ADHD for Smart 
Ass Women

With over 4 million downloads we help you spy your 
unique intelligence and live to your potential
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What do our Listeners Say?

  • Podcast Review

    I want to thank you from the bottom of my heart for finally validating who I am. I can’t believe it… now I know why I am impulsive. Now I know why no one can match my charisma, or why I am so unorganized! Your podcast pushed me to take the plunge and get an official diagnosis. I am not ashamed or afraid, and that is solely due to this podcast. Thank you so very much, Tracy. I am so very grateful, and in a weird way, you’re my best friend, even if you are not mine ❤️

    rulamartini

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  • Podcast Review

    This podcast is such a gift to our community of ADHD women! Tracy does a fantastic job of explaining everything we struggle with daily and reframes the story, using your characteristics as strengths! Her personality and humor make the content that much more enjoyable. Who wants to fit in, when we were born to stand out?! I can’t recommend this enough! 💛 Thank you, Tracy, a million times over for all that you do!

    HannahRush

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  • Podcast Review

    Your podcast has helped me through my discovery and diagnosis of ADHD. I have never felt more validated, supported and empowered by a podcast. Having a positive frame around this diagnosis made such a difference in my mindset.

    I felt so excited to learn about myself and other’s shared experience, and I have a much happier life thanks to your guidance. You truly are changing lives!!

    hcongdon00

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  • Life-changing!

    As a mental health therapist I started listening to this podcast with the intention of better understanding my clients with ADHD - little did I know it would become an integral piece of my own journey to self-understanding and self-acceptance. Since uncovering and acknowledging my own experience of this unique manifestation of neurodivergence, my life has improved significantly. Tracy's podcast strikes a beautiful balance of research-backed information, loads of validation for the lived experience of those with ADHD, practical life strategies, humor and humility.

    MeganMomof2

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  • Best self help resource!

    Game changer for managing my ADHD.💕 More helpful than any other resource I've tried.

    Lina5679

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  • I hadn't felt peace until this podcast

    Tracy, your show is stellar. I found it recently after being diagnosed with ADHD very new into physician assistant school. Truly, if I didn't have this podcast to understand myself and have everything that I'd always felt finally makes sense, I definitely wouldn't have had the strength to continue my program. I'm always checking for new episodes because they truly make me feel I have such unique things to contribute to this world. We all do!

    Flowers

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  • ADHD journey

    As I go through this journey of understanding what it's like to be an adult diagnosed with ADHD I am learning to love who I am and what I love most about this podcast is it lets me know there is happiness on the horizon and that I'm not alone. Thank you!

    Honeyhivestudios

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Archives: Podcasts

Latest Episodes

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

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.

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.

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.

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.

Episode 29: Psychotherapist Perry Janssen talks about ADHD, emotion and the importance of learning how to manage your feelings

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.

Episode 28: How To Navigate The College Admissions Process As An ADHD Teen?

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.

Episode 27: How an ADHD Diagnosis Changed Danielle Ford's Life

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.

Episode 26: Tracy’s Strength-Focused ADHD Book List

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.

Episode 25: ADHD and Addiction

oday, 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.
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