ADHD for Smart Ass Women with Tracy Otsuka
Health, Fitness & Longevity
About
Want to fall in love with your ADHD brain and make it work for you? Learn more about my patented program, Your ADHD Brain is A-OK Academy here : programs.tracyotsuka.com/signup * I have NEVER met an ADHD woman who wasn’t truly brilliant at something! This podcast, with nearly 7 million downloads, is for smart, high-ability ADD/ADHD (diagnosed or suspecting) women who see their symptoms as more positive than negative. If you want to fall in love with your ADHD brain and discover where your brilliance lies, this podcast is for you! * * ADHD for Smart Ass Women is globally ranked in the top one-tenth of one percent of all podcasts in the world on any subject. It’s streamed in more than 160 countries and is downloaded by more than 150,000 listeners every month. My book of the same name, published by HarperCollins/William Morrow, was recently honored by Amazon Editors as a Top 20 Best Nonfiction Book of 2024. * * I’m Tracy Otsuka, your host. I’m a lawyer, not a doctor, a lifelong learner, and a certified ADHD coach. I’m on a mission to change the conversation around ADHD because I believe it’s time to focus on the strengths that come with our unique brains. When I was diagnosed eight months after my son, my entire life finally made sense, yet all I read and heard about ADHD focused on what I should struggle with. What I discovered, though, was that my ADHD was responsible for some of my greatest strengths. * * Another thing we constantly hear is all the success stories about ADHD men, but no one talks about the women. This podcast is here to change that. ADHD women are my people, and I’m here to acknowledge, support, and cheer them on. My experience as an adult living with ADHD, along with my expertise, is regularly sought out by top-tier media, including Bloomberg, Forbes, CBS Mornings, ABC News Live, Inc., Prevention Magazine, Verywell Mind, ADDitude magazine, and The Goal Digger Podcast, etc. * * adhdforsmartwomen.com * * The content in this podcast is not intended to be a substitute for professional medical advice, diagnosis or treatment and does not constitute medical or professional advice. Never disregard professional medical advice or delay in seeking it because of anything you have seen or heard from Tracy Otsuka, her guests or this podcast.
Episodes
- EP. 383: It’s Not Your ADHD. It’s Your Nervous System with Liz Tenuto, The Workout Witch
In this episode, Tracy Otsuka speaks with Liz Tenuto about the nervous system, trauma, neurodivergence, and the challenges many ADHD women face. They discuss somatic healing and how helping the body feel safe can be a first step towards ac…
- EP. 382: What’s Really Behind RSD? with Dr. Shawn Horn Pt 2
In this episode, Dr. Shawn Horn discusses shame and rejection sensitive dysphoria (RSD) in the context of ADHD. She explains how ADHD can increase vulnerability to shame and differentiates between shame and guilt. The discussion also cover…
- EP. 381: Diagnosing Everyone but Herself with Psychologist Dr. Shawn Horn
Dr. Shawn Horn discusses how shame gets attached to ADHD early and how those experiences shape identity. She also touches on rejection sensitivity and nervous system dysregulation, explaining why healing starts with changing the story you…
- EP. 380: Smart, Capable… and Still Struggling with Friendship? Let’s Talk (with Caroline Maguire)
Caroline Maguire, author of "Friendship Skills for Neurodivergent Adults," discusses common friendship struggles experienced by adults with ADHD. She offers learnable strategies for building connections and understanding relationship dynam…
- EP 379: ADHD, Medication, and What Actually Works with Maggie Alexander, MS, PMHNP
Maggie Alexander, a psychiatric nurse practitioner, discusses ADHD, medication, and effective treatment strategies. She covers why stimulant medication may fail for some individuals, how to find the right dose, and the influence of labs, g…
- EP. 378: Tech is Stealing Your Attention. This Gives It Back with Dr. Nodira Khoussainova
Dr. Nodira Khoussainova, CEO of Focused Space, joins the podcast to discuss technology's impact on attention. She shares insights on body doubling and how her platform helps neurodivergent individuals improve focus.
- EP. 377: Decluttering and the ADHD Brain
This episode discusses how clutter affects individuals with ADHD. It covers why clutter builds up for ADHD brains, how it reinforces overwhelm, and provides simple ways to begin decluttering.
- EP. 376: Rethinking How We Learn (Because It’s Not Working) with Deena Kara Shaffer
This episode features Deena Kara Shaffer, who discusses effective learning strategies for individuals with ADHD. She covers the importance of sleep, chunking tasks, dispels myths about learning styles, and highlights tools like NotebookLM…
- EP. 375: You Get to Decide Who You Are
This episode discusses how individuals can identify and choose their values, and strategies for understanding motivation and taking action. It also covers how to approach tasks and build new habits, particularly for those with ADHD.
- EP. 374: You Don’t Need One System. You Need 100 with Dani Donovan
Dani Donovan, author of "The Anti-Planner," discusses why conventional organizational systems may not be effective for individuals with ADHD. She introduces a new approach that offers multiple strategies tailored to different emotional sta…
- EP. 373: Stories We Tell Ourselves (And About Each Other)
This episode discusses how the ADHD brain generates narratives and often invents scenarios, particularly when faced with uncertainty. Tracy Otsuka shares her experiences with this phenomenon during a recent move and explores the difference…
- EP. 372: Motherhood, Hormones, Trauma and Addiction with Dr. Anupriya Gogne
Dr. Anupriya Gogne, a board-certified addiction psychiatrist, joins the podcast to discuss ADHD and NVLD in adult women. She shares her personal diagnosis story and how she now treats pregnant and postpartum women with ADHD, addiction, and…
- EP. 371: When the Problem Isn’t You - It’s the System with Stephanie Ray
Tracy Otsuka and Stephanie Ray discuss why traditional systems and strategies may not work for neurodivergent individuals, particularly those with ADHD. They explore alternative approaches for learning, exam preparation, and career managem…
- EP. 370: When You Flip Your Lid: How to Let the Glitter Settle with Lyndsay Morris, M.ED.
In this episode, Tracy Otsuka talks with Lyndsay Morris, who was diagnosed with ADHD in adulthood. They discuss how to help ADHD brains learn and regulate, and why dysregulation in children is often treated as defiance instead of being sup…
- EP. 369: Why Everything Feels Unsatisfying
This episode discusses why individuals with ADHD might experience unsatisfying feelings despite constant stimulation. It explores dopamine regulation in the ADHD brain and offers practical ways to manage dopamine, including dopamine pauses…
- EP. 368: This Is What Alignment Feels Like with Clare Adams
Clare Adams, diagnosed with ADHD at 50, shares her journey of self-discovery and reinvention. She discusses effective ADHD strategies, emphasizing the importance of supportive environments and connection forgoing a "fix-it" mindset.
- EP. 367: You Can Be Right And Still Feel Miserable; The Emotional Cost of Needing to Be Understood
This episode discusses the emotional cost of needing to be understood, particularly for women with ADHD. It explores how rejection sensitive dysphoria and the nervous system contribute to overexplaining, and how to shift from chasing under…
- EP. 366: You Don’t Need a New Year. You Need a New Lens.
This episode discusses effective strategies for individuals with ADHD, emphasizing the importance of shifting one's perspective. It covers practical methods to manage rumination and catastrophizing, including mindfulness and the STOP skill.
- EP. 365: One Word, One Brain, One Damn Good Year
This episode discusses a different approach to New Year resolutions for ADHD brains, focusing on choosing one word to guide the year. The host explains the science behind this method and shares personal experiences that shaped her word for…
- Ep. 364: *Encore*: The Doctor Who Changed the ADHD Conversation
Tracy Otsuka welcomes Dr. Edward Hallowell to discuss ADHD. Dr. Hallowell shares insights into ADHD diagnosis, new research, and treatment, including the strengths and challenges of the ADHD brain. He also addresses why ADHD women have oft…
- EP. 363: The Dopamine Crush: ADHD, Longing, and Romantic Obsession
Amanda McCracken, an award-winning journalist and intimacy researcher, discusses ADHD and its impact on romantic obsession and limerence. She shares her personal experiences with how ADHD affected her relationships and attachment patterns.
- EP. 362: From RSD to Seeking Rejection: A Young Nurse’s ADHD Playbook
This episode features a 23-year-old ER nurse who shares her journey with ADHD, from a late diagnosis to embracing her brain in the chaotic environment of the emergency room. She discusses her experiences growing up with ADHD, learning to s…
- EP. 361: Gratitude Will Change Your Life
Tracy Otsuka explains how gratitude can be a physiological strategy for individuals with ADHD, impacting dopamine levels, focus, and emotional regulation. She details practical applications and the benefits of a gratitude practice for ADHD…
- EP. 360: What Women with ADHD Are Really Feeling (Dr. Dr. Gilly Kahn Explains)
Dr. Gilly Kahn, who has a Master's in Experimental Psychology and a Ph.D. in Clinical Psychology, discusses common experiences for women with ADHD. She explores why women are often misdiagnosed and how emotional dysregulation impacts those…
- EP. 359: How ADHD Brains Write (and Why the Rules Don’t Work for Us)
This episode features Susanne Schotanus, an ADHD writing coach, who discusses how individuals with ADHD can approach writing effectively. She explains why traditional writing rules often do not work for those with ADHD and offers alternati…
- EP. 358: Sit, Stay, Breathe: ADHD Brilliance in Dog Training with Devene Godau
In this episode, Devene Godau, a certified professional dog trainer with ADHD, shares insights on dog training methods that are effective for neurodivergent owners. She discusses the importance of communication, connection, and how dog tra…
- EP. 357: Seeing Is Freeing: Dr. Kalaki Clarke on ADHD Without Shame
Dr. Kalaki Clarke shares her personal journey with ADHD, including her diagnosis during medical residency and her subsequent work in advocating for other physicians with ADHD. She also explains her CAT method for turning struggles into str…
- Episode 356: The Science of Memory and ADHD with Dr. Daniella Karidi
Dr. Daniella Karidi, a researcher specializing in memory and ADHD, discusses why memory fails in ADHD brains and what strategies can be used. She also shares her personal experience with late diagnosis and advocating for better understandi…
- EP. 355: Heartbreak, Rejection, and ADHD: A Survival Guide (with Kiersten Lyons)
Kiersten Lyons, an actress with a late ADHD diagnosis, shares her personal story of heartbreak and rejection. She and Tracy discuss how ADHD impacts rejection sensitivity and the struggles creative women with ADHD face in industries requir…
- EP. 354: Why Burnout Conversations Fail Without Neurodiversity with Nicole Bela
Nicole Bela joins Tracy Otsuka to discuss burnout, neurodiversity, and why traditional workplace strategies may not work for neurodivergent individuals. They explore how unmasking ADHD can lead to better leadership and inclusion in profess…
- EP. 353: Why Career Clarity Is Non-Negotiable for ADHD Brains with Shell Mendelson
Shell Mendelson, author of Unlock Your Career Path and creator of the Career Galaxy framework, discusses career clarity for neurodivergent adults. She explains why traditional career assessments may not work for individuals with ADHD and h…
- EP. 352: AI, Delegation, and ADHD: Work Smarter, Stress Less with Skye Waterson
Skye Waterson joins Tracy Otsuka to discuss ADHD, AI, and delegation. They cover why traditional productivity advice often fails for ADHD brains and how to use AI for delegation to reduce stress and improve workflow.
- EP. 351: Regulation Before Education: Why Calm Brains Learn Best with Meg Schofield
Meg Schofield, an expert in special education, shares her journey with ADHD and emphasizes the role of regulation in learning. She discusses how sensory-based yoga and trauma-informed education transformed her classroom and helped students…
- EP. 350: Mental Mindfields: RSD, Overthinking, and the Trap of Feeling Judged
In this episode, Tracy Otsuka shares a personal story about facing ADHD challenges. She introduces an analogy to explain how various ADHD struggles are interconnected and provides strategies for addressing them.
- EP. 349: Master the Mundane: Household Scheduling for ADHD Moms
Amy Marie Hann, author of "Master the Mundane," joins Tracy Otsuka to discuss household scheduling for ADHD mothers. They explore the challenges of traditional parenting advice for ADHD families and strategies for managing daily routines.
- EP. 348: Doing It Differently: ADHD, Autism & Rewriting the Script for Our Kids with Natasha M. Nurse, Esq.
Natasha M. Nurse, Esq. discusses her diagnosis with autism and ADHD at 37 and how she applies her neurodivergent perspective to support other learners. She shares her experiences with traditional education, hyperfocus, and parenting a neur…
- EP. 347: Barbara Baskin on Dating After 60 with ADHD
Barbara Baskin joins Tracy Otsuka to discuss her life with ADHD, including her career, raising a family, and her decision to move to New York City and begin online dating at 60. They explore how she built a successful career and reinvented…
- EP. 346: How Justine Glaser turned sensory chaos into creative genius
Justine Glaser, who has ADHD and synesthesia, shares her journey of turning sensory chaos into creative genius. She discusses founding Blue Midnight Music and Colors by Midnight, and how she uses her distinct way of experiencing the world…
- EP. 345: Stop Apologizing and Start Asking with Lucia Kanter St. Amour
Lucia Kanter St. Amour, a negotiation expert and author, joins Tracy Otsuka to discuss effective negotiation strategies for women with ADHD. They explore how ADHD-related traits, often perceived as challenges, can be reframed as powerful a…
- EP. 344: What to Do When You Feel Stuck
This episode discusses why ADHD women often feel stuck, emphasizing that change can be difficult even with access to various tools. Tracy Otsuka explains that ADHD is an identity problem, not a discipline problem, and discusses how to shif…
- EP. 343: Raising Emotionally Safe Kids After Domestic Abuse with Dr. Shafer Stedron
Dr. Shafer Stedron joins Tracy Otsuka to discuss her personal experiences with domestic abuse and how she reclaimed her story. They also explore the topic of ADHD in the medical field and Dr. Stedron's children's book, "The Boy and His Bri…
- EP. 342: Not Done Yet: Redefining the Third Act with ADHD with Sandy Reynolds
Sandy Reynolds discusses conscious aging and ADHD in women. The conversation explores reframing aging as gaining wisdom and embracing neurodivergence in later life.
- EP. 341: Friendship, ADHD, and Building a Kinder Workplace
Meral Alizada, founder of Results of Kindness (ROK), joins Tracy Otsuka to discuss building workplaces that support and celebrate neurodivergent talent. They explore Meral's "Genius Retention" program, which focuses on integrating kindness…
- EP. 340: AI, Intuition, and the ADHD Advantage with Muxin Li
Muxin Li explores the benefits of ADHD in the context of AI and future work. She explains how neurodivergent thinking, intuition, and creativity are valuable assets, and discusses tools for managing cognitive overload.
- EP. 339: The Science of Feeling Better Without Fixing Yourself with Julia Hotz
Julia Hotz, author of "The Connection Cure," discusses social prescribing and its potential to improve well-being, particularly for individuals with ADHD. She explores how connection-based activities can offer benefits similar to tradition…
- EP. 338: ADHD and Pregnancy: What No One Tells You
This episode discusses ADHD and pregnancy, including hormonal impacts, medication considerations, and postpartum experiences. Dr. Kalin Johnson shares her personal experience with ADHD, autism, PTSD, and hypermobile Ehlers-Danlos Syndrome…
- EP. 337: Internal Family Systems for ADHD Women: Less Shame, More Clarity
This episode features Vanessa Gorelkin and Tracy Otsuka discussing Internal Family Systems (IFS) for women with ADHD. They explore how IFS can help manage emotional dysregulation, reduce shame, and foster self-compassion to create emotiona…
- EP. 336: Nancy Shapiro on ADHD, Leadership, and Her Legacy at the GRAMMYs
In this episode, Nancy Shapiro, a former senior executive at the GRAMMYs, discusses her experiences navigating ADHD throughout her 33-year career in the music industry. She talks about leadership, resilience, and how ADHD can both fuel and…
- EP. 335: Healing the ADHD–Trauma Burnout Loop with Dr. Lorre Laws
Dr. Lorre Laws joins Tracy Otsuka to discuss how trauma and ADHD can intertwine, particularly in women. They explore the nervous system's role in attention and emotion and how healing can begin with simple practices like breath and awarene…
- EP. 334: Why Crafting Isn’t Cute—It’s Critical with Vickie Howell
In this episode, Vickie Howell, diagnosed with ADHD at 51, shares her experience with crafting as a critical tool for focus and self-regulation. She discusses the connection between fiber arts and mental well-being, and how creativity can…