Shows
Thoroughly ADHDTry Different, Not Harder with the ADHD Scientific MethodSend us 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 imposs...
2026-01-3006 minThoroughly ADHDGive Better Conversation with ADHDSend us 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 po...
2026-01-0907 minThoroughly ADHDADHD-Smart Strategies For Food, Drink, And FunSend us 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 c...
2025-12-1208 minThoroughly ADHDHow To Navigate Family Gatherings When You Have ADHDSend us 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
2025-12-0505 min
The Washington University in St Louis PodcastCampus Update: Finals Prep, Sports Wins, Holiday Events & More for Dec 1–8 at WashUHey Bears, it's Jenny with your Campus Update for December 1 through December 8. Let's get you set for the week—fast.
First up—classes resume today, December 1, after the Thanksgiving break. Hope you had a restful holiday!
Next, mark your calendars: the last day of Fall 2025 full semester classes is this Friday, December 5. Make sure you're wrapping up any outstanding assignments.
And don't forget—Reading Days are scheduled for December 8 through December 10. Use this time to prepare for finals, which begin on December 11.
Over the weekend, our men's basketball team clinched a thrilling victory against the University of Chicago, edging them out 78...
2025-12-0101 minThoroughly ADHDChoose Meaning Over Mayhem: Enjoy the Holidays with ADHDSend us 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 pl...
2025-11-2307 minThoroughly ADHDLate, Lost, And Overwhelmed At WorkSend us 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• ref...
2025-11-1407 min
Lee Hacksaw HamiltonDodgers World Series Champs, MLB Free Agent Hot List, NFL Upsets, CFB Blowups, Aztecs, Lakers, SDFCWas that the greatest World Series of all time? The Dodgers climb back from a 3-2 deficit and win two on the road in Toronto to take home the trophy. Yoshinobu Yamamoto goes Superman to help Pantone 186 win it all. MLB Free Agent host list includes a laundry list of big names including Kyle Schwarber, Pete Alonso, Josh Naylor, Bo Bichette, Alex Bregman and Kyle Tucker. NFL Sunday Scoreboard - Chargers, Chiefs, Bills, Patriots, Vikings, Packers, Steelers, Bengals, Rams, Raiders, Seahawks. College Football Chaos with LSU, Auburn, Clemson, USC, Colorado. Aztecs in first place in Mountain West ahead of Boise...
2025-11-041h 52Thoroughly ADHDHow ADHD Shapes FriendshipsSend us 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• stren...
2025-10-2906 minThoroughly ADHDMasking, Manners, And Being YourselfSend us 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 an...
2025-10-2206 minThoroughly ADHDMorning momentum for ADHDSend us a textMornings don't have to be a willpower contest. Coach Alex Delmar shares a practical, ADHD-friendly plan to make mornings easier by doing the work at night, priming the brain in bed, and stacking cues that make getting up feel doable. Light, scent, water, music, and tiny rewards replace willpower with a plan you can repeat.• defining morning by your wake target• evening prep to cut decisions and reduce overwhelm• coffee scent and breakfast anticipation as cues• phone out of reach to prevent time loss• alarms and light to start t...
2025-10-1405 minThoroughly ADHDADHD Makes Getting Out of Bed Hard; Here's How to Fix ItSend us a textYour alarm goes off, your eyes open, and yet… you don’t move. That sticky space between awake and up isn’t laziness—it’s an ADHD friction zone shaped by dopamine dips, time blindness, and decision overload. I walk through the long‑term, “set it and mostly forget it” moves that make mornings more reliable: cutting the phone trap—charging outside the bedroom and scheduling blocks—then replace screen‑based alarms with physical clocks to keep attention on what matters. designing a realistic, timed morning routine anchored with visual prompts and a few small de...
2025-10-0705 minThoroughly ADHDFrom Tasks to Triumphs: How a Done List Builds Confidence and Momentum for ADHD BrainsSend us a textEver end the day feeling like your to-do list won? Let’s change that. We explore the done list—a simple, ADHD-friendly system that spotlights what you actually completed, improves self-concept, and builds real momentum toward bigger goals. Instead of chasing perfection, we focus on repeatable actions that set success in motion and the positive outcomes that follow.Here you'll find how to start and maintain a daily done list using any method that fits your brain—scribbles, photos, voice notes, or apps—and why logging in the evening promotes sleep. You’ll l...
2025-09-3008 minThoroughly ADHDWhen Good Habits Fall Apart: Getting Back on Track with ADHDSend us a textManaging ADHD effectively requires consistent systems, but sometimes even our best strategies collapse. Sometimes we mistakenly believe our success means we no longer need all our strategies. More often, external disruptions—from minor interruptions to major life changes require us to recalibrate our approach. During this adjustment period, chaos can reign. When this happens, we need to identify what's changed and shore up our foundations.• Sleep about 8 hours nightly and get morning sunlight to reset circadian rhythms• Prioritize nutritious eating with fruits, vegetables, healthy fats, and lean proteins• Incorporate daily ph...
2025-09-2306 minThoroughly ADHDWords That Work: The Language of ADHD ProductivitySend us a textWith ADHD, the words we use significantly impact our productivity. I explain four powerful language strategies that can transform how effectively we complete tasks.• Name tasks from the perspective of the final step (e.g., "send newsletter" instead of "write newsletter"), so you know when you're really done.• List specific components of complex activities to set yourself up for success.• Reframe boring tasks using gratitude language to shift your attitude and increase energy• Use verbal rewards to leverage the ADHD brain's love of reinforcement and increase motivation• Replace ne...
2025-09-1607 minThoroughly ADHDFinding Your Tribe with ADHDSend us a textHealthy relationships benefit our mental and physical well-being, but ADHD can make us susceptible to toxic relationships. We need to consciously seek supportive companions who raise the bar for us while avoiding people who take advantage or drag us down.• People with ADHD tend to trust too quickly and rush into relationships with the wrong people• Avoid black and white thinking by recognizing there are many points between "not a friend" and "best friend"• Curb the impulse to invest all energy in one person by making multiple connections• Take tim...
2025-09-1006 minThoroughly ADHDMore About Creating Your Personal ADHD Life Operations ManualSend us a textCreate an ADHD life operations manual to serve as an external "brain" to compile information and systems that keep you on track. This practical tool minimizes the negative impact of executive function difficulties while maximizing your ability to get things done.• Start with areas causing the most trouble or that you're motivated to improve• Finance organization can include payment charts, budget information, and receipt storage• Time awareness sections help combat time blindness with habit trackers and calendars• Consider including sections for household responsibilities, medical information, and self-care• Details of...
2025-09-0306 minThoroughly ADHDCreating Your ADHD Operations Manual: A System for Consistency and GrowthSend us a textEver wished your ADHD brain came with an instruction manual? Good news – you can create one yourself! Drawing from corporate best practices, a personal operations manual becomes the external structure your neurodivergent mind craves.The ADHD experience often means struggling with inconsistency, unclear expectations, and forgotten systems. We're constantly reinventing our approach because what worked yesterday might not work tomorrow. This episode introduces a transformative solution: documenting your personalized systems, motivations, and strategies in one accessible place.Your operations manual serves as a trusted companion through the fog of AD...
2025-08-2608 minThoroughly ADHDMastering Transitions: ADHD and Task SwitchingSend us a textSwitching attention appropriately with ADHD is a neurobiological challenge, not a matter of willpower, but concrete strategies can help make transitions smoother and less emotionally disruptive. The ADHD brain can easily get locked into hyperfocus, making it difficult to shift attention when needed.• External cues and structured routines like time blocking and posting schedules help remind you of upcoming tasks• Using timers with both visual and auditory cues compensates for the ADHD brain's unreliable internal clock and provides essential external signals for task transitions • Creating transition rituals—small, repeatable actions t...
2025-08-1908 minThoroughly ADHDNo More Midnight Tears: The 6-Question Technique That Gets Things DoneSend us a textThe Kipling Method (5 W's and an H) isn't just for writing and research—it's a powerful framework for helping ADHD brains complete work or school assignments and DIY or passion projects successfully. By answering six key categories of questions before starting any task, you can avoid midnight tears and self-recrimination when facing unfinished work and impossible deadlines.• Ask "who" questions to mitigate ADHD disorganization and take advantage of dopamine boosts from collaborating with others• Identify your phone-a-friend, emergency contact, potential partners, and body doubling options before beginning• Define exactly what the...
2025-08-1209 min
T.U.T — The Unwritten TeachingsTransforming Century-Old Buildings into Modern Cashflow Assets with Ale Oliver, Owner of Oliver PropertiesIn this episode, Raj sits down with Alex Oliver, the founder of Oliver Properties, a real estate investment and development company based in St. Louis. With a background in mechanical engineering and early exposure to entrepreneurship through his upbringing on a farm in Illinois, Alex transitioned into real estate during the 2008 financial crisis. Over the past 15+ years, he has grown his portfolio to over $100 million in assets under management and has become a leading figure in urban redevelopment, especially in downtown St. Louis.Alex shares his journey from house hacking and small multifamily deals to large-scale historic...
2025-08-051h 05Thoroughly ADHDEnvironment Affects Productivity: An ADHD Success Strategy for School and WorkSend us a textEver promised yourself that this school year or work period would finally be different with your ADHD? That familiar optimism quickly fades without concrete changes to your approach. As someone who struggled through school with undiagnosed ADHD—earning frequent D grades despite occasional flashes of brilliance—I've discovered that environmental modifications make all the difference between failure and success.Your physical workspace dramatically impacts how your ADHD brain functions. Create a portable "homework launch pad" caddy containing everything you need: timer, sticky notes, colored pencils, calculator, and other frequently-used supplies. This simp...
2025-08-0506 minThoroughly ADHDBuild Resilience to Stay Motivated with ADHDSend us a textResilience—the ability to recover from setbacks quickly and effectively—is essential for maintaining motivation, especially for those with ADHD who face additional challenges. • Building resilience starts with implementing practical strategies and structure that increase opportunities for success• Practice self-compassion by forgiving yourself for mistakes and celebrating effort• Remember that setbacks are normal and embrace a growth mindset• Research shows that dedicated practice, not just natural talent, leads to mastery• Analyze situations that don't work out rather than internalizing defeat• Focus on ADHD strengths like creativity, passion, empathy...
2025-07-2904 minThoroughly ADHDDon't Limit the Launch Pad to the Front DoorSend us a textEver felt the frustration of searching for everyday essentials when you're already running late? That's where the magic of launch pads comes in – but not just by your front door. As someone living with ADHD, I've discovered that expanding this simple organizational concept throughout my home has revolutionized my daily functioning and dramatically reduced my executive function demands.In this episode, I reveal how I've implemented specialized launch pads in multiple areas of my home – from my zombie-state morning coffee station to my streamlined getting-ready space that eliminates decision fatigue. T...
2025-07-2205 minThoroughly ADHDEmotional Waves: Navigating Discouragement with ADHDSend us a textManaging ADHD requires regulating emotions and building resilience, especially when discouragement threatens to derail our progress. While seeking external validation for our ADHD management efforts often leads to disappointment, the real benefits come from the improvements we experience in our own lives.• Use the STOP method for emotional regulation: Stop impulsive reactions, Take a breath, Observe thoughts without judgment, Proceed mindfully• Practice 7-11 breathing to physically calm your nervous system (inhale for 7, hold for 7, exhale for 11)• Acknowledge and label emotions without judgment to reduce their overwhelming power
2025-07-2205 minThoroughly ADHDYour ADHD is Hijacking Your Eating HabitsSend us a textDisordered eating is common among people with ADHD; it exacerbates our symptoms and contributes to the longevity gap where we tend to die younger than those without ADHD. People with ADHD need to establish external supports to maintain healthy eating habits due to weak interoception, which affects our ability to interpret hunger signals.• Set alarms to remind yourself to eat at consistent times• Prioritize protein and healthy fats which help you feel full longer and support brain health, and learn the appropriate serving size.• Limit simple carbohydrates and sugars but al...
2025-07-1507 minThoroughly ADHDAccountability: Your ADHD Brain's Productive Substitute for DisciplineSend us a textHaving ADHD doesn't mean you need more discipline; it means you need external motivation and structure. Accountability creates the urgency and external pressure that helps ADHD brains initiate and complete tasks.• ADHD brains struggle with internal motivation and executive functions (planning, prioritizing, initiating tasks)• Our dopamine system doesn't respond well to long-term or future rewards• Accountability works because it creates external deadlines and commitments to others• Find the right accountability partner who understands ADHD without judgment• Be specific with your goals and timeframes when setting up accountability systems
2025-07-0105 minThoroughly ADHDBreaking Free: ADHD and Limiting BeliefsSend us a textLimiting beliefs about ourselves stem from early experiences of criticism and misunderstanding of ADHD symptoms, but these harmful narratives can be rewritten with awareness, self-compassion, and consistent practice. The journey begins by identifying negative thought patterns and challenging their validity with evidence from past experiences that contradict these beliefs.• Building self-acceptance by reframing ADHD as a difference, not a deficit• Shifting perspective to see traits as strengths - distraction as curiosity, impulsivity as creativity• Cultivating self-compassion through kinder self-talk and challenging negative thoughts• Creating empowering beliefs by identifying personal...
2025-06-2405 min