Listen, I am so excited to share this conversation with you. Dr. Alicia MacDougall is not just a brilliant naturopathic doctor – she's someone who truly gets what it's like to navigate the entrepreneurial world with an ADHD brain. This episode is packed with insights that will help you ditch those limiting beliefs and step into your power as the trailblazing entrepreneur you were born to be.

Here's what I love about Dr. Alicia: she brings that perfect combination of scientific knowledge and real-world understanding of what it's actually like to live with neurodivergence. As someone who was diagnosed with ADHD just a year ago, she's walking this journey alongside us, figuring out how to build a thriving practice while honoring her neuro-spicy brain.

Episode 007: Getting Out of Your Own Way with Dr. Alicia MacDougall

Listen, I am so excited to share this conversation with you. Dr. Alicia MacDougall is not just a brilliant naturopathic doctor – she's someone who truly gets what it's like to navigate the entrepreneurial world with an ADHD brain. This episode is packed with insights that will help you ditch those limiting beliefs and step into your power as the trailblazing entrepreneur you were born to be.

Here's what I love about Dr. Alicia: she brings that perfect combination of scientific knowledge and real-world understanding of what it's actually like to live with neurodivergence. As someone who was diagnosed with ADHD just a year ago, she's walking this journey alongside us, figuring out how to build a thriving practice while honoring her neuro-spicy brain.

From Structured Student to Entrepreneur: The Reality Check

Dr. Alicia's journey into entrepreneurship wasn't planned – it was more of a "welcome to the real world" moment that so many of us can relate to. After eight years in the structured environment of naturopathic school, she suddenly found herself having to market her practice, manage multiple types of tasks, and basically wear all the hats that come with running a business.

Here's what she taught me: ADHD brains that do well in school often thrive on external structure, clear expectations, and that fear-of-failure motivation. But when you jump into entrepreneurship? That external structure disappears, and suddenly you're drowning in a sea of different responsibilities.

The game-changer for Dr. Alicia was learning to understand her own capacity and creating systems that work with her ADHD brain, not against it. She shared something that really hit home for me: "It really is about just getting an understanding of where your limits are and being strict on not going past that."

The Power of Systems Over Routines

One thing that excited me most about our conversation was how we both approach daily management. I shared my recent download: I don't have routines – I have systems and agenda. Dr. Alicia totally got this concept.

Here's how it works: Instead of rigid routines that make you feel like a failure when life happens, you create flexible systems. For me, that means knowing my email writing happens best in the morning when my creativity peaks, and understanding that my brain refuses to do "worky" things between 3-6 PM. That's my time for movement, connections, or anything that doesn't require deep focus.

Dr. Alicia reinforced this with her own experience: "Having that flexibility is super important to not just be chronically frustrated with yourself." Your brain will tell you "nah, not today" to your perfectly planned schedule, and that's okay. Work with it, not against it.

Neurodivergent Nutrition: Beyond the Basics

As a naturopathic doctor specializing in neurodivergent health, Dr. Alicia shared some incredible insights about supplementation. While she emphasized this isn't medical advice, here are the big three she often explores with neurodivergent patients:

Iron deficiency is huge – even without ADHD, low iron can create ADHD-like symptoms, plus increased anxiety and depression. Get your levels checked; this could be a game-changer.

Saffron is her favorite for ADHD support, with great research showing benefits for executive function, attention, mood, and emotional regulation. I love that she looks for supplements that address multiple aspects of the ADHD experience.

Phosphatidylserine helps buffer cortisol levels – perfect for those "tired but wired" nights when your body is exhausted but your brain won't shut up. You know exactly what I'm talking about.

Dr. Alicia also mentioned rhodiola rosea as a gentle adaptogen for energy support during burnout, which resonated deeply with me.

The Low-Dopamine Morning Revolution

We dove deep into the concept of low-dopamine mornings, and Dr. Alicia's insights were brilliant. The size of dopamine hit you get in the morning sets the bar for what your brain will crave all day. Hit the jackpot scrolling at 7 AM? Your brain will chase that same high all day long.

Dr. Alicia's approach is all about planning for both your best and worst days. Put your phone across the room so it's harder to grab when you're tired and moody. Make the good choices easier and the problematic ones require more effort. Lay out your workout clothes, have your morning routine accessible, and create barriers to the behaviors that don't serve you.

Accommodations Are Not Optional

You know how I feel about this: your neurodivergence is not the problem. The problem is lack of accommodations. Dr. Alicia reinforced this beautifully when she talked about spoon theory and being honest about your daily capacity.

Some days you wake up with all the spoons available. Other days, there are only a couple. If you're not honest about this from the start, you're setting yourself up for that familiar cycle of frustration and self-criticism.

Here's what Dr. Alicia does that I want you to try: She includes her spoon count and potential barriers in her daily planning. Slept poorly? Note that and adjust your expectations accordingly. This isn't making excuses – this is being realistic about your actual capacity so you can succeed within it.

Executive Function Hacks That Actually Work

Dr. Alicia uses an app called Sunsama that I'm definitely checking out. It has a focus mode that shows you only the task you're working on, plus it times how long tasks actually take versus your estimates. This is brilliant for those of us who struggle with time blindness and consistently overpack our days.

Her other go-to strategies include:

• The Pomodoro Technique (25 minutes focused work, 5-minute breaks)

• The two-minute rule (if it takes less than two minutes, do it now)

• Using sticky notes with just 1-3 priority tasks instead of overwhelming to-do lists

• Color-coding tasks based on how much they drain you

The Rejection Sensitivity Reality Check

I shared something with Dr. Alicia that absolutely rocked my world: rejection-sensitive brains are wired to perceive neutral as negative, amplify actual negative experiences, and minimize positive ones. When you're spiraling thinking everyone hates you, this is your brain's default programming working against you.

Add to this the fact that trauma severity isn't based on the event itself, but on how alone you felt during it, and you start to understand why mindset work can feel so impossible for neurodivergent entrepreneurs. We're literally working against hardwired patterns.

Breaking Free from Trauma Drive

Here's something we both recognized: that old ability to "do it all" was often powered by trauma drive – the constant need to prove yourself, fear of failure, and external validation. When you start accommodating your neurodivergence and living authentically, that trauma drive disappears.

The result? You might find yourself unable to handle the same load you used to carry. This isn't weakness or regression – it's health. Dr. Alicia perfectly captured this: "We don't always start with the same level of potential each day."

I used to be able to work a crazy busy restaurant, then go grocery shopping and out for drinks. Now, running my fully accommodated business, I can't even do Walmart and Target on the same day. And that's okay. That's not failure – that's finally honoring my actual capacity instead of forcing myself to operate on trauma drive.

Small Wins and Future Self Love

Dr. Alicia shared a beautiful framework from her therapist about past, current, and future self. When you take your supplements in the morning, you're looking out for current and future you. When you stick to your boundaries, you're showing love to all versions of yourself.

This builds self-worth that isn't dependent on external achievement or validation. Include the small wins in your daily planning. Getting up and doing your skincare routine? That's a win worth celebrating.

Ready to Transform Your Approach?

If this conversation resonated with you, I want you to know there's so much more support available. In my newsletter, I share weekly insights about building a business that works with your neurodivergent brain, not against it. You can sign up at mindsetmelanie.com/newsletter to get these strategies delivered right to your inbox.

Dr. Alicia is doing incredible work helping neurodivergent folks optimize their health and business performance. While she currently works with clients in Ontario, she's developing offerings that will extend her reach – so definitely follow her journey.

The bottom line? You don't need to fix your ADHD brain or become neurotypical to build a successful business. You need to understand how your brain works, create accommodations that support you, and stop trying to operate on systems designed for different neurotypes.

You are not broken. You are not behind. You are exactly where you need to be, learning to build a business and life that actually fits who you are.

Connect with Dr. Alicia MacDougall:

• Website: dralicia.ca

• Instagram: @dr.aliciamac