Podcast Summary: Overcoming Distractions – Thriving with ADHD, ADD

Episode: The Thriving Mindset: Purpose, Presence & Progress with ADHD

Host: David A. Greenwood
Guest: Rand Selig, author of Thriving: How to Create a Healthier, Happier, and More Prosperous Life
Date: May 30, 2025

Brief Overview

In this insightful episode, David Greenwood is joined by Rand Selig, a seasoned entrepreneur, MBA, and author, to dive deep into what it truly means to “thrive” as a busy adult—especially for those navigating life and work with ADHD. The conversation centers on living beyond mere survival, cultivating purpose, fostering presence, and nurturing ongoing personal progress. Drawing on Selig’s multifaceted experiences and research, this episode offers a “compass” for fulfillment, practical strategies for overcoming burnout, building community, and redefining success on your own terms.

Key Discussion Points & Insights

1. What Does It Mean to "Thrive"? (04:41–10:21)

• Community & Giving Back: Both David and Rand highlight the role of community involvement and service as integral to thriving, not just for self-fulfillment but to shift focus outward and build lasting relationships.
  • Quote: “When you are out there serving others and you're thinking about something other than yourself, life shifts. It's a dramatic change.” – Rand Selig (05:11)
• Thriving Beyond the Self: Rand introduces his framework on the four dimensions of thriving:
  1. Thriving Personally – Building self-awareness, character, gratitude, and purpose.
  2. Thriving with Others – Nurturing meaningful relationships.
  3. Thriving Out in the World – Engaging with community or nature, giving back.
  4. Thriving by Moving Forward – Ongoing self-improvement and evolution.

2. Managing Burnout and Overwhelm (06:20–09:40)

• Adults with ADHD often face accelerated or intensified burnout due to constant demands and overstimulation.
• Emphasis on the need to seek out real-life connection and "get out of hiding,” even if it’s as simple as attending a friend’s get-together or volunteering.

3. The Science of Thriving: Personality & Resilience (11:38–14:13)

• Personality Types and Understanding Yourself:
  • Discussion of the OCEAN (Big 5) personality framework: Openness, Conscientiousness, Extroversion, Agreeableness (Sociability), Neuroticism.
  • Importance of knowing your strengths and kryptonite to build resilience.
• Notable Book Recommendations:
  • Quiet by Susan Cain, on embracing introversion—especially relevant for neurodivergent individuals.

4. Self-Care and the Power of Solitude (14:13–21:02)

• Both speakers affirm that solitude—intentional withdrawal from constant social engagement—is vital for recharging and performing at one’s best.
• Quote: “People who are most positioned to continue to be fulfilled and healthy and happy...are people who can take care of themselves. They know how to do that.” – Rand Selig (16:50)
• David shares practical anecdotes (like using the restaurant walk-in freezer to reset), while Rand urges intentional breaks (walks, nature, unplugging).

5. Presence & Mindfulness (21:02–23:01)

• Being Present: Both in nature and in human interactions, the value lies in real engagement, attentive listening, and authentically “showing up” for others.
  • Quote: “My happiest moments are actually when I’m fully present with somebody else. It's so much joy. I’m just listening.” – Rand Selig (22:07)
• Reference to The Courage to Be Disliked—emphasizing the importance of valuing the present over ruminating on the past or future.

6. Intentional Decisions and "Driving Your Own Bus" (23:01–26:58)

• Agency & Ownership: Rand likens personal agency to driving your own bus—deciding direction, speed, and who rides along.
  • Quote: “If you're in charge and you're making the right choices for yourself...then you're the driver of the bus.” – Rand Selig (23:01)
• Deliberate choices and intentionality are repeatedly stressed as foundations for thriving, especially in the face of ADHD-related decision fatigue.
• Book recommendation: Atomic Habits by James Clear, for incremental improvement.

7. Defining and Measuring Thriving (27:21–32:09)

• Thriving is deeply personal, and it’s important to measure it over time (“the climate, not the weather”).
• Self-awareness, self-compassion, and positivity are key indicators.
  • Quote: “You don't have to just look in a mirror to know whether you're smiling or not...just be in touch, that sort of feedback loop of the physical and emotional self.”– Rand Selig (28:48)
• The definition of thriving evolves with age and life stage—what counts as thriving at 30 may differ from 50.

8. The Roadmap for Busy Adults with ADHD (33:06–39:47)

• Five Key Strategies for Thriving:
  1. Slow Things Down: Intentionally step back from busyness.
  2. Break Down Challenges: Tackle complicated problems or emotions in small, manageable steps.
  3. Practice Gratitude: Actively look for what’s positive, even in difficult moments.
  4. Learn to Say No: Set boundaries to avoid overload.
  5. Ask for Support: Seek feedback and accept help; you don’t have to do it alone.
• Quote: “Saying no is something a lot of people struggle with...the benefits of saying no can be enormous.” – Rand Selig (36:21)
• Success isn’t simply financial or about external achievements, but about holistic integration: relationships, continual growth, gratitude, and humility.

9. Owning Your Story and Designing Your Life (39:47–41:00)

• The ultimate empowerment is “owning” your challenges and victories, refusing to live life only in “response mode.”
  • Quote: “Own the challenges. We all have them...what matters is how you're dealing with it...recognize the good stuff and...be kind to yourself.” – Rand Selig (40:30)

Notable Quotes & Memorable Moments

• On Community:
  “When you are out there serving others...life shifts. It's a dramatic change.” – Rand Selig (05:11)

• On Agency:
  “Who is driving your bus? ...If we exercise those powers, then we can get on this path to thriving.” – Rand Selig (23:01)

• On Self-Care:
  “People who are most positioned to continue to be fulfilled...are people who can take care of themselves.” – Rand Selig (16:50)

• On Positivity:
  “I am relentlessly positive...I know what the alternative is...it does not serve me well.” – Rand Selig (25:12)

• On Individually Defining Thriving:
  “At the end of the day, do you feel good about your day? Do you feel good about yourself? ... You know when you're thriving.” – Rand Selig (27:54)

Timestamps for Key Segments

• Introduction & Purpose: 00:07–03:03
• Defining Thriving & Four Dimensions: 04:41–10:21
• Burnout & Community Engagement: 06:20–09:40
• Science of Personality: 11:38–14:13
• Solitude & Self-Care: 14:13–21:02
• Presence/Mindfulness: 21:02–23:01
• Intentional Living & Bus Metaphor: 23:01–26:58
• Measuring Thriving & Personal Evolution: 27:21–32:09
• Practical Roadmap Strategies: 33:06–39:47
• Owning Challenges & Designing Life: 39:47–41:00
• Outro/Find Rand’s Book: 41:23–42:49

Actionable Takeaways

• Thriving is holistic: It weaves together self-understanding, community engagement, self-care, presence, and consistent, value-driven progress.
• Agency matters: Taking ownership—over both triumphs and challenges—is the root of fulfillment.
• Practical self-management: Regularly incorporate practices to slow down, express gratitude, and say “no” when needed.
• Define your own success: Priorities and definitions of thriving naturally evolve with changing responsibilities and life chapters—embrace this evolution.

Resources Mentioned

• Book: Thriving: How to Create a Healthier, Happier, and More Prosperous Life by Rand Selig
• Books Referenced:
  • Quiet by Susan Cain
  • Atomic Habits by James Clear
  • The Courage to Be Disliked (teachings of Alfred Adler)
• Rand Selig’s Website: www.rand-selig.com (for further resources and book orders)

This episode is a must-listen for adults with ADHD, professionals, and anyone seeking an empowered, science-backed approach to thriving in life and work.