💫Welcome to the Mini Episodes – Ep. 8!💫

I’ve received so many wonderful comments and stories from you all over the years, and I think it’s time to share them on the show! It’s incredibly validating to hear from others and realize we’re not alone on our mental health journeys. Plus, your insights and tips for making improvements in your lives are truly inspiring.

If you’d like to share your story, DM me or send your email to me at Meg@MegDukeLCSW.com. And if you’re feeling up for it, you can even send a voice memo!

Click here to listen!

Welcome back to #ThePerinatalPodcast – The Mini Episodes!

validation #parentingtips #slowdown #chaoticandtwirly #amplifywellness #parentinghacks @applepodcasts @spotifypodcasts @youtube

Thanks to our show’s sponsors!

@momandaofficial Promo Code: PERINATAL
@essenther.official Promo Code: AMPLIFYWELLNESSWITHMEG
@needed Promo Code: PERINATALPODCAST
@choosemuse Promo Code: AMPLIFY WELLNESS

Ever find yourself naturally working in bursts—focusing intensely for a while, then needing a quick mental break before diving back in? You’re not alone! Many of my clients have shared that they were already using a version of this technique without even realizing it. 🎯

If that sounds like you, meet the Pomodoro Technique—a structured way to maximize focus, avoid burnout, and make the most of your energy. Even if you’ve heard about it before, this is your friendly refresher with new insights on how to customize it to fit your life.

What Is the Pomodoro Technique? 🍅

Originally developed in the 1980s by Francesco Cirillo (who used a tomato-shaped kitchen timer—hence “Pomodoro” 🍅), this time management method is simple:

1️⃣ Work for 25 minutes – Focus on a single task. No distractions, no multitasking. 🚀
2️⃣ Take a 5-minute break – Stand up, stretch, breathe. Let your brain reset. 🧘‍♀️
3️⃣ Repeat 4 times – After four rounds, take a longer break (15-30 minutes). ☕

That’s it! The idea is that short bursts of focused work, followed by intentional breaks, prevent fatigue and keep you engaged.

Why Does It Work? 🤯💡

For ADHD brains (and honestly, most people in today’s distraction-heavy world), the Pomodoro Technique is effective because:

🔸 Beats Procrastination: A 25-minute commitment feels doable, unlike an overwhelming, hours-long task. 🏁
🔸 Works With Dopamine, Not Against It: The reward of a short break after focused effort keeps the brain engaged. 🎉
🔸 Reduces Decision Fatigue: Instead of overthinking when to start or stop, the timer does the work. ⏳
🔸 Prevents Mental Exhaustion: Regular breaks keep energy levels steady, avoiding burnout. 🛑

But What If 25 Minutes Doesn’t Work for Me?

Here’s the best part: Pomodoro is just a framework—you can tweak it to fit your life!

✅ Longer Pomodoros? Some people focus best in 45-minute work blocks with 10-minute breaks. (Great for deep work!)
✅ Shorter Pomodoros? If focus is a struggle, start with 10- or 15-minute bursts—even 5 minutes is progress!
✅ Use It for More Than Work! Try it for chores, creative projects, emails, or even social media time limits. 📩🏡

The key is intentionality. Instead of working in scattered bursts by accident, this technique helps you work with structure and purpose while still honoring your natural focus patterns.

Make It Work for Your Life Today 🚀

If you’ve ever found yourself naturally working in short bursts followed by a quick reset, you’re already halfway there. Now, you can use this technique with more purpose to improve focus, reduce overwhelm, and actually finish what you start.

So, here’s your challenge this week: Try Pomodoro in a way that works for you.
🔹 Set a timer.
🔹 Pick a task.
🔹 Focus.
🔹 Break.
🔹 Repeat.

Then, tell me—what Pomodoro timing works best for you? Drop a comment below! ⬇️✨

Want More ADHD-Friendly Focus Strategies? 📖✨

If focus and follow-through are challenges for you (🙋‍♀️, same), check out my Free Navigating ADHD Mini Workbook! It’s packed with practical, no-BS strategies to help ADHD brains thrive. 🎯

💌 Grab your free copy at the link below!

Welcome back to The Perinatal Podcast: Healthy Gaming with Alexandra Waxer, LCSW-S

I’m joined by my colleague, Alex, for an insightful conversation about digital spaces and mental health. We explore how to recognize when your own digital habits might not be serving you, ways to seek support, and how to foster meaningful connections with your children—especially when navigating conversations around gaming and online interactions. Don’t miss this important discussion on intentionality, balance, and well-being in the digital age! Alexandra Waxer, LCSW-S, is the Director of HG Institute and a Licensed Clinical Social Worker & Supervisor specializing in adolescent mental health. As Director, she develops innovative training programs that equip mental health professionals to support clients in the digital age, particularly gamers and youth navigating online spaces. Her work bridges traditional mental health practices with modern technology to address evolving needs. As a clinician, she has extensive experience in anxiety, depression, and suicide prevention with a particular interest in working with geeks and gamers. Welcome back to The Perinatal Podcast!

📌 You pick up your phone to check one thing. Ten minutes later, you’re deep in a thread about global crises, political chaos, and economic doom. Your stomach tightens. Your brain feels overloaded. You close the app… only to open it again minutes later.

Sound familiar? That’s doomscrolling, and it’s not just a bad habit—it’s a focus and energy vampire.

Why We Get Stuck in the Doomscrolling Loop

For many of us—especially those with ADHD—our brains are wired to seek novelty, and news cycles are designed to hook us. Every refresh brings new information, new emotions, and new dopamine hits. But not all dopamine is good dopamine.

➡ Negativity Bias – Our brains are wired to pay more attention to threats than neutral or positive information. News outlets and social media algorithms know this, so they keep pushing anxiety-inducing content to the top.

➡ Hyperfocus Trap – People with ADHD can get locked in on distressing content, unable to pull away even though we know it’s overwhelming us.

➡ The Illusion of Productivity – Scrolling feels like staying informed and being a good citizen. But at some point, it stops being helpful and starts being paralyzing.

The Cost of Constant Consumption

When we inundate ourselves with negativity, it impacts our focus, mental health, and ability to take meaningful action.

💡 Focus Drain: Your brain wasn’t built to process a global crisis every 30 seconds. The more you consume, the harder it is to concentrate on your own life and tasks.

💡 Emotional Overload: Anxiety, anger, helplessness—doomscrolling activates fight-or-flight mode and makes it harder to regulate emotions.

💡 Disconnection from Loved Ones: When we’re glued to bad news, we’re mentally checked out from our present lives. Our kids, partners, and friends get a distracted, overwhelmed version of us.

How to Be Intentional with Your Awareness

You don’t have to bury your head in the sand. Being an informed, engaged global citizen matters. But intentional consumption allows you to stay aware without sacrificing your mental health.

✅ Set Consumption Boundaries – Choose a time-limited, intentional window to check news or social media (e.g., 15 minutes in the morning, NOT right before bed).

✅ Curate Your Feed – Follow sources that give factual updates without sensationalism. Unfollow accounts that constantly fuel anxiety without offering solutions.

✅ Ask: Is This Helping Me Take Action? – If the content is just making you feel helpless, pause. Shift focus to something productive—donating, volunteering, or simply caring for your immediate community.

✅ Reclaim Your Attention – Replace doomscrolling with real connection. Have a conversation, take a walk, create something. The world’s problems won’t disappear, but you’ll have more bandwidth to engage in ways that actually matter.

Final Thought: Protect Your Energy So You Can Show Up Where It Counts

We’re not meant to hold the weight of the world 24/7. Being intentional about where you place your attention allows you to stay informed and present—for yourself, your loved ones, and the causes that matter most.

Ready to get started on your Focus Journey? Grab a time slot to have a free Focus Call with me below! 👇

Focus Friday: The Dopamine Chase—Why Your Brain Craves Novelty (and How to Hack It!)

📌 Ever notice how some tasks feel impossible to start, while others feel effortless? You’re not lazy, and it’s not about willpower—it’s about dopamine.

For ADHD brains, dopamine isn’t just about pleasure; it’s about motivation and focus. We chase that “ooh, exciting!” feeling, which is why new projects, hyperfixations, and impulsive decisions feel easy—but boring, repetitive tasks feel like pulling teeth.

So how do we work with our dopamine-seeking brains instead of constantly fighting them? Try these dopamine hacks:

⚡ Make It Novel – Turn a dull task into something new. Race a timer, switch locations, or add music to boost interest.

🎯 Use a Dopamine Anchor – Pair a boring task with something you love (e.g., only listen to a favorite podcast when doing dishes).

🔄 Change the Stimulus – If you’re stuck, switch things up! Try a new app, use colorful sticky notes, or gamify your workflow.

🏆 Reward the Process, Not Just the Outcome – Give yourself small dopamine boosts along the way (mini-celebrations, fun breaks, or even just acknowledging progress).

🔥 Follow Your Interest—Strategically – Instead of shaming yourself for chasing novelty, harness it! Rotate between multiple tasks to keep engagement high.

Your ADHD brain isn’t broken—it just thrives on engagement. So instead of forcing yourself to work in ways that don’t align, try hacking your dopamine needs!

Ready to get started on your Focus Journey? Grab a time slot to have a free Focus Call with me below! 👇

Why We Plan Instead of Act

📌 Have you ever spent so much time making a plan that you never actually start the thing you were planning for?

Welcome to procrasti-planning—when planning feels productive but actually becomes another form of avoidance. It’s sneaky because you’re doing something… but you’re not actually moving forward.

👉 You color-code your planner instead of starting the project.
👉 You research 17 different workout routines instead of just going for a walk.
👉 You make a detailed budget spreadsheet instead of paying the overdue bill.

Sound familiar? You’re not alone. Many people—especially those with ADHD—get caught in this cycle. Planning gives us a dopamine hit without the discomfort of actually doing the task. But too much planning = zero action.

So, how do we break the cycle?

✅ Set a “Good Enough” Limit – Give yourself a deadline for planning (e.g., “I’ll spend 10 minutes making a plan, then I take action”).

⏳ Do a Tiny Start – Instead of perfecting the plan, take a micro-action toward the goal (e.g., put on workout clothes instead of researching workout plans).

🎯 Accountability Check – Ask yourself: Am I planning, or am I avoiding? If it’s avoidance, time to pivot.

💡 Use the 5-Minute Rule – Commit to just 5 minutes of doing instead of planning. You might surprise yourself.

This week, let’s stop thinking about the thing and start doing the thing. What’s one task you’ve been procrasti-planning? Drop it in the comments and let’s tackle it together!

Ready to get started on your Focus Journey? Grab a time slot to have a free Focus Call with me below! 👇