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!

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    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
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    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

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    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
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    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 ...
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    8 mins
  • Why Am I Always at Odds With Myself? ADHD and the Tug-of-War Within

    Why Am I Always at Odds With Myself? ADHD and the Tug-of-War Within
    May 10 2025
    This is a free preview of a paid episode. To hear more, visit carmenauthenticallyadhd.substack.com

    In this deep-dive episode, Carmen explores the constant inner conflict many adults with ADHD experience—what psychology calls cognitive dissonance. It's that mental tug-of-war between what we intend to do and what we actually do, often amplified in ADHD brains due to emotional dysregulation, executive dysfunction, masking, and rejection sensitivity.

    Usin…
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    1 hr and 29 mins
  • The Journey of Understanding Your ADHD: Embracing the New Reality

    The Journey of Understanding Your ADHD: Embracing the New Reality
    May 9 2025

    Hi my friend and welcome or Welcome back to Authentically ADHD! I’m your host, Carmen, and today we’re diving deep into the journey of understanding ADHD, specifically from the perspective of those who’ve received a late diagnosis. The world of ADHD is vast, and when you’re diagnosed later in life, it can be like flipping a light switch in your brain – suddenly, everything makes sense, but there’s also a bittersweet grief over the years that could have been different. We’ll explore this journey, the grieving process for what could have been, and practical strategies to help you navigate your new reality. Let’s dive in."

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    38 mins
  • ADHD, Self-Trust, and Breaking Free from External Validation

    ADHD, Self-Trust, and Breaking Free from External Validation
    May 3 2025

    In this episode of Authentically ADHD, host Carmen explores the complex relationship between ADHD, self-confidence, and the constant need for external validation. For many adults with ADHD, self-worth has often been shaped by a lifetime of criticism, and this episode dives deep into how that reliance on others' approval can undermine self-trust. Carmen outlines why ADHDers tend to seek external validation and offers practical strategies for reclaiming control over self-evaluation.

    In the first segment, Carmen explains the concept of an external locus of evaluation and how ADHD can lead to an overwhelming reliance on others for reassurance. She shares relatable examples of how this pattern develops from childhood and its impact on adulthood. The episode then introduces the psychological mechanism of the complementary moral defense, which emerges as a response to repeated criticism and can lead to overworking, people-pleasing, and chronic self-criticism.

    Moving into the third segment, Carmen discusses why it's especially important for ADHDers to cultivate an internal locus of evaluation. Relying on internal validation not only promotes self-trust but also breaks the cycle of people-pleasing and constant doubt. The episode closes with seven actionable strategies to help ADHDers develop self-trust, including identifying core values, tracking small wins, practicing self-validation, and building self-compassion.

    Carmen encourages listeners to start small and shift from seeking external praise to trusting their own judgment. She leaves listeners with a hopeful reminder that their ADHD brains are wired for creativity and resilience, and self-trust is key to unlocking their potential.

    If today’s episode resonated with you, share it with someone who might benefit and consider leaving a rating & review to help Authentically ADHD grow.

    Show notes: https://www.canva.com/design/DAGjTbREIYI/sFGNEj879Ye4x_zWl-W76Q/view?utm_content=DAGjTbREIYI&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h8496660196

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    26 mins
  • 7 Types of Rest You Didn’t Know Your ADHD Brain Desperately Needs

    7 Types of Rest You Didn’t Know Your ADHD Brain Desperately Needs
    Apr 26 2025

    In this enlightening episode of Authentically ADHD, host Sunny Sparks takes us on a whimsical journey into the science and art of rest—especially tailored for those of us with ADHD. The episode kicks off with a warm welcome and a reminder that true self-care isn’t one-size-fits-all. Sunny introduces the “ADHD & Rest Tango,” explaining how the unique wiring of ADHD brains—characterized by altered dopamine dynamics, delayed sleep phase syndrome, and sensory overload—can make winding down a nightly challenge.

    The conversation then dives into the research behind why sleep can be so elusive, from our racing thoughts and creative bursts at midnight to environmental factors like blue light from screens. This sets the stage for exploring the “Seven Kingdoms of Rest”: physical, mental, emotional, sensory, creative, social, and spiritual. Each kingdom is described as a vital aspect of our well-being that needs its own form of rest to help balance our lives.

    Sunny offers a creative self-diagnostic tip by encouraging listeners to imagine their energy levels as a vibrant, multi-colored pie chart. By mapping daily activities to these seven types of rest, we learn how to identify which areas may be undernourished—transforming our self-care routine into an artful process of balance.

    To wrap up, the episode presents a practical 7-tip self-care segment, sharing real-life examples for each type of rest—from setting up a power nap schedule for physical rest to dedicating time for mindful sunrise moments for spiritual rest. Sunny concludes with an uplifting call-to-action to experiment with these strategies, reminding listeners that rest is not a luxury but a necessity for thriving with ADHD.

    Stay authentic, take time for each piece of your rest puzzle, and keep shining—even if it means burning the midnight oil sometimes!

    If today’s episode resonated with you, share it with someone who might benefit and consider leaving a rating & review to help Authentically ADHD grow.

    Show notes: https://www.canva.com/design/DAGjTbREIYI/sFGNEj879Ye4x_zWl-W76Q/view?utm_content=DAGjTbREIYI&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h8496660196

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    Thanks for reading! This post is public so feel free to share it.



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    35 mins
  • Understanding Anhedonia in ADHD

    Understanding Anhedonia in ADHD
    Apr 25 2025
    Understanding Anhedonia in ADHDBecause of the HIGH activity on my post about this, i am releasing this episode EARLY, SURPRISE DOPAMINE; your are welcome :) IntroductionWelcome back to Authentically ADHD, where we dive deep into topics that matter to those of us navigating life with ADHD. Today, we're exploring something that many of us can relate to, but we may be unaware of it, or are unable to explain it because its not talked about a ton, I heard about it in my new hyperfocus podcast/book by the ADHD adults UK/Unpacking ADHD by James Brown and Alex Connor & mrs AuDHD: and here it is’ anhedonia. We will talk about what it is, why we struggle and how it's more than just feeling down—it's a significant challenge that affects how we experience pleasure and joy in our daily lives.Segment 2: So, what exactly is anhedonia? According to neuroscience, it involves dysfunctions in the brain's reward system, particularly affecting the mesolimbic dopamine pathway. This pathway is crucial for experiencing pleasure and motivation. In ADHD, these dysfunctions can lead to a diminished ability to derive pleasure or reward from activities that were once enjoyable. This phenomenon can vary from mild to severe, impacting hobbies, social interactions, and even personal achievements. It's like life loses its vibrant hues, leaving everything in shades of gray.Types of Anhedonia: There are two primary types of anhedonia:Social Anhedonia: Difficulty finding pleasure in social interactions, leading to feelings of disconnection and isolation.Physical Anhedonia: Reduced pleasure from physical sensations, such as taste, touch, or sexual experiencesUnderstanding the ADHD Brain Reward SystemNeuroscience reveals that ADHD is closely linked to dysfunctions in the brain's reward system. Specifically, there's altered activity in the mesolimbic dopamine pathway, which plays a pivotal role in motivation, pleasure, and reinforcement learning. Dopamine, often referred to as the "feel-good" neurotransmitter, is crucial for signaling rewards and motivating behavior.This means that for those of us with ADHD, the experience of pleasure and the motivation to pursue rewarding activities can be fundamentally different. The reward circuits in our brains may not respond as effectively to everyday stimuli, making it challenging to experience and sustain pleasure from tasks and achievements that others find inherently satisfying.ADHD, Alexithymia, and Anhedonia: Exploring the OverlapLet’s quickly explore the intersections of ADHD with another mental health disorder, & the intriguing overlap between ADHD, alexithymia and anhedoniaUnderstanding Alexithymia and AnhedoniaAlexithymia refers to difficulties in identifying and expressing emotions. It's common among individuals with ADHD and can complicate emotional experiences, including the ability to recognize and respond to feelings of pleasure—known as anhedonia. Research indicates that these conditions often coexist, influencing how individuals perceive and process both positive and negative emotions.For many of us with ADHD, the combination of alexithymia and anhedonia can create a unique emotional landscape. It may be challenging to articulate our feelings or derive satisfaction from activities that once brought joy. This intersection underscores the complexity of ADHD beyond its core symptoms, impacting our emotional well-being and interpersonal relationships.Neuroscientific Insights[Narration]: Neuroscientific studies suggest that ADHD, alexithymia, and anhedonia share underlying neural mechanisms, particularly involving brain regions associated with emotion regulation and reward processing. Dysfunctions in these areas, such as the prefrontal cortex and limbic system, contribute to difficulties in emotional awareness and the experience of pleasure.[Carmen]: This neural overlap provides a deeper understanding of why individuals with ADHD may struggle with emotional expression and enjoyment. It's not just about behavior—it's rooted in how our brains process and integrate emotional and reward-related information.Impact on Daily LifeIn practical terms, the overlap of alexithymia and anhedonia can manifest in various ways. It may affect our ability to engage fully in social interactions, maintain meaningful relationships, and pursue personal goals with enthusiasm. Recognizing these challenges can empower individuals with ADHD to seek tailored support and strategies that address both emotional awareness and the capacity for experiencing pleasure.By acknowledging these intersections, we can better navigate the complexities of ADHD and cultivate resilience. Whether you're personally navigating these challenges or supporting someone who is, remember that understanding and empathy are key to fostering a supportive environment.The Impact of a Dysfunctional Reward SystemResearch suggests that individuals with ADHD may exhibit reduced dopamine activity in response to rewards, leading to difficulties...
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    18 mins