ADHD Powerful Possibilities: New and Late Diagnosis & Beyond Podcast Por ADHD Coach Katherine Sanders arte de portada

ADHD Powerful Possibilities: New and Late Diagnosis & Beyond

ADHD Powerful Possibilities: New and Late Diagnosis & Beyond

De: ADHD Coach Katherine Sanders
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Finally, an ADHD podcast that skips 'superpower' chat and toxic productivity to get real about what's going on and what actually works. If you're tired of empty promises and quick fixes, you've found your home. I'm Katherine, a certified ADHD coach (PCC, ACCG) diagnosed with ADHD and Autism in my early 40s. With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and the honest conversations you've been searching for. My clients call me the "ADHD nerd version of their favourite aunty" – and I'm here for it. What you'll get: - Weekly episodes tackling executive function challenges like emotional regulation, time management, and getting started - Practical, ADHD-friendly approaches to success that you'll learn to create so they actually fit your brain - Guest experts sharing diverse perspectives on thriving with neurodivergence (not just selling their products) - No fluff, no sugar-coating: just real talk for real people who are too busy for 90 minute chit chat Perfect for: Adults navigating ADHD diagnosis, entrepreneurs building sustainable businesses, women in perimenopause or menopause, and anyone supporting someone with ADHD, especially teens and families with multiple ADHD/neurodivergent members. You know that overnight transformations or one-size-fits-all solutions don't last, even if they're fun for a few hours. With me, you'll discover the power of self-awareness, autonomy, and agency while reframing what success looks like for your unique brain and life circumstances. Are you ready to turn those very real, annoying ADHD challenges into powerful possibilities? Your authentic growth journey starts here. Let's Go.Copyright 2025 ADHD Coach Katherine Sanders Desarrollo Personal Higiene y Vida Saludable Psicología Psicología y Salud Mental Éxito Personal
Episodios
  • 44 - ADHD, Knowing and Doing. Why DON'T we do what we know?

    44 - ADHD, Knowing and Doing. Why DON'T we do what we know?
    Mar 18 2026
    You’ve read the books, bought the planners, and know exactly what you should be doing.So why aren’t you doing it? This episode explains why ADHD isn’t a knowledge problem – it’s a translationproblem, and what that means for the support you actually need.THIS EPISODE IS FOR YOU IF…You’ve got a bookshelf full of ADHD books and a graveyard of half-finished journals – and you still can’t make yourself do the things you know you should do.You’ve tried every system and downloaded every app, but nothing sticks consistently.You’re wondering if something is wrong with you, when actually the problem is that the advice isn’t designed for your brain.In this Episode we cover:If you have ADHD, chances are you don’t have a knowledge problem.You probably know exactly what you should be doing – you could write the article, give the TED talk. But knowing what to do and actually doing it are two completely different things, and for ADHD brains, the gap between them is real and neurological.In this episode, we explore why ADHD is not a disorder of knowing what to do – it’s a disorder of doing what you know.The executive function that’s supposed to bridge intention and action works differently in ADHD brains, which is why generic systems and productivity advice so often fail, even when you understand them completely and genuinely want to follow them.How you can change this: stop trying to learn your way out of it. You already know enough. What you need isn’t more information – it’s translation. Taking what you already know and building it into structures that fit your specific brain, your specific life, your specific context. That’s what actually moves the needle.Key TakeawaysThe knowing-doing gap: what it looks like day-to-day and why it’s not a willpower problemThe neuroscience behind it: how executive function is supposed to bridge intention and action – and why it’s unreliable in ADHD brainsWhy learning feels like progress but isn’t the same as doing (and how the self-help industry makes this worse)The translation reframe: why generic advice fails and what individualised support actually looks likeWhat to do next if you’re someone who knows what to do but can’t reliably make yourself do itTimestamps:00:00 – Welcome and cold open [~01:15]The pattern: the knowing-doing gap in daily life [~06:00]The explanation: executive function, ADHD neuroscience, and the learning trap [~14:00]The shift: stop learning, start translating [~19:30]Close and CTA: Lightbulb Studio waitlist [~21:00] – OutroNotable Quotes:“You don’t have a knowledge problem. You have a translation problem.”“ADHD is not a disorder of knowing what to do. It’s a disorder of doing what you know.”“Generic advice tells you what to do. Translation shows you how to do it with your specific brain in your specific life.”Common Questions Answered:Why do I know exactly what I should do but still can’t make myself do it?Is the knowing-doing gap a willpower or motivation problem?Why do productivity systems work for other people but not for me?What’s the difference between getting more information and getting actual support?Links & Resources Mentioned in this Episode:Cortese, S., Kelly, C., Chabernaud, C., Proal, E., Di Martino, A., Milham, M. P., & Castellanos, F. X. (2012)Toward Systems Neuroscience of ADHD: A Meta-Analysis of 55 fMRI Studies. American Journal of Psychiatry, 169(10), 1038–1055. https://doi.org/10.1176/appi.ajp.2012.11101521Additional citations to be added once verified (Barkley on ADHD as a disorder of doing; dopamine response to novelty/learning in ADHD).Work With KatherineLightbulb Studio – Join the waitlist: Not a course. Not a community. My framework plus direct feedback on your implementation – because translation has to fit you. → STUDIOWork with me 1:1 – I have a small number of private coaching clients. These spaces are limited and I prefer to know people before they begin. You can find out more here.CONNECT WITH KATHERINEWebsite: lightbulbadhd.comInstagram: @lightbulb_adhdLinkedIn: LinkedIn: Katherine Sanders YouTube: Lightbulb ADHDAbout The ShowFinally, an ADHD podcast that skips ‘superpower’ chat and toxic productivity to get real about what’s going on and what actually works.I’m Katherine, a certified ADHD coach (PCC, PAAC PCAC, ADDCA) diagnosed with ADHD and Autism in my early 40s.With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you’ve been searching for.Perfect for: Adults navigating ADHD diagnosis, entrepreneurs building sustainable businesses, women in perimenopause or menopause, and anyone supporting someone with ADHD.
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    22 m
  • Build Your Environment Not Your Willpower

    Build Your Environment Not Your Willpower
    Apr 8 2026
    If you have ADHD, stop trying to “try harder”.In this episode, ADHD coach Katherine Sanders explains why environment design beats willpower for ADHD, and how cues, friction and simple if-then plans can make starting and follow-through feel easier without you changing who you are.This Episode is for you if:• You keep setting alarms, making routines, writing lists, and still end up thinking, “What is wrong with me?”• You can know exactly what to do, but your brain does not reliably convert intention into action on demand.• You want practical ADHD-friendly changes you can make to your space and your cues, without relying on motivation or “discipline”.Episode Summary:If you have spent years trying to force yourself to be consistent through willpower, this episode offers a kinder, more accurate lens: the problem is rarely your character.For ADHD brains, the gap between knowing and doing is often about executive function load, decision fatigue, and unreliable internal cueing, especially when stress and tiredness kick in.Katherine unpacks what research suggests about self-control limits, habit cues, and implementation intentions, then turns it into a simple environment-first framework you can use this week. You will learn how to build prompts outside your brain, reduce friction for the actions you want, and increase friction for the actions you regret.This is about intelligent design: building systems that work with the brain you do have.In This Episode:• Why “try harder” advice keeps failing, and why it is not a personal flaw• What research suggests about self-control under load and executive function in ADHD• How habits are driven by stable context cues more than daily motivation• How implementation intentions (if-then planning) reduce in-the-moment decision-making• The Environment-First Setup: cues, visibility, friction, and one tiny plan you can test this week00:00 - Welcome and what this episode is about00:35 - The willpower trap (and the environment-first lens)02:20 - Why “try harder” keeps failing06:00 - Research and explanation: self-control, habits, context, decision fatigue18:30 - Why you have to stop building systems for a brain you do not have22:30 - Practical application: The Environment-First Setup (5 steps)27:10 - Next steps, plus Lightbulb Studio waitlistReferences: Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. https://doi.org/10.1016/S0065-2601(06)38002-1Henry, J. D., MacLeod, M. S., Phillips, L. H., & Crawford, J. R. (2004). A meta-analytic review of prospective memory and aging. Psychology and Aging, 19(1), 27–39. https://doi.org/10.1037/0882-7974.19.1.27Hofmann, W., Baumeister, R. F., Förster, G., & Vohs, K. D. (2012). Everyday temptations: An experience sampling study of desire, conflict, and self-control. Journal of Personality and Social Psychology, 102(6), 1318–1335. https://doi.org/10.1037/a0026545Inzlicht, M., & Schmeichel, B. J. (2012). What is ego depletion? Toward a mechanistic revision of the resource model of self-control. Perspectives on Psychological Science, 7(5), 450–463. https://doi.org/10.1177/1745691612454134Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674Muraven, M., Tice, D. M., & Baumeister, R. F. (1998). Self-control as limited resource: Regulatory depletion patterns. Journal of Personality and Social Psychology, 74(3), 774–789. https://doi.org/10.1037/0022-3514.74.3.774Willcutt, E. G., Doyle, A. E., Nigg, J. T., Faraone, S. V., & Pennington, B. F. (2005). Validity of the executive function theory of attention-deficit/hyperactivity disorder: A meta-analytic review. Biological Psychiatry, 57(11), 1336–1346. https://doi.org/10.1016/j.biopsych.2005.02.006Wood, W., & Neal, D. T. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863. https://doi.org/10.1037/0033-295X.114.4.843
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    28 m
  • Bonus: Making Friends with ADHD for Neurodivergent Adults with Caroline Maguire

    Bonus: Making Friends with ADHD for Neurodivergent Adults with Caroline Maguire
    Apr 1 2026
    Loneliness isn't something neurodivergent adults just have to accept. Caroline Maguire — ADHD coach and author of Friendship Skills for Neurodivergent Adults — joins Katherine to talk trust, connection, and why your special interests are actually your greatest friendship asset.THIS EPISODE IS FOR YOU IF...You've always felt like you missed a class on how to make friends — and carry shame about itYou have ADHD or are neurodivergent and find friendships exhausting, confusing, or hard to sustainYou're a late-diagnosed adult wondering why connection has always felt just slightly out of reachEPISODE SUMMARYThere's a worldwide loneliness epidemic — and for neurodivergent adults, loneliness isn't new news. Many of us grew up without close friends, without understanding why, and with a coating of shame that followed us into adulthood. This conversation is about changing that.Caroline Maguire is an ADHD coach with over 21 years of experience, and the author of two books on friendship and social skills. Her new book, Friendship Skills for Neurodivergent Adults, publishes in the UK on April 16th 2026. In this conversation, Katherine and Caroline dig into why friendship feels so hard when you have ADHD — and what actually helps.This isn't about becoming more neurotypical. It's about finding your people, using your interests as fuel, and building the kind of friendships that actually fit your brain.IN THIS EPISODE:Why executive function sits at the heart of every social interaction — and what that looks like in real lifeThe difference between info dumping and monologuing (and why the distinction matters)Caroline's ice cream scoop method for building trust without giving it all away at onceThe impulsive friendship cycle — and how to break itWhy your special interests are your greatest asset for finding genuine connectionThe difference between masking and adapting — and why it matters for neurodivergent adultsHow to make friendships more sustainable when logistics and energy are already stretchedTIMESTAMPS00:00 — Introduction and welcome 02:00 — Why Caroline keeps coming back to friendship 05:30 — The shame of not having friends as an adult 09:00 — How executive function shows up in social situations 14:00 — Bottom-up processing and sensory input 18:00 — Info dumping versus monologuing 22:00 — Finding your people through special interests 26:00 — Masking versus adapting 31:00 — The ice cream scoop method for trust 38:00 — The impulsive friendship cycle 42:00 — Making friendship more sustainable and automatic 48:00 — Caroline's one takeaway and where to find herTimestamps are approximate — adjust after final editNOTABLE QUOTES"We deserve friendship. I just can't stop feeling like we deserve friendship." — Caroline Maguire"How could you have known? You didn't know about your brain." — Caroline Maguire"It's tools, not rules. Take what you want and throw away the rest." — Caroline MaguireCOMMON QUESTIONS ANSWEREDWhy do ADHD adults struggle to make and keep friends?What is the ice cream scoop method for building trust?What's the difference between masking and adapting?How do special interests help neurodivergent adults find connection?How do I make friendships more sustainable when I'm already exhausted?ABOUT OUR GUESTCaroline Maguire is an ADHD and life coach with over 21 years of experience. She is the author of Why Will No One Play With Me? (for children) and Friendship Skills for Neurodivergent Adults. Caroline trained coaches at the ADD Coach Academy and is passionate about ending loneliness in the neurodivergent community. Find her at @authorcarolinem on Instagram.GET CAROLINE'S BOOKFriendship Skills for Neurodivergent Adults — available for pre-order now, publishing 16th April 2026UKAmazon UKWaterstonesHachette UKHive UKBookshop UKTG Jones OnlineKobo AudiobookAudibleAustraliaAmazon AustraliaBooktopiaBoffins BooksThe NilePlanet BooksKobo AudiobookAudibleIrelandAmazon IrelandKoboAudibleAudiobooks.comWORK WITH KATHERINEIf you want personalised translation, systems designed specifically for your brain, Katherine works one-to-one with late-diagnosed adults who are capable, resourced, and done waiting for motivation to arrive.CONNECT WITH KATHERINEWebsite: lightbulbadhd.com Instagram: @adhd_coach_katherineCONNECT WITH CAROLINEInstagram: @authorcarolinemABOUT THE SHOWFinally, an ADHD podcast that skips 'superpower' chat and toxic productivity to get real about what's going on and what actually works.I'm Katherine, a certified ADHD coach (ICF PCC, PAAC PCAC, ADDCA trained) diagnosed with ADHD and Autism in my early 40s. With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you've been searching for.New episodes weekly. Subscribe wherever you get your podcasts.EPISODE FOCUSADHD friendship, making friends with ADHD, neurodivergent social skills, ADHD loneliness, ADHD adults, late ...
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    49 m
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The fact that she also has a d h d and everything she is saying is spot on!!!

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