Tired of ADHD strategies that don’t work? Here’s what actually does. FREE training here.
January 5, 2026
New Year comes with a loud promise: new goals, new habits, new you. But real change does not come from flipping the calendar. It comes from changing the lens you look through, especially if your brain defaults to “I’m behind,” “I’m failing,” or “I should be better by now.”
In this episode, let’s break down the simplest framework that explains why you feel stuck: your thoughts create your feelings, your feelings drive your actions, and your actions create your results.
When an ADHD brain gets caught in rumination, catastrophizing, and “monkey mind” loops, it can feel like you are working on the problem when you are really just flooding your system with fear.
You will also learn practical ways to step out of that spiral, including mindfulness basics and the STOP skill (Stop, Take a breath, Observe, Proceed) for regulating your nervous system in real time. Learn how to use intention, visualization, and positive emotion in a grounded way that actually supports ADHD brains, plus why the goal is not “never feel negative,” but learning how to guide your mind back to safety so you can move again.
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“You don’t need a new year. You need a new lens. Real change doesn’t come from flipping the calendar, it comes from changing how you see yourself.”
- Tracy Otsuka
“We can’t control what happens outside of us, but we can control what we think, how we feel, and how
we act.”
- Tracy Otsuka
“Your thoughts dictate how you feel, and for ADHD brains, that emotional state determines whether we can move forward or get stuck.”
-- Tracy Otsuka
"We mistake worrying for action, but worrying doesn’t make anything more certain."
-- Tracy Otsuka
"You can be completely safe and feel terrified, or be in danger and feel calm. The difference is what
you’re thinking."
- Tracy Otsuka
"ADHD isn’t a productivity problem. It’s an identity problem"
- Tracy Otsuka
"What you focus on gets bigger. If you focus on fear, fear grows. If you focus on what’s working, that
grows too."
- Tracy Otsuka
- Tracy Otsuka discusses the power of positive thinking for ADHD brains.
- The dangers of ruminating on uncertain future outcomes and the importance of seeing life as a journey with potential lessons.
- Tracy explains how thoughts control emotions and fear, despite external circumstances.
[14:56 - 27:29] Managing Negative Reviews and Focusing on Positive Emotions
- Tracy stops reading negative comments on Reddit and Goodreads to focus on positive work aligning with her values and purpose.
- She redirects her emotional response to negative comments by taking a pause, breathing, and observing her feelings.
- Tracy shares her perspective on ADHD, emphasizing the importance of focusing on strengths rather than weaknesses.
[27:29 - 42:12] ADHD Strengths, Positive Emotions, and Goal Achievement
- Tracy explains the science behind visualization, highlighting its ability to rewire the brain for success and build confidence.
- Visualization with positive emotions creates a positive feedback loop, motivating individuals to work towards their goals.
- Tracy discusses her pet project Blends, a year-long audio coaching program for ADHD women.
ADHD isn’t a productivity problem. It’s an identity problem.
That’s why most strategies don’t stick—they weren’t designed for how your brain actually works. Your ADHD Brain is A-OK Academy is different. It’s a patented, science-backed coaching program that helps you stop fighting your brain and start building a life that fits. 👉Learn more here
Website: tracyotsuka.com
Instagram: instagram.com/tracyotsuka
YouTube: @tracyotsuka4796
FREE 3-days to Fall in Love With Your ADHD Brain training on Jan 6th: tracyotsuka.com/ilovemybrain
Tired of ADHD strategies that don’t work? Here’s what actually does. FREE training here: programs.tracyotsuka.com