Podcast Summary: I Have ADHD Podcast

Episode 357 BITESIZE | Your Brain Is Too Loud—This Trick Turns the Volume Down
Host: Kristen Carder
Date: December 4, 2025

Episode Overview

In this bite-sized episode, host Kristen Carder shares a powerful, practical technique—thought downloading—to help adults with ADHD quiet their “loud” brains and gain insight into their thoughts, feelings, and behaviors. Kristen demystifies the process, emphasizing its simplicity and effectiveness for fostering metacognition and emotional regulation. She speaks candidly about her personal experience with thought downloads and offers step-by-step guidance for listeners eager to implement this practice.

Key Discussion Points & Insights

The Power of Thought Downloads

• Mindfulness for ADHD Brains:
  Kristen introduces thought downloading as an “incredibly simple mindfulness tool…that will absolutely 100%, if you do it enough, if you are persistent, it will improve your metacognition. It will improve your verbal working memory.” (02:48)

• Not About Perfection, But Understanding:
  The goal isn’t to “fix” or change your thoughts, but to increase self-awareness:

  “Right now, all we care about is understanding… The whole purpose of thought downloads is to answer that question. Why?” (03:55)

• Breaking ADHD Frustrations:
  Kristen acknowledges a core ADHD struggle: knowing what to do but feeling unable to do it.

  “ADHD is not a disorder of not knowing what to do. It’s a disorder of knowing exactly what to do, but not being able to get yourself to do do it. That’s why ADHD is so frustrating.” (05:23)

The Process of Thought Downloading

• No Rigid Rules:
  No need for special journals or routines. Kristen reassures, “It can be on the back of an envelope… Just grab any paper available to you. You’re not going to save it. We’re not going to be precious about it.” (09:11)

• When to Do It:

  • No need to commit daily; do it “a couple times a week… when you remember.”
  • Helpful after emotionally intense moments or before bed:

    “When I was really trying to grow… I was thought downloading most nights before bed. And it was so helpful.” (09:49)

The Impact: Why This Trick Works

• Revealing Hidden Patterns:
  Often, lying in bed is the first quiet moment people have to check in with themselves, leading to racing thoughts and overwhelm:

  “Laying in bed in the quiet stillness was the first time all day long that I checked in with myself… and then all the thoughts would race and race and race and then all of the feelings would come up and I would just be flooded and overwhelmed and dysregulated.” (10:15)

• Breaking the Cycle:
  Thought downloading allows for incremental emotional processing throughout the day, reducing the intensity at night.

Interrupting Avoidance and Building Metacognition

• Facing the Unknown:
  Many ADHDers avoid introspection out of fear, but as Kristen reminds listeners:

  “It’s driving the bus anyway. It’s shaping your life anyway… You might as well know what it is.” (16:45)

• Developing New Habits:
  “This is something, this is part of the developmental process that we, most of us ADHDers, we missed. We missed it. We got to learn it as adults and that sucks. But that’s our responsibility now.” (15:24)

How-To: Getting Started With Thought Downloads

1. Set a Timer:
   Start with just five minutes if you feel overwhelmed or short on time. (13:17)
2. Pick a Prompt:
   Kristen offers sample prompts:
   • Why am I stuck?
   • Why do I feel angry?
   • Why don’t I want to do this?
   • Why am I overwhelmed?
     (13:49)
3. Stream of Consciousness:
   Write everything your brain offers, no filter, no judgment. Keep asking, “What else?”
4. Observe & Notice:
   After writing, skim over the list and notice patterns, feelings, and recurring themes.

Memorable Quotes & Moments

• On the Simplicity of the Process:

  “Make it ugly and just know that you’re going to burn it or throw it out, okay?” (09:18)

• On Emotional Avoidance:

  “I don’t really want to look under the hood because I’m not sure what’s going to be there and I’m kind of scared. I don’t know what’s, I don’t, I don’t, I don’t know what’s going to be there.” (16:17)

• On Why This Tool Matters:

  “No wonder why you’re struggling. Notice all of the people that you’re trying to please, notice how your relationships are feeling… this is observing your thinking, being able to think about your thinking.” (14:38)

Timestamps for Important Segments

• [02:48] — What is a thought download? Benefits and definition
• [03:55] — Understanding the “why” behind actions & feelings
• [05:23] — The core frustration of ADHD
• [09:11] — Practical tips: When and how to do a thought download
• [10:15] — How unprocessed thoughts lead to overwhelm, especially at night
• [13:49] — How to get started: timer, prompts, and what to write
• [14:38] — Observing your thoughts and feelings
• [16:17] — Addressing the fear of introspection
• [16:45] — Encouragement: “It’s driving the bus anyway…you might as well know”

Tone & Approach

Kristen’s style is warm, humorous, and relatable. She uses informal language (“hot mess express,” “just make it ugly”) and frequently checks in with listeners’ likely emotions and experiences. Her candor and self-deprecating charm make the episode feel like advice from a trusted friend.

Takeaway for Listeners

Thought downloading isn’t about daily perfection, but about building a new habit of self-awareness. Even once or twice a week can help turn down the “volume” on ADHD overwhelm by making room for clarity and intentionality. As Kristen says, you don’t have to be afraid of what you’ll find—it’s shaping your life already.