Podcast Summary: Adult ADHD ADD Tips and Support
Episode: Adult ADHD Tips – Navigating Uncertainty as a Neurodivergent Person
Host: Michael Joseph Ferguson
Date: June 19, 2025

Overview

In this episode, Michael Joseph Ferguson explores the topic of navigating uncertainty as a neurodivergent (ADHD/ADD) adult. Drawing from his coaching experience, he discusses how uncertainty can trigger anxiety and overwhelm, especially for those with sensitive “hunter-type” nervous systems. The episode focuses on practical, holistic techniques and self-awareness strategies to support emotional regulation and well-being, empowering listeners to care for their nervous systems amid chaos. The episode concludes with a hands-on exercise to help listeners create their own self-regulation plan.

Key Discussion Points and Insights

1. The Challenge of Uncertainty for Neurodivergent Individuals

[01:52 - 04:45]

• Uncertainty is a universal and especially acute challenge: It can stem from world events, family health, finances, work setbacks, and more.
• Our brains are wired to predict and control future outcomes for safety: This survival mechanism becomes overtaxed in the modern world, where excessive information and stimuli cause “flooding” and overwhelm.
• Neurodivergent individuals (ADHD, “hunter-type” brain) are more susceptible to this flooding:
  • Flooding combines multiple stressors and makes compartmentalization difficult.
  • This leads to fight-or-flight responses, decreased creativity, poor decision-making, and even addictive or avoidant behaviors.

“Our brain and nervous system do not like uncertainty. So it’s almost guaranteed to induce anxiety, challenges with focus, addictive behaviors, shutdowns, and meltdowns.”
— Michael Joseph Ferguson ([03:12])

2. Regulation Is Key: Nourishing Your Nervous System

[04:46 - 10:30]

• When dysregulated, ADHDers often feel guilt or shame for prioritizing self-care, worrying they’ll fall behind or are being “lazy.”
• Rest and self-care make you more resilient and effective: Pushing through exhaustion results in burnout and is counterproductive.
• You are responsible for learning what regulates YOUR nervous system: Strategies are individual; what soothes one person might not help another.

“Be your nervous system’s best friend. Know what it needs, what it likes and doesn’t like. When it’s well fortified, we’re totally unstoppable.”
— Michael Joseph Ferguson ([12:38])

3. Strategies for Managing Uncertainty

A. Mindful Self-Dialogue

[17:00 - 22:00]

• Recognize and label emotional reactions (“I just read this, I’m scared because...”).
• Ground in the present: Orient to surroundings (“Is anything actually happening right now?”).
• Insert awareness to disrupt spiraling thoughts or emotional ‘spins.’
• Use mindfulness practices (e.g., meditation, qigong, yoga) to strengthen re-centering ability.

“Mindful self-dialogue inserts awareness into the spin and gets you back to center again.”
— Michael Joseph Ferguson ([19:30])

B. Mental Health Day Off

[22:01 - 23:00]

• Many people don’t use mental health days, but they are essential for nervous system recovery.

C. Unplugged, Nourishing Activities

[23:01 - 25:00]

• Engage in creative, offline activities (arts, music, crafts, games with friends).
• Scheduling these regularly prevents a constricted, chronically stressed lifestyle.

D. Heart Rate Awareness and Breathwork

[25:01 - 28:00]

• Use a fitness tracker to monitor heart rate as a marker for stress.
• Practice breathing (longer out-breaths) to bring heart rate down.
• For many, the digital feedback gives a practical, structured approach to calming down.

“My goal was to just get my heart rate down... That really helped.”
— Michael Joseph Ferguson, relating a hospital experience ([26:54])

E. Adequate Sleep

[28:01 - 29:00]

• Poor sleep worsens dysregulation; sometimes the best remedy is simply more rest.

F. Social Connection and Mirror Neurons

[29:01 - 32:00]

• Being with calm people can calm your own nervous system (“mirror neurons”).
• Extroverts need to schedule social connection; introverts benefit from balancing solitude with nourishing social contact.

G. Nature Connection

[32:01 - 36:30]

• Nature (especially water, trees, birdsong) is innately soothing—our brains associate these cues with safety and stability.
• Regular, not rare, nature exposure stabilizes the nervous system.
• Using apps like Merlin (by Cornell University) to identify birds can deepen your connection.

“There’s a predictability in sitting by the ocean… Knowing that’s been there for tens of thousands of years... There’s a stability that comes from that…”
— Michael Joseph Ferguson ([34:40])

H. Movement & Meditation

[36:31 - 37:45]

• For those who struggle with sitting meditation, try restorative yoga, qigong, or tai chi—moving meditations can regulate the nervous system.

I. Immersion in Warm Water

[37:46 - 38:15]

• Baths and warm water immersion rapidly relax the nervous system.

J. Spiritual Practice

[38:16 - 39:01]

• Collective rituals, community events, or any personal spiritual activity can provide comfort and regulation.

4. Practical Exercise: Personal Nervous System Regulation List

[39:02 - 41:20]

• Step 1: Make a list of activities you know calm and regulate your nervous system.
• Step 2: Make a second list of things you suspect might help (from podcast tips, your own ideas).
• Step 3: Circle three items (from either list) to schedule in the upcoming week.
• Step 4: Commit to doing one each day for three consecutive days, making it a habit.

“It is now your responsibility to your nervous system to schedule those three things into your schedule.”
— Michael Joseph Ferguson ([41:00])

5. Building Habits and Support Systems

• Make your self-regulation activities visible (e.g., on a fridge, sticky note, desktop) as reminders—they are essential, not just “rewards.”
• Create proactive routines, not just reactive measures after overwhelm strikes.

Notable Quotes & Memorable Moments

• On Self-Care Guilt:
  “The dialogue usually is, if I take care of myself, things will really fall apart… But the truth… it’s the exact opposite. When you actually stop and rest and take care of yourself, you are far more able to deal with life.” ([10:01])
• On the Reality of ADHD Strengths & Sensitivities:
  “Most of us have a sensitive nervous system. We only fully experience our gifts when we’ve learned to take care of ourselves.” ([13:14])
• Practical Reframe for Overwhelm:
  “The default is: I take care of myself. I come back to myself. I nurse myself, so that I can get insights into what I can do in this situation.” ([15:04])
• On Connection and Mirror Neurons:
  “Spending time with people who are more calm is telling your brain, 'Oh, it must be safe because they’re not freaking out.'” ([31:02])

Timestamps for Key Segments

• 01:52 – 04:45: Introduction to uncertainty, “hunter-type” brain, and modern overwhelm
• 10:01 – 13:14: Self-care guilt, importance of fortifying the nervous system, embracing sensitivity
• 17:00 – 22:00: Mindful self-dialogue and breaking the cycle of overwhelm
• 25:01 – 28:00: Heart rate, biofeedback, breathing techniques
• 32:01 – 36:30: Science of nature connection, practical suggestions
• 39:02 – 41:20: Personal exercise for creating your own nervous system regulation plan

Additional Resources & Recommendations

• Related Episodes:

  • #98: The Importance of Self Care
  • #71: Mindfulness
  • #82: The Science of Nature Connection (interview with Kathleen Lockyer)

• Mind Mapping Workshop:

  • For more on mind mapping as a tool for attention management, see the upcoming workshops at ADHD Mind Mapping.

Takeaways for Listeners

• Proactive self-care is non-negotiable for thriving with ADHD.
• Emotional regulation must be customized—you are uniquely responsible for discovering what works for you.
• Make practical lists and schedule nourishing activities as essentials, not luxuries.
• Nature, movement, sleep, mindful social connection, breathing, and unplugged creativity are core pillars.

In the host’s own words:

“Be your nervous system’s best friend… The default reaction to uncertainty and stress is that list—going back to what you know nourishes you. Take good care of yourselves!”
([12:38, 41:19])

For more insights and resources, visit: Drummer and the Great Mountain