{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Breaking Down Tasks and Big Feelings with Vanessa Gorelkin (Rebroadcast)","description":"For this week\u2019s episode, we are dipping into the archives to revisit a conversation that resonated with so many of you. I\u2019m talking with Vanessa Gorelkin, a seasoned occupational therapist and ADHD coach who\u2019s been working in the field for nearly 30 years. Vanessa holds a Bachelor of Arts degree from Brandeis (Bran-Dice) University and a Master's degree in Occupational Therapy from NYU. She specializes in executive function strategies, emotional regulation, and anxiety management, and she brings a unique perspective to helping adults with ADHD navigate the day-to-day. In this encore presentation, we discuss: The "Want-to-Do" Gap: Why we struggle even with the tasks we actually enjoy. The Anxiety Connection: How anxiety and executive dysfunction team up to create a cycle of frustration. Strategy Decay: Why tools that work perfectly for a month inevitably seem to stop working. Practical Regulation: How to break down tasks so they feel doable and why you need a "crisis plan" before the crisis actually hits. Whether you missed this the first time around or just need a refresher on these strategies, there is so much gold in this episode. You can still find all the links and resources mentioned in this episode on the original show notes page at: HackingYourADHD.com\/215 This Episode's Top Tips 1. If something feels overwhelming, try breaking it down into micro-steps. Even something like getting out of bed can be broken into \u201csit up,\u201d \u201cput feet on the floor,\u201d and \u201cstand up.\u201d In more practical ways, we could think of this as starting out as just opening the document you need to work on, adding the formatting, and starting your first sentence. The idea is you want to build momentum and go with the flow. 2. Be mindful of language; words like "just" and "should" can be damaging. Instead of \u201cI should just wash the dishes,\u201d you can reframe it as \u201cI could wash the dishes,\u201d and then also if you need a little bit more asking yourself, \u201cWhat\u2019s making this difficult, and how can I work with it?\u201d 3. It\u2019s important to have a crisis plan ready before you need it. When emotional overwhelm hits, it\u2019s hard to think through what you need. You can pre-plan strategies like a weighted blanket, a favorite show, or calling a friend so you don\u2019t have to figure it out at the moment. ","author_name":"Hacking Your ADHD","author_url":"http:\/\/www.hackingyouradhd.com","html":"