• 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.

• 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

• The Happiness Advantage - Shawn Achor
• Episode 192: How Tiny Habits Create Lasting Change (Big doors swing on little hinges)

• 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 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

• 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

• Learn about Rejection Sensitivity Here
• Learn about ADHD Masking Here
• Learn about Working Memory Here
• Learn How to Deal with ADHD Boredom and Understimulation

• 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!

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.

• 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

• 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

• 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: 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

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.

• 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

• 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: 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

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.

• 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

• 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

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.

👉 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

• Check out brain.fm and get a 30-day free trial*
• Get Chris Bailey's Book Intentional: How to Finish What You Start 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: 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.

👉 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 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

• 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!

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