Authentically ADHD with Carmen cover art

Authentically ADHD with Carmen

Authentically ADHD with Carmen

By: Where the chaos of ADHD meets self-acceptance growth and a whole lot of authenticity
Listen for free

About this listen

 Hi! I'm Carmen, a late-diagnosed ADHDer, ADHD life coach, and early childhood special education teacher who wants to spread awareness, relate to other ADHDers, and have fun while talking and learning about the difficulties, awesomeness, and new research behind the neurodiverse ADHD brain. ARE YOU READY?? Let's get started!

carmenauthenticallyadhd.substack.comCarmen Irace Hygiene & Healthy Living Personal Development Personal Success Psychology Psychology & Mental Health
Episodes
  • Dopamine Dilemma: Understanding the ADHD Reward System

    Dopamine Dilemma: Understanding the ADHD Reward System
    May 17 2025

    In this episode we talk about, this vicious cycle of avoidance, guilt, and stress is not your fault — it’s rooted in the neurobiology of ADHD. But understanding this gives us the power to break the cycle. We don’t have to rely on guilt or punishment to motivate ourselves. Instead, we can focus on what works for our unique brain wiring: creating environments that are stimulating, breaking tasks into small chunks, and using rewards to trigger dopamine. Let’s stop the self-blame and start embracing strategies that actually work for us. Stay tuned for more tips on how to hack your brain’s reward system!

    Follow me:

    Linktree:

    https://linktr.ee/carmen_irace

    Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1

    Show Notes: https://www.canva.com/design/DAGkhRDDp_g/n_wEu8tOjZtTxJfnO_i6Zw/view?utm_content=DAGkhRDDp_g&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h285a2c67ef



    This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit carmenauthenticallyadhd.substack.com/subscribe
    Show More Show Less
    33 mins
  • Understanding ADHD and Executive Functions: The Neuroscience Explaining a Very Common Disorder

    Understanding ADHD and Executive Functions: The Neuroscience Explaining a Very Common Disorder
    May 17 2025

    In this episode of Authentically ADHD, host Carmen explores the neuroscience behind ADHD and executive functions—those critical mental processes essential for managing daily life tasks. Executive functions are described humorously as the "backstage crew" of the brain, responsible for working memory, planning, emotional regulation, inhibition, time management, and flexibility, largely governed by the prefrontal cortex.

    Carmen explains that in ADHD brains, this control center operates differently—not broken, just wired uniquely. Scientific research highlights reduced activity and delayed maturation in the ADHD brain’s prefrontal cortex, impacting motivation, memory, and time perception. She emphasizes this difference isn't laziness but a genuine neurological divergence.

    Common struggles for ADHDers include task initiation, emotional dysregulation, impulsivity, organization, and follow-through. Each challenge is backed by neuroscience, explaining phenomena like "neurological inertia" preventing task initiation and hyper-reactive emotional responses due to amygdala sensitivity.

    The episode provides seven ADHD-friendly coping strategies:

    * Break tasks into smaller pieces for manageable wins.

    * Use visual timers to combat time blindness.

    * Externalize your brain with organizational tools.

    * Create dopamine routines by pairing boring tasks with rewards.

    * Incorporate physical activity to boost dopamine and executive function.

    * Try body doubling to enhance accountability and focus.

    * Practice self-compassion to counteract shame and enhance motivation.

    Carmen concludes with a supportive message: ADHD isn’t a defect, but a different brain wiring deserving of understanding, compassion, and tailored strategies.

    Linktree:

    https://linktr.ee/carmen_irace

    Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1

    Show Notes: https://www.canva.com/design/DAGkcF-oJ0c/QlnFe1TUeai81KEgL_O7Lw/view?utm_content=DAGkcF-oJ0c&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h5d32038d67



    This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit carmenauthenticallyadhd.substack.com/subscribe
    Show More Show Less
    25 mins
  • When the Brain Shuts Down: Understanding ADHD Energy Collapses

    When the Brain Shuts Down: Understanding ADHD Energy Collapses
    May 10 2025
    Ever felt like someone pulled your battery out mid-sentence? One minute you’re go-go-go, and the next—you’re a human puddle on the couch, brain offline, soul buffering. That, my friend, is an ADHD energy shutdown—a deeply misunderstood, very real experience where our nervous system essentially throws up the "Closed for Business" sign.🎧 Segment 1: What Is an Energy Shutdown in ADHD? Welcome back to Authentically ADHD! I’m your host, Carmen, and today we’re digging into something that hits so close to home, it might as well be wearing your favorite hoodie and lying face down on your couch—yep, we’re talking about ADHD energy shutdowns.So what exactly is an energy shutdown? Well, it’s not just being “tired” like neurotypical tired. This is the full-system neuro-funk, where your brain and body essentially go: “We’re done here.” It’s like someone pulled your internal plug while you were mid-task.You might feel:* Mental fog (what’s your name again?)* Emotional numbness or sensory overwhelm* Physical heaviness, like trying to walk through molasses* Inertia so strong that even brushing your teeth feels like a boss battleThis can look like:* Doom-scrolling with no end* Zoning out during conversations* Staring at the ceiling, unable to move* Full-blown dissociation or sensory withdrawalThis isn’t laziness. It’s a neurological shutdown. And guess what? There’s solid science explaining why this happens.🧠 Segment 2: The Neuroscience of Shutdowns Let’s pop the hood and check what’s happening in the ADHD brain during a shutdown, shall we?🔬 1. Executive OverloadThe prefrontal cortex—the part responsible for planning, focus, regulation—works harder and less efficiently in ADHD brains. When overloaded, it can’t process tasks properly and eventually hits a point of collapse. Think of it as a CPU that overheats without a cooling fan.🧪 2. Dopamine DeficiencyDopamine is like the brain’s fuel for motivation and sustained effort. ADHDers have lower dopamine activity in key regions like the striatum and prefrontal cortex. Without dopamine, your “go system” has no gas—and the engine stalls.🌡️ 3. Autonomic Nervous System FlipWe often live in “fight, flight, or fawn” mode thanks to chronic hyperarousal. Over time, this leads to nervous system fatigue and a drop into the parasympathetic “freeze” state—shutdown.📉 4. Interoception ConfusionResearch shows many ADHDers struggle with interoception—that’s your ability to sense what’s happening inside your body. This means we don’t notice we’re exhausted or stressed until our body has already short-circuited.🧠 5. Emotional Labor & MaskingIf you’re constantly masking symptoms, pretending you’re fine, or navigating neurotypical spaces, that drains cognitive and emotional resources. Boom—shutdown.🚨 Segment 3: What Triggers an ADHD Shutdown? Alright, so what’s pulling the plug on our energy?🧠 1. Decision FatigueADHD means more micro-decisions daily—what to eat, where to start, how to prioritize. Every tiny choice eats executive fuel.🌪️ 2. Task Switching + Mental ClutterJumping between tabs, emails, and conversations creates context switching overload. That’s exhausting for the neurotypical brain—now imagine ours.📣 3. Sensory OverwhelmNoises, lights, textures, smells. ADHD often overlaps with sensory processing differences, and overstimulation can fast-track a full shutdown.🙃 4. Rejection & Emotional SpiralsOne misunderstood text or a tone from your boss? BOOM. Emotional dysregulation + rejection sensitivity = “Why even try?”🎭 5. Hyperfocus HangoversYes, we can hyperfocus. But it’s often unregulated, and once the dopamine high crashes—so do we.🧰 Segment 4: Five Research-Backed Coping Strategies Let’s get practical—because while energy shutdowns are real, they’re not unbeatable. Here are five science-backed ways to cope, before, during, and after:🔄 1. Practice “Pre-Loading” with TransitionsBefore moving to a new task, give yourself intentional pause: 5 minutes to close tabs, breathe, or stretch. It allows your brain to reset instead of crashing between tasks.🧠 Backed by research on cognitive offloading and task switching fatigue (Monsell, 2003).🍽️ 2. Fuel Your Body & BrainEat protein + complex carbs every 3–4 hours. Low blood sugar mimics burnout and triggers shutdowns.💡 ADHD brains burn more glucose (Haacke et al., 2015) especially when trying to regulate executive function.🪫 3. Build “Low-Demand Recovery Time” Into Your DaySchedule blank time—not productivity time—just nothing. Think quiet walks, music, or a nap. This supports parasympathetic nervous system regulation and prevents sensory overload.🌿 Polyvagal Theory (Porges, 2011) shows us how necessary “safety signals” are for nervous system recovery.🧩 4. Name & Track Your Shutdown PatternsUse a journal or app to track when shutdowns happen. What were ...
    Show More Show Less
    8 mins

What listeners say about Authentically ADHD with Carmen

Average Customer Ratings

Reviews - Please select the tabs below to change the source of reviews.

Audible.com.au reviews

Amazon Reviews
No Reviews are Available
In the spirit of reconciliation, Audible acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.