Episode 41: Should I Disclose My ADHD at Work with Lynn Miner-Rosen

n this episode, Tracy talks to ICF and board-certified ADHD coach, Certified Career Development Coach and Life Coach, Lynn Miner-Rosen. Lynn works with high school seniors, college students and young adults with ADHD, EF deficits and learning differences. Previous to coaching Lynn was a Special Education Teacher for 12 years. She was also an IEP coordinator. Lynn Miner-Rosen has a BS in business administration and two Masters Degrees in Education and Special Education. She lives in Boca Raton, Florida and will be speaking at CHADD in November.

EP. 41: Should I Disclose My ADHD At Work With Lynn Miner-Rosen

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. In this episode, Tracy talks to ICF and board-certified ADHD coach, Certified Career Development Coach and Life Coach, Lynn Miner-Rosen. Lynn works with high school seniors, college students and young adults with ADHD, EF deficits and learning differences.

Episode 40: How to Prepare for a Meeting with an ADHD Doctor

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.

EP. 40: How to Prepare to Meet With Your ADHD Doctor

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. 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.

Episode 39: How An ADHD Diagnosis Changed 24-Year-Old Josie Bowman’s Life, The Second Time

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.

EP. 39: How An ADHD Diagnosis Changed 24-Year-Old Josie Bowman's Life, The Second Time

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. 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.

Episode 38: ADHD and Drifting-Off Topic

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?

EP. 38: ADHD and Drifting Off Topic

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. ADHD and Drifting Off Topic 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.

Episode 37: ADHD, Positive Emotion and Essential Oils with Crystal Edmonds

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.

EP. 37: ADHD, Positive Emotion and Essential Oils with Crystal Edmonds

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. 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.

Episode 36: Crowns, Root canals, TMD and ADHD

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.

EP. 36: Crowns, Root Canals, TMD and ADHD

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. 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!

Episode 35: How To Respond When People Tell You ADHD Isn’t Real

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.

EP. 35: How To Respond When People Tell You ADHD Isn't Real

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. 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?

Episode 34: ADHD and Repetitive Body Focused Behaviors (Also Known As Skin-Picking, Nail Biting, Teeth Grinding, etc.)

This weeks 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

EP. 34: ADHD and Repetitive Body Focused Behaviors (Also Known As Skin-Picking, Nail Biting, Teeth Grinding, Etc.)

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. This weeks 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).

Episode 33: How Cognitive Behavioral Coaching Can Change Your Life with ADHD Expert Diann Wingert

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.

EP. 33: How Cognitive Behavioral Coaching Can Change Your Life with ADHD Expert Diann Wingert

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. 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.

Episode 32: What is Cognitive Behavioral Therapy and How Can it Help ADHD?

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), behaviours (what we do) and emotions.

EP. 32: What is Cognitive Behavioral Therapy and How Can it Help ADHD?

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. 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 it works with ADHD.

Episode 31: Reading Strategies for ADHD Brains with Reading Specialist and Fellow ADHDer, Katelyn Mabry

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.

EP. 31: Reading Strategies for ADHD Brains with Reading Specialist and Fellow ADHDer, Katelyn Mabry

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. 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.

Episode 30: My Favorite Tech Tool: How The Apple Watch Saved My ADHD Brain

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. 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: 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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.

EP. 30: My Favorite Tech Tool: How The Apple Watch Saved My ADHD Brain

Listen to this episode from ADHD for Smart Ass Women with Tracy Otsuka on Spotify. 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.

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