ADHD for Smart Ass Women with Tracy Otsuka

Episode 314: Set Intentions, Not Resolutions
Release Date: January 8, 2025
Host: Tracy Otsuka

Episode Overview

In this engaging and practical solo episode, Tracy Otsuka brings a refreshing take on New Year traditions for ADHD brains by advocating for setting intentions—not rigid resolutions. She explores why temporal landmarks (like New Year’s) are energizing, how ADHD women can harness this energy year-round, and introduces her transformative “Word of the Year” practice as a compass for intentional living. Tracy shares personal stories, neuroscience insights, and actionable tips, all infused with humor and self-compassion. Whether you’re seasoned with her podcast or new, Tracy’s approach provides clarity, focus, and motivation to start the year strong, ADHD-style.

Key Discussion Points & Insights

1. Temporal Landmarks and the “Fresh Start Effect”

(Starts around 07:30)

• Definition and Power:
  Tracy explains temporal landmarks—special moments in time, like New Year’s Day or birthdays, that help us mentally reset and reimagine ourselves, creating a clear start between the “old” and “new” self.
• “Fresh Start Effect”:
  “It’s like, when you open a brand new journal, it’s that blank page that makes it easier to imagine your future without the baggage of what you perceive to be all of your past mistakes.” (11:50)
• For ADHD Brains:
  Such clean transitions simplify choices, lower overwhelm, and reduce decision fatigue—providing “permission to leave behind past chaos and start fresh, free from judgment.” (12:45)

Practical Takeaway

• You don’t have to wait for January 1st! Use Mondays, birthdays, or even “mini milestones” as opportunities for fresh starts and to fuel momentum at any time of year.

2. Harnessing Collective Energy and Social Momentum

(19:00)

• The collective excitement around New Year’s is motivating: group energy and goal-talk create an “electric energy” and extra dopamine for ADHDers, making it easier to get inspired and act.
• Seek supportive, goal-focused communities, whether friends, mastermind groups, or Tracy’s A-OK Academy, to sustain focus and motivation all year.

3. Letting Go of Shame: The Blank Slate Mindset

(22:20)

• Reframing Mistakes and “Failures”:
  “We don’t believe in mistakes here. You either get what you want or you learn something.” (09:50)
• Adopting the blank slate mindset helps ADHDers break the shame cycle, generating optimism and positive emotions—which are crucial for action and motivation.

Tips

• Create daily rituals (e.g., lighting a candle, gratitude journaling, five-minute decluttering) as symbolic fresh starts to keep positive emotion alive.

4. Intentions vs. Resolutions: Finding Your “Why”

(26:50)

• Intentions are about your inner rudder/compass—what matters most to YOU, not what others expect or what the world values externally.
• Science: When you pair a clear intention with positive emotion, your brain (both consciously and subconsciously) starts scanning for opportunities that align with your vision.
• Positive emotion (gratitude, joy, awe) “activates your parasympathetic nervous system… keeping you calm, focused, and inspired.” (33:10)
• Practical exercise: Recall moments that made you feel alive, fulfilled, and aligned—those hint at your true direction.

Action Steps

• Look for patterns in your year and note what fueled or drained you.
• Experiment: Lean into what feels good for a week and journal outcomes.
• Anchor: Use a visible, daily ritual or symbol (like a word on your phone wallpaper) to trigger your intention.

5. Choosing a “Word of the Year”: ADHD-Friendly Goal Setting

(40:00)

• Select a single word or phrase as your “North Star”—a distilled, simple reminder of your intention.
• Why it works for ADHDers:
  • Single words are memorable (shoring up working memory).
  • The word acts as a filter for decisions and behaviors (“Does this align with ‘balance’?”).
  • Keeps intention top-of-mind and generates positive emotion.
• Tracy’s habit: Print the word on a piece of jewelry (bracelet/ring) and use as phone wallpaper for constant visibility.

Memorable Quotes

• “A clear and concise word is easier to remember and carry with us throughout the year, especially for our ADHD brains that thrive on simplicity and focus.” (42:40)
• “Your word becomes your compass, shaping your decisions and actions.” (45:20)

6. Tracy’s Personal “Word of the Year” Journey

(46:00)

• 2018: “Nervy” (to push through fear of visibility)
• 2019: “Consistency” (to show up regularly)
• 2020: “Impact” (to make a difference)
• 2021: “Action” (to overcome rumination)
• 2022: “Outsider” (to embrace creative independence)
• 2023: “Insider” (to nurture connection/community)
• 2024: (Not identified; year marked by overwhelm and book promotion)
• 2025: “1 Million”
  “My intention, my goal is to help 1 million women through this podcast, my book, my blends, my programs and trainings, every other platform that I have as far as social media… So when I’m stuck or unsure, I’ll ask myself: does this decision bring me closer to helping 1 million women?” (52:45)

7. Tips for Choosing Your Word

(54:00)

• Reflect on desired feelings: How do you want to feel this year (e.g., brave, creative, grateful)?
• Name challenges/values: What do you want to overcome or embrace (e.g., “simplify,” “thrive,” “connect”)?
• Make it personal and visceral: Choose a word that deeply resonates.
• Keep it visible: Jewelry, a painted rock, phone wallpaper, or an “action board”—whatever keeps it present in your daily experience.

8. Concrete Tactics for a Strong Year Start

(56:30)

• Brain Dump: Write out every to-do, idea, and goal. Cross out anything not aligned with your values/intentions.
  • “Part of what is making you feel overwhelmed is all the stuff that’s running in your brain… They do nothing but generate negative emotion.” (58:40)
• Simplify & Prioritize: Delegate what you can. Pick one big goal per week.
• Break big goals into micro-steps. No more than two steps per day. Make actions small (5, 10, or 15 minutes max).
• Celebrate small wins: Consistency and positive feedback propel momentum—“Maybe that’s your word. Five. And that’s it. Your word is five.” (01:02:10)

Notable Quotes & Memorable Moments

• “No one ever made a difference by being too little.” (03:10)
• “We don’t believe in mistakes here… you either get what you want or you learn something.” (09:50)
• “Shame truly serves no one, least of all us. So when we can let go of shame about past failures, this actually creates space for possibility.” (21:55)
• “When you feel it [positive emotion], you’re on the right track. When you don’t, it’s a sign to adjust your course.” (36:00)
• “Your word is your North Star. It becomes your guiding light.” (44:50)

Important Timestamps

• 00:05-07:00 – Warm welcome, podcast recap, embracing ADHD brilliance
• 07:30-19:00 – The power of temporal landmarks for ADHD
• 19:00-22:20 – Collective energy and dopamine; leveraging community
• 22:20-26:50 – Shame, blank slate mindset, and daily rituals
• 26:50-40:00 – Distinguishing intention from resolution; finding your “why” via emotional resonance
• 40:00-46:00 – The “Word of the Year” practice and its benefits for ADHDers
• 46:00-52:45 – Tracy’s personal journey with her annual words
• 54:00-56:30 – How to choose and anchor your own word
• 56:30-01:04:30 – Practical tactics: brain dump, micro-actions, celebrating wins

Overall Tone & Language

Tracy is supportive, witty, and motivational—directly addressing ADHD women as capable, creative “smart-asses” who are here to celebrate their strengths, not apologize for them. She blends neuroscience with practical humor, emphasizing curiosity and self-acceptance:

“Your brain is brilliant. Let me prove it to you.” (01:04:20)

In Summary

Rather than setting rigid resolutions that often fade, Tracy urges listeners to set intentions, discover their true “why,” and condense it all into a single, memorable “Word of the Year.” This focus—backed by both collective energy and tailored daily habits—provides the clarity, flexibility, and dopamine boosts ADHDers need. With actionable tools and permission to keep things simple, the episode offers an empowering blueprint for harnessing your ADHD strengths every day of 2025 and beyond.

Listener Prompt:
Before next week, what’s your word for 2025? Tracy would love to hear it!