Overcoming Distractions-Thriving with ADHD, ADD

In this episode of Overcoming Distractions, Dave talks with Dr. Roseann Capanna-Hodge and discusses the critical role of nervous system regulation in managing ADHD, stress, and parenting. She shares practical techniques for calming the nervous system, the impact of dysregulation on performance and relationships, and how to implement micro-moments of regulation for a healthier, more focused life.

If you are a busy professional with ADHD and also a parent, you'll learn practical advice for managing stress of being in business and a parent at the same time.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Dave and Dr. Rosanne discuss:

• Nervous system and stress response
• Impact of dysregulation on performance and relationships
• Techniques for micro-moments of regulation
• The science behind stress and regulation
• Parenting with regulation in mind
• The role of self-love and repair in emotional health
• How stress affects children and family dynamics
• Strategies for daily regulation practices

Find out more about Dr. Roseann Capanna-Hodge:

The Dysregulation Insider - http://www.drroseann.com/newsletter

The Dysregulated Kid - Order NOW - http://www.drroseann.com/dysregulatedkid

What if the very reliability that built your success is the same thing burning you out?

Dave addresses a common dilemma for high-achieving adults, leaders, and entrepreneurs with ADHD. Being the reliable person who always delivers, but at the cost of personal energy, priorities, and peace of mind.

While relying on urgency and effort can produce results, it is often unsustainable over the long term.

Key Discussion Points:

• The Hidden Costs of Reliability: Overextending yourself drains strategic focus, pushes personal priorities aside, hides internal mental overload behind external success, and ties personal identity to being indispensable.
• Why ADHDers Get Caught in the Cycle: Factors like relying on urgency for momentum, struggling to assess capacity, seeking immediate rewards from solving problems, and serving as the default organizational safety net drive this pattern.
• What busy professionals with ADHD can do to take their time and energy back!
• How to stop being the person who does everything. But still be a reliable leader.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

How can shifting your physical movement and regulating your nervous system unlock greater focus, emotional calm, and clarity for busy professionals with ADHD?

In this episode of Overcoming Distractions-Thriving with Adult ADHD, Dave welcomes Beverly Atkins, founder of Posture, a mobile app featuring guided somatic audio lessons based on the Feldenkrais Method.

Together, they explore how ADHD affects the nervous system and how chronic stress often manifests physically through posture, tension, and pain. Beverly shares her personal journey from corporate burnout and back pain to discovering how guided movement can downregulate a hyperactive nervous system.

Beverly and Dave discuss how body-centered awareness can help tame urgency, quiet mental noise, and rewire the brain for long-term clarity.

Go to https://www.pauseture.com/

Enter custom code, DAVE30, to receive a 30-day free trial.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

What if the problem isn't that you need to manage your time better. Maybe you're consistently asking yourself to operate beyond your actual capacity?

For busy professionals, business owners and entrepreneurs with adult ADHD, it's easy to confuse capability with capacity. You may be capable of taking on another client, meeting another deadline or squeezing one more responsibility into your day.

But can you do it and not be exhausted?

Dave discusses:

• What professional capacity really means, including time, energy, attention, cognitive and emotional capacity.
• Why adults with ADHD can find themselves consistently operating over capacity.
• How urgency, hyperfocus, overcommitment and difficulty saying no contribute to the problem.
• Practical ways to create buffers, match work to energy, delegate and establish a capacity ceiling.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

How can a late-in-life ADHD diagnosis reshape our understanding of executive leadership and personal success?

In this episode of Overcoming Distractions, Dave interviews Carlos Gutierrez, author of Sheer Will: Learning to Lead When There Is No Path. Gutierrez, the 35th U.S. Secretary of Commerce and former CEO of the Kellogg Company, shares his journey of rising through corporate and government ranks before receiving an ADHD diagnosis at age 65.

The conversation highlights how unaddressed executive skill gaps can be balanced by leveraging personal strengths, intuition, and strategic delegation.

Executive Leadership With ADHD

• Leveraging Core Strengths: Gutierrez discusses utilizing macro-level pattern recognition, public speaking, and rapid decision-making while relying on dedicated team members to manage detail-heavy operations and administrative logistics.
• The Role of Self-Awareness: The value of identifying personal blind spots, such as procrastination and impulsivity, to avoid ill-fitting tasks and build complementary teams.
• Channeling Hyperfocus and Drive: How turning high-engagement tasks into sources of deep focus allowed Gutierrez to progress from selling cereal out of a van to leading major organizations.
• Cultivating Optimism and Reframing Failure: Strategies for leaders with ADHD to celebrate achievements, manage internal stress, and project confidence to their teams despite continuous challenges.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

What if everything doesn't actually need your attention right now…but your ADHD brain is making it feel that way?

If you are a business owner with ADHD, busy executive or leader, the challenge isn't knowing how to prioritize; it's that your brain experiences almost everything as urgent simultaneously. In this episode, Dave will explore why immediate demands hijack our focus, the hidden costs of living in perpetual fire-fighting mode, and practical tools to take back control of your workday.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

ADHD and Urgency in the workplace.

• Why ADHD Amplifies Urgency: How time blindness, the pull of immediate stimulation, and emotional discomfort trick your brain into treating every task like a top-priority emergency.
• The High Cost of Urgency Mode: How constant reactivity leads to decision fatigue, endless context switching, burnout, and becoming your company's default "emergency response system."
• Creating Systems Outside Your Brain: Using structured categories to eliminate the fatigue of making repeated prioritization decisions.
• Protecting Uninterrupted Focus: Why block-scheduling, boundary-setting, and pre-defining what truly constitutes a "real emergency" are essential for strategic work.

What if the recurring problems in your career or business aren't a sign that you need to work harder, but a sign that you need a better system?

For busy professionals, business owners, and entrepreneurs with ADHD, constantly remembering, rescuing, reorganizing, and starting over can create an "ADHD tax" in time, energy, money, and mental bandwidth.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

In this episode, Dave explores questions to help you:

• Identify where you're paying the ADHD tax in your business.
• Turn recurring problems into simple systems
• Reduce mental load by externalizing information
• Automate, delegate, or eliminate unnecessary work
• Stop relying so heavily on memory
• Find opportunities for a 1% improvement

The goal isn't a perfect system. It's creating a little more ease, control, and space for what matters.

How does ADHD manifest uniquely in women across their lifespan, and why are so many high-achieving professionals being missed or misdiagnosed?

In this episode of Overcoming Distractions, Dave talks with Dr. Jolene Brighten, naturopathic endocrinologist, nutrition scientist, and author of "ADHD and Women" to unpack the often-overlooked nuances of neurodivergence in female professionals.

Dr. Brighten shares her insights as a late-diagnosed "AuDHDer," explaining how hormonal shifts, cultural expectations, and internalized hyperactivity create distinct challenges for women in business, health, and daily life.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Dr. Jolene and Dave Discuss:

• The Entrepreneurial Advantage: Why ADHD brains excel at creativity and problem-solving, yet often struggle within rigid corporate structures.
• The Diagnosis Gap: How up to 75% of women reach adulthood undiagnosed, often receiving their diagnosis during perimenopause when changing hormones amplify symptoms.
• Hormones & Executive Function: The impact of fluctuating estrogen and progesterone across the menstrual cycle, including the connection to premenstrual dysphoric disorder (PMDD).
• Masking & Internalized Hyperactivity: Why female ADHD presents as internal restlessness, overthinking, and burnout rather than overt physical hyperactivity.

Find Dr. Brighten on her website: https://drbrighten.com/

Why do high-performing professionals with ADHD so often feel paralyzed by simple or critical tasks, and how can you break through those hidden barriers?

In this episode of Overcoming Distractions, Dave welcomes back ADHD coach and author Brendan Mahan to discuss his book Overcoming the Wall of Awful: Why It's Hard to Get Things Done with ADHD, Autism, and Anxiety (and How to Do Them Anyway)

Even top executives, business owners, and driven entrepreneurs struggle with the invisible emotional friction that halts execution. Brendan breaks down how past failures, uncertainty, and fear of rejection stack up like bricks between us and our goals, and provides a practical blueprint for navigating through, over, or around those mental walls.

Meet Brendan Mahan here and find your copy of the book!

https://www.TheWallofAwful.com

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

What if the biggest productivity problem for adults with ADHD isn't a lack of focus, but not having enough uninterrupted time to focus?

For business owners, entrepreneurs, and busy professionals with adult ADHD, constant interruptions, meetings, emails, messages, and competing priorities can make it nearly impossible to reach the level of focus needed for high-quality work.

In this episode, Dave explains why large blocks of protected time can be one of the most powerful productivity tools available to the ADHD brain. And he offers ways to create them despite the demands of a busy professional life.

The goal isn't to work harder. It's to create the conditions that allow your ADHD brain to do its best work.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

In this episode of Overcoming Distractions, Dave interviews Alex Partridge, founder of UNILAD and LAD Bible and host of the ADHD Chatter podcast, to explore how Rejection Sensitivity Dysphoria (RSD) impacts adults and entrepreneurs with ADHD.

The central takeaway from their discussion is that in the absence of context and clarity, the ADHD mind catastrophizes ambiguity, filling in the blanks with the worst-case scenario and severe emotional distress.

They unpack the origins of RSD, the role of early childhood criticism, and how these factors drive people-pleasing, imposter syndrome, and professional burnout.

Key Discussion Points:

• Defining RSD in Adults: How Rejection Sensitivity Dysphoria extends beyond childhood into busy professionals, driving catastrophic thinking in ambiguous situations.
• The Impact of Ambiguity: How unsaid details or minor shifts in behavior trigger a knee-jerk reaction in the ADHD nervous system to expect rejection or disaster.
• Alex's Personal Journey: The story behind founding UNILAD, the legal battle over ownership, and how RSD and poor self-esteem led to signing a detrimental partnership agreement.
• The 20,000 Extra Rejections: How children with ADHD receive significantly more micro-rejections growing up, shaping adult struggles with burnout and people-pleasing.
• Overcoming Imposter Syndrome: The concept of "out of sight, out of mind" regarding personal achievements, and the strategy of storing tangible evidence of success to build confidence.

The most successful entrepreneurs with ADHD don't rely on willpower, they build systems that support the way their brains naturally work.

Running a small business with ADHD comes with unique strengths and equally unique challenges. Creativity, innovation, and big-picture thinking can fuel incredible success, but staying organized, prioritizing the right work, and following through consistently often require intentional systems.

In this episode, Dave shares the 10 must-haves that have helped countless entrepreneurs and business owners with ADHD reduce overwhelm, improve focus, and spend more time growing their businesses instead of constantly putting out fires.

Whether you're just starting out or have been in business for years, these practical strategies can help you work with your ADHD instead of against it.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

In this episode Dave talks about:

• Why every business owner needs one trusted system to capture ideas and tasks.
• How a weekly "CEO Meeting" with yourself creates clarity and direction.
• The importance of identifying your daily revenue-generating priorities.
• Simple ways to protect your time with healthier boundaries.
• Why financial visibility reduces stress and improves decision-making.
• How automation can eliminate repetitive mental load.
• The value of accountability through coaching, mentors, or peer groups.
• When and why delegation accelerates business growth.
• Why scheduling recovery time is essential for long-term success.
• How replacing self-criticism with self-compassion leads to better systems and better outcomes.

High performance often masks undiagnosed adult ADHD, leading to burnout in systems designed exclusively for neurotypical minds.

Dave talks with entrepreneur, author, and speaker Meghan French Dunbar about her journey with late-diagnosed ADHD. Despite founding successful ventures like Conscious Company magazine, Meghan spent years masking her struggles, overcompensating as an overachiever, and eventually burning out.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

They discuss the critical turning points that led to her diagnosis, the vital shifts she made to reclaim her life, and how she now manages her ADHD sustainably.

Key Discussion Points:

• The Trap of the "Over-Performer": Meghan debunks the stereotype of the hyperactive "problem child" by sharing how her intense hyperfocus on school and sports allowed her ADHD to go unnoticed and unmasked for decades.
• The Neurotypical System & Burnout: The business world is built for neurotypical individuals; without the proper support, neurodivergent founders easily fall into chronic stress and identity-consuming work habits.
• The "Ideal Life Statement": Inspired by entrepreneur Sharon Rowe, Meghan highlights the power of prioritizing the quality of being over the quantity of doing by setting non-negotiable boundaries around working hours, family, and rest.
• Actionable ADHD Management: Key strategies for reclaiming mental health include establishing physical barriers, like removing work email from mobile devices, committing to daily physical movement, and building customized backend AI dashboards to organize and calm a busy mind.

Your week doesn't have to happen to you. You can intentionally design it around what matters most.

For many busy professionals, entrepreneurs, executives, and business owners with ADHD, the end of the week can leave you wondering where your time actually went. You were constantly busy, yet your most important priorities may have taken a back seat to interruptions, urgent requests, and other people's agendas.

In this episode, Dave explores how asking yourself a few intentional questions each week can help you strengthen your boundaries, protect your time, and regain a greater sense of control.

Let's create a more focused, purposeful, and rewarding week ahead.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Key discussion points:

• Why ADHD professionals often feel busy but not intentional
• The difference between living reactively versus proactively
• Asking yourself, "Did my week happen to me or because of me?"
• Recognizing where you protected—or abandoned—your priorities
• Identifying the commitments that should have been a "no"
• Strengthening boundaries that protect your time and energy
• Breaking the habit of automatically saying "yes"
• Discovering where your time quietly slips away
• Creating more agency and ownership over your schedule
• Visualizing what an exceptionally successful week would actually look like
• Simple weekly reflection questions that help you build intentional habits over time

True physical recovery begins only when we stop ignoring the brain's response to chronic pressure and prioritize our own joy.

This is a must listen podcast episode for anyone with adult ADHD experiencing physical symptoms and stress!

Dave sits down with Dr. David Clarke, author of They Can't Find Anything Wrong and president of the Association for the Treatment of Neuroplastic Symptoms.

Together, they explore the profound connection between high-achieving professionals, ADHD-ish tendencies, and "stress illness." Real, debilitating physical symptoms generated entirely by altered nerve pathways in the brain rather than structural disease.

Dr. Clarke sheds light on the medical blind spot surrounding neuroplastic conditions and reveals how a childhood spent in high-stress "minefields" frequently shapes the overachieving, people-pleasing adult personalities susceptible to burnout.

Ultimately, this insightful conversation highlights how listening to your body's distress signals and intentionally relearning how to pause and play can heal decades of unexplained pain.

Key Discussion Points

• Defining Stress Illness: Dr. Clarke clarifies that ailments like migraines, chronic back pain, and GI issues are 100% real, physical conditions triggered by neuroplastic brain pathways rather than localized injury or organ disease.
• The Childhood Connection: Many high-achieving adults and individuals with ADHD traits grew up in unpredictable environments where they developed hyper-vigilance and people-pleasing tendencies as survival mechanisms.
• The Medical Blind Spot: Standard Western medical training primarily addresses structural issues, leaving both primary care and mental health professionals under-equipped to diagnose brain-generated physical symptoms.
• The Necessity of "Finger Paint" Play: High-performers often lose the essential human skill of purposeless play, trapping them on a treadmill of constant achievement until the body protests.
• Shifting the Mindset: Healing requires self-respect, acknowledging early life stressors, and taking actionable steps toward recovery through specialized self-assessments and neuroplastic recovery therapies.

In this episode of Overcoming Distractions, Dave sits down with Mark Steiner, founder of the powerhouse event marketplace GigSalad.

After receiving a life-changing ADHD diagnosis at age 57, Mark looked back on his journey from a New Jersey theater actor to a highly successful CEO.

They dive deep into the unique mechanics of the ADHD brain in business, exploring how unconventional paths can breed massive professional success.

Entrepreneurship and ADHD:

• The Reality of Late Diagnosis: Mark shares his personal journey of discovering his ADHD later in life after his daughter was diagnosed, highlighting how common it is for adults to finally make sense of their lives decades into their careers.
• EQ Over IQ: Mark emphasizes that high emotional intelligence (EQ) and "street smarts" are critical for building a flourishing company culture, far outweighing traditional MBA or textbook knowledge.
• Non-Negotiable Systems for Success: To sustain a thriving, bootstrap company for over 20 years, Mark relies on hiring people who complement his weaknesses, delegating autonomy completely, and protecting his calendar for essential solitary decompression time.

· Build a Culture of Autonomy: Avoid micromanaging your team. Plant the overarching vision, give your employees a "long leash" with plenty of freedom, and act as their ultimate cheerleader while they execute.

· Acknowledge and Map Your Social Window: Recognize that even if you are an extrovert who thrives at conferences or in boardrooms, you likely have a "four-to-six-week window" before you need dedicated, solitary decompression time to reset.

· Practice Extreme Self-Mercy: Forgive yourself for the tangents, the oversharing, and the inevitable administrative blemishes. Mark attributes true professional freedom to showing up as your authentic self without "shape-shifting" or masking.

• You can find GigSalad here: https://www.gigsalad.com/

Success can make it easy to overlook what's really happening beneath the surface. In this episode, Dave steps away from productivity hacks, planners, and optimization strategies to focus on something even more important.

ADHD awareness.

If you're a busy professional, entrepreneur, executive, or high performer with ADHD, these weekly questions will help you uncover patterns, recognize strengths, and better understand what your brain may be trying to communicate.

In this episode Dave talks about:

• Why ADHD can be both a professional advantage and a source of friction at the same time.
• How to identify moments when you felt most energized, engaged, and aligned with your strengths.
• What it means when you're constantly "fighting your brain" and how to recognize when a system simply isn't working.
• The hidden effort and invisible work many successful adults with ADHD carry every day.
• Why unexpected wins, struggles, and surprises contain valuable clues about how you work best.
• How to recognize ADHD-related strengths that deserve more attention and appreciation.
• The importance of spotting recurring patterns instead of focusing on isolated setbacks.
• A simple reflection question that may completely change how you view your ADHD.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Dave connects with Jenna Free, author of A Simple Guide to ADHD Regulation, to dismantle the misconception that thriving with neurodivergence requires endless lifestyle hacks.

Instead, they dive deep into the power of nervous system regulation and why busy professionals, entrepreneurs, and CEOs frequently find themselves trapped in a frantic cycle of high performance followed by complete shutdown.

Jenna highlights how prolonged states of fight-or-flight mimic and intensify ADHD symptoms. She offers a sustainable path to step out of survival mode and provides actionable advice on thriving with adult ADHD.

How adults with ADHD can embrace emotional regulation:

• The Vicious Cycle: Operating in a frantic, rushing state can feel highly productive but inevitably leads to stress, overwhelming burnout and in some cases physical shutdown.
• The Mechanics of Dysregulation: When stress tricks the nervous system into perceiving routine business challenges as life-threatening, blood physically leaves the brain for the limbs, crippling executive dysfunction and creative focus.
• The "In-the-Moment" Regulation Strategy: True regulation isn't about avoiding stress or taking constant breaks. It involves interrupting dysregulation in real-time by slowing your physical pace and breathing without abandoning the task at hand.
• Unpacking Core Beliefs: Common narrative traps, such as feeling constantly "behind" or believing rest must be earned, keep the nervous system stuck in a permanent, defensive tug-of-war.

You can find Jenna's book about ADHD and regulation here.

https://www.amazon.com/Simple-Guide-ADHD-Regulation-Enjoying/dp/1400254698

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

The most impactful way to navigate life with ADHD is to shift your identity from a "disability deficit" mindset to a neuroaffirming, strength-based perspective.

In this episode of Overcoming Distractions, Dave chats with Liz Ahmann and Micah Saviet, authors of the new book Flourishing with Adult ADHD (released April 2026).

The discussion dives deep into practical, evidence-based strategies for high-performing professionals and entrepreneurs who are tired of temporary "hacks" and ready for long-term growth.

They explore how understanding your unique brain wiring is the first step toward moving past the shame of a late diagnosis and toward true well-being.

Key Discussion Points

• Hacks vs. Habits: Why temporary ADHD "hacks" often fail and how a deeper understanding of your specific "flavor" of ADHD leads to sustainable lifestyle changes.
• The Power of the Pause: Introducing the STOP practice (Stop, Take a breath, Observe, Proceed mindfully) to move from a reactive limbic state to a thoughtful executive state.
• Neuroplasticity in Action: How mindfulness and nature walks physically clear neural pathways and lower cortisol levels.
• Identity Re-calibration: Moving away from the "square peg in a round hole" mentality by embracing neurodivergence rather than trying to fix perceived weaknesses.
• Combating Shame: A look at the research-backed need for self-compassion and how it serves as a foundation for emotional regulation and resilience.
• Practical Growth Tools: Simple shifts like gratitude journaling, "micro-wins," and using the VIA (Values in Action) assessment to identify natural strengths.

Find Flourishing with Adult ADHD: The Evidence-based Guide to Client Well-being for Therapists and Coaches here: https://amzn.to/4uX9Bd0

And learn more about the work Liz Ahmann and Micah Saviet are doing here: https://www.adulttraumaandadhdsolutions.com/

https://www.pathways-ahead.com/

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Dave is joined by Dana Hargus, founder of Restore Ada and an expert in trauma-informed wellness. Together, they explore how the body "keeps the score" of stress and trauma, the physiological signs of a dysregulated nervous system, and practical modalities like biofeedback and neurofeedback to help busy individuals with ADHD regain their sense of self.

Key Discussion Points

• The Reality of Burnout: Burnout is often more than just being "tired" It is a complex state of chronic stress that can be rooted in unresolved trauma.
• The ADHD Connection: High-performers with ADHD often operate in a state of constant mental racing, which can mask the subtle physical signs of systemic overload.
• The Body Keeps the Score: Even if a person does not have a verbal memory of a traumatic event, the body can retain the physiological impact, often manifesting as chronic pain, migraines, or digestive issues.
• Nervous System Dysregulation: Dana explains "fight, flight, or freeze" modes and how a dysregulated system perceives minor stressors as major threats.
• Practical Self-Regulation: * Morning Routine: Using the first five minutes of the day for gratitude and positive framing.

• The "Sleep is King" Rule: Establishing strict routines, avoiding screens, and aiming for rest by 11:00 PM.
• Grounding: The physical benefits of letting sunlight hit your face and placing bare feet on the earth to lower inflammation.

• Introduction to Biofeedback for ADHD: An overview of how neurofeedback uses electrodes to monitor brain waves and "exercise" the brain to improve focus, sleep, and stress management.

**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min