Daily Habits That Make Your ADHD Worse with ADD Crusher, Alan P. Brown

Many adults unknowingly make their ADHD symptoms harder to manage through everyday habits that drain focus and executive function. From dopamine-driven sugar cravings to revenge bedtime procrastination and screen overload, small daily routines can sabotage your brain's natural ability to regulate focus, mood, and productivity.
In this episode of the ADHD-ish™ podcast, Diann Wingert sits down with ADD Crusher creator Alan P. Brown to explore simple, high-impact shifts for better ADHD executive functioning. Learn practical strategies to replace toxic habits with ADHD healthy habits and wellness practices—like portable proteins, low-friction movement, and consistent sleep hygiene—that optimize your mindset and motivation without adding overwhelm.
EPISODE HIGHLIGHTS & TIMESTAMPS:
- ADHD Business Strategy: Identifying Toxic Daily Habits
- The Impact of Sleep Deprivation on ADHD
- Overcoming Multitasking Traps for Focus and Productivity
- Managing Overcommitment and ADHD Entrepreneur Burnout
- Building ADHD-Friendly Routines for Peak Executive Function
- Breaking Free from Negative Self-Talk Cycles
- Sustainable Habits for Long-Term ADHD Business Success
- Actionable Steps to Improve Daily Focus Strategies

Episode Overview & Key Topics
• Why Sugar and Simple Carbs Are So Tempting (and Toxic)
• The neuroscience of sugar, dopamine, and ADHD brains
• Why people with ADHD reach for snacks more often
• Portable proteins, smart snacks, and what to keep out of your pantry
• The "Immediate Gratification" Trap
• How impulsivity and habit shape eating and lifestyle choices
• Simple prepping strategies for making healthier choices easier
• Exercise Without the Pressure
• How movement supports the ADHD brain (hint: it’s more than fitness!)
• The real benefits: BDNF (“Miracle-Gro for the brain”), focus, and mood
• How to start (or restart) with what you're “willing” and “able” to do
• The Underrated Power of Sleep
• How sleep deprivation mimics ADHD and worsens executive function
• The role of “revenge bedtime procrastination” and the “second wind”
• Huberman Lab-inspired tips for honoring circadian rhythm and better rest
• Screen Sucking & The Modern ADHD Saboteur
• How screens (phones, apps, streaming) are addictive false friends
• The myth of “restful scrolling” and how screens prevent true breaks
• Guilt-free social media windows and restorative breaks
• Quick Self-Check: Alan’s One-Simple-Step Approach
• Rate yourself in three key areas: diet, sleep, and exercise (scale of 0–10)
• Identify your lowest score and add ONE actionable change
• Use sticky notes and gentle accountability to turn intention into habits

Guest Bio: Alan P. Brown
Alan P. Brown created the award-winning ADD Crusher™ video program for ADHD teens/adults. Undiagnosed for decades, his untreated ADHD manifested in underachievement, substance abuse, and worse.
Once diagnosed, he found it difficult to learn coping strategies from books, so he researched his own evidence-based “brain hack” strategies to fuel a successful advertising career and two start-ups. In addition to his successful coaching program, Alan is also a best-selling author and a conference and TEDx speaker.

Resources mentioned during the episode:
Books by John Ratey: Driven to Distraction, (penguinrandomhouse.com/books/209384/driven-to-…) SPARK (goodreads.com/book/show/721609.Spark)
BJ Fogg: The Fogg Behavior Model (behaviormodel.org)
The Huberman Lab: (hubermanlab.com/podcast) #1 Health Podcast
Merlin Mann Inbox Zero (undo.fm/inbox)
BrCin-Derived Neurotropic Factor (BDNF) (youtu.be/p1IieZAxBAo?si=b92wfLXH9NpVecNJ)

We covered sugar, sleep, and screens in this interview, but there are two more! Get Alan’s eBook, “5 Things We're Doing Every Day that Make Our ADHD Worse” (addcrusher.com/#ADHDebook)

Love this podcast and haven’t left a review yet? Here’s a link to make it easy, (lovethepodcast.com/adhd-ish) and hey, thanks!

Daily Habits That Make Your ADHD Worse with ADD Crusher, Alan P. Brown

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