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

What does reading look like when you have both ADHD and dyslexia? In this personal episode of ADHD Time on Air, Daniella Karidi, PhD, ADHD coach and memory researcher, shares her personal experience living with both ADHD and dyslexia. Daniella discusses the realities of reading with a learning disability, how she used audiobooks and structured systems to read 122 books in one year, and why reducing cognitive load matters so much for neurodivergent brains.

The conversation explores executive function, self-regulation, organization, memory, and the emotional impact of growing up with undiagnosed ADHD and dyslexia. Daniella also addresses common misconceptions about ADHD, including myths about over diagnosis, and explains why understanding your brain can be life changing at any age.

Whether you are an adult with ADHD, a parent, educator, clinician, or someone navigating dyslexia and reading challenges, this episode offers practical strategies, evidence-informed insights, and encouragement.

• Living with ADHD and dyslexia
• Reading strategies and audiobooks
• Organization, memory, and color coding
• ADHD myths and diagnosis misconceptions
• Building sustainable reading habits
• Self-acceptance and neurodivergent strengths

00:00 – Introduction and episode overview
00:10 – Daniella’s background: ADHD, dyslexia, and reading habits
01:13 – What dyslexia is and how language structures affect reading
02:32 – Using audiobooks and listening to support comprehension
03:48 – Managing reading goals with ADHD and dyslexia
04:33 – Focus, multitasking, and cognitive load
05:01 – Note-taking, highlighting, and learning strategies
05:48 – Tracking reading progress and reading goals
06:40 – Organizing bookshelves and life with color coding
09:10 – Misconceptions about ADHD and diagnosis
10:24 – Overdiagnosis myths and underdiagnosis realities
11:11 – Why diagnosis matters beyond labels
12:27 – Advice to younger and future self
13:26 – Mantras, self-talk, and self-acceptance with ADHD
14:33 – Closing thoughts, reading recommendations, and community

• CHADD – Children and Adults with Attention-Deficit/Hyperactivity Disorder
• Learning Disabilities Association of America (LDA)
• ADHDtime Website
• ADHD Time on Air YouTube Channel
• Focus on ADHD Book Club

🎧 Subscribe to ADHD Time on Air for conversations about ADHD, memory, executive function, relationships, learning, aging, and real-life strategies that actually work.

📚 Tell me in the comments:
What book changed your understanding of ADHD or dyslexia?

#ADHD #Dyslexia #ADHDPodcast #ExecutiveFunction #ReadingStrategies #Neurodiversity #ADHDtimeOnAir

Why does planning feel so difficult with ADHD, even when you are trying your hardest?

In this episode of ADHDtime On Air, Nikki Kinzer and Pete Wright join Daniella Karidi to discuss ADHD planning, time blindness, productivity, workflow systems, task management, and building ADHD-friendly routines that actually work.

Drawing from their book Unapologetically ADHD, Nikki and Pete share practical strategies for reducing overwhelm, creating flexible systems, and developing a healthier relationship with time without shame or perfectionism.

This conversation explores:
• ADHD planning and time blindness
• Why traditional planning systems often fail ADHD brains
• Productivity without shame
• ADHD workflow systems and task management
• Building routines that are flexible and sustainable
• Prospective memory and follow-through
• Friction in ADHD systems
• Emotional overwhelm and unrealistic expectations
• Why ADHDers often overestimate what they can do in a day

The episode also dives into practical tools including calendars, task managers, visual reminders, scaffolding systems, and strategies for maintaining systems after the novelty wears off.

⏱ Chapters

• 00:00 Introduction to the Book and Podcast
• 05:44 Audience and Purpose of the Book
• 11:56 Overcoming Planning Challenges
• 20:42 Flexibility in Time Management
• 27:03 Workflow and Tool Selection
• 39:05 Advice to Young Self and Future Self
• 41:19 Upcoming Projects and Resources

📘 Book Mentioned
Unapologetically ADHD

📌 About Nikki Kinzer and Pete Wright
Nikki Kinzer and Pete Wright are the hosts of the long-running podcast Taking Control: The ADHD Podcast. Together, they focus on ADHD planning, productivity, emotional wellbeing, and creating systems that work with ADHD instead of against it.

📌 Learn More
Taking Control ADHD Podcast
Pete Wright Website

📌 Connect with Daniella Karidi
ADHDtime Website
Instagram @adhdtime
Focus on ADHD Book Club

🔔 Subscribe for conversations about ADHD, memory, executive functioning, emotional regulation, productivity, relationships, and thriving with ADHD across the lifespan.

#ADHD #ADHDPlanning #ExecutiveFunction #TimeBlindness #ADHDProductivity #AdultADHD #TaskManagement #ProspectiveMemory #Neurodiversity #ADHDCoach #ADHDtime #ADHDtimeonair

Today I’m joined by Caroline Maguire, ADHD coach, author, and host of The ADHD Social Playbook podcast, to talk about her new book Friendship Skills for Neurodivergent Adults.

In this conversation, we explore why friendship can feel so complicated for neurodivergent adults and why social connection is often treated like something people should “just know” how to do. Caroline shares practical insights about building friendships, navigating social anxiety, understanding social cues, and balancing authenticity with masking.

We also discuss the difference between practice friendships and deeper relationships, the fear of reaching out, and why friendship is not a personality trait but a skill that can be learned and strengthened over time.

Whether you have ADHD, identify as neurodivergent, or have ever felt unsure about where you fit socially, this conversation offers thoughtful, compassionate, and practical strategies for creating more meaningful connections.

Takeaways

• Friendship is a skill that can be developed
• Neurodivergent adults often need explicit social strategies
• Authenticity and masking are different experiences
• Reading the room is a learnable skill
• Building friendships requires practice and vulnerability

Chapters

• 00:00 Introduction to the Book and Author
• 08:02 Understanding Social Cues and Reading the Room
• 15:29 Transitioning from Practice to Leveled Up Friendship
• 22:40 Advice to Younger Self and Future Self
• 28:51 Key Takeaway: Friendship is a Skill

Instagram: @authorcarolinecm
LinkedIn: Caroline Maguire on LinkedIn
YouTube: Caroline Maguire YouTube Channel

DK@ADHDtime.com

Instagram: @ADHDtime
https://www.adhdtime.com/

Free Book Club https://bookclubs.com/clubs/5960965/join/dc42f3

ADHDtime, ADHD, Neurodivergent, Friendship Skills, ADHD Podcast, Friendship, Masking

In this conversation, Tamara Rosier, PhD shares insights from her books Your Brain Is Not Broken and You, Me, and Our ADHD Family, focusing on how ADHD shapes family dynamics, emotional experiences, and relationships.

We explore the role of self-awareness and self-compassion in managing ADHD, along with practical strategies for navigating emotional overwhelm, memory challenges, and day-to-day family life. Tamara also reflects on her personal journey, the impact of her work on her own family, and what she is currently working on next.

Tamara Rosier, PhD is an educator, author, and founder of the ADHD Center of West Michigan. With her extensive experience in ADHD coaching and support, she provides valuable insights into managing ADHD in family settings. Her work emphasizes the importance of compassion and understanding, not just for those with ADHD, but also for their families.

Chapters

00:00 Introduction and Background

01:48 Navigating Grandparenthood with ADHD

04:28 Compassion Over Shame

07:03 Transformational Thinking vs. Survival Mindset

08:47 Family Dynamics and Emotional Pools

13:16 The Impact of Books on Personal Growth

17:44 Reflections on Family and Writing

22:52 Navigating Childhood Challenges

25:14 Shifting from Shame to Problem Solving

34:47 Understanding Memory Challenges in ADHD

39:27 Messages to My Past and Future Self

42:00 Upcoming Projects and Resources

Tamara Rosier's Website - https://www.tararosier.com

ADHD Center of West Michigan - https://www.msmigueliadhd.com

Connect with Daniella Karidi, PhD
https://www.instagram.com/adhdtime/
https://www.adhdtime.com/
https://bookclubs.com/clubs/5960965/join/dc42f3

Buy the books:

Your Brain Is Not Broken

You, Me, and Our ADHD Family

keywords

ADHDtime, ADHD, family dynamics, emotional regulation, memory, self-compassion, ADHD books, parenting with ADHD, mental health strategies

In this episode, Daniella Karidi interviews Meredith Carder about her book It All Makes Sense Now. They explore the lived experience of ADHD and what it actually takes to write a book when motivation is inconsistent.

Meredith shares how external deadlines, working with a traditional publisher, and thinking in “seasons” instead of long timelines helped her complete the manuscript. The conversation also dives into parenting with ADHD, creating visual and flexible routines, and the role of compassion and reflection in long-term change.

They also discuss how to balance personal stories with science, why ADHD-friendly strategies need to be practical and adaptable, and what is coming next in Meredith’s work, including her upcoming book on ADHD and motherhood.

• Meredith Carder wrote It All Makes Sense Now to reflect the real, lived experience of ADHD
• External deadlines can provide the urgency needed to complete large projects
• Breaking goals into shorter “seasons” can reduce overwhelm and prevent burnout
• Visual systems and routines support follow-through and reduce reliance on memory
• Compassion and reflection are essential for sustainable change
• Flexibility in routines is especially important in families and with teenagers
• ADHD strategies work best when they are personalized and adaptable

00:00 Introduction to Meredith and It All Makes Sense Now
02:22 Writing with ADHD: motivation and deadlines
04:37 The seasonal approach to goal-setting
06:40 Balancing science and personal stories
08:23 Compassion and understanding past self
10:22 Visual strategies and daily routines
13:42 “Bookend” strategies for structure
15:51 Flexibility in routines and parenting
16:39 Upcoming book on ADHD and motherhood
17:26 Closing reflections

Book: It All Makes Sense Now

Connect with Meredith Carder

https://meredithcarder.com/

@Hummingbird_ADHD

Connect with Daniella Karidi

@ADHDtime

www.ADHDtime.com

Focus on ADHD Book Club