Podcast
Thoroughly ADHD
Hosted by Alex Delmar Coaching · EN
I'm Alex Delmar, a certified ADHD coach and person with ADHD. I'm here to share what I've learned so other people with ADHD can enjoy better lives!
12episodes
Episodes
Newest firstAll episodes
Choose, Pair, and Scale Rewards To Start, Stick With, And Repeat Hard Tasks
Mar 900:07:43Summary readySend a textHow to choose effective rewards for your ADHD brain, rewarding yourself without guilt, and how to scale incentives.• finding rewards that you truly care about• adapting interests into short, medium, and large incentives• pairing rewards with exercise, mindfulness, sleep, and food• using immediate, drip-style motivation at each step• planning milestone rewards for long-term goals• keeping future rewards vivid with reminders• using token systems when your favorite things don't scale down
SummaryRewards That Actually Work For ADHD
Feb 2100:04:50Summary readySend a textWe explore how practical, personal rewards make hard starts easier and sustain focus for an ADHD brain. We share simple ways to tune your space, pick better tools, and design rewards that stand out from defaults.• defining rewards as anything that reduces discomfort or increase enjoyment• shaping environment for easier starts and longer focus• selecting tools that add function and a touch of fun• using tokens as visible proof of progress• avoiding default behaviors as “rewards”• gifting future you• pairing rewards with sleep, movement, nutrition, and mindfulness
SummaryTry Different, Not Harder with the ADHD Scientific Method
Jan 3000:06:07Summary readySend a textTired of “try harder” being the only answer? There's a practical way to make ADHD strategies work in real life by borrowing the structure of the scientific method: name the problem and break it down, identify specific sticking points, brainstorm solutions, and try them out.Start by naming one concrete challenge and mapping the exact steps where things go sideways—decision fatigue, missing tools, bad time management, or too many moving parts. From there, brainstorm targeted changes using four guiding principles: keep tools close to the point of performance, make cues impossible to miss, schedule actions when energy and time align, and connect new behaviors to something you already do. The approach comes to life with a relatable example—clothes on the floor—and potential adjustments to solve the problem behavior.Turn experiments into progress with lightweight tracking—smiley faces, a quick grid, or a daily photo—so results are visible without adding stress. Decide whether to keep, tweak, or replace a strategy to make progress toward your goal. Along the way, maintain grace during off days, credit yourself for progress even if others don’t notice, and use rewards to wire new habits. The goal is to make everyday actions easier by design.If you’re ready to swap shame for strategy and build systems that actually stick, this technique offers a clear path forward. Subscribe, share with a friend who needs practical ADHD support, and leave a review to tell us your first experiment.
SummaryGive Better Conversation with ADHD
Jan 900:07:08Summary readySend a textWe dig into why conversations feel so darn hard with ADHD and what you can do to improve your participation in them. We share tactics to track meaning, slow down your speech, steer small talk, and set up your environment so people feel heard and you feel calm.• ADHD working memory limits and filtering challenges• focus on themes and emotions rather than details• paraphrase to confirm understanding• direct small talk with curious, specific questions• honest resets when you lose the thread• pause before speaking to shape one clear point• slow speech to reduce false starts and interruptions• prepare short, upbeat answers to common topics• practical gaze strategies instead of strict eye contact• arrange your space to cut distractions• avoid multitasking and leave before energy crashes• center the goal that others feel understoodThank you for your time! Please come back next week for a new episode of Thoroughly ADHD
SummaryADHD-Smart Strategies For Food, Drink, And Fun
Dec 1200:08:04Summary readySend a textHere are some ADHD-smart strategies to enjoy parties without the food and drink hangover. Simple guidelines, seating choices, and exit cues help you feel good during the event and the next day.• why parties and holidays increase impulsive eating and drinking • how poor interoception and dopamine drive overindulgence • pre-event routines that lower risk • buffet scanning and one-plate strategy • seating away from food and staying engaged • no-seconds rule for buffets and dinners • starting with a non-alcoholic drink • mood check-ins to prevent emotional eating and drinking• setting time or cue-based exits • planning with compassion for future youIf you have any questions about this topic or you want to develop an individualized plan for yourself, I'm here for you
SummaryHow To Navigate Family Gatherings When You Have ADHD
Dec 500:05:23Summary readySend a textHere's a practical plan to make holiday gatherings calmer and kinder for ADHD brains. We can't control our relatives, but we can control our expectations, our choices, and our escapes. • reframing holidays with self-acceptance• planning for positives and known triggers• early warning signs and emotional check-ins• discreet breaks to reduce overload• food boundaries and bringing safe options• limiting or skipping alcohol to stay regulated• focusing on what we can control
SummaryChoose Meaning Over Mayhem: Enjoy the Holidays with ADHD
Nov 2300:07:40Summary readySend a textHolidays can overwhelm ADHD brains; here is a practical framework to plan earlier, simplify tasks, and protect energy instead of chasing perfection. Alex describes concrete steps to pick core traditions, delegate with confidence, and keep routines steady so joy comes through.• drivers of holiday overwhelm for ADHD• plan early • write and keep a usable plan• protect routines and add flex time• choose core people, traditions, and activities• say no to low-value events• delegate, simplify, and use shortcuts• share the workload at home• shift perspective when plans go wrong• manage ADHD symptoms with sleep, food, movement, and mindfulness • key takeaways and next steps in the seriesIf you found this useful, come back next Tuesday for tips about making the most of those holiday get togethers!
SummaryLate, Lost, And Overwhelmed At Work
Nov 1400:07:28Summary readySend a textWe lay out how ADHD shows up at work—mismanagement of our time, poor working memory, disappointing performance, irritability, impulsivity—and how falling behind often feels like a personal failing. Once you identify which behaviors are ADHD-related, you know what you can change and figure out how to approach it.• time blindness, time optimism, and missed deadlines• meeting pitfalls and memory overload• slow writing, perfectionism and bottlenecks• environmental barriers secrecy, shame, and burnout• irritability, impulsivity and reputation risks• reframing strengths to land as value• next steps and where to learn moreHave I missed something that is keeping you from doing your best at work?
SummaryHow ADHD Shapes Friendships
Oct 2800:06:50Tap to summarizeSend a textYou know you have ADHD, but do you know how it shows up in your social life? Your attempts to make and keep friends are affected by ADHD behaviors that once recognized, might be swapped out for actions that help instead of hinder. Do you recognize yourself as exhibiting any of the common ADHD traits mentioned in this episode, including:• forgetting dates, showing up late, not responding• poor conversation etiquette: tangents, interruptions, and one-upmanship• ruining game night• gift stress, overthinking, and last-minute scrambles• emotional dysregulation• strengths such as loyalty, openness, and funLeave a comment if I missed the ADHD trait that gives you the most trouble or the most help when it comes to making and keeping friendsIf you heard something relatable here, please like, follow, subscribe, and come back next Tuesday for more Thoroughly ADHD
Transcribe →Masking, Manners, And Being Yourself
Oct 2100:06:44Tap to summarizeSend a textWe weigh the tension between masking and authenticity for ADHD brains and share a practical way to read rooms, set limits, and stay true to our values. The goal is not perfection but skill: calibrate behavior to context without erasing yourself.• when moderation serves care rather than fakery• how context changes expectations and effort• using pause, scan, ask to read a room• setting goals and choosing traits to amplify• planning breaks to self-regulate and exit well• observing norms before engaging in new spaces• running small experiments and reading feedback• debriefing to refine behaviors and protect values• knowing when environments don’t deserve you• staying open to find people who love your sparkIf this topic speaks to you, follow the show, share it with a friend who needs the reminder, and leave a quick review to help others find these tools. Your story could be the one that helps someone else feel less alone.
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