Daily Habits That Make Your ADHD Worse with ADD Crusher, Alan P. Brown — ADHD-ish™ ADHD Business Strategy for Busy Brains

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:

00:00 - ADHD Business Strategy: Identifying Toxic Daily Habits

05:30 - The Impact of Sleep Deprivation on ADHD

11:15 - Overcoming Multitasking Traps for Focus and Productivity

17:40 - Managing Overcommitment and ADHD Entrepreneur Burnout

24:00 - Building ADHD-Friendly Routines for Peak Executive Function

30:15 - Breaking Free from Negative Self-Talk Cycles

36:40 - Sustainable Habits for Long-Term ADHD Business Success

41:10 - 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, SPARK

BJ Fogg: The Fogg Behavior Model

The Huberman Lab: #1 Health Podcast

Merlin Mann Inbox Zero

BrCin-Derived Neurotropic Factor (BDNF)

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”

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