In this episode, Tracy gives you a simple, ADHD brain-friendly understanding of what is required to obtain an ADHD diagnosis. She also includes a checklist that she created to help you prepare for your meeting with an ADHD professional.

Tracy starts the podcast by sharing the fears that many women have when meeting with a psychologist for the first time.

You’ll learn:

• how psychologists and medical professionals diagnose ADHD

• what rating scales are, who uses them and how they measure ADHD symptoms

• how ADHD is diagnosed differently in children.

• what the Wechsler Intelligence Scale test (WISC-IV)

• why Tracy found the Woodcock-Johnson III Battery of tests far superior

•  where to start in getting tested

• why it’s so important to choose a professional who is actually an expert in ADHD and where to find such an expert

• why first hand knowledge in an ADHD expert is so important

• why you must go into the meeting prepared, just in case the professional is not

• what else should you ask about

Here’s the checklist that Tracy created for you. Go through it well before your appointment and then give yourself a day or two to think about the questions. New information will come to you that you won’t be able to take advantage of if you fill this checklist out an hour before your meeting. If there are symptoms that aren’t listed there is space for you to add them. This is not a comprehensive checklist. It’s a place to help you start to organize your thoughts around your possible. I know your brain, if you have a structure, you can do this. Educate yourself before you meet with your doctor. This is for adult women only.

If you are looking for a strengths focused book list to educate yourself on adhd you can find it and the corresponding podcast in the link above. 

Mentioned Resources:

https://add.org/professional-directory/

https://chadd.org/professional-directory/

https://directory.additudemag.com/

https://www.additudemag.com/top-adhd-clinics/

https://addca.com/adhd-coach-training/ADHD-Coaches/

https://chadd.org/for-professionals/diagnosis-in-adults/

In this episode, Tracy decided to bring on a real member of her ADHD for Smart Ass Women Facebook Group so she put out the word. A lot of members responded but Tracy decided to invite 24-year-old Josie Bowman who was diagnosed in May. 

Prior to her diagnosis, Josie was struggling but she didn’t understand how much she was struggling with everyday life. She thought everyone struggled like she did. If anything, she believed that her struggles were a result of her character flaws. It was her fault. But then her boyfriend came into the picture, told her what he observed and her life changed overnight. 

Josie shares information about

• Her childhood
• Her ADHD symptoms in childhood
• Her ADHD symptoms in young adulthood
• Her college experience
• Her experience with medication
• How she manages her ADHD
• Her future plans and goals

Learn what advice Josie would give to a young woman who really struggles and thinks she might have ADHD?

This week’s podcast is all about drifting off topic; why we do it and how to do less of it. 

Discover what causes our brains to drift-off topic.  

Learn what linear vs. non-linear thinking is 

• What do linear thinkers look for in making decisions?
• What are linear thinkers usually good at?
• What imagination and creativity have to do with it?
• Which method of thinking focuses on the connections and relationships between things more than on specific bits of information. 

Tracy talks about how and why she believes ADHD has been misnamed. 

Discover why drifting off is not the problem and why a family trip to Cancun is the perfect example of why telling stories is always the best way to make information stick.

Learn how to keep yourself from drifting off-topic by using:

• Meta-cognition
• The pause
• Being intentional 
• Putting a stake down 
• Being open and honest 
• Soliciting help from your listeners 

In this episode of ADHD for Smart Ass Women, Tracy talks to environmental scientist and fellow ADHDer, Crystal Edmonds about positive emotion, the ADHD brain and essential oils. 

Discover what Tracy turns to when she wakes up and feels unfocused, unmotivated and in negative emotion and what boosts her mood every single time. How about exercise and nature.

Learn how Tracy made the connection between scent and how scents not only influence her sense of well-being and happiness but also affect her focus. 

Crystal shares with Tracy how essential oils stimulate the limbic system — a part of the brain involved in memory, behavior, motivation, and emotion and how this also helps with:

• ADHD symptoms
• Emotional dysregulation
• Rumination
• Rejection sensitive dysphoria

Discover why essential oils are a great place to start for relief from ADHD symptoms if medication doesn’t work for you.

Learn:

• how quickly essential oils take to work in your body
• which essential oils work well for ADHD
• why essential oils require trial and error just like medication
• what the difference is between high frequency and lower frequency vibration and how it affects our well-being.

Resources: 

The Essential Life: 6th Edition

New Emotions & Essential Oils Wheel, 7th Edition

Crystal’s DoTerra Shop

https://www.consumersadvocate.org/essential-oils?fbclid=IwAR02Ss4tiHyXEuY9AMDaGo1-Q0YhjJUGGRndyIbYPXonjxkSqf5VRzbBvHM#toc-doterra

https://www.ncbi.nlm.nih.gov/pubmed/22086772?fbclid=IwAR2cgBCB0AKz0KjPUiRWLCbfX6aGV2_GFzDNqGFT9byb3hHzr652_MgwJ8A

https://www.ncbi.nlm.nih.gov/pubmed/16634289?fbclid=IwAR0gYH0xdUSFdCpc0OGdQDcrNre1qpv95xgRXyWObCU9wPtrIyjyGa8_sb8

https://www.amazon.com/Healing-Intelligence-Essential-Oils-Aromatherapy/dp/1594774250?fbclid=IwAR28YEH1cQ-MtPQvICG6UyUt4BamXe5WzJ5OdEBsdcGx09CnkG6SlxPbGxI

https://www.additudemag.com/treatment/essential-oils/

https://www.additudemag.com/essential-oils-for-adhd-anxiety/

https://chadd.org/adhd-in-the-news/how-to-treat-adhd-with-essential-oils-10-ideas/

In this episode Tracy talks about the connection between dental health and ADHD. Believe it or not, it’s one more thing we need to add to our ADHD workarounds list! 

Discover why staying away from sweets, brushing religiously and having no cavities, can still land you in the endodontist’s chair when you have ADHD. 

Learn what bruxism is and why 78% of those with ADHD are reported to have it.

Recognize why you should wear a nightguard and how to reframe your thoughts around doing so if you hate yours and like Tracy are constantly fighting it. 

Explore why crowns, root canals, TMD, bruxism, grinding and clenching are all connected to ADHD.

Discover what happened when Tracy posted the following post to her ADHD Facebook Group, ADHD for Smart Ass Women: “Podcast question for those that are 45 or older only. Have you had a crown or root canal?” You will be surprised by the response.

Learn about ADHD and comorbidity and how this often affects the success of ADHD medication. 

Explore the difference between TMJ and TMD. Which one is responsible for the clicking or popping sound, difficulty in moving your jaw, headaches, migraines, neck aches and even back aches, and how they’re related to ADHD?

Discover who has more TMD symptoms; women or men? 

What information do dentists have about ADHD and TMD? 

What are common dental-related side effects caused by ADHD medication? 

What are common dental-related side effects among children who have ADHD?

What brands of stimulant ADHD medication have been associated with TMD and side effects such as bruxism? What brand of stimulant medication is less likely to report TMD symptoms

Learn what you can do now to lessen the potential of developing TMD and bruxism as well as teeth that need crowns, root canals, or implants.

Discover what supplement helps many women with TMD. 

Resources:

https://www.health.harvard.edu/newsletter_article/A_new_way_for_TMJ

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5534274/

https://www.implantsgumcare.com/blog/do-you-have-adhd-teeth

https://www.friscokidsdds.com/dental-topics/dental-library/dental-health-in-children-with-attention-deficit-hyperactivity-disorder-adhd/

https://www.webmd.com/oral-health/root-canals#1

https://www.medicalnewstoday.com/articles/317871.php

In this episode, Tracy talks about how to respond when a friend, family member, teacher, coworker or boss tells you that there is no such thing as ADHD? 

• Tracy starts out by sharing her thoughts with anyone who is listening to this episode and doesn’t believe in ADHD and tells them why their viewpoint is hurting their relationship with their ADHD friend, family member or colleague. 
• Learn how to tell if a relationship is about connection or power.
• Discover the most helpful thing you can do for someone who has ADHD. 
• Remember to have a little grace and don’t forget what you used to think you knew about ADHD before you really knew anything about ADHD 🙃.

Learn how to respond to comments like:

• There’s no such thing as ADHD
• People with ADHD are stupid, unmotivated and lazy. It’s a character flaw of their own making.
• I read an article that there is no ADHD in France
• ADHD is strictly an American phenomenom
• Big Pharma made up ADHD so it could sell more drugs
• ADHD is new, it’s a product of modern society. Look at how many more kids are now diagnosed with it.
• Everyone has some ADHD
• Everyone has ADHD today
• We are medicating our kids and turning them into addicts

And finally, Tracy shares how she responds when she’s dealing with a real know-it-all who clearly knows nothing about ADHD. She also ends with a discussion on how to figure out who should and shouldn’t be in your life.

Resources:

I especially dislike sharing this first link but here goes:

https://www.psychologytoday.com/us/blog/suffer-the-children/201203/why-french-kids-dont-have-adhd

https://psychcentral.com/blog/do-french-kids-get-adhd-yes/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5510191/

https://adhdrollercoaster.org/adhd-news-and-research/do-french-kids-have-adhd-surement/

https://www.alcohol.org/guides/global-drinking-demographics/

https://ourworldindata.org/smoking

https://www.nytimes.com/2006/03/07/health/07essa.html

Summer Sunderland suggested: Sir Ken Robinson’s Ted Talk on Gillian Lynne who had to move to think. Here’s the excerpt: https://www.youtube.com/watch?v=Dewkj80G4as Here’s the full TedTalk: https://www.ted.com/talks/ken_robinson_says_schools_kill_creativity#t-77984

Erin Ez shared this link that gives you a real world snapshot of how your child feels struggling with attention and learning challenges: https://www.understood.org/en/tools/through-your-childs-eyes/player?simq=66dc223a-29e3-4956-ae1e-e7b1beff3584&gradeId=f774ec64-d556-4a06-abae-035bc8683bb6&personalized=true

This week's topic is all about Repetitive Body-Focused Behaviors (RBFBs). RBFBs are related to self-grooming, anxiety management and/or sensory stimulation. 

The most common BFRBs are trichotillomania (hair pulling, eyelashes), dermatillomania (skin picking), onychophagia (nail biting), dermatophagia (skin biting), teeth grinding (bruxism), tongue biting (morsicatio linguarum). They are complex conditions that cause people to repeatedly touch their hair and body in ways that result in physical damage. 

Learn why:

• It’s so hard to stop these behaviors
• These behaviors normally begin
• ADHD predisposes us to RBFBs
• Perfectionism may play a role in RBFBs
• ADHD medication may make RBFBs worse
• RBFBs may elevate our dopamine levels

Learn what:

• Condition RBFBB is normally associated with
• Percent of the members of our FB group have RBFB. It’s very surprising
• Members say about their own RBFBs
• You can do to stop or at a minimum lessen these RBFBs?
• Amino acid supplement may help
• Workarounds have made a difference to our members

Resources:

https://www.additudemag.com/body-focused-repetitive-behaviors-adhd-depression-anxiety/

https://adhdsupporttalk.com/2018/03/05/body-focused-repetitive-behaviors-anxiety-and-adhd/

https://healthypsych.com/body-focused-repetitive-behaviors-bfrbs/

https://adhdsupporttalk.com/2018/03/05/body-focused-repetitive-behaviors-anxiety-and-adhd/

In this episode, Tracy speaks with Cognitive Behavioral Coach, Diann Wingert. Diann worked for 20 years as a psychotherapist. She was also an adjunct faculty member with the USC School of Social Work, training graduate students to become therapists at Children's Hospital Los Angeles. She made the transition from psychotherapist to coach because she found coaching to be more successful at affecting real, positive change in her clients. 

Diann saw far too many brilliant & capable women struggle with distractibility, procrastination, perfectionism, & self-doubt which held them back from expressing their gifts in the world. Many of them were diagnosed with anxiety or depression and had no idea that the underlying issue was actually ADHD, including Diann herself. 

She is now on a mission to help other gifted, creative & entrepreneurial women of all ages, achieve their true potential through radical self-acceptance, leveraging their

strengths & creating an ADHD friendly business and life. 

Diann goes on to share:

• Her definitions of cognitive behavioral therapy (CBT) and how CBT differs from cognitive behavioral coaching (CBC).
• The role of therapy vs. coaching
• How you can change your self-concept with CBC.
• How our thoughts, feelings, and actions determine our results
• Who is a candidate for CBC/CBT? Who is not? 
• Whether therapy and CBT/CBC can be conducted at the same time
• Why asking better questions is so important to our sense of self-esteem.

Get a FREE copy of Diann’s Driven Woman roadmap called the Fast Track Guide to Success or schedule a FREE 30-minute consultation here. You may also find out more about Diann’s 12-week individual coaching program for ADHD creatives and entrepreneurs here.

In this episode of ADHD for Smart Ass Women, tracy talks about the basics of Cognitive Behavioral Therapy (CBT); what is it, who is it for, how does it work with ADHD. 

Learn how:

• CBT incorporates cognition(what we’re thinking), behaviors (what we do) and emotions.
• CBT does not treat ADHD, but works to lessen how it impairs your life through symptoms like procrastination, time management, disorganization
• CBT educates ADHDers about their brain and why it is the way it is
• CBT, helps to 
• build workarounds
• manage negative expectations and emotions
• discover negative behaviors that interfere with your ability to live to your potential.
• CBT can look different for each patient because it’s set up to their individual needs
• Learn where CBT came from and how what you’re saying to yourself can really affect your life: what jobs you’ll apply for, what relationships you’ll enter into, what risks you’re willing to take. 

Discover how the experience of growing up with ADHD, especially undiagnosed ADHD, can impact how you think, what you think about yourself, how you cope, your attitudes and your beliefs. 

Learn how the lens that you see the world through definitely affects who we become. 

Discover how what you’re thinking can impact your life. And that:

• Your thoughts create your feelings/emotions
• Your feelings create your actions
• Your actions create your results. 
• Everything starts with your thoughts. 
• How our thoughts are responsible for our emotions. 

Tracy states: “Don’t believe everything you think.” It doesn’t matter if you had that negative thought a million times. It’s not going to affect you now unless you think it again. You don’t have to undo those thoughts, you just have to break the pattern of the thought.

Tracy shares that CBT looks for where your thoughts are distorted and it has you question them. 

In CBT, you’re also learning how to use specific strategies for managing your ADHD like getting to work on time, starting a project you don’t want to do, sticking to your planner, building better relationships.

Discover what you should do when you can’t start a project or task.

Also learn CBT strategies around

• Prioritization 
• Self-regulatation
• Time management 
• Managing emotions
• Managing behavior 
• Procrastination

Discover how CBT compares to medication and what kind of Cognitive Behavioral therapist you should hire. 

Resources:

https://hwcdn.libsyn.com/p/2/6/7/267bd069eae25e78/54-cognitive-behavioral-therapy-for-adhd.mp3?c_id=7219930&cs_id=7219930&destination_id=142545&expiration=1564212868&hwt=0b2442c3018eabfd8c5b78b5e7d0bf1a

https://www.additudemag.com/cognitive-behavioral-therapy-for-adhd/

https://next.podbay.fm/podcast/668174671/e/1415109600

https://www.amazon.com/Cognitive-Behavioral-Therapy-Adult-ADHD-Dysfunction/dp/160918131X/ref=sr_1_3?keywords=cognitive+behavioral+therapy+adhd&qid=1564208885&s=gateway&sr=8-3

https://www.amazon.com/Cognitive-Behavioral-Therapy-Adult-ADHD/dp/0415815916/ref=sr_1_2?keywords=cognitive+behavioral+therapy+adhd+russell+ramsay&qid=1564208985&s=gateway&sr=8-2

For our 31st episode, Tracy invited Katelyn Mabry to join her. Katelyn is the author of the children’s book Hi, It’s Me! I have ADHD which is based on her personal history with ADHD. In her book she shares the feelings, emotions and experiences as a child dealing with the challenges of ADHD and offers them insights, tips empowerment and the message that ADHD does not define them. Katelyn has a master’s degree in reading and is a certified early childhood/special education teacher. She also has four children and is now a private coach for kids who learn differently. Katelyn’s goal is to instill the love of reading, learning and growing in her students. 

Tracy talks about her 17 year old son who is very bright but came to her in December and said he couldn’t read. She saw him reading all the time so this didn’t make sense to her.  

That’s when she remembered that there was a reading specialist in her ADHD for Smart Ass Women Facebook group named Katelyn Mabry. Tracy called Kately and she told her that Markus can read, he just can’t focus on what he’s reading when he’s not interested which means that he can’t retain what he reads. Tracy hired Katelyn to work with Markus and has been so pleased at how much more confidence her son has around reading in subjects that he is not interested in. She asked Katelyn to share some of the strategies she has used for her son around reading retention.

Katelyn talks about metacognition and how she uses it to help kids retain what they are reading. 

Learn about the three different types of inner voices in metacognition: reciting, conversational and interactive and which one helps retention the most by helping the reader connect to the characters.

Kaitlyn then teaches us about the distracted voice and the way she helps students identify when the distracted voice shows up.

Learn why visualization is so important in reading retention.

Katelyn shares a fantastic quote which analogizes reading to driving a car.

Learn what it means to activate background knowledge to aid in reading retention.

What does it mean to give the reading purpose and why it’s so important that the reader to intentionally connect the reading to the reader’s worldview. 

Katelyn mentions her book Hi, It’s Me! I Have ADHD. She is working on the second edition which will be released in October. If listeners would like to learn more about her book or connect with her they can subscribe to her email list at www.katelymabry.com. 

Katelyn recommends the book I Read It But I Don’t Get It: Comprehension Strategies for Adolescent Readers by Chris Tovani

https://www.amazon.com/Read-but-Dont-Get-Comprehension/dp/157110089X/ref=sr_1_1?crid=2GVFRJQPSYSKY&keywords=i+read+it+but+i+don%27t+get+it+by+cris+tovani&qid=1564183134&s=gateway&sprefix=I+read+it+but%2Caps%2C192&sr=8-1

Tracy mentioned the book Learning How to Learn by Barbara Oakley

https://www.amazon.com/Learning-How-Learn-Spending-Studying/dp/0143132547/ref=sr_1_1?crid=3TBT4HPRVF4GD&keywords=learning+how+to+learn+barbara+oakley&qid=1564185939&s=gateway&sprefix=Learning+how+to+learn+%2Cgarden%2C195&sr=8-1

This week's podcast is all about the Apple Watch and how I use it to manage my ADHD brain. I didn’t want an Apple watch, I don’t want to wear anything that everyone else is wearing. 🙊 That said, once I did, I realized just how valuable it could be to manage my ADHD brain. I feel more in control, less worried about things falling through the cracks, and more organized than I’ve ever felt.

My whole goal has been to build structures around myself to shore up my weaknesses so I can focus on my strengths. I have basically uploaded my working memory to the apple watch. 

When I first got the watch, I was totally overwhelmed. I looked everywhere for videos and blog posts, about how to use the Apple watch to shore up the ADHD brain. I couldn’t find anything so I’ve wanted to do this podcast for awhile. That said, this is not an in-depth instruction manual on what the apple watch can do. This is really just me talking to you about the best, simplest ways I have found to set up and use my Apple watch to build that structure around me that best supports my ADHD brain.

And this is the structure that has worked best for me:

1. ALARMS, TIMERS & REMINDERS The number one reason I love the apple watch is for alarms. I no longer need to wash the laundry five times because I keep forgetting I’m doing the wash and get totally distracted by my work, my kids, my dog or another Donald Trump tweet 🙄…. YOU GET ME? With my Apple watch, I can actually cook again because I don’t burn things anymore. I’m constantly reminded by Mr. Apple that I’m cooking! It took me awhile to figure this out but this is what you need to know.

• Your iPhone, and Apple watch have alarms, reminders and timers. Your Macbook and Ipad only have reminders built in.
• You only have one timer on your Apple Watch or Iphone. There are no multiple timers.
• Alarms and reminders have labels so you can remember what you were even working on. Timers do not so when the timer goes off, if you’re anything like me, you won’t have a clue what you were even timing. 🤷🏻‍♀️ 
• Haptic feedback is probably the best feature of the alarm on my Apple watch. It’s the light tap on the top of your wrist that your watch administers, kind of like you’re own built-in nanny. 
• Both reminders and alarms allow you to use your voice to set up an alert which I love. 
• I sleep with my watch, set weekly and weekend alarms and use the haptic feedback when the alarms go off every morning as my alarm clock. 
• Alarms don’t delete themselves like reminders so you’ll have to delete them off your phone every other month or two. Instructions here.
• Alarms and timers that you set up on your Apple Watch will not show up anywhere else. Alarms and timers that you set up on your IPhone will show up on your watch. No idea why, I just know that they won’t. 
• If you need multiple countdown timers, this is the best I could find but don’t bother adding the complication to your watch. Just use it on your phone. 

2. FIND YOUR PHONE If you too lose your phone at the store, your office or in the garden under layers of mulch (you’ll have to listen to the podcast 🙈), this is reason alone to invest in the Apple Watch. You can use your watch to ping your phone. Even better, if you’re in the dark and you can’t find your phone or you just want to know if it’s at the bottom of your bottomless purse, continue to press on the phone icon. The flash will light up and blink. Instructions are here.
3. FLASHLIGHT I never used the flashlight on my IPhone. When I needed it, I was usually at a front door trying to hold groceries, a bag, a dog or all three. With your Apple Watch on your wrist, you can actually use it as a flashlight. This is perfect when you’re in the dark trying to put a key into a lock. Instructions here.
4. SPOTIFY I’m not a music person. I know… blasphemy, right? I just find it so distracting to all the brilliance trapped in my brain 🙄 but since I know that music affects emotion in a positive way I force myself to listen to it. The Apple Watch with the Spotify app makes this so easy that I actually use it. I put my Apple wireless AirPods, click on my Spotify complication on my watch face and I’m automatically connect to my ADHD for Smart Ass Women playlist. The whole point of the playlist was to create an immediate go-to resource for positive, feel good, happy, upbeat music and i have to tell you that it totally works. If I’m feeling even a little down, I start the playlist and within 5 minutes I feel 100% better. I created this playlist with the help of members of our ADHD for Smart Ass Women Facebook group. Join us.
   
   Btw, I’m famous for putting things down and not knowing where I put them and I knew my tiny little AirPods would be no exception so I bought this Airpods Watch Band Holder for the times I can’t immediately get my AirPods back in their case.
5. PCALC I have no idea why the IPhone calculator app doesn’t sync to the Apple watch but it doesn’t and just like Barbie, I hate math. PCalc is the calculator on my wrist. It’s for conversions and calculations of all kinds from currency to tips to almost anything a scientist, engineer or student would need. It’s a bit pricey at $9.99 but it works.
6. WALKIE TALKIE This feature of the Apple Watch is great for family communication. My daughter is going to school in NYC. We regularly ping each other using the Walkie Talkie for simple questions. My husband also loves when I harass him in the grocery store by constantly adding “one more thing” to our shopping list. One of my favorite features of the Apple Watch because it’s so quick. Instructions here.
7. WORLD CLOCK Right now I have a teenager who’s traveling through Europe, a daughter in NYC and a VA in the Philippines. I am so bad at calculating anything and that includes time. One of the best things I did was set my watch complications (apps that show up on your watch face) to include a world clock with all my time zones accessible right on my wrist. One click and one swipe and I know exactly when I should or shouldn’t call. Instructions here.
8. MAPS is one of the best apps built into the Apple Watch 4. The turn-by-turn navigation with haptic feedback is almost like having a friend sitting in the seat next to you saying, “turn right here.” Just remember to set your turn alert notifications on the watch app on your IPhone. Instructions here.
9. TILE  I am constantly leaving my purse behind. In truth I hate carrying a purse so I often just carry a wallet but because I don’t usually carry a purse when I do I forget that I even have a purse with me. Well, Tile Mate helps. I added one to my wallet. You can use these Tiles on everything. You can hang them on your keys, stick them on your laptop, your ipad, your remote control; basically whatever you lose. You download the free TileApp and then you can ring your things with your phone. If I lose something and I’m too far to ping it, I can open up the Tile App on my Apple Watch or my IPhone and see where the last place was that I left it. There’s also a built in community that can help you find whatever you have a Tile App on. 
10. BEAR Right after I was diagnosed with ADHD it suddenly dawned on me that I had a million notebooks but I never went back into any of them. The few times I had to find something I got so overwhelmed. I was never able to find anything so why take them? That’s when a friend told me about a simple app that came with my MacBook that I could write notes in and search for those notes later. For three years I’ve been a staunch Apple Notes fan. Then, I discovered Bear. It’s better than apple notes because:

• It’s much cleaner, simpler, and more aesthetically pleasing which is really important to my brain. Simple, beautiful, good design relaxes it. Clutter confuses it. 
• I love that I can tag everything. Apple notes uses folders and often times I have trouble finding things because one note could be in a number of folders. Now I just tag my notes and I’m never worried that I might not be able to find the note when I need it. 
• Bear syncs with my macbook, ipad, phone (which apple notes does as well) but it also syncs with my apple watch. I have the complication on my watch face so wherever I am I can take a quick note using my voice. When I get to my laptop I can then organize it. It’s just really easy to get into and out of which is so important for the ADHD brain because when things are cumbersome we will not use them.
• It’s also intuitive, you can the most basic features and then add from there when you’re ready. 
• You can also add links in the document and export in every way imaginable.
• You can find Bear on all platforms here.

11. CHEATSHEET  is for really simple notes (non-sensitive information that doesn’t need encryption). It’s a way to remember things you always forget. Things like logins, homework assignments, flight numbers, gate numbers, hotel room numbers. I’m redoing my son’s bedroom right now. All his room dimensions are stored in a Cheatsheet file with a baby icon (shhhh, don’t tell him!). When I’m in a paint or furniture store or even chatting with an online vendor, it is so easy to just click on the Cheatsheet complication on my Apple Watch and look for the baby icon that contains all the measurements I could ever need. Normally I would have measured his room and lost the dimensions at least four times by now. The key to any application for our ADHD brains is really how quickly you can get in and out of it because that’s the only way that we’ll muster up the patience to actually use it. If you’re going to use cheatsheet make sure it’s one of the complications on your watch face. You can find Cheatsheet here.

Here are the three additional Apple Watch apps that I mentioned in my podcast. I’m impressed with them thus far but haven’t used them long enough to include on my list. I’ll report back later. 🤓

• PocketCasts
• Audible
• Things3

If you have a great Apple Watch app that plays well with your ADHD brain, please let me know about it by emailing me at [email protected]. You can also find my podcast, Amazon Alexa briefing, Facebook Group and information on Coretography at tracyotsuka.com.

For our 29th episode, I have invited my friend Perry Janssen to our podcast. Perry lives in Seattle where she has been a psychotherapist for the past 30 years. Perry has taught at the university level, she’s had her own column, she’s been a radio host where she’s interviewed and learned from the likes of Dr. Christiane Northrup and Dr. Dan Siegel. She’s also been an educator, consultant and coach for Microsoft, Amazon, Nordstrom, Boeing; the list goes on and on.  

I had a list of questions prepared but since our most popular episodes have been about emotion and feelings, I decided to just go with it. I call Perry the feelings expert. You can tell how passionate she is on the subject. Perry talks about:

• The importance of learning about the difference between realization and integration and why you need both for happiness.
• What happens when you ignore your feelings
• Why feelings aren’t good or bad but more like breadcrumbs or little gold nuggets.
• How we can actually learn from our feelings.
• Why there is absolutely nothing wrong with you
• Why Perry’s clients call her the Tennessee Hound Dog
• What true mindfulness really is
• Why many women don’t even know how to feel their feelings?
• How minimizing certain feelings can lead to minimizing all feelings.
• The fact that there is absolutely nothing wrong with you. You just have never been taught the skills to deal with emotion.

You can find out more about Perry here, or listen to her podcast here. You may also reach out to Perry via email at [email protected].

Today Tracy talks to our youngest group member, Sophia Criscione. Tracy was so impressed with a post that Sophia created in our Facebook Group, ADHD for Smart A** Women about how to navigate the college admissions process when you have ADHD, that she just had to have Sophia on her podcast. 

Sophia is 18 and has just completed her senior year in high school. Having just gone through the whole process of applying to colleges she wanted to help other bright ADHD kids who are stressing about the whole college application process. Sophia was diagnosed at the end of her freshman year and shares with us how her diagnosis came about. 

She is a definite smart ass, so smart that among her many very high AP scores is a 5 in a history class that she taught herself. No matter how frustrating some of her symptoms might be Sophia will tell you why she views her ADHD as a biochemical gift.

Find out: 

• why Sophia wishes she would have started taking the SAT early in her junior year.
• the benefits of doing every single in-person interview that you can
• the pros and cons of disclosing your ADHD in your application
• how Sophia mentioned her ADHD traits without specifically disclosing her ADHD
• why and how you should use the additional information section on the common application. 
• what kinds of teacher recommendations were most helpful to Sophia’s admissions chances.
• how Sophia managed the application deadlines
• why you should apply to as many colleges as possible
• who should consider test optional schools

Sophia then shares advice on parenting teenagers with ADHD and her number one ADHD workaround.

In this episode of ADHD for Smart Ass Women, Tracy chats with Danielle Ford from Las Vegas. Danielle dropped out of high school as a junior at 17, on the advice of her high school counselor. She was actually a good student who had to work to support her family. 

She then spent a decade in various entrepreneurial ventures working 10 times harder than everyone else and in her words “never getting the basic stuff right.” She self-diagnosed herself with ADHD in her early twenties but chose not to seek a formal diagnosis because she believed the stigma. 

Instead, she read every self-help book, tried every system, worked with coaches but never thought that the strategies may have been faulty and not her. After a close call, Danielle decided to get treatment, was prescribed medication and other therapies and suddenly she could easily organize her thoughts, emotions tasks...everything. 

That’s when Danielle went into full ADHD superpower mode and submitted her name for school board trustee for the 5th largest school district in the United States. She beat out a field of 9 candidates, including some seasoned politicians and won the election. Danielle was sworn in this past Jan and now she controls a nearly 3 billion dollar yearly budget and makes policy decisions for a school district that serves 48 schools in the Clark County School District. In this role she is responsible for over 322,000 students. 

Danielle is 33, a single-mom of two kids and she’s a digital marketing strategist who helps other entrepreneurs grow their online businesses.

Her story is fascinating. How she manages her ADHD is instructive. You will also likely relate to how Danielle navigates life when her Ferrari brain works faster than her bicycle brakes (if you have ADHD you’ll know what we mean). It’s no surprise that Danielle is often compared to Alexandria Ocasio-Cortez.

In this episode Tracy gives you her list of favorite strength-focused ADHD resources/books.

If you listened to her first podcast recorded back in October you‘ll notice that her understanding and opinions around ADHD have changed a lot. She is now solidly grounded in a more strength-focused view of ADHD and sees it as a brain difference rather than a brain disorder.

Tracy goes through the books she wishes she knew about when her son was first diagnosed five years ago. If you want to reframe your own ADHD, if you currently see it as a disorder and want to view it as a strength, this is exactly where you need to start. Tracy wouldn’t give up her own ADHD for anything. She believes that her ADHD traits are responsible for every success she’s ever had. She just had to learn how to manage it. These resources have really helped in that regard.

Find the book list here.

Today, Tracy talks about ADHD and Addiction. She doesn’t like to talk about things that she hasn’t experienced personally but so many members in her Facebook Group, ADHD for Smart A** Women did struggle with addiction so she decided that the subject warranted a podcast episode.

Have you ever wondered why those of us with ADHD have up to a 10 times higher likelihood of substance abuse and addiction?

Do you know what Reward Deficiency Syndrome is? Have you ever felt less satisfaction than you expected to feel once you reach a goal? Do you often feel like you’ve not accomplished enough?

Discover how our dopamine circuitry can create addictions and what’s behind the overlap that we often see between creativity, talent, depression, addiction and ADHD.

Learn why young adults use substances to self-medicate and at what age they typically start.

Discover the biggest myth about stimulant medication and addiction.

Exercise is the ADHD brain’s best friend. Learn why it also helps us refrain from self-medicating.

Tracy then shares information that she just learned about AA, recovery centers, medical detox programs, and sober living environments from a book called The Sober Truth by Harvard professor Lance Dodes who’s been treating people with addiction for 30 + years. It is really eye-opening.

Tracy also shares information that she just learned from psychotherapist Perry Janssen about trauma and addiction.

Learn about the concept called spontaneous remission and what kinds of approaches to treating addiction work best for those of us with ADHD.

Resources:

Center for Motivation and Change: https://motivationandchange.com

The Beyond Addiction Podcast with Dr. Josh King: Interview with Edward Hallowell https://podcasts.apple.com/us/podcast/shining-a-new-light-on-adhd-w-dr-ned-hallowell/id1443006588?i=1000437662558

http://hams.cc/neuroscience.pdf

https://www.amazon.com/Sober-Truth-Debunking-Programs-Industry/dp/0807035874/ref=sr_1_1?crid=DN97L8MJLDP8&keywords=the+sober+truth+debunking+the+bad+science+behind&qid=1560387110&s=gateway&sprefix=The+Sober+Truth%2Caps%2C204&sr=8-1

https://www.additudemag.com/the-truth-about-adhd-and-addiction/