Adulting is hard AF — especially when you have ADHD. I’m Kim Spangler — an ADHD coach and someone who knows firsthand what it’s like to live in brain chaos. This podcast is your judgment-free zone for navigating life with ADHD — with humor, honesty, and occasional F-bomb (and Lord of the Rings references).
Each week, we dive into the real struggles: missed appointments, forgotten laundry, emotional spirals, and that overwhelming sense that everyone else got the Adulting Manual that you never received. You’ll get practical tips, relatable stories, and ADHD-friendly strategies to help you build routines, manage your time, and feel a little more in control (even if your inbox still hates you).
Whether you're newly diagnosed, undiagnosed-but-suspicious, or just sick of pretending to have your shit together — you're in the right place.
📻 Siste episoder av ADHD Adultish
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Holiday Overwhelm Hits Different With ADHD — Here’s What to Watch For (00:11:15)
The holiday season is supposed to feel joyful … but for ADHD adults, it often feels like someone cranked the overwhelm dial to expert mode. In this episode, we’re breaking down why December hits ADHD ...
ADHD and the Myth of “If You Really Wanted To, You Would” (00:15:42)
You know the drill: you plan the family vacation like a spreadsheet-wielding wizard, but you still haven’t scheduled that doctor’s appointment. You can hyperfocus on a creative project for hours, but ...
ADHD & The Morning Doomscroll Trap: Why We Get Stuck and How to Break Free (00:13:27)
Ever grab your phone “just for a second” in the morning … and suddenly it’s 45 minutes later, your coffee’s cold, and you feel like the day already slipped away? ADHD brains are especially vulnerable ...
You Don't Have to Earn Joy: Breaking the ADHD Shame/Productivity Cycle (00:17:30)
Do you ever find yourself avoiding things you enjoy because you didn’t “earn” it by getting enough done?Welcome to the ADHD shame/productivity cycle.It sounds like: “No fun until the work is done.”But...
Exhausted AF but Can’t Sleep: Navigating ADHD Bedtime Struggles (00:18:15)
If you’ve ever been so tired you could fall asleep standing up — only to hit the pillow and suddenly your brain won't shut the f*ck up — this one’s for you. ADHD and sleep don’t exactly get along, and...
The ADHD Disappearing Act: Why It Happens and How to Come Back (00:06:35)
Been a while? Me too. In this short and honest episode, I talk about why I disappeared for a few weeks, why this kind of thing happens a lot with ADHD brains, and how we can come back without guilt or...
The Invisible Workload of ADHD: Mental Tabs, Open Loops & Brain Clutter (00:13:59)
If you’ve ever ended the day totally exhausted but have no idea what you actually did — this one’s for you.In this episode of ADHD Adult(ish), we’re talking about the invisible workload that ADHD brai...
ADHD, Binocular Vision Dysfunction & The Power of Support (00:08:22)
This week’s episode is a little different — because my eyes and brain have been running on low power mode, and it turns out, there’s a reason for that.After weeks of headaches, eye strain, dizziness, ...
Rethinking Exercise with ADHD (Part 2): How to Build Consistency Without the Shame Spiral (00:14:59)
You’ve heard that exercise helps with ADHD. Maybe you’ve even felt the difference — when you do manage to move.But what about when you can’t make yourself start … or you start and just can’t stick wit...
Rethinking Exercise with ADHD (Part 1): Why You Struggle and How to Make It Easier (00:19:31)
If you’ve ever been told that exercise will help your ADHD — but you still can’t seem to start, or stick with it, or even remember where your sneakers are ... this episode is for you.In Part 1 of this...
Why Is My Phone in the Fridge?! (And Other ADHD Mysteries) (00:12:42)
What do a missing sock, your keys in the fridge, and my husband’s lost DnD dice have in common? ADHD. That’s what.In this episode, we’re solving some of the everyday mysteries ADHD brains create — lik...
Stop 'Should-ing' Yourself: Why ADHD and 'Should' Don’t Mix (00:08:09)
“Should” is such a tiny word — and yet it carries enough emotional baggage to fill an entire ADHD junk drawer. In this episode, we’re calling it out for what it is: a sneaky little gremlin that piles ...
Take Control of Your Day: 3 Rituals Every ADHDer Needs (with Alan P. Brown) (00:33:29)
This week on ADHD Adult(ish), I’m joined by the legendary Alan P. Brown — ADHD productivity coach, creator of the ADD Crusher virtual coach program and best-selling author of Zen and the Art of Produc...
Ever put something in a super-safe spot so you wouldn't lose it, only to literally never see it again? Or find yourself convinced you'll remember that Very Important Thing later, then ... you definite...
Why ‘Listen to Your Body’ Is Trash Advice When You Have ADHD (00:15:05)
Ever been told to “just listen to your body” — but your body seems to be giving you bad data?For ADHDers, interoception — our ability to recognize and interpret body signals — is often glitchy as hell...
The Procrastination Trap: Sneaky Ways ADHD Brains Avoid Tasks (and How to Fight Back) (00:14:42)
If you’ve ever found yourself deep-cleaning your kitchen to avoid sending an email or reorganizing your closet instead of making a doctor’s appointment, you’re not alone. Procrastination is practicall...
ADHD Time Perception: Why the Clock and I Are Not Friends (00:15:32)
If you’ve ever sat down for just five minutes only to look up and realize three hours have passed (or worse, it’s tomorrow), you already know: time feels like a scam for people with ADHD.For us, time ...
Finding Your Flow: ADHD-Friendly Strategies for More Focus & Less Frustration (00:15:31)
Ever have those magical days where everything clicks — you’re locked in, productive, and actually ahead for once? And then the next day… poof! It’s gone, and your brain refuses to cooperate.ADHD focus...
Ways to Let Your ADHD Brain Run Wild (Because Adulting is Overrated) (00:11:34)
Most ADHD advice is about fixing things — getting organized, being more productive, managing symptoms. But what if we stopped trying to force ourselves into neurotypical molds and just let ADHD be fun...
ADHD Masking: Performing ‘Normal’ Is Draining AF (00:14:45)
Ever felt like you’re constantly performing just to fit in? Like you have to prove you're competent, hold back your energy, or suppress your feelings just to avoid judgment? Welcome to the world of AD...
Tackling Transitions: How to Shift Gears Without Losing Momentum (00:21:02)
Ever feel like switching tasks is harder than it should be? Like just getting out the door in the morning turns into a full-blown circus act? You’re not alone.In this episode of ADHD Adult(ish), we’re...
Ditch the Routine Rules: Building Systems That Work for ADHD Brains (00:22:02)
Does the word "routine" make you want to run for the hills? I've been there. But what if routines didn’t have to feel like rigid, soul-sucking checklists? In this episode of ADHD Adult(ish), we’re fli...
Reboot Your Habits: How to Recover When Life Derails You (00:10:29)
Building habits can feel like a never-ending battle — especially when you have ADHD. But sometimes, seemingly against all odds, you manage to build some good habits or even — gasp! — a routine! Things...
Why ADHD Habit-Building Should Be a Team Effort (Not a Solo Grind) (00:15:10)
Episode Summary:Have your New Year’s resolutions already faded into a distant memory? You’re not alone! In this episode, we’re diving into how teamwork can make habit-building easier, more effective, ...
Parenting ADHD Kids When You Have ADHD, Too: Managing the Madness (00:20:14)
Parenting ADHD kids while managing your own ADHD is no small feat. In this episode, Kim Spangler shares strategies for navigating overstimulation, managing energy levels, and setting realistic expecta...
