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If goal setting actually worked the way it’s “supposed to,” a lot of us would be living very different lives by now.

In this episode, I’m talking about why traditional goal setting falls apart for ADHD brains—and why that doesn’t mean you are broken or unmotivated. We dig into the pressure of big goals, the crash that happens when plans don’t go perfectly, and the frustration of feeling like you’re always behind.

Instead of obsessing over outcomes, I share a more realistic approach: focusing on the process. We talk about breaking big goals into truly doable micro-steps, creating plans that can flex with your energy and your day, and learning to notice progress even when it doesn’t look impressive on paper.

This episode is a reminder that small wins matter, consistency doesn’t have to be perfect, and you’re allowed to build a life—and goals—that actually work with your brain.

If goal setting has ever made you feel discouraged, this one’s for you.

Key Takeaways

1. Focus on the process, not the outcome.
2. Break goals into small micro pieces.
3. Embrace micro tasks for daily progress.
4. Prioritize process over perfection.
5. Create small anchors for tough days.
6. Avoid all-or-nothing thinking.
7. Understand why traditional goal setting fails ADHD brains.
8. Reframe focus from big goals to small wins.
9. Identify daily habits of the person you want to become.
10. Adopt flexible plans that allow for restarts.

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Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. She is a leadership coach & voiceover artist at Jessica Lewis Voice.

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In this episode, we’re talking about the holidays… ADHD-style. Because listen, December has a vibe, and it’s not always the cozy Hallmark-movie energy we wish it were. Schedules get weird, kids are extra hyped, expectations feel sky-high, and somehow you’re supposed to remember all the dates, all the gifts, and all the “fun little traditions” everyone else seems to pull off effortlessly. (Elf on the Shelf every night? Absolutely not. I can love your reels and also know I would melt into a puddle of anxiety trying to do that.)

I share some real-life moments from our own holiday chaos and the things that have helped my ADHD brain breathe a little easier this time of year. Think: lowering expectations, simplifying traditions, and choosing peace over performance. We talk about the pressure to “keep up,” why ADHD brains struggle extra during the holidays, and how to manage your energy so you’re not running on fumes by Christmas morning.

This isn’t about creating a picture-perfect holiday. It’s about creating a warm, safe environment where your family actually enjoys being together — and where you don’t lose yourself in the process.

Takeaways

• Lowering expectations is one of the biggest holiday stress-busters.
• Simpler traditions = easier on ADHD brains (and still magical).
• Predictability and routine help ground an overstimulated brain.
• Holiday pressure hits harder when your brain is already juggling noise.
• Energy management matters more than trying to “do it all.”
• Creative adjustments make the season fun and doable.
• Your kids will remember the feeling, not the perfection.

Keywords

ADHD, holidays, stress management, parenting, holiday traditions, energy management, ADHD tips, family, holiday season, mental health

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😘 Never Miss a Quick Win. 👉 Join the Quick Wins Newsletter!

Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. She is a leadership coach & voiceover artist at Jessica Lewis Voice.

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👉 Join the Quick Wins Newsletter!

In today’s conversation, I’m sitting down with Dr. Kailey Buller, and wow… she brings so much wisdom about stress, transitions, and what it really looks like to decompress when you have an ADHD brain. We talk about those “in-between moments” — the little buffers most of us skip — and how they actually make or break our stress tolerance. Kailey walks us through simple ways to come down after high-stress situations, how to build tiny decompression rituals into real life, and why a little playfulness goes a long way (for us and our kids).

If you’ve ever gone from one thing to the next with zero breathing room and wondered why you’re snappy, overwhelmed, or wiped out… this episode is such a breath of fresh air.

Keywords:

stress management, ADHD, transition buffers, decompression, playfulness

Takeaways:

• ADHD brains have a lower stress threshold — which is why transition buffers matter so much.
• Adding a buffer between high-stress tasks can completely change how you show up.
• Decompression isn’t optional — it’s necessary.
• A tiny moment of play can shift your whole nervous system.
• Built-in pauses help keep stress from stacking.
• Physical unwinding helps your brain chill out.
• Kids respond so well to playful redirection during tense moments.
• When we snap under stress, acknowledgment + repair are powerful.
• Joy in the small, simple moments actually reduces stress.
• Emotional safety makes it easier for everyone in the home to reset.

Find & Follow Dr. Kailey Buller:

Website: https://www.vitalswithdrbuller.com/

Instagram: https://www.instagram.com/vitalswithdrbuller

TikTok: https://www.tiktok.com/@vitalswithdrbulle

Support the show

😘 Never Miss a Quick Win. 👉 Join the Quick Wins Newsletter!

Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. She is a leadership coach & voiceover artist at Jessica Lewis Voice.