For this week's episode, we are dipping into the archives to revisit a conversation that resonated with so many of you. I'm talking with Vanessa Gorelkin, a seasoned occupational therapist and ADHD coach who's been working in the field for nearly 30 years.

Vanessa holds a Bachelor of Arts degree from Brandeis (Bran-Dice) University and a Master's degree in Occupational Therapy from NYU. She specializes in executive function strategies, emotional regulation, and anxiety management, and she brings a unique perspective to helping adults with ADHD navigate the day-to-day.

In this encore presentation, we discuss:

• The "Want-to-Do" Gap: Why we struggle even with the tasks we actually enjoy.

• The Anxiety Connection: How anxiety and executive dysfunction team up to create a cycle of frustration.

• Strategy Decay: Why tools that work perfectly for a month inevitably seem to stop working.

• Practical Regulation: How to break down tasks so they feel doable and why you need a "crisis plan" before the crisis actually hits.

Whether you missed this the first time around or just need a refresher on these strategies, there is so much gold in this episode.

You can still find all the links and resources mentioned in this episode on the original show notes page at: HackingYourADHD.com/215

This Episode's Top Tips

1. If something feels overwhelming, try breaking it down into micro-steps. Even something like getting out of bed can be broken into "sit up," "put feet on the floor," and "stand up." In more practical ways, we could think of this as starting out as just opening the document you need to work on, adding the formatting, and starting your first sentence. The idea is you want to build momentum and go with the flow.

2. Be mindful of language; words like "just" and "should" can be damaging. Instead of "I should just wash the dishes," you can reframe it as "I could wash the dishes," and then also if you need a little bit more asking yourself, "What's making this difficult, and how can I work with it?"

3. It's important to have a crisis plan ready before you need it. When emotional overwhelm hits, it's hard to think through what you need. You can pre-plan strategies like a weighted blanket, a favorite show, or calling a friend so you don't have to figure it out at the moment.

Welcome to Hacking Your ADHD. I'm your host, William Curb. Today I'm joined by Skye Waterson for our research recap series. In this series, we dive into a single research paper to see what it says, how it was conducted, and find any practical takeaways.

In this episode, we're discussing a paper called "Association between attention deficit hyperactivity disorder and intestinal disorders: A systematic review and meta-analysis." It's a fascinating one because they started with nearly 2,000 papers and narrowed it down to 11 high-quality studies.

If you'd life to follow along on the show notes page you can find that at https://HackingYourADHD.com/262

https://tinyurl.com/56rvt9fr - Unconventional Organisation Affiliate link

https://tinyurl.com/y835cnrk - YouTube

https://www.patreon.com/HackingYourADHD - Patreon

Today, we're revisiting our conversation with Skye Waterson. Skye is a Doctoral Candidate and ADHD coach who specializes in research-backed tips for navigating life with a neurodivergent brain. We wanted to rebroadcast this episode because our discussion on her book and specifically her approach to calendars and burnout is still some of the most practical advice we've had on the show. Whether you're hearing this for the first time or the second, there is a lot of gold in here. Let's jump back into my talk with Skye Waterson.

If you'd life to follow along on the show notes page you can find that at http://hackingyouradhd.com/206

https://www.unconventionalorganisation.com/

This Episode's Top Tips

1. 1. Avoid overcomplicating your organizational tools, and try to rely more on basic principles, such as having a capture space, a prioritization system, and a scheduling system.
   2. Aim for 80% consistency with your systems and give yourself grace to bounce back after setbacks. No one will ever follow any system perfectly, so work on choosing tools and systems that can adapt to missed days without derailing your progress entirely.
   3. Don't forget to prioritize at least a little fun in your planning. Building dopamine into your day through enjoyable activities can help you stay consistent and avoid burnout.