Hacking Your ADHD - "Research Recap with Skye: Anxiety and Goals"

Host: William Curb
Guest: Skye Waterson
Date: March 27, 2026

Episode Overview

In this Research Recap episode, host William Curb teams up with Skye Waterson to examine a Norwegian randomized controlled trial entitled “Improvement of Anxiety in ADHD following Goal Focused Cognitive Remediation.” The conversation centers on the study’s focus: whether a structured, goal-focused intervention can improve executive function and emotional well-being—especially anxiety—for adults with ADHD. The hosts analyze the methodology, results, and real-world implications, and discuss the broader challenges of managing goals and anxiety with ADHD.

Key Discussion Points & Insights

1. The Study & Its Purpose

[01:05-01:49]

• The trial compared a specialized Goal Management Training (GMT) intervention to standard ADHD support (treatment as usual).
• The hosts frame this as especially relevant for listeners with ADHD who struggle with goal setting—timely for the start of the year.

Quote:

“This is a study that investigates goal focused interventions and then looks if they can improve executive function and emotional well-being for adults with ADHD.”
— William Curb [01:36]

2. Who Studied, Who Participated?

[01:49-06:38]

• Participants were adults officially diagnosed with ADHD, all self-described as motivated to improve executive functioning—something the hosts emphasize as a critical (and limiting) factor in interpreting the results.
• Both study groups (GMT & standard treatment) were highly motivated, which may not represent the broader ADHD community.

Quote:

“They were not doing this against their will, if you will.”
— Skye Waterson [05:24]

3. What is Goal Management Training (GMT)?

[03:02-08:54]

• GMT consisted of eight weekly sessions (45 minutes each), teaching strategies like the “STOP” technique:
  • S = Stop the current activity
  • T = Take notice of your state
  • O = Observe what you’re doing
  • P = Proceed with intention
• Focus was on breaking tasks into smaller components and becoming mindful, helping prevent distraction and “goal loss.”
• The research also used Goal Attainment Scaling (GAS): biweekly 45-min sessions where participants set and tracked individualized goals on a -2 to +2 scale.

Quote:

“A lot of this goal management training is about teaching how to set goals and then how to follow through with that goal setting.”
— William Curb [04:23]

4. Limitations of the Study

[02:33-08:54]

• Participation bias: Only highly motivated individuals joined—raising questions about generalizability.
• The intensity and accountability of weekly sessions may be more important than the specific content.

Quote:

“I don’t know if the particulars of what they were doing were the most important thing rather than they were keeping goal setting top of mind.”
— William Curb [08:54]

5. Results: Anxiety vs. Executive Function

[09:27-12:08]

• The main, somewhat surprising finding: The goal-focused intervention didn’t significantly improve executive function compared to standard treatment.
• However, GMT notably reduced anxiety among the ADHD participants—a significant benefit, but not the targeted outcome.

Quote:

“What they found was... this intervention didn’t improve ADHD symptoms significantly. It was anxiety that it improved instead.”
— Skye Waterson [09:54]

• This anxiety reduction led to reflection on the relationship between anxiety and ADHD, with both hosts noting many people manage ADHD-related productivity issues by leveraging anxious energy—often at a cost.

Quote:

“A lot of people with ADHD treat their ADHD through anxiety because, ‘I just need to get stuff done. If I feel anxious about it, I’m going to get to it.’”
— William Curb [13:04]

6. Mechanics of Executive Dysfunction: More Needed

[10:58-12:29]

• Available interventions and online advice often focus on emotional support rather than actionable mechanics for executive functioning.
• Breaking tasks down and prioritization are helpful, but not always sufficient and sometimes overwhelming.

Quote:

“Mechanically, if you’re trying to support executive functioning, you need more mechanics that are going to work for the ADHD brain.”
— Skye Waterson [12:08]

7. Reflections, Takeaways & Practical Implications

[14:32-15:30]

• Strong accountability and regular support were likely driving benefits, but there may be a tough transition when those supports end.
• The hosts advocate adopting these strategies for anxiety management and self-reflection, while emphasizing the need for more robust executive function supports.

Quote:

“I think we can say that, like, that support, that accountability... does help. And also that it is good doing these kinds of stuff. Reflect. What am I doing? What am I doing next in terms of improving anxiety?”
— Skye Waterson [14:57]

Notable Quotes & Memorable Moments

• “You don’t get change happening unless you want the change.”
  — William Curb [05:56]

• “Breaking down tasks is a fantastic way to get more stuff done... but that alone can’t be your solution.”
  — William Curb [12:08]

• “Learning techniques to be like, ‘Oh, I’m not going to keep everything in my head,’ would reduce anxiety, but it might not necessarily increase the amount of stuff you’re getting done.”
  — William Curb [13:41]

Timestamps for Key Segments

• [01:05] — Introduction to the study and episode theme
• [03:02] — Explanation of Goal Management Training (GMT)
• [07:01] — Overview of Goal Attainment Scaling (GAS)
• [09:27] — Discussion of main study findings and implications
• [12:08] — Limitations of current approaches to executive functioning
• [14:32] — Takeaways and practical application for listeners

Conclusion

William and Skye provide an accessible yet critical review of research on goal-focused interventions for ADHD, emphasizing both hope and realism. While goal management techniques and accountability frameworks seem to reduce anxiety for motivated adults with ADHD, the evidence for improvements in executive function remains thin. The hosts encourage listeners to reflect, try out anxiety management strategies, and look for actionable mechanics to support real executive function challenges.

Resources Mentioned

• Unconventional Organization – Free resources and strategies for ADHD
• (For prioritization tools, listeners are promised a link from Skye, referencing her “prioritization filter.”)