Journey With Me Through ADHD: A podcast for kids

Latest Episodes:

Let's Take It Outside! Regulation Through Movement Series May 21, 2026

Show notes

Did you know that sometimes the best reset is as simple as stepping outside!? It's true! How cool is that for me and you!

In this episode of the regulation through movement series, we will explore how fresh air, nature, movement, and open space can help our ADHD brains find calm, feel more clear and more focused. You will learn that when your brain feels busy, overwhelmed, wiggly, or stuck, outside time can help your nervous system reset and recharge.

Using the idea that "outside time helps your brain breath and reset," we talk about how even a few minutes outdoors can make a world of difference! We also use a fun metaphor that with help you understand: just like phones need to recharge when their battery is low- outside time is like plugging your brain back in!

Key messages to lean into:

Exploring how nature and fresh air can help the body and brain find calm.
Outdoor movement can improve focus and emotions.
Gamifying outside time, like naming the sounds that you hear in nuture!
There are so many simple ways to get outside: Take a walk, run around house, swing, shoot hoops, sit in the sunshine, run, jump and stretch as you use your imagination with what you have outside!
Pairing movement with fun helps regulation feel easier and more natural!

Key Takeaway:

Outside time isn't extra- it's a support for your brain and body that is a neccessity to thrive with a busy brain each day.

This episode is a great reminder that you don't need to stay stuck when you feel overwhelmed. Sometimes the reset you need is waiting right outside the door!

I would love to hear from you at www.katelynmabry.com and for you to gain more resources! Love you all and appreciate you being here! Have a blessed day!

Your Brain Loves to Move: Regulation Through Movement Series May 14, 2026

Show notes

Have you ever been told, "sit still," or "can't you just stop moving?" And you think, "my body needs to move!" If so, you are not alone and I have good news for you...YOU ARE RIGHT!! Your brain was made to move!

This episode will jumpstart our series this month called "Regulating Through Movement." We will start by exploring a super important idea: Movement isn't a distraction- it's actually how the brain helps itself find focus, regulate and feel better.

We will gently reframe our movement experience to shed the shame and shine a light on the benefits of movement. When you feel wiggly, restless, or simply overwhelmed, it's not a sign that something is wrong-it's a signal that your brain and body are trying to work together!

Get your imagination caps on as we think about it like a shaken up soda bottle. Imagine energy and emotions building up inside the body, just like soda in a shaken bottle. Without a way to release that pressure, it can feel like everything might EXPLODE! Movement helps release that pressure little by little, making it easier to find calm, focus, and stay in control.

Sitting still can feel especially hard for our busy ADHD brains. Movement supports your attention, emotional regulation, and helps you think more clearly by helping the brain organize what's going on inside!

So let's just get started raising that self-awareness flag and notice your body signals- those early hints like fidgeting, bouncing legs, or restlessness-and start pausing to respond with movement instead of fighting against it. This exercises that self-awareness muscle and builds confidence in understanding what your body needs to succeed.

You will take away simple, accessible ways to move throughtout the day, whether through small movements like stretching and tapping or bigger movements like jumping, dancing or walking!

Key Takeaways:

Movement is NOT a problem-It's a helpful brain tool to pull out of your toolbox.
Feeling wiggly or restless is your body trying to help.
Movement can improve focus, calm big emotions, and organize thinking.
Sitting still can be challenging because the brain may need movement to function well.
Listening to your body's signals is an important skill to exercise,
Small or big movement can both make a difference.

Your brain loves to move. Movement helps you feel better, find focus faster, and be the best version of yourself.

This episode will empower you to understand your brain/body connection with compassion and curiosity. It will help you replace shame with confidence and see movement as a strength, not a struggle!

Visit me at www.katelynmabry.com for more resources or to reach out with questions and future episode ideas! I would love to hear from you! Have a blessed day!

How to Become Energy Detectives: Interview with emotions expert, Elizabeth Sautter May 07, 2026

Show notes

Do you feel your energy go up and down throughout the day!? Does this effect you in every way!? If you do, me too!

Our energy often matches the many intense emotions we rollercoaste through in different situations and environments. In this episode, we will hear from communication and emotions expert, Elizabeth Sautter, who encourages us all to become energy detectives! When we can discover when our energy rises and falls, that's when we can truly discover the best tools and strategies to add to our toolbox.

You can visit Elizabeth's website http://elizabethsautter.com for some incredible free resources, including a "Focus & Flow Workbook" (website + /focus-flow-toolkit) to track your energy and a daily regulation check in tool to use. You will also find a link to check out her most recent workshop replay to learn more about what it actually means to build emotional regulation and resilience!

You can reach out to me at www.katelynmabry.com to stay connected or check out my resources too! Always here for you! Love you all!

You Are Not Too Sensitive: RSD Series Apr 30, 2026

Show notes

Have you ever been told, "You are just being too sensitive!"? If so, you are absolutely not alone! In this final episode of our Rejection Sensitive Dysphoria (RSD) series, we bring everything together by focusing on self-compassion and a powerful thought reframe: Your sensitivity is not a flaw-it's a strength!

After learning what rejection sensitive dysphoria (RSD) is and how it can show up in your thoughts, feelings, and reactions, this episode will help you take the next step- understanding yourselves in a kinder, more empowering way. Instead of seeing big feelings as "too much," we explore what those feeling actually mean!

Key Takeaways:

Feeling deeply is NOT something to fix: You may feel more intensely, but that doesn't mean there is something is wrong with you, it means that you care deeply!!! That's beautiful gift!
Sensitivity and empathy often go together: Yes, our ADHD brains often feel things strongly: However, we are also incredibly empathetic, aware of others emotions, and passionate about fairness, kindness and connection . These are powerful strengths!
RSD awareness gives you power-not labels: Understanding RSD helps you recognize what's happening in your brain so that you can respond with more control and self-compassion. It's all about gaining the tools for your toolbox to help your thrive in your thoughts and emotions day by day!
You can learn to pause and name what's happening: When those big feelings strike, practicing skills like pausing, intentional deep breathing, and naming the emotion can help you respond with control instead of reacting right away.
Mistakes and criticism don't define you: Everyone makes mistakes. What matters is how you respond to them. Failure is fuel- and rememebering that your worth isn't based on the moment or a feeling...your thoughts aren't always telling you the whole story!

Put your imagination caps on and visualize your emotions like a volume dial on a speaker. Sometimes you feel like the volume is turned up to a 8,9, or even a 10! The goal isn't to turn the volume off, it's to learn how to gently adjust it!

With practice and continued self-awareness, you will begin to notice when your volume is getting too loud and use your tools to bring it down to a level that feels more manageable!

Remember this... You are NOT "too sensitive." You are someone who feels deeply, and with the right tools, that sensitivity becomes one of your greatest strengths-helping you connect, care, and understand the world in a powerful way!

Thank you so much for joining me on this journey toward learning more about naming and combatting RSD in a mighty way! Reach out to me at www.katelynmabry.com to reach out to learn more about 1:1 coaching as a means to dive deeper into exercising these skills with a coach that can help! I would also love to hear from you if there is a episode topic idea you'd like to share too!

If you are overwhelmed NOW and would love a masterclass to help you explore next steps, click to register now for "Navigating ADHD Chaos," lead by master ADHD Coach, Tyler Dorsey, who is also the founder of Focus Forward ADHD Coaching. You will walk away from this 5-day masterclass with a deeper understanding of what's going on beneath the surface of the behavior seen, why things feel so hard, and what true progress looks like. You will also leave with a renewed hope and a clearer path forward for you and your family! You don't want to miss it! I hope you all have a wonderful rest of your day! Love and appreciate you all! I look forward to being with you again next week as we explore all that ADHD energy!!!

Your Feelings Are Real: But They Aren't always the Whole Story (RSD Series) Apr 23, 2026

Show notes

Big feelings can show up FAST! Especially for those of us with ADHD and Rejection Sensitive Dysphoria (RSD). In this episode, we will continue to explore this very important topic together. Bottom line... your feelings are always real and important...but the story your brain tells you in the moment, isn't always complete!

Get ready to put your imagination cap on as we relate playing the thoughts in our head like a movie... if we fastforwarded to the end of the movie, we wouldn't have all of the information, so we would need to pause and go back to gather all of the info before coming to a conclusion. We too, want to practice pausing before reacting.

In this episode, we will add this tool to our toolbox= Pause--breathe--check the story!

You will learn how to...

Practice pressing the pause button when emotions feel overwhelming.
Use simple deep, slow, intentional breathing.
Give your brain time to gather more information.
Ask helpful questions like, "what else could be true!?"

We also will discuss how important it is to practice self compassion and be reminded that it's ok to have big feelings while exercising the skill of responsing in a thoughtful way.

Key takeaway: You don't have to believe every thought right away. You can pause, check the story, and choose what happens next!!

Please reach out to me anytime through my website @ www.katelynmabry.com. Check out my book, take a look at other resources I have to offer, or schedule a consultation to learn more about 1:1 ADHD Life Coaching! I look forward to hearing from you!

ONE MORE IMPORTANT REMINDER... if you are feeling like you need a class now to help you in the state of frustration or overwhelm you are in to help navigate your child's uniquely wired mind... "NAVIGATING ADHD CHAOS" is a 5-day masterclass disigned to help you understand what's really going on beneath the surface of the behavior, why things feel hard, and what progress truly looks like. You will walk away with a deeper understanding, renewed hope, and a clearer path forward for you and your family. More details and registration opens April 20th. You don't want to miss it! http://focusforwardadhd.com/katelyn

Name It to Tame It: Spotting RSD in the moment (RSD Series) Apr 16, 2026

Show notes

Bottom line, RSD can be one of the most painful parts of ADHD, so let's keep exploring how we can name it to tame it!! In this episode of our Rejection Sensitive Dysphoria series, you will learn how to recognize and start to name big feelings and pain points in the moment, especially when those feelings show up fast and feel overwhelming!

To recap, RSD is when the brain reacts strongly and the body experience different intense feelings when experiencing different forms of rejection. It may be real, possible, or just something the brain is guessing, but the emotional response remains intense either way!

This episode with help you spot common signals that RSD might be happening, including:

Sudden shame or embarrassment
Quick bursts of anger
Wanting to shut down or hide
Feeling exposed or judged
Wanting to quit somthing right away

(You will even hear examples from my son who also has ADHD and often experiences RSD)- This is scripted, but honestly rings very true for him too! You will even hear him sharing some silly voices and that goes along with the character analogy I share! Giving our intense fixed thoughts silly voices is a strategy to de-stress and shine light on the fact that we can talk back to those voices...

The key is to NAME THE FEELING...

I use the metaphor of putting a name tag on emotions as an imaginative visual of identifying what they are feeling- like, "this is shame, or this might be RSD." the feelings become less confusing and easier to manage.

Naming the feeling helps:

Slow down the brains reaction
Take away some of the mystery
Create space for reacting

The goal isn't to fix everything instantly, but to build awareness in the moment.

This week's challenge:

Try to notice just ONE big feeling and put a name tag on it! Because when you start to name it, then you CAN tame it!!

TRUSTED ADULTS: DID YOU HEAR ABOUT THE MASTERMIND CLASS!? Check it out if you are feeling overwhelmed, frustrated, or constantly wondering why nothing seems to be working when trying to help your child with a uniquely wired ADHD brain? Here is the most ideal masterclass that will speak straight into the struggle... "NAVIGATING ADHD CHAOS" is a 5-day masterclass designed to help you understand what's really happening beneath the behavior, why things feel hard, and what process actually looks like. You will walk away with a deeper understanding, renewed hope, and a clearer path forward for you and your family. More details and registration opens April 20th...http://focusforwardadhd.com/katelyn

Check out my website for more resources, order my book, or to reach out about being a guest on my podcast! I would also love to hear your future episode ideas too! www.katelynmabry.com

Was That Rejection...or My Brain Guessing!? Apr 09, 2026

Show notes

Do you ever feel left out, ignored, or like someone doesn't like you? You feel it to your core, but not sure why or how to respond to it!? If so, you are not alone my friend!

In this episode, we are going to put on our investigator hats to solve a tricky mystery: Was that real rejection, or is my brain just guessing!?

Our busy, colorful, ADHD brains tend to work super fast and try to fill in the blanks- especially in social situations with peers. If a friend doesn't text/respond back, a teacher gives a stern look or harsh tone, or someone laughs nearby, our brain might jump to conclusions like, "they don't like me." but just like a detective, we need evidence before solving the case!

In this episode, you will learn:

Why ADHD brains sometimes "guess" instead of waiting for all of the clues.
Practice becoming a "thought detective" instead of jumping to conclusions.
Spot the difference between real rejection and percieved rejection.
Try simple questions you can ask yourself to check the facts.
Start to build confidence by strengthening the breaks of your thinking and giving others benefit of the doubt.

Your brain is like an investigator trying to solve a mystery- but sometimes it tries to solve the case too quickly. Let's practice pausing, gathering information/evidence, and become a wise, careful detective rather that rushing through a guessing game!

Not every feeling of rejection means you were actually rejected. Does this make rejection sensitive dysphoria (RSD) go away? NOPE! I still struggle with it as an adult. But it sure helps with starting to move through it more quickly and not feeling stuck in the thoughts and feeling that flood in. Remember that you have the power to check the facts.

Lets practice this takeaway: Next time you have the feeling of rejection flood in...after regulating with your tools and strategies, once your thinking brain is back online, ask yourself, "am I solving this mystery with all of the clues...or just guessing? What do I know to be true?"

You have a beautiful, brilliant brain! Your brain just needs some help coming up against those big, intense emotional experiences sometimes! Tackle one moment at a time! You will continue to grow stronger and wiser! I believe in you and love you just the way you are! Thank you for being on this ADHD journey with me!

HEY PARENTS, GUESS WHAT!? Are you feeling overwhelmed, frustrated, or consistently wonderin why nothing seems to be working when trying to help your child with a uniquly wired ADHD brain? Here is a perfect masterclass for you..."NAVIGATING ADHD CHAOS" is a 5 day masterclass designed to help you understand what's really happening beneath the behavior, why things feel so hard, and what progress actually looks like. You will walk away with a deeper understanding, renewed hope, and a clearer path forward for you and your family. More details and registration opens April 20th...http://focusforwardadhd.com/katelyn

I would love to hear from you through my website at www.katelynmabry.com to hear feedback of how these episodes are helpful for you, hear your topic ideas for future episodes, submit an audio clip to share on an episode, or just to say hi and see if 1:1 coaching could be something you'd be interested in! I look forward to hearing from you! Have a great day!!

Why Rejection Feels SO Big: Rejection Sensitive Dysphoria (RSD) Series Apr 02, 2026

Show notes

Are they mad at me? Did I do something wrong? They must hate me! I feel sick to my stomach (in response to a tone of voice) They don't think I'm good enough. What does that look mean? Do these narratives sound familar? If so, you are not alone...

In this episode, I introduce this beast called "Rejection Sensitive Dysphoria" (RSD)- This is a common intense, even painful and overwhelming emotional experience when faced with internal, external, or percieved rejection.

We will stay creative and curious as we use the metaphor of a microphone and speaker to explore how your brain may be turning up the volume in certain emotions- making small moments seem HUGE!

"I am not too sensitive- my feelings might just be amplified!"

This episode helps kids understand:

How their brains turns up the volume on rejection
Why small moments feel much bigger then they are.
That these feelings are real- but sometimes louder than the situation itself
That their inner voice isn't always telling the truth

Please remember that your feelings are not wrong- Your brain is just using a powerful sound system. And with the right tools and strategies, you can learn how to turn that volume down.

I look forward to being with you all next week as we continue to explore RSD! Always remember that you are never alone in how you think and feel! You are loved just as you are!

Check out my website www.katelynmabry.com to learn more about the opportunity to move through 1:1 coaching with me as your next step! I offer a free consultation to learn more! I would also love to hear from you about different episode topic ideas for the future or if your kiddo would like to share part of his or her ADHD journey by submitting an audio clip that I can share on a future episode! Have a super blessed day!

You Are Not Too Much! Emotional Regulation Series Mar 26, 2026

Show notes

YIKES! This last episode really hits home! "I'm too much" was a fixed thought that I ALWAYS struggled with growing up and still to this day it creeps in and I have to talk back to that false belief! Does "I am too much..." creep up on you too!?

In this final episode of this emotional regulation series, we focus on identity, confidence, and self-compassion for kids with ADHD and big feelings. You were created for a beautiful purpose! Sometimes you hear that you are "too loud", "too sensitive", "too emotional", etc... This episode reframes those experiences and reminds you that having a fast, powerful brain simply means you need the right tools and support to strengthen breaks and adjust steering in life!

Using the metaphor of a race-car engine, we drive into a conversation about how some brains have a lot of power and energy. When kids learn and exercise skills like pausing, choosing actions, and getting support from trusted adults, that powerful engine can be guided with stronger breaks and steering.

We also talk about how traits often be labeled as "too much" can be strengths- like empathy, creativity, passion, and determination. The episode races to the finish line with a short self compassion practice and a recap of what you've learned throughout the series! If you missed past episodes, I would encourage you to go back and listen to go on the entire emotional regulation learning journey together! We connect on understanding feelings, regulating bodies, repairing after big emotional storms, and remembering that tough moments do not define who you are!

Big takeaway- Big feelings don't mean something is wrong with you. There are too many things right with you to even name! With support and practice, your powerful brain can learn how to steer in the direction you would like to go!!

I would love to hear from you! Check out my website at www.katelynmabry.com, where you can find a link to my children's book or send me a message to inquire about my 1:1 coaching package, or give a future podcast idea! I would love to hear more about your child's ADHD journey too! Love you all! Have a blessed day!

What Your Feelings Are Trying to Tell You? Emotional Regulation Series Mar 19, 2026

Show notes

Did you know that your feelings are not your enemy!? I know sometimes it feels like they are! But in this episode, we will talk about how feelings are messengers that is giving you a signal that your mind and body may need help in some way.

In this episode, we will explore the idea of feelings being like mail being delivered to your brain and body. Every feeling carries a message that is trying to tell you something important. Feelings aren't good or bad, they are simply information.

We will look at what anger, worry, sadness and anxiety are trying to tell us and ideas of how we can practice responding. Maybe anger is delivering a message that something is unfair. Maybe worry is dropping off a note that your brain needs reassurance or a plan. Even BIG stormy feelings are just messages asking to be noticed.

This episode will help you see that you don't have to ignore, hide, run away or explode feelings. Instead, you can practice pausing, reading the message, and then deciding what to do. This is NOT easy and takes a lot of intentional practice!

When you learn how to read your feelings like mail, you start to understand yourself better- That is a SUPERPOWER! Let's continue to build that emotional toolbox together as we understand our brains, bodies and big feelings better!

I would absolutely LOVE to hear from you at www.katelynmabry.com. Check out my resources and reach out if you would like to be a future guest on my podcast or if you have a fun future episode topic idea! I also offer 1:1 coaching and will have more openings come Fall for the start of your new school year! You can book a FREE consultation to learn more about through my website too! Thank you for being here! You are loved and appreciated!!

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