Quick Wins for ADHD Moms - Short Episodes, Real Solutions for Burnout and Overwhelm

Hosted by Jessica Lynn Lewis | The ADHD Mom

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Jun 2026

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Quick Wins for ADHD Moms For the ADHD mom who keeps trying and still feels behind. You've read the books. You've bought the planners. You know what you're supposed to do, and somehow the chaos is still winning. What if it was never about trying harder? This podcast is for you: the ADHD mom who is smart, capable, and completely overwhelmed anyway. Not because you're doing it wrong. Because nobody designed these systems for your brain. Every episode delivers small shifts backed by real neuroscience and conversations: fast, realistic resets for the moments when your executive function is shot, your mental load is maxed out, and mom life is winning. No complicated frameworks. Just the one small thing that actually moves you forward right now. Short episodes built for your ADHD brain. Listen in the pickup line, doing dishes, or hiding in the bathroom for five minutes of quiet. We're about designing a life that works with your brain and gives you: Permission to do life differently. Practical support for adult women with ADHD, including neurodivergent moms navigating burnout, overwhelm, executive dysfunction, and the invisible weight of doing it all with a brain that works differently than everyone else's. Learn more at theADHDmom.com

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47 recent

June 9, 202627 min

Your ADHD Story Has More Power Than You Think with Jakara and Shanta

What is your biggest challenge with ADHD?Most ADHD families are navigating a system that was never designed with them in mind. Diagnosis wait times stretch into months. The national conversation around ADHD is getting louder, but the people most affected by it are rarely the ones in the room when decisions get made.Today I'm joined by Jakara Eason, Executive Director of Mindful Choices for ADHD, and Dr. Shanta Whitaker, Chief Science Officer at Mindful Choices. Their organization was born out of a national summit that brought together families, clinicians, researchers, educators, and policymakers who had been working toward similar goals in total isolation from one another. Mindful Choices exists to break down those silos and ensure the ADHD community has a real seat at the table.We talk about how policy actually gets shaped, why your personal story is more powerful than you think, and what Mindful Choices is building for families navigating young adult transitions.FREE VIRTUAL SUMMIT SERIES:Thriving in Transition: Reimagining ADHD Care for Young AdultsSession 1 kicks off June 17 at 12:30 PM ET. Session 2 follows July 22 at 12:30 PM ET. Sign up at choicesforadhd.orgResources mentioned: Mindful Choices for ADHD: choicesforadhd.org Mindful Choices on LinkedIn: Free resources for ADHD moms: theadhdmom.comSupport the showLoved this episode? Here's your next step.✅ Grab the Dopamine Hit List — click here for your free reset toolkit for the ADHD mom brainFollow for more ADHD mom tips and resets Instagram: @quickwinsadhdmoms YouTube: Quick Wins for ADHD MomsConnect with Jessica on LinkedIn Voiceover work: jessicalewisvoice.comQuick Wins for ADHD Moms is a podcast for smart, high-functioning moms with ADHD who are tired of systems that don't work. Practical resets for ADHD burnout, mental overload, and everyday mom life. Find every episode at theADHDmom.com.

June 2, 202627 min

The ADHD Mom’s Guide to 504s, IEPs, and What to Say Next with Dr. Katrina Ostmeyer

What is your biggest challenge with ADHD?You know your kid needs more support at school. You just don't know who to call, what to ask for, or which plan actually fits. Dr. Katrina Ostmeyer breaks it all down, from IEPs to 504 plans to independent educational evaluations, in language that actually makes sense.In this episode: the real difference between an IEP and a 504, how to start the conversation with your school district, what to do if the team disagrees with you, and why collaboration almost always works better than confrontation. Dr. Ostmeyer shares from both sides, the clinical and the parental, including a second-grade teacher who changed everything by simply getting it.First step: call your school. This episode tells you exactly what to say. Find Dr. Ostmeyer at www.beyondtheindividual.com.Support the showLoved this episode? Here's your next step.✅ Grab the Dopamine Hit List — click here for your free reset toolkit for the ADHD mom brainFollow for more ADHD mom tips and resets Instagram: @quickwinsadhdmoms YouTube: Quick Wins for ADHD MomsConnect with Jessica on LinkedIn Voiceover work: jessicalewisvoice.comQuick Wins for ADHD Moms is a podcast for smart, high-functioning moms with ADHD who are tired of systems that don't work. Practical resets for ADHD burnout, mental overload, and everyday mom life. Find every episode at theADHDmom.com.

May 27, 202631 min

Why Is My Kid So Sensitive to Sounds, Textures, and Smells? ADHD and Sensory Overload Explained with Dr. Katrina Ostmeyer

What is your biggest challenge with ADHD?Your kid isn't being dramatic. The tag really does hurt. The toothpaste really is too spicy. The gym really is too loud. Dr. Katrina Ostmeyer is a licensed psychologist, behavior analyst, and mom of two neurodivergent kids, and she is here to explain why sensory overload is so often mistaken for behavior problems and what you can actually do about it today.In this episode: why sensory input doesn't filter the same way for ADHD brains, the difference between accommodation and skill-building, how to strengthen the tolerance muscle without starting at a hundred pounds, and when it is time to get professional support. Plus her quick win: the small system she built that gets her daughter to the bus with a time buffer every morning.Find Dr. Ostmeyer at www.beyondtheindividual.comSupport the showLoved this episode? Here's your next step.✅ Grab the Dopamine Hit List — click here for your free reset toolkit for the ADHD mom brainFollow for more ADHD mom tips and resets Instagram: @quickwinsadhdmoms YouTube: Quick Wins for ADHD MomsConnect with Jessica on LinkedIn Voiceover work: jessicalewisvoice.comQuick Wins for ADHD Moms is a podcast for smart, high-functioning moms with ADHD who are tired of systems that don't work. Practical resets for ADHD burnout, mental overload, and everyday mom life. Find every episode at theADHDmom.com.

May 19, 202646 min

How to Advocate for Your Neurodivergent Child at School (Without Burning Out) | Lisa Richer

What is your biggest challenge with ADHD?This episode sponsored by: EXPLORE FOCUSAUR ON KICKSTARTERYour kid is smart. You know it. The teachers know it. But the homework isn't getting turned in, the meetings aren't producing answers, and you're starting to feel like you're the only one who doesn't know what to do.You're not alone. And you're not powerless.Lisa Richer is a neurodiversity consultant, certified in executive functioning, and mom of two neurodivergent sons. She spent years advocating for her own children before turning that lived experience into a business. In this episode, Lisa breaks down what parents of kids with ADHD actually need to know about navigating the school system: from 504 plans and IEPs to private school accommodations and what to do when you're not sure where to start.Lisa also shares the quick win that shifted her entire week when her nervous system was running on empty - and it wasn't a productivity hack.In this episode:What executive functioning actually has to do with ADHD (and why it matters for school support)The difference between a 504 plan and an IEP — and which one your child might needHow private schools handle accommodations differently from public schoolsWhy Lisa avoids the word "why" with her clients — and what she asks insteadThe burnout that changed everything — and what it finally gave her permission to doConnect with Lisa:Website: journey2bloom.comConnect with Lisa on LinkedInBook chapter "Unbecoming to Become" — email Lisa directly to request a free PDF copy.Support the showLoved this episode? Here's your next step.✅ Grab the Dopamine Hit List — click here for your free reset toolkit for the ADHD mom brainFollow for more ADHD mom tips and resets Instagram: @quickwinsadhdmoms YouTube: Quick Wins for ADHD MomsConnect with Jessica on LinkedIn Voiceover work: jessicalewisvoice.comQuick Wins for ADHD Moms is a podcast for smart, high-functioning moms with ADHD who are tired of systems that don't work. Practical resets for ADHD burnout, mental overload, and everyday mom life. Find every episode at theADHDmom.com.

May 12, 202640 min

The Neuroscience of ADHD in Professional Women with Dr. Jennie Byrne

What is your biggest challenge with ADHD?This episode sponsored by: EXPLORE FOCUSAUR ON KICKSTARTERWhat does it actually mean to have ADHD as a high-achieving professional? Dr. Jennie Byrne has spent 20 years answering that question.She's a psychiatrist, neuroscientist, and mom. Her new book, ADHD in Professionals: Embracing Your Brain, is written specifically for the people who get told they're too high-functioning to have ADHD. Spoiler: that's not how it works.In this episode, we get into the neuroscience of why task-switching is so depleting, what a real ADHD assessment should actually include, and why so many high-achieving moms are doing fine at work and falling apart at home. (There's a reason for that. It's not what you think.)Dr. Jennie also shares a client story that will make you want to rethink one thing in your evening routine right now.Quick win for this episode: if you keep putting off taking care of your own ADHD, frame it this way. Managing your own brain is how you become a better parent. When you're running on empty, you're teaching your kids something. Make it intentional.Find Dr. Jennie at constellationpllc.com, on LinkedIn, and on YouTube. Her book, ADHD in Professionals: Embracing Your Brain, is available now.Also mentioned in this show - Dr. Nerissa Bauer - Teach Me ADHDDr. Jennie Byrne's New Book: ADHD In Professionals: Embracing Your BrainSupport the showLoved this episode? Here's your next step.✅ Grab the Dopamine Hit List — click here for your free reset toolkit for the ADHD mom brainFollow for more ADHD mom tips and resets Instagram: @quickwinsadhdmoms YouTube: Quick Wins for ADHD MomsConnect with Jessica on LinkedIn Voiceover work: jessicalewisvoice.comQuick Wins for ADHD Moms is a podcast for smart, high-functioning moms with ADHD who are tired of systems that don't work. Practical resets for ADHD burnout, mental overload, and everyday mom life. Find every episode at theADHDmom.com.

May 5, 202627 min

Stop Adding. Start Subtracting. The Real Secret to Better Health with Sandy Martin

What is your biggest challenge with ADHD?This episode sponsored by: EXPLORE FOCUSAUR ON KICKSTARTERYour body is keeping score. And it's been doing it quietly while you push through.Sandy Martin was at the top of her game. Then everything stopped working. What she found on the other side became a framework for getting well when no one has answers for you.In this episode, we get into:The three-minute humming practice that resets your nervous system and why it actually worksWhy five seconds in, five seconds out is the exact breath interval your lungs want mostThe difference between trying every supplement and fixing the actual root causeWhy beating yourself up creates a biological cascade that makes everything harderHow grace will get you further than consistency ever willSandy's quick win takes three minutes. One minute if that's all you have. And it works even if you're standing in a parking lot before school pickup.You can connect with Sandy here:bioEDGE Longevity Summit https://bioedgelongevity.com/Living Well. Longer. TogetherbioEDGE Decoder https://bioedgedecoder.com/ Your body sends signals long before problems show up as diagnoses. bioEDGE Decoder helps you notice which systems may be involved and why, so you are not left guessing where to start.YouTube: https://www.youtube.com/Instagram: https://www.instagram.com/bioedgelongevityTikTok: https://www.tiktok.com/@bioedgelongevitySupport the showLoved this episode? Here's your next step.✅ Grab the Dopamine Hit List — click here for your free reset toolkit for the ADHD mom brainFollow for more ADHD mom tips and resets Instagram: @quickwinsadhdmoms YouTube: Quick Wins for ADHD MomsConnect with Jessica on LinkedIn Voiceover work: jessicalewisvoice.comQuick Wins for ADHD Moms is a podcast for smart, high-functioning moms with ADHD who are tired of systems that don't work. Practical resets for ADHD burnout, mental overload, and everyday mom life. Find every episode at theADHDmom.com.

April 28, 202627 min

Breaking Free from Burnout: ADHD, Sobriety, and Finding Balance with Heather Simco

What is your biggest challenge with ADHD?This Episode is sponsored by Focusaur:EXPLORE FOCUSAUR ON KICKSTARTERLink: https://www.kickstarter.com/projects/focusaur/focusaur-the-ai-focus-console-for-deep-work-and-habits?ref=7lobq3You've been white-knuckling your way through life. Heather Simco did too. For decades.Before the coaching, before the sobriety, before the clarity, Heather was a high-achieving woman building an empire in the Brazilian Jiu-Jitsu world, running at a hundred miles an hour, and quietly falling apart on the inside. Undiagnosed ADHD. Alcohol as a coping mechanism. A life held together by overcompensation and sheer will.Then a car accident took away the last thing she was using to hold it all together.What came next is the part nobody talks about. Not just getting sober. The actual work of figuring out who you are when the titles, the goals, and the coping mechanisms are gone.Heather is now a transformation coach with 12 years of sobriety, a 21-year-old daughter with ADHD, and a front-row seat to what it actually looks like to build systems that work for a brain like yours. She calls herself the chaos coordinator, and she means it.In this episode, we get into:Why the first thing Heather does with every overwhelmed mom is a time inventoryThe difference between extremes that feel comfortable and balance that actually worksHow she raised an ADHD daughter without starting with medication, and what that taught her about self-awarenessThe guardrail metaphor that will completely change how you think about getting off trackWhy one tiny system, done consistently, builds more than a hundred new strategies ever willHeather's quick win at the top of this episode is simple. It costs nothing. And it takes five minutes the night before.Connect with Heather at heathersimco.com or find her everywhere at @HeatherSimco. If a three-day reset in Naples, Florida sounds like exactly what you need, get on her retreat waitlist now.Quick Wins for ADHD Moms is built for the mom who looks like she has it together and is quietly exhausted. If that's you, you're in the right place.Support the showLoved this episode? Here's your next step.✅ Grab the Dopamine Hit List — click here for your free reset toolkit for the ADHD mom brainFollow for more ADHD mom tips and resets Instagram: @quickwinsadhdmoms YouTube: Quick Wins for ADHD MomsConnect with Jessica on LinkedIn Voiceover work: jessicalewisvoice.comQuick Wins for ADHD Moms is a podcast for smart, high-functioning moms with ADHD who are tired of systems that don't work. Practical resets for ADHD burnout, mental overload, and everyday mom life. Find every episode at theADHDmom.com.

April 21, 202618 min

ADHD and Perfectionism: Why "Good Enough" Doesn't Compute (and What to Do About It)

What is your biggest challenge with ADHD?This Episode is sponsored by Focusaur:EXPLORE FOCUSAUR ON KICKSTARTERLink: https://www.kickstarter.com/projects/focusaur/focusaur-the-ai-focus-console-for-deep-work-and-habits?ref=7lobq3If you are surrounded by half-done projects and hating yourself for it, this episode is for you.Perfectionism is one of the most common cognitive distortions in women with ADHD. It is a symptom, not a character flaw. And there is actual neuroscience behind why your ADHD brain crashes at 80 percent done and cannot cross the finish line.In this episode I walk you through the four doors into ADHD perfectionism (armor, the procrastination loop, RSD, and all-or-nothing thinking), the dopamine reward pathway dysfunction that causes the 80 percent crash, and exactly why "just lower your standards" is the wrong advice.Then I give you The 70% Drop. A simple, concrete move you can do today to retrain your brain, ship one half-done thing, and start breaking the shame cycle.What we cover:Why perfectionism is an ADHD symptom, not a flawDr. William Dodson on RSD (and why 99% of us have it)The 80% dopamine crash, explainedHow all-or-nothing thinking traps ADHD momsThe 70% Drop, step by stepSupport the showLoved this episode? Here's your next step.✅ Grab the Dopamine Hit List — click here for your free reset toolkit for the ADHD mom brainFollow for more ADHD mom tips and resets Instagram: @quickwinsadhdmoms YouTube: Quick Wins for ADHD MomsConnect with Jessica on LinkedIn Voiceover work: jessicalewisvoice.comQuick Wins for ADHD Moms is a podcast for smart, high-functioning moms with ADHD who are tired of systems that don't work. Practical resets for ADHD burnout, mental overload, and everyday mom life. Find every episode at theADHDmom.com.

April 14, 202617 min

Why Planners, Apps, and Systems Never Stick for Me Until This

April 7, 202614 min

Why Am I So Exhausted All the Time? ADHD Fatigue Explained for Moms | 038

What is your biggest challenge with ADHD?You slept. You had coffee. Objectively, life isn't that hard. So why does it feel like you're moving through wet concrete by 2pm?In this episode of Quick Wins for ADHD Moms, Jess breaks down the real reason ADHD moms are always exhausted -- and it has nothing to do with how hard you're trying.You'll learn:Why ADHD brains burn more energy on normal tasks than most people's brains do on hard onesThe circadian rhythm finding that explains why you can sleep 8 hours and still wake up wreckedWhat the invisible labor of masking is actually costing you every single dayWhy pushing through is making the exhaustion worse -- and what to do insteadYour Quick Win: Stop pushing through. Your exhaustion is neurological, not moral. Rest is a strategy, not a reward.Grab your free Dopamine Hit List at TheADHDMom.com -- quick, ADHD-friendly ways to refill your tank without needing an hour or a perfect environment.Support the showLoved this episode? Here's your next step.✅ Grab the Dopamine Hit List — click here for your free reset toolkit for the ADHD mom brainFollow for more ADHD mom tips and resets Instagram: @quickwinsadhdmoms YouTube: Quick Wins for ADHD MomsConnect with Jessica on LinkedIn Voiceover work: jessicalewisvoice.comQuick Wins for ADHD Moms is a podcast for smart, high-functioning moms with ADHD who are tired of systems that don't work. Practical resets for ADHD burnout, mental overload, and everyday mom life. Find every episode at theADHDmom.com.