Hacking Your ADHD – Episode Summary

Episode Overview

Title: Research Recap with Skye: Move Your Body, Calm Your Mind - Exercise for Kids with ADHD
Hosts: William Curb, Skye Waterson
Date: September 5, 2025

This episode of the "Hacking Your ADHD" podcast dives into a recent systematic review and meta-analysis examining how physical exercise affects anxiety, depression, and emotional regulation in children with ADHD. William Curb and guest expert Skye Waterson break down what these rigorous studies found, why the results matter, and how listeners can put scientific insights into practice. The discussion also touches on the realities and challenges of getting started with exercise—especially for people with ADHD.

Key Discussion Points & Insights

1. Why This Research Matters

• Meta-Analysis as "Almost Proof":
  • Skye emphasizes that while you can’t “prove” things in science, systematic reviews and meta-analyses are the gold standard for reliable evidence.

    “This paper is as close to proof as possible within this particular area... This is exactly what they found as possible, which I love.”
    — Skye Waterson (02:20)

• Specific Focus on ADHD:
  • The research intentionally excludes other conditions (autism, Tourette’s) to hone in on ADHD-specific effects.

    “We're not going to be looking at autism. We're not looking at Tourette System or other comorbid conditions with adhd. We're looking for papers that are specifically about ADHD so that we can really drill down, is this an effect for adhd?”
    — William Curb (05:47)

2. How the Research Was Done

• Systematic Review Process:
  • Used the PRISMA framework, a best practice for systematic reviews. The researchers started with thousands of studies, narrowing them down to just 18 randomized controlled trials (RCTs) that met strict criteria.

    “They started with, you know what, like 7,000 from one place, 1,000 from another, like a massive amount of, of papers, and they ended up with just 18.”
    — Skye Waterson (04:37)

• Why RCTs Matter:
  • RCTs help avoid the pitfalls of subjective reporting and increase the reliability of findings.

    “Randomized controlled trials avoid a lot of the issues that you have with subjective analysis.”
    — Skye Waterson (04:59)

3. What Did the Research Find?

• Exercise Works:
  • The big takeaway: exercise improves anxiety, depression, and emotional regulation in kids with ADHD.

    “With this, they found that exercise worked. We have studies to prove that.”
    — William Curb (06:40)

• What Kind of Exercise Helps Most?
  • Mixing different types of activities is key—no “one size fits all.”
  • For Anxiety:
    • Mixed exercise (variety), moderate to high frequency, moderate intensity.
    • E.g., “Weightlifting and running, or doing sports” (06:59)
  • For Depression:
    • Mixed exercise, long-term, low frequency, moderate intensity—no need for daily routines.
  • For Emotional Regulation:
    • Mixed exercise, moderate to high frequency, lower intensity (e.g., walking).

    “I know works great for my emotional regulation where I'm like, oh, I'm upset, I'm gonna go for a walk. And then it comes back and I'm like, wow, I thought things through and I'm dumb.”
    — William Curb (08:18)

• Underlying Neuroscience:
  • Exercise aids the frontal lobe, activates dopamine pathways, and supports emotional well-being.

    “Exercise promotes frontal lobe function, development activates the prefrontal cortex, stimulates dopamine release, thereby fostering positive emotions, diminishing negative ones.”
    — Skye Waterson (08:55)

• Moderation Over Perfection:
  • No need for “all or nothing” or high-intensity regimens; small amounts and moderate intensities are beneficial.

4. Practical Takeaways—Realities for ADHD Brains

• Start Simple—Avoid Perfection Paralysis:
  • Many with ADHD can get stuck trying to find the “perfect” program, which delays action.

    “You think, not only am I going to start a new program, I'm going to start the best program there is.”
    — William Curb (09:38)

  • Overplanning leads to inaction.

    “I will exercise in about two months from now once I have all these pieces together. Also, I'm incredibly overwhelmed...”
    — Skye Waterson (10:05)

• Adaptability Matters:
  • If your space or routine isn’t ideal, improvise—take a walk, try in-home videos, or find alternatives if mobility is limited.

  • “Terrible idea. I can just go out for a walk and do stuff in my backyard...”
    — William Curb (10:30)

• Do What You Can:
  • Listeners are reminded that any movement helps, and modifications are valid.

    “Maybe you have something where you can't go for a walk. Well, then you could... There are things you can do even if you have limitations. So don't completely write off the idea.”
    — William Curb (11:54)

• Mental and Emotional Health Benefits:
  • Exercise isn’t just for ADHD symptoms—it supports broader emotional well-being.

    “This is going to help you not just with that, but also with the emotional side of your life.”
    — Skye Waterson (10:58)

5. Research Quality and Future Directions

• Why Meta-Analyses Stand Out:
  • They weed out poorly designed studies and focus on consistent, high-quality evidence.

    “By doing the meta analysis, we're like, we're looking at a lot of different papers...and then, yeah, from these 18 papers, we can find a significant result.”
    — William Curb (14:17)

• Room for More Research:
  • The hosts note that even with these 18 RCTs, more studies are welcome to refine knowledge.

Notable Quotes & Memorable Moments

• On the evidence standard (meta-analysis):
  • “This paper is as close to proof as possible within this particular area.”
    — Skye Waterson (02:20)
• On the “exercise perfection” trap:
  • “As you said, I need to find the best program. I need to get it fully set up, I need to get it fully implemented and then I'm going to do it. So don't ask me to exercise today. I will exercise in about two months from now once I have all these pieces together.”
    — Skye Waterson (10:05)
• On real-world accommodations:
  • “I have not been doing as much recently because the exercise space in my garage has stuff, boxes and other crap just all around it. And I'm like, when I get around to cleaning that I'll do more of my exercise program. Terrible idea. I can just go out for a walk.”
    — William Curb (10:30)
• On who benefits from exercise:
  • “Even if you don't have adhd, exercise is going to be good for all of these things. But we're seeing here it is especially good for people with ADHD, 100% according to randomized control trials.”
    — William Curb (13:00)

Timestamps for Key Segments

• [02:09] Skye explains meta-analysis and the significance for ADHD research
• [05:47] William discusses the importance of ADHD-specific criteria in studies
• [06:40] Main findings—what works, for whom, and how
• [08:45] Discussion of neuroscience and why moderate exercise helps
• [09:38] William and Skye share realities of starting exercise (especially for ADHD brains)
• [10:58] Emotional health and “permission” to start small or adapt
• [13:00] Summarizing why this research matters for the ADHD community

Summary Table: Quick Takeaways

| Symptom/Domain | Recommended Exercise Approach | Intensity/Frequency | |-------------------------|-------------------------------------|---------------------------------------| | Anxiety | Mixed types (variety) | Moderate intensity, moderate-high freq| | Depression | Mixed types | Moderate intensity, low freq, long-term| | Emotional Regulation | Mixed types | Lower intensity, moderate-high freq |

Final Thoughts

This episode provides an evidence-backed case for making physical activity a central tool in managing ADHD-related anxiety, depression, and emotional regulation. William and Skye highlight both the science and the everyday challenges—encouraging listeners to start wherever they can, mix it up, and forget perfection. The message is clear: any movement matters, especially when done with ADHD-friendly flexibility and self-compassion.