In this 2 part journey, Carmen kicks things off by defining “executive functions” — those behind-the-scenes brain processes that help us plan, prioritize, switch tasks, regulate emotions, and hold information in mind. From there, she unpacks the neuroscience: how dopamine signaling in the prefrontal cortex gets knocked off balance in ADHD, why neural connectivity matters, and what current research tells us about “wiring” versus “firing” in our brains.

Segment Breakdown:

* EF 101 – A friendly, jargon-free intro to the key pillars (working memory, cognitive flexibility, inhibitory control) and why they feel like glitchy software on an ADHD brain.

* Neuro-Deep Dive – Carmen shares the latest on dopamine pathways, brain network communication, and what fMRI and EEG studies reveal about ADHD brains in action.

* Real-World Struggles – Listeners recognize themselves in stories about missed deadlines, email overwhelm, time blindness, and emotional hijacks.

* Practical Coping Skills – Learn five science-backed strategies: habit stacking, external scaffolding (timers, checklists, accountability partners), mindfulness micro-breaks, chunking big tasks, and nutritional/hormonal hacks to support dopamine balance.

* Growth Mindset Wrap-Up – A call to celebrate incremental wins, reframe “failures” as data points, and set up a next-step action plan. Carmen closes with encouragement to view executive-function work like training for a marathon—slow and steady builds lasting strength.

Key Takeaways:

* Executive functions are trainable skills, not immutable traits.

* Small environmental tweaks (alarms, visual cues, “if-then” plans) can bridge the gap between intention and action.

* Connecting science to strategy empowers us to rewire habits and reclaim confidence.

Tune in, take notes, and get ready to turn your ADHD “weaknesses” into a toolkit of neuro-friendly strengths. Let’s reprogram our brains together!

Welcome back to Authentically ADHD, where we turn emotional chaos into curious exploration. In this episode, Carmen dives deep into one of ADHD’s most misunderstood challenges: emotional intelligence. Spoiler alert — it’s not about being too sensitive, too reactive, or too much. It’s about how the ADHD brain processes emotional information on a totally different timeline.

✨ What we explore in this episode:

* What emotional intelligence really is, and why it’s essential for adulting, relationships, and self-understanding

* The neuroscience behind why ADHD brains struggle with emotional regulation, from delayed prefrontal cortex development to dopamine rollercoasters and amygdala overdrive

* What emotional dysregulation feels like in real life (hello, spiral over a microwave not closing properly 🙃)

* Hopeful, science-backed strategies for strengthening emotional intelligence using mindfulness, emotion labeling, coaching, and reframing sensitivity as data, not drama

* Why your emotional intensity isn’t a flaw — it’s a powerful signal that something matters

Carmen breaks it all down with compassion, humor, and the science to back it up. If your emotions have ever felt like a Fourth of July fireworks finale in a hurricane, this episode will leave you feeling seen, validated, and a little more equipped to ride the waves.

💡 Bottom line? Emotional intelligence is a skill, not a fixed trait—and ADHDers are more than capable of building it, one small moment of self-awareness at a time.

🔁 Tune in and learn how to turn emotional overwhelm into emotional wisdom — ADHD style.

Linktree:

https://linktr.ee/carmen_irace

Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1

Show Notes: https://www.canva.com/design/DAGk_fmZEMQ/E51DE-a7wonH6cG2tRpWew/view?utm_content=DAGk_fmZEMQ&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h583280c8ec

In this episode we talk about, this vicious cycle of avoidance, guilt, and stress is not your fault — it’s rooted in the neurobiology of ADHD. But understanding this gives us the power to break the cycle. We don’t have to rely on guilt or punishment to motivate ourselves. Instead, we can focus on what works for our unique brain wiring: creating environments that are stimulating, breaking tasks into small chunks, and using rewards to trigger dopamine. Let’s stop the self-blame and start embracing strategies that actually work for us. Stay tuned for more tips on how to hack your brain’s reward system!

Follow me:

Linktree:

https://linktr.ee/carmen_irace

Join Focused: https://ihaveadhdllc.ontralink.com/t?orid=29951&opid=1

Show Notes: https://www.canva.com/design/DAGkhRDDp_g/n_wEu8tOjZtTxJfnO_i6Zw/view?utm_content=DAGkhRDDp_g&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h285a2c67ef