Ep. 38 - Brain Backups to Manage ADHD with Dana Baker-Williams

In this episode of Destress The Nest, host Hannah Morgan is joined by Dana Baker-Williams, an ADHD and anxiety coach for parents, teens, and young adults. Dana shares practical strategies for creating “brain backups” to support executive functioning and reduce family tension. From visual aids to consistent routines, Dana offers simple yet powerful tools to help both parents and children thrive, especially in households managing ADHD or anxiety.

Key Takeaways

• Why Brain Backups Matter: People with ADHD often struggle with working memory. Visual and external reminders are essential to support follow-through.

• Make it Visible: Use whiteboards, sticky notes, color-coded folders, and written schedules to keep important information front and center.

• Establish Zones & Routines: Designated “landing zones” for backpacks, keys, and shoes help reduce daily chaos.

• Create External Accountability: Replace willpower with systems—like chore reminders via Alexa, or schedules posted in common areas—to reduce nagging and missed tasks.

• Prepare for Transitions: Kids with ADHD and anxiety need time and clarity. A visible weekly schedule can ease stress and avoid meltdowns.

• Involve Kids Early: Even young children benefit from predictable routines and can be taught to engage with visual schedules as they grow.

Quotes

• “If you have ADHD, you need a backup system because out of sight really is out of mind.”

• “Visual reminders are a gift—whiteboards, sticky notes, and color-coded folders give working memory a break.”

• “Instead of relying on your willpower, rely on your habits and routines.”

• “We can’t just expect our kids to try harder. We have to give them the tools to succeed.”

Resources Mentioned

• Dana’s website: parentinginreallife.org

• Tools mentioned: whiteboards, sticky notes, Alexa reminders, Skylight calendar, chore zones

• Tip: Write out weekly family schedules on Sundays using chalkboards, whiteboards, or printed templates

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This episode of Destress the Nest is sponsored by Heron House Management.

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