Practical Ways I Manage My ADHD Mind - A Really Good Cry Recap

Podcast: A Really Good Cry

Published: 2026-03-17

Duration: 27 min

Summary

Radi Wukiah shares practical strategies and tools to manage the chaos of an ADHD mind by implementing external organization and structured routines.

What Happened

Radi Wukiah opens up about her experiences with ADHD, describing how her mind races faster than average, leading to misunderstandings in communication and challenges in daily life. She highlights the importance of creating external organization to achieve internal calm, advocating for structured routines over 'organized chaos.'

To manage her ADHD, Radi emphasizes the power of writing things down. She uses a pen and notepad during conversations to avoid interrupting others, and employs a daily 'brain dump' to clear her mind of swirling thoughts. The use of digital tools like note-taking apps helps her organize thoughts and tasks effectively.

Radi advises tackling tasks immediately if they take less than five minutes, aiming to prevent the mental clutter of unfinished tasks. She shares how this habit has improved her responsiveness in communication, allowing her to be more present and reliable.

Time management is another hurdle for those with ADHD, as Radi explains her struggle with 'time blindness.' She suggests setting realistic alarms and buffer times to mitigate the tendency to underestimate task durations and overcommit.

Physical movement plays a vital role in Radi's strategy. Whether running or walking on a treadmill, she finds that movement helps regulate focus and manage the nervous system, which is often overstimulated or understimulated in ADHD.

Diet also affects ADHD management. Radi recommends minimizing caffeine intake and balancing blood sugar levels by starting the day with a savory breakfast rich in protein and healthy fats.

Finally, Radi underscores the value of simple breathing exercises to maintain focus and calmness, emphasizing that ADHD is a different operating system that requires tailored systems to thrive rather than trying to fit into conventional expectations.

Key Insights

• Writing down thoughts and tasks, either on paper or using digital note-taking apps, helps individuals with ADHD organize their minds and avoid interrupting conversations.
• Completing tasks that take less than five minutes immediately can reduce mental clutter and improve communication responsiveness for those managing ADHD.
• Setting realistic alarms and buffer times can help mitigate 'time blindness' in ADHD, which often leads to underestimating task durations and overcommitting.
• Physical movement, such as running or walking on a treadmill, aids in regulating focus and managing the nervous system, which can be overstimulated or understimulated in individuals with ADHD.