MindWell Psychology

06/11/2025

I have no affiliation with the ClearSpace app, it's just the first one I've found that holds the person accountable to physical and other activities to earn screen time. Amazing for people who want to replace their empty dopamine calories (e.g., doom scrolling) with healthier options (e.g., 20 min walk in the morning): https://www.trendhunter.com/trends/clearspace #:~:text=Clearspace%20Requires%20Exercise%20to%20Unlock%20Apps%20and%20Reduce%20Mindless%20Scrolling&text=Clearspace%20is%20an%20app%20designed,steps%20to%20unlock%20their%20apps.

03/16/2023

When adults struggle to connect with kids, it's often a mistake of asking more questions in the hope that they'll get richer answers and build connection. Dr Louise Hayes recommends to ask two questions about their day (max), and then just focus on being a safe and soothing adult around them (e.g., do something together without the interrogation they perceive). This resource can help with some of the questions to get the most bang for your buck:

"How was your day?" "Fine." It's not exactly illuminating conversation, is it? Unfortunately, many kids with ADHD don't leap at the opportunity to talk to Mom and Dad about how their day at school went — especially if it went poorly. Here's how parents can encourage better communication (hint: it ...

02/21/2023

I really like this version of the Zones of Regulation-type model. We teach kids in session to notice their body sensations, what zone they’re in, and what events around them tend to get them there. Parents can keep a copy of the model on their fridge, ask their child what zone they’re in (e.g., periodically, when they’re dysregulated), and encourage responding to dysregulation with cooldown strategies.

01/12/2023

So many parents wonder if their child's ADHD is because they spent too much time on devices. The short answer is no, but there's more to the story...

Many features of modern electronic devices offer a particular appeal to people with ADHD. Social media feeds provide endless hours of entertainment and video games offer hundreds of tasks to complete, jumping from one quest to the next. Due to the increase in use, many wonder if such amounts of scre...

01/12/2023

So many parents have asked me if their child's ADHD is because they spent too much time on devices. The short answer is no, but there's more to the story...

Many features of modern electronic devices offer a particular appeal to people with ADHD. Social media feeds provide endless hours of entertainment and video games offer hundreds of tasks to complete, jumping from one quest to the next. Due to the increase in use, many wonder if such amounts of scre...

12/20/2022

It’s a sunny -37 in Calgary today - that’s in Celsius folks! Although it’s cosy to snuggle up to Netflix and avoid the outside world, we can use this good fortune to improve our mood!

A few minutes of outdoor exposure in near 0 degree weather can have long lasting positive effects on our mood; and 30-45 mins of natural light exposure (but not just through the window!) in the morning can have dramatically positive effects on your energy levels, circadian rhythms, mood, and sleep. These are especially positive routines when working from home. Check out this article: https://scopeblog.stanford.edu/2020/06/03/setting-your-biological-clock-reducing-stress-while-sheltering-in-place/

12/11/2022

Feeling emotionally healthy is as much about caring for the foundations of the house (e.g., sleep, diet, exercise) as it is about caring for the mind (e.g., getting unstuck). For those who struggle with sleep, I recommend a book called Say Goodnight to Insomnia. The chapter on “The Relaxation Response” is particularly meaningful; I routinely share it with clients who want better physical and mental health (that’s everyone!) regardless of their sleep hygiene. I can’t share the chapter because of copyright, but the following article gets right to the point (and check out the 4-7-8 breathing link): https://bit.ly/3Hshcuw

11/21/2022

Zotero is a free and powerful tool that helps students and researchers organize their data. It can be game changer for individuals with executive functioning difficulties to get their best work out. Free training here: https://www.zotero.org/blog/zotero-webinars-for-librarians/

Zotero is a free, easy-to-use tool to help you collect, organize, cite, and share research.