Focus Forward: An Executive Function Podcast

Hi everyone! I announced it in the last episode, but in case you didn’t catch it, this will be my last Focus Forward episode so I thought we could dive a little into the experience of doing a podcast and share some of what we’ve learned. First, I want to take a moment to reflect on what I’ve come to understand after hosting this show for the past four years, and what I hope you carry with you from Focus Forward. Then, I’ll share a recording of a conversation Sean Potts, our editor and producer, and I had talking about the show and what it was like for us to build it from the ground up. There’s also a fun blooper reel at the end before our final outro.I truly hope that Focus Forward has helped you feel less alone, more informed, and more willing to ask for help when you need it. Learning about yourself is not a weakness. It’s one of the first steps toward meaningful change. Thank you so much for taking time out of your days to listen over the past four years - There aren’t really words that express the feelings I have about this experience. Just know that I’m grateful for every one of you. I also want to thank the staff and leadership at Beyond BookSmart for supporting me over the years. I’ve forged friendships that will last a lifetime. Here are some of the resources we have available for you if you’d like some additional support: Executive Function Coaching for Students; beyondbooksmart.com/studentsExecutive Function Coaching for Adults: worksmartcoaching.com Learn More About Our MAP Program: map.worksmartcoaching.comExecutive Function Workshops for Educators: braintracks.com Executive Function training for companies: worksmartcoaching.com/training I’d love to stay in touch, so feel free to reach out via email, which is [email protected] (I’ll still be coaching) still have my Beyond Booksmart email as I’m still coaching for them)

Hi everyone! I have something to tell you and I don’t really know how to say it, so I’m just going to say it like it is. I’ve decided to end my time as part of the marketing team at Beyond BookSmart and sadly, that means that I’ll no longer be hosting Focus Forward. Today’s episode is not our last, we’ll be dropping one more at the beginning of February, so I hope you come back to listen to that. I don’t know what the future is for the show, but I’m sure if Beyond BookSmart decides to keep it going, they’ll continue to provide great content for our listeners. I won’t say too much about our last episode, but it’ll be special and I do hope you come back to listen. And, the archive of the old episodes will still be available, so you can always go back for a listen there. This podcast has been an important part of my life for the past four years, and I’m really grateful for that. This was not an easy decision to make but I’m excited to see what the future holds. If you want to keep up with me, Please look me up on LinkedIn or Instagram. I’d love to hear from you. I’ll also still be doing some coaching for Beyond BookSmart, so you can email me there at [email protected]. But, let’s talk about today’s episode: it’s all about dyslexia, and I’m really excited to share this conversation with you.I’m joined by Ben Powers and Jeff Ruggiero from the Southport School, and we had the opportunity to record this interview in person at the Fairfield Public Library. Huge thank you to Philip Bahr for once again letting us use the space and equipment and for helping get everything set up. Recording in person is always such a treat and brings a different kind of energy to the conversation.Since this is the first focus forward episode on dyslexia, we really focused on the basics. Ben and Jeff help break down what dyslexia actually is, what it is not, and why it’s so much more complex than just reversing letters or struggling to read. We talk about early signs of dyslexia, the importance of early identification and screening, and what happens in the brain when a child is learning to read.We also spend time talking about the overlap between dyslexia, ADHD, and executive function skills, and why so many students who struggle with reading also struggle with things like organization, working memory, task initiation, and confidence. Ben and Jeff do a great job of explaining why instruction matters so much, including the role of structured literacy and the science of reading, and why certain approaches work better for dyslexic learners, actually, they work better for all learners.Show Notes: Learn More About Ben, Jeff, and Southport SchoolSouthport Schoolhttps://www.southportschool.org/https://www.southportschool.org/about/leadershipSouthport CoLABhttps://www.southportcolab.org/https://www.southportcolab.org/aboutus/our-teamCoLAB Calendar of Events and Offeringshttps://www.southportcolab.org/calendar-and-eventsThe Executive Function Blueprint: A Practical Framework for the Classroomhttps://www.amazon.com/Executive-Function-Blueprint-Practical-Framework/dp/B0DV4J41DQLearn More about Dyslexia and ReadingHopeville: How to Win the Reading Wars (documentary)https://www.hopevilleadvocacy.com/homeInternational Dyslexia Associationhttps://dyslexiaida.org/Early Bird Reader Study & Apphttps://www.gaablab.com/early-literacy-screener-study-1https://earlybirdeducation.com/Learn More About Our Corporate Executive Function Traininghttps://www.worksmartcoaching.com/trainingLearn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

I’m so glad you’re here for this conversation, because today we’re diving into a topic that is personally very close to home for me and I’m guessing many of you: the intersection of ADHD, womanhood, and self-love. My guest today, Kristen Baird-Goldman, is a licensed mental health therapist who specializes in working with neurodivergent women, especially those over 40. She brings such clarity and compassion to this whole messy thing of hormones, ADHD, and mental health. We talk about why so many women go undiagnosed until midlife, how perimenopause can amplify ADHD symptoms in ways that feel terrifying, what’s actually happening in the brain and body during this time, and how we can advocate for ourselves in a medical system that still has a long way to go.I’m so relieved to see this topic finally getting more attention in the news, in research, and all over social media. The conversations are growing and the awareness is catching up! I’m so glad you’re here today with me to be a part of it all - especially the men out there listening. Truly, I mean it. Your willingness to understand these experiences makes a real difference in the lives of your partners, friends, colleagues, and family members. Thanks for tuning in! Here are the show notes from today’s episode: Show Notes:Learn More about Kristenhttps://bairdintegratedtherapy.com/The CBT Workbook for Adult ADHD: Evidence-Based Exercises to Improve Your Focus, Productivity, and Wellbeinghttps://www.amazon.com/CBT-Workbook-Adult-ADHD-Evidence-Based/dp/1685394876Kristen's questions for the doctor/therapist:https://drive.google.com/file/d/1Mbte9PCvKj5JaB5F5XWPRxkyU4hoAwMm/view?usp=drive_linkLet’s Talk About Perimenopause and ADHDhttps://www.additudemag.com/perimenopause-treatment-low-estrogen-symptoms-adhd/Does Menopause Cause ADHD?https://chadd.org/attention-article/does-menopause-cause-adhd/Learn More About Our Corporate Executive Function Traininghttps://www.worksmartcoaching.com/trainingLearn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

In today’s episode, we’re revisiting obsessive-compulsive disorder or OCD. If you’ve been listening a while, you may remember that in episode 47, I interviewed Dr. Anthony Bram about OCD. wanted to return to this topic because OCD is both more common and more misunderstood than most people realize. And even though awareness has grown in recent years, stigma and shame still keep so many people from getting the help they need. My guest today is Dr. Kim Glazer-Leonte, a psychologist who specializes in OCD, anxiety, and perfectionism. She shares such valuable insight into what OCD is, the way our brains get “stuck” on certain thoughts, and how this can look very different from the stereotypes we often see. We also talk about the incredible variety of OCD themes, how shame can make it hard to open up about symptoms, and what effective treatment looks like. And something that surprised me - how important a role loved ones play in the lives of people with OCD.This episode is all about understanding OCD more deeply and breaking down the stigma that surrounds it. Whether you’re supporting someone with OCD, working with clients, or just curious about how our minds work and how thoughts can get stuck, I think you’ll find this conversation engaging, eye-opening, and shared through a very compassionate lens.Thanks for tuning in! Here are the show notes from today’s episode: Learn More about Kimhttps://www.cvhorizons.com/about/kimberly-glazier-leonteOCD Resourceshttps://www.letsbreakthecycle.com/OCD Awareness Scalehttps://www.letsbreakthecycle.com/ocd-awareness-scaleFocus Forward Ep 47: Redefining OCD: Debunking the Misconceptions about Obsessive Compulsive Disorder ft. Dr. Anthony Bramhttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=4wt4ip9ozvLearn More About Our Corporate Executive Function Traininghttps://www.worksmartcoaching.com/trainingLearn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

Today’s episode is a fascinating look at the connection between our guts and our brains. This powerful two-way communication between our digestive system and our mind influences everything from mood and sleep to focus and decision-making. My guest is Dr. Anastasia Galanopoulos, is a developmental psychologist and parent coach who is passionate about teaching people about how our gut health shapes our mental health and executive functioning. Anastasia’s interest in this field began with her own health struggles - experiences that led her to connect the dots between nutrition, stress, and brain function in both children and adults.In our conversation, we talk about the science of the gut-brain connection (I have to admit, it sounds pretty unbelievable to me but it’s a thing people, it’s a thing), how to recognize signs that your microbiome might be out of balance, and what kinds of foods and daily habits can help restore it - including fermented foods, plant-rich meals, and stress management.Thanks for tuning in! Here are the show notes from today’s episode: Learn More about Dr. Anastasia Galanopouloshttps://www.getnewperspective.comhttps://www.linkedin.com/in/galanopouloseducationtraining/Learn More about the Gut-Brain ConnectionResource Sheet Shared by Dr. Galanopouloshttps://drive.google.com/file/d/1EUUvgjhycHuwyRoG_qNKWtJccz3hpSnV/view?usp=sharingGut-Brain Connection: Microbiome, Gut Barrier, and Environmental Sensorshttps://pmc.ncbi.nlm.nih.gov/articles/PMC8263213/The gut-brain connection: What the science sayshttps://med.stanford.edu/news/insights/2025/03/gut-brain-connection-long-covid-anxiety-parkinsons.htmlRecipesEasy-to-make kimchi by Maangchihttps://www.maangchi.com/recipe/easy-kimchiFermented Hot Saucehttps://www.chilipeppermadness.com/recipes/fermented-hot-sauce/The Simple Guide to Kickass Kombuchahttps://www.liveeatlearn.com/the-simple-guide-to-kickass-kombucha/Fermented Pickleshttps://www.feastingathome.com/fermented-pickles/Learn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

Today we’re wrapping up ADHD Awareness Month with something a little different — and a lot of fun. This episode is all about creativity, self-expression, and the power of play in adulthood. We’re diving into Expressive Arts Coaching - a unique, creative approach that helps people with or without ADHD strengthen their executive function skills through art, creativity, and imagination.My guest, Shayne Swift, is an Executive Function coach with Beyond Booksmart and she incorporates Expressive Arts Coaching into her practice. She combines her background in education, expertise in executive functioning, and experience and training in creative exploration to help clients unlock insight and self-awareness through the expressive arts. I’m also thrilled to say that we’re also joined by Jamal, one of Shayne’s clients, who shares how this approach helped him communicate more clearly at work, deepen his relationship with his kids, reduce stress, and rediscover confidence in his own strengths. Jamal also shares how his employer invested in him by paying for Executive Function coaching and how his work experience has improved greatly since then.You’ll also get to experience a hands-on activity with Shayne - a fun, colorful reflection exercise designed to help you explore your current EF skills and challenges and walk away with a way to visually see what skills need attention and what skills you know you can rely on.So whether you’re following Shayne’s prompts and doodling while you listen, out on a walk, or just taking a well-earned break, this is your reminder that even as adults, we can - and should - make space for fun and creativity. And that AdHD brains, as challenging as they can be, do have some pretty awesome things about them. Thanks for tuning in! Here are the show notes from today’s episode: Learn More About Shaynehttps://swiftlyfe.com/about/meet-shayne-swift-ms/Expressive Arts Coachinghttps://www.expressiveartworkshops.com/how-to-start-your-own-art-program/expressive-arts-facilitation-training/https://www.ieata.org/how-to-start-career-expressive-arts/Creativity and Executive Function Skillshttps://www.edutopia.org/blog/strategies-executive-functions-arts-judy-willishttps://digitalcommons.lesley.edu/cgi/viewcontent.cgi?article=1725&context=expressive_thesesLearn More About Our Corporate Executive Function Traininghttps://www.worksmartcoaching.com/trainingLearn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

Hi everyone! Today we’re exploring the connection between ADHD and bullying. Research consistently shows that children with ADHD are more vulnerable to bullying than their neurotypical peers. For instance, a study utilizing data from the National Survey of Children's Health found that 47% of children with ADHD reported being victims of bullying, more than double the prevalence in the general population PMC.This increased susceptibility isn't just a childhood issue—it extends into adolescence and adulthood, affecting self-esteem and mental health. Adolescents with ADHD who experience bullying are at a significantly higher risk for anxiety and depression compared to their peers without ADHD. My guest today, Brooke Schnittman, knows this firsthand. Brooke is an ADHD coach, speaker, and host of the podcast, Successful with ADHD. She works to help adults turn their challenges into strengths. In our conversation, she shares her own story of being bullied from childhood into adulthood, how it shaped her understanding of ADHD, and what helped her begin to rebuild a sense of self-worth.This episode isn’t just about surviving bullying - it’s about understanding how those experiences shape the brain and the stories we tell ourselves, and how healing becomes possible through awareness, coaching, and connection. I also share some additional strategies - both for parents and adults - that can help build proactive protection and resilience in environments where bullying or exclusion might occur. I hope you enjoy!Here are the show notes: Learn More About Brookehttps://www.coachingwithbrooke.com/about-brookeSuccessfull with ADHD Podcasthttps://podcasts.apple.com/us/podcast/successfull-with-adhd/id1674069554Bullying: What Parents and Teachers of Children with ADHD Need to Knowhttps://chadd.org/wp-content/uploads/2018/06/ATTN_06_12_Bullying.pdfBullying Resource Centerhttps://www.aacap.org/aacap/Families_and_Youth/Resource_Centers/Bullying_Resource_Center/Home.aspxHow to Demobilize a Bully in 5 Stepshttps://www.additudemag.com/stop-bullying-adhd-upstander/?srsltid=AfmBOoozI6FRhewOLn8ICHuypgxNjYuz4icT8UfTDNIPcYINmIxqmwt3Put Down the Stick, Pick Up a Feather: Adult ADHD & Self-Criticismhttps://chadd.org/attention-article/put-down-the-stick-pick-up-a-feather-adult-adhd-self-criticism/Learn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

Learn More About Dave KraskyWebsitehttps://www.raisingfutureadults.com/Raising Future Adults - his bookhttps://www.raisingfutureadults.com/booksRead more about other topics mentioned in this episodeFAFO Parenting - “F*** Around and Find Out” https://www.parents.com/what-is-fafo-parenting-unpacking-the-trend-11678790Autonomy-Supportive Parenting by Emily Edlynnhttps://www.emilyedlynnphd.com/autonomy-supportive-parentingAge-Appropriate Chores for Kidshttps://www.healthychildren.org/English/family-life/family-dynamics/communication-discipline/Pages/Chores-and-Responsibility.aspxLearn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

Believe it or not, this is the last episode of our fourth season of Focus Forward! We normally take off all of August and September, but I just had to get one more episode in. After reviewing the topics & guests we featured this season, I realized there were some key themes that came up again and again across a whole variety of conversations. To wrap the season up, we’re reviewing 5 key lessons about personal growth that have been gathered over 20 conversations with experts throughout this past year. Although there are many great pieces of advice waiting for you in today’s episode, the most important of all is to remember to unconditionally give compassion to yourself and empathy towards others. We’re all a work in progress, but the simple act of trying to do better is a seed for transformation. Hopefully, this episode helps provide the water you’ve been looking for. I truly hope you’ve enjoyed and learned from the conversations we’ve shared with you this season and from my solo episodes. If you’ve enjoyed listening, please take a second to rate us on Spotify or Apple. I look forward to seeing you again in Season 5! In the meantime, here are the show notes from today’s show (as well as the various episode numbers that were referenced throughout it): How AI Helps ADHD Brains Work Smarter, Not Harderhttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/how-ai-helps-adhd-brains-work-smarter-not-harderSeason 4 ThemesTheme 1: Understanding Our Own Executive Functioning & NeurodiversityEpisodes 51, 52, 54, 60, 61, 64, 65, 68, and 71.Theme 2: Holistic Well-beingEpisodes 51, 58, 59, 65, 66Theme 3: Strategies for Managing EF ChallengesEpisodes 50, 51, 58, 59, 63, 67, 69Theme 4: Parenting & CommunicationEpisodes 52, 54, 56, 62, 65, 70Theme 5: Self-Advocacy & Personal GrowthSo many episodes (maybe even all of them), and especially episodes 53, 55, 56, 57, 59, 60, 61, 66, 68, 71Many thanks to Season 4 guests (in order of appearance):Archie Chimanayi, Kendra Adachi, Dr. Nerissa Bauer, Dr. David Helfand, Neal Elliott, “The Tidy Dad” Tyler Moore, Dr. John Randolph, Dr. Emily Gordon, Melissa Llewellyn Snider and Brianna Morton from Hypercast Podcast, Dr. Kenneth Ginsburg, Ellen Galinsky, Dr. Megan McClelland, Dr. Sarah Cheyette, Dr. Jackie Wolfman, Sara Sherman and Dr. Mort Sherman, Lizzett Cuervo, Helena Bowen, Eliza, Sam, Mark, and Tyler MitchellLearn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

In today's episode we’re diving into the world of ADHD through the lens of Tyler Mitchell. Tyler is a strategy consultant (whatever that is!), a husband, a father of five, and a passionate advocate for awareness around ADHD and the workplace. If you’re active on LinkedIn at all, you may have come across Tyler’s thoughtful and popular posts. As we all know, adulting is hard enough, but throw in ADHD and it’s a whole ‘nother can o’ worms. Tyler addresses these challenges with compassion, empathy, honesty, and some humor. In our conversation today, Tyler shares what it was like to be diagnosed with ADHD as an adult, and how that moment shifted and revealed everything for him. He opens up about the emotional side of things and what he’s discovered about himself, especially what it’s like for men who’ve spent years pushing through without support or answers. And how he’s become someone that other men reach out to for an empathetic ear.Listen to hear us explore themes people need to be talking about: the pervasive stigma surrounding ADHD, the generational pressures that discourage emotional vulnerability, and the powerful impact of understanding one's own neurodivergent brain. Tyler candidly discusses how his diagnosis helped him unravel years of anxiety, depression, and self-doubt, and how he's now using social media to create a supportive community for others. Tyler's story highlights the importance of self-awareness, empathy, and breaking down outdated masculinity stereotypes. His mission is to normalize conversations about ADHD and show that seeking help is a sign of strength, not weakness.Here are the show notes from today’s episode;Learn More About Tyler MitchellWebsitehttps://tylermitchell.com/Tyler’s LinkedIn Profilehttps://www.linkedin.com/in/tylercmitchell/Learn More About ADHD in MenA Guide for Men With ADHD (and Their Loved Ones)https://add.org/adhd-symptoms-in-men/For Men With ADHD — and Those Who Love Themhttps://www.additudemag.com/adhd-men-relationship-anger-shame-communicationADHD in Adultshttps://www.nimh.nih.gov/health/publications/adhd-what-you-need-to-knowLearn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

In this episode, I had three experts come on the show, but they’re not the typical experts I have on Focus Forward. I got to sit down with three incredible teens, Eliza, Mark, and Sam, to talk honestly about conflict and how to manage it between teens and adults. This episode is one I’ve been wanting to do for so long and I’m thrilled to bring it to you today.We covered everything from communication styles to what it feels like to be misunderstood, and even how trust is built—or broken—in those tricky conversations. And of course, I couldn’t not mention EF skills, so you’ll hear me comment here and there on how key executive function skills like self-regulation, flexible thinking, and perspective-taking show up in real life and impact us during conflict and resolution. Listen to learn from these teens about the importance of creating space for mistakes and learning, and how trust is the answer - we have to work to trust them and they us. It’s a hard journey that we’re all making together. These teens were thoughtful, vulnerable, and wise beyond their years. I think you'll walk away with some valuable insight—and maybe even a few moments of, "Oof… yeah, I’ve done that as a parent or teacher." I know I experienced this multiple times! But, as we’ve heard Ellen Galinsky, Nerissa Bauer, Ken Gisburg, and others, say, it’s never too late to make a difference in how you interact with your kids. Thanks for listening!Here are the show notes from today's episode: Learn More About Conflict Resolution with TeensFamily Conflict Resolution: 6 Worksheets & Scenarios (+ PDF)https://positivepsychology.com/conflict-resolution-family-kids/Parent-teen conflicts less troublesome when teens feel loved, study showshttps://news.yale.edu/2020/07/14/parent-teen-conflicts-less-troublesome-when-teens-feel-loved-study-showsOther Focus Forward episodes on teen-related topics:Ep 66: From Overwhelmed to Empowered: 4 Essential Coping Skills Every Teen Needs to Thrive (ft. Dr. Jackie Wolfman)https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=mj2r59gs2vEp 62: Lighthouse Parenting: How to Communicate, Connect, and Guide with Confidence (ft. Dr. Kenneth Ginsburg)https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=v0rl5xa5ubEp 40: The Breakthrough Years: Raising Thriving Teens Through Executive Function (ft. Ellen Galinsky)https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=fhebx5zqflEp 54: Self-Regulation Starts with Us: Helping Kids Manage Big Emotions (ft. Nerissa Bauer)https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=kqhshzq15xEp 38: Coping with College Stress: How to Meet the Demands of College Life with Confidence (ft. Dr. Bianca Busch)https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=baxmpspptjAttend our MAP Demo!July 21 12:00pm ET/9:00am PThttps://beyondbooksmart.zoom.us/j/81330992542Learn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

Today’s guest is one of my executive function coaching clients, Helena Bowen. Helena is a speaker coach and speechwriter and supports speakers for TED, TEDx, and other major events. She has ADHD and came on the show to share her experience and what she’s learned about herself and her brain over the years. We talk about how Helena is learning to move beyond the frustrating and self-critical thought: “I know what to do, so why can’t I just do it?” Through coaching and her own experiments and data collection, she’s shifting away from viewing her struggles as character flaws—and instead, getting curious about what’s really going on.You’ll hear Helena describe how she discovered that what looked like task initiation challenges were actually self-regulation challenges - moments of getting stuck while avoiding the difficult emotions that came up when faced with certain tasks. She opens up about the creative and often unexpected strategies that help her follow through - timers everywhere, mood tracking with the How We Feel app, absurdly tiny task breakdowns, and even art supplies and a foundation brush to outsmart her own brain and build systems that actually work for her. Doing things differently is part of being neurodivergent, and Helena rocks it and then some. I’m excited to share this conversation. I’m so proud of Helena and the work she’s done for herself in coaching over the last year and a half. I hope you’ll see yourself in Helena’s story, feel less alone, and maybe even feel brave enough to try something different. I know I have learned a lot from her approach to her EF challenges, so I hope you do, too!Here are the show notes from today’s episode: Learn More About Helena BowenWebsitehttps://www.helenabowen.comInstagram and TikTok@helenaspeakingLearn More about Procrastination and MoreWorld's Leading Expert On How To Solve Procrastination - Dr Tim Pychylhttps://www.youtube.com/watch?v=dGIUtVu7w4YStruggle Care Ep. 70: How to Coach Your Executive Functioning with Hannah Choihttps://www.strugglecare.com/podcast-rss/70-how-to-coach-your-executive-functioning-with-hannah-choiEp 11: Procrastination: Why We Wait & What to Do About Ithttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=n2bmc91r6dEp 43: Creativity & Executive Function: How to Enjoy the Brain Benefits of Eachhttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=2o3uog9wpoEp 63: Big Tasks, Tiny Steps: A Procrastinator’s Guide to Getting Stuff Donehttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=ww20vsahvw

I’m so happy to be able to bring this conversation to you today! My guest is Lizzett Cuervo - a first-generation Cuban American, executive function specialist, and co-founder of the nonprofit Circle Match. I first connected with Lizzett over LinkedIn and then we got to meet in person when she attended my presentation on college students and executive functioning at our local public library. Lizzett is such a fantastic person doing such important work that I knew I had to have her on the show. As you’ll hear, Lizzett’s personal journey through life has moments of discouragement and frustration that many of you may relate to - either directly or in your own way. Her experiences are also deeply inspiring. I know I was very moved by her story. From being told by her high school counselor that she wasn’t “smart enough” for college, to later discovering a love of learning and receiving a life-changing ADHD diagnosis in adulthood, Lizzett has used her experiences and this deep love of learning to create a future for herself, her son, and others that is full of hope and opportunity.In this conversation, you’ll hear about how Lizzett’s own academic struggles lit the spark - hah! for Chispa, a company she started that helps adults and students strengthen their executive function skills and conquer their challenges—and how Circle Match, a non-profit she started with her son, Michael, opens doors to Ivy League and other top tier colleges by offering free college admissions advising and executive function support to students and their families who have historically been left out of those spaces. Lizzett is living proof of what happens when young people are given not only access and knowledge, but also a place to belong. This is a story about overcoming shame, challenging broken systems, being brave enough to do things differently, and creating something better for the next generation. I can’t wait for you to hear it. Show notes: Learn More About Lizzett and Her Workhttps://chispaefc.com/Circle Matchhttps://circlematch.org/Other ResourcesFocus Forward Ep 32: College Admissions Made Simple: An Executive Function Approach to Success in Collegehttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=q38ax8pzj7Making College Affordable: 5 Tips for Securing Scholarshipshttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/making-college-affordable-5-tips-for-securing-scholarshipsHow to Navigate Student Supports in Collegehttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/how-to-navigate-student-supports-in-college

Okay, so this week we’re talking about one of the most powerful tools we have out there for our focus, our mental health, our community, our families, our children, ourselves - music! We don’t even realize how much music plays a role in our lives. And luckily, gone are the days of believing we must work in sterile, silent environments - many (or dare I say most?) brains, including those with ADHD and other EF challenges, truly benefit from some kind of stimulation while doing focused work. The power of music has been studied by researchers so if you’d like to learn more, I’ve shared some articles in the show notes. But one of the best resources I can recommend is a new book out called Resonant Minds. Written by a daughter and father pair, Sara and Mort Sherman, this book covers all aspects of music - from its impact on the brain and learning, including as a mindfulness practice or as Sara and Mort call it “mindful action”, to its positive impact on individuals and community. I sat down with Sara and Mort to learn about music and share stories about how music has impacted us and others and about, as Sara and Mort say, that music is ultimately about love. Sara and Mort are so uniquely qualified to write this book so I asked them to introduce themselves, and the book Resonant Minds is such a unique book that I knew it was only right for them to describe it, so let’s get on with the show!Here are the show notes from today’s episode:Learn More About Sara Shermanhttps://mozartformunchkins.com/Learn More About Morthttps://my.aasa.org/AASA/Resources/SAMag/Sep16/InsideSherman.aspxResonant Minds bookhttps://mozartformunchkins.com/resonant-minds-the-transformative-power-of-music-one-note-at-a-time/https://www.resonantminds.comResearch on Music and the BrainMelody for the Mind: Enhancing Mood, Motivation, Concentration, and Learning through Music Listening in the Classroomhttps://journals.sagepub.com/doi/full/10.1177/20592043231214085Keep Your Brain Young with Musichttps://www.hopkinsmedicine.org/health/wellness-and-prevention/keep-your-brain-young-with-musicThe transformative power of music: Insights into neuroplasticity, health, and diseasehttps://pmc.ncbi.nlm.nih.gov/articles/PMC10765015/The Youth Orchestra Hannah mentioned: https://gctyo.org/Learn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

This week, we’re revisiting a topic & conversion that I’ve been thinking about a lot lately. I had the opportunity to speak to the public at our local library about Executive Function skills for four different age groups, ranging from early elementary students to adults. In all four groups, we talked a lot about the importance of self-regulation and coping skills to get through challenging times. As we learned from Megan McClelland in the last episode, our ability to persist through challenges is hugely important, even as early as age four. This episode brings our attention specifically to our upper high school students, college students, and young adults. The challenges that teens and young adults face during those years bring all kinds of emotional and logistical hurdles, and having a set of reliable coping tools can make a huge difference in how successful and grounded young people feel during that time.To explore this further, I spoke with Dr. Jackie Wolfman, a therapist based in the Boston area. She teaches her clients coping strategies through DBT—or dialectical behavior therapy. If you’re familiar with CBT, or cognitive behavior therapy, DBT is a related approach that also focuses on how our thoughts and behaviors interact. CBT helps people notice and challenge unhelpful thought patterns, while DBT adds tools specifically for managing intense emotions and building practical coping skills. The tools and strategies Jackie shares from DBT are for everyone, regardless of age or mental health needs, so I know that this episode will truly be useful to anyone. I even use these strategies myself!Thank you for listening! Here are the show notes from today’s episode: Learn More About Dr. Jackie Wolfman and DBThttps://villagepsych.com/DBT® Skills Training Handouts and Worksheets, Second Edition, by Marsha Linehanhttps://www.guilford.com/books/DBT-Skills-Training-Handouts-and-Worksheets/Marsha-Linehan/9781572307810Dialectical Behavior Therapyhttps://dialecticalbehaviortherapy.com/What Is Dialectical Behavior Therapy for Adolescents - A helpful YouTube videohttps://youtu.be/Stz--d17ID4Other Resources MentionedAnd Then They Stopped Talking to Me: Making Sense of Middle School by Judith Warnerhttps://www.amazon.com/Then-They-Stopped-Talking-Me/dp/1101905883Meditations for Mortals by Oliver Burkemanhttps://www.oliverburkeman.com/meditationsformortalsHelena's speechwriting websitewww.helenabowen.comLearn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

Have you heard the saying “research is me-search”? It means people often explore topics they personally need or want to understand better. Well, that’s exactly what today’s episode is for me. I’ve had migraines since I was a teenager, and after being diagnosed with ADHD a couple of years ago, I started noticing how closely the two seem to be connected. Conversations with clients, colleagues, and other people I know showed me that I’m not alone. It seems like many people who have ADHD also deal with migraines. I started researching to find out if there is a connection between migraines and ADHD, and it turns out, there is! I connected with Dr. Sarah Cheyette to learn more. Dr. Cheyette is a pediatric neurologist who specializes in both ADHD and migraines. Dr. Cheyette graduated from Princeton University and received her medical degree at UCLA. Following specialty training in pediatrics at Cedars-Sinai Medical Center in Los Angeles and in pediatric neurology at Seattle Children’s Hospital, she practiced at Palo Alto Medical Foundation. She now owns a private practice in northern California. Today, she brings her insight into how these two conditions overlap. In our conversation, we talk about what migraines are, why migraines happen, how they’re triggered, and—most importantly—what we can actually do about them - both to prevent and treat. Dr. Cheyette shares strategies for tracking headaches, making small but meaningful lifestyle changes, how to make sure you’re doing the right things and taking the right meds to manage these debilitating headaches. Whether you live with both ADHD and migraines, or you’re supporting someone who does, I hope you’ll find this episode informative and validating. I have shared some articles and research studies in the show Show notes:Learn More About Dr. Sarah Cheyettehttps://sarahcheyette.com/Migraines and ADHDThe Connection Between Migraine and ADHDhttps://www.migrainedisorders.org/migraine-and-adhd/Migraines and ADHD: The Overlooked Connection to Headacheshttps://www.additudemag.com/migraines-and-adhd-headaches-symptoms-treatmentsThe Connection Between ADHD and Migraineshttps://chadd.org/adhd-weekly/the-connection-between-adhd-and-migraines/Comorbidity of migraine with ADHD in adultshttps://bmcneurol.biomedcentral.com/articles/10.1186/s12883-018-1149-6ADHD Is Comorbid to Migraine in Childhood: A Population-Based Studyhttps://pubmed.ncbi.nlm.nih.gov/28587507/Learn More About Our MAP Programhttps://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-works

Today’s episode is one I’m especially excited to share with you. Whether you’re an Executive Function expert or you’re just starting out learning about these essential life skills, you’ll want to listen because we have not one but *two* Executive Function leaders featured.First up, I’m so happy to have been joined once again by the OG of Executive Function awareness, Ellen Galinsky, who sat down with me on Focus Forward in March of 2024 when her book, The Breakthrough Years, came out. Ellen is the President of the Families and Work Institute and the elected President of the Work and Family Researchers Network (WFRN). She also serves as senior research advisor to AASA, the School Superintendent Organization. Previously, she was the Chief Science Officer at the Bezos Family Foundation and faculty at Bank Street College. Her research has focused on the impact of work-life on families, child and adolescent development, youth voice, child-care, parent-professional relationship, and parental development. Ellen’s work has contributed deeply to how we understand children’s learning and development - and how we, as adults, can nurture it. Our second Executive Function leader is Dr. Megan McClelland, an internationally recognized expert on school readiness and self-regulation in very young children. She is the Katherine E. Smith Professor of Human Development and Family Sciences at Oregon State University, where she also directs the Hallie E. Ford Center for Healthy Children and Families. Megan’s research focuses on optimizing children's development, especially as it relates to children’s self-regulation, early learning, and school success. Her recent work has examined links between self-regulation and long-term outcomes from early childhood to adulthood and intervention efforts to improve these skills in young children. She is currently involved with multiple national and international projects to develop measures of self-regulation and improve school success in young children. Megan is also the co-author of Stop, Think, Act, a book all about how we as educators and parents can help our kids strengthen their EF skills through play.Today, you’ll hear us talk about why executive function skills matter and how we can help kids strengthen them through everyday activities - Megan and Ellen help parents and educators see that we learn when we play! Whether you’re a parent, educator, or just someone who cares about kids' success in the long run, this episode is full of insights you won’t want to miss.I hope you enjoy listening! Here are the show notes from the episode: Learn More About Ellen GalinskyEllen Galinsky’s Websitewww.ellengalinsky.comThe Breakthrough Yearshttps://ellengalinsky.com/the-breakthrough-years/Mind in the Makinghttps://www.mindinthemaking.org/Families and Work Institutehttps://www.familiesandwork.org/Learn More About Megan McClelland, PhD.https://health.oregonstate.edu/directory/megan-mcclellandStop, Think, Act by Megan McClelland and Shauna Tomineyhttps://www.amazon.com/Stop-Think-Act-Integrating-Self-Regulation/dp/0415745233Executive Function ResourcesVroomwww.vroom.orgInstitute for Education Sciences: "Preparing Young Children for School" - A research-based guide with specific tips and activities for educators.https://ies.ed.gov/ncee/wwc/practiceguide/30Focus Forward Ep 23: Parenting for Success: How to Nurture Executive Function Development in Early Childhoodhttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=rgbq6nrrvfFocus Forward Ep 26: Navigating Stress, Parenting, and the Brain: A Conversation with Dr. Alison Royhttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=oygnbqkqqq

In today’s quick 15-minute episode, we're exploring strategies for breaking down large tasks into manageable steps - a crucial skill for enhancing productivity and reducing overwhelm. From brain dumping to time mapping, learn new practical techniques that are designed to help initiate tasks, reduce decision paralysis, and maintain momentum. These methods are particularly helpful for anyone with ADHD, executive dysfunction, or anyone who finds getting started challenging. By implementing these approaches, you'll hopefully be able to transform those daunting projects into many small steps that will lead to action and confidence. As always, thank you for being part of the Focus Forward community! If you enjoy this episode, be sure to leave us a 5-star rating on the platform you're listening on ⭐⭐⭐⭐⭐ Here are the show notes from this episode (lots of useful links and tools!)STM ToolGoogle Docs version (will force you to create a copy)https://docs.google.com/document/d/1WAabo_q7Zg61Ns-A8KkXVYmvq9eXhQUlnSoiHWk5HYM/copyWant an Excel version? Email me and I'll send you one!Focus Forward Episodes Mentioned in this EpisodeEp 11: Procrastination: Why We Wait & What to Do About Ithttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=n2bmc91r6dEp 14: 4 Steps to Build Time Management Strategies You'll Use for Lifehttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=2hd9mmw2wiEp 21: Rethinking Your Thinking: How Cognitive Flexibility Can Improve Your Life and Relationshipshttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=mdpox3lokqEp 43: Creativity & Executive Function: How to Enjoy the Brain Benefits of Eachhttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=2o3uog9wpoEp 58: Routines Without Rigidity: Your Guide to Building & Sustaining Healthier Habitshttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=jhszcaaccpEp 62: Lighthouse Parenting: How to Communicate, Connect, and Guide with Confidence (ft. Dr. Kenneth Ginsburg)https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=v0rl5xa5ubOnline and AI ToolsUniversity of Toronto Assignment Plannerhttps://utsc.library.utoronto.ca/assignment-planner (shared by Beyond BookSmart coach, Kerrie Welch)Goblin.toolsLearn More About Our MAP ProgramMorning accountability sessions for planning, skill-building workshops, and work sprints for maximum support and accountability! All for a low monthly fee.https://map.worksmartcoaching.comLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksGet in Touch:[email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

Today, I am so excited to share this conversation I had with Dr. Kenneth Ginsburg. If you are a parent, a caregiver, an educator, a coach, a therapist, a human who interacts with children, young and old, this episode is for you. We all have something to learn from Dr. Ginsburg’s insightful and engaging interpretation of these decades of research on what works in parenting. Dr. Ginsburg practices adolescent medicine at Children’s Hospital of Philadelphia and is a professor of pediatrics at the University of Pennsylvania, a founding director of the Center for Parent and Teen Communication, the Director of Health Services at Covenant House Pennsylvania, an agency that serves Philadelphia’s youth enduring homelessness and a father of two young adults. This vast experience and deep passion for supporting children of all ages and their families, in my opinion, makes him the perfect lighthouse for us as we navigate the sometimes murky or stormy waters of raising our own children and supporting the children of others around us.You’ll hear Dr. Ginsburg and I speak highly of Ellen Galinsky who was a guest on Focus Forward and who wrote the highly acclaimed books Mind in the Making and The Breakthrough Years, all about EF skills in children and adolescents. If you’re interested in learning more about Ellen’s work, check out the show notes and Focus Forward episode #40, which coincidentally dropped exactly a year ago this week. Ellen will be joining me again in a few weeks to talk more about Executive Function skills with early childhood development researcher, Megan McClelland. In the meantime, thank you for listening! Show Notes: Learn More About 1:1 Coaching https://www.beyondbooksmart.com/how-it-worksLearn More About Dr. Ginsburghttps://www.fosteringresilience.comCenter for Parent and Teen Communicationhttps://parentandteen.com/Ellen Galinsky’s bookshttps://ellengalinsky.com/

As a person with ADHD or Executive Function challenges it can often feel like society - you know, people at work, in our homes, anyone we encounter during our day, expects you to think, work, and communicate the same way as everyone else. It can be exhausting and can often require that you advocate for yourself and your needs more than you would like! And the first step of advocacy is figuring out what exactly it even is that you need! In this episode, I’m joined by Melissa Llewellyn Snider and Brianna Morton, ADHD coaches and co-hosts of The Hypercast ADHD Podcast.Together, we explored the power of self-acceptance because, as they say, it is truly the foundation for building strong and effective self-advocacy skills. We discussed the challenges of setting boundaries, navigating dynamics at work and in our personal lives, and learning to communicate our needs—without guilt or apology. We talked about the importance of having people around you who GET YOU. And, most importantly, we’ll talk about embracing our differences rather than masking them, because, as Brianna shared, you’re not a weird horse—you’re a perfectly normal zebra.Show notes: Learn More About Our Guests:Hypercast: An ADHD Podcastwww.hypercastpod.comMelissa Llewellyn Snyderhttps://www.likemindcoaching.com/Brianna Mortonhttps://www.understandingadhd.ca/More about Self-Advocacy: Read & ListenEp. 39: Speaking Up: How to Empower Our Kids to Advocate for Themselves (ft. Dr. Nerissa Bauer)https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=j5rz3vnbkpFrom Failing to Thriving: ADHD Strategies Every College Student Needshttps://hypercastpod.buzzsprout.com/2328723/episodes/16524660-from-failing-to-thriving-adhd-strategies-every-college-student-needsTalking to Teachers: Building Self-Advocacy in College Students - Beyond BookSmart Bloghttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/talking-to-teachers-building-self-advocacy-in-college-studentsSelf-Advocacy Can Improve Your Lifehttps://chadd.org/adhd-weekly/self-advocacy-can-improve-your-life/

Today’s episode is especially important for people to find - we’re covering the topic of eating disorders - it’s a tough one but so important to talk about as eating disorders are so much more than you may realize. Beyond simply affecting what someone does or doesn’t eat, they also impact brain function, emotional regulation, and the other critically important executive functioning skills we use every day like impulse control, focus, and decision-making.To help us understand these challenges, I sat down with Dr. Emily Gordon, a licensed clinical psychologist who specializes in adolescents and young adults, with expertise in eating disorders, body image, and parenting. Dr. Gordon has worked in clinical leadership roles at McLean Hospital. She helped launch the Klarman Center for Eating Disorders and now runs a private practice in Massachusetts. She’s also a parent of three teenagers.So listen today to learn from Dr. Gordon as she teaches us about the different types of eating disorders, their impact on executive functioning, and the early warning signs parents should look out for. If you're a parent navigating these challenges, you’re not alone. Supporting a child through something like this can be overwhelming, and I’ve seen in my own experience that many families find that the addition of executive function coaching helps bring structure and support in times of stress. If you’re curious to learn more about how we help, you can visit our website at beyond booksmart.comShow Notes Learn More About Dr. Emily GordonWebsite:www.dremilygordon.comInstagram: @dremilygordonLinkedInwww.linkedin.com/dremilygordonSubscribe to her newsletter:dr-emily-gordon.kit.com/podcastLearn More About Eating DisordersWhat are Eating Disorders?https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disordersNational Eating Disorders Associationhttps://www.nationaleatingdisorders.org/resource-center/Executive dysfunction in eating disorders: Relationship with clinical featureshttps://pubmed.ncbi.nlm.nih.gov/36181959/Exploring the Relationship Between Disordered Eating and Executive Function in a Non-Clinical Samplehttps://journals.sagepub.com/doi/abs/10.1177/0031512520937569Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

In today’s episode, I had the pleasure of speaking with Dr. John Randolph - a board-certified clinical neuropsychologist, brain health consultant, and Clinical Assistant Professor of Psychiatry at Dartmouth’s Geisel School of Medicine. He’s the past president of both the National Academy of Neuropsychology and the New Hampshire Psychological Association, and his research focuses on cognitive health, executive functioning, and resilience. He’s also the author of The Brain Health Book: Using the Power of Neuroscience to Improve Your Life.In our conversation, Dr. Randolph breaks down the CAPE model—a simple and powerful way to think about and take care of our brain health. We talked about cognitive strategies, activity engagement, preventing cognitive problems, and education about our brains. And, how small, consistent actions can make a big difference in our long-term brain health. We also discuss the impact of sleep, exercise, and social connections, which was validating for me as this is what I always like to ask my clients about. Dr. Randolph also shares a little about the research he’s doing with people with multiple sclerosis to figure out how to improve cognitive resilience. Our brains are fascinating, so listen today to learn how we can extend and enrich our lives by taking care of them!Show NotesLearn More About Dr. John Randolphhttps://www.randolphnp.com/about-dr-john-randolphThe Brain Health Book: Using the Power of Neuroscience to Improve Your Lifehttps://wwnorton.com/books/978039371287212 ways to keep your brain younghttps://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-youngBuild Better Work Habits: How Your Brain Changes with Practicehttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/build-better-work-habits-how-your-brain-changes-with-practiceThe Quiz My Colleague Used With Her Clienthttps://www.viacharacter.org/account/registerLearn More About 1:1 Coachinghttps://www.beyondbooksmart.com/how-it-worksLearn More about BrainTracks Teacher Professional Developmentwww.braintracks.comGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

In this week’s episode, we’re talking all about routines. If you’ve ever tried to make a lasting change in your life, then you know how hard sustaining new habits can actually be. However, there are proven strategies that you can use to solidify habits into routines. In this short episode, I’ll be sharing some of my favorite practical strategies for building and sustaining routines.Thorugh the science of behavior change, you’ll discover new ways to build healthier habits through small changes that snowball into bigger transformations over time. Most importantly, my hope is that you find some practical approaches to build routines that work for you (even when life changes or gets stressful!) Have thoughts or questions? Feel free to send me an email at [email protected] hope you enjoy listening! Here are the show notes for today’s episode: Show notes:Ep 12: How to Maintain Progress Through Times of Changehttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=p9nb11s6hxEp 57: Decluttering Your Life: How to Make Space for What Matters (ft. Tidy Dad, Tyler Moore)https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=pcr8a1lkgbAtomic Habitswww.jamesclear.com/books11 Personal Hygiene Tips for People With ADHDhttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/11-personal-hygiene-tips-for-people-with-adhdTime for Bed! Why Sleep is Essential for Executive Functioninghttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/time-for-bed-why-sleep-is-essential-for-executive-functioningOn-Demand Webinar on Building Healthy Routineshttps://www.beyondbooksmart.com/building-healthy-routines-webinar-on-demand-recordingTips from Calm.comhttps://www.calm.com/blog/daily-routineGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

Today, I’m joined by the one and only Tyler Moore, AKA “Tidy Dad.” Tyler is a New York City Public School teacher, a husband, and a father of three. He creates content based on his own experience with tidying that he hopes will help others find joy and order in what he calls, “the beautiful mess of life”. Tyler came on to Focus Forward to share his new book, Tidy Up Your Life, which was just released this month! The book is a deep dive into the connection between physical and mental clutter and how our ability to organize, prioritize, and adapt can shape the way we live. Tyler and I also explored how embracing uncertainty and the “messy middle” of change, pivoting when necessary, and experimenting with routines can lead to powerful shifts in both mindset and priorities. He also explained the thinking behind his step-by-step approach to maintaining our homes —starting with organizing, followed by tidying, and then cleaning. In his book, he expands his ideas on this by offering cleaning and tidying options that are thoughtful, simple, and accessible for each area of the house.Tyler was fun to talk with and I hope you enjoy our conversation and learn a lot from him! Here are the show notes from today’s episode: Learn More About TylerWebsitewww.thetidydad.comInstagramwww.instagram.com/tidydadTidy Up Your Lifehttps://www.penguinrandomhouse.com/books/751698/tidy-up-your-life-by-tyler-moore/From the Beyond BookSmart BlogGetting Organized: Minimizing Clutter In 4 Easy Steps - Beyond BookSmart Bloghttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/getting-organized-minimizing-clutter-in-4-easy-stepsGaining Calm by Organizing: How to Clear Your Space & Mindhttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/meditation-in-organization-how-to-clear-your-space-mind7 Tips for Organizing With ADHD: How to Organize Betterhttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/7-tips-for-organizing-with-adhd-how-to-organize-betterGet in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

Happy holidays, everyone! It’s such a special time of year and I’m grateful to all of you for choosing to spend some of it with us here at Focus Forward! Don’t forget to check out Beyond BookSmart’s New Year’s discount on our new monthly coaching subscription, which offers 2 of our 45-minute one to one coaching sessions per month for a more accessible price of $252. You have the choice to add more sessions if you need additional support. You can find more information in the show notes or by going to our website, beyondbooksmart.com. Still have questions? Shoot me an email at [email protected] and I can help you out!Parenting, much like coaching, is a journey full of questions, challenges, and opportunities for growth—both for our children and ourselves. How do we guide without pushing, encourage independence while offering support, and foster resilience in a world full of pressures? Ooof, it’s a lot of work. Today, I’m joined by Neal Elliott, a parent and veteran coach at Beyond BookSmart who has been coaching since our company’s inception in 2006, and whose wisdom has shaped countless lives. I asked Neal to join me to share three stories about coaching. The stories he chose highlight the importance of trust, relevance in learning, and meaningful parent-child relationships. You’ll hear about a student who improved his algebra skills by connecting math to Minecraft, a long-term client who rebuilt confidence through trust, and a special in-person coaching moment from our pre-virtual coaching days.Neal’s stories inspired our conversation and led us to talk about building trust, encouraging progress (even the smallest steps), and reframing failure as a vital learning opportunity. Whether you’re navigating the teen years or guiding a younger child, I hope Neal’s stories and wisdom will inspire reflection and offer some support for the road ahead. And be sure to check the show notes for Neal’s curated collection of books and other resources he wants to share with Focus Forward listeners. Neal knows what he’s talking about and he’s created a treasure trove, people! Show Notes: Neal Elliott’s Resource Listhttps://docs.google.com/document/d/14vTPW7F2IrCF8CDwKp8xTEXMSt5NsR0xiPG5i6boDxE/edit?usp=drive_linkLearn more about Beyond BookSmart’s 1:1 Coaching Programhttps://www.beyondbooksmart.com/how-it-worksSee our current coaching subscription prices (discounted through January 5, 2025!)https://www.beyondbooksmart.com/contact-us

Something I love about executive function skills is that when you host a podcast all about them, you will literally never run out of topics because EF skills impact every aspect of our lives. In today’s episode, we’re talking about romantic relationships and executive functioning. I’m joined by Dr. David Helfand, a licensed psychologist specializing in neurofeedback and couples therapy. Dr. H, as he goes by with his patients, shared how executive functioning impacts relationships, particularly for couples navigating the impact of stress, trauma, and neurodivergence. I was so happy to also be joined by my podcast team—Sean Potts, our editor and producer, and Justice Abbott, our creative visionary. We got to dig deep into how to make our relationships healthier by improving our communication, emotional regulation, and intimacy. Whether you're looking to strengthen your relationship or support a partner with executive function challenges, this episode is packed with insights to help you move forward together. Just a note if you’re listening with children around - we briefly and non-graphically mention sex, as this often an important aspect of romantic relationships. Some of the questions we covered today were submitted by our listeners. If you want to be part of the conversation, be sure to sign up for our subscriber newsletter and follow Beyond BookSmart on our social media channels.Episode 55 - Dr. David Helfand - couples and EFLearn More About Dr. David Helfandhttps://www.lifewisevt.com/david-helfand-psyd/https://marriagequest.org/dr-david-helfand-psyd/https://marriagequest.org/marriage-retreat/Further ReadingWhy You Should Stop Rescuing Your Partner (and what to do instead)https://www.beyondbooksmart.com/executive-functioning-strategies-blog/why-you-should-stop-rescuing-your-partner-and-what-to-do-insteadRelationships & How ADHD and Executive Function can impact themhttps://sethperler.com/%F0%9F%A7%A0-relationships-how-adhd-and-executive-function-can-impact-them/The Impact of ADHD on Marriagehttps://guilfordjournals.com/doi/abs/10.1521/adhd.10.3.9.20553?journalCode=adhdEffects of adult ADHD on intimate partnershipshttps://www.tandfonline.com/doi/abs/10.1080/10522158.2023.2165585Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

In today’s episode, we’re diving into a topic that’s so important for families navigating the ups and downs of childhood and parenting: behavioral and Executive Function challenges in kids.I had the pleasure of inviting back to Focus Forward the wonderful Dr. Nerissa Bauer, a developmental pediatrician with a wealth of knowledge and compassion for helping families thrive. Nerissa has been a great partner with us at Beyond BookSmart and I’m so happy to be able to share her wisdom with you all again. Listen today to hear us explore the messages behind children’s behaviors, the connection between emotional regulation and executive function, and how parents and caregivers can approach challenges with curiosity, collaboration, and love. Dr. Bauer shared invaluable insights, from understanding the “why” behind behaviors to the power of the pause and how we can model self-regulation for ourselves and for our kids. Be sure to check the show notes after you listen to learn more about Nerissa’s work.Learn More About Dr. Nerissa BauerYouTube Channelhttps://www.youtube.com/@NerissaBauerMDLinkedIn https://www.linkedin.com/in/nerissa-bauer-md-mph-faap-4b692967/Let’s Talk Kids’ Healthhttps://www.letstalkkidshealth.org/Teach Me ADHD Virtual Courses for Parents and Kidshttps://www.letstalkkidshealth.org/virtual-coursesEp 39: Speaking Up: How to Empower Our Kids to Advocate for Themselves (ft. Dr. Nerissa Bauer)https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=j5rz3vnbkpEmotional Regulation ResourcesEmotional Regulation as a Kid Can Be Challenging: These 7 Activities May Helphttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/7-activities-to-help-your-child-with-emotional-regulationHow Beyond BookSmart Supports Students with Emotional Regulation Challengeshttps://www.beyondbooksmart.com/how-we-help/stress-managementEmotional Regulation and Executive Function Skills: A Powerful Linkhttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/emotional-regulation-and-executive-function-skills-a-powerful-linkHow Can We Help Kids With Self-Regulation? - The Child Mind Institutehttps://childmind.org/article/can-help-kids-self-regulation/Co-regulation: Helping children and teens navigate big emotions - Harvard Health Publishinghttps://www.health.harvard.edu/blog/co-regulation-helping-children-and-teens-navigate-big-emotions-202404033030Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

Ah, I’m so excited about this one! In today’s episode, I had the pleasure of sitting down with the one and only Kendra Adachi - popular author, podcast host, and creator of “The Lazy Genius” approach. Kendra offers a refreshing perspective on using and trusting our executive function strengths and supporting ourselves where we face challenges. Her method encourages us to be "geniuses" about what matters while allowing ourselves to let go of what doesn’t. Throughout our conversation, we dive into Kendra's new book, "The Plan," which brings a compassionate twist to time management. We also explore the impact of small, intentional changes, trusting ourselves, and how to push back against pressure to “always do more.” Kendra also breaks down her five-step Lazy Genius Method for tackling big projects: prioritizing, essentializing, organizing, personalizing, and systemizing. Kendra’s insights remind us that we can find real contentment by honoring what truly serves us, trusting our instincts, and embracing the season we’re in. I hope you enjoy listening and walk away feeling as inspired as I did! Show notes: Learn More About Kendra Adachi and The Lazy Genius: https://www.thelazygeniuscollective.com/The Plan - a book all about compassionate time management: https://www.thelazygeniuscollective.com/theplanKendra on Instagram: @thelazygeniusLearn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoachingwww.beyondbooksmart.com

It’s no secret that parenting a child with ADHD can be overwhelming at times. However, with the right mindset and support, it can also be fulfilling and inspiring. In this week’s episode of Focus Forward, I sat down with Archie Chimanayi, an ADHD professional who offers assessment, treatment, and management of ADHD, Autism, Depression and Anxiety for children and adults. Beyond his expertise, Archie also has a son who has ADHD and autism, which means he has a unique perspective of a professional and a parent of a child with a diagnosis that impacts Executive Functioning. I was lucky enough to be a guest on Archie’s “ADHD Care” podcast back in May of 2024 and left the conversation knowing that he would be a perfect guest for the Focus Forward audience. The format of this episode is a little different than our usual interview format. I'll be playing three short clips from our original chat. After each clip, I’ll share some of our recent conversation where we went beyond what we covered initially, bringing in fresh insights and more detailed discussion to help you as a parent, caretaker, or professional. From knowing what to look for, navigating the feelings that can come up after a diagnosis, and understanding the importance of self-care for men—this episode is about taking a closer look at the challenges and opportunities that come with raising a child with ADHD. I hope you enjoy the conversation!Here are the show notes from the episode:Learn More About Archie ChimanayiADHD Care, Ltd.https://www.adhdcare.co.uk/?p=aboutArchie’s Video Tour of Exhibit Hall: ADHD Conference in Baltimore (2023)https://youtu.be/cHahKPTxf8A?feature=sharedEpisode 61 - Navigating ADHD: Parenting, Podcasting, and Personal Insights with Hannah Choihttps://www.spreaker.com/episode/episode-61-navigating-adhd-parenting-podcasting-and-personal-insights-with-hannah-choi--60147752Episode 69 - Focus Forward Podcast Feature with Hannah Choihttps://www.spreaker.com/episode/episode-69-focus-forward-podcast-feature-with-hannah-choi--62388901Other resources mentionedMen with ADHD Facebook Grouphttps://www.facebook.com/groups/mensadhdsupportgroup/ADDitude Adults with ADHD Facebook Grouphttps://www.facebook.com/groups/additudemag/Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

Hi everyone! We're right in the middle of ADHD Awareness Month, and to celebrate, we're bringing back one of our all-time favorite episodes with a twist. Today, we look at what makes ADHD brains tick, explore both medication and non-medication strategies, and talk about how pairing these with executive function tools can build confidence in people with ADHD. We also give tips for those of you who are exploring a potential ADHD diagnosis for yourself or your child. This episode also includes voices from a number of people with ADHD who graciously recorded their thoughts to share with us. Trust me, you’ll want to stick around until the end, because we have the most adorable voice you’ve ever heard, sharing their experience with ADHD—I can’t wait for you to hear it! Show notes: Episode 51 - Re-release of ADHD episodeADHD FundamentalsADHD Success Kit by Beyond BookSmarthttps://www.beyondbooksmart.com/adhd-success-kit-2022Fact Sheet: Attention Deficit Hyperactivity Disorder (ADHD) Topicshttp://www.russellbarkley.org/factsheets/adhd-facts.pdfBeyond BookSmart’s ADHD Webinarhttps://www.beyondbooksmart.com/on-demand-webinar-registration-adhd-fundamentalsADHD BrainsHow Does ADHD Affect The Brain?https://www.healthline.com/health/adhd/the-brains-structure-and-functionADHD & the Brainhttps://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/ADHD_and_the_Brain-121.aspx2-Minute Neuroscience: ADHDhttps://www.youtube.com/watch?v=w8JnDhp83gAThe Default Mode Network, Motivation, and Attentionhttps://www.labschool.org/news/stories/default-mode-network-motivation-and-attentionADHD Neuroscience 101https://www.additudemag.com/adhd-neuroscience-101ADHD and GenderADHD in girls and boys – gender differences in co-existing symptoms and executive function measureshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3827008/The Intersection of ADHD and Gender Diversity - Mental Health Therapy, Psychotherapy, Counseling, Coaching, Psychiatry Blog Post By Holly Mileshttps://www.inclusivetherapists.com/blog/the-intersection-of-adhd-and-gender-diversityA Review of Attention-Deficit/Hyperactivity Disorder in Women and Girls: Uncovering This Hidden Diagnosis - PMChttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4195638/ADHD and Gender Identity: How They're Linked and Tips for Parentshttps://psychcentral.com/adhd/people-with-adhd-more-likely-to-question-gender-identityADHD Diagnosis SupportHow to Get an ADHD Diagnosis - Child Mind Institutehttps://childmind.org/article/how-to-get-an-adhd-diagnosis/Diagnosis of ADHD | CDChttps://www.cdc.gov/adhd/diagnosis/ADHD Symptom ManagementThe Exercise Prescription for ADHD https://chadd.org/wp-content/uploads/2018/06/ATTN_06_12_Exercise.pdfWhat Should You Treat First: ADHD or Mental Health Challenges?https://www.beyondbooksmart.com/executive-functioning-strategies-blog/what-should-you-treat-first-adhd-or-mental-health-challengesCognitive-Behavioral Therapy - CHADDhttps://chadd.org/for-adults/cognitive-behavioral-therapy/Cognitive Behavioral Therapy for ADHD: Techniques and Optionshttps://psychcentral.com/adhd/cognitive-behavioral-therapy-for-adhdNon-drug treatments for adult ADHD - Harvard Healthhttps://www.health.harvard.edu/mind-and-mood/non-drug-treatments-for-adult-adhdLearn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

Long time no see! Welcome back to season 4 of Focus Forward AND our 50th episode of the podcast. We’re so happy you’re here with us as we begin the best season yet. Today’s episode topic was chosen based on research we’ve gathered about people interested in coaching. According to our questionnaire, planning & prioritizing is the #1 Executive Function skill that students and adults alike are currently struggling with. In this episode, I’ll be sharing some of our favorite tools and strategies to help you or someone you love buiild this critical skill. Show notes: Executive Functioning and Positive Outcomes for ChildrenExecutive Function & Self-Regulationhttps://developingchild.harvard.edu/science/key-concepts/executive-function/Executive Function Skills Predict Children's Success in Life and in Schoolhttps://www.mindinthemaking.org/stories/executive-function-skills-predict-childrens-success-in-life-and-in-schoolEllen Galinsky’s books on EF and children and adolescentsThe Breakthrough Yearshttps://ellengalinsky.com/the-breakthrough-years/Mind in the Makinghttps://www.mindinthemaking.org/Focus Forward Episodes MentionedEp. 40: The Breakthrough Years: Raising Thriving Teens Through Executive Function (ft. Ellen Galinsky)https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=fhebx5zqflEp. 14: 4 Steps to Build Time Management Strategies You'll Use for Lifehttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=2hd9mmw2wiEp. 25: Laziness vs. Executive Dysfunction: Expert Tips to Help Motivate Your Kidshttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=e5k6nv0wteExecutive Function for Teachers and Classroomswww.braintracks.com7 Classroom Management Strategies That Teach Students Executive Function Skillshttps://www.braintracks.com/blog-posts/7-classroom-management-strategies-that-teach-students-executive-function-skillsLearn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

Today’s episode is just for us parents during this back to school time. As you already know, supporting the people we love comes more easily when we feel good about ourselves. However, when things get busy and our energy drains, it’s easy to forget about taking care of ourselves. With the return to school providing plenty of chaos for us parents, now is the perfect time to prepare and make sure you’re ready to not only support your kids, but also yourself. So today, we’re exploring five key Executive Function areas that will really support you during this time and give you some tips and strategies in each area. Even if you can’t realistically do all of the things I cover, pick one - just one - that you’re going to commit to doing. Make observations over the next few weeks - what was hard? What was easy? Did it make a difference? Is there something else you can add? (This reflection is an Executive Function exercise in and of itself!) Show Notes:Register for our Back-to-School Webinar on August 14https://www.beyondbooksmart.com/back-to-school-relief-2024Watch Our Past Webinarshttps://www.beyondbooksmart.com/workshops-and-eventsFocus Forward Episodes MentionedEp 44: Ask the Coaches: Answering Your Top Questions about Summer, Motivation, Transitions, and more!https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=z1tfw9hl2aEp 11: Procrastination: Why We Wait & What to Do About Ithttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=n2bmc91r6dEp 42: Insomnia, ADHD, and Sleep Hygiene: How to Transform Your Life Through Better Sleep (ft. Marlee Boyle)https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=rpuckdh0f5Other ResourcesCovey Quadrants/Eisenhower Matrix (Hannah’s version)https://docs.google.com/document/d/1Bzg9nObT0HbK5EjK2s7bBW3deSRzstAVA_v_VEX71zY/edit?usp=sharingClutterBugwww.clutterbug.meLearn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

Today’s episode is a conversation I had with Dr. Deborah Korn, a licensed clinical psychologist with over 30 years of experience treating trauma with EMDR therapy. If you haven’t heard of EMDR before, you’re in for a treat because this therapy technique is pretty mind-blowing. From our conversation, you’ll learn what EMDR therapy is, how it works, and who might be a good candidate for this innovative intervention for coping with trauma (spoiler alert: you don’t need to have had a big traumatic experience to benefit from EMDR!) Best of all, Dr. Korn shared some inspiring and heartwarming stories about people whose lives have been changed for the better (or maybe even saved) by EMDR therapy. I hope you enjoy the episode!Show notesLearn more about Dr. Kornhttps://www.everymemorydeservesrespect.com/about-deborah-korn-psydEvery Memory Deserves Respect Bookhttps://www.everymemorydeservesrespect.com/bookLearn More About EMDREMDR International Associationhttps://www.emdria.org/about-emdr-therapy/EMDR Institutehttps://www.emdr.com/what-is-emdr/Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

Today’s episode is all about obsessive-compulsive disorder or OCD. I met up with Dr. Anthony Bram, a clinical psychologist in Lexington, Massachusetts to learn more about this fascinating brain-based condition. Dr. Bram works with adults and kids, providing support for a wide range of mental health challenges, including OCD, anxiety, depression, and learning differences. He explained to me that he became interested in helping people with OCD during his predoctoral internship. He realized that the traditional kinds of psychotherapy that he had been learning were not so effective in alleviating the distressing symptoms of his patients with OCD. This led him to discover a specialized form of cognitive behavioral therapy (CBT) called exposure with response prevention (ERP). Dr. Bram continued to learn more during his postdoctoral work at the Menninger Clinic, which was in Topeka, KS at the time. There, while primarily pursuing advanced training in traditional modalities of treatment and assessment, he also sought the supervision of a cognitive behavioral therapist who specialized in OCD so he could begin learning and applying ERP and other CBT techniques. This experience taught him the importance of being flexible and expanding his therapeutic skills to better meet the diverse needs of his clients. I’m so happy to bring Dr. Bram on so we can all learn about OCD, its connection to executive functioning, and how to support people in our lives who may be struggling with it and its related challenges. Enjoy! Show notes: Learn more about Dr. Bramhttp://www.dranthonybram.com/Learn more about OCDhttps://www.nimh.nih.gov/health/topics/obsessive-compulsive-disorder-ocdhttps://iocdf.org/about-ocd/OCD activity in the prefrontal cortex (image)https://drive.google.com/file/d/1x6W41yZhcbsnf4ZJ9qCY1R8J4-_jv0sl/view?usp=sharingFind a Providerhttps://iocdf.org/find-help/?_provider_proximity=42.3600825%2C-71.0588801%2C50%2CBoston%252C%2520MA%252C%2520USALearn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

Okay, so this week is a tasty episode! I invited Becca King, a registered dietitian and social media influencer with nearly 200k followers, to join me on Focus Forward to talk about food, ADHD, and Executive Function as the three are more interconnected than you might think. We talk about many aspects of food and cooking - how to lower or get rid of barriers that may prevent us from cooking or eating nourishing food, meal planning and how to make it work for you and how it may change as your life situation changes. We also talked about the importance of crunch (haha!), finding satisfaction in the food we eat, and how to remove the guilt or shame we might feel when we don’t cook or eat how we feel like we “should”. Becca follows an “all foods fit” approach to nutrition and really helps people get to a place where they can nourish themselves with nutrient-dense foods and eat the fun stuff, too. Thanks for listening and be sure to check out Becca’s instagram and resources in the show notes below!Show NotesLearn more about Becca KingInstagram: www.instagram.com/adhd.nutritionistBecca’s Tips for Remembering to Eat: https://drive.google.com/file/d/1Os3jH51Y-7BwNQdn7zSntTzj1b2FBswP/view?usp=drive_linkBecca’s Sensory Descriptors to help understand your sensory preferences with food: https://drive.google.com/file/d/1gjbDnVhwDIvYbodCGtu7tGB0vbWS60aU/view?usp=drive_linkADHD and FoodExecutive Dysfunction 101: How to Treat ADHD's Most Difficult Symptom: https://www.beyondbooksmart.com/executive-functioning-strategies-blog/executive-dysfunction-101-how-to-treat-adhds-most-difficult-symptom#howtotreatEDADHD Diet For Adults: Foods To Eat And Avoid:https://add.org/adhd-diet/Nutrition in the Management of ADHD: A Review of Recent Research:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10444659/Nutrition and ADHD: https://chadd.org/about-adhd/nutrition-and-adhd/Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

As Executive Function coaches, we often talk about how working on Executive Function skills is really an act of building self-confidence. Learning to be confident in yourself and believing you can get through the hard stuff is the key to trying new things, reaching your goals, and truly making a lasting difference in all areas of life. We work hard to build this confidence in our clients, just as my guest today does with his college students. James Sanders the third is a professor of public speaking and interpersonal communication at Fayetteville Technical Community College in North Carolina. He joined me to share how teaching public speaking has shown him how students can truly blossom when they step outside of their comfort zone. I’ll let him tell you more about the work he does, but this man is making positive change happen wherever he goes. We talked about the importance of community, of trusting yourself, and saying yes to the scary things that are a stepping stone towards reaching your goals. In addition to being interesting to talk to and an inspiring ray of sunshine,

Hi everyone! Today we’re having another Q&A with some of our amazing Executive Function coaches. Together, we answer your top questions pertaining to summer support, motivation, transitions, and so much more! Our last coach Q&A episode was in December and became our second most listened to episode of all time - so we figured why not do it again? The three Beyond BookSmart coaches I met with this time are Vin Kachurik, Cass Estey, and Maria Ares. If you’ve attended any of our free webinars, you may recognize a few of their voices. Although many of the questions we answered were about high school and college life, the tools and strategies we discuss can be used by anyone at any age. So tune in and get some support for the inevitable transitions and challenges that we all face at this time of year! And when you’re done listening, be sure to check out the show notes for some links to more resources and deeper dives into some of the tools we talked about today.Webinar: Finishing Strong: Executive Function Solutions for End-of-Year Successhttps://www.beyondbooksmart.com/finishing-strong-executive-function-solutions-for-end-of-school-year-successJames Clear (Atomic Habits) Resourceshttps://jamesclear.com/eisenhower-boxhttps://jamesclear.com/atomic-habitsCovey Quadrants Explainedhttps://www.indeed.com/career-advice/career-development/covey-time-management-matrixHow to Increase Motivation With ADHD: 10 Tips From Treatment Expertshttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/how-to-increase-motivation-with-adhd-10-tips-from-expertsSpoon Theory Explainedhttps://butyoudontlooksick.com/articles/written-by-christine/the-spoon-theory/80/20 College Splithttps://drive.google.com/file/d/198Yao_AjXR8KwBxUoRu8IGGIQIgg0wAa/view?usp=drive_linkCollege Readiness Skills Listhttps://drive.google.com/file/d/125bkdoLNuBA-3qagORblx7ICSBBVGm74/view?usp=sharingA Day in the Life of a Sumo Wrestlerhttps://web-japan.org/kidsweb/virtual/sumo/sumo04.html

Today we’re talking all about creativity. You may have already known that Executive Function skills benefit our creativity, but what you might know is that creative hobbies can actually have huge benefits for the development of our Executive Functioning. In this episode, we explore this symbiotic relationship so you can learn how to enjoy the brain benefits of both creativity and Executive Function. The full episode is now available to stream on all your favorite podcast platforms (linked above!)As always, thank you for being part of the Focus Forward community! If you enjoy this episode, be sure to leave us a 5-star rating on the platform you're listening on ⭐⭐⭐⭐⭐ Here are the show notes from today’s episode: Benefits of Creative HobbiesAssociation of Enjoyable Leisure Activities With Psychological and Physical Well-Being: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2863117/Crafts as serious hobbies: Impact and benefits in later life: https://intellectdiscover.com/content/journals/10.1386/crre.9.1.93_1Window of ToleranceWhat Is the Window of Tolerance, and Why Is It So Important: https://www.psychologytoday.com/us/blog/making-the-whole-beautiful/202205/what-is-the-window-tolerance-and-why-is-it-so-importantHow to Help Your Clients Understand Their Window of Tolerance: https://www.nicabm.com/trauma-how-to-help-your-clients-understand-their-window-of-tolerance/Managing PerfectionismConquering Failure: Expert Tips for Building a More Resilient Life: https://www.beyondbooksmart.com/overcoming-procrastination-webinar-on-demand-registration-0Focus Forward Ep 11: Procrastination: Why We Wait & What to Do About It: https://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=n2bmc91r6dThe Perils of Handmade Perfectionism: https://luvliness.net/2024/02/the-perils-of-handmade-perfectionism/5 Teachings From The Japanese Wabi Sabi Philosophy That Can Drastically Improve Your Life: https://www.omaritani.com/blog/wabi-sabi-philosophy-teachingsCreative Hobbies and Executive FunctionDirections Practice: https://docs.google.com/document/d/1zIOa53QyoJkx98mhLCluX2NGNgZ4iXN-ag2hW-gHUL0/editSewing with Threads Podcast - Sewing and Neurodiversity: https://www.threadsmagazine.com/2024/04/03/sewing-and-neurodiversity-with-hannah-choi-episode-76Learn more about Hannah and Bonnie (Bonnah Co Fiber Arts): https://www.bonnahco.com and https://www.instagram.com/bonnahcofiberartsLearn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

Hi everyone! Today we’re talking about sleep. I met with Marlee Boyle, a respiratory therapist and sleep specialist in Nova Scotia, Canada. Marlee co-owns a sleep clinic and specializes in helping people with ADHD improve their sleep. This episode is one that you’ll want to listen to because we all should, as Marlee says, “start with sleep”. You’ll also learn about sleep apnea and how important it is to address this, differences in circadian rhythms and what to do about them, how cognitive behavioral therapy for insomnia (CBT-I) can help, and how to support kids who have difficulty sleeping. As always, thank you for listening! Here are the show notes from today’s episode: Learn More about Marlee Boylehttps://www.sleep-works.com/Sleep Works’ Favorite Sleep Toolshttps://www.sleep-works.com/amazon-storeMarlee’s Venn diagram of Sleep and ADHD symptomshttps://drive.google.com/file/d/1P9Q9KHzCNe7_ej0J9EwbwWPYa9SWykTb/view?usp=sharingSleep ResourcesCDC Sleep Resourceshttps://www.cdc.gov/sleep/resources.htmlSleep Resources from MIThttps://health.mit.edu/community/sleepADHD and Sleephttps://www.sleepfoundation.org/mental-health/adhd-and-sleepEp. 41 of Focus Forward - Dr. Olivardia shares some information about sleep apnea and his own experience with ADHD and sleephttps://www.beyondbooksmart.com/podcast?wchannelid=y1lzulxlcs&wmediaid=mfbk3q8d60ADHD and Sleep Problems: This is Why You’re Always Tiredhttps://www.additudemag.com/adhd-sleep-disturbances-symptoms/Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

Today’s conversation explores a really important topic - the occurrence of ADHD with other diagnoses, also known as comorbidities. If you aren’t sure if this topic applies to you, I encourage you to listen anyway because you might end up learning something that could truly, truly help yourself or someone you love in ways you never expected. I learned so much from my guest, Dr. Roberto Olivardia, who is a clinical psychologist and lecturer at Harvard Medical School. I met Roberto at the ADHD conference in Baltimore last year and was excited to get him on Focus Forward. He’s just a wealth of knowledge and super interesting to talk to. Roberto and I started out exploring the comorbidities that can occur with ADHD, such as OCD, anxiety, depression, and bipolar disorder. Our conversation led us to sleep and sleep apnea and eating disorders in boys and men and the connection to ADHD here, too. This important connection is not talked about or studied as much as it needs to be. Thank you for listening and I hope our conversation resonates with you or someone you love.Show NotesLearn More About Dr. Roberto OlivardiaRoberto Olivardia’s profile: https://www.mcleanhospital.org/profile/roberto-olivardiaMcLean Hospital’s Free Mental Health Webinars: https://www.mcleanhospital.org/video-series/mental-health-webinarsFacing Insecurities With Body Dysmorphic Disorder - webinar hosted by Roberto: https://www.mcleanhospital.org/video/facing-insecurities-body-dysmorphic-disorderThe Adonis Complex: How to Identify, Treat and Prevent Body Obsession in Men and Boys: https://www.amazon.com/Adonis-Complex-Identify-Prevent-Obsession/dp/068486911X/Roberto Olivardia on YouTube:https://www.youtube.com/results?search_query=roberto+olivardiaLearn More about the Connection between ADHD and Other DiagnosesWhat Is Complex ADHD? Symptoms, Diagnosis & Treatment by Theresa Cerulli, MD:https://www.additudemag.com/complex-adhd-symptoms-diagnosis-treatment/Not Just ADHD? Helping Children with Multiple Concerns: https://www.cdc.gov/ncbddd/adhd/features/not-just-adhd.htmlAre Eating Disorders Related to Attention Deficit/Hyperactivity Disorder? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4777329/Is obstructive sleep apnea associated with ADHD? https://pubmed.ncbi.nlm.nih.gov/21808754/Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

Hi everyone! It’s a special day for us here at Focus Forward. Today marks our 40th episode, just days ahead of our two-year podcast anniversary. I want to thank our amazing team at Beyond BookSmart and of course, you, our listeners. It means so much to us to know that so many are finding the work that we are doing here at Focus Forward helpful.Today’s episode is also really special because I had the ultimate privilege and joy of getting to sit down with Ellen Galinsky. Ellen is the OG of researching and writing about Executive Function skills, parenthood, and child development. In addition to being the author of many books, she also founded the Families and Work Institute along with many other life accomplishments you can read about in her bio. You may have heard of or read her book “Mind in the Making” which explores seven life skills young kids need to thrive - and these life skills are Executive Function skills! In her books, she takes the brilliant work done by researchers all over the world and writes about it in a way that we non-researchers can understand and use in our lives. She’s done the same in her new book, The Breakthrough Years, which comes out in a couple of weeks on March 26. The Breakthrough Years teaches us more than just how to help our teenagers thrive, it helps us understand them. As you’ll hear Ellen explain, she asked teenagers what they want people to know about them and the messages that teens want us adults to hear make up the five chapters of the book. So tune in and learn how to help raise thriving teens through a deep knowledge of what drives them and through the application of Executive Function strategies. Learn More About Ellen GalinskyEllen Galinsky’s Websitehttps://www.ellengalinsky.comThe Breakthrough Yearshttps://ellengalinsky.com/the-breakthrough-years/Mind in the Makinghttps://www.mindinthemaking.org/Families and Work Institutehttps://www.familiesandwork.org/Other Parenting Resources I’ve Been Loving LatelyLisa Damour’s books and "Ask Lisa" podcastAliza Pressman’s book and "Raising Good Humans" podcastNever Enough by Jennifer Breheny WallaceAdam Grant’s books and “Rethinking” podcast (not parenting-focused, but still very much applicable!)Kenneth Ginsburg’s book, Congrats - You’re Having a Teen! Contact Us!Learn more about Beyond BookSmart: https://www.beyondbooksmart.com/Get in [email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

Today’s episode covers a topic that’s close to my heart - both as a parent and an Executive Function coach. We’ll be talking about self-advocacy for kids and adolescents with Dr. Nerissa Bauer, a behavioral pediatrician from Indiana whom I met through my colleague Wendy Craven. Nerissa and I got to meet in person at the ADHD conference in 2023, which was just so much fun that I had to bring her onto Focus Forward! Together, we explored the importance of emotional literacy, which empowers kids to recognize and express their feelings effectively. We also discussed how kids, especially those facing learning challenges or other diagnoses, can learn to advocate for themselves. You’ll hear Dr. Bauer share invaluable insights and actionable tips for parents and caregivers of all ages, from toddlers to high school seniors. I hope you enjoy listening to our conversation as much as I enjoyed being a part of it! Here are the show notes from today's episode: Learn More About Dr. Nerissa BauerYouTube Channelhttps://www.youtube.com/@NerissaBauerMDLinkedIn https://www.linkedin.com/in/nerissa-bauer-md-mph-faap-4b692967/Let’s Talk Kids’ Healthhttps://www.letstalkkidshealth.org/Teach Me ADHD Virtual Course for Parents and Kidshttps://www.letstalkkidshealth.org/teach-me-adhd-sales-page-general-registrationSelf-Advocacy Resources6 tips for helping your grade-schooler learn to self-advocatehttps://www.understood.org/en/articles/6-tips-for-helping-your-grade-schooler-learn-to-self-advocateThe Importance of Self-Advocacyhttps://www.understood.org/en/articles/the-importance-of-self-advocacyGetting Students on the Road to Self-Advocacyhttps://www.edutopia.org/article/getting-students-road-self-advocacy/Self-Advocacy for College Studentshttps://www.ldonline.org/ld-topics/self-esteem-stress-management/self-advocacy-college-studentsEmotional LiteracyMarc Brackett, PhD talks emotional literacy with Brene Brownhttps://brenebrown.com/podcast/dr-marc-brackett-and-brene-on-permission-to-feel/Emotional Knowing and Emotional Literacyhttps://www.psychologytoday.com/us/blog/envy/202209/emotional-knowing-and-emotional-literacyDeveloping Emotional Literacy Across the Grade Levelshttps://www.edutopia.org/article/developing-emotional-literacy-across-grade-levels/Get in TouchLearn more about Beyond BookSmart: https://www.beyondbooksmart.com/[email protected]/Facebook/Tiktok: @beyondbooksmartcoaching

Hi everyone! In today’s episode, I sat down with Dr. Bianca Busch to talk about college students, their experiences adjusting to college, and how they can take care of their mental health. Dr. Busch is a psychiatrist in the Dallas, TX area and also the founder and CEO of The College Psychiatrists, an organization dedicated to supporting the mental health needs of college students.We explored topics such as the importance of emotion regulation - always a fave of mine, learning to recognize and manage feelings of overwhelm, and the role of friends and other support networks in promoting mental well-being in college students. As we know, the college experience is not just about academics as students must learn how to balance classroom demands with healthy social relationships. With a compassionate approach, which really resonated with me, Dr. Bush offered guidance on fostering resilience and building a foundation for success both in college and after graduation. Listen to learn from her knowledge and experience as she shares her insights into the unique challenges that college students face today.Here are some relevant resources from today's episode: Learn More About Dr. Bianca Buschhttps://www.drbiancabusch.com/https://www.collegepsychiatrist.com/https://www.instagram.com/collegepsychiatrist/Overwhelmed by College? Here's How to Regain Controlhttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/overwhelmed-by-college-heres-how-to-regain-controlFreshman Social Jitters? 5 Tips to Making Friends in Collegehttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/freshman-social-jitters-5-tips-to-making-friends-in-collegeWhat College Students Struggle with Most (and what you can do to help)https://www.beyondbooksmart.com/executive-functioning-strategies-blog/what-college-students-struggle-with-most-and-what-you-can-do-to-helpBefore Heading to College, Make a Mental Health Checklisthttps://www.nytimes.com/2022/07/08/well/mind/mental-health-college-students.htmlTwo Keys to Helping College Students Feel Like They Belonghttps://greatergood.berkeley.edu/article/item/two_keys_to_helping_college_students_feel_like_they_belonContact Us!Reach out to us at [email protected]/FB/TikTok @beyondbooksmartcoaching

This week’s episode is focused on something that is both widespread and completely misunderstood - imposter syndrome. After all, there’s nothing inherently wrong with people who feel like imposters. It’s not a syndrome - especially to the degree to which the term “syndrome” is appropriate. In reality, the more accurate name is something more like “imposter phenomenon, which is actually a term coined by the original researchers on this subject, Pauline Clance and Suzanne Imes, in their initial papers. Regardless of what you want to call it, feeling like an imposter who doesn’t deserve the success they’ve experienced or the position they’re in is all too common in today’s world. Left unchecked, feeling like an imposter can grow beyond self-doubt and prevent us from feeling fulfilled or confident in all areas of our lives. Luckily, my guest today is Dr. Nicole Pulliam - aka the perfect person to help you overcome your self-doubt! I was connected with Nicole through a colleague of mine, Allison Larthey, who saw her speak at the Women’s Leadership Summit in NJ in the fall of 2023. After having the pleasure of speaking with her for this episode, I now know why she was so impressed by Nicole’s presentation. Tune in to hear our conversation about how to manage feeling like an imposter, the impact of it on our lives, and what you can do to better support yourself and those around you. Here are the show notes for today's episode: Learn More About Dr. Nicole Pulliamhttps://www.realandworthyllc.com/https://www.youtube.com/watch?v=HbSFe0FumnkLearn more about Imposter (or Impostor, both are right) PhenomenonThe Imposter Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention - Clance and Imeshttps://www.womeninanesthesiology.org/wp-content/uploads/2017/03/ip_high_achieving_women.pdfImposterism, Perfectionism, and Burnout – A Toxic Triad - Dr. Tracey Markshttps://www.youtube.com/watch?v=9BMSsKWJ8gsStop Telling Women They Have Imposter Syndromehttps://hbr.org/2021/02/stop-telling-women-they-have-imposter-syndromeFeeling Like an Impostor Is Not a Syndromehttps://slate.com/business/2016/04/is-impostor-syndrome-real-and-does-it-affect-women-more-than-men.htmlIt's Not 'Impostor Syndrome' When You're Black and Womanhttps://watercoolerconvos.com/2016/04/20/its-not-impostor-syndrome-when-youre-black-and-woman/Dealing with Imposter Syndrome (ADHD Storytime from How to ADHD)https://www.youtube.com/watch?v=g6wbCf0gNSwThe Connection Between ADHD and Imposter Syndrome | Psychology Todayhttps://www.psychologytoday.com/us/blog/on-your-way-with-adhd/202302/the-connection-between-adhd-and-imposter-syndromeContact Us!Reach out to us at [email protected]/FB/TikTok @beyondbooksmartcoaching

Could we really have a podcast called “Focus Forward” without eventually covering the topic of attention and focus? Of course not! Rest assured, today’s the day, and as a person with ADHD, difficulty paying attention is one of the most frustrating aspects of my brain. Most annoyingly, I seem to notice just about everything that’s happening around me but still end up missing so much of what’s actually important for me to remember. Luckily, I now know that this is simply a feature of my ADHD, but for most of my life, I thought it was some inherent character flaw. Can you relate to that struggle, too? Well, then this episode is for you. Today, we explore the critical Executive Function skill of attention and examine some of the most effective strategies for supporting focus in people of all learning profiles. I hope you enjoy and gain some valuable ideas to try out in your own life! If you do, be sure to leave us a review (and let me know at [email protected]!)In the meantime, here are our show notes for today’s episode: Impact of Meditation on the BrainMindfulness Meditation Is Related to Long-Lasting Changes in Hippocampal Functional Topology during Resting State: A Magnetoencephalography Studyhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6312586/When science meets mindfulnesshttps://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/7 Ways Meditation Can Actually Change The Brainhttps://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/Myth of MultitaskingDan Crenshaw’s YouTube Video - Try the Myth of Multitasking Exercise!https://www.youtube.com/watch?v=5eQyfirx2HAPsychology and Neuroscience Blow Up the Myth of Effective Multitaskinghttps://www.inc.com/scott-mautz/psychology-and-neuroscience-blow-up-the-myth-of-effective-multitasking.htmlStop Multitasking. No, Really — Just Stop It.https://www.nytimes.com/2023/07/29/opinion/do-one-thing-at-a-time-management.html?unlocked_article_code=1.NE0.5X_B.EppCuwbpn7YE&smid=url-shareContact Us!Reach out to us at [email protected]/FB/TikTok @beyondbooksmartcoachingTranscriptSpace CadetAirheadDaydreamerAbsent-Minded ProfessorDitzyScatterbrainedShe’s got her Head in the CloudsDreamerAny of those names sound familiar to you? I can feel my own gut reaction to saying them aloud just now and know that I have either been called them by others or called myself them inside my head. As a person with attention and memory challenges, it’s bound to happen that I forget stuff or neglect to pay attention to stuff I really should notice. And, ironically and very annoyingly, I seem to notice literally everything going on around me and at the same time, not notice the important stuff when it’s really, really important for me to do so. Now I know that this is a feature of my ADHD, but for most of my life, I thought it was just a character flaw. Can anyone relate to that, too? Well, today’s episode is about the EF skill of attention, which as you may know already, is tightly connected to the EF skill of memory. They’re like best friends and worst enemies at the same time. Frenemies, as they kids say, wait how long has that word been around? Do people still say it? Am I dating myself by saying it or making myself seem cooler than I really am. Lemme look this up MAKE TYPING NOISE Okay, I just did a quick google search and “frenemy” was first used in 1953! It’s often attributed to Jessica Mitford, Queen of the Muckrakers and notorious Civil Rights lawyer who wrote in her 1977 book “Decca: The Letters of Jessica Mitford” saying that her sister came up with the word. Wait, what’s a muckraker…hold on. Ahh, wait, okay, Hannah pay attention and get back to the episode at hand. We can learn about muckrakers later on.Okay yes, so, the connection between memory and attention. When I interviewed Dr. Sherrie All for episode 16 of Focus forward, which was all about memory, she said this: memory is like the storage of information that gets into your brain. Right? That attention is the gateway, you cannot expect yourself to remember things that you didn't notice in the first place. So, if you struggle with remembering stuff, it might be worth an investigation into your attention EF skill. That’s what we’re going to do today. We’ll take a look at how inattention can impact our lives and what we can to do set ourselves up for success. I’ll teach you some tools and strategies our coaches like to share with our clients and I’ll also spend a little time debunking the myth of multitasking. Sorry folks, it’s not a thing. At least, not for most of us. Before we dive in, I want to talk briefly about the connection between EF skills and our emotions. As you have heard me say before and I’ll say again and again, our emotions are connected to our executive functioning. If we’re stressed, having trouble regulating our emotions, or in a crisis, our EF skills may be, will likely b

Well, we are almost at the end of the year. Happy New Year! Oh, you guys Thank you all so much for listening along in 2023. I was feeling a little emotional writing this intro. I’m so excited that we made it through another year. These podcast episodes are a lot of work and following through on stuff takes a lot of effort for me so I’m just really proud of myself for keeping up with it! And I have to say that what makes it easier for me is how much logistical, technical, and creative support my teammates Sean and Justice provide me and the continuous emotional support I get from them and other colleagues of mine at Beyond BookSmart - continually putting yourself out there as a podcast host is challenging so the emotional safety net they provide is well, I couldn’t do it without it. We are looking forward to next year and are excited about our upcoming episodes. If you have any topics you’d like me to explore, let me know! You can email me at [email protected]. And if you’ve got some free time, could you quickly rate our podcast on Apple Podcasts or Spotify? Hopefully 5 stars and if not, please let me know what we can improve! Today’s episode is a conversation I had with Dr. Marissa Edwards, Ariela Paulsen, and Karl Apelgren. These fantastic humans are all executive function coaches for Beyond BookSmart and If you’ve attended any of our free community education webinars, you may recognize their voices. I was so thrilled they agreed to join me for a Coach Q & A episode where we answer questions that were asked by people who registered for our webinars. Today we tackle managing negative thoughts, the impact of complex medical conditions on our executive functioning, the power of connection and having a strong support network, test anxiety, finding motivation when you’re not interested in something, especially classes, and how to succeed even if you have a teacher who is not supportive of your needs. I enjoyed talking with them so much that I really want to do this again. If you like this format, please let me know! As always, here are the shownotes from today's episode:Top 10 Ways for Overcoming Test Anxietyhttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/top-10-ways-for-overcoming-test-anxietyHow to Help Students with Anxiety: Top 8 Tips for Parents and Teachershttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/treating-student-anxiety-7-expert-tips-for-parentsWhen Students with Health Conditions Transition to Collegehttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/when-students-with-health-conditions-transition-to-collegeComplex Child - A Resource for Parents of Children Who Are Medically Complex or Have Disabilitieshttps://complexchild.org/Organization tips for caregivers of a child with complex medical needshttps://www.aboutkidshealth.ca/article?contentid=1148&language=englishExecutive Functions, Self-Regulation, and Chronic Pain: A Reviewhttps://academic.oup.com/abm/article/37/2/173/4565851How to Practice Self-Compassion: 8 Techniques and Tipshttps://positivepsychology.com/how-to-practice-self-compassion/Text a Friend… Right Now! - Happiness Lab Podcasthttps://www.pushkin.fm/podcasts/the-happiness-lab-with-dr-laurie-santos/text-a-friend-right-nowContact Us!Reach out to us at [email protected]/FB/TikTok @beyondbooksmartcoaching

A few months ago, I was in Ithaca for a family event and met Doug Kim, who shared that he works for Microsoft as a principal design manager in their inclusive design team. Once he told me that his team develops technology in a way that supports neurodiversity and mental health, I knew I had to get Doug on Focus Forward. For anyone who doesn’t know about inclusive design, let me give you a little primer. Microsoft is a leader in the field and much of what I am sharing I learned from their Inclusive Design Toolkit, (which you’ll hear more about later!) Inclusive design is a methodology that enables and draws on the full range of human diversity. Most importantly, this means including and learning from people with a range of perspectives. This explanation, which I just said, is the current, widely accepted definition, which was written by the inclusive design team at Microsoft. The concept of inclusive design was originally used for developing digital products but can, and should be used when designing anything that many people will use. It’s more than just making a product accessible, it’s about discovering and learning the variety of ways people might use a product from the people who will use it. Another thing I learned from the toolkit that helped me understand inclusive design more deeply is that “An important distinction between accessibility and inclusive design is that accessibility is an attribute, while inclusive design is a method. While practicing inclusive design should make a product more accessible, it’s not a process for meeting all accessibility standards. Ideally, accessibility and inclusive design work together to make experiences that are not only compliant with standards but truly usable and open to all.” Something else you’ll hear my guests talk about is the collaborative and iterative nature of inclusive design. It involves continuous learning and adaptation based on user feedback. It’s a dynamic process aimed at creating products that truly meet the diverse needs of users. This aspect of inclusive design really resonated with me as an Executive Function coach and I hope it resonates with you, too! Microsoft's ResourcesMicrosoft Inclusive DesignOriginal ToolkitToolkit for CognitionInclusive AIFurther Reading:Mismatch: How Inclusion Shapes Design by Kat HolmesInclusive Design Toolkit and resources from University of Cambridge, UKInclusively - Support for employers and employeesHistory of Inclusive Design - Institute for Human Centered DesignInclusive Design LinkedIn Learning Course with Christina MallonContact Us!Reach out to us at [email protected]/FB/TikTok @beyondbooksmartcoachingTranscriptHannah Choi 00:04Hi everyone and welcome to Focus Forward, an executive function Podcast where we explore the challenges and celebrate the wins you'll experience as you change your life through working on improving your executive function skills. I'm your host, Hannah Choi. Oh my goodness, it has been a month since we last dropped an episode. With Thanksgiving and the ADHD conference and all the other stuff that just goes on at work. We decided to skip one this past month. And before I get to this episode's topic, I wanted to share a little mini report on our experience attending the ADHD conference, which was held in Baltimore from November 29 to December 2, and I'm recording this a few days after returning home and I am still filled with excitement. It was so great. Sean Potts and Justice Abbott from our marketing team and Wendy Craven, who is one of our outreach specialists joined me at the conference. And it was truly an incredible experience for us all. We met some brilliant and interesting people who stopped by our booth in the exhibit hall and shared their stories with us. And we worked really hard to make our booth a fun place to stop by people lined up to spin our colorful prize wheel and learn about ADHD symptoms and some tools that you can use to manage the challenges that come along with those symptoms. And our ADHD Beyond BookSmart squishy brains in our teal blue company color were a major hit. And our you're not lazy bracelets and stickers resonated with many people. We also had a secret notes project where people could anonymously share their thoughts about their ADHD, and a community art wall that everyone could contribute to. We are all so grateful we were able to attend. And next year's conference is in Anaheim in southern Southern Cal in sunny Southern California. And it is absolutely an event worth attending. So start saving those pennies. Okay, so let's get into today's episode. Back in June, I was in Ithaca for a family event. And I met Doug Kim, who is a friend of my husband's cousin, Doug shared that he works for Microsoft as a principal design manager. And part of his job includes collaborating with the inclusive design team at Microsoft, and working on developing a guide for Inclusive Design for neurodiversity. And as soon as I heard those words come out of his m

For many people (especially those with Executive Function challenges), managing money can be really stressful. If you can relate to this challenge and are thinking of sending a kid off to college, then learning how to plan your finances accordingly is something that’s worth being really proactive about. According to the Education Data Initiative, average tuition and fee rates have increased 130% since 1990 - and that’s after adjusting for inflation (yikes!) So, what can we do? Is there a way to approach saving for college that is less stressful and more effective than just wingin’ it or waiting till the last minute? Luckily, today’s guest is Shannon Vasconcelos, the Director of College Finance for Bright Horizons College Coach, and she joined me to discuss saving for college in a very executive function-friendly manner. In other words, she was the perfect expert I needed for this topic. Listen to learn from this college finance expert how you can approach this new exciting yet expensive chapter well prepared! Show notes: Bright Horizon’s College Coachwww.getintocollege.comGetting In: A College Coach Conversationhttps://getintocollege.com/Resources/Getting-In-PodcastYou Need a Budget (Hannah’s favorite budgeting tool)www.ynab.comSaving For Collegehttps://www.savingforcollege.com/Roth IRA and 529 Explainedhttps://www.savingforcollege.com/article/which-is-best-529-college-savings-plan-or-roth-iraMaking College Affordable: 5 Tips for Securing Scholarshipshttps://www.beyondbooksmart.com/executive-functioning-strategies-blog/making-college-affordable-5-tips-for-securing-scholarshipsContact Us!Reach out to us at [email protected]/FB/TikTok @beyondbooksmartcoachingTranscriptHannah Choi 00:04Hi everyone and welcome to Focus Forward, an executive function podcast where we explore the challenges and celebrate the wins you'll experience as you change your life through working on improving your executive function skills. I'm your host, Hannah Choi. So this episode is about saving money for college or whatever post high school plans you or your child might have. And for many people, especially those with EF challenges, managing money can be really stressful. And because college is very expensive, it's something that is good to be really proactive about. Starting to save early is what we would do in a perfect world. Actually, in a perfect world college just wouldn't be so expensive, and we'd all have the means to pay for it without worrying about how we're going to do that. Unfortunately, this is not our reality. Today's guest, Shannon Vasconcelos, who is the Director of College finance for Bright Horizons College Coach told me that going to college is a lot more expensive than it was 30 years ago, I did a little research and according to the Education Data Initiative, since 1990, average tuition and fee rates have increased 130% And that is after adjusting for inflation. That's crazy. So what can we do? Is there a way to approach saving for college that is less stressful and more effective than just winging it or waiting until the last minute. Luckily, Shannon approaches saving for college in a very executive function friendly manner. So, she was just the expert I needed for this topic. We focused on college savings as college does end up being the most expensive option that people choose to do after high school. But even if you or your child have other plans, many of the lessons and tips about saving that she shares are still applicable. I met Shannon through my experience being a guest on Bright Horizons podcast called "Getting In: A College Coach Conversation". Their expert hosts and guests have created an absolute wealth of information about pretty much every aspect of the college admissions process. Although every week they come out with a new episode. So apparently, there's more to learn. I was so thrilled to have Shannon share her knowledge on Focus Forward. So listen to learn more from this college finance expert. Now on to the show. All right. Well, thanks so much for joining me, this is gonna be fun. Talking about money is a little stressful for me, I find I find finances stressful. So I'm actually really looking forward to this. I've got kids that are in sixth and ninth grade. So we are definitely the audience for this episode. Good. Would you introduce yourself for our listeners?Shannon Vasconcelos 03:02My name is Shannon Vasconcelos. And I am Director of College Finance for Bright Horizons College Coach. We are a company that helps families prepare for college and all different ways from saving to college through the college application process. And how to get through the those college payments.Hannah Choi 03:24Yeah, that's great. And I got to be on your podcast. A few months back, I was talking about college and how to find success in college if you're going to college with some executive function challenges. So that was really fun. I really enjoyed that.Shannon Vasconcelos 03:39Yeah, we really

Applying for college can feel like a monumental, overwhelming task - and that’s because it is! There are so many deadlines, details, and steps that could be missed even by someone with fantastic Executive Function skills - but does it have to be? And then, once you get there, how do you set yourself up for success as a college student with EF challenges? I wondered how I could use the platform of Focus Forward to help those of you out there find some resources and strategies to make applying and going to college a little easier. Luckily, my colleague at Beyond BookSmart knew someone at McMillan Education, an organization whose goal is to help make the process of applying to college a little easier and less stressful for everyone. Rachel Leja, an educational consultant at McMillan came to my rescue! We met on a sunny morning just last week to have a chat about all things college - both before and after acceptance. Keep listening to learn how you can make the most of this next chapter and if your kiddos are too young to be thinking about college, tuck this episode away in your back pocket for the future. It’ll be here waiting for you!In the meantime, here are some show notes related to the episode: Guide to Colleges for Students with Learning Differences (check your local library or school counseling office)https://www.amazon.com/Guide-Colleges-Students-Learning-Differences-dp-0593517407/dp/0593517407/ref=dp_ob_title_bkMcMillan Educationhttps://www.mcmillaneducation.com/WISE Advice on Educational Planning - McMillan’s Podcasthttps://www.buzzsprout.com/2134583Students with Disabilities Preparing for Postsecondary Education:Know Your Rights and Responsibilitieshttps://www2.ed.gov/about/offices/list/ocr/transition.htmlSelf-Advocacy for College Studentshttps://www.ldonline.org/ld-topics/self-esteem-stress-management/self-advocacy-college-students7 Ways to Support Your Teen During the College Application Processhttps://www.linkedin.com/pulse/7-ways-support-your-teen-during-college-application-ellis-mba-phd/Contact Us!Reach out to us at [email protected]/FB/TikTok @beyondbooksmartcoachingTranscriptHannah Choi 00:04Hi everyone and welcome to Focus Forward, an Executive Function Podcast where we explore the challenges and celebrate the wins you'll experience as you change your life through working on improving your executive function skills. I'm your host, Hannah Choi. So I was talking with my children's former second grade teacher recently and she was telling a funny story about how the stress of applying to college was affecting her and her daughter, who is a senior in high school. Another friend of mine, Bonnie, who you might know from my tip of the day about body doubling on Instagram. She shared with me that she was wondering how she could support her son, who is a junior in high school in the college search and application process without actually doing the work for him. There are so many deadlines and details and steps that could be missed even by someone with fantastic EF skills, throw in a neurodivergent brain and it is bound to be an extremely challenging experience. But does it have to be? I wondered how we here at Focus Forward could help my friend and my children's teacher find some resources and strategies to set their kids up for success during the stressful time. Luckily, my colleague at Beyond BookSmart knew someone at Mcmillan Education, which is an organization that does exactly that - make the process of applying to college a little easier and a little less stressful for everyone. Rachel Leja, an educational consultant at Mcmillian. Excuse me, Mcmillan came to my rescue. We met on a Sunday morning just last week to have a chat about all things college, both before and after acceptance. So keep listening to learn. And if your kiddos are too young for this info at this time, just tuck this episode away in your back pocket for the future. It'll be here waiting for you. Or listen anyway, just because you're a Focus Forward super fan. I'm just kidding. But speaking of our amazing fans, if you listen to us on Spotify or Apple podcasts, could you please do me a big huge favor and give us a five star rating, we will love you forever for it. Thank you so much. I really appreciate it. And don't forget to reach out to me at podcast at beyond booksmart.com If you have any topic ideas that you'd like us to cover. Okay, now on to the show. Well, hi, Rachel, thanks so much for joining me today.Rachel Leja 02:33Hi, Hannah. It's nice to be here.Hannah Choi 02:35Yeah, I'm so excited to to talk about this because my kids, my daughter is in ninth grade. So this is going to be something that is coming up for us. So it's good to kind of figure things out, things have changed since I went to school some number of years ago, we won't count that. And so would you introduce yourself and explain why you are here and what your background is? Rachel Leja 03:05Sure. So my name is Rachel Leja and I work for Mcmillan

In this week's episode, I invited Eric Tivers, host of the popular ADHD ReWired Podcast, to join me on Focus Forward and we talked about the common feelings of shame experienced by individuals with ADHD. We explored the benefits of finding connection and support within the ADHD community and discussed some aspects of living a strategy-based life and take a little detour to talk about tennis and pickle ball scoring, classic ADHD tangent. Stick around to the end of our conversation to learn more about how to get in touch with Eric and about the high-quality services he and his team provide. Because of some timing and our Focus Forward hiatus, this episode was actually recorded back in May of this year, coinciding with my official ADHD diagnosis, and despite the time that has passed, the insights remain relevant. I'm delighted it's now October and ADHD awareness month so we can share this conversation with you all! Here are the show notes from today's episode:Hannah's guest appearance on ADHD ReWiredADHD ReWired Podcast2023 Annual International Conference on ADHDADHD Support Group SearchMy podcast episode with Dr. Jan WillerBeyond BookSmartHow to Keep Score in Pickle BallHow to Keep Score in TennisADHD ResourcesAdult ADHD Self-Report Scale (ASRS-v1.1)CHADDBeyond BookSmart’s ADHD Success KitHow to Thrive with ADHD After a DiagnosisEp 13: How to Unlock the Superpowers of ADHDWomen’s ADHD Wellbeing PodcastContact us!Reach out to us at [email protected]/FB/TikTok @beyondbooksmartcoachingTranscriptHannah Choi 00:04Hi everyone and welcome to Focus Forward, an executive function podcast where we explore the challenges and celebrate the wins you'll experience as you change your life through working on improving your executive function skills. I'm your host, Hannah Choi. Hannah Choi 00:18Before I dive into this episode, I wanted to share a correction from our last episode, I mistakenly said that I had an appointment with a psychiatrist. Jan, who I interviewed caught this when she listened to the episode and helped me realize that I actually have an appointment with a licensed professional clinician, who in Connecticut anyway is qualified to evaluate people for ADHD. I don't know about you, but I find all of these titles quite confusing. But I am so glad I get to learn all about this and share it with you. Anyway, I wanted to share again what Jan taught me that psychiatrists are great for testing people with more complex brain issues. And people with master's levels degrees, who are qualified can diagnose ADHD even without a full neuro Psych Exam. I'm still going to pursue the test. Because you know me brain nerd. I'm super curious to learn more about how my own brain works. But please know that you absolutely don't have to do the same to get the help you need. Hannah Choi 01:22Okay, so it is still ADHD Awareness Month and I've got some exciting news to share. I will be attending the upcoming 2023 annual International Conference on ADHD in Baltimore at the end of November. I am headed there with three of my wise colleagues, Sean Potts, Justice Abbott, and Wendy Craven. We will have a Beyond Booksmart table in the exhibit hall. And we'll also be learning from some of the presenters who will be sharing their knowledge and experience with attendees. If you want to find out more about the conference, check out the show notes. There's a link down there. Hannah Choi 02:00And besides being all about ADHD, this conference has a special connection to today's guest. We are back with another ADHD themed episode for this month of ADHD awareness. At the end of the summer, I had the absolute pleasure of being a guest on the ADHD rewired podcast. It is hosted by the very funny and very smart Eric Tivers. We talked about finding success in college when you struggle with executive functioning skills. And when we spoke not only did Eric convince me that I had to go to the ADHD conference, okay, wait a second, convinced his way too strong of a verb. He just kind of mentioned it with enthusiasm. And of course, I was totally sold. So let's try that again. Not only did Eric inspire me to go to the conference, but he also shared that he'll be presenting at it on the topic of technology. Bonus. Okay, so, back to the meat of this episode, I invited Eric to join me on Focus Forward, and we talked about the common feelings of shame experienced by individuals with ADHD. We also explored the benefits of finding connection and support within the ADHD community. So keep listening to hear Eric share about the coaching groups and the adult study halls he offers to provide that essential support and community we discuss some aspects of living a strategy based life and take a little detour to talk about tennis and pickleball scoring, you know, classic ADHD tangent, and stick around to the end of our conversation to learn more about how to get in touch with Eric, and about the high quality services that he and his coaches provide. I really enc