Building ADHD Confidence: How to Expand Your Capacity for Taking Action

Get your nervous system out of stuck mode, create confidence and take action despite the fears that hold you back. If you struggle with rejection sensitive dysphoria or a lack of self-trust, this video is for you. I'll be sharing practical steps to help you expand your nervous system's capacity to tackle scary tasks and follow through on your goals.
In this video, we'll cover:
Understanding the ADHD brain and why fear holds us back
The roles of the amygdala and prefrontal cortex
Techniques to calm your nervous system and reduce fear
Actionable steps to start moving towards your goals
Daily practices to maintain a calm and focused mind
Grab a piece of paper and a pen, and let's workshop your vision together. By the end of this video, you'll have the tools to manage your fear and start taking meaningful steps towards the life you want.
00:00 Introduction
01:02 ADHD and Fear
01:58 Setting Goals
03:01 Amygdala Explained
04:23 Prefrontal Cortex
05:55 Bottom-Up Approach
07:12 Breathing Exercise
10:19 Reviewing Goals
11:42 Action Plan
13:37 Managing Mind
14:47 Final Thoughts
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👋 C O M E S A Y H I !
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⟡ Instagram: / carenmagill
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[@allieclairemiel4425]

I get run down from daily activities and never feel like I've done enough before running out of steam 😅

[@coreymack6208]

You’re probably the best ADHD focused channels I’ve come across. Thank you for your authentic self

[@CarenMagill]

thank you so much!!!!

[@americasariesson1862]

Yep 👍🏻

[@humaninstrumentality5727]

Look it's my actual Mom

[@DaveE99]

Nice

[@MaseratiChris556]

I want her to reply with, “hi baby! 👋🏽 “

[@tomfilipiak690]

Procrastinated on a visible project due on Tuesday...Can't stop running in circles inside my head, heart, body. Diet is off, sleep is off. Exercise? Forget it. And hoping I can pull it out of the fire with work I do today, tomorrow and Monday. I HATE being here for the nth time. I procrastinated because I despise this recurring project and typically have to do the whole project even though others should be required to help and do with me. The rest of the team cleverly manipulated so they would not have to do as much or none! UGH. Still spinning out.... BTW. You are such an amazing person. I wish I was as together as you are. I wish I had just one person like you in my life to help me through this. (Not hero worship..I just want you to know how on point you are!)

[@MindyMir-bf3kf]

I have ADHD and I'm on the autism spectrum... Both combined have prevented me from achieving my goals...

[@Chhesterification]

Hahaha! I can only last about 30 seconds on Facebook before I start to feel ragey. I love this video. Thank you. I would love to learn more about how to identify my amygdala starts popping off earlier. By the time I realize I'm getting upset, I'm already really upset.

[@Timthethespian89]

This is absolutely incredible. THANK YOU

[@10_Roads]

OMG the part about the prefrontal cortex and executive function at 3:48 ish. Had to rewatch it more than 4 times because I kepts zoning out. How ironic 😅

[@batlin]

I don't even register fear or anxiety about tasks I'm avoiding... Everything seems fine, then the day ends and I realise another day has slipped by where I took no action on projects that are important to me. Unconscious avoidance I guess. This exercise seems like it might help me to snap out of that.

[@CarenMagill]

Yes, this sounds more like dorsal shut down, but calming the nervous system can also help.

[@batlin]

@@CarenMagill thanks for that pointer! I hadn't heard of dorsal shutdown but just looked it up and it sounds extremely familiar. The article I found talks about both under- and over-activation of the vagal response so that gives me some promising leads.

[@14oneshot]

Thanks Caren, you are great! Love your help and info.

[@user-ve7pv6iq6k]

Thank you so much you are incedible every video is extremely helpfull.

[@hivyfalou1393]

Your videos always help me the most, I feel other videos that I watched just gave me anxiety instead of helping me🤕🤕🤕

[@ineslove18]

Grateful ❤

[@LuisFernandoBernal]

thanks 4 sharing. U help a lot of people w your analisis.

[@philippashirkey2192]

Exactly what I needed today, thak you 😊

[@AltheaDoris]

Thank you for this :). Maybe you could check out spatial referencing by Masati, he mentions focusing on an inanimate object first then focus on a body part. Apparently there’s something more advantageous about referencing the environment first then a body part, then repeat this through the five senses, and beyond those senses if you’re more sensitive ❤. Maybe you could explore this. It’s been extremely helpful

[@SIBIRIAKoriginal]

7:50 looks like Matthew McConaughey knew this technique all along. He has been booger-rolling as long as I remember him.

[@Sarah-ht7cs]

Are you sure you have a clear grasp on "top down" vs. "bottom up" processing. I don't want to assume I'm right and you're not, but some of what you're saying doesn't seem to jive with what I've learned about it in my study of autism (Bear in mind there are possibly. many AuDHDs watching your chanel). Anyway, just an FYI sort of thing. Love your chanel.

[@CarenMagill]

The bottom up method can work for any human. It's calming your body and therefore calming your brain. It doesn't have to be the sensory practices I shared, but I can't imagine a human who couldn't benefit from being more relaxed and connected to their body.

[@DaveE99]

What in particular dosent jive?

[@DaveE99]

Calming the body is also about regulating the freeze flight fight fawn, attatchment cry for help, and shutdown states, also freeze and shutdown are both immobilized states. Freeze is a mixed state. Shutdown is just dorsal vagal. There are also subtle versions of these states as they are not binary but more on a spectrum. The. States like play are also mixed and things.

[@Sarah-ht7cs]

​​@@CarenMagill@DaveE99 No,no. I agree with the concept youre going after, Caren. What I'm saying is that you seem to be using the wrong TERM. Bottom up thinking/processing refers to taking individual parts and putting them together to make a whole. Top down means getting the big picture immediately. As I'm sure you know, this is something that the prefrontal cortex is supposed to do (not so well for us) and that's why its called executive function. Its supposed to function like an executive. But yes, an overactuve/disregulated amygdala can get in the way of that process. And yes, the point you are making is valid. But the delivery seems a bit muddled by imprecise wording. Perhaps there is an additional meaning of the term(s), but the term as used in psychology refers to what I described above. I hoped that you would at the least done a simple Google search on the terminology before responding. It might also be helpful to look up the term "gestalt".

[@mariee.5912]

I have to take a test to get a license and I am paralyzed.

[@MindyMir-bf3kf]

That happened last night to me,when I went to an art class,you can do it! Just relax.

[@mariee.5912]

@@MindyMir-bf3kf thank you. For me it has been years.

[@MindyMir-bf3kf]

@@mariee.5912 my whole life, perfectionism is rough... good luck with your license 💕

[@mariee.5912]

@@MindyMir-bf3kf thank you. Perfectionism can paralize and exhaust you.

[@pawelzabicki7785]

Huh, I am limited by money, and mostly by my cPTSD.

[@americasariesson1862]

Crappy Childhood Fairy KZbin

[@ScaleScarborough-jq8zx]

I just want to meet a beautiful lady, but have come to have little faith in people. My ADHD or whatever the kernel of my overall malady is remains I effectively untreated and very much at the center of my not wanting to give anyone shot.