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Do you find yourself trying to rest, but your ADHD brain is mentally sprinting through your entire to-do list? There's a belief running quietly underneath every productivity system you've ever tried, and it's the real reason your ADHD brain can't relax. It's time to learn how to rest with ADHD. In episode 351, you'll discover: Where the "rest must be earned" belief actually comes from, and why it made complete sense at the time The four hidden costs of this belief and its connection to ADHD burnout Five concrete moves to loosen its grip so you can finally be present in the life you've built Work With Me: Learn more about private coaching here Discover Your ADHD Overwhelm Type - Free Quiz! Join We're Busy Being Awesome (group coaching) Enroll in Overwhelm to Action - step by step course for ADHD Brains Resources From This Episode: Episode 310: The Work is Never Done + How To Accept Unfinished Work Episode 334: ADHD Relaxation: Why Traditional Rest Doesn't Work & What Does More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Why Rest Feels Impossible 01:40 The No Rest Rule 03:41 Roadmap to Rest Episodes 05:11 Name the Belief 08:19 Where It Comes From 13:00 Guilt Lazy Worth Layers 16:25 The Hidden Costs 22:53 Coaching 24:23 Notice the Water 28:32 Five Practices to Shift 36:18 Wrap Up and Next Steps  

👉 Download the free Podcast Roadmap: https://imbusybeingawesome.com/map You've tried every planner, every productivity hack, every "just write it down" system — and none of them stuck. This is because most productivity systems weren't built for the ADHD brain. After 350 episodes and thousands of hours coaching, this is the framework I come back to again and again: Plan, Act, Complete. It's the ADHD productivity system that's both effective and sustainable. In this episode, you'll discover: The 3 stages where ADHD brains get stuck — and the specific traps at each one (time blindness, task initiation, the dreaded "last 5%") Simple supports to move through overwhelm and burnout without white-knuckling it How to honor your energy to ensure sustainable change without ADHD burnout Work With Me: Learn more about private coaching here Discover Your ADHD Overwhelm Type - Free Quiz! Enroll in Overwhelm to Action - step by step course for ADHD Brains Join We're Busy Being Awesome (group coaching) Resources From This Episode: Episode 146: 10 Prioritization Traps That Keep The ADHD Brain Stuck Episode 219: What Is The ADHD Burnout Cycle? 6 Different Stages Episode 220: 7 Steps To Recover From ADHD Burnout Using 'Low Power Mode' Episode 319: 5 Ways To Stay Motivated After The Dopamine Drop Episode 327: ADHD Mental Fatigue or Resistance? How to Know Which One You're Experiencing Episode 338: I Never Finish Anything! ADHD & The Last 5% Episode 341: The Zeigarnik Effect & ADHD: How to Stop Spinning on Unfinished Tasks Episode 344: Why "Just Start" Never Works: ADHD Task Initiation Explained More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Framework Overview 05:31 Overwhelm And Burnout 09:25 Map The Stuck Point 12:17 Stage One Plan 21:44 Stage Two Act 28:18 Stage Three Complete 33:11 Coaching Invite 35:00 Energy Rhythms Recovery 40:11 Iteration Mindset 41:19 Wrap Up Next Steps  

Get the Newly Updated Podcast Roadmap Here! You know that frustrating feeling where you know exactly what to do, but your ADHD brain just won't let you start? SAME. If you've ever had a habit you wanted to keep but somehow couldn't, or found yourself doing something on autopilot that you'd really like to stop, this episode is for you. Today we're talking about the 20-Second Rule: a deceptively simple framework for making good habits easier to start and unwanted habits just a little bit harder to access. The secret is in the friction. In this episode, you'll learn: What the 20-Second Rule is and why it works so well for ADHD brains How to identify the "friction" that's quietly derailing your best intentions Real-life examples of removing friction (and adding it) that actually work How to do a Friction Audit on your own habits — right now This is one of my favorite frameworks to use with coaching clients, and I think once you see it, you'll start spotting friction everywhere. Work With Me: Discover Your ADHD Overwhelm Type - Free Quiz! Join We're Busy Being Awesome (group coaching) Learn more about private coaching here Enroll in Overwhelm to Action - step by step course for ADHD Brains Resources From This Episode: The Happiness Advantage - Shawn Achor Episode 192: How Tiny Habits Create Lasting Change (Big doors swing on little hinges) More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Tiny Glitch Big Habit 01:29 Why Friction Matters 02:05 Starting Small Explained 04:25 The 20 Second Rule  07:24 ADHD Friendly Reframe 10:09 Friction and Podcast Roadmap 12:03 What Friction Looks Like 14:28 Real Life Friction Fixes 19:26 Run Your Friction Audit 20:37 Key Takeaways and Next Steps 21:55 Wrap Up and Resources  

"There's no way you have ADHD." That's what the psychiatrist said to me, right before he laughed out loud. Why? Because I had a PhD, a job as a professor, and a marriage. In his mind, my "success" canceled out my struggle. That moment was my first lesson in self-advocacy, and it sparked a journey that changed everything. Ten years later, I'm sharing the 10 things I wish I could go back and tell that version of myself and anyone else navigating a late ADHD diagnosis. Today in episode 348, we're covering: Why understanding your brain's need for stimulation, cognitive flexibility, and working memory can transform how you approach daily life with ADHD How masking and rejection sensitivity quietly drain your energy and keep you stuck — and what to do about it The counterintuitive truth about self-acceptance and why it's the foundation for lasting change Work With Me: Discover Your ADHD Overwhelm Type - Free Quiz! Join We're Busy Being Awesome (group coaching) Learn more about private coaching here Enroll in Overwhelm to Action - step by step course for ADHD Brains Resources From This Episode: Learn about Rejection Sensitivity Here Learn about ADHD Masking Here Learn about Working Memory Here Learn How to Deal with ADHD Boredom and Understimulation More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 0:00 Dismissed on the Phone: The Laugh That Started It All 1:54 10 Years Later: Birthday Reflection & Why This Episode Matters 6:13 Today's Format: A Letter to My Newly Diagnosed Self (10 Things) 7:57 Falling Asleep & Understimulation 10:52 Meds Help, But Pills Don't Teach Skills 14:04 Cognitive Flexibility: Why Transitions and Plan Changes Hurt 16:47 Notes Aren't 'Cheating': Working Memory, Lectures & the Teleprompter 20:55 The Exhaustion of Masking (and How It Gets Better) 23:19 When People Doubt Your Diagnosis: Trust Your Experience 25:25 Rejection Sensitivity: The Shame Spiral Behind Avoidance 28:07 Knowing Better ≠ Doing Instantly: Give Yourself Time to Change 30:10 Self-Acceptance Is the Real Catalyst for Growth 31:53 Your Emotions Are Not Too Much 33:22 Recap of the 10 Lessons 34:17 Closing: Reflect, Share, and Next Steps  

Time management might not be the problem we need to solve right now when it comes to ADHD productivity. If you've tried every planner, app, and calendar blocking strategy out there but still feel behind, you are not alone. For years, we've been taught that if we could just manage our time better, everything would click into place. But for adults with ADHD, the old "time equals money" equation doesn't always hold up, especially when we're doing complex knowledge work. In episode 347 of the I'm Busy Being Awesome podcast, we're challenging core productivity beliefs and exploring an approach that serves our brains better. We're shifting the focus from the clock ticking on the wall to the internal resources we actually have agency over. In this episode, you will discover: Why traditional time management advice often fails neurodivergent brains. A compassionate, ADHD-friendly definition of a "productive day." The three core elements that impact your output more than time. Practical ways to work with your natural peaks and troughs rather than fighting them. It's time to stop trying to manage the unmanageable and start honoring how your brain actually works. Work With Me: Learn more about private coaching here Discover Your ADHD Overwhelm Type - Free Quiz! Join We're Busy Being Awesome (group coaching) Enroll in Overwhelm to Action - step by step course for ADHD Brains Resources From This Episode: Episode 172: ADHD, Procrastination, and Wanting to Do The Thing Episode 192: How Tiny Habits Create Lasting Change for ADHD (small hinges swing big doors) When: The Scientific Secrets of Perfect Timing by Daniel Pink More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: Rethinking Time Management 02:01 The Historical Context of Time Management 03:16 Redefining Productivity: Energy, Attention, and Emotions 05:20 Managing Your Energy 06:54 Focusing Your Attention 10:42 Understanding 7 Allowing Your Emotions 14:57 Practical Steps to Boost Productivity 16:34 Next Steps  

Episode 346: ADHD Burnout - When "Just Work Harder" Stops Working Are you that high performing ADHD brain who always figures it out, regardless of how much it impacts your well being? Have you relied on this strategy for most of your life, only to suddenly realize it's not sustainable? On the outside, you look successful and put-together. But inside, you're exhausted, overwhelmed, and terrified because the strategies that got you here won't get you there. In episode 346 of I'm Busy Being Awesome, we explore a challenge many mid-career adults with ADHD face: the moment your "sand foundation" of grit, hustle, and anxiety-fueled deadlines finally gives way. If you feel like you're drowning despite working harder than ever, episode 346 of the I'm Busy Being Awesome podcast is for you. In episode 346, you will discover: Why high-achievers with ADHD often unknowingly build success on a "sand foundation." How to process the fear of realizing what once worked isn't working What it means to pour a reliable "concrete foundation" designed for your unique brain. Three simple experiments to start rebuilding sustainable support without burnout. Work With Me: Learn more about 1:1 coaching with Paula here Discover Your ADHD Overwhelm Type - Free Quiz! Join We're Busy Being Awesome (group coaching) Enroll in Overwhelm to Action - step by step course for ADHD Brains More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: When ADHD Strategies Stop Working 01:44 Welcome 02:13 Understanding the Friction Point 03:08 Building on a Sand Foundation 08:57 The Emotional Work Required 14:40 Getting Curious and Trying New Strategies 21:29 Concrete Experiments to Try 26:07 Final Thoughts 30:24 Recap  

Episode 345: ADHD Brain Overwhelmed By Newsletters? Try This. I currently have over 800 unread newsletters in my inbox…and I'm pretty sure I subscribed to almost every one on purpose. 😅 If you can relate to the overwhelm of a cluttered inbox, this episode is for you. Today I'm sharing my personal "Inbox Reset" experiment. If you're overwhelmed by email but afraid to unsubscribe because of FOMO (or because your ADHD working memory fears you'll forget that creator exists!), I'm sharing the exact safety net strategy I'm using to let go. In this episode, you will discover: Why we struggle to unsubscribe My "6-Month Rule" for deciding what stays and what goes. The specific Bookmark Trick to support your working memory so you can confidently unsubscribe How changing your physical environment can lower the friction of reading. This isn't about reaching a perfect "Inbox Zero"—it's an experiment in progress to stop the overwhelm and make space for what we actually have the capacity to enjoy. Work With Me: Discover Your ADHD Overwhelm Type - Free Quiz! Join We're Busy Being Awesome (group coaching) Learn more about private coaching here Enroll in Overwhelm to Action - step by step course for ADHD Brains More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction 00:16 The Newsletter Overwhelm Experiment 02:36 The Love for Newsletters and the Overwhelm 03:55 Uptick in Newsletters 06:58 The Experiment Plan 07:40 Dealing with Scarcity and FOMO 10:50 Strategy to Remember 12:57 Setting Aside Reading Time 14:52 Summary and Steps to Manage Newsletters 16:22 Conclusion and Call to Action  

If your ADHD brain struggles with procrastination, or you often find yourself thinking, "Why can't I just do this thing?!" episode 344 is for you. We often think "getting started" is one simple action. But for the ADHD brain, task initiation is actually a complex chain of 5-6 distinct steps, each of which demand our executive functions. When we collapse these steps all into one, we miss the nuance of where the breakdown happens and we default to shame instead of solutions. In this episode, we're taking apart the "I'm just a procrastinator" narrative. You'll learn how to identify which of the 6 stages is actually blocking you from starting and find one small, specific way to make it remove the friction and take the next step. In episode 344, you will discover: The 6 hidden layers of task initiation (and why 'just doing it' is biologically harder for us). How to pinpoint exactly which step has you stuck. One specific micro-step to remove the friction from the step that's holding you back. Work With Me: 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here Resources From This Episode: Check out brain.fm and get a 30-day free trial* Get Chris Bailey's Book Intentional: How to Finish What You Start here More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: Overcoming Procrastination 01:52 Understanding ADHD and Task Initiation 05:05 The Six Steps to Getting Started 05:35 Step-by-Step Breakdown of Task Initiation 18:30 Identifying and Easing Friction Points 19:34 Practical Strategies for Each Step 28:32 Conclusion and Next Steps  

If you are navigating a neuro-mixed relationship in your life whether you have the ADHD brain or someone you care for does you likely know some version of this cycle: a missed task leads to frustration, which leads to defensiveness or shame, which ends in a conflict where no one feels heard. In episode 343, we are bridging the gap between the differing experiences of an ADHD brain and a Neurotypical brain. Whether they're a partner, a colleague, a friend, or a family member, we're moving away from blame and shame and getting on the same team. we'll cover the 5 biggest sources of disconnect in ADHD relationships: Executive Dysfunction Time Blindness Working Memory Emotional Flooding Hyperfocus You will walk away with practical scripts, tools, and a new framework to turn your frustration into teamwork. Work With Me: 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here Resources From This Episode: Episode 247: 8 Discreet Emotional Regulation Strategies for ADHD Episode 234: Hyperfocus in Adults with ADHD Episode 296: How to use Reminders & Notifications with ADHD Episode 302: 5 Hacks to Handle Interruptions at Work & Home Episode 229: 10 Reasons for ADHD Emotional Disconnect Episode 149: 5 Core Executive Functions More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 02:10 Understanding ADHD in Relationships 03:46 Common Frustrations in ADHD Relationships 10:03 The Task That Never Gets Done 17:29 Forgotten Plans and Conversations 22:49 Time Blindness and Its Impact 24:56 Understanding ADHD and Time Perception 25:18 Strategies for Managing Time with ADHD 26:42 Building Buffer Times and Communication 28:44 Navigating Emotional Reactions 31:41 Dealing with Sensory Overload 37:46 Hyperfocus and Its Challenges 43:16 Effective Communication and Collaboration 50:40 Final Thoughts and Resources

Does your weekly planning routine usually fall apart by Monday afternoon? If you have a graveyard of half-filled planners and abandoned Notion dashboards, please hear me: it's not YOU. You just haven't found a system that works with your ADHD brain If you've tried every app, color-coded calendar, and 27-step workflow out there but still feel overwhelmed, this video is for you. Today, we're exploring the Alastair Weekly Log: a ridiculously simple, flexible planning method that uses just one piece of paper (or a notebook page) to give you a clear snapshot of your week. This isn't about rigid time-blocking or forecasting every minute of your day. Instead, it's a simple approach that helps you visualize your capacity, manage your energy, and start scheduling a reasonable amount for a human (not a robot) In this episode, you will discover: Why complex planning systems often fail our ADHD Brains The simple "split page" setup you can do in under 5 minutes How to use the "dot method" to handle tasks when life inevitably goes off the rails Why this visual approach helps curb over-scheduling 5 specific reasons this method is a game-changer for ADHD brains Work With Me: 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here Resources From This Episode: Get the Alastair Weekly Template Here My favorite Grid Notebook Check out the YouTube video here More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: Simplifying ADHD Planning 00:46 Introducing the Alistair Weekly Log 04:17 How to Set Up Your Weekly Log 07:51 Five Reasons to Love the Alistair Weekly Log 17:15 Weekly Review and Additional Tips 19:02 Conclusion and Next Steps  

👉 Discover Your ADHD Overwhelm Type - Free Quiz! In Episode 341 You Will Discover: The Science of "Sticky" Thoughts: What the Zeigarnik Effect is and why unfinished tasks take up twice as much memory space. The Two Types of Loops: How to distinguish between "trivial urgency" (the loops that don't matter) vs. the actual priorities that need a decision. Why We Avoid Closing Them: The link between open loops, perfectionism, and the fear of making the "wrong" decision. Four Actionable Ways to Effectively Close Your Loops: Clear your mind for greater presence, even on low energy days Work With Me: 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Understanding ADHD Overwhelm 01:09 Introduction to the Zeigarnik Effect 05:48 The Impact of Open Loops on ADHD Brains 08:38 Examples of Open Loops 17:27 Common Categories of Open Loops 21:54 Strategies to Close Open Loops 27:22 Final Takeaways and Resources  

In Episode 340 You Will Discover: How ADHD low energy is biological, not a discipline problem Ways to identify which low-energy phase you're in right now Simple, compassionate tools that match your actual capacity Work With Me: 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here Resources From This Episode: Learn about the Dopamine Menu here Episode 251: Delayed Sleep Phase Syndrome, Sleep Hygiene and ADHD Episode 327: ADHD Mental Fatigue or Resistance? Episode 284: Signs of ADHD Burnout + Tips to Rethink How You Work https://imbusybeingawesome.com/signs-adhd-burnout/ Find A Helpline (international crisis and support directory) https://findahelpline.com/ Favorite tools and products mentioned Heated blanket → https://amzn.to/4q2CYs7 Weighted blanket → https://amzn.to/3YJvsX0 Weighted eye mask → https://amzn.to/3LiglAK Brown noise machine → https://amzn.to/4axE5va Daylight lamp (10,000 lux) → https://amzn.to/3KLyiHV Research mentioned Research done in the Netherlands (ADHD and seasonal mood swings) → https://pubmed.ncbi.nlm.nih.gov/16458365/ Vitamin D information (NCCIH) → https://www.nccih.nih.gov/health/seasonal-affective-disorder Weighted blankets / deep pressure research → https://pmc.ncbi.nlm.nih.gov/articles/PMC7970589/ 2019 bright light therapy study → https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/ Additional Netherlands study reference (via Additude) → [https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/](https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/](https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/](https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/) More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Understanding Winter Energy Slumps  01:55 The Impact of Circadian Rhythms on ADHD  04:49 Strategies for Low Energy Phases  08:23 Phase One: 0% Effort Required  14:38 Phase Two: 5% Effort Required  21:30 Phase Three: Low Capacity, Some Functionality  26:11 Conclusion and Additional Resources  

In Episode 339 You Will Discover: Three key reasons change is hard for ADHD brains A simple, step by step approach to make lasting change Actionable tips to incorporate these tools into your life today Work With Me: 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here Resources From This Episode: Episode 172: Procrastination, ADHD, and The Intellectual Yes Gretchen Rubin's Abstainer vs Moderator Framework More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: The January Slump 00:42 Understanding Resistance and Growth 02:48 Why Growth Feels Uncomfortable 05:57 Facing Uncomfortable Truths 07:42 Identity Loss and Grief in Change 09:03 Biological Resistance to Change 11:16 Making Lasting Change: Full Body Yes 16:24 Choosing Your Approach: Gradual vs. All-In 25:44 Conclusion: Embrace the Discomfort  

👉 Join We're Busy Being Awesome (group coaching) Do you want a do-over on the New Year's energy this year? If you found that January somehow got away from you, and your intentions to map out your goals derailed... SAME. I'm right there with you. Here is the truth: Transitions are incredibly hard for the ADHD brain. Moving from the chaos of the holidays into a high-pressure "New Year" is a massive transition that we often underestimate. So, I've decided that January was simply my "transition month." In this bonus episode you will discover: Why January feels so hard for ADHD brains The "Q1 = 2/1" mindset shift that gives you a fresh start How to use the "Word of the Year" as a decision-making anchor The "Good, Better, Best" goal framework to keep momentum without perfectionism One Tiny First Step: If the whole year feels too big right now, just ask yourself: What is one quality I want to cultivate in February? That's it. Start there. Ready for more support? If you want the accountability to actually stick with your plans this time, I'd love to have you in the January cohort of We're Busy Being Awesome. We kick off right at the start of our new Q1 (Jan 29th)! https://imbusybeingawesome.com/group Other Ways To Work With Paula: Discover Your ADHD Overwhelm Type - Free Quiz! Enroll in Overwhelm to Action - step by step course for ADHD Brains Learn more about private coaching here Join us in Overwhelm to Action here Resources From This Episode: Get your word of the year workbook here More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction and New Year's Reset 00:44 Reflecting on January's Challenges 03:14 Understanding ADHD and Transitions 04:24 Starting Fresh 05:49 Three Ways to Reset 09:13 Why Traditional Systems Fail ADHD Brains 10:05 Support and Coaching 15:05 Conclusion and Final Thoughts  

Ever find yourself 95% done with a task… and somehow still not finishing it? In this episode, we're talking about what I call the infinite 5% — that last little stretch of a project that somehow takes forever. We'll break down why this pattern shows up (especially for ADHD brains), what's actually going on when it feels impossible to cross the finish line, and two powerful mindset shifts that can help you finally finish — or give yourself permission to pause — without guilt or burnout. You'll learn: Why the last 5% of a task feels so hard to finish — and how ADHD brains get stuck in the "almost done" loop The five hidden challenges that make completing projects feel overwhelming (even when you're this close) Two ADHD-friendly ways to redefine what "done" really means — without relying on perfection or burnout Work With Me: 👉 Join We're Busy Being Awesome (group coaching) 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: The Infinite 5% 01:40 Understanding the Infinite 5% 02:19 Real-Life Examples of the Infinite 5% 04:34 Why the Last 5% is So Challenging 09:24 Perfectionism and the Expanding 5% 12:18 Redefining 'Done' 17:32 Practical Steps to Define 'Done' 19:22 Final Thoughts