Tired of ADHD strategies that don’t work? Here’s what actually does. FREE training here.
December 29, 2025
Every year, many of us feel pressure to set resolutions, overhaul our lives, or become a “new version” of ourselves. That approach rarely works for ADHD brains.
In this episode, let’s talk about a different way forward. Instead of adding more goals, habits, or systems, this episode explores the power of choosing one word to guide the year and why simplicity works so well for ADHD brains. Tracy walks through the science behind why a single, emotionally charged word is easier to remember, easier to act on, and more motivating than long to do lists or rigid plans.
The episode also shares the personal experiences that shaped Tracy’s word for 2026, including major family health events, big transitions, and the decision to let go of a long time family home. Along the way, she explains why ADHD brains do not thrive on more, how clutter and obligation quietly drain cognitive bandwidth, and why subtraction can actually bring clarity, creativity, and energy back online.
You’ll hear how subtracting is not about minimalism or doing less for the sake of it, but about making space for what actually matters. From simplifying systems and commitments to questioning beliefs that no longer fit, this episode offers a grounded way to think about growth that does not rely on pressure or perfection.
If you’re feeling overwhelmed, stretched thin, or ready to stop carrying what no longer fits, this episode is for you.
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“One word works for ADHD brains because it’s simple, it creates focus, and it generates positive emotion.”
- Tracy Otsuka
“One emotionally charged word is easier for our brains to remember, act on, and come back to, especially when life gets loud.”
- Tracy Otsuka
“Every open task or object in your life eats at your cognitive bandwidth and drains your clarity.”
-- Tracy Otsuka
"Subtraction is dopamine’s best friend. When we subtract, executive function comes back online, creativity sparks, and motivation starts to feel possible again."
-- Tracy Otsuka
"When you stop carrying what no longer fits, you make space for what actually does."
- Tracy Otsuka
"Your ONE word doesn’t have to be perfect. It just has to generate positive emotion."
- Tracy Otsuka
- Tracy explains why choosing a single guiding word works better than goals or resolutions for ADHD brains.
- She shares the neuroscience behind emotionally charged words supporting focus, motivation, and memory.
- Past words like nervy, consistency, impact, and outsider illustrate how one word can shape a year.
[00:07:30 – 00:20:45] A Year That Changed Everything
- Tracy reflects on major life events including her husband’s heart surgery, her son Marcus choosing medical school, and selling their longtime family home.
- Letting go of Bullfrog Farms brings grief, gratitude, and clarity about wanting less space, less noise, and more life.
- She recognizes how ADHD brains thrive with stimulation and people, not excess responsibility or upkeep.
[00:20:45 – 00:42:10] Subtraction as the Path Forward
- Tracy names subtract as her word for 2026, linking it to clarity, identity, and nervous system regulation.
- Subtraction shows up in business too: ending live launches, simplifying systems, and creating space for creativity.
- The episode closes with an invitation to release what no longer fits so something new can emerge.
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
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