Backpacking Through ADHD

Under the Hat: The Stories They Tell Themselves: Rewiring ADHD Self-Talk and Identity

In the final episode of our “Under the Hat” series, we dive into the identity stories our ADHD kids tell themselves—and how those stories are often rooted in shame, perfectionism, and years of correction without recognition. From “I’m stupid” to “I always mess up,” we explore where these thoughts come from and how we can help rewire them. With insight from Kirk Martin’s Brain Boosters, the Child Mind Institute, and voices like Skye Rapson and Les Steed, this episode is all about giving kids the tools to stand up to their inner critic and reclaim their self-worth. If you’re raising or teaching a child with ADHD, this one’s not just for them—it’s for you too.
 
 
 
 

Under the Hat: Fuel, Focus & Fidgets:

In this episode of Under the Hat, we unpack the real, daily needs of the ADHD brain—movement, nutrition, sensory input, and the tools that actually help kids regulate and focus. Inspired by the Brain Boosters series and layered with personal experience, this episode explores what it means to fuel focus instead of forcing it. From fidgets to food routines, we’re building a survival kit that supports ADHD brains in real life—not just theory.

Under the Hat: What ADHD Kids Wish We Knew

In this kickoff episode of my new series, Under the Hat: What ADHD Kids Wish We Knew, I take you inside the real struggles behind ADHD behavior and how we can reroute the parenting and teaching roadmap with compassion, structure, and calm. Inspired by the Calm Parenting Podcast and Kirk Martin’s Brain Boosters series, this episode is filled with hard-earned insight, practical tools, and stories that will resonate—whether you're parenting an ADHD child, teaching in a classroom, or trying to better understand your own neurodivergent brain. From emotional meltdowns to behavior plans that miss the mark, we unpack why typical responses often backfire and what works instead. This week’s message? “Take it easy.” And not in a passive way—but as a reminder that calm and connection always beat chaos and control.

The Patience Trail - Navigating ADHD and Life’s Traffic Jams

This week, I’m solo on the mic — and feeling it — as I dive into one of the hardest lessons for ADHD brains: patience. Inspired by a weekend stuck on I-70 (again), I’m sharing real stories, including the birth of my son, and unpacking why waiting feels so impossible for us. We’ll talk time blindness, emotional spirals, impulsive decisions, and how to build patience like a muscle — even when every part of you wants to hit the gas. If you’ve ever felt stuck, this one’s for you. You’re still moving, even when life slows you down.

NYC’s Dean of Empathy – Matt Bonavita on ADHD, Education & Empathy

Today’s episode is a special one—because it’s personal. I’m sitting down with Matt Bonavita, an educator, dean, professor, and longtime advocate for neurodiverse students in New York City. But before I knew Matt the educator, I knew Matt the DJ—he was the one who rocked my wedding and taught me the power of letting go of rigid plans. We dive into everything from IEPs, emotional regulation, and the hidden lives of at-risk students, to how neurodiversity shows up in classrooms and even on the dance floor. This conversation is raw, real, and a reminder that kids don’t need to be fixed—they need to be seen. Whether you’re a parent, teacher, or just someone who believes in meeting people where they are, there’s something here for you.

Embracing Neurodiversity in Zoos & Aquariums with Grayson Ponti

In this week’s episode of Backpacking Through ADHD, I’m live from the Association of Zoos and Aquariums conference with a very special guest—Grayson Ponti, founder of ZANE and a passionate advocate for neurodiversity. We explore how zoos and aquariums can become more inclusive spaces for both visitors and professionals, especially those who are neurodivergent. Grayson opens up about his personal journey navigating autism and ADHD, what inspired him to start ZANE, and how his experiences have shaped his vision for a more accessible future in the AZA community. We also dive into the powerful conversations from the AZA Diversity Summit and discuss the importance of representation, leadership, and breaking through bias. Whether you’re in the zoo world, parenting a neurodivergent child, or walking your own ADHD trail, this episode is packed with insight, inspiration, and practical ways we can all help take down the veil of assumption. No worries here—just honest conversation, connection, and a shared mission for change.

The Overlooked Connection - ADHD and Menopause

Robin Keith, CEO of EcoLeaders and soon-to-be Ph.D. in Leadership Studies, joins me for a powerful conversation on the overlooked connection between ADHD, perimenopause, and menopause. Together, we explore how shifting hormones impact executive function, why so many women are misdiagnosed or dismissed, and what practical steps can help you reclaim clarity and control during this life stage.

ADHD & The Word "No"

Saying no should be simple, but for ADHD brains, it’s anything but. Whether it’s people-pleasing, overcommitting, or feeling guilty every time you set a boundary, you’re not alone. In this episode, we’re unpacking why ADHD makes both saying and hearing no so difficult, the role of Rejection Sensitive Dysphoria, and how impulsivity and validation-seeking keep us stuck in the yes cycle.
We’ll also break down real strategies to set boundaries without guilt, including scripts you can use in everyday situations—at work, in friendships, and even with yourself. For parents, we’ll explore how to help ADHD kids handle the word no without meltdowns, teaching them emotional resilience while still holding limits.
Join me for this deep dive into boundaries, rejection, and the power of saying no. Listen now on Podbean, Spotify, Apple Podcasts, or wherever you get your podcasts. Let’s do this together!

Fueling Focus - The Power of Food

ADHD brains and food? It’s complicated. Whether you’re forgetting to eat, chasing sugar for a dopamine boost, or struggling to get your kid to eat anything besides Goldfish, you’re not alone. In this episode, we dive into how nutrition impacts focus, energy, and impulse control, the foods that help (and hurt) ADHD brains, and real-life meal solutions for busy families. Plus, we tackle the challenge of ADHD medication suppressing appetite and what to do when your kid refuses to eat all day but is starving at bedtime. No complicated meal plans here—just simple, ADHD-friendly hacks to make food work for you, not against you. Tune in now!

Empathy and ADHD Connections

Connection isn’t just a luxury—it’s a lifeline for ADHD brains.
Whether you’re an ADHD parent, an adult navigating friendships, or a child learning how to build relationships, connection shapes our experiences. But here’s the struggle—many of us with ADHD don’t always recognize our own ability to connect.
In this episode, I share a deeply personal story about my son Grayson’s ADHD diagnosis, the struggles we faced with school, judgment from other parents, and how disconnection became a coping mechanism. I also dive into how ADHD brains experience social anxiety, why we can feel isolated even when we’re surrounded by people, and practical ways to build stronger, more intentional connections.
What You’ll Learn in This Episode:
How empathy is a superpower—but only when we’re connected
Why ADHD brains struggle to internalize social success
How judgment and misunderstanding can lead to disconnection
ADHD-friendly strategies to help kids build friendships with confidence
How to recognize and strengthen real-world connections as an adult
The importance of finding the right people who truly get it
Big takeaway? Connection is the missing puzzle piece in managing ADHD—whether it’s through friendships, family, support groups, or even community spaces like our upcoming live conversations at the YMCA in Gadsden, AL.