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Adult ADHD ADD Tips and Support

Adult ADHD ADD Tips and Support

By: Michael Joseph Ferguson
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We explore Adult ADD / Adult ADHD as a neurological type, not a disorder. Changing the conversation on neurodiversity and adult ADHD since 2015, our podcast is hosted by author and ADHD life coach Michael Joseph Ferguson. Based on the foundational and widely-read books, “The Drummer and the Great Mountain” and “ADHD Time Management,” each episode offers natural, holistic, and practical tools for artists, creatives, and entrepreneurs to thrive.
We discuss topics such as: the “hunter-type” brain (ADHD hunter farmer theory), time management, mind mapping, nutrition, exercise and fitness, biohacking, mindfulness, nature connection, navigating addiction recovery, and success stories from fellow neurodivergent thinkers.
Take the “hunter-type” quiz, learn about our workshop offerings and live events, or purchase the books at https://www.drummerandthegreatmountain.com
Disclaimer: This podcast is for informational purposes and not professional medical or psychological advice.© Copyright 2025 Michael Joseph Ferguson Alternative & Complementary Medicine Hygiene & Healthy Living Personal Development Personal Success Psychology Psychology & Mental Health
Episodes
  • ADHD Self-Care: How to Prevent Burnout and Manage Overwhelm

    ADHD Self-Care: How to Prevent Burnout and Manage Overwhelm
    13 Oct 2026
    Many of us have not taken the time to learn what our specific nervous system needs to function optimally. We tend to compare ourselves to others who aren’t wired the same way we are, pushing past our limits to catch up, often leaving us dysregulated, overwhelmed, and burnt out. And yet, we have much more control over this than we realize. In this episode, we’ll discuss self-care strategies to help keep your nervous system calm so you can think more clearly and be more productive. We'll explore: How ignoring our natural nervous system tendencies can lead to overwhelm and burnout Why "pushing through" usually backfires and why accepting your nervous system sensitivity is key to long-term stability Practical techniques to tune into your body, slow down, and identify what calms you How to manage overwhelm, avoid over-committing, and set healthy boundaries How to use a Daily, Weekly, and Monthly self-care framework to build effective support routines NEW BOOK RELEASE! ONLINE LAUNCH PARTY HAPPENS OCTOBER 24! Michael's new book, ADHD Trail Guide for the Creative Human, launches on October 24. Be sure to join our email list to get the invite: https://www.drummerandthegreatmountain.com SELF-CARE WORKSHEET (PDF): https://www.drummerandthegreatmountain.com/episode98 FREE RESOURCE: Download the free five-day mini-course at: https://www.drummerandthegreatmountain.com/minicourse GET THE BOOK: This podcast is an audio companion for the book, "The Drummer and the Great Mountain - A Guidebook to Transforming Adult ADD / ADHD." Episode Timestamps: (00:00) – Podcast introduction and episode overview on ADHD self-care (02:05) – Free Self-Care Worksheet download announcement (02:21) – Special announcement: New book launch (Trail Guide for the Creative Human) (05:25) – Understanding ADHD nervous system sensitivity vs. neurotypical expectations (06:45) – The core solution: Self-acceptance and taking responsibility for your nervous system (07:19) – Why "pushing through" leads to nervous system crashes and breakdown (09:16) – Managing an over-creative brain, over-commitment, and people-pleasing (10:39) – How to tune into your physical body to recognize what keeps you grounded (13:36) – Step-by-step guide to the Daily, Weekly, and Monthly Self-Care Worksheet (14:41) – Setting boundaries with others and navigating their reactions (15:21) – Experimenting with personalized self-care habits (baths, massages, movement) (17:30) – Book launch details, event reminder, and PR/media call-to-action (18:14) – Podcast outro, reviews, and free 5-day mini-course details Links Mentioned in this Episode: (FREE PDF) ADHD Self-Care Worksheet Don't see a player? Click this link to download the MP3 file. If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link: https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339 Visit the podcast web page to listen to all 126 episodes: http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast >> Take the ADHD Hunter-type Quiz Outro voice over by Lauren Regan. Episode photo credit: Archie Coppen Outro music by Bahman Sarram For more info, visit: http://www.DrummerAndTheGreatMountain.com
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    20 min
  • ADHD Analysis Paralysis – How to Overcome Decision Fatigue and Overthinking

    ADHD Analysis Paralysis – How to Overcome Decision Fatigue and Overthinking
    16 Sep 2026
    In this episode, we’ll explore how to overcome analysis paralysis, decision fatigue, and "overthinking." We'll discuss why these challenges common for people with ADHD, and most importantly, we'll cover road-tested tips and tools that will make your decision-making process far more streamlined. Some key points we'll address: The root causes of ADHD analysis paralysis, including perfectionism, dopamine regulation, and decision fatigue. Overcoming overthinking by adopting a "decide, assess, and adjust" mindset to move forward quickly. Clear decision-making strategies to narrow your options and set firm time limits to stop procrastinating. Leveraging your peak mental clarity window to make important life and business decisions. How to scale big decisions and test them out first before making long-term commitments. Creating a structured daily game plan to minimize decision fatigue for mundane tasks and routines. Using mindfulness, meditation, and time in nature to create greater awareness and process difficult decisions. Essential ADHD management tools like journaling for clarity and mind mapping to visually break down pros and cons. Please note: This episode is from the archives and was originally published on August 10, 2020. FREE PDF: Analysis Paralysis Worksheet: https://www.drummerandthegreatmountain.com/episode75 ADHD Time and Task Management (Sep 26 & Sep 29): https://www.drummerandthegreatmountain.com/time-management-workshop-landing-page-sep-2026 FREE RESOURCE: Download the free five-day mini-course at: https://www.drummerandthegreatmountain.com/minicourse GET THE BOOK: This podcast is an audio companion for the book, "The Drummer and the Great Mountain - A Guidebook to Transforming Adult ADD / ADHD." Episode Timestamps: (00:00) – Podcast introduction and topics: analysis paralysis, decision fatigue, and overthinking (01:44) – New book launch and ADHD time and task management live online workshop announcements (04:10) – Defining analysis paralysis and its impact on people with ADHD (06:10) – Why hunter types struggle with decisions: perfectionism, fear of mistakes, and dopamine regulation (08:38) – How past pain and trauma unconsciously influence decision-making (09:58) – General decision-making principles: moving forward and realizing most decisions are not permanent (14:01) – The "decide, assess, and adjust" approach (17:57) – Strategy: Clearly state your goal and objective (19:05) – Strategy: Set a time limit and assemble enough information without overdoing it (20:32) – Strategy: Make important decisions during your peak mental clarity window (22:15) – Strategy: Narrow down options and eliminate non-viable choices quickly (23:25) – Strategy: Call in support and get a second opinion from trusted experts (25:02) – Strategy: Scale your decision to test it out before making long-term commitments (28:24) – Strategy: Have a game plan to reduce daily decision-making and conserve willpower (31:31) – Strategy: Use meditation and time in nature to allow your subconscious to process decisions (35:58) – Strategy: Use random choice techniques, like flipping a coin, to avoid getting stuck on minor decisions (37:57) – Anti-procrastination tool: Journaling for clarity and identifying underlying needs (42:32) – Anti-procrastination tool: Mind mapping to containerize information and map out pros and cons (45:38) – Episode wrap-up, free PDF worksheet resource, and workshop reminders Links Mentioned in this Episode: (Workshop) ADHD Time & Task Management (FREE DOWNLOAD) Overcoming Analysis Paralysis Worksheet (PDF) (Episode) Journaling for Clarity (Episode) “Containerizing” Your Life through Mind Mapping and Other Tools Don't see a player? Click this link to download the MP3 file. If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link: https://itunes.apple.
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    48 min
  • ADHD Procrastination – Overcoming Our Biggest Obstacle

    ADHD Procrastination – Overcoming Our Biggest Obstacle
    20 Aug 2026
    With ADHD, procrastination is our prime nemesis. If a task is not stimulating or urgent, it gets forgotten about, pushed out, or endlessly plagues us with guilt because we can't seem to get it done. All of this can create an immense amount of suffering and low self-esteem. In this episode, we'll explore: Why we procrastinate What specific types of tasks get procrastinated How to motivate yourself when you're unable to get yourself started on a task What questions to ask yourself that will help you approach a task you typically procrastinate Which tools are most helpful to increase productivity and reduce procrastination ADHD Mind Mapping Workshop (Aug 29th & Sep 1st): https://adhdmindmapping.com FREE RESOURCE: Download the free five-day mini-course at: https://www.drummerandthegreatmountain.com/minicourse GET THE BOOK: This podcast is an audio companion for the book, "The Drummer and the Great Mountain - A Guidebook to Transforming Adult ADD / ADHD." Episode Timestamps: (00:00) – Podcast introduction and new book launch (00:36) – Overcoming procrastination and task motivation (01:57) – ADHD Mind Mapping Online Workshop and executive functioning tools (05:01) – Biochemical causes of procrastination and dopamine regulation (05:41) – Managing task overwhelm, emotional flooding, and perfectionism (08:35) – Five task categories: Mundane, overwhelming, emotionally charged, blurry, and no deadline (13:48) – Hunter-Farmer theory and survival instincts in task prioritization (16:32) – Optimizing brain chemistry with protein, cardio exercise, and sunlight (20:10) – Emotional motivation, self-compassion, and reframing inner dialogue (26:22) – Step-by-step questions to clarify tasks and identify simple next actions (30:46) – Overcoming repetitive task procrastination through systems and delegation (36:17) – Anti-procrastination tools: Mind mapping, journaling, and sketchbooks (39:03) – Body doubling and communal accountability (40:02) – The Five-Step Daily Planning Method, Pomodoro sessions, and mindful scheduling (43:52) – Recommended companion episodes, coaching, and community support Links Mentioned in this Episode: (Workshop) ADHD Mind Mapping (Episode) Journaling For Clarity (Episode) Perfectionism & "All or Nothing" Thinking (Episode) Sleep (Episode) ADHD Mind Mapping (Episode) The Power of Sunlight Don't see a player? Click this link to download the MP3 file. If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link: https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339 Visit the podcast web page to listen to all 126 episodes: http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast >> Take the ADHD Hunter-type Quiz Outro voice over by Lauren Regan. Episode photo credit: Joel Lee Outro music by Bahman Sarram For more info, visit: http://www.DrummerAndTheGreatMountain.com
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    48 min
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