<p>Hey team!</p> <p>This week, I’m talking with Dr. Judy Ho, a clinical and forensic neuropsychologist with a PhD in clinical psychology. She focuses on mental health, ADHD, and various psychological disorders. She is triple board-certified and is a tenured associate professor at Pepperdine University, where she teaches graduate-level psychology.</p> <p>In our conversation today, we talk about how ADHD can impact self-esteem, the importance of understanding your brain’s wiring, and practical ways to manage attention and relationships. Dr. Ho shares insights into how cognitive-behavioral therapy (CBT) can help train your attention and how reframing your thoughts can reduce self-sabotage.</p> <p>In our conversation, Dr. Ho also shares some of her favorite strategies for improving focus, managing emotional regulation, and mindfulness to tackle ADHD challenges. Whether you’re struggling with self-sabotage or finding it hard to keep up with tasks, this episode is packed with tips that will help you thrive with ADHD.<br> <br> If you’d like to send me a question answer on the show feel free to head over to <a href="http://hackingyouradhd.com/contact" target="_blank" rel="noopener">hackingyouradhd.com/contact</a> and click the orange button<br> <br> Support me on <a href="https://www.patreon.com/HackingYourADHD" target="_blank" rel="noopener">Patreon</a><br> <br> Ask me a question on my <a href="https://www.hackingyouradhd.com/contact" target="_blank" rel="noopener">Contact Page</a><br> <br> Find the show note at <a href="https://www.hackingyouradhd.com/197" target="_blank" rel="noopener">HackingYourADHD.com/197</a><br> <strong><br> This Episode's Top Tips </strong></p> <ol> <li>Train your attention like a muscle. Use a simple task and set a timer for 15 minutes, gradually increasing the time to strengthen focus. You can also work on capturing distracting thoughts by keeping a notepad nearby while working, jotting down distractions without letting them derail your task.</li> <li>Try using multimodal mindfulness, which involves engaging multiple senses to stay focused, such as reading or taking notes, and then combining those activities with visual or auditory elements.</li> <li>If you’re procrastinating, ask yourself why and address the underlying reasons—whether it's fear of failure or overthinking. Often, procrastination is a sign that you have some need that is being unmet. Addressing that need can often help to get you unstuck.</li> </ol>