Welcome to Season 31 of Taking Control: The ADHD Podcast! In this episode, Pete and Nikki kick off the Back-to-School Series for college students with ADHD by tackling one of the most essential—and overwhelming—skills for academic success: planning. From understanding the logic of a syllabus to building an ADHD-friendly workflow using calendars, task managers, and learning management systems, this episode is packed with practical, real-world strategies to help students plan smarter, not harder.

You’ll learn how to create your “College Workbox,” build semester-overview tools, and develop weekly and daily habits that support executive function and reduce academic stress. Pete also brings in insights from his experience as a former university faculty member to help students understand what instructors actually notice—and what they don’t. Whether you’re starting your first year or returning to campus as an adult student, this is your guide to planning a semester that works for your brain.

Links & Notes

• Support the Show on Patreon
• Dig into the podcast Shownotes Database

• (00:00) - Welcome to Taking Control: The ADHD Podcast
• (02:43) - College Planning
• (05:26) - The College Workbox
• (14:52) - The Syllabus

🎓 College Coaching for ADHD Students is Now Enrolling!

Starting college with ADHD? Don’t go it alone. At Take Control ADHD, we offer two personalized coaching options to help students thrive both academically and emotionally. The Roadmap Planning Package includes two pre-semester strategy sessions to build custom calendars, break down big assignments, and create ADHD-friendly systems for success. For ongoing support, our Weekly Coaching Package offers one-on-one accountability throughout the semester to stay focused, flexible, and in control.

Learn more and find the right fit at https://takecontroladhd.com/college.

In this bonus drop for all listeners, Pete and Melissa peel back the curtain on their personal email habits—and how ADHD continues to complicate even the simplest message. This is the fifth installment in the ongoing email challenge (the first four were re-released to Patreon earlier this year), and it’s a rich mix of confession, coaching, and curiosity.

We recap where the challenge began in 2018 and what we’ve learned since then:

• How triage habits evolve (and fail) over time
• The mental and emotional load of email procrastination
• The shame spiral of watching your unread count climb into oblivion

Then we shift into what’s new:

• Melissa’s accidental inbox apocalypse
• Pete’s haunted January shame project
• Tools that actually reduce friction: Gmail + Gemini, Superhuman, Spark, and a candid look at Mailbird
• AI’s promise in cutting through clutter without replacing your brain
• The challenge of confusing your workbox with your inbox

Melissa is launching a personal email rehab project and will be posting updates in Patreon for Deluxe members and above. Pete’s committing to finally clearing out that January shame stack. And together, they’re setting the stage for a December follow-up episode—because this work isn’t one-and-done, it’s ongoing.

🧠 Key Takeaways:

• Triage isn’t the problem—action is.
• Email should be emotion-free (but often isn’t).
• AI isn’t the enemy—it might just be the assistant we’ve always needed.
• If you feel bad about your email habits, you’re not alone—and that doesn’t mean you’re broken.

📌 Links Mentioned:

• Superhuman
• Spark Email
• Mailbird
• Gmail + Gemini

• (00:00) - The Email 2025 Update!
• (05:15) - The Season Recap
• (07:27) - Where are you now?
• (15:52) - What did we not tackle?
• (28:39) - The Inbox and The Workbox

🎓 College Coaching for ADHD Students is Now Enrolling!

Starting college with ADHD? Don’t go it alone. At Take Control ADHD, we offer two personalized coaching options to help students thrive both academically and emotionally. The Roadmap Planning Package includes two pre-semester strategy sessions to build custom calendars, break down big assignments, and create ADHD-friendly systems for success. For ongoing support, our Weekly Coaching Package offers one-on-one accountability throughout the semester to stay focused, flexible, and in control.

Learn more and find the right fit at https://takecontroladhd.com/college.

It’s summer rebroadcast season! Ok, let's get this out of the way: We're big fans of You Need a Budget. Like, huge fans. Massive, life-changing kind of product fans. So you can imagine that we're a bit beside ourselves this week.

See, for someone who has had struggles with money in the past, discovering a tool that has the capacity to rewire your brain around budgeting and spending is a pretty big deal™. That's YNAB, a budgeting tool like no other. Even better, while the team had not intention to make a budgeting tool that can work for folks with ADHD brains, for a lot of us, they did just that.

Jesse Mecham is the Founder of YNAB and personal finance expert. He hosts the You Need A Budget Podcast, the Beginning Balance Podcast and is the Wall Street Journal best-selling author of the book of the same name, You Need A Budget. The Smart Money Mama herself, Chelsea Brennan, introduced us to YNAB in 2020 and the tool quickly landed at the top of our list of favorite, life-changing services, so Jesse is here not only as a budgeting guy we think you might like to meet, but because we are legit fans.

YNAB isn't a sponsor of this show, but we encourage you to visit right away and sign up for their 34-day free trial and see how it works for you.

• (00:36) - Welcome to The ADHD Podcast
• (03:20) - Support the Show: Become a Patron at Patreon.com/TheADHDPodcast
• (06:21) - Introducing Jesse Mecham
• (13:37) - The Tenses of Money
• (16:37) - The Four Rules
• (17:35) - 1. Giving Every Dollar a Job
• (20:39) - 2. Embrace your True Expenses
• (25:45) - 3. Role with the Punches
• (26:57) - 4. Aging Your Money
• (30:07) - The Elusive Emergency Fund
• (33:27) - What if you hate "Budgeting"
• (34:57) - Your Credit Card and You
• (39:23) - What if you're overwhelmed?
• (43:11) - YNAB as a Couple
• (46:26) - Kids

🎓 College Coaching for ADHD Students is Now Enrolling!

Starting college with ADHD? Don’t go it alone. At Take Control ADHD, we offer two personalized coaching options to help students thrive both academically and emotionally. The Roadmap Planning Package includes two pre-semester strategy sessions to build custom calendars, break down big assignments, and create ADHD-friendly systems for success. For ongoing support, our Weekly Coaching Package offers one-on-one accountability throughout the semester to stay focused, flexible, and in control.

Learn more and find the right fit at https://takecontroladhd.com/college.

It’s summer rebroadcast season! We all have that one project—the thing we swore we’d get done before the end of summer. Whether it’s clearing out a garage, taming your inbox, or finally tackling that closet of doom, this episode is your nudge to pick a project and actually finish it.

Nikki and Pete walk through how to choose the right project (hint: it should matter to you), how to break it into manageable steps, and how to stay intentional through the planning and execution process. They cover tools, strategies, scheduling, and the power of visualizing your “after” moment. Plus, they unpack the ADHD hurdles that can get in the way—and how to overcome them.

Want to share your One Project? Post it in the Discord and we’ll check in with you!

🎓 College Coaching for ADHD Students is Now Enrolling!

Starting college with ADHD? Don’t go it alone. At Take Control ADHD, we offer two personalized coaching options to help students thrive both academically and emotionally. The Roadmap Planning Package includes two pre-semester strategy sessions to build custom calendars, break down big assignments, and create ADHD-friendly systems for success. For ongoing support, our Weekly Coaching Package offers one-on-one accountability throughout the semester to stay focused, flexible, and in control.

Learn more and find the right fit at https://takecontroladhd.com/college.

It's Summer Rebroadcast Season! If you’re a well-practiced student, you probably have your own system and set of practices for doing that job. Taking notes, studying, preparing projects, taking exams ... you know what works for you, right?

It turns out, it’s pretty easy to develop a false sense of security in our own systems to the point that they might not actually be helping you do the real work of being a student. This week on the show, we offer the timeline for effective study habits — originated at the University of Arkansas — a simple, straight-forward process to help you learn to study effectively and deliver the results you want.

Links & Notes

• Timeline for Effective Study Habits (PDF)
• Anki Flashcards
• Quizlet

Notetaking

I know, these are both iPad Pro focused, but I encourage you to watch them for process, not technology, if you’re thinking about how to engage in material.

• 🎥 Samuel Suresh: “How I Take Notes with My iPad Pro in Lectures”
• 🎥 Ali Abdaal: “How I take notes on my iPad Pro in medical school”

Zettlecasten

If you’re not on the market for a new note-taking system, do not click on these links. There be monsters! If you’re embarking on any sort of research — and you have fun with this kind of stuff — you might just find Zettlekasten and some of the software tools that enable it really exciting.

• 🎥 Shu Omi: “Zettlekasten Note-taking Method: Simply Explained”
• 🎥 Shu Omi: “How to take Smart Notes in Roam Research”
• 🎥 Curtis McHale: “Getting Started with a Zettlecasten System”
• 🎥 Curtis McHale: “What Makes a Good Zettlekasten Note”
• 👨‍💻 Roam Research
• 👨‍💻 Obsidian

• (00:00) - Welcome to The ADHD Podcast
• (01:53) - Support the Show: Become a Patron!
• (03:39) - The Timeline for Effective Study Habits
• (05:32) - Before Class
• (08:56) - During Class
• (11:28) - One Note-taking Strategy: Zettlekasten
• (16:14) - During Class... some more
• (20:02) - After Class
• (23:02) - The Exam

🎓 College Coaching for ADHD Students is Now Enrolling!

Starting college with ADHD? Don’t go it alone. At Take Control ADHD, we offer two personalized coaching options to help students thrive both academically and emotionally. The Roadmap Planning Package includes two pre-semester strategy sessions to build custom calendars, break down big assignments, and create ADHD-friendly systems for success. For ongoing support, our Weekly Coaching Package offers one-on-one accountability throughout the semester to stay focused, flexible, and in control.

Learn more and find the right fit at https://takecontroladhd.com/college.

Join Pete and Nikki this week as they dive into the world of planning tools, focusing on the concepts of "inboxing" and "workboxing” from their new book, Unapologetically ADHD. They explore the challenges of managing the constant influx of information and tasks that come with ADHD, emphasizing the importance of a systematic approach.

Nikki and Pete discuss the common struggle of finding the "perfect" tool, acknowledging the allure of shiny new apps and planners. They encourage listeners to shift their focus from finding a magical solution to developing a personalized system that works for them. This involves viewing tools as part of a cohesive whole rather than isolated entities.

The conversation takes a turn as they explore the role of impulsivity in planning. They introduce the concept of strategically introducing "friction" to combat impulsive decision-making, particularly when it comes to adopting new tools or systems. This involves setting up personal commitments and boundaries to prevent ADHD tax-inducing purchases.

Tune in to discover practical strategies for managing inboxes, optimizing work time, and navigating the world of planning with ADHD. Pete and Nikki offer valuable insights and actionable advice to help listeners find a system that brings calm and control to busy lives.

Links & Notes

• Available Now: Unapologetically ADHD by Nikki Kinzer and Pete Wright
• Dig into the podcast Shownotes Database

• (00:39) - Welcome to Taking Control: The ADHD Podcast
• (03:21) - The Workbox
• (07:47) - Inboxing
• (12:09) - Members: This is the part where Pete hurt his ankle.
• (13:35) - Key Principles of Inboxing
• (15:37) - Workboxing
• (26:07) - Managing Impulsivity
• (31:19) - Breaking Down Myths

🎓 College Coaching for ADHD Students is Now Enrolling!

Starting college with ADHD? Don’t go it alone. At Take Control ADHD, we offer two personalized coaching options to help students thrive both academically and emotionally. The Roadmap Planning Package includes two pre-semester strategy sessions to build custom calendars, break down big assignments, and create ADHD-friendly systems for success. For ongoing support, our Weekly Coaching Package offers one-on-one accountability throughout the semester to stay focused, flexible, and in control.

Learn more and find the right fit at https://takecontroladhd.com/college.

Time and ADHD, they’re just not great bedfellows Just as soon as time’s wind is at your back and you feel like the world is opening up to you, it can turn and make hours feel like days. We’re talking about the messy and inconsistent nature of time as we continue our exploration of our new book, Unapologetically ADHD (which you can order right here!)

Pete introduces the idea of time as an antagonist for individuals with ADHD, comparing it to a complex villain with a rich backstory. But it’s still a villain. And you know who does villains well? The Good Place, that’s who.

We emphasize the importance of recognizing and accommodating the fluid nature of time for individuals with ADHD, urging you to embrace strategies that align with your unique experiences. We highlight the significance of self-compassion and understanding in navigating the challenges of "ADHD time," encouraging you to find humor and acceptance in your relationship with time.

Links & Notes

• The Good Place (TV show)
• Jeremy Bearimy (Know Your Meme)
• Dig into the podcast Shownotes Database

• (00:51) - Welcome to Taking Control: The ADHD Podcast
• (03:39) - Get Unaplogetically ADHD! https://takecontroladhd.com/adhdbook
• (05:28) - The ADHD Time Zone

🎓 College Coaching for ADHD Students is Now Enrolling!

Starting college with ADHD? Don’t go it alone. At Take Control ADHD, we offer two personalized coaching options to help students thrive both academically and emotionally. The Roadmap Planning Package includes two pre-semester strategy sessions to build custom calendars, break down big assignments, and create ADHD-friendly systems for success. For ongoing support, our Weekly Coaching Package offers one-on-one accountability throughout the semester to stay focused, flexible, and in control.

Learn more and find the right fit at https://takecontroladhd.com/college.

We spend a lot of time building gates and systems to protect ourselves from distraction of ADHD. But, what might we be losing at the expense of saying No? This week on the show, Pete talks about control and ADHD. Spinning off of the concept of Margin as discussed by Shawn Blanc and Richard Swenson before him, what does it mean for ADHD when our systems and processes that we use to protect ourselves and our focus cause us to run out of margin in our lives and run headlong into a broader world that doesn’t understand us?

Links & Notes

Thank you for supporting The ADHD Podcast on Patreon!

Giving up Control at Work — Shawn Blanc

Margin from The Focus Course — Shawn Blanc

Margin: Restoring Emotional, Physical, Financial, and Time Reserves to Overloaded Lives_ by Richard Swenson

🎓 College Coaching for ADHD Students is Now Enrolling!

Starting college with ADHD? Don’t go it alone. At Take Control ADHD, we offer two personalized coaching options to help students thrive both academically and emotionally. The Roadmap Planning Package includes two pre-semester strategy sessions to build custom calendars, break down big assignments, and create ADHD-friendly systems for success. For ongoing support, our Weekly Coaching Package offers one-on-one accountability throughout the semester to stay focused, flexible, and in control.

Learn more and find the right fit at https://takecontroladhd.com/college.