Journey With Me Through ADHD: A podcast for kids

A FEW NOTES: Please forgive my audio quality as I experienced difficulty with my microphone this episode, but wanted you to hear from Dr. Kojo! Also, this is a longer episode that you may want to listen to in two parts. Lastly, I have been doing every other week due to family struggles, but I will be starting up with every week again after this week! Thank you all for being here and for listening! I hope it is helpful!

You guys are in for a treat with this episode!! We have the pleasure of hearing from Dr. Kojo Sarfo, who is a mental health nurse practicioner, a psychotherapist, and a social media content creator with over 2 Million followers across his platforms! He creates relatable and educational videos and skits for all to enjoy. Dr. Kojo not only works with individuals with ADHD, but he also lives with an ADHD brain that he is learning about right alongside all of us!

In this episode, you will hear from Dr. Kojo about this struggle with time management and how it effects all areas of his life. He then shares some tools and strategies he puts into place to help with that battle. He also shares his strength of getting things done under pressure and being able to connect with others who have challenges like he does. All of his insights, knowledge, and experience he shares is so valuable.

You can find Dr. Kojo Sarfo primarily on Instagram, Facebook, Twitter, and YouTube. His handle is @drkojosarfo.

Check out my website at http://www.katelynmabry.com to schedule a FREE coaching consultation, to grab a copy of my book, or to get on my email list for more resources!

" Why fit in when you were born to stand out!" Dr. Suess was on to something with this quote! Too often being "different" is tied to a bad thing and ALL kids struggle with the desire to just want to fit in with their peers. This challenge is greater for those of us with ADHD, because many kids and adults put on masks and try to cover up their unique traits and tendancies to be liked by others.

In this episode, I share my own personal experience of trying to fit in as a kid and then you will hear from 10 and 12 year olds who share their experience with trying to fit in and practicing ways to stand out! This is a great conversation opportunity!

Being your true self will attract authentic/real friends and allow you to gain confidence in the unique way you have been created! Letting your true self shine through your gifts, strengths, traits, and abilities is when you will experience real joy in life with people who get you or love you for who you are!

Go to http://www.katelynmabry.com to get on my email list! Please contact me with any future epidsode topics or to share a part of your child's ADHD journey.

AHHH! Our ADHD brains CRAVE a daily structured routine, but our busy brains have the hardest time CREATING it!! Some days feel impossible to navigate and this is why getting help to put a structured routine in place is a must!

In this episode, you will learn all about WHY our brain craves a structured routine and HOW we can help our brains find success in this area of struggle!

WHY does your brain love structured routines???

🌟It PROVIDES organization and predictability, which helps us regulate emotions and feel more externally in control in our environment. 🌟It PREVENTS more frequent conflicts. The predictability helps us find more success in coping with stress and anxiety! 🌟It PROACTIVELY builds skills and habits which makes our busy brain so happy to experience success in those skill and habit areas (chores, activities, meals, etc.) HOWEVER executive function challenges need to be taken into account and accommodations may need to be made in this process of growing more independent in some skills… 🌟It PRODUCES more confidence and improves self-esteem as you can continue to set you kiddo up for success within a structured routine! Plus, if it's a family affair, they don't feel singled out!🙌🏽❤️ HOW can you help your brain create a structured routine? 🌟CREATE a daily schedule of events (prepare a predictable plan…limit choices and break big activities into smaller, more manageable things/tasks to do.) 🌟CUSTOMIZE it to you and your child's need. Include brain breaks, movement activities, visuals, visual timers, even time for being spontaneous… 🌟CONNECT: Continue to check in and connect with your child and self-check if there is a need for flexibility or a need to include what our brains also crave…INTERESTS, NOVELTY, URGENCY, or even a dose of DOPAMINE!!

You will hear about all this and more when you listen in! Visit my website www.katelynmabry.comto get on my email list, order a copy of my book, or even reach out and share a topic idea! I am also always looking for kiddos to share on the podcast too! I would love to hear from you!

Hey friends! In full transparency, this episode dives a little deeper into mentally, emotionally, and physically experiencing and expressing hurt when living with an ADHD brain. Too often your hurt is hidden and then projected onto those you love the most and then relationships are affected! I bring the statement "hurt people, hurt people" to life as we navigate the different types of hurts and two takeaways of how you can transform from hurt into healing!

1. Identify and name the hurt you are experiencing and how you are hurting others because of that hurt. Be intentional about taking steps to release and work through the hurt so that you go from stuck to successfully finding strategies/armor that work for you.

2. Practice forgiving yourself and others. Forgiveness allows you to stop the cycle of hurt to your own self- esteem and confidence. Forgiving others allows you to find peace in your heart and release resentment and anger that may have been stuffed inside!

I know this is a deep episode, but I think it is super important to have these conversations at young ages so that they can practice healthy habits and break the cycle of hurt.

Please leave a REVIEW and visit my website @ http://www.katelynmabry.com to get on my email list, to buy a copy of my book "Hi, It's Me! I have ADHD", or to set up a free 15 min. coaching consult for you and/or your child! I look forward to hearing from you!

BOUNDARIES are one of those super important topics that we don't talk about enough and often times we have a hard time creating them with ourselves and others!

In this episode, you will meet my new found friend and fellow mama, Izzie Chea. She is an ADHD advocate/story teller who is raising two boys, one of which is an ADHD warrior too!

Izzie shares what boundaries are, how you can create them with different people, and in different environments. The takeaway she wants to leave with you all is, "boundaries help me love myself and others at the same time!"

You can find Izzie on Instagram @izzieandadhd for some great story telling content that will help you feel seen, heard, and understood!

Visit http://www.katelynmabry.com to get on my mailing list, order my book "Hi, It's Me! I have ADHD," or contact me for a free 15 min. coaching consult!

Raise your hand if the thought of a new school year brings about ALL the feelings?! I know it does for me too! You are not alone! This is something I think MOST kiddos can connect on and those of us with ADHD simply sometimes feel that anxiety at a more intense level and think more often about the unknowns, uncertainty, and all the newness of an upcoming school year!

That's why in this episode, I will share some things to try to get your body, mind, and emotions ready for the upcoming year. We talk about planning a PREDICTABLE ROUTINE for school mornings to gain confidence getting out the door. Practicing a GROWTH MINDSET is the foundational key to easying those anxious thoughts and replacing them with truth and problem solving strategies in your back pocket! Acting as your own best advocate going into the new classroom is another goal to have. This is something that is gradually accomplished after having many meaningful conversations with your trusted adult about what to expect, how to respond to different scenarios, and IDENTIFY/NAME the many thoughts, feelings, and EMPOTIONS going into the year!

Parent Note: Please know that every child responds differently and these tools/strategies given are merely those to try out to see if they would be helpful for your individual child. I will do follow up episodes talking more about how to respond to different scenarios when actually in school. This episode is meant to help ease anxiety and promote a peaceful start to your school year!

Visit my IG account @journey_with_me_through_adhd or my website http://www.katelynmabry.com for more resources! You can now order the newest release of my best selling book, "Hi, It's Me! I have ADHD" on Amazon! I recently lost reviews during the rerelase and would appreciate you leaving a review too! THANK YOU SO MUCH!! Love and appreciate you all!

Let's start with credit to my friend and music artist, Matthew West, who wrote and sang the song you hear near the beginning of this podcast. It is titled, "Never Ever Give Up!" You truly all are extrodinary and at times our thoughts tell us a different story!

In this episode, we revisit the topic of growth mindset. I discuss how to capture and throw your fixed thoughts in jail, while transforming into a growth mindset train of thought! These visuals will give you something to take away and have a great conversation with!

Check out my website @www.katelynmabry.com for more resources or to contact me with topic ideas or to be a guest on this podcast!

This interview is a little longer than normal episodes, but everything our guest said was so powerful that I didn't want to cut any of it out! This might be a great episode to listen to in parts!

RJ Porfilio is an ADHD Life Coach from Denver Colorado. He lives with ADHD and has now started a coaching business for adults with ADHD. Diagnosed at a young age and with a history of working with kids, RJ is the most wonderful individual to listen to as he shares his ADHD journey of how he felt he wasn't smart enough or good enough at times, gives great visual examples (i.e. we are like Spiderman who took time to learn how to use his powers), and gives a beautiful account of how brilliant you truly are as you navigate struggles with trusted adults and lean into your many strengths/superpowers!

Jump into this episode as you step on the platform to take a deep dive into your own ADHD mind!

You can find RJ on his IG page (@rj.ilio) with great reels and helpful content, or to schedule a discovery coaching call with him!

Visit my website http://www.katelynmabry.com for more resources, to order my book, "Hi, It's Me! I have ADHD", or contact me about being a guest on my podcast!

Do you struggle with big, huge, intense emotions that effect your mind and body too!? I know I sure do and so do so many of us living with ADHD. This is because it can be super hard for our busy brains to regulate our big emotions in moments of stress, overwhelm, lack of sleep, or other reasons too!

In this episode, I share the STOP method with you. This is one of many methods to try calming your mind and body down leading up to those moments of chaos.

S tep away from the situation (physically remove yourself- take a break to practice that pause to take these next steps...)

T ake a breath that works best for you! I share some options, including, snake breathing, box breathing, or belly/balloon breaths.

O bserve-Use senses to redirect attention on what you see, taste, smell, see and feel! Or you can hyperfocus on one small thing and think about the details of that thing (ie: A bug on the ground, or a piece of art in the classroom.)

P roceed- Once your mind and body feel that sense of calm again, you can proceed with what you were doing and repeat the STOP method when needed.

This is just one of many grounding/mindful methods that you can try! Everybody is different and responds differently to techniques. It's all about trial and error to find what works best for you!

I also share in this episode that I am now an ADHD Life Coach with a fantastic company called "Focus Forward." You can discover more about this helpful resource and schedule a free consultation at http://www.focusforwardadhd.com .

I would love for you to leave a podcast review or visit my website to check out my book and other resources at http://www.katelynmabry.com

Please email me if your child would be interested in being a guest on this show! It's a great way to gain confidence and grow! Have a wonderful week!

Do you feel like your emotions feel like a rollercoaster at times!? That's because they are often on the wild ride of emotional dysregulation! In this episode, you will meet Dr. Carrie Jackson, a brilliant child phychologist from San Diago California, who specializes in the ADHD brain!

In this episode, Dr. Carrie dives deeper into what emotional dysregulation looks like, how we experience it, and gives a great technique to use to calm/slow down those rollercoaster of emotions! The technique is called the "temperature skill." This is when you take an ice pack, a really cold wash cloth, or a cold bath/shower to calm your big emotions down. The ice cold against your forehead/body will phycially slow your heart rate down and calm your entire body with your mind and emotions following suit. I'm excited for you to hear what other animal does this to calm itself down! Can you guess?

Dr. Carrie is also a professor at the University of San Diago, as well as a speaker and content creator in our ADHD community! You can find her on Instagram @i.parent.therapist or visit her website http://www.iparentadhd.com to learn more about her and the resources she has to share!

If you want to take a next step on your ADHD journey, you can visit http://www.focusforwardadhd.com to book a free consult call and discover if myself or another coach would work best for you!

Visit my website http://www.katelynmabry.com for more resources, to order my book, or to reach out if your kiddo would like to be on a future episode!! I love hearing straight from the mouths of kids who are living with ADHD! We are on this journey together! Have a great day! Love you all!

AHHH! We made it to episode 100!!! Wohoo! To celebrate in a special way, this episode starts off with some of our fabulous ADHD warrior friends who were brave to share their personal strengths and gifts with us!! I always love to hear from my listeners, so please reach out if you would like to send in an audio clip for a future episode!

You are in for a treat with this episode as you will hear from Brittany Hochstetler who is a certified Brain Health Professional, an M.A. in Positive Psychology, and focuses soley on ADHD. She and her 11 year old son live with ADHD brains too! She is passionate about sharing what is at the heart of getting to know your ADHD brain better and the best thing you can do when faced with the challenges of ADHD!

You guessed it...she shares how identifying and celebrating the unique gifts and strengths that you possess is a key to growing on your journey! She also shares a great experience with her son struggling with his working memory, but instead of dwelling on that, she celebrates how is a natural leader and salesman! She shares the story of Author, David Pilkey, who wrote the famous "Captain Underpants" series, yet struggled to stay focused in school as a child. It's a story of hope and perserverence.

You can find Brittany on IG @adhdbrainhealth and update this description with her website once it is up and running!

You can visit my website www.katelynmabry.com for more resources, to check out my book, or to reach out for a free coaching consult http://www.focusforwardadhd.com! I am here for you during all of your phases and stages of your journey!

Love you all!

Go to www.katelynmabry.com to get on my email list and recieve the latest podcast episode each week with additional resources on the topic at hand!

Welcome back to episode 101! We made it past 100 and I am super excited to learn and grow alongside you all. Thank you for being here on this ADHD journey with me!

Side Note: This episode runs a little longer because of the extra treat I share at the beginning...

During this episode, you will first hear my absolute favorite parody "ADHD-"Under the Sea" written and performed by Tye Holderness (Holderness Family Music). I literally listen to this on a regular basis because it makes me smile and I hope it makes you smile too as you connect to the lyrics, feeling seen and heard! Check out the entire music video on YouTube!

In this episode, you will also meet ADHD Life Coach Tyler Dorsey who shares the number 1 things she wants kids to know about their ADHD and we discuss how ADHD can feel like you are lost in the woods on a journey, wrestling with wild animals, AKA challenges, but that coaching can help lead you on a path to thrive each day as you discover what works best for your beautifully unique brain!

You can learn more about what ADHD life coaching is at http://www.focusforwardadhd.com and set up a free consult to find if coaching with me or another specialized coach would be the right fit for you!

Also check out http://www.katelynmabry.com if you'd like to order my book, "Hi, It's Me! I have ADHD", request info on having me as your child's ADHD advocate for school, or to send me a message sharing an episode topic idea! I always love to hear from you!!! Love and appreciate each of you!

Have you done a self-assessment/reflection lately of what tools you are using to make your days successful? This might sound like an adult thing to do, but kids need to do this too!

In this episode, you will first hear a song, sung impromptu, by my 6 year old ADHD warrior! She sings of heartbreak and being on this ADHD journey together in her own sweet way! ADHD can be a challenging journey if its traveled alone and without any tools for success!

I encourage you to dig into your toolbox to find what you are using that works and which tools you are missing in your day to day life to succeed and thrive!

Is your working memory a struggle? Do you have reminders set, visuals in place, or post-its in your face to help you remember? Do tasks/assignments feel overwhelming? Then are there tools in your toolbox to break things into chunks (checklists, only do ONE step at a time and celebrate it when completed!) Are you late due to time blindness? Then discover a tool that you can use to help you manage time better (ie: visual timer, alarms, set clock ahead, use Alexa, etc.) Are you completely disregulated emotionally? Then which tools can you use to find your calm? (ie: breathing techniques, going to a calming corner, coloring, fidgeting, get moving in some way!) Movement is fantastic tool that you can pull out to help east all executive function challenges as it releases chemicals that our brains crave to calm down!

Visit my website http://www.katelynmabry.com to get on my email list and recieve weekly episodes with added tips and resources! Send me a message if you'd like to be on my show too! I'd love to hear from you! Or leave a review to help others see how this podcast has been helpful to you!

Love you all! Have a great week!

Confession time...When I was a young teen, I started picking my eyebrows and eyelashes. What started as a repetitive behavior when my brain was anxious or dysregulated, quickly turned into a habit that I was ashamed of and didn't want anyone to know about. Who else can relate?

In this episode, you will meet Aneela Idnani who is also a habitual hair puller (suffering from the medical term "trichotilomania"). Aneela felt the shame and confusion of hair pulling as a pre-teen all the way into her adult life. She was caught picking by her husband who came alongside her to come up with a brilliant bracelet called "Keen2" that you wear to help become more aware of not only hair pulling, but also nail biting, and skin picking. You can actually train the bracelet to vibrate when you are in the area of picking or pulling. This is what Aneela calls giving you a "hug on the wrist" as a reminder to take care of yourself in that moment. This awareness is the first step to taking control of this habit.

Check out more about the Keen2 bracelet and find other fantastic resources on Aneela's website http://www.habitaware.com . Better understanding these conditions and growing awareness also encourages compassion and a better response from loved ones as well! It's not as simple as "just stop!" This is a journey also that you don't have to travel alone!

You can alway check out my website http://www.katelynmabry.com to get on my email list and recieve the lastest podcast episode each Friday with additional resources. Please reach out of you want to schedule a coaching consult or be a guest on an future podcast episode!! I'm here to support and encourage you any way possible!

Love you all!

This episode took a turn when my 10 year old ADHD warrior sat at my desk and said, "mom! I want to record an episode on my own!" What started off as a quick audio recording, turned into her taking notes and sharing some of her ADHD journey with you all, along with some tools and strategies that she finds helpful!

I just had to run with it and turn it into this episode! Validating her voice, thoughts, and feelings is empowering to her and I hope that this episode empowers you to share your journey too! Too often we tie shame to getting diagnosed with ADHD, but that is something we can change! Shame only lives in our minds if we allow it to. The way we present our differences to ourselves and each other will steer self- confidence and self- esteem.

This being the last episode of ADHD Awareness Month, I wanted to really encourage you to practice that self-awareness of how your brilliantly created brain works differently, so that you can first celebrate the strength while you name and tackle the struggles head on with the tools and strategies that work best for you!

Again, I know I have touched on this topic, but that's how important it is!! We often need to hear things at least 3 times, for me even more to really comprehend and begin making a change! Let's continue on this journey together one step at a time!

Sign up for my weekly newsletter on my website www.katelynmabry.com, where you will recieve my latest podcast episode, along with some more added resources!! Please reach out if you'd like to send it an audio clip of your child sharing part of their ADHD journey!!! Kids absolutely LOVE to hear from each other!! Another reason I had to push this episode ahead so your kiddos can hear from my little lady! Have a great day! Love you all!

Coming up...episodes on things needing to be "in your face" in order to remember them and a fabulous psychologist friend is coming on to share the reality of ADHD and bordom! You won't want to miss it!

Do you ever feel like you are in a constant state of forgetting things or unsure of what to do next!? This is because working memory, organizing, prioritizing, and even task switchig can feel tricky for our ADHD brains!!

This is also why you NEED to practice the strategy and use tools that get visual reminders/checklists/schedules IN YOUR FACE!

Investigating this area of struggle and discovering which "in your face" systems work best for your brain will allow for you to feel less overwhelmed and more in control of your day.

In this episode, you will meet behavior specialist Megg Thompson, who shares with us the value of visual support as she shares some great tips and tools to try both in school and at home!

The big take away to try is a mini-visual accountability checklist to have attached to the outside of your backpack in order to make your morning and after school routine of getting everything to and from school go smoother! This also grows confidence and independence!

Visit Megg on her website at http://www.meggthompsonbehavior.com for more resources and to follow her on all her other social media platforms! She creates fun filled content that is super informative too!

Check out my website http://www.katelynmabry.com to get on my email list so that you can get weekly episodes sent each Friday, along with other tips, tools, and takeaways!

Have a great day! Love you all!

Raise your hand if you hear "I'm bored" or you struggle internally with this thought!!? We have busy brains, what can be boring about that;) This is a common struggle that those of us with ADHD brains have because we are constantly seeking that dopamine and when we are low, we feel a deep sense of bordom.

In this episode, you will hear from Dr. Tish Gentile, who is a doctor of health and science from New England. She is an ADHD advocate and mentor as she shares her personal story of growing up with ADHD and has a passion for helping others on their journey!

Keep listening as we dive deeper into the hot topic of bordom! Dr. Tish shares her personal reaction to bordom being getting in fights with her siblings, impulsive shopping and more! She encourages listeners to be patient with yourself as you learn to respond best to your brain. The first step is identifying those moments of bordom and how you are in the habit of reacting. If it's with big, intense emotions and unhealthy habits, then look at tools you can add to your toolbox or strategies you can try to discover new habits to form in those moments. Allow your brain to be creative and expressive. Ask yourself, "how can I entertain my brain?"

You can find Dr. Tish on IG @ truly_tish_adhd... there is a link in her bio to find her blog and podcast! She says to send her a direct message if you have any questions too! Wohoo!

As always you can visit my website http://www.katelynmabry.com to get on my email list so you can get my weekly emails that include the newest episode along with further resources and tips to try! You can also order a copy of my book "Hi, It's Me! I have ADHD" if you'd like another recource for jumpstarting that conversation about ADHD! Please message me with questions or set up a consult if you'd like to learn more about coaching!

We are on this journey together! Love you all!

ADHD is a neurological difference that research shows often runs in the family! In this episode, we talk about why it is important to get your ADHD diagnosis so that it can act as a roadmap for how your brain works differently. On this journey you will discover which Executive Function skills are extra tricky, they why behing big, intense emotions, what it means to have rejection sensitivity in relationships, and so much more! Investigating these things allows you to lean into your strengths as you continue to put tools in your toolbox to work through the struggles. The more we know, the more we grow!

I also share this new and upcoming online diagnosis option. Go to https://get.donefirst/katelyn to check them out. I was honestly hesitant at first, but after talking with founders of this company, I hear the passion and urgency to help people who are wondering if they might have ADHD and want to figure out next steps. They work to better themselves as an online option day by day. After a quick free assessment, you are partnered with a licensed Psychiatrist who specializes in ADHD (these can be hard to find in your area). Once diagnosed, you will be offered an individualize treatment plan. They do offer medication and as you all know, I feel this can be a helpful TOOL given the correct type and amount, however your treatment should never stop there! They offer 24/7 customer care and resources on their site. Please know that different treatment options work for different people, but this is a great way to skip a long line and discover the explanation behind the challenges faced. Please let me know how your experience is with them!

If you are diagnosed, you can look into more resources at www.katelynmabry.com. Check out my book, "Hi, It's Me! I have ADHD" as a conversation starter and print out my printable facial expressions as a follow up activity to begin identifying those big emotions. 1:1 Coaching is another option I offer. I am currently booked, but am taking clients come the New Year! Visit http://www.focusforwardadhd.com to schedule a free consultation and learn more! You were made to thrive with the incredible brain you've been given! I am here for you!

Love you all!

Did you know that movement actually has the power to help your brain grow and function better throughout the day!? It's true!

In this episode, you will meet Dr. Patrick LaCount who is a Psychologist from Fort Collins Colorado. Dr. LaCount specializes in helping those living with ADHD explore how their brains are built and how to individually thrive using customized treatment! One thing he is most passionate about is encouraging those with ADHD to get their bodies moving!! He shares how movement releases those endorphins, norepinephrine, and dopamine of course! These joy chemicals not only make us feel emotionally better, but also improve focus, motivation, and productivity, along with memory benefits and overall improvements in executive function skills. He shares the greatest secret about movement and that is the fact that it actually acts like water to our growing minds! We are not only exercising our bodies, but our brain reeps the benefit of getting stronger as well!! Wohoo!

Movement to start your day, throughout breaks in the day, and/or before an activity that requires focus is a great way to incorperate the joy feeling along with all the benefits of what movement releases to your brain! YES, it is HARD sometimes to get your body moving, especially when you just don't feel like it! BUT, this is when we encourage you to investigate that mindset and MAKE your body move! Your brain will thank you for it!

You can find Dr. LaCount at http://www.practicalpsychservices.com where you can learn more about him and his services as well as discover other ways to connect with him!

Hop on my website http://www.katelynmabry.com to get on my mailing list to recieve my weekly episodes sent straight to your inbox with additional tips and resources.

Happy Thanksgiving to my US friends and I celebrate all of your around the world as I am thankful for each and every one of you!!!

Love you all!

Do you even feel anxious in different situations and you wish you had something to do to help your mind and body find calm!? Look no further!

In this episode, you will meet Michael and Luce who are the cofounders of Calm Strips. This brilliant product sticks on and off of any surface (phone, ipad, desk, etc.) and has texture that helps calm your nervous system when that anxious energy strikes! Not only do they have texture, but also come in a variety of designs, while also offering breathing techniques too! This multi-purpose tool can be helpful during test taking, homework time, or even used to ease those big emotions that can come when stuck in traffic! It's a great tool for kids and trusted adults alike! Michael shares that kids seem to enjoy trading the stickers as well, which is a great way to promote inclusion of the tool among peers. They are a helpful tool that also look cool!

You can connect with Michael or Luce and learn more about how you can get your own set of calm strips at http://www.calmstrips.com. This would make a great stocking stuffer or teacher gift!

Go to my website www.katelynmabry.comto get on my email list and recieve the most recent podcast episode each week with additional tips and resources! And if ADHD Life Coaching is on your radar, go to http://www.focusforwardadhd.com to set up a free consultation! I would love to dig deeper with you and your kiddos to help ensure you are thriving as you continue find what works best for you and your ADHD brain!