Overcoming Distractions-Thriving with ADHD, ADD

Why does the day disappear, even when you start with a clear plan?
For busy professionals with ADHD, time blindness isn't a character flaw. Research points to neurobiological differences in executive function and time perception, dopamine dysregulation affecting motivation and internal timing.
The result? Reactive weeks. Strategic thinking is squeezed out by "urgent." Constant context switching. Strained relationships.
In this episode, Dave reframes time blocking as visual decision-making and not rigid scheduling.
Why high achievers with ADHD struggle with estimating time
The leadership cost of operating without visual structure
Using themed blocks (Deep Work, Meetings, Admin, Strategic Thinking, Recovery)
Planning by energy, not just the clock
Matching high-focus windows to complex work
Building buffers and overflow blocks (plan for reality, not perfection)
Transition rituals to reduce friction (5-minute resets, defining the next tiny step, clearing tabs)
The "Land and Launch" method for smoother task switching
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

In this episode, Dave breaks down how prioritization really works for busy professionals with adult ADHD. When everything feels urgent and your to-do list never ends, it's easy to confuse motion with progress.
This episode of Overcoming Distractions focuses on sorting tasks by importance, urgency, and, most critically, energy.
We explore an ADHD-friendly version of the framework Must / Should / Could system to reduce overwhelm and force clarity around what actually needs to get done today.
Key discussion points include:
Why everything feels urgent when you have ADHD
How to identify high-impact vs. low-impact tasks
The danger of reactive work and inbox-driven days
How to triage your current to-do list in minutes
Why managing energy matters more than managing time
You'll walk away with practical steps to choose 1–3 meaningful priorities, align tasks with your peak focus windows, and stop letting busywork hijack your week.
If you're tired of spinning your wheels, this episode will help you focus on what truly moves the needle.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

People pleasing is often seen as being helpful, reliable, or easy to work with. But for busy professionals, executives, entrepreneurs, and business owners with ADHD, it can quietly become one of the biggest drivers of burnout, overcommitment, and frustration.
In this episode, Dave talks about how people pleasing shows up in leadership and the workplace, why it's so common in high-achieving adults with ADHD, and what it actually costs you over time.
More importantly, Dave will explore practical ways to recognize these patterns and how to begin shifting toward healthier boundaries that support sustainable success.
In this episode:
Why people pleasing in ADHD is less about being "nice" and more about emotional regulation
How people pleasing shows up in leadership, business ownership, and professional roles
The link between rejection sensitivity, conflict avoidance, and overcommitment
Subtle signs of hidden people pleasing in high performers
The professional, financial, and personal costs of chronic people pleasing
Why saying yes often feels easier than tolerating discomfort
Simple mindset shifts to move from automatic yes to intentional choice
Practical strategies to reduce people pleasing without damaging relationships
If you've ever felt overwhelmed, resentful, or stretched too thin while trying to be everything to everyone, this episode is for you.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

In this episode of Overcoming Distractions, Dave welcomes Dr. Gilly Kahn, a clinical psychologist, ADHD specialist, and author of the new book, Allow Me to Interrupt. While ADHD is often associated with external disruptions in boys, Dr. Kahn highlights how it frequently manifests internally as emotional dysregulation in women.
The conversation dives deep into why women are often diagnosed later in life and how biological factors, specifically hormonal shifts, play a critical role in how ADHD symptoms fluctuate.
Key Discussion Points
The Gender Bias in Diagnosis: Dr. Kahn discusses how current ADHD diagnostic criteria are historically rooted in observations of male children, often leading to women provided with an accurate diagnosis.
The Estrogen-Dopamine Connection: A fascinating look at how fluctuating estrogen levels during the menstrual cycle, pregnancy, and perimenopause directly impact dopamine availability, often exacerbating ADHD symptoms during the luteal phase.
Late-Life Diagnosis: Why many professional women aren't diagnosed until their 40s or 50s, often triggered by the increased cognitive load of demanding careers, parenting, or perimenopause.
Co-occurring Physical Challenges: The link between ADHD and chronic health issues like migraines, which further complicate emotional and physical regulation.
Strategic Management: Practical advice on "capitalizing" on high-energy weeks and practicing self-compassion during more difficult hormonal shifts.
You can find Dr. Kahn at her website: https://www.drgillykahn.com/
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min

Managing the Noise: Why Your Brain Feels So Loud
If your brain feels like 37 open tabs that won't load, this short episode of Overcoming Distractions is for you. Designed for entrepreneurs and executives living with ADHD, we explore why your working memory is constantly overloaded and why "externalizing everything" is a biological necessity, not just a productivity tip.
Dave shares lived experience on how to move from chronic mental noise to clarity by simply getting information out of your head and into a trusted system.
Key Discussion Points:
The ADHD Mental Strainer: Why trying to store ideas in your head leads to decision fatigue, stress, forgetting and more.
Externalize Everything: Understanding Russell Barkley's core principle, and our brain is for having ideas, not holding them.
The 5-Minute Brain Dump: How a judgment-free download of tasks, worries, and anniversaries (guys, this one's for you…)creates immediate psychological relief.
The Power of One System: Avoiding the ADHD trap of using six different apps; find one capture tool that works, from a napkin to a notes app.
Weekly Maintenance: Using a 20-minute weekly review to clean up the noise and reduce last-minute scrambling.
Reframing Resistance: Why externalizing isn't "more work"….it's less work than carrying the mental load.
**Do you want to work with Dave one-on-one? Go to www.overcomingdistractions.com and book an introductory Zoom chat. Or go directly to Dave's calendar; https://calendly.com/davidgreenwood1/15min