Recently, I sat down with Jeremy C. Park on cityCurrent to discuss the messy, meaningful, and often hilarious journey I've taken as a communication strategist, keynote speaker, and host of the ADHD Wise Squirrels podcast. We covered everything from networking tips to mindfulness, with some improv and salmon recipes sprinkled in for good measure.

Here are a few things we explored in the episode—and why they matter so much to me.

Improv Is My Secret Weapon

If you've ever taken an improv class, you probably remember two things: 1) how terrifying it was to not know what would happen next, and 2) how liberating it was when you let go and just listened and accepted.

That's what hooked me.

In my workshops and keynotes, I draw on core improv principles, such as active listening, overcoming the fear of failure, and leading with acceptance. These aren't performance tricks. They're human connection tools. And in an age of endless meetings and endless distractions, being truly present is rarer and more valuable than ever.

I joke that I don't always lead with the improv angle because some folks hear "improv" and assume they'll be forced on stage. Or worse, they're haunted by a bad comedy show. But when they experience the application of these tools and see how they improve team communication, leadership, and empathy, it clicks.

Networking Doesn't Have to Be Gross

I'm the author of New Business Networking, and networking should be based on humanness, not hustle. During the interview, Jeremy and I talked about my three "Ups" of networking that I teach:

• Show up.

• Follow up.

• Catch up.

Sounds simple, but most people forget at least one—especially the last.

We also discussed business card etiquette, which I'm passionate about even in a digital-first world. I always recommend writing something memorable on the card as soon as the conversation ends. Maybe it's a salmon recipe (yes, that actually came up in the episode). Maybe it's a personal anecdote. The point is to create a reminder of a genuine human moment, not just a LinkedIn connection request.

ADHD Isn't a Quirk—It's a Reality

This part of the conversation got personal. I was diagnosed with ADHD later in life, and it was both a revelation and a relief. Suddenly, many things fell into place. That's what inspired me to start the ADHD Wise Squirrels podcast and encourage people to take a free ADHD assessment on my site.

ADHD isn't just a quirky personality trait; it's a legitimate neurological type that often goes undiagnosed, especially in adults. It's also heritable, and when untreated, it can affect everything from relationships to life expectancy.

We need more honesty and fewer platitudes. ADHD is not "just being distracted." And no, "everyone is not a little ADHD." (To quote myself: "That's like saying everyone's a little pregnant.”)

Meditation, Tornadoes, and Joseph Goldstein

Like many of us, I started meditating during the chaos of 2020. Between the pandemic and a literal tornado hitting Nashville and disrupting our lives (school destroyed, house damaged), I needed grounding.

I was inspired by Joseph Goldstein—an 82-year-old meditation teacher who has spent over 10 years in silent retreat. His gentle voice and no-BS approach helped me build a daily practice that I still maintain today. Meditation, alongside medication and therapy, has become one of my most effective tools for managing ADHD. And no, I haven't done 10 years in silence. I talk for a living. But even 10 minutes of silence can change your day, just ask my wife! :)

Feel Seen, Heard, and Understood

At the heart of all this improv, communication, ADHD, mindfulness, and networking is a single through-line: belonging. Whether I'm coaching an individual, speaking to a crowd, or recording a podcast, my goal is to help people feel more seen, heard, and understood.

Because the opposite of connection isn't just loneliness, it's burnout. And I feel this way, too. Check out the full conversation with Jeremy on the City Current Show. And if you're navigating ADHD, leadership, or simply want to learn how to communicate more effectively and show up more fully, I'd love to connect. Now might be the perfect timing.

If you were diagnosed with ADHD as an adult (like me), you know it can feel like being handed a map in a language you don’t quite understand, after years of hiking the wrong trail.

That’s precisely why podcasts can be so powerful.

They offer real stories, expert advice, and brain-friendly tips you can absorb while walking the dog, washing dishes, or simply giving your overwhelmed brain a break.

As someone diagnosed with ADHD at 50, I host a show called ADHD Wise Squirrels, focused on helping late-diagnosed adults feel less alone—and more equipped. Below, I’ve rounded up my favorite podcasts that actually "get it."

These aren’t just for background noise. They’re packed with insight, validation, humor, and hope, and listed randomly because, like children, I could never pick a favorite!

🎧 Best ADHD Podcasts for Adults Diagnosed Later in Life

1. I Have ADHD Podcast – Kristen Carder
Practical, punchy, and relatable. Kristen, a certified ADHD coach, helps you navigate productivity, self-worth, emotional regulation, and more—with no shame and lots of realness.

2. Women & ADHD – Katy Weber
Katy interviews late-diagnosed women from all over the world. Her conversations are raw, powerful, and wildly validating. Even if you’re not a woman, you’ll relate to the themes of masking, burnout, and rediscovery.

3. ADHD Wise Squirrels – Dave Delaney
Yep—that’s me! Diagnosed at 50, I started this podcast to give fellow “Wise Squirrels” (aka late-diagnosed adults) a place to land. I interview ADHD experts, share honest stories, and offer tools to improve executive function, self-acceptance, and productivity—without toxic positivity and ADHD misinformation.
🎧 Listen on Apple Podcasts

4. ADHD Friendly Lifestyle – Moira Maybin
Moira is a teacher, coach, and late-diagnosed adult who brings her warmth and wisdom to every episode. She unpacks how to live more compassionately with ADHD—especially as a woman juggling multiple roles.

5. Hacking Your ADHD – William Curb
Short, actionable episodes designed for distracted minds. Will breaks down topics like overwhelm, focus, and productivity into digestible episodes that feel like a quick win.

6. The ADHD Adults Podcast – Dr. James Brown, Alex Conner & Neurodivergent Matt
British humor, science-backed info, and personal experiences collide in this ADHD podcast from the UK. It’s equal parts informative and laugh-out-loud funny.

7. ADHD Experts Podcast – ADDitude Magazine
Recordings of top experts answering real-world ADHD questions. You’ll hear names like Dr. Ned Hallowell and Dr. Russell Barkley, making it a great reference for evidence-based advice.

8. Taking Control: The ADHD Podcast – Nikki Kinzer & Pete Wright
Focused on systems, productivity, and time management, this long-running show is great if you want to learn how to do things differently with ADHD instead of just knowing about it.

9. ADHD reWired – Eric Tivers
Group coaching, deep dives, and honest conversations. Eric’s show is one of the longest-running ADHD podcasts out there—and for good reason.

10. ADHD Powerful Possibilities – Laurie Dupar
A newer show focused on embracing late-diagnosis as a jumping-off point for transformation. Great for building confidence and disrupting toxic productivity myths.

11. Translating ADHD – Asher Collins & Dusty Chipura
Two ADHD coaches help decode how ADHD brains actually work. Deeply validating and brain-based, it’s ideal if you want to better understand your executive function profile.

💡 Which ADHD Podcast Should You Start With?

There’s no one-size-fits-all brain. Some shows are more clinical, others more conversational. But they all share one goal: helping you better understand yourself.

Try a few. See what resonates. Follow the ones that make you feel more understood.

And if you’re craving a community of like-minded ADHD adults, check out ADHD Wise Squirrels. We’ve got articles, a free ADHD test, and other tools, expert interviews, and plenty of squirrelly wisdom for figuring this out together.

In a world that often prioritizes speed, productivity, and conformity, it's easy to feel disconnected from our true selves. We often rush through life, barely pausing to reflect on who we are, what we value, and what brings us joy. This reality impacts everyone, regardless of their operating system. The Root Down process will help us better understand ourselves, respect our unique qualities, and forge deeper connections with others.

Understanding the Root Down Process

The Root Down process is a concept inspired by the experiences of individuals with ADHD, who often struggle to fit into a neurotypical world. My method encourages self-discovery, self-respect, and improved connections with others.

Here’s how it works.

Know Yourself - Understanding oneself is the foundation of personal growth and well-being. Knowing your strengths, weaknesses, interests, and values clarifies decision-making and helps you navigate life more effectively. For individuals with ADHD, this self-awareness is often heightened due to the daily challenges we face. However, anyone can benefit from taking time to explore their inner landscape.

When you know yourself, you can make choices that align with your true nature. This reduces inner conflict, boosts self-confidence, and increases overall life satisfaction.

Respect Yourself - Self-respect is the cornerstone of mental and emotional health. It means accepting yourself as you are, flaws and all. The ADHD community often faces stigmatization and misunderstanding, making self-acceptance challenging. Nonetheless, it's a vital step in the Root Down process.

Respecting yourself fosters self-esteem, resilience, and a sense of empowerment. It allows you to set healthy boundaries, say no when necessary, and prioritize your well-being.

Connecting Yourself - Humans are inherently social beings. Building meaningful connections with others is essential for emotional health and personal growth. However, these connections must be based on authenticity, not masks. We must seek out like-minded individuals who understand our unique challenges.

Authentic connections provide emotional support, reduce feelings of isolation, and enrich your life with diverse perspectives and experiences.

The Root Down will transform your workplace team or conference audience. Learn more and say hello here.

I have attention-deficit/hyperactivity disorder (ADHD); it's official. If you know me well, you'll smile knowingly as you sit back and think, oh, okay, that makes so much sense! 

I recently read, “People living with ADHD may have a variety of skills and abilities beyond those of their neurotypical counterparts. These may include hyperfocus, resilience, creativity, conversational skills, spontaneity, and abundant energy.” Does this sound like me? I’m a wise squirrel!

Heather had already assumed I had ADHD and repeatedly mentioned it to me over the years. She's a school teacher who has worked with hundreds (maybe thousands) of children of all types and knows the signs. Sidenote: Always listen to your spouse. ;)

Reflecting on my ADHD symptoms made me quite certain, and my doctor recently confirmed it. 

Do any of these ADHD symptoms sound familiar? 

• Distractible

• Impulsive

• Hyperactive

• Restless

• Disorganized

• Inattentive

• Impatient

• Fidgety

• Forgetful

• Careless

Reading my old report cards.

My mum kept my old report cards from elementary to high school. They have sat at the bottom of a cardboard box in a closet for over a decade. After my recent diagnosis, I retrieved them, and Heather and I laughed as we read the teachers' feedback because it all makes sense now. 

• Distractible - David is very creative but needs to focus on his lessons. He is often distracted by seemingly silly things. 

• Impulsive - David is a natural leader, but he makes poor choices. He could set a better example to others.

• Hyperactive - David needs to sit still in class and stop trying to make everyone laugh all of the time.

• Restless - David seems bored and often daydreams. His "funny" outbursts are very distracting to others.

• Disorganized - David needs to come to school better prepared and with his homework complete.

• Inattentive - David needs to focus on his teachers and their curriculum.

• Impatient - David seems to only focus on the topics he is interested in and often grows frustrated. 

• Fidgety - David should work on keeping his arms and legs still to avoid distracting his classmates.

• Forgetful - David needs to be reminded to do his homework constantly. He often forgets important details. 

• Careless - David shows great promise but doesn't seem to care about his grades or even showing up to class.

Finding the others.

I've unknowingly worked on each common ADHD trait throughout my career, and while I still suffer from these, I excel in other areas. I've learned to cope by being anal about managing my time and always being punctual, sending myself constant reminders, creating to-do lists, writing Post-It notes, journaling, practicing mindfulness and meditation, and using apps to lock myself out of distracting social media and news sites. 

I have honed my communication, networking, public speaking, workshop facilitating, and content marketing skills to build a sustainable business and serve my happy clients. Heck, even Google trusted me to represent them. I'm like a squirrel, distracted constantly, but I'm wise from my years of knowledge and practice.

As Douglas Ruskoff often says in his Team Human book and podcast, "Find the others." I'm working on a new podcast to share our stories, tools, and tips. Stay tuned for more on that. 

If you're a late-diagnosed adult with ADHD, I would love to hear from you. Email me. Naturally, I would also love to hear from you, whether you are neurotypical, have ADHD, have known it since childhood, or are a medical professional specializing in ADHD. Reach out to me.

The journey begins...

I'm at the start of a journey I've been on all my life. It's exciting to embark on this journey with the tools, knowledge, and relationships that I will need. I hope you find what I share helpful and consider how ADHD might affect the people in your life.

If you’d like to learn more, visit Wise Squirrels.

I have also developed a new keynote presentation about ADHD for neurotypical and neurodiverse audiences alike. I know The Root Down will change lives for the better.

PS: If you know anyone at TED, please tell them I am finally ready. The Root Down is the TED talk that’s been stewing inside me all my life. Let’s do this!