I'm Busy Being Awesome - Sustainable Productivity for ADHD – Details, episodes & analysis

• 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

• 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

• How to cultivate a supportive mindset that allows you to get "back on track" when plans inevitably change
• Develop a willingness to be with the discomfort required for growth.
• How small, manageable steps build momentum towards meaningful change, especially when getting back on track.

• Learn more about We're Busy Being Awesome here
• Learn about 1:1 coaching here
• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I'm Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here

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!

• Why adults with ADHD often struggle with slow starts in the morning

• What friction points might be slowing down your morning routine

• 7 specific supports to start your mornings with greater ease

• Learn more about We're Busy Being Awesome here

• Learn about 1:1 coaching here

• Get the top 10 tips to work with your ADHD brain (free ebook!)

• Discover my favorite ADHD resources here

• Get the I'm Busy Being Awesome Planning System here

• Get the Podcast Roadmap here

• Get the ADHD Routine Revamp here

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!

• The different ways the shame-blame cycle presents itself.
• Why it's especially important for us ADHD brains to recognize it.
• Practical steps to move out of the cycle and take intentional action.

• Learn more about We're Busy Being Awesome here
• Learn about 1:1 coaching here
• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I'm Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here

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!

• 8 Discreet strategies for emotional regulation with ADHD 
• Simple steps to practice these techniques
• Specific situations where each approach could be particularly effective

• Learn more about We're Busy Being Awesome here
• Learn about 1:1 coaching here
• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I'm Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here
• Episode 145: How to Overcome Intrusive Thoughts When You Have ADHD

This may contain 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!

• The common intense emotions ADHD brains face
• How to identify these experiences in your own life
• Practical strategies to support yourself when these big emotions arise

• Learn more about We're Busy Being Awesome here
• Learn about 1:1 coaching here
• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I'm Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here

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!

• Explore the seven different types of rest.
• Unpack why understanding and embracing each type is crucial for ADHD burnout recover.
• Learn how to identify your unique rest needs and tailor strategies to meet them.

• Learn more about We're Busy Being Awesome here
• Learn about 1:1 coaching here
• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I'm Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here
  
  
• The trigger point massage tool I mention in the episode
• Tune into Episode 219: What Is The ADHD Burnout Cycle? 6 Different Stages
• Tune into Episode 220: 7 Steps to Recover from ADHD Burnout Using 'Low Power Mode'
• Tune into Episode 223: 8 Play Personality Types: What's Yours?

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!

Some of the links included are affiliate links, which means I will earn a commission if you purchase through them. I only recommend resources and products that I personally use and love. Thanks for your support!

• The top 10 tech tools simplifying my ADHD life.
• We cover a wide range of apps, devices, and innovative approaches to tech.
• Use these suggestions to spark ideas as you find what works best for you and your ADHD brain.

• Learn more about We're Busy Being Awesome here
• Learn about 1:1 coaching here
• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I'm Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here
  
  
• Alexa (Smart Home Device) 
• Smart Lights 
• Apple Watch
• Auto Sleep
• Rise Sleep App
• Amazon Subscribe and Save
• Goblin.tools
• Voice In
• Dictanote
• One Sec
• ChatGPT

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!

*Some of the links included are affiliate links, which means I will earn a commission if you purchase through them. I only recommend resources and products that I personally use and love. Thanks for your support!