their name in a noisy environment, their brain may not respond, especially if they have limited verbal ability. For someone with AuDHD, ADHD makes it even harder to focus on the conversation when distractions are everywhere. So, you might be physically present in a conversation, but your attention is being hijacked by the flickering light or the pattern on the wall. Suddenly, the words don’t make sense, and the world feels fuzzy. Autism Speaks describes this as a “shutdown” – when your brain stops processing speech and communication because it’s too busy trying to manage sensory overload. For many, this results in dissociation: feeling out of touch, like you’re not part of the conversation. In short: Communication suffers during sensory overload. It’s not laziness or avoidance – it’s your neurobiology at work. The brain simply doesn’t have the resources to handle multiple sensory inputs at once. The Nervous System and Polyvagal Theory Let’s take a closer look at Polyvagal Theory, a concept developed by Dr. Stephen Porges. This theory helps explain why sensory overload leads to shutdown or panic. The theory identifies three states your body can be in: Ventral Vagal State (Safe/Social): This is when your body feels calm and connected. When this system is activated, your heart rate and breathing are steady, and communication happens easily. Sympathetic State (Fight/Flight): When a threat is detected (even something as small as a loud noise), the body shifts into “fight or flight” mode. Your heart rate increases, your body prepares to react. Dorsal Vagal State (Freeze/Shutdown): If the threat feels overwhelming and there’s no escape, the body enters “freeze mode.” This is where your heart rate and energy levels drop, leading to shutdown. The body feels numb, and you might struggle to speak or move. For those of us with AuDHD, sensory overload can push us into fight/flight or freeze mode. The body’s stress response system takes over, shutting down other functions like speech and decision-making. You might feel like you’re being “attacked” by noise, lights, and sensations, even though there’s no actual threat. Understanding Polyvagal Theory shows us that this response is natural – and not your fault. Coping Strategies for Sensory Overload Now that we understand the science, let’s talk about strategies to manage sensory overload and slow processing speed. These tools can help reset the nervous system and reduce stress: Modify Your Environment: Dim the lights, wear sunglasses indoors, or use noise-canceling headphones to reduce sensory triggers. In a busy setting, head to a quieter corner or play white noise to mask disruptive sounds. Use Sensory Tools: Keep items like weighted blankets, stress balls, or fidget toys on hand. These can help provide calming feedback and redirect attention away from overwhelming stimuli. Take Sensory Breaks: When you start feeling overloaded, take a break. Step outside, do some gentle movement, or engage in deep breathing exercises to reset your body and mind. Communicate Your Needs: If you’re in a situation where you’re struggling to process information, let people know. Simple phrases like “I need a moment to think” can help others understand when you’re overwhelmed. Final Thoughts AuDHD is a complex neurotype that combines the traits of both autism and ADHD. This makes for a brain that processes information slowly, struggles with sensory overload, and sometimes finds communication challenging. But understanding the science behind it – especially concepts like Polyvagal Theory – can help us make sense of these experiences. The key takeaway is: You are not alone, and it’s okay to need extra time, breaks, or accommodations. By learning to recognize the signs of sensory overload and slow processing speed, we can better manage our environment and our reactions. Remember: It’s not about “fighting” your brain – it’s about learning to work with it. With patience, understanding, and the right tools, you can navigate the world in a way that feels more manageable and less overwhelming. Thank you for reading! If this post resonated with you, share it with others who might benefit. You’ve got this. Until next time, take care of yourselves and each other! Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 Why We Ghost: ADHD, Social Avoidance & the Neuroscience Behind Ghosting 37:11
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Play Later Play Later Lists Like LikedIn this episode of Authentically ADHD , we dive deep into a behavior that many ADHDers know all too well: ghosting. Whether it's avoiding difficult conversations or disappearing unexpectedly from social situations, ghosting isn't about lack of care—it's about how our brains process and react to emotional stress. Carmen explores the neuroscience behind social avoidance in ADHD, explaining how executive dysfunction, emotional intensity, and dopamine dynamics contribute to the impulse to withdraw. Through a blend of science and real-life anecdotes, this episode reveals why ADHD brains struggle with navigating challenging interactions and how this can lead to patterns of avoidance. Carmen then shares practical, science-backed strategies for managing social avoidance, including recognizing triggers, developing communication scripts, utilizing time management techniques, practicing mindfulness, and building supportive networks. By the end of the episode, listeners will have actionable tools to improve their communication skills and foster healthier, more understanding relationships. Tune in for a compassionate exploration of how ADHD affects social behavior and why it's time to stop ghosting—and start engaging with confidence. show notes with minutes Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 ADHD & Autism in Daily Life: Neuroscience, Stories, and Strategies 43:47
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Play Later Play Later Lists Like LikedTranscript: Welcome to today’s episode! We’re diving deep into ADHD and autism – what makes them unique, where they overlap, and how they shape day-to-day life. We’ll mix neuroscience, the latest research, and real-life stories to make it all click. This show is for neurodivergent adults, and also parents and educators who want to really understand what living with ADHD and autism can be like. Imagine sitting in a meeting: the clock ticks, but your mind is racing on a thousand other things. Or being at a loud party and feeling every light and sound press in on you. Those are snippets of how ADHD or autism can feel. For anyone with these conditions (or both), life can be a wild ride of challenges and unique gifts. But you’re not alone – there are science-backed ways to cope and even thrive. In recent years, brain science has been uncovering secrets about ADHD and autism. Researchers use brain scans and cognitive tests to see how neurodivergent brains work differently. We won’t get lost in jargon, but the gist is this: ADHD often involves lower activity in brain areas that handle focus, planning, and impulse control – think of it like having a very fast car with weak brakes. Autism often involves brain circuits that are finely tuned, noticing patterns and details that others miss, but also picking up sensory inputs very intensely. So, one brain might crave novelty while needing a tight routine, the other might detect every background sound. Knowing this biological side helps make sense of everyday experiences. ADHD: A Brain That Zigs When Others Zag ADHD, or Attention Deficit Hyperactivity Disorder, shows up as three main quirks: * Trouble sustaining attention: Daydreaming or being easily distracted, missing details. * Impulsivity: Acting or speaking without thinking it through (like blurting an answer or grabbing the last slice of pizza on a whim). * Hyperactivity: Feeling restless or fidgety, like you have to move even when you’re sitting still. Some people call the ADHD brain “a race car with fuzzy brakes.” Neuroscientists tell us ADHD brains often have lower levels of neurotransmitters like dopamine and norepinephrine, especially in the prefrontal cortex (the area acting like the brain’s CEO). That makes it harder to plan, stay organized, or resist impulses. For example, you might forget appointments, interrupt conversations, or feel like you have to pace when sitting. On the flip side, ADHD brains can hyperfocus on things they love. Picture an editor sitting at a cluttered desk. The sound of typing is soothing… until a stray light catches the editor’s eye. Suddenly they are deep in a Wikipedia spiral about vintage computers and forget the report due tomorrow. They laugh later: “I meant to write one paragraph and ended up learning about floppy disks for two hours!” Hyperfocus isn’t guaranteed, though. Often tasks we have to do feel like a slog, and we procrastinate until the deadline hits. Then, under panic, our brain goes into overdrive – a burst of productivity called “crunch mode.” It’s like living with an internal pressure cooker: long periods of low simmer, then sudden high heat to get things done. Emotionally, ADHD can feel like riding a rollercoaster. You might feel frustration or embarrassment about symptoms (like always losing your keys or blurting out something inappropriate). Anxiety and low self-esteem are common too, especially if you’ve been scolded or misunderstood a lot. But knowing the brain science behind ADHD brings relief: it’s not laziness or a character flaw, it’s biology. And that matters, because it means there are ways to help and work with your brain. Autism Spectrum: Sensory Worlds and Special Interests Autism (Autism Spectrum Disorder) is also a brain difference – but it shows up differently. Key traits include: * Social communication differences: Difficulty reading facial expressions, understanding tone of voice, or navigating small talk. * Repetitive behaviors and routines: Craving sameness, following strict routines, or repeating certain movements (like hand-flapping or lining things up). * Sensory sensitivities: Being bothered by loud noises, bright lights, strong smells, scratchy clothing, or certain tastes. Imagine the brain as a radio receiver. In many autistic people, the dial picks up everything at full volume. So a buzzing neon light or a faint background hum can feel overwhelming. Scientists sometimes talk about an imbalance of excitation and inhibition in the autistic brain – in plain terms, sensory signals can all flood in without enough “filter.” This means autistic people notice fine details (that spider web, that slight pattern in wallpaper) but can be easily overloaded by a busy environment. Anecdote: Take Alex, an autistic architect. She describes going to a big family gathering: “The buzzing lights and overlapping conversations felt like waves crashing on me,” Alex says. “I had to step outside and put my headphones on to avoid a meltdown.” This is common: when too many signals hit at once, an autistic person might feel panic, shutdown, or even a meltdown (an intense emotional response). If things calm down, it’s like a storm passing – but the confusion and stress can last for hours after. On the plus side, autism often brings intense interests and superb focus on details. That same Alex can spend hours perfecting a building design or spotting the tiniest crack in a wall that others wouldn’t see. Many autistic people excel in fields that match their special interests – like science, art, math, or technology – because they’re deeply passionate and not easily bored. Socially, autism can look like missed cues. You might overhear, “Why don’t you just look people in the eye?” without realizing eye contact might feel painful or distracting. Or you might get puzzled advice like “don’t take that literally,” when you really did mean exactly what you said. Brain imaging shows autistic folks often use different brain networks for social processing, so it can feel like navigating a conversation in a foreign language. That’s okay! With understanding and support, autistic people often learn communication tricks that work for them. Where They Overlap: AuDHD and Shared Traits It turns out ADHD and autism often go together. Research suggests about half of autistic people also meet criteria for ADHD. Some folks even say they have “AuDHD” (autism+ADHD). If you have both, traits can blend in interesting ways. ADHD might add impulsivity and distractibility, while autism adds sensory needs and craving routine. One person described it like this: “My ADHD mind signs me up for more than my autistic brain can deliver at times.” It’s a classic tug-of-war: part of you craves structure, part of you craves novelty. Many with both report feeling like a “walking contradiction” – wanting predictability but also getting bored by too much predictability. Shared challenges can include: * Executive function struggles: Both conditions can make organizing tasks, planning ahead, or switching activities hard. It can feel like your brain’s to-do list app keeps crashing. * Sensory quirks: While sensory overload is famous in autism, ADHDers can also be sensitive (or sometimes under-sensitive) to sensory input. Both might need fidget toys or headphones to stay comfortable. * Emotional intensity: Both ADHD and autism are linked to higher anxiety, mood swings, or “meltdowns.” The brain chemistry and life stressors (feeling different, facing stigma) both play a role. * Trouble with transitions: Starting or stopping tasks can be super hard. You might think you can drop one activity and switch to another on cue, but often it feels like a gradual drift or a sudden jolt instead. Think of having both as juggling snowballs in a windstorm. For example, imagine someone with both ADHD and autism. They love a morning routine of coffee and crosswords, but if they miss that coffee (coffee catastrophe!), their ADHD brain causes a frantic search for the mug while their autism makes every change feel like a crash. If they try a new latte shop (novelty alert!), the ADHD part is excited but the autism part panics over the unpredictable ordering system. It’s tricky. However, there are strengths too. Many people with AuDHD report creativity and unique problem-solving. They often see details and big patterns at once. For example, they might notice a statistic (detail) and also have a wild new idea (big picture) about it. The key is managing the quirks to let those superpowers shine. Daily Life Impact: Emotions, Thinking, Social, and Work Living with ADHD and/or autism can color every part of life. Let’s break down some common areas: Emotionally Living with ADHD or autism can feel like having an emotional accelerator and brake pedal that sometimes fail. You might swing quickly from excitement to frustration. Frustration and anxiety often come from feeling misunderstood or not in control. Little surprises (a canceling a plan, a sudden noise) can trigger big reactions. If you’ve been punished for symptoms out of your control, you might have long-standing low self-esteem. Remember: getting emotional about these challenges is normal. It helps to remind yourself that meltdowns or outbursts are signals — your brain’s way of saying it needs a break or some support, not proof that you’re failing. After the episode, self-care and a bit of self-compassion (“That was tough, but I survived”) can help you recover and learn. Many neurodivergent people use humor as a lifesaver. Joking about “my ADHD brain is like a puppy on espresso” or “my daily meltdown wardrobe” can help talk about tough stuff more easily. Sometimes laughing at ourselves (gently, not harshly) reminds us that everyone has quirks. Cognitively Neurodivergent minds often have a unique thinking style — like a maze and a playground at once. Here are a few common cognitive features: * Attention: ADHD means your attention is selective. You might ignore something boring (like scrolling through your phone in a dull lecture) and yet get laser-focused on something else (like planning the ultimate pizza toppings). Autism, too, can involve deep focus — on a special interest, that same lecture if it’s on your passion topic, or even on everyday details most people miss. In either case, switching gears can be hard. Interrupting deep thought to do something mundane is like a rude alarm clock that nobody asked for. * Memory & Organization: These brains may misplace keys, appointments, or even thoughts. Working memory feels like a leaky bucket — once a distraction hits, stuff goes out. You might set a reminder on your phone, forget about it five minutes later, then panic when the date passes. Or you keep 100 tabs open in your brain, and sometimes one of them quietly closes without telling you. This isn’t forgetfulness; it’s the brain’s attention and memory systems juggling too much. * Processing Speed: Some people think very fast (“see” many thoughts at once), others very slowly, or even seem to “lag” when switching tasks. For example, someone might need extra time to formulate an answer in conversation, even if they could write it perfectly later. Don’t mistake a short pause for a problem with intelligence — it’s just how the mind processes information. Social Life Navigating social waters can be bumpy for ADHD and autism, but there are ways to manage. For example: * Social Cues: Autistic folks might miss a sarcastic tone or not get why everyone laughed. ADHD folks might interrupt without meaning to or blurt out irrelevant stuff. Both can accidentally seem “awkward” or “rude” when really they just didn’t pick up cues. One trick is to be upfront: it’s okay to say, “Hey, I have ADHD/autism, sometimes I need a little extra time or clarity.” Often people are understanding if they know. * Friendships: You might find yourself drifting between friend groups or feeling out of sync. It’s common to form one very close friendship rather than a big circle. That’s fine! Focus on quality over quantity. Some neurodivergent people prefer one-on-one hangouts or quiet meetups rather than crowded parties. * Support: Having friends or family who “get it” makes a huge difference. Find people (even online) who understand ND humor and vibe. Parents and educators, it helps to show kids or teens examples of famous or everyday people who are thriving with ADHD/autism, so they know they’re not alone. Work and School In jobs and classes, ADHD and autism present both challenges and strengths. Many ND people become A+ in their passion subjects but struggle in areas they find boring or disorganized. The good news is, accommodations can help: * Structure and Environment: If possible, pick a study or work spot with fewer distractions. Use earbuds with soft music to drown out noisy offices. Request a quiet corner, noise-canceling headphones, or flexible deadlines when allowed. Small adjustments (like a fidget tool hidden in your pocket or a standing desk) can help channel hyperactivity or sensory needs. * Time Management: Tools are your friends – planners, calendars, reminder apps. Break big projects into bite-size tasks. For example, don’t just have “write paper” on the list; break it into “outline ideas,” “write intro,” etc. This reduces overwhelm and gives you little wins. * Leaning In on Strengths: ND people often excel in roles that align with their brains. An ADHD person might do great in a fast-paced, varied job (like first responder or entrepreneur). An autistic person might shine in coding, design, or research. If you can steer your career or course toward your interests, motivation often comes naturally. * Advocacy: Don’t be afraid to ask for help. Schools often have services for ADHD/autism (like extra test time or an aide). Workplaces may offer flexible scheduling, mentorship programs, or assistive tech. It’s legal in many places to request reasonable accommodations once you disclose a diagnosis. Educators and bosses are becoming more aware – sometimes just explaining “I work/learn best this way” can open doors. Practical Coping Strategies (Evidence-Based!) Alright, let’s get to action. Based on brain science and countless success stories, here are some practical strategies to manage ADHD and autism day-to-day. You might already do some of these – try mixing and matching to see what helps most you : * Create Flexible Routines: Daily structure reduces stress. This means a consistent morning routine (e.g., wake up, stretch, eat breakfast at the same time) and evening habits (e.g., lay out clothes for tomorrow, bedtime wind-down). For autistic people, routines are comforting; for ADHD, routines reduce the mental load of deciding what to do next. However, keep it flexible – if something changes, it’s okay. Think of routines like gentle rails guiding a train, not jail bars. * Use Tools and Timers: Organization apps, planners, or even sticky notes are life-savers. Write to-do lists and check things off. Use phone alarms for appointments (“Lunch time!”) and timers for work sprints (try 25 minutes focus, 5 minutes break, also known as the Pomodoro Technique). Putting reminders of chores where you’ll see them (a note on the mirror, an alarm on your phone) helps counteract those memory glitches. * Create a Calming Environment: Pay attention to sensory needs. If you’re easily overwhelmed, tidy your space, dim harsh lights, play gentle ambient sound or white noise, or wear noise-canceling headphones. If you have tactile sensitivities, wear soft fabrics and avoid itchy tags. A water bottle, fidget toy, or stress ball can give restless hands something to do. These tweaks let your brain focus on the task instead of extra sensory input. * Move Your Body Regularly: Physical activity isn’t just good for health – it helps brains like ours work better. Short walks, stretching breaks, or even dancing to a favorite song can reset your focus and mood. Many people with ADHD find that moving wakes up the prefrontal cortex to get back on track. Exercise also calms anxiety, which can otherwise clog up thinking. Aim for some exercise every day, even if it’s just 10 minutes – your brain will thank you. * Practice Mindfulness: This might sound unusual, but techniques like deep breathing, meditation, or guided relaxation can train your attention and reduce stress. It’s like going to the gym for your brain. A simple practice: take 3 deep breaths before a meeting starts, or do a quick “body scan” (focus on relaxing each body part) if you feel wound up. Studies show mindfulness can improve focus in ADHD and help autistic people manage anxiety. It’s not a magic fix, but over time it builds mental muscle. * Leverage Your Interests: Special interests and hyperfocus can be strengths. Whenever possible, tie your work or study to something you love. For example, if you love sports stats, try to learn math with sports data; if you adore art, find a way to visualize your notes. Also, don’t feel guilty about indulging in your interests – they recharge you. Schedule time for that hobby, or use it as a reward (e.g., after finishing a task, allow yourself to play that game or read that sci-fi story). * Connect with Others: Build a support network. Talk to trusted friends or family members about what helps and what doesn’t. Join local or online support groups – hearing how others cope can spark ideas. If you have ND kids or students, share stories of successful ND adults. Remember, you have unique experiences worth sharing. Also, communicate your needs: it’s okay to say, “I need quiet time” or “Could you repeat that?” in polite ways. * Seek Professional Help When Needed: Therapy and sometimes medication can be game-changers. ADHD medications (like stimulants) are very effective for many, and therapy (like cognitive-behavioral therapy) can teach coping skills. For autism, therapy can include occupational therapy for sensory issues or social skills training. If anxiety or depression is present (common co-conditions), a counselor or support group can help. Don’t hesitate to reach out to specialists or doctors who know about neurodiversity. There’s no shame in getting expert help – it’s evidence-based self-care. * Practice Self-Compassion: This may be the most important strategy. Recognize ADHD and autism as just parts of who you are, not failures or flaws. When you struggle with tasks or make a social mistake, try talking to yourself kindly: “That was tough, and I’m doing my best.” Celebrate wins, even small ones (finished that report? High-five!). Remember the neurodiversity mantra: different wiring is not broken wiring. Embracing your brain can turn frustration into empowerment. There’s a growing community out there cheering you on. Bringing It Home: Stories of Progress Enough theory – let’s hear some successes. Across the neurodivergent community, people are thriving using strategies like these: * A teacher rearranged her classroom so students with ADHD and autism could move seats or use quiet corners when needed. She saw their grades and moods improve dramatically. She says just telling the class “Everyone thinks differently” made the kids feel accepted. * An autistic software developer arranged with her company to work mostly from home. By setting her own schedule and customizing her workspace (dim lighting, minimal noise), her productivity soared. Colleagues marveled at her bug-free code – once she had the right environment, her attention to detail became her superpower. * A college student with both ADHD and autism started using campus disability services. Now she gets extra time on exams and a note-taker. She says what felt like “cheating” at first turned out to be “evening the playing field.” With those supports, she’s on track to graduate, and finally believes in herself. At every age, from school kids to CEOs, neurodivergent folks find ways to succeed. Maybe this week you’ll try a new app or a different work spot, or open up to a friend about your needs. Every small step is progress. Tips for Parents and Educators If you’re listening as a parent or teacher, your understanding is huge for a young neurodivergent person. Here are a few tips: * Listen and Validate: When a child with ADHD/autism says a task is overwhelming or noises are too loud, believe them. Say things like “I hear you, that’s really tough.” This reduces anxiety and builds trust. * Be Patient with Behavior: Actions like rocking, jumping, or blurting often serve a purpose (to stay calm or engaged). Instead of punishment, find safe outlets: sensory corners in class, extra recess, or quiet fidget toys. * Teach Organizational Skills: Break tasks into steps on a whiteboard. Use visual schedules (drawings or charts) so children can see the plan. Show them how to use checklists and reminders. These executive skills are not innate to all; children often need practice and coaching. * Focus on Strengths: If a student is passionate about dinosaurs, sneak some science or art into the lesson using dinosaurs. A kid who loves building things might enjoy a math puzzle about construction. When learning connects to interests, engagement skyrockets. * Model Acceptance: Use respectful language. Celebrate neurodiversity! If kids see parents and teachers framing ADHD/autism as just part of human variety (not “bad” or “broken”), they’ll carry that positive self-image forward. Wrapping Up: You’re Not Alone We’ve covered a lot: the unique traits of ADHD and autism, where they overlap, how they affect emotions, thinking, social life, and work, plus practical strategies and real stories. If you’re neurodivergent, know this: each brain is unique. What works for one person might not work for another, and that’s okay. It’s an ongoing journey of trial and feedback. Neuroscience and psychology are learning more every year. Brain research, new therapies, and tools are constantly emerging. Keep an eye out for breakthroughs, but also remember this: the lived experience matters most. You might still have rough days – days when your ADHD makes a simple chore feel impossible or your autism makes you need a long sensory break. That’s human. Emotions are part of the ride. The key takeaway: ADHD and autism can bring challenges, but they come with strengths too. Many neurodivergent people are kind, creative, focused, and loyal. By using strategies (and yes, even by laughing at the quirks sometimes), you can handle obstacles and make life smoother. Connect with others who understand, advocate for yourself, and give yourself credit for every small win. Thank you for listening. We hope this episode gave you some insight, tools, and maybe even a few laughs. Remember, you are not defined by these labels – understanding them can give you superpowers over obstacles. Stay curious, stay kind to yourself, and keep talking about neurodiversity. See you next time on the podcast! Links: Show Notes: Welcome to today’s episode! We’re diving deep into ADHD and autism – what makes them unique, where they overlap, and how they shape day-to-day life. We’ll mix neuroscience, the latest research, and real-life stories to make it all click. This show is for neurodivergent adults, and also parents and educators who want to really understand what living with ADHD and autism can be like. Imagine sitting in a meeting: the clock ticks, but your mind is racing on a thousand other things. Or being at a loud party and feeling every light and sound press in on you. Those are snippets of how ADHD or autism can feel. For anyone with these conditions (or both), life can be a wild ride of challenges and unique gifts. But you’re not alone – there are science-backed ways to cope and even thrive. In recent years, brain science has been uncovering secrets about ADHD and autism. Researchers use brain scans and cognitive tests to see how neurodivergent brains work differently. We won’t get lost in jargon, but the gist is this: ADHD often involves lower activity in brain areas that handle focus, planning, and impulse control – think of it like having a very fast car with weak brakes. Autism often involves brain circuits that are finely tuned, noticing patterns and details that others miss, but also picking up sensory inputs very intensely. So, one brain might crave novelty while needing a tight routine, the other might detect every background sound. Knowing this biological side helps make sense of everyday experiences. ADHD: A Brain That Zigs When Others Zag ADHD, or Attention Deficit Hyperactivity Disorder, shows up as three main quirks: * Trouble sustaining attention: Daydreaming or being easily distracted, missing details. * Impulsivity: Acting or speaking without thinking it through (like blurting an answer or grabbing the last slice of pizza on a whim). * Hyperactivity: Feeling restless or fidgety, like you have to move even when you’re sitting still. Some people call the ADHD brain “a race car with fuzzy brakes.” Neuroscientists tell us ADHD brains often have lower levels of neurotransmitters like dopamine and norepinephrine, especially in the prefrontal cortex (the area acting like the brain’s CEO). That makes it harder to plan, stay organized, or resist impulses. For example, you might forget appointments, interrupt conversations, or feel like you have to pace when sitting. On the flip side, ADHD brains can hyperfocus on things they love. Picture an editor sitting at a cluttered desk. The sound of typing is soothing… until a stray light catches the editor’s eye. Suddenly they are deep in a Wikipedia spiral about vintage computers and forget the report due tomorrow. They laugh later: “I meant to write one paragraph and ended up learning about floppy disks for two hours!” Hyperfocus isn’t guaranteed, though. Often tasks we have to do feel like a slog, and we procrastinate until the deadline hits. Then, under panic, our brain goes into overdrive – a burst of productivity called “crunch mode.” It’s like living with an internal pressure cooker: long periods of low simmer, then sudden high heat to get things done. Emotionally, ADHD can feel like riding a rollercoaster. You might feel frustration or embarrassment about symptoms (like always losing your keys or blurting out something inappropriate). Anxiety and low self-esteem are common too, especially if you’ve been scolded or misunderstood a lot. But knowing the brain science behind ADHD brings relief: it’s not laziness or a character flaw, it’s biology. And that matters, because it means there are ways to help and work with your brain. Autism Spectrum: Sensory Worlds and Special Interests Autism (Autism Spectrum Disorder) is also a brain difference – but it shows up differently. Key traits include: * Social communication differences: Difficulty reading facial expressions, understanding tone of voice, or navigating small talk. * Repetitive behaviors and routines: Craving sameness, following strict routines, or repeating certain movements (like hand-flapping or lining things up). * Sensory sensitivities: Being bothered by loud noises, bright lights, strong smells, scratchy clothing, or certain tastes. Imagine the brain as a radio receiver. In many autistic people, the dial picks up everything at full volume. So a buzzing neon light or a faint background hum can feel overwhelming. Scientists sometimes talk about an imbalance of excitation and inhibition in the autistic brain – in plain terms, sensory signals can all flood in without enough “filter.” This means autistic people notice fine details (that spider web, that slight pattern in wallpaper) but can be easily overloaded by a busy environment. Anecdote: Take Alex, an autistic architect. She describes going to a big family gathering: “The buzzing lights and overlapping conversations felt like waves crashing on me,” Alex says. “I had to step outside and put my headphones on to avoid a meltdown.” This is common: when too many signals hit at once, an autistic person might feel panic, shutdown, or even a meltdown (an intense emotional response). If things calm down, it’s like a storm passing – but the confusion and stress can last for hours after. On the plus side, autism often brings intense interests and superb focus on details. That same Alex can spend hours perfecting a building design or spotting the tiniest crack in a wall that others wouldn’t see. Many autistic people excel in fields that match their special interests – like science, art, math, or technology – because they’re deeply passionate and not easily bored. Socially, autism can look like missed cues. You might overhear, “Why don’t you just look people in the eye?” without realizing eye contact might feel painful or distracting. Or you might get puzzled advice like “don’t take that literally,” when you really did mean exactly what you said. Brain imaging shows autistic folks often use different brain networks for social processing, so it can feel like navigating a conversation in a foreign language. That’s okay! With understanding and support, autistic people often learn communication tricks that work for them. Where They Overlap: AuDHD and Shared Traits It turns out ADHD and autism often go together. Research suggests about half of autistic people also meet criteria for ADHD. Some folks even say they have “AuDHD” (autism+ADHD). If you have both, traits can blend in interesting ways. ADHD might add impulsivity and distractibility, while autism adds sensory needs and craving routine. One person described it like this: “My ADHD mind signs me up for more than my autistic brain can deliver at times.” It’s a classic tug-of-war: part of you craves structure, part of you craves novelty. Many with both report feeling like a “walking contradiction” – wanting predictability but also getting bored by too much predictability. Shared challenges can include: * Executive function struggles: Both conditions can make organizing tasks, planning ahead, or switching activities hard. It can feel like your brain’s to-do list app keeps crashing. * Sensory quirks: While sensory overload is famous in autism, ADHDers can also be sensitive (or sometimes under-sensitive) to sensory input. Both might need fidget toys or headphones to stay comfortable. * Emotional intensity: Both ADHD and autism are linked to higher anxiety, mood swings, or “meltdowns.” The brain chemistry and life stressors (feeling different, facing stigma) both play a role. * Trouble with transitions: Starting or stopping tasks can be super hard. You might think you can drop one activity and switch to another on cue, but often it feels like a gradual drift or a sudden jolt instead. Think of having both as juggling snowballs in a windstorm. For example, imagine someone with both ADHD and autism. They love a morning routine of coffee and crosswords, but if they miss that coffee (coffee catastrophe!), their ADHD brain causes a frantic search for the mug while their autism makes every change feel like a crash. If they try a new latte shop (novelty alert!), the ADHD part is excited but the autism part panics over the unpredictable ordering system. It’s tricky. However, there are strengths too. Many people with AuDHD report creativity and unique problem-solving. They often see details and big patterns at once. For example, they might notice a statistic (detail) and also have a wild new idea (big picture) about it. The key is managing the quirks to let those superpowers shine. Daily Life Impact: Emotions, Thinking, Social, and Work Living with ADHD and/or autism can color every part of life. Let’s break down some common areas: Emotionally Living with ADHD or autism can feel like having an emotional accelerator and brake pedal that sometimes fail. You might swing quickly from excitement to frustration. Frustration and anxiety often come from feeling misunderstood or not in control. Little surprises (a canceling a plan, a sudden noise) can trigger big reactions. If you’ve been punished for symptoms out of your control, you might have long-standing low self-esteem. Remember: getting emotional about these challenges is normal. It helps to remind yourself that meltdowns or outbursts are signals — your brain’s way of saying it needs a break or some support, not proof that you’re failing. After the episode, self-care and a bit of self-compassion (“That was tough, but I survived”) can help you recover and learn. Many neurodivergent people use humor as a lifesaver. Joking about “my ADHD brain is like a puppy on espresso” or “my daily meltdown wardrobe” can help talk about tough stuff more easily. Sometimes laughing at ourselves (gently, not harshly) reminds us that everyone has quirks. Cognitively Neurodivergent minds often have a unique thinking style — like a maze and a playground at once. Here are a few common cognitive features: * Attention: ADHD means your attention is selective. You might ignore something boring (like scrolling through your phone in a dull lecture) and yet get laser-focused on something else (like planning the ultimate pizza toppings). Autism, too, can involve deep focus — on a special interest, that same lecture if it’s on your passion topic, or even on everyday details most people miss. In either case, switching gears can be hard. Interrupting deep thought to do something mundane is like a rude alarm clock that nobody asked for. * Memory & Organization: These brains may misplace keys, appointments, or even thoughts. Working memory feels like a leaky bucket — once a distraction hits, stuff goes out. You might set a reminder on your phone, forget about it five minutes later, then panic when the date passes. Or you keep 100 tabs open in your brain, and sometimes one of them quietly closes without telling you. This isn’t forgetfulness; it’s the brain’s attention and memory systems juggling too much. * Processing Speed: Some people think very fast (“see” many thoughts at once), others very slowly, or even seem to “lag” when switching tasks. For example, someone might need extra time to formulate an answer in conversation, even if they could write it perfectly later. Don’t mistake a short pause for a problem with intelligence — it’s just how the mind processes information. Social Life Navigating social waters can be bumpy for ADHD and autism, but there are ways to manage. For example: * Social Cues: Autistic folks might miss a sarcastic tone or not get why everyone laughed. ADHD folks might interrupt without meaning to or blurt out irrelevant stuff. Both can accidentally seem “awkward” or “rude” when really they just didn’t pick up cues. One trick is to be upfront: it’s okay to say, “Hey, I have ADHD/autism, sometimes I need a little extra time or clarity.” Often people are understanding if they know. * Friendships: You might find yourself drifting between friend groups or feeling out of sync. It’s common to form one very close friendship rather than a big circle. That’s fine! Focus on quality over quantity. Some neurodivergent people prefer one-on-one hangouts or quiet meetups rather than crowded parties. * Support: Having friends or family who “get it” makes a huge difference. Find people (even online) who understand ND humor and vibe. Parents and educators, it helps to show kids or teens examples of famous or everyday people who are thriving with ADHD/autism, so they know they’re not alone. Work and School In jobs and classes, ADHD and autism present both challenges and strengths. Many ND people become A+ in their passion subjects but struggle in areas they find boring or disorganized. The good news is, accommodations can help: * Structure and Environment: If possible, pick a study or work spot with fewer distractions. Use earbuds with soft music to drown out noisy offices. Request a quiet corner, noise-canceling headphones, or flexible deadlines when allowed. Small adjustments (like a fidget tool hidden in your pocket or a standing desk) can help channel hyperactivity or sensory needs. * Time Management: Tools are your friends – planners, calendars, reminder apps. Break big projects into bite-size tasks. For example, don’t just have “write paper” on the list; break it into “outline ideas,” “write intro,” etc. This reduces overwhelm and gives you little wins. * Leaning In on Strengths: ND people often excel in roles that align with their brains. An ADHD person might do great in a fast-paced, varied job (like first responder or entrepreneur). An autistic person might shine in coding, design, or research. If you can steer your career or course toward your interests, motivation often comes naturally. * Advocacy: Don’t be afraid to ask for help. Schools often have services for ADHD/autism (like extra test time or an aide). Workplaces may offer flexible scheduling, mentorship programs, or assistive tech. It’s legal in many places to request reasonable accommodations once you disclose a diagnosis. Educators and bosses are becoming more aware – sometimes just explaining “I work/learn best this way” can open doors. Practical Coping Strategies (Evidence-Based!) Alright, let’s get to action. Based on brain science and countless success stories, here are some practical strategies to manage ADHD and autism day-to-day. You might already do some of these – try mixing and matching to see what helps most you : * Create Flexible Routines: Daily structure reduces stress. This means a consistent morning routine (e.g., wake up, stretch, eat breakfast at the same time) and evening habits (e.g., lay out clothes for tomorrow, bedtime wind-down). For autistic people, routines are comforting; for ADHD, routines reduce the mental load of deciding what to do next. However, keep it flexible – if something changes, it’s okay. Think of routines like gentle rails guiding a train, not jail bars. * Use Tools and Timers: Organization apps, planners, or even sticky notes are life-savers. Write to-do lists and check things off. Use phone alarms for appointments (“Lunch time!”) and timers for work sprints (try 25 minutes focus, 5 minutes break, also known as the Pomodoro Technique). Putting reminders of chores where you’ll see them (a note on the mirror, an alarm on your phone) helps counteract those memory glitches. * Create a Calming Environment: Pay attention to sensory needs. If you’re easily overwhelmed, tidy your space, dim harsh lights, play gentle ambient sound or white noise, or wear noise-canceling headphones. If you have tactile sensitivities, wear soft fabrics and avoid itchy tags. A water bottle, fidget toy, or stress ball can give restless hands something to do. These tweaks let your brain focus on the task instead of extra sensory input. * Move Your Body Regularly: Physical activity isn’t just good for health – it helps brains like ours work better. Short walks, stretching breaks, or even dancing to a favorite song can reset your focus and mood. Many people with ADHD find that moving wakes up the prefrontal cortex to get back on track. Exercise also calms anxiety, which can otherwise clog up thinking. Aim for some exercise every day, even if it’s just 10 minutes – your brain will thank you. * Practice Mindfulness: This might sound unusual, but techniques like deep breathing, meditation, or guided relaxation can train your attention and reduce stress. It’s like going to the gym for your brain. A simple practice: take 3 deep breaths before a meeting starts, or do a quick “body scan” (focus on relaxing each body part) if you feel wound up. Studies show mindfulness can improve focus in ADHD and help autistic people manage anxiety. It’s not a magic fix, but over time it builds mental muscle. * Leverage Your Interests: Special interests and hyperfocus can be strengths. Whenever possible, tie your work or study to something you love. For example, if you love sports stats, try to learn math with sports data; if you adore art, find a way to visualize your notes. Also, don’t feel guilty about indulging in your interests – they recharge you. Schedule time for that hobby, or use it as a reward (e.g., after finishing a task, allow yourself to play that game or read that sci-fi story). * Connect with Others: Build a support network. Talk to trusted friends or family members about what helps and what doesn’t. Join local or online support groups – hearing how others cope can spark ideas. If you have ND kids or students, share stories of successful ND adults. Remember, you have unique experiences worth sharing. Also, communicate your needs: it’s okay to say, “I need quiet time” or “Could you repeat that?” in polite ways. * Seek Professional Help When Needed: Therapy and sometimes medication can be game-changers. ADHD medications (like stimulants) are very effective for many, and therapy (like cognitive-behavioral therapy) can teach coping skills. For autism, therapy can include occupational therapy for sensory issues or social skills training. If anxiety or depression is present (common co-conditions), a counselor or support group can help. Don’t hesitate to reach out to specialists or doctors who know about neurodiversity. There’s no shame in getting expert help – it’s evidence-based self-care. * Practice Self-Compassion: This may be the most important strategy. Recognize ADHD and autism as just parts of who you are, not failures or flaws. When you struggle with tasks or make a social mistake, try talking to yourself kindly: “That was tough, and I’m doing my best.” Celebrate wins, even small ones (finished that report? High-five!). Remember the neurodiversity mantra: different wiring is not broken wiring. Embracing your brain can turn frustration into empowerment. There’s a growing community out there cheering you on. Bringing It Home: Stories of Progress Enough theory – let’s hear some successes. Across the neurodivergent community, people are thriving using strategies like these: * A teacher rearranged her classroom so students with ADHD and autism could move seats or use quiet corners when needed. She saw their grades and moods improve dramatically. She says just telling the class “Everyone thinks differently” made the kids feel accepted. * An autistic software developer arranged with her company to work mostly from home. By setting her own schedule and customizing her workspace (dim lighting, minimal noise), her productivity soared. Colleagues marveled at her bug-free code – once she had the right environment, her attention to detail became her superpower. * A college student with both ADHD and autism started using campus disability services. Now she gets extra time on exams and a note-taker. She says what felt like “cheating” at first turned out to be “evening the playing field.” With those supports, she’s on track to graduate, and finally believes in herself. At every age, from school kids to CEOs, neurodivergent folks find ways to succeed. Maybe this week you’ll try a new app or a different work spot, or open up to a friend about your needs. Every small step is progress. Tips for Parents and Educators If you’re listening as a parent or teacher, your understanding is huge for a young neurodivergent person. Here are a few tips: * Listen and Validate: When a child with ADHD/autism says a task is overwhelming or noises are too loud, believe them. Say things like “I hear you, that’s really tough.” This reduces anxiety and builds trust. * Be Patient with Behavior: Actions like rocking, jumping, or blurting often serve a purpose (to stay calm or engaged). Instead of punishment, find safe outlets: sensory corners in class, extra recess, or quiet fidget toys. * Teach Organizational Skills: Break tasks into steps on a whiteboard. Use visual schedules (drawings or charts) so children can see the plan. Show them how to use checklists and reminders. These executive skills are not innate to all; children often need practice and coaching. * Focus on Strengths: If a student is passionate about dinosaurs, sneak some science or art into the lesson using dinosaurs. A kid who loves building things might enjoy a math puzzle about construction. When learning connects to interests, engagement skyrockets. * Model Acceptance: Use respectful language. Celebrate neurodiversity! If kids see parents and teachers framing ADHD/autism as just part of human variety (not “bad” or “broken”), they’ll carry that positive self-image forward. Wrapping Up: You’re Not Alone We’ve covered a lot: the unique traits of ADHD and autism, where they overlap, how they affect emotions, thinking, social life, and work, plus practical strategies and real stories. If you’re neurodivergent, know this: each brain is unique. What works for one person might not work for another, and that’s okay. It’s an ongoing journey of trial and feedback. Neuroscience and psychology are learning more every year. Brain research, new therapies, and tools are constantly emerging. Keep an eye out for breakthroughs, but also remember this: the lived experience matters most. You might still have rough days – days when your ADHD makes a simple chore feel impossible or your autism makes you need a long sensory break. That’s human. Emotions are part of the ride. The key takeaway: ADHD and autism can bring challenges, but they come with strengths too. Many neurodivergent people are kind, creative, focused, and loyal. By using strategies (and yes, even by laughing at the quirks sometimes), you can handle obstacles and make life smoother. Connect with others who understand, advocate for yourself, and give yourself credit for every small win. Thank you for listening. We hope this episode gave you some insight, tools, and maybe even a few laughs. Remember, you are not defined by these labels – understanding them can give you superpowers over obstacles. Stay curious, stay kind to yourself, and keep talking about neurodiversity. See you next time on the podcast! Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 BONUS EPISODE Shame and Guilt in AuDHD: Understanding and Managing Emotions 35:55
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Play Later Play Later Lists Like LikedShame and guilt are heavy emotions that many neurodivergent people know all too well. In AuDHD (adults with co-occurring autism and ADHD), these feelings often run deep. Unlike simple embarrassment, shame goes to the core of “who I am,” while guilt is about “what I did”. For example, an AuDHD person might feel guilty for forgetting a friend’s birthday, but feel shame about being the kind of person who forgets. As one ADHD expert explains, “Shame is about who we are. Guilt is about what we do”. In practice, someone might find themselves ruminating, “I did that wrong,” (guilt) or “I’m fundamentally flawed” (shame) Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 ADHD and Emotional Intelligence: Why Feelings Can Feel Like Fireworks in a Windstorm 26:56
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Play Later Play Later Lists Like LikedWelcome back to Authentically ADHD , where we turn emotional chaos into curious exploration. In this episode, Carmen dives deep into one of ADHD’s most misunderstood challenges: emotional intelligence. Spoiler alert — it’s not about being too sensitive, too reactive, or too much. It’s about how the ADHD brain processes emotional information on a totally different timeline. ✨ What we explore in this episode: * What emotional intelligence really is, and why it’s essential for adulting, relationships, and self-understanding * The neuroscience behind why ADHD brains struggle with emotional regulation, from delayed prefrontal cortex development to dopamine rollercoasters and amygdala overdrive * What emotional dysregulation feels like in real life (hello, spiral over a microwave not closing properly 🙃) * Hopeful, science-backed strategies for strengthening emotional intelligence using mindfulness, emotion labeling, coaching, and reframing sensitivity as data , not drama * Why your emotional intensity isn’t a flaw — it’s a powerful signal that something matters Carmen breaks it all down with compassion, humor, and the science to back it up. If your emotions have ever felt like a Fourth of July fireworks finale in a hurricane, this episode will leave you feeling seen , validated, and a little more equipped to ride the waves. 💡 Bottom line? Emotional intelligence is a skill , not a fixed trait—and ADHDers are more than capable of building it, one small moment of self-awareness at a time. 🔁 Tune in and learn how to turn emotional overwhelm into emotional wisdom — ADHD style. Linktree: https://linktr.ee/carmen_irace Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1 Show Notes: https://www.canva.com/design/DAGk_fmZEMQ/E51DE-a7wonH6cG2tRpWew/view?utm_content=DAGk_fmZEMQ&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h583280c8ec Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 Dopamine Dilemma: Understanding the ADHD Reward System 32:56
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Play Later Play Later Lists Like LikedIn this episode we talk about, this vicious cycle of avoidance, guilt, and stress is not your fault — it’s rooted in the neurobiology of ADHD. But understanding this gives us the power to break the cycle. We don’t have to rely on guilt or punishment to motivate ourselves. Instead, we can focus on what works for our unique brain wiring: creating environments that are stimulating, breaking tasks into small chunks, and using rewards to trigger dopamine. Let’s stop the self-blame and start embracing strategies that actually work for us. Stay tuned for more tips on how to hack your brain’s reward system! Follow me: Linktree: https://linktr.ee/carmen_irace Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1 Show Notes: https://www.canva.com/design/DAGkhRDDp_g/n_wEu8tOjZtTxJfnO_i6Zw/view?utm_content=DAGkhRDDp_g&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h285a2c67ef Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 Understanding ADHD and Executive Functions: The Neuroscience Explaining a Very Common Disorder 24:59
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Play Later Play Later Lists Like LikedIn this episode of Authentically ADHD, host Carmen explores the neuroscience behind ADHD and executive functions—those critical mental processes essential for managing daily life tasks. Executive functions are described humorously as the "backstage crew" of the brain, responsible for working memory, planning, emotional regulation, inhibition, time management, and flexibility, largely governed by the prefrontal cortex. Carmen explains that in ADHD brains, this control center operates differently—not broken, just wired uniquely. Scientific research highlights reduced activity and delayed maturation in the ADHD brain’s prefrontal cortex, impacting motivation, memory, and time perception. She emphasizes this difference isn't laziness but a genuine neurological divergence. Common struggles for ADHDers include task initiation, emotional dysregulation, impulsivity, organization, and follow-through. Each challenge is backed by neuroscience, explaining phenomena like "neurological inertia" preventing task initiation and hyper-reactive emotional responses due to amygdala sensitivity. The episode provides seven ADHD-friendly coping strategies: * Break tasks into smaller pieces for manageable wins. * Use visual timers to combat time blindness. * Externalize your brain with organizational tools. * Create dopamine routines by pairing boring tasks with rewards. * Incorporate physical activity to boost dopamine and executive function. * Try body doubling to enhance accountability and focus. * Practice self-compassion to counteract shame and enhance motivation. Carmen concludes with a supportive message: ADHD isn’t a defect, but a different brain wiring deserving of understanding, compassion, and tailored strategies. Linktree: https://linktr.ee/carmen_irace Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1 Show Notes: https://www.canva.com/design/DAGkcF-oJ0c/QlnFe1TUeai81KEgL_O7Lw/view?utm_content=DAGkcF-oJ0c&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h5d32038d67 Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 Why Am I Always at Odds With Myself? ADHD and the Tug-of-War Within 1:29:00
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Play Later Play Later Lists Like LikedIn this deep-dive episode, Carmen explores the constant inner conflict many adults with ADHD experience—what psychology calls cognitive dissonance . It's that mental tug-of-war between what we intend to do and what we actually do, often amplified in ADHD brains due to emotional dysregulation, executive dysfunction, masking, and rejection sensitivity. Usin… Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 ADHD and Executive Functions: Neuroscience, Struggles, and Coping Skills Pt. 1 50:56
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Play Later Play Later Lists Like LikedIn this 2 part journey, Carmen kicks things off by defining “executive functions” — those behind-the-scenes brain processes that help us plan, prioritize, switch tasks, regulate emotions, and hold information in mind. From there, she unpacks the neuroscience: how dopamine signaling in the prefrontal cortex gets knocked off balance in ADHD, why neural connectivity matters, and what current research tells us about “wiring” versus “firing” in our brains. Segment Breakdown: * EF 101 – A friendly, jargon-free intro to the key pillars (working memory, cognitive flexibility, inhibitory control) and why they feel like glitchy software on an ADHD brain. * Neuro-Deep Dive – Carmen shares the latest on dopamine pathways, brain network communication, and what fMRI and EEG studies reveal about ADHD brains in action. * Real-World Struggles – Listeners recognize themselves in stories about missed deadlines, email overwhelm, time blindness, and emotional hijacks. * Practical Coping Skills – Learn five science-backed strategies: habit stacking, external scaffolding (timers, checklists, accountability partners), mindfulness micro-breaks, chunking big tasks, and nutritional/hormonal hacks to support dopamine balance. * Growth Mindset Wrap-Up – A call to celebrate incremental wins, reframe “failures” as data points, and set up a next-step action plan. Carmen closes with encouragement to view executive-function work like training for a marathon—slow and steady builds lasting strength. Key Takeaways: * Executive functions are trainable skills, not immutable traits. * Small environmental tweaks (alarms, visual cues, “if-then” plans) can bridge the gap between intention and action. * Connecting science to strategy empowers us to rewire habits and reclaim confidence. Tune in, take notes, and get ready to turn your ADHD “weaknesses” into a toolkit of neuro-friendly strengths. Let’s reprogram our brains together! Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 When the Brain Shuts Down: Understanding ADHD Energy Collapses 7:30
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Play Later Play Later Lists Like LikedEver felt like someone pulled your battery out mid-sentence? One minute you’re go-go-go , and the next—you’re a human puddle on the couch, brain offline, soul buffering. That, my friend, is an ADHD energy shutdown — a deeply misunderstood, very real experience where our nervous system essentially throws up the "Closed for Business" sign. 🎧 Segment 1: What Is an Energy Shutdown in ADHD? Welcome back to Authentically ADHD! I’m your host, Carmen, and today we’re digging into something that hits so close to home, it might as well be wearing your favorite hoodie and lying face down on your couch—yep, we’re talking about ADHD energy shutdowns. So what exactly is an energy shutdown? Well, it’s not just being “tired” like neurotypical tired. This is the full-system neuro-funk, where your brain and body essentially go: “We’re done here.” It’s like someone pulled your internal plug while you were mid-task. You might feel: * Mental fog (what’s your name again?) * Emotional numbness or sensory overwhelm * Physical heaviness, like trying to walk through molasses * Inertia so strong that even brushing your teeth feels like a boss battle This can look like: * Doom-scrolling with no end * Zoning out during conversations * Staring at the ceiling, unable to move * Full-blown dissociation or sensory withdrawal This isn’t laziness. It’s a neurological shutdown. And guess what? There’s solid science explaining why this happens. 🧠 Segment 2: The Neuroscience of Shutdowns Let’s pop the hood and check what’s happening in the ADHD brain during a shutdown, shall we? 🔬 1. Executive Overload The prefrontal cortex—the part responsible for planning, focus, regulation—works harder and less efficiently in ADHD brains. When overloaded, it can’t process tasks properly and eventually hits a point of collapse. Think of it as a CPU that overheats without a cooling fan. 🧪 2. Dopamine Deficiency Dopamine is like the brain’s fuel for motivation and sustained effort. ADHDers have lower dopamine activity in key regions like the striatum and prefrontal cortex. Without dopamine, your “go system” has no gas—and the engine stalls. 🌡️ 3. Autonomic Nervous System Flip We often live in “fight, flight, or fawn” mode thanks to chronic hyperarousal. Over time, this leads to nervous system fatigue and a drop into the parasympathetic “freeze” state—shutdown. 📉 4. Interoception Confusion Research shows many ADHDers struggle with interoception—that’s your ability to sense what’s happening inside your body. This means we don’t notice we’re exhausted or stressed until our body has already short-circuited. 🧠 5. Emotional Labor & Masking If you’re constantly masking symptoms, pretending you’re fine, or navigating neurotypical spaces, that drains cognitive and emotional resources. Boom—shutdown. 🚨 Segment 3: What Triggers an ADHD Shutdown? Alright, so what’s pulling the plug on our energy? 🧠 1. Decision Fatigue ADHD means more micro-decisions daily—what to eat, where to start, how to prioritize. Every tiny choice eats executive fuel. 🌪️ 2. Task Switching + Mental Clutter Jumping between tabs, emails, and conversations creates context switching overload. That’s exhausting for the neurotypical brain—now imagine ours. 📣 3. Sensory Overwhelm Noises, lights, textures, smells. ADHD often overlaps with sensory processing differences, and overstimulation can fast-track a full shutdown. 🙃 4. Rejection & Emotional Spirals One misunderstood text or a tone from your boss? BOOM. Emotional dysregulation + rejection sensitivity = “Why even try?” 🎭 5. Hyperfocus Hangovers Yes, we can hyperfocus. But it’s often unregulated, and once the dopamine high crashes—so do we. 🧰 Segment 4: Five Research-Backed Coping Strategies Let’s get practical—because while energy shutdowns are real, they’re not unbeatable. Here are five science - backed ways to cope, before, during, and after: 🔄 1. Practice “Pre-Loading” with Transitions Before moving to a new task, give yourself intentional pause: 5 minutes to close tabs, breathe, or stretch. It allows your brain to reset instead of crashing between tasks. 🧠 Backed by research on cognitive offloading and task switching fatigue (Monsell, 2003). 🍽️ 2. Fuel Your Body & Brain Eat protein + complex carbs every 3–4 hours. Low blood sugar mimics burnout and triggers shutdowns. 💡 ADHD brains burn more glucose (Haacke et al., 2015) especially when trying to regulate executive function. 🪫 3. Build “Low-Demand Recovery Time” Into Your Day Schedule blank time—not productivity time—just nothing. Think quiet walks, music, or a nap. This supports parasympathetic nervous system regulation and prevents sensory overload. 🌿 Polyvagal Theory (Porges, 2011) shows us how necessary “safety signals” are for nervous system recovery. 🧩 4. Name & Track Your Shutdown Patterns Use a journal or app to track when shutdowns happen. What were the sensory, social, and emotional conditions that day? Patterns = power . 📊 This taps into metacognitive awareness—essential for adaptive planning in ADHD. 🤝 5. Connect Instead of Criticize Shame fuels more shutdowns. So instead of going “Ugh, why can’t I just DO things?” try: “Something in me needed a break. What support am I missing?” 🧠 Self-compassion is linked to lower emotional dysregulation and burnout (Neff et al., 2007). 💬 Segment 5: Closing Thoughts – You’re Not Broken. You’re Burnt Out. Energy shutdowns don’t mean you’re lazy, broken, or incapable. They mean your brain has limits—and it’s screaming for rest, regulation, and recovery. Think of it like a circuit breaker. When too much demand is placed on the system, it doesn’t mean the house is broken—it means the system needs a reset. Your job isn’t to push harder. It’s to learn where the overloads happen—and create environments that support your nervous system. So here’s your permission slip: Rest is productive. Listening to your brain’s needs is a strength, not a weakness. You’re doing better than you think. And now? You have tools to ride the shutdown wave—not drown in it. Until next time, stay authentic and we will talk soon. In Summary What Is an Energy Shutdown in ADHD? An energy shutdown is not just being tired. It’s a full-system override that can happen when you’ve pushed through too many executive function demands, social stimuli, or sensory inputs. It often feels like: * Mental fog (you know there's a to-do list, but can't remember your own name) * Emotional numbness or overwhelm * Physical fatigue (as if your limbs are filled with wet sand) * Sudden inertia (even standing up feels monumental) It can look like zoning out, doom-scrolling, lying in bed unable to move, or straight-up dissociating—whatever your nervous system’s version of the “eject button” looks like. Why Does This Happen? Let’s go brain-deep for a second: * Executive Dysfunction Burnout Our brains are constantly battling to organize, plan, regulate emotions, remember, and switch tasks. That’s a lot of behind-the-scenes work. When we power through without enough rest or structure, the mental CPU overheats and shuts down. * Dopamine Drought ADHD brains have lower dopamine availability. Dopamine helps with motivation, focus, and reward. When you’re running on empty, your brain just… stops asking. * Autonomic Nervous System Overload ADHD brains often swing between hyperarousal (go-mode, urgency, RSD panic) and collapse (shutdown, freeze). Think of it like a faulty thermostat flipping between “furnace” and “fridge” with no in-between. * Masking Fatigue Especially common in AuDHD (ADHD + Autism), where you spend hours pretending to be “on,” reading social cues, hiding stims, or being the office sunshine—until you’re done . What Triggers It? * Decision fatigue * Multitasking beyond your limit * Social overload * Rejection or shame spiral * Sensory overwhelm * Skipping meals, rest, or hydration (hello, basic needs!) How to Cope or Recover 1. Pre-shutdown strategies: * Build in micro-breaks every hour * Chunk tasks into manageable steps * Use body cues (tight chest? zoning out?) as early warning signs 2. During a shutdown: * Don’t fight it. Gentle, low-stim environments help. * Sensory comfort items (weighted blankets, dim lighting) can regulate you faster. * Hydrate, breathe, and snack —seriously. Sometimes it’s just a blood sugar hostage situation. 3. Afterward: * Reflect without shame. You didn’t “fail.” You hit a neurological pause. * Adjust expectations. You may need a lower-demand day next time. * Tell trusted people what your shutdowns look like. Connection helps reduce the spiral of shame. Final Thought An energy shutdown isn’t you being lazy, dramatic, or antisocial—it’s your brain slamming the brakes to protect itself. And once we start treating shutdowns as neurological red flags instead of moral failures, we unlock the door to real compassion and smarter support systems. Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 The Journey of Understanding Your ADHD: Embracing the New Reality 37:48
37:48 Play Later Play Later Lists Like Liked37:48
Play Later Play Later Lists Like LikedHi my friend and welcome or Welcome back to Authentically ADHD! I’m your host, Carmen, and today we’re diving deep into the journey of understanding ADHD, specifically from the perspective of those who’ve received a late diagnosis. The world of ADHD is vast, and when you’re diagnosed later in life, it can be like flipping a light switch in your brain – suddenly, everything makes sense, but there’s also a bittersweet grief over the years that could have been different. We’ll explore this journey, the grieving process for what could have been, and practical strategies to help you navigate your new reality. Let’s dive in." Follow me: Linktree: https://linktr.ee/carmen_irace Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1 Show Notes: https://www.canva.com/design/DAGjw6AMWFs/-49-Wn3L06Dt02eETOeSGg/view?utm_content=DAGjw6AMWFs&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h4518f71ff2 Thanks for reading! Subscribe for free to receive new posts and support my work. Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 ADHD, Self-Trust, and Breaking Free from External Validation 25:48
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Play Later Play Later Lists Like LikedIn this episode of Authentically ADHD , host Carmen explores the complex relationship between ADHD, self-confidence, and the constant need for external validation. For many adults with ADHD, self-worth has often been shaped by a lifetime of criticism, and this episode dives deep into how that reliance on others' approval can undermine self-trust. Carmen outlines why ADHDers tend to seek external validation and offers practical strategies for reclaiming control over self-evaluation. In the first segment, Carmen explains the concept of an external locus of evaluation and how ADHD can lead to an overwhelming reliance on others for reassurance. She shares relatable examples of how this pattern develops from childhood and its impact on adulthood. The episode then introduces the psychological mechanism of the complementary moral defense, which emerges as a response to repeated criticism and can lead to overworking, people-pleasing, and chronic self-criticism. Moving into the third segment, Carmen discusses why it's especially important for ADHDers to cultivate an internal locus of evaluation. Relying on internal validation not only promotes self-trust but also breaks the cycle of people-pleasing and constant doubt. The episode closes with seven actionable strategies to help ADHDers develop self-trust, including identifying core values, tracking small wins, practicing self-validation, and building self-compassion. Carmen encourages listeners to start small and shift from seeking external praise to trusting their own judgment. She leaves listeners with a hopeful reminder that their ADHD brains are wired for creativity and resilience, and self-trust is key to unlocking their potential. If today’s episode resonated with you, share it with someone who might benefit and consider leaving a rating & review to help Authentically ADHD grow. Show notes: https://www.canva.com/design/DAGjTbREIYI/sFGNEj879Ye4x_zWl-W76Q/view?utm_content=DAGjTbREIYI&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h8496660196 Join FOCUSED: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1 Follow me on all platforms: https://linktr.ee/carmen_irace Thanks for reading! Subscribe for free to receive new posts and support my work. Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
1 7 Types of Rest You Didn’t Know Your ADHD Brain Desperately Needs 34:44
34:44 Play Later Play Later Lists Like Liked34:44
Play Later Play Later Lists Like LikedIn this enlightening episode of Authentically ADHD , host Sunny Sparks takes us on a whimsical journey into the science and art of rest—especially tailored for those of us with ADHD. The episode kicks off with a warm welcome and a reminder that true self-care isn’t one-size-fits-all. Sunny introduces the “ADHD & Rest Tango,” explaining how the unique wiring of ADHD brains—characterized by altered dopamine dynamics, delayed sleep phase syndrome, and sensory overload—can make winding down a nightly challenge. The conversation then dives into the research behind why sleep can be so elusive, from our racing thoughts and creative bursts at midnight to environmental factors like blue light from screens. This sets the stage for exploring the “Seven Kingdoms of Rest”: physical, mental, emotional, sensory, creative, social, and spiritual. Each kingdom is described as a vital aspect of our well-being that needs its own form of rest to help balance our lives. Sunny offers a creative self-diagnostic tip by encouraging listeners to imagine their energy levels as a vibrant, multi-colored pie chart. By mapping daily activities to these seven types of rest, we learn how to identify which areas may be undernourished—transforming our self-care routine into an artful process of balance. To wrap up, the episode presents a practical 7-tip self-care segment, sharing real-life examples for each type of rest—from setting up a power nap schedule for physical rest to dedicating time for mindful sunrise moments for spiritual rest. Sunny concludes with an uplifting call-to-action to experiment with these strategies, reminding listeners that rest is not a luxury but a necessity for thriving with ADHD. Stay authentic, take time for each piece of your rest puzzle, and keep shining—even if it means burning the midnight oil sometimes! If today’s episode resonated with you, share it with someone who might benefit and consider leaving a rating & review to help Authentically ADHD grow. Show notes: https://www.canva.com/design/DAGjTbREIYI/sFGNEj879Ye4x_zWl-W76Q/view?utm_content=DAGjTbREIYI&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h8496660196 Join FOCUSED: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1 Follow me on all platforms: https://linktr.ee/carmen_irace Thanks for reading! This post is public so feel free to share it. Get full access to carmen_authenticallyadhd at carmenauthenticallyadhd.substack.com/subscribe…
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