Part-Time Wellness

Do you struggle with checking off the movement part of your habit tracker? Maybe you have tried a thousand ways to add movement to your day, and you just haven’t hacked it yet. In this episode, I share the 5 ways movement will improve your life. Movement is crucial for everyone, but it's especially important for those with ADHD, and I have experienced that firsthand! If you are ready for a simple change to improve all aspects of your health and keep you aligned, this episode is for you!

Highlights from this episode include:

• A new direction for all of us (5:22)
• My beginning with movement (17:36)
• Adding novelties and creativity to your life (22:22)
• Your pathway to presence (30:24)
• Reducing anxiety on a physical level (34:24)
• Improving your sleep habits (37:33)
• Feeling success and growth quickly (40:51)

This is not the end of Part Time Wellness. We are simply moving into a new phase of what Part Time Wellness is. Follow my other platforms below if you want to be guided through fun and joyful movement. I want to stay connected with you!

Don't forget to check out Patreon for all kinds of goodies and mini-courses!

Connect with Chelsea:

Do you still see the same body you saw in the mirror when you were a shamed little kid? Maybe you can still hear the daunting words of adults who were possibly trying to help you, and with the holidays approaching, you find yourself slumping back into that same negative self-image. In this episode, Sarah Simpson shares her story of going from low to even lower self-esteem when she met her goal weight and finally stepped on a journey of attaining a healthy body image. 

Sarah is a body image and food freedom coach based out of Cape Cod, Massachusetts. Sarah's passion for self-love and whole-body wellness emerged from her own experiences in the hamster wheel of dieting and weight loss goals that go back to elementary school and eventually led to orthorexia, or an obsession with being "healthy.” After recovering from her eating disorder and finding her inner confidence after college, Sarah realized she was not alone in her struggles. She became a coach because she understood that our relationships with our bodies and food impact every area of our lives, and not enough is done to help us through that. 

Are you still dragging through the week by Wednesdays?? Maybe everyone else is dreading Mondays, but you are freaking out on Fridays because you haven’t accomplished anything on your to-do list. In this episode, I share how I use Mondays to reset my week and kickstart a routine that works for me. If you are ready to take control of your time with plans that work for YOU, this episode is for you!

Highlights from this episode include:

• Having a Monday reset routine (1:22)
• The consequences of skipping the Monday reset routine (3:46)
• The power of planning (5:18)
• Diving into my Monday reset routine (12:05)
• Mentally resetting at the beginning of the week (14:28)
• Resetting physically and the reason behind it (26:28)
• My Monday emotional reset (41:08)
• Putting my resets all together for Monday (47:14)

If you're at a place where you feel your Mondays or your life and how you schedule things do not work for you. I encourage you to devise a Monday reset routine that can help you jumpstart your week. Make sure to leave a review to be eligible for the 12 Week Year giveaway! Share with me on social media. I want to hear from you!

Do you struggle to maintain multiple goals? You may become so hyper-focused on one goal that you tend to put all your other goals up on a shelf until the end of the year when you realize you had multiple goals for this year. In this episode, I share how The 12 Week Year has helped me take control of the second half of this year to accomplish more of the goals I set for myself. If you want a more effective implementation of things that you actually want to achieve, this episode is for you!

Highlights from this episode include:

Are you ready to start craving balance and stop craving everything else in your pantry? Maybe you think you are eating healthy, but even after your morning oatmeal, you still find yourself hangry or just feeling gross within a few hours.

In this episode, I share something that truly helped set the foundation of my other goals - the Plate method! If you are ready to find an eating habit that works and isn't restricting, this episode is for you!

Highlights from this episode include:

• Hyper focusing on a walking pad (1:45)
• The why and the how (10:13)
• Introducing the Plate method (15:41)
• The benefits of the Plate method (19:57)
• How this method impacts your wellness and relationship with food (21:12)
• Stop having "off limit" foods (26:05)
• The science behind the Plate method (29:29)
• Experiencing emergency hunger (35:14)
• Diving into naked carbs (39:06)
• Joining the more detailed mini-course (46:27)

Are you ready to try the plate method? This was such a game changer for me, and I look forward to hearing how it helps you! Come share with me on social media. I want to hear from you!

Do you find yourself rotating through obsessions? If so, get ready because I am doing something new this week and sharing my hyperfocus with different habits, rituals, foods, and books. OH - if you like giveaways, be sure to tune in!!

I know I've been doing a lot of serious, heavy-brain-focused topics lately, and I wanted to try something more lighthearted. I'm excited, and it will be a lot of fun, so if you are ready to dive into this episode of hyperfocus obsessions, grab some water and a snack and get comfy.

"So many people are trying to build a movement habit, and we rigidly try to stick to it. We often end up falling off because we're not flexible with it, and we don't find a way to make it work for us."- Chelsea Uithoven.

Highlights from this episode:

• In the name of fun, let's do a giveaway (2:25)
• Rotating through mindset reminders (5:40)
• Trying on habits like we try on clothes (6:12)
• Take the time to make something special (9:50)
• An energizing morning ritual (14:03)
• Keeping focused while reading (19:56)
• Movement snacks (21:45)
• Embracing the seasons fully (25:22)
• Food & Books hyper focus (27:47)
• The 12-Week Year (35:17)
• Living with Joy (38:20)
• Feeling good about yourself with Intuitive Alignment (39:10)
• Never Have I Ever (41:09)
• Goodbye janky standing desk setup (43:24)
• The Adventure Quencher Stanley Cup and my new journal (45:34)

This episode was so much to put together; I hope it was fun for you too! What is something that caught your interest in this episode? What is your current hyper focus? Share with me on social media. I want to hear from you!

And don't forget to check out Patreon for all kinds of goodies!

Mentioned Resources

Are you constantly trying to get motivated? Do you think of all the things you should be doing and how you should motivate yourself to get started? Get cozy because in this episode, we'll dive deep into the things that motivate the ADHD brain and how you can use the Spoonful of Sugar Method to get motivated. If you are curious and want to experience a sneak peek into my Patreon audio courses, let's dive in!

"The funny thing about 'shoulding' on ourselves is we think that's going to motivate us, but it doesn't."- Chelsea Uithoven.

Highlights from this episode:

• An outline of the Spoonful of Sugar Method Course (6:17)
• Why The Spoonful of Sugar Method exists and matters (10:17)
• Dopamine production in the ADHD and neurotypical brains (11:30)
• A quick caveat to set expectations (15:27)
• The five things that motivate the ADHD brain (17:41)
• Diving into play (21:02)
• Understanding our interest-driven brain (32:53)

Are you ready to get motivated in a way that works for YOU? If you want to hear more about the Spoonful of Sugar Method and learn more about PINCH and how to actually incorporate this stuff into your life, join me on Patreon! Please go ahead and share with me on social. I want to hear from you!

Connect with Me

Do you constantly feel frustrated with the amount of habit-creating methods that don't work for you? Or maybe, you've lost trust in yourself and your ability to create a habit that will stick. This episode is for you if you are ready to discover why specific habit formation methods don't work!

"Keep in mind that wellness is not your whole life. Starting all the habits at once, when this is just one piece of another hectic, full, exciting life, could be pretty unrealistic. Inevitably, the other areas will start crumbling."- Chelsea Uithoven.

Highlights from this episode:

• Hyper-focused on hypnosis (3:34)
• Struggling with all or nothing thinking (10:28)
• Thinking of the areas of your life as your class schedule (16:18)
• Finding habits that accommodate our brains (21:31)
• Enhancing low self-esteem with habit formation (27:49)
• Trusting yourself when creating habits and self-efficacy (36:35)
• Recapping the four reasons traditional habit formation methods aren't ADHD-friendly (44:32)
• A surprise for my listeners (45:52)

Are you ready to create habits in a way that will work for you? It's time to start trusting in yourself! Share with me on social; I want to hear from you!

Mentioned Resources

Do you struggle with drinking to feel more comfortable in social gatherings? Or maybe you have a glass of wine each night to take the edge off your day. In this episode, Jordan Grainger and I chat about her journey and experience of being sober curious. Let’s dive in!

“There are things that you lose, but I would say those were a lot scarier to lose when I was in drinking culture than when I got through with it.”- Jordan Grainger.

Highlights from this episode:

• Leading the way in chosen sobriety (2:06)
• The Sober Curious Movement (3:46)
• Having a support system (6:50)
• Flexibility during the sobriety challenge (9:31)
• Getting the best experience in 100 days (11:11)
• Self-soothing through alcohol (13:23)
• Why the first drink is the most fun (16:59)
• Alcohol and ADHD (20:30)
• Jordan’s boundaries and experience (22:36)
• Socializing while sober (26:27)
• Tips for anyone who is sober curious (31:54)

Are you ready to have more consistency and control over your life without alcohol? I would love to hear how drinking affects you. Please go ahead and share with me on social. I want to hear from you!

Mentioned Resources

Where in your life are you doing something, not because it feels aligned with what you want, but because you feel like you have to fit in some box?

It is common to feel like you must accomplish a predetermined goal to succeed.

Do you feel like every time you start over, you try harder but not better? Or maybe you stay on a cycle of switching from one quick fix to another, and you never actually see the results.

Do you feel like you are on a roller coaster of emotions? Or maybe you find yourself stuck in an emotion, and while others have already moved on, you still feel the emotion with the same intensity as you first felt it.

We are raised to keep pushing through even when things get tough, even if it seems impossible. In this episode, we're going to talk about self-compassion and honoring your own needs during the inevitable lows of life. If you are ready to reinvent your idea of wellness after this episode, I have even more actionable and sustainable tips in my Wellness with ADHD Digital Course. Let's dive in!

"Wellness with ADHD comes with highs and lows. It comes with the fullness of life's experience, and it's not just one-sided, all positive, or all perfect. It's about taking care of ourselves as best as we can, as best as we know how to in every moment during the highs and lows."- Chelsea Uithoven.

Highlights from this episode:

• Not your typical episode (1:23)
• Content warning for heavy emotions, grief, and death (1:50)
• Letting go of a loved one (3:10)
• The roller coaster of emotions that come with ADHD (4:55)
• Choosing self-compassion when you wake up with fewer spoons (5:33)
• Why you should choose self-compassion when you feel you aren't deserving (12:44)
• New values in my value-based living (15:29)
• Allowing myself to show up as the creator ADHDers need (18:15)
• Laziness does not exist (21:16)
• Learning the processes with my Wellness with ADHD Digital Course (37:05)

Maybe you don't need this episode right now, but when you do, I hope this episode helps you choose self-compassion over guilt in an emotionally low moment. I'd love to hear about the ways you take the time to help yourself navigate the lows. Please go ahead and share with me on social. I want to hear from you!

Mentioned Resources

Do you give up on your health goals if you don't see progress yet? Or maybe you are on a repetitive cycle of giving up on the traditional plans and then regretting it months later when you start thinking about the progress you could have made in that time frame.

How would you feel if you woke up today feeling no guilt or shame for what you didn't do yesterday? What about realizing that what you didn't accomplish the day before had its purpose?

What would you dream of doing all day if you didn't have limitations on time, money, or anything else? What is something you do that feels like time disappears when you do it?

Do you struggle with keeping up or maintaining the habits to accomplish a goal?

We all have different reasons for wanting to improve our wellness. Maybe we're hoping to feel better, look better, or live longer. But for those of us with ADHD, the journey can sometimes feel overwhelming and frustrating. It's easy to hate it when we don't see results right away or when old habits die hard. But it's important to remember why we started this journey in the first place and to find a way that's easier for us to keep pushing forward.

"If the way that things are happening right now aren't working for you, that doesn't mean this is simply how the world works. Just because this is the way things have been, that doesn't mean this is the way things have to stay, and we can find or create another way." - Chelsea Uithoven.

In today's episode, we discuss three ways you can stop hating your wellness journey, and I'll be giving you a sneak peek of the newest way you can work with me.

Highlights from today's episode:

• Hyper focusing on Papaya Boats (2:11)
• An unproductive way of thinking about habits (6:15)
• The problem with willpower and discipline (7:11)
• Falling into the trap of knowing what to do but not doing it (9:05)
• The perfect explanation of Delayed Discounting (11:06)
• Motivations, jumpstarts, and 75 Hard (13:44)
• You can create a different process (16:58)
• A teaser to my newest way of helping you (18:58)
• How to not hate your wellness habit (22:00)
• Motivated by anticipation of happiness (23:27)
• Three ways to make a habit enticing in the moment (26:10)
• Implementing these strategies to help teach you (27:00)
• Pairing the habit with an existing interest (28:18)
• Instantly rewarding yourself (31:51)
• Change the habit to one you actually enjoy (35:11)
  

I hope this episode has ignited you and inspired you to start back at achieving a goal you have been trying relentlessly to meet! I'd love to hear about it! Please go ahead and share with me on social. I want to hear from you!

Mentioned Resources:

Are you an ADHDer who struggles with organization in your home? Today, you're in for a treat as Joy from Joy Loving Home gives us some great tips on getting and staying organized.

Joy Ridenour is a wife, mom of four, and an unorganized professional organizer! - Yes, you read that right! She talks about this during our discussion. Her struggles, coupled with frustration over the organizing industry's need to make moms with ADHD feel inadequate about the difficulties in their homes, led her to share personal stories and ADHD-focused tips.

Joy specializes in productivity and home organization for moms with ADHD, and I have to say, my favorite thing about Joy is that she practices judgment-free organization. As ADHDers, we can often feel a lot of shame around our environments, and one of the things I love about Joy's approach is that she focuses on the mindset of organizing with a heart to find a real, sustainable solution for you.

"… just being kind to yourself, not holding yourself to some standard created by type A people for type A people born organized." - Joy Ridenour

Highlights from my chat with Joy include:

• Find out how Joy got into professional organizing (11:24)
• Her self diagnosis story and the fears around getting a professional diagnosis (13:27)
• Thriving as a mom of four little ones (18:32)
• The importance of accountability and urgency to get things done (22:35)
• How she got into the realm of working with ADHD clients as a professional organizer (23:39)
• Why she practices judgment-free organization (27:36)
• Tips for getting organized (29:01)
• Tips for staying organized (36:22)
• Common misconceptions when it comes to organizing (38:15)

I hope you found some value in this discussion with Joy today. I know I did! I'd love to learn about the tips and tricks you've implemented in your home to stay organized. Please go ahead and share with me on social. I want to hear from you!

Connect with Joy

Have you ever considered there is a connection between ADHD and disordered eating? As someone with ADHD, do you want to have a better relationship with food to stop dieting, stop binging, and be happier and less stressed about food and body image? If your answer is yes to any or all of the above, this insightful episode is for you.

I'm so excited for you to hear this interview with Nicole Demasi Malcher. After receiving a late ADHD diagnosis at the age of 33 and struggling with food issues for most of her life, her ten years of experience as a dietitian and certified diabetes educator helped her uncover the deep connection between ADHD and disordered eating. She has since dedicated her career to assisting ADHDers in healing their relationship with food and their bodies.

"… there are so many reasons we struggle with eating with ADHD. I mean, we have issues with impulsivity, low dopamine. We have poor time management, time blindness, and interoceptive awareness, we get overwhelmed and have emotional dysregulation and sensory issues, all of which affect our eating." - Nicole Demsai Malcher

Highlights from today's discussion:

• What are intuitive eating and its advantages for someone with ADHD (5:20)
• Nicole shares her struggles with food and body image (8:18)
• Having ADHD and why it's common to struggle with eating (13:57)
• The need for self-care (17:23)
• Restrictive eating and using food to cope (19:31)
• Dieting is the most significant predictor of weight gain, and BMI is a lie (24:19)
• Intuitive eating and the fear of relinquishing control (30:06)
• How to ease into intuitive eating (35:45)
• Nicole's pregnancy and her relationship with food (39:53)
• The misconceptions of what intuitive eating is (46:48)

Did you find this episode insightful? Did you have any ah-ha moments? I'd love for you to share them with me on social! Also, Nicole coaches clients 1:1 and has a 10-week Eating with ADHD online course, which provides all the knowledge, tools, and step-by-step processes needed to eat consistently, helping you break free of the binge-restrict cycle and be in control around food.

Connect with Nicole

As someone with ADHD, do you ever have a fear of failure? Have you ever considered ADHD an advantage or that your strengths should be the focus rather than your weaknesses?

I'm so excited for you to hear this interview as we interweave the two topics of entrepreneurship and wellness. We welcome AnnMarie Espina, an ADHD transformational coach for entrepreneurs, and we chat about entrepreneurship, wellness, and ADHD.

"And the reason that people with ADHD are so successful as entrepreneurs are because we're the creatives, the innovators, the people who don't want to go in someone else's box. And we're like, no, your way sucks. This is how we're doing it. And so literally, we change economies and things at a global scale." - AnnMarie Espina

Highlights from my chat with AnnMarie include:

• AnnMarie shares her story (17:22)
• Going for the no's and celebrating rejection (20:09)
• The advantages of entrepreneurs with ADHD (23:29)
• Thrive in life through the strengths-based approach (27:50)
• Having ADHD and choosing to outsource (31:38)
• You can have ADHD and be consistent (39:58)
• AnnMarie's wellness practices (45:01)
• Medication and ADHD treatment (50:01)
• What makes her vibrant (55:24)

What do you think about how AnnMarie goes for the no's and celebrates rejection? Or do you agree that you can have ADHD AND be consistent? I'd love to hear your thoughts; come share with me on social!

Connect with AnnMarie

In this episode we talk about the trend of aesthetic diet and wellness culture that is deliberately non-accessible to anyone who doesn't fit its target profile of privileged, monied, light skinned, neurotypical women. We also talk about treating habit formation as an ongoing project and not something you have to be great at within a short period of time. Hop in and let's get candid about ADHD and wellness!

Here are five actionable ways to plans your meals to make your life easier as an ADHD-er. All of the ways I talk about in this episode are suggestions from my own trials and errors, but remember that you aren't required to follow any of them. You can come up with your own way. The important thing is to help your ADHD brain by simplifying your daily meals, and lessening the chances of falling off the wagon.

If you struggle with organization, here is a different way of approaching this fight. Let's create way to organize our environment that makes sense for an ADHD person!

How do you stick to your resolution to form a habit/month. If you listened to the last episode, you know how much I love this idea. But it's also important to think of incentives our ADHD brains would like, so we can realistically achieve our goal for the month!

How does building one habit in one whole month work? Does it fit the habit creation patterns of an ADHD mind?

This episode is part 5 in the 5 part concepts for vibrant health series. This series does not have to be listened to in order or all together, you can pick and choose which ones you are interested in and create your own adventure! 

This episode is part 4 in the 5 part concepts for vibrant health series. This series does not have to be listened to in order or all together, you can pick and choose which ones you are interested in and create your own adventure!

In this episode, I talk about the third pillar in our conversation about vibrant health. The idea of putting joy before sacrifice and figuring out how to balance short term and long term joys to maintain a happy and healthy way to consume food.

On this episode, I had the honor of having a conversation with Julie Bereczki! 

Julie is a holistic nutritionist and online business owner who received a late ADHD diagnosis in 2020 at the age of 32. She now educates other ADHDers on how to achieve and maintain health using simple strategies tailored to the ADHD brain. She specializes in effective supplementation, nutrition, and lifestyle habits for better management of ADHD traits.

In this episode, I continue talking about how to implement practical structural changes in your life, whenever there's a habit you want to form. 

Links mentioned in the episode:

In this episode, I talk about why replacing discipline with structural changes in your life is the best way to achieve the goals you've been aiming for. It's a lot less frustrating, and you don't have to keep feeling guilty for not having "enough will power".

Links mentioned in the episode:

In this episode, I explain how you can stick to any new habit you're creating, and why it's okay to lapse while you're getting there!

Links mentioned in the episode:

What happens when you realize that you have control over your thoughts? After my surgery two weeks ago, I've had to make some changes while I recover, and they may sound counter-intuitive after everything I've talked about here. But it's not! And I want to explain why it's all about repairing my relationship with food.

And to add to this, I also had a really interesting epiphany while sitting in the Drive-Thru at Wendy's. Come and listen to what it was! 

In this episode you will learn... What a limiting belief is  Where they come from. When they tend to show up. Some of my personal limiting beliefs I've overcome. My 4-step process to dismantle them!

In this episode, I’m sharing with you a strategy that my therapist shared with me to help me manage big emotions, and learn how to react from my logic instead of impulsive emotions. This is a game changer!!!

Resources from the show:

This week, we discuss what “consistency” looks like with ADHD. And as a bonus, I will also share with you the hack that’s been helping me stop procrastinating work in the mornings!

Resources from the show:

In this episode we talk about a surprising skill that can make it much easier to fight the urge to give in to certain urges that our ADHD brains think is much more fun or yummy.

LINKS from the episode:

In this week’s episode we’ll talk about:

1. How to change your environment to more easily form a habit
2. How to change your environment to BREAK a habit
3. Why we’re not lazy, but our brain is just trying to protect us when we take the “easy way out”
4. How ADHD overwhelm and lack of object permanence make changing your environment crucially important

References from the show:

In this episode of Vibrancy with ADHD, we’re going to dive into why moderation may be difficult for those of us with ADHD. Although it may not be natural, it is possible to learn how to eat your favorite foods in moderation - it is a learned skill like riding a bike or reading a book.

I’m going to share with you the strategy that I use that has helped myself and clients learn how to eat ANY food in moderation. It’s simple but POWERFUL!

Links: 

In this episode, I answer the question “how do I create a consistent exercise routine with ADHD?”

I see 3 common problems with creating a consistent exercise routine with ADHD and they are…

Overwhelm - “I don’t know where to even start!”

Boredom - “I can’t stick with it because I get bored”

All or nothing thinking - “I skipped one day at the gym, and that turned into 3 months.”

In this episode, I provide solutions to these 3 common struggles, so exercise can become easy, automatic, and ENJOYABLE!

References from the show:

In this episode, we’ll discuss whether or not “all or nothing” thinking is more prevalent in ADHD brains, and why it’s not necessarily always a bad thing. We’ll discuss when it’s okay to let your “all or nothing” mindset do it’s thing, and when you may want to work on shifting it.

We will also cover a mindset shift and a strategy that you can use to go from someone who is “all or nothing” to “all or something”!

References from the show:

Welcome to the first episode of Vibrancy with ADHD! Here we will learn how to build sustainable and joyful wellness routines WITHOUT boredom, shame, or falling off the hypothetical “wagon”. Host Chelsea Uithoven is a Health and Mindset Coach who was diagnosed with ADHD at age 30 and is learning to navigate her neurodiversity right alongside you.

In this episode we will cover the 2 Keys to Growth Toward your Goals with ADHD:

1. Structure - Learn why although we resist structure, it can be a key component to move from overwhelm into action
   
2. Self-compassion - Understand how action without self-compassion can lead to self-sabotage for ADHDers
   

In this episode, I discuss the difference between an excuse and an explanation. I also cover a very common misconception neurotypical people have about ADHD, and why it's important to contextualize mental health issues in the right way!

I have ADHD and I'm an expert in nutrition and diet. So, combining my personal and professional experiences, I've narrowed down 3 ways of overcoming the urge to overeat that ADHD causes in us. 

Links to keep the fun going!

There is quite a lot going on between ADHD and your food habits. In this episode, I get into how we view ourselves and our habits after being diagnosed with ADHD, and 3 scientific reasons ADHD may be causing you to over-eat! 

Understanding yourself is powerful, so listen on!

Links to keep the fun going!

In this episode, I get into a lot more detail about my journey to ADHD diagnosis. It was not a simple path. I try to go over every step of the process so that you can have a good idea of what to expect if you're also looking to speak to a therapist about a diagnosis. 

All the links I promised in the episode! 

In this episode, I open up about my recent diagnosis and the common myths that keep women like me from realizing that we're ADHD. After understanding myself better, I'm also taking this podcast in a new direction. I hope you enjoy the change as much as I do!

Do morning routines feel intimidating to you? I used to be unable to keep at them everyday, until I figured out how to be less rigid and more joyful about the start of my day. In this episode, I talk about a new way to morning routine!