Podcast Summary: Overcoming Distractions - Thriving with ADHD, ADD

Episode: How can I focus on my strengths as an adult with ADHD?
Host: David A Greenwood
Guest: Christopher (Chris) Richards, Leadership Consultant & Founder of Atomic Growth
Date: June 13, 2025

Episode Overview

This episode of "Overcoming Distractions" features host David A Greenwood in conversation with Christopher Richards, a leadership consultant, ADHD expert, and founder of Atomic Growth. The discussion centers on how adults with ADHD can identify and lean into their unique strengths, manage demanding professional and personal lives, and establish routines and self-knowledge that support fulfillment and productivity. Chris, who was diagnosed with ADHD as an adult after years of subtle signs, shares his personal insights and practical strategies, providing listeners with actionable tools for thriving professionally and personally with ADHD.

Key Discussion Points & Insights

Introduction & Guest Background (00:07–04:17)

• Dave sets the stage for a practical, supportive discussion targeted at busy professionals with ADHD.
• Chris introduces himself, sharing his journey from British Army service to psychological coaching, and leadership consulting, emphasizing a holistic approach (the RISE program: Rituals, Identity, Somatics, Environment).
• Quote [Chris, 05:12]: “Atomic Growth really leans into helping entrepreneurs and business owners and global change makers really make a very, very amazing difference in this world. It's not just about making money. It's about really making a difference and helping people.”

The Role of Pressure & Enjoyment in Professional Life (06:36–10:30)

• Many business owners self-impose constant pressure, leading to inefficiency and risk of burnout.
• Chris argues for separating hard work from pressure, illustrating with athletes who love the process.
• Quote [Chris, 09:17]: “Putting in the effort and putting in the work doesn't have to automatically mean burnout. And it's the pressure element that people go wrong with.”

Motivation: Values vs. External Rewards (10:30–11:52)

• Discussion on being driven by internal values (intrinsic motivation) versus external rewards (money, status).
• Highlights common issues when one strives solely for external validation and the emotional toll it creates.
• Chris stresses the importance of outside reflection: everyone needs someone to hold a mirror to their own blind spots.

ADHD Diagnosis Journey (11:53–19:51)

• Chris shares his late ADHD diagnosis story and the diagnostic process (involving family input and childhood patterns).
  • His mother, reflecting on childhood, recognizes clear signs in hindsight.
  • Chris identifies with inattentive type ADHD, noting unique multitasking and focus traits.
• Quote [Chris, 13:13]: “They send a questionnaire to everybody… and now, quite naturally, I send it back to my mother, and the reply she gives back is like, how did I miss this? She’s like, yes, yes, yes, yes.”
• ADHD strengths: In some cases, multitasking enhances focus; monotony causes mistakes and disengagement.
• Both Dave and Chris note the myth of a “one size fits all” ADHD work style—some need silence, others thrive on background noise.

What a Diagnosis Confirms (17:57–22:19)

• For Chris, an official diagnosis was helpful not for labeling but for understanding and leveraging his unique brain wiring.
• Discusses stigma around “labels” and how knowing your brain’s tendencies opens new, more customized avenues for personal success.
• Quote [Chris, 18:25]: “People are so worried about being labeled and diagnosed, and this is my category now. It doesn't have to be anything that heavy. It just so happens that… my brain tends to work like this right now. And that’s it.”

Developing and Using Strengths (23:37–25:52)

• Dave highlights his practice of asking clients about strengths as a coaching starting point.
• Chris shares his ADHD-inspired strengths—rapid information processing and pattern recognition (“mind-mapping” thinking), allowing him to spot gaps and connections others miss.
• Quote [Chris, 25:36]: “I've worked with people who have spent hundreds of thousands on coaching and therapy, and I'll ask a question—they'll be like, ‘no one's ever asked me that before… humoring me’… then it will all click into place.”

Coaching vs. Therapy, and Practical Support (26:06–29:02)

• They differentiate between therapy and practical, hands-on coaching for ADHD professionals.
• Therapists may not relate to business-specific ADHD challenges; hands-on coaches with business experience add practical value.
• Dave and Chris both emphasize “having been there”—they bring real-world experience, not just theoretical knowledge.

The Power of Reminding and Reframing (30:11–32:59)

• One major coaching skill is reminding clients of what they already know works—a vital external perspective.
• Example: Simple routines, like morning rituals, can be disrupted by small life changes, impacting the whole day.
• Quote [Chris, 31:50]: “Rituals, habits, routines, they are so, so important… if my rituals are thrown off even by an hour, it can be very difficult.”

Concrete Must-Haves for Adult ADHD Pros (34:19–40:55)

Chris shares his five core “must haves” for ADHD adults in demanding roles:

1. Rapid Recovery from Distraction

   • Notice distraction, acknowledge it, and return to task—skip self-criticism.
   • [35:37] “Just get back on track immediately… the more you can remove any internal criticism…the faster you can get back on.”

2. Managing Focus with Dopamine

   • Limit distractions for boring tasks, or intentionally add stimulation (music, movement) to keep dopamine flowing.
   • [36:00] “If you’re doing something you don’t particularly like, see what it looks like adding music, adding movement…”

3. Limit Decision Fatigue

   • Structured routines, scheduled in calendar, reduce choices and stress.
   • [36:43] “Have a set routine as best you can in your calendar. Update it, let it evolve over time.”

4. Identity & Values Alignment

   • Lead work and life decisions with enjoyment, values, not “musts.”
   • [37:08] “Remove the ‘I have to’ to ‘I get to’ and ‘I want to’… lead with enjoyment and with values.”

5. Energy Management (“Jelly Beans” Analogy)

   • Visualize daily bandwidth or energy as jelly beans—some tasks replenish, others deplete.
   • Don’t force work when you’re “out of beans”—instead, restore energy with rewarding activities.
   • [38:00] “I've got some funny messages… multi-million Dollar Business owners going, ‘I've got no jelly beans. I’ve run out.’”

Final Takeaways & Reminders (39:11–41:13)

• Know your personal patterns—routines, energy cycles, and preferred styles.
• Don’t force productivity when depleted; recognize the difference between tiredness, ADHD distraction, or emotional resistance.
• The RISE Model: Rituals, Identity, Somatics, Environment—all four are essential for ADHD success.
• [40:55] “You need all four pieces—rituals, identity, somatics, environment.”

Notable Quotes & Moments with Timestamps

• “Putting in the effort and putting in the work doesn't have to automatically mean burnout.”
  — Chris Richards [09:17]

• “If you notice yourself being distracted, just notice it, acknowledge it, get back on track… you don’t have to have a full judge, jury, executioner for it.”
  — Chris Richards [35:37]

• “Make it simple, make it easy, make it fun. Because if it’s difficult, complex, and boring, you’re not going to do it.”
  — Chris Richards [36:00]

• “You need all four pieces—rituals, identity, somatics, environment.”
  — Chris Richards [40:55]

Resource Links

• Guest Website: atomicgrowth.co.uk
• Find Christopher Richards: Search “Christopher Richards Atomic Growth” on any social platform.

Tone & Style

The conversation is informal, candid, and supportive—a practical “coffee chat” grounded in real-life ADHD experience. Both Dave and Chris use humor, relatable metaphors (like “jelly beans”), and personal anecdotes to make the conversation accessible and actionable.

This summary synthesizes the episode's key themes, practical takeaways, and memorable moments, making it valuable for busy professionals with ADHD seeking concrete strategies to work with their strengths and build fulfilling, sustainable routines.