If you have ADHD, you probably know exactly what you should be doing. The challenge is often getting started.

In this episode of ADHDtime on Air, Daniella Karidi, PhD, sits down with J. Russell Ramsay, PhD, psychologist, researcher, and author of Once I Get Started: How to Turn Your Intentions Into Actions. Dr. Ramsay is internationally recognized for his work in cognitive behavioral therapy (CBT) for adult ADHD and for helping people understand the gap between intention and action.

Together, they explore why task initiation can be so difficult for adults with ADHD, the role of perfectionism and self-criticism, emotional regulation, procrastination, self-talk, executive functioning, and practical strategies for moving forward when you feel stuck.

Topics discussed include:

• What CBT is and how it can help adults with ADHD
• Why diagnosis and assessment matter at any age
• Common misconceptions about ADHD and executive functioning
• The relationship between intention, memory, and action
• Perfectionism, self-mistrust, and emotional reasoning
• The "Defense Attorney" strategy for challenging unhelpful thoughts
• Emotional regulation, self-talk, and self-compassion
• The concept of "enoughness" and practical strategies for getting unstuck

Whether you are newly diagnosed, supporting someone with ADHD, or looking for evidence-based strategies to improve follow-through, this conversation offers practical insights and compassionate perspectives grounded in decades of clinical experience.

🔔 Subscribe to ADHDtime on Air for conversations with leading ADHD researchers, clinicians, authors, and advocates.

Learn more about J. Russell Ramsay

🌐Website - https://russellramsby.com

Buy Once I Get Started by J. Russell Ramsay 📘 https://amzn.to/4e1GXQZ

Connect with Daniella Karidi, PhD:

🌐 https://www.adhdtime.com
📧 dk@adhdtime.com
📸 Instagram: @adhdtimecoach
💼 LinkedIn: Daniella Karidi, PhD

Chapters

00:00 Introduction to ADHD and Cognitive Behavioral Therapy

02:40 Understanding Cognitive Behavioral Therapy (CBT) for ADHD

05:31 The Importance of Diagnosis and Assessment

08:02 Common Misconceptions About ADHD

10:59 The Role of Perfectionism in ADHD

13:25 Navigating Relationships and ADHD

16:03 The Emotional Landscape of ADHD

18:53 Strategies for Managing ADHD

23:56 The Dishwasher Metaphor for ADHD

25:02 Understanding Enoughness in ADHD

26:17 The Role of Personal Relevance in ADHD Management

26:45 Using a Defense Attorney Mindset

29:25 Adapting Strategies for Life Transitions

30:53 The Importance of an Adaptive Mindset

34:53 Emotional Regulation and ADHD

41:10 Reflections and Advice for the Future

#ADHD #AdultADHD #CBT #CognitiveBehavioralTherapy #ADHDCoaching #ExecutiveFunction #Procrastination #EmotionalRegulation #MentalHealth #ADHDtimeOnAir #ADHDtime

In this episode of ADHDtime on Air, Daniella Karidi, PhD, sits down with Kristen Baird Goldman, LMFT, ADHD-CCSP, CIMHP, ATR, author of The CBT Workbook for Adults with ADHD. Kristen is an ADHD-informed psychotherapist and founder of the Neurodiversity Care Center, where she specializes in supporting adults with ADHD, Autism and AuDHD.

Together, they explore how Cognitive Behavioral Therapy (CBT) can help adults with ADHD better understand the relationship between thoughts, emotions, and behavior. Kristen explains why many ADHDers struggle with the gap between intention and action, how negative childhood messages shape adult self-perception, and why self-compassion may be one of the most important skills for long-term wellbeing.

Using examples from The CBT Workbook for Adults with ADHD, Kristen shares practical exercises and strategies that help adults with ADHD move from insight to action, build self-compassion, and develop systems that support lasting change.

• CBT can help adults with ADHD understand and interrupt unhelpful thought patterns.

• Self-compassion is not optional. It is a critical skill for reducing shame and supporting growth.

• Mindfulness-based exercises can help regulate attention, emotions, and the nervous system.

• ADHD is not simply an attention deficit. Many people experience an abundance of competing attention demands.

• The intersection of ADHD and autism (AuDHD) is becoming increasingly recognized and understood.

• Diagnosis can provide valuable information, self-understanding, and access to appropriate support.

• Sustainable support often requires a collaborative care model that addresses both mental and physical health.

"ADHD is not an attention deficit. It's an attention surplus condition."

"Feeling seen, heard, and understood is the goal."

"Stop and smell the roses in the future."

📘 The CBT Workbook for Adults with ADHD

🌐 Neurodiversity Care Center
www.neurodiversitycarecenter.com

www.ADHDtime.com

Connect with Kristen Baird Goldman

Website:
www.neurodiversitycarecenter.com

Instagram:
@theadhdguru

🌐 Website: https://www.ADHDtime.com

Focus on ADHD Book Club - A free community book club focused on ADHD-related books and conversations

Instagram: @ADHDtime

00:00 Introduction

01:26 Understanding Cognitive Behavioral Therapy (CBT) for ADHD

03:44 Bridging the Gap Between Intention and Action

09:01 Challenging Negative Beliefs and Self-Criticism

13:50 Debunking Common ADHD Myths

16:22 Understanding ADHD, Autism, and AuDHD

22:25 Making ADHD Workbooks Work

26:50 Mindfulness and Self-Compassion

31:38 Practical ADHD Tools and Grounding Exercises

39:00 What Kristen Hopes Readers Take Away

40:05 Message to Her Younger Self

42:02 Message to Her Future Self

45:38 Final Thoughts and Resources

Enjoyed the episode? Subscribe, leave a comment, and share it with a friend. Your support helps ADHDtime on Air bring more conversations about ADHD, to a wider audience.

In this episode of ADHDtime on Air, Daniella Karidi, PhD, speaks with Cate Osborn, known online as Catieosaurus, certified sex educator, award-winning podcast host, and author of The ADHD Field Guide for Adults.

The conversation explores the realities of living with ADHD beyond stereotypes and productivity advice. Cate discusses ADHD and intimacy, emotional regulation, rejection sensitivity, late diagnosis, masking, relationships, and the importance of accessible ADHD resources and support.

Cate also shares the behind-the-scenes process of creating an ADHD-friendly book, including the role of collaborative authorship, community participation, accommodations, and transparency in the writing process. Together, Daniella and Cate discuss the emotional impact of ADHD across the lifespan, the importance of strengths-based approaches, and why difficult topics such as self-harm, suicide, and eating disorders need to be openly discussed within ADHD conversations.

⚠️ Content Note:
This episode includes discussions of self-harm, suicide, eating disorders, and mental health struggles.

• ADHD affects relationships, intimacy, emotional regulation, and mental health, not just attention and productivity
• Accessible and ADHD-friendly resources can change how people learn, engage, and feel understood
• Diagnosis and self-understanding can provide validation and open doors to support at any age
• Building systems around strengths, accommodations, and compassion is often more effective than relying on shame or “trying harder”

Chapters

00:00 Introduction to ADHD and Community Engagement

02:05 The Writing Process Behind the ADHD Field Guide

04:08 Navigating Support Systems for ADHD

06:59 Community Contributions and Diverse Experiences

09:46 Intimacy, Sex, and ADHD

12:15 The Importance of Understanding ADHD

15:05 The Value of Diagnosis and Validation

17:41 Self-Diagnosis and Accessing Support

20:38 Creating Accessible ADHD Literature

22:59 Pride in Authorship and Community Impact

24:58 Historical Perspectives on ADHD

26:00 Creating Jumping Off Points for Learning

27:20 Navigating Conversations About Intimacy and ADHD

29:03 Understanding ADHD's Impact on Relationships

32:20 Addressing Difficult Topics: Sex, Addiction, and Mental Health

37:08 The Importance of Discussing Eating Disorders and ADHD

44:22 Reflections on Personal Growth and Future Aspirations

If you or someone you know needs support:
📞 Call or text 988 in the United States and Canada
💬 Chat: https://988lifeline.org/chat
🌍 International crisis resources: https://findahelpline.com

Guest:
Cate Osborn / @catieosaurus
Website: www.catieosaurus.com

Daniella Karidi @ADHDtime

www.ADHDtime.com

#ADHDtime #ADHDtimeOnAir #ADHD #Neurodivergent #CateOsborn #Catieosaurus #ADHDWomen #AdultADHD #ADHDSupport #MentalHealth #ADHDRelationships