If you’ve ever felt overwhelmed by irresistible urges or struggled with impulse control, this episode is for you. Join me and special guest Kimberly Severson as we explore why urges feel so unbearable with ADHD and share practical strategies to help you gain control. We dive into the science behind urges, the role of your prefrontal cortex, and techniques that actually work for the ADHD brain.
What you’ll learn:
- Why urges feel so overwhelming when you have ADHD
- The “urge surfing” technique that helps you ride out impulses instead of giving in
- How to strengthen your prefrontal cortex (the exact part affected by ADHD)
- Why answering urges creates a cycle of temporary relief but long-term problems
- The truth about habitual behaviors and how they can change with practice
- How to stop feeling like a “cat in a bag” when trying to resist powerful urges
- Small challenges you can use to gradually build your urge resistance
- The importance of having multiple tools in your toolkit for different situations
Urge Management Techniques:
- Urge surfing: watching urges rise, peak, and recede like waves
- Creating micro-challenges (like sitting with an urge for just 5 minutes)
- Strategic distraction to reset your mindset during intense urges
- Asking “What negative consequences am I inviting into my life by answering this urge?”
- Noticing the neutral spaces between urges
- Building a toolbox of different approaches for different energy levels
- Separating the physical sensations from the mental drama
- Focusing on what you want most instead of what you want right now
“The only way out is through. You have to feel it in order for it to get easier… When you’re not aware of what’s happening to you and how changeable it is, urges can feel really difficult.” – Kimberly Severson
Urge Management vs. Willpower
Discover why this isn’t about having “stronger willpower” but about understanding the mechanisms behind urges and learning specific techniques to work with them. I share how these same strategies helped me completely transform my relationship with food after years of struggle, and Kim explains how these principles apply to any urge – from scrolling to shopping to emotional eating.
About Kimberly Severson:
Kim is an anti-diet weight loss coach and host of the “Weight Loss Doesn’t Have to Suck” podcast. She helps clients achieve sustainable results without restriction or deprivation through body connection, emotional resilience, and sustainable habit change. Her approach helped her lose 40 pounds and keep it off easily. Beyond weight loss coaching, she incorporates her yoga teacher certification into a holistic practice that transforms clients’ relationships with food and themselves.
Resources:
Connect with Kim:
- Podcast: https://podcasts.apple.com/us/podcast/weight-loss-doesnt-have-to-suck/id1668175283
- Instagram: https://www.instagram.com/kimberlyseversoncoaching/
- Website: https://www.kimberlyseversoncoaching.com/
- Email: kimberlyseversoncoaching@gmail.com
Connect with Me:
- Learn more about private coaching: https://learntothrivewithadhd.com/services/
- Free Resources: https://learntothrivewithadhd.com/freeresources/
- Website: https://www.learntothrivewithadhd.com/
- LinkTree: https://linktr.ee/learntothrivewithadhd
- Instagram: https://www.instagram.com/learntothrivewithadhd/
- Facebook: https://www.facebook.com/learntothrivewithadhd/
This episode is essential for anyone with ADHD who struggles with impulse control. Remember: these techniques get easier with practice, and even small improvements can lead to significant changes in how you experience urges.
Share in the comments: Which urge management technique will you try this week?
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