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Welcome to Hacking Your ADHD.

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I'm your host William Curb, and I have
ADHD On this podcast, I dig into the

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tools, tactics, and best practices to
help you work with your ADHD Brain.

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Hey, team.

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In physics, there's a concept
called static friction.

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It's the friction that exists
between a stationary object and

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the surface on which it's resting.

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it's actually harder to get something
moving than it is to keep it

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moving once it's already in motion.

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And this is something I think
about when I'm staring at a pile

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of mail or a sink full of dishes.

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Those tasks that just build up, we
often feel like we need a massive

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internal explosion of energy to
overcome that static friction like

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we have to Hulk smash our way into
productivity just to get off the couch.

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but that explosion often carries us
too far, landing us right in the middle

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of a panic attack or total overwhelm.

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We're essentially trying to jump from zero
to 60 in a car that isn't even idling yet.

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Today we're looking at a different
approach, how we can gently

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increase our internal RPMs
without redlining the engine.

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We're exploring the biology of our
nervous system and how we can use bottom

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up signals to tell our brain that it
is time to move without relying on the

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usual fuel of shame or last minute panic.

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If you'd like to follow along on
the show notes page, you can find

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that@hackingyouradhd.com slash 2 7 4.

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All right.

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Keep on listening to find
out how to finally win that

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fight against your own sofa.

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Polyvagal theory developed by Dr.
Steven Port's, views our nervous system,

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kind of like a ladder with ourselves
regulating up and down the ladder.

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At the bottom of the ladder, we're
in the ventral vagal state, or an

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optimal zone where we're feeling
connected, curious, and calm.

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Our heart rate is steady and we're
ready to take on what it needs to.

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In the middle of the ladder, we have the
sympathetic activation of our nervous

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system, the fight or flight response.

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In this state, our body is flooded
with energy, you know, for all

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that fighting and flighting.

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When we're stuck in this stage,
we're often left, anxious and angry.

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And then at the top of the ladder
we've got the dorsal vagal.

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This is the shutdown and freeze state.

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Whatever we're interpreting as a threat is
just too big, too much for us to take on.

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So our body unplugs, we feel
numb, foggy, or depressed.

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It's important to understand that this
isn't just something in our heads either.

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When we're in these dysregulated states,
we're experiencing a biological shift.

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In a threat state, blood flow
moves away from your prefrontal

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cortex, and that's the logical
decision making part of your brain.

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And then towards the amygdala or
the fear center, and this is why we

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can't think our way out of panic, our
thinking brain is literally offline.

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We also see changes in our gut with
our brain slowing down the digestive

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process, which is why stress.

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Can often lead to things like knots in
the stomach or other issues in your tummy.

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And this is important to remember
because we often think of

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regulation as coming from top down.

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That is we are trying to use our
logical mind to think our way

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into regulating ourselves, the
mind telling the body how to feel.

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But for many of us with ADHD
or trauma, bottom up regulation

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is much more effective.

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Our brain is constantly asking
the body, how are we doing?

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What's going on?

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If my heart is racing and my
breath is shallow, my brain

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assumes there a threat, even if
I'm just sitting in a quiet office.

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If my shoulders are tight from
sitting awkwardly in a chair all day.

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My brain might be interpreting that as
anxiety, and I feel stress, and with

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this in mind, we can think about ways to
help regulate ourselves by, instead of

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trying to think our way into regulation,
we're focusing on physical changes.

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To change our state, you could try
splashing cold water on your face,

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which triggers the dive reflex,
which instantly will slow your

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heart rate or a weighted blanket.

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Or heavy lifting to tell the brain exactly
where your body is in space, which can

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create a sense of physical security.

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Humming or chanting can vibrate
the vagus nerve signaling the

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parasympathetic system to engage.

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Now an important caveat to our ladder
system from above is that we can also

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think about ways that these systems
overlap when we have the overlap

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from our relaxed parasympathetic
systems, the sympathetic system in the

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middle, instead of fight or flight.

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When we have that overlap from our
relaxed parasympathetic system with

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the sympathetic system in the middle
instead of fight or flight, it's

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more like we're in a ready state.

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Think about sports,
dance, or giving a speech.

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This is a state where we're more
engaged, but we're not relaxed and

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we're also not in a threatened mode.

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This can be a great state to be in
when we're trying to perform a zone

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of optimal stimulation too little,
and we're bored and sluggish.

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We make careless mistakes.

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On the other end of the spectrum,
we've got too much stimulation.

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We feel panicked and we
can't keep our focus.

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So we're looking to hit that goldilock
zone right in the middle where we've

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got just enough stress to feel sharp and
fast, but not so much that we're jittery.

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And I wanna stick with this
point for a minute because it's

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something that did take a while
for me to get my brain around.

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I try to get ready for a test by
meditating and find myself over the

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edge into a sleepy, unfocused state.

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It didn't seem to make sense to me
at the time that having at least some

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amount of stress was a good thing, but
with what I know about ADHD now, it

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makes perfect sense that without the
right level of stimulation, keeping

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my focus is just not going to happen
if I don't have enough going on.

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If I calm down too much before a test,
my brain might decide that the task

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is no longer urgent or stimulating.

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Part of this comes from the fact that
anxiety and excitement are nearly

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identical physiologically in both states.

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Your heart races, your palm
sweat, and your cortisol spikes.

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They're both high arousal states.

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And so our brain can get
confused between them.

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Many of us with ADHD have subconsciously
used anxiety and last minute panic as

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a way to jumpstart our brains, which
makes so much sense when we take into

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account the idea of bottom up regulation

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if physiological anxiety and excitement
are basically the same, we can absolutely

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feel like that looming deadline is
basically the same as a rollercoaster.

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Maybe not, literally.

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This is also why when we're dealing
with fake deadlines, they just

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don't deliver in the same way.

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The consequences are that
the deadline gets moved.

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That's gonna give me the same
spike as riding through the

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kitty coaster at the state Fair.

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Now, I spent a lot of time prepping
this piece for the idea that I really

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want to talk about, which is that of
calming up with everything that we've

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already talked about in this piece.

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It's an idea that pushes
things to the next step.

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It's about being able to move ourselves
from that low energy state into

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something where we're ready to take on
a challenge, but not push ourselves so

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much that we move into overstimulation.

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If calming down is taking us from a
state of stress, panic, overwhelm into

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one where our nervous system is feeling
regulated, then we can think of calming

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up, not as doing the opposite, but
doing the parallel where we're taking

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ourselves from a state of numb, foggy,
unmotivated into one where again.

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We're regulated and ready to perform.

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We're looking to gain clarity, focus,
and find that zen state of just doing

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The idea of calming up is that we're
intentionally increasing our arousal

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level through music, caffeine, movement,
whatever it is, but without really

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triggering that stress response.

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We're just trying to find
that sweet spot of focus.

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Often when we're thinking about
raising our state, raising our energy,

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we're thinking about getting hyped
up, about boosting our energy by

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blasting some music or doing some
jumping jacks to raise the heart rate.

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We're trying to raise the intensity.

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About getting pumped up, energized,
and excited for what comes

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next, but that isn't always the
direction that we want to go.

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Sure.

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High energy and excitement can
be routes to getting stuff done.

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But as a dad in his forties,
that's sometimes a lot to ask.

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Instead, I'm just looking for ways that
I can bring up my state without the

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hype, without getting pumped up, and the
emotional intensity that can come with it.

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Because it's important to remember that
if ADHD, it is incredibly easy for our

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emotions to get hijacked and take us
into actions that we don't want to do.

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You know, finally noticing that
the messy counter and the shame and

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anger stored up in us gives us that
motivation to finally tackle it.

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Perhaps not in the best way
possible, but it does get done.

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And we've got to remember that if
we're always relying on these kinds

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of emotions to fuel our doing state,
and it's the only tool we know about

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getting ourselves moving, that's what
we're always going to be reaching for.

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When you are trying to break outta
something like task paralysis, instead of

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figuring out the next step to get going,
we're trying to Hulk smash our way out.

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We're looking for that big move that's
going to get us up and off the couch

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and doing things, and this can easily
lead us into the realm of too much.

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Instead of just standing up, we're
peeling out of the driveway as the

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lyrics to crazy train start up.

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Let's go back to that mess example.

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But instead, let's say it's a messy
closet and we use that initial

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drive to get everything out and,
oh no, now we're overwhelmed.

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That burst of emotion was only enough
for the first step, and now I've

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got stuff strewn across the room.

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And this was a huge mistake so this is
where I want to propose calming up instead

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of rising to the challenge through anger
or shame, or just straight impulsivity.

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I want to think about how I can raise
my state without the extra baggage.

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I think a good way that we might
want to think about this is something

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like a cup of coffee, which honestly
can be a great way to calm up.

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Mm. Bear with me for a second.

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I know that coffee isn't usually
associated with the word calm,

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although of course there are those
ADHDers who do find it calming.

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Regardless.

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What I'm saying is that let's say
one cup brings you up to a certain

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level of focus, two cups maybe gets
you a little bit higher, and then

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five cups is probably way too much.

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What we're looking for is one,
maybe two cups of coffee worth of

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hyping ourselves up, and then we're
looking for the smallest steps

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that we can take to get there.

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All the stuff we probably
know about already doing.

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Listening to music, doing some light
stretches, splashing some water

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on her face, or maybe even just
having that first cup of coffee.

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The point is that we're looking to do
things that are going to get us ready

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for that next step of actually doing, and
this is making me also think of things

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of like getting stuck on the couch.

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And I'm just sitting there scrolling.

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I wanna get up and I go do
something, but the executive function

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evolved, just seem out of reach.

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My first steps here are often figuring
out the smallest steps that I can do.

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And of course, this is assuming that
I've noticed that I'm stuck and that

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noticing is a different conversation.

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We're talking about what to do
once we're ready to do, but just

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can't get ourselves to move.

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So.

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We start small.

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Can I wiggle my toes?

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Tap my feet, stretch out my leg.

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If I just lean forward, I'm
practically standing up already.

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I just need to push with
my legs and unbend myself.

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Also, pro tip here, if your phone is
what's keeping you stuck, toss it to

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the other side of the couch gently or
slide it away from yourself on the floor.

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Maybe just turn it off like all
the way off so that it can't grab

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your attention for a minute or two.

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Honestly, I hate having to do tricks
like this because it feels like

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I should be able to just regulate
myself and just stand up or just not

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look at my phone or whatever it is.

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But let's go back to that
bottom up regulation.

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Our brain is following the messaging from
our body, and so doing the standing up

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thing is the way to cue my brain that,
Hey, it's time to do things again, because

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these tricks are me regulating myself.

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And that's the point here, we're trying
to regulate ourselves into a state where

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we can follow through with our intentions
and do the things that we want to do.

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Well.

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It feels like we should be able to just
do, that's not really how our brains work.

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And instead of trying to get ourselves
to explode into action, let's instead

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try calming up to where we want to be.

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Thanks for sticking with
me all the way to the end.

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Before you go though, let's do a
quick rundown of today's top tips.

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One, stop trying to think your
way out of a shutdown or panic.

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When your prefrontal cortex is
offline, your brain isn't listening

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to logic, it's listening to your body.

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Use physical signals like
temperature or movement to tell

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your brain you are safe or ready
to move on to whatever comes next.

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Two, understand that some stress is
biologically necessary for ADHD to focus.

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Instead of trying to be perfectly
relaxed before a big task,

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aim for optimal stimulation.

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Enough arousal will feel sharp, but
not so much that you're jittery.

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Three, when you're stuck in a low energy
state, don't look for that massive hype

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session that might lead to overwhelm.

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Instead, we're trying to calm up by
using the smallest possible increments

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of arousal, like a single song or
some light stretching to reach a

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little bit higher state of doing.

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All right.

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That's it.

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Thanks for listening.

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I'd love to hear what you
thought of this episode.

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00:15:03,858 --> 00:15:09,258
Feel free to connect with me
over@hackingyouradhd.com slash contact.

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00:15:10,098 --> 00:15:13,068
If you'd like links or to read
this episode's transcript, you

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can go to the show notes page
at hacking your a.com/ 2 7 4.

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00:15:18,208 --> 00:15:21,118
And if you'd like even more hacking
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I give out my best distractions
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reading, what I'm watching, what
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I also try to give out a
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In each newsletter, although your
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Head on over to hacking your
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And now for your moment of Dad,
you know what the most kind of

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dangerous canoe is, Avol canoe.