323 Emotional Regulation: The ADHD Skill You Can’t Afford to Ignore
If you’ve ever snapped at something harmless, gotten lost in a scroll spiral, or felt way too much over a tiny text, this episode is for you.We’re diving into emotional regulation—what it is, why it’s so hard for ADHD brains, and how to actually get better at it.In this episode, you’ll learn:What’s happening in your brain during an emotional meltdownThe SURF Method: a simple, four-step tool to help you ride the wave instead of getting pulled underWhy regulating emotions is the key to changing your behaviorYou don’t need to feel good all the time—you just need to know how to feel. Practice is the path. Let’s get into it.Watch this episode on YouTubeWant help with your ADHD? Join FOCUSED!Have questions for Kristen? Call 1.833.281.2343Hang out with Kristen on Instagram and TikTokCozy Earth
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322 Mini Emotional Regulation Practice (10-Minute Guided Reset)
Feeling "off" and need a reset? This short episode is here for you.In just 10 minutes, I’ll guide you through a simple emotional regulation practice to help you pause, reconnect with your body, and calm your nervous system.Whether you're overwhelmed, stuck in a scroll spiral, or just need a moment of grounding—this is your space to breathe and feel.Come as you are. No perfection required. Just press play.Watch this episode on YouTubeWant help with your ADHD? Join FOCUSED!Have questions for Kristen? Call 1.833.281.2343Hang out with Kristen on Instagram and TikTok
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321 The 5-Minute ADHD Hack That Can Change Your Life
Ever feel like your brain is a messy closet with the light off? In this episode, we flip the switch.I break down the simple but powerful practice of thought downloads—what they are (and aren’t), why they’re crucial for ADHD minds, and how they help you build self-awareness, emotional regulation, and clarity. This isn’t journaling. It’s not a productivity hack. It’s mindfulness for your messy, magical brain.You’ll learn:Why “thinking about your thinking” is hard with ADHD (and what to do about it)The difference between a brain dump and a thought downloadHow to start a thought download (even when you “don’t know what to write”)Prompts to get you unstuck and curiousThe surprising way this 5-minute practice can change everythingGrab a pen. It’s time to meet your mind.Watch this episode on YouTubeWant help with your ADHD? Join FOCUSED!Have questions for Kristen? Call 1.833.281.2343Hang out with Kristen on Instagram and TikTokAG 1 by Athletic Greens
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320 Rapid-Fire Adult ADHD Q&A
Buckle up, because this episode is a fast-paced, wide-ranging Q&A where I answer as many of your ADHD questions as I possibly can! These questions were submitted on Instagram, and I had the best time flying through them and sharing real, practical insights from my ADHD brain to yours.We cover everything from medication, motivation, and prioritization to emotional regulation, rejection, brain dumps, and massage-induced thought spirals (yep, really). If you’ve ever felt stuck, scattered, or simply curious about how other ADHD adults navigate life—this one’s for you.It’s a fun, casual, info-packed episode that touches on so many of the topics we all wrestle with—don’t miss it.Some of the questions I answer:Tips for eating more during the day instead of binging at nightHow to “trick” your brain into being more drivenHow to gently educate your loved ones about ADHDHow to prioritize when you have a million ideasAnd lots more…This is a great episode to play while cleaning, driving, or walking—casual, quick, and totally relatable.Watch this episode on YouTubeWant help with your ADHD? Join FOCUSED!Have questions for Kristen? Call 1.833.281.2343Hang out with Kristen on Instagram and TikTokAG 1 by Athletic GreensCozy Earth
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1:07:19
319 “Why Can’t I Just START?!” - ADHD + Task Initiation
Ever sat on the couch knowing you “should” do something… but just couldn’t? Welcome to the ADHD task initiation struggle. It’s real—and no, it’s not laziness.In this episode, we dive into:What task initiation actually is (hint: it’s an executive function)Why starting can feel impossible for ADHDers + AutisticsThe brain science behind motivation, dopamine, and urgencyEmotional blocks like fear, shame, and perfectionismSimple, ADHD-friendly tips to finally get moving (without needing willpower!)From micro-steps to dopamine rewards, we’re breaking it all down so you can stop spiraling and start… well, starting.This Episode's Resources: The Ultimate Guide to ADHD and Task Initiation Watch this episode on YouTubeWant help with your ADHD? Join FOCUSED!Have questions for Kristen? Call 1.833.281.2343Hang out with Kristen on Instagram and TikTokAG 1 by Athletic Greens
The I Have ADHD Podcast is a clear, concise, and FUN podcast for adults with ADHD. Listen to learn about how ADHD impacts every area of your life from the boardroom to the bedroom...and how you can begin to overcome your symptoms by accepting who you are, flaws and all. Host Kristen Carder is a dually certified coach who has supported thousands of of people with ADHD worldwide. Kristen's extensive experience working with ADHDers began in 2012, and she now leads a global community of adults with ADHD in her coaching program, FOCUSED. ****OBVIOUSLY the content in this podcast is not meant to be a substitute for medical advice. Kristen Carder is not a medical professional.
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