0:01

Welcome to another episode

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of ADHD Women's Wellbeing

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Wisdom, little short bite-sized

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pieces of wisdom that

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I've curated from all the many, many

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episodes that have been recorded over this

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time. And I really hope that this

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short insight will help you on the

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week ahead. So today

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I am sharing with you some ADHD

0:22

Women's Wellbeing Wisdom with Karen Broder. Now,

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Karen was a guest of mine way

0:28

back at the very beginning of this podcast,

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but there's still so much wisdom there. And

0:32

we talk about movement. We don't talk about

0:34

exercise. We talk about the power of movement

0:37

to help boost our

0:39

dopamine in a healthy way and to

0:41

be able to sort of reclaim our

0:43

wellbeing using the power of movement. So

0:46

it's just being able to access

0:48

different ways of looking at movement

0:50

exercise so we can reframe it

0:53

so it's not sort of this kind of like,

0:55

oh, a necessity. And it weighs us

0:57

down. It's this sort of dread. It's actually being able

0:59

to invite a fun way

1:01

of moving our body, recognizing

1:04

what it's doing to our mental wellbeing and embracing

1:06

it to help with our ADHD. So

1:09

let's take a listen to this week's

1:11

shorter episode with Karen Broder. This

1:14

is what I coach on in my programs

1:16

and in my community is this

1:19

term called your movement flow. And what

1:21

I describe it as is finding

1:23

some form of movement that

1:26

so intently incorporates your body and your

1:28

brain at the same time that

1:31

everything goes quiet. Your mind

1:33

is really just focused on what's happening

1:35

in the moment. And it doesn't even

1:37

have a chance to ping around to

1:40

different, different thoughts or different things. It's

1:42

really in this state of flow and

1:45

it can look different for everyone. And

1:48

to find what that is for you, it's just

1:51

thinking, okay, what, you know, what activities have I stuck with? What

1:54

have I really loved in the past and

1:56

starting there and then starting to deduce that

1:58

down like. When

2:00

I do this activity that I love, am

2:03

I just so in the moment

2:05

that I could literally just do this

2:07

forever, but my body physically is

2:09

going to probably give out before I want to?

2:13

That's a really good path to

2:15

go down to see like, is that my moving

2:17

flow? It's the things you do that

2:19

you're like, I am just so

2:22

focused on you, my breathing, coordinating

2:24

my limbs, engaging my muscles. Just

2:26

so in the moment, things go

2:29

quiet, it feels like this flow.

2:31

It's challenging, but

2:33

it also feels really inviting.

2:36

And that's the movement that I want

2:38

you to follow, because when you find

2:40

that you're going to want to go

2:42

do that, it's still challenging. You're

2:45

going to get so many benefits. You're going to

2:47

grow in your, your strengths, your

2:49

stamina, your energy, whatever your goals

2:51

are, what it's going

2:53

to be inviting to do. And it's going

2:56

to calm your mind and

2:58

start to train your brain to be

3:00

like, Oh, I can focus

3:02

on this. I can do this.

3:04

I don't have to be bouncing around all the time.

3:07

And now that can also start

3:10

with just ignoring what you think you should

3:12

do like I love weightlifting, you have weightlifting,

3:14

I love circus, but I don't like playing

3:16

soccer or basketball or any kind of team

3:18

sports. Not my thing. So ignoring

3:20

should do and finding what's good.

3:24

Yeah, me too. And I've heard that

3:26

a lot from different people that team

3:28

sports is not really an ADHD thing.

3:31

But maybe I'm wrong. What I did here

3:33

today, which is funny that we're talking is

3:36

that I was listening to one of Tracy

3:38

on two kids podcasts. And one of her

3:40

podcasts recent ones was about exercise. And

3:43

I actually listened to it by chance, not because

3:45

we were talking today. And she

3:47

said that she's never met someone

3:49

a female weightlifter that isn't ADHD.

3:52

She said it's full

3:54

of ADHD women because it kind of ticks

3:56

a lot of the things with regards to

3:59

the dopamine. and the challenge.

4:01

I guess it's like an internal

4:03

restlessness and this internal motor to

4:05

keep kind of competing against yourself.

4:08

So it was really interesting when you said because I

4:11

didn't know that you were, you know, that was your

4:13

the professional athlete side of you was the weight lifting.

4:15

So it was really interesting

4:17

that she said that because I think she used

4:19

to do quite a lot of weightlifting. But also

4:22

what I'd like to touch on is

4:24

as women, we have so many different

4:26

cycles. You know, we've got the cycle

4:29

of obviously our physical cycle of menstruation.

4:31

So we're feeling different throughout the month.

4:34

We've got puberty, you know, adolescence,

4:36

and we go into pregnancy and

4:38

childbirth. And then we've obviously got

4:40

sort of like perimenopause and menopause.

4:43

So it's like our body is

4:45

constantly evolving. Even though we

4:48

say we enjoyed swimming or

4:50

soccer growing up, as we

4:52

get older, that cycle

4:54

of our life might not be, you know, quite

4:57

right for it. Or on the

4:59

flip side, if you're into yoga, you

5:01

might have been like really into like

5:04

hardcore kind of vinyasa style yoga. And

5:06

then as you get older, you want to

5:09

do something a little bit calmer like restorative

5:11

yoga. So do you get a lot of

5:13

women who come to you who are going through these

5:16

different cycles and feel maybe like lost

5:18

or stuck and not quite sure where

5:21

to begin their movement process again? Yeah,

5:25

definitely. I'll start with giving

5:27

kind of my story a little bit more here

5:29

and then touching on the clients I work with,

5:31

which yeah, you hit the nail on the head

5:34

again there, where I was

5:36

doing weightlifting or I started that.

5:38

At first I loved it, but

5:40

then it was really feel that it's need to

5:42

be strong enough to also stay skinny and to

5:45

feel like I'm enough. And

5:47

during that period of life, I

5:50

had as we all do for the most

5:52

part, it depends on how much self growth you

5:54

want to do is a self growth journey. So

5:57

I was growing in myself and my

5:59

mother mindset to when I ended weightlifting, I

6:01

was like, I kind of learned what I needed

6:03

to learn during this journey. Then

6:06

I went into circus. And at the time

6:08

it was just really fun, it was really

6:10

freeing, it was really great for my mind.

6:12

It was so different. But

6:15

over the last couple of years, really

6:17

over the last year, I

6:19

realized this circus and like Ariel

6:21

Silk's journey is really about me

6:23

learning to express myself and to

6:26

be more vulnerable and to, through

6:29

movement, show

6:31

you know, yeah, that expression of

6:34

what's really deep inside of me

6:36

and find that creativity, which is

6:38

really, really hard for me. But

6:40

it's matching my own self growth

6:42

and mindset journey. And that's

6:44

why I'm really gravitating towards it

6:46

because it's a challenge. It's something

6:49

I need. And it's

6:51

feeling really liberating as I start to overcome

6:53

that challenge. So I talk

6:55

with a lot of clients where like, oh,

6:57

in high school, I was an athlete in

6:59

my 20s, you know, I played like competitive

7:01

soccer, I keep going back to the soccer

7:03

example, I don't know why. And then it's

7:06

just shrouded with this, I need to get

7:08

back to that, I should still enjoy soccer,

7:11

I should still be doing this, I should

7:13

be at the same, you

7:15

know, strength level or weight

7:17

or fitness level, as

7:19

I did before. And

7:21

I always start with asking them,

7:23

it's like, should you like

7:25

who said, because what you liked before

7:28

doesn't mean you have to still like

7:30

that. And then we go

7:32

back to like, what activities let you up right

7:35

now? And if you're not sure, what aspects

7:38

of activities do you have

7:40

you liked in the past? Why do you like

7:42

them? Does that still call to you? And if

7:44

not, what are you looking

7:46

for in movement? And let's talk to

7:49

brainstorm different activities that could feel really

7:51

good for you right now, based on

7:53

your own self growth journey. That, like

7:56

you said, it also matches our

7:58

own physical journey, you know. If

8:01

your. Type of china have

8:03

kids or you did she have kids or

8:05

you are going to minimize. What? You

8:07

need physically is also going to

8:09

change. A stupid there is is

8:11

just position between. Having

8:14

a D H D which on I'm

8:16

just gonna say from a personal perspective

8:18

I have a lot of in a

8:20

restlessness. I wouldn't call myself the to

8:22

typically hyperactive and but I have to

8:24

I can sit for long periods of

8:27

time I don't you know, like top

8:29

my feet and I can sort of

8:31

said but if I don't get out

8:33

you know a couple of times a

8:35

day to move my body then it's

8:37

almost like it's like a pressure cooker

8:40

inside me. like I can just feel

8:42

something public and a which. Is gonna

8:44

come out like in. You know,

8:46

shouting at my kids? oh, being irritable

8:48

with my husband, or just testing really

8:50

impatient. So I know that if I've

8:52

been it on a walk in the

8:54

morning so that's my typical thing is

8:56

how I love walking my dog. I'll

8:58

go to Fast Pace has to be

9:00

fast pace. I called what could people

9:03

as I have lots of gorgeous friends

9:05

to Kabul quit because they watch too

9:07

slow for fifty. So I'm now. I'm

9:09

a pretty anti social worker because. If

9:12

I awoke to pay for a cab

9:14

accordance Arts com Walk it's like a

9:16

half the either what that pay for

9:18

not walk at all. So I've had

9:21

times where I've had friends like trailing

9:23

behind me and I'm like you have

9:25

to walk faster than what you have

9:27

to What? Slow off like I called

9:29

walk slower and and and so yeah

9:32

it's a puppet for study One but

9:34

I am. I know that's a lot

9:36

of other women suffer from a lack

9:38

of motivation and this this a half

9:40

United States needs. Her exercise a know

9:43

they need to and they know the

9:45

ones who made it is should be

9:47

exercising but they are standing in the

9:49

right way that A D H D

9:52

brain this neurological makeup which has got

9:54

nothing to do with our personality and

9:56

is not slow saw character you know

9:58

trade is lit. Our brains standing

10:01

in a way. And so I

10:03

know that. There's lots

10:05

of different ways that we can have

10:07

called brains you know when you're a

10:10

plasticity. We got these amazing Europe neural

10:12

pathways that can be in a changed

10:14

over time to help you help people

10:16

that comes you. That. Say

10:18

I won't exercise and all day I

10:21

spend in out saying I'm games he

10:23

would that he gets to like seven

10:25

pm and of still not and again

10:27

or not is up to seek an

10:29

occurrence. Beats mental health problems it's gonna

10:31

contribute to get a depression, anxiety, shame,

10:34

guilt, anger, resentment, all the things which

10:36

that has a knock on effect to

10:38

the rest of your life. So you

10:40

know it sounds like. It's like

10:42

Skyn out for walk is such an easy

10:45

thing to do that to some. People

10:47

it really isn't and that you

10:49

know can affect his career, You,

10:51

relationships, And say many things and

10:53

sell wants to address today tix to

10:55

be able to off the people some

10:57

brain hacks and tips to China you

11:00

know I guess overrides that a D

11:02

H D brains which gives a so

11:04

much but also is a bit of

11:06

a hurdle for so many of us

11:08

as well. Yeah, this is

11:11

questioned the century and really close

11:13

enough focused on creating to the

11:15

same exercise habit that is my

11:17

bread and butter. It's Wyatt. I

11:19

work with clients Arnold to great

11:21

success. Hey look at it a

11:23

little bit differently. So I call

11:25

it my mindset method an ox

11:28

when he was using analogy because

11:30

I feelings some kind of the

11:32

easiest way to really get a

11:34

grasp on it. So in order

11:36

to create a consistent Xj habit

11:38

I just have given you. All

11:40

a hacks and tracks. They way

11:42

to work for Sharp here time.

11:45

But as be know you're probably

11:47

fall off again in a week.

11:50

Two weeks, Thirty days. So this

11:52

mindset method. And what you

11:54

think of a hoax. So for a house

11:56

to stand to be furnished means different parts

11:58

the first thing you need. The Air

12:00

the foundation are really sturdy foundation.

12:03

Or miss off or they've been attending Home

12:05

on Wheels. I have a very sturdy trainer

12:07

to the bar. And that

12:09

is the mindset. Peace and minds

12:11

have been a catchall term but

12:14

it's really diving into the self

12:16

sabotaging believe things that you carried

12:18

from childhood from like who raised

12:21

you and to or around you.

12:23

It's all the thoughts that and

12:25

believes that are in near the

12:28

punches and brain that are simply

12:30

preventing you from the scene with

12:32

i'm sort of movements to that's

12:35

the foundation we need to address

12:37

on earth and from. The thing

12:39

is, lee as he can he. Doesn't have

12:41

a habit. The second thing for that

12:43

you need is a host on the

12:45

Sandys in. The house is

12:47

the system and a policy or

12:50

fitness system. Think of it like

12:52

a habit. It's something that you're

12:54

going to put on autopilot system

12:57

eyes. So. You know what

12:59

to expect every day and

13:01

you really breaking down the

13:04

barriers to exercise but have

13:06

you choose so. It's

13:08

easy. It doesn't feel like you

13:10

have a plan. Or you

13:12

know, The do all these

13:15

things that says overwhelming is this is eve So

13:17

are. You. Know that day

13:19

at that time and it just feels

13:21

inciting. That's the hopes and unita on

13:23

the foundation which the mindset. The

13:25

third thing is a mean everyone's favorite

13:27

is that they core and the furniture.

13:30

For the house you go shopping

13:32

at like urban barn for that.

13:34

Those things are all birds, hawks.

13:37

By tips and tricks. But. If

13:40

you just had that without a house

13:42

to put the main and without a

13:44

foundation to put the house on through.

13:46

never gonna love like pretty furniture outside

13:48

marine it's gonna get demonstrate away. So.

13:51

When I work with clans, we address

13:53

the mind set piece. For three steps

13:55

to dive into that act and he let

13:57

his release cause he just getting your own

13:59

way. Often for I thought I

14:01

might get enough or if I do

14:03

this book up plan isn't any to

14:06

do more for. Net effect is all

14:08

or nothing. Approach. We. Start

14:10

on poverty. Or where is the

14:12

root of this? Why are you

14:14

in a holding? This isn't your

14:16

subconscious, it's causing you to get

14:18

your own way. And hours were

14:20

tackling that. We start. To build the

14:22

system and or four weeks or to put

14:24

in over fun tips and tricks. And

14:27

the system is. Yaqui.

14:29

On Autopilot. So to give ever

14:32

does this mean ah, how to

14:34

get started with a system is.

14:38

Fine. Of course the movement you laugh

14:40

at me the most important because then

14:42

you're gonna. Look forward to doing and a

14:44

half ass and video that can also linked

14:46

in the show notes to that and had

14:48

find that. That

14:50

affords. Us to stab you

14:52

in Sioux City Automate. You're working

14:55

Not so you're not present or

14:57

mindless in your records for everything

14:59

around the workouts. So see, every

15:02

Monday you are going to go

15:04

swimming first thing in the morning.

15:06

That means when you wake up.

15:09

Monday morning you've already have your swim made

15:11

pastas. you know, every Monday in the morning

15:13

you go semi and you go. The same

15:15

pool at the same time and

15:17

you bolivia same have a some.

15:20

Work out: are you set the timer for thirty

15:22

minutes? Whatever that look like. You

15:24

have this whole system set up around it.

15:26

You know exactly what you're doing. It's really

15:28

easy to shop for that. and then every

15:31

Tuesday. I I go for my morning walk

15:33

every single. Tuesday so I already know.

15:35

Make sure I have clean socks and

15:37

and my shoes are ready and even

15:39

if it's raining I know to bring

15:41

an umbrella and you do that every

15:43

single Tuesday and I encourage you to

15:45

the have the same relative time every

15:48

single days. It's easier to create that

15:50

system. The reason this is so important

15:52

to do the same thing? It

15:54

gives us scripture. We love. It

15:57

it's citizens of the sexy dirty

15:59

that. also need. So within the actual

16:01

workout, you know, when you're walking, it's like,

16:03

well, maybe you're doing a power walk. Maybe

16:05

you're doing an interval type style walking.

16:07

When you're swimming, maybe you're doing different types

16:10

of swim workouts. And

16:12

as you continue to do this, it

16:14

builds trusting yourself that you can do

16:17

this. Because when you

16:19

tell yourself, I'm gonna go walking

16:21

Tuesday morning, every Tuesday morning, you're

16:24

creating a promise. You're making a promise to

16:26

yourself. And when you keep it, you're building

16:28

trust. The more trust you

16:30

can build in yourself, the easier and

16:32

easier it becomes to

16:34

continue this exercise habit,

16:37

this fitness system. And then you can start

16:39

to be more intuitive as,

16:41

you know, you move along and you don't want to

16:43

be, you know, as regimented or as structured. But

16:46

you can always come back to the system too. But

16:49

the big underlying piece is tackling those beliefs

16:51

that are holding you back and causing you

16:53

to get in your own way. And

16:55

then of course, we can throw in the tips

16:57

and tricks of, you know, follow things

17:00

you can find online on Instagram. So

17:02

I hope you enjoyed listening

17:05

to this shorter episode of the

17:08

ADHD Women's Wellbeing podcast. I called it

17:10

the ADHD Women's Wellbeing Wisdom because I

17:12

believe there's so much wisdom in

17:15

the guests that I have on and their

17:17

insights. So sometimes we just need that little

17:19

bit of a reminder. And I hope that

17:21

has helped you today. I look forward to

17:23

seeing you back on the brand new episode

17:25

on Thursday. Have a God Rest of your

17:27

week.