• 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

👉 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

Episode 172: Procrastination, ADHD, and The Intellectual Yes

Gretchen Rubin's Abstainer vs Moderator Framework

• 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.

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.

1. Go to Apple Podcasts
2. Click on the I'm Busy Being Awesome podcast
3. Scroll down to the bottom of the page, where you see the reviews.
4. Simply tap five stars; that's it!
5. 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!

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

• 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

• Get your word of the year workbook here

• 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.

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.

1. Go to Apple Podcasts
2. Click on the I'm Busy Being Awesome podcast
3. Scroll down to the bottom of the page, where you see the reviews.
4. Simply tap five stars; that's it!
5. 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!

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

👉 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

• 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.

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.

1. Go to Apple Podcasts
2. Click on the I'm Busy Being Awesome podcast
3. Scroll down to the bottom of the page, where you see the reviews.
4. Simply tap five stars; that's it!
5. 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!

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

• Why traditional due dates don't work for ADHD due to our time blindness.
• How to bridge the gap between "Now" and "Not Now" by creating "Doing Dates"
• Actionable steps to implement what you learn and take action today

👉 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

• 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.

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.

1. Go to Apple Podcasts
2. Click on the I'm Busy Being Awesome podcast
3. Scroll down to the bottom of the page, where you see the reviews.
4. Simply tap five stars; that's it!
5. 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!

00:00 Introduction: The Struggle with Deadlines

01:41 Why Traditional Due Dates Fail ADHD Brains

05:29 Introducing 'Doing Dates'

07:54 Building Momentum with Doing Dates

12:03 Flexible Structures for Doing Dates

17:22 Breaking Down Projects into Manageable Steps

20:06 Buffer Time and Sustainable Systems

21:42 Applying Doing Dates to Your One Thing

25:07 Conclusion and Next Steps

• The iteration mindset that replaces perfectionism with progress when planning with ADHD
• How to build in flexibility without losing structure entirely
• The one reframe that makes scheduling feel like support instead of suffocation

👉 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

• Discover your Overwhelm Type (Free Quiz!)

• 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.

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.

1. Go to Apple Podcasts
2. Click on the I'm Busy Being Awesome podcast
3. Scroll down to the bottom of the page, where you see the reviews.
4. Simply tap five stars; that's it!
5. 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!

00:00 Introduction: The Planner Struggle

01:48 Understanding ADHD and Traditional Scheduling

05:08 A New Approach: Iteration Mindset

11:20 The Iterative Cycle: Practical Steps

15:04 Embracing Flexibility and Overcoming Obstacles

25:35 Conclusion and Next Steps

• Why ADHD brains crave fresh starts (and why January turns that up to 100)
• What makes choosing one focus so hard when you have ADHD & big ambitions
• How narrowing to one clear focus can reduce overwhelm and increase follow-through
• A simple, practical process to clarify your "one thing" without ignoring other parts of your life
• How to work with your ADHD decision fatigue, fear of missing out, and "all-or-nothing" thinking
• Gentle, realistic ways to build momentum toward your goals without burning out

• You have ADHD (or ADHD-ish tendencies) and feel pulled toward 27 goals at once
• New Year's feels like a giant, glittery to-do list you're already "behind" on
• You're tired of all-or-nothing New Year's resolutions and want something more sustainable

If this episode helps you feel a little more calm and clear about the year ahead, I'd be so grateful if you'd subscribe to the podcast or share it with a friend whois feeling the New Year pressure too. Your support helps this work reach more ADHD brains who need it. 💜

👉 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

• Gary Keller's The One Thing
• Episode 138: Too Many Ideas? Stay Focused with ADHD Brilliant Ideas List
• Free Brilliant Ideas List Template

• 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.

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.

1. Go to Apple Podcasts
2. Click on the I'm Busy Being Awesome podcast
3. Scroll down to the bottom of the page, where you see the reviews.
4. Simply tap five stars; that's it!
5. 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!

00:00 Introduction: The ADHD New Year Overwhelm

01:08 Exploring the ADHD Brain's Fresh Start Craving

02:02 Welcome and Personal Reflections

03:12 The Chaos of Trying to Do Everything

04:58 Understanding the ADHD Time Perception

06:52 The Power of Choosing One Focus

09:27 Practical Steps to Identify Your One Thing

13:30 The Emotional Challenges of Narrowing Focus

18:00 Key Reminders for Choosing Your One Thing

23:14 Examples and Practical Applications

27:04 Four Questions to Choose Your One Thing

31:02 Final Takeaways and Encouragement

33:37 Conclusion and Call to Action

• Why ADHD brains process rest differently
• The concept of Contrast Avoidance Theory and why rest can feel unsafe
• How parallel tasking helps ADHD adults finally relax
• 5 practical steps to ADHD relaxation that support your unique brain

👉 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

• Episode 281: How to take time to rest as an ADHD adult
• Episode 245: 7 types of rest to recover from ADHD burnout
• Episode 309: 8 types of real self-care for adults with ADHD
• Episode 278: How to create an ADHD dopamine menu + free template
• Episode 199: Parallel tasking and ADHD: how to reduce distractions
• The Relaxed Woman by Nicola Jane Hobbs

• 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.

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.

1. Go to Apple Podcasts
2. Click on the I'm Busy Being Awesome podcast
3. Scroll down to the bottom of the page, where you see the reviews.
4. Simply tap five stars; that's it!
5. 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!

00:00 Introduction: Struggling to Relax with ADHD
00:28 Understanding ADHD and Rest
00:42 Podcast Episode Overview
02:47 Personal Experiences with Relaxation
04:46 The Concept of Parallel Tasking
06:05 Challenges with Traditional Relaxation Advice
09:35 Contrast Avoidance Theory
17:14 Steps to Effective Rest for ADHD Brains
30:25 Conclusion and Final Thoughts

• How changes in routine can impact sleep overall
• 10 actionable ADHD sleep tips that can make a big difference
• Simple structural supports to make sleep easier for those of us with ADHD today

👉 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

• Paula's weighted blanket
• Paula's blue light blocking glasses
• Paula's red light night lights
• Philips hue bulbs
• Paula's favorite lavender face cream
• Paula's favorite eucalyptus spearmint lotion
• Episode 251 Delayed Sleep Phase Syndrome
• Episode 252: Revenge Bedtime Procrastination
• Episode 313: 10 Real-Life ADHD Tips to Wake Up & Get Out of Bed Easier
• Episode 308: Social Jet Lag & ADHD
• Episode 182: How to Slow Your Brain Down & Pause with ADHD

• 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.

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.

1. Go to Apple Podcasts
2. Click on the I'm Busy Being Awesome podcast
3. Scroll down to the bottom of the page, where you see the reviews.
4. Simply tap five stars; that's it!
5. 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!

00:00 Navigating ADHD and Sleep Challenges
01:48 Sleep with an ADHD Brain
03:40 Sensory and Environmental Supports
11:06 Technology and Tools for Better Sleep
20:47 Habits and Accountability
26:10 Conclusion and Recap