Ep 143. Hyper-focus, Productivity, + Collapse: ADHD's Jello Vs Superhero Mode

🧠🧠FREE  TRAINING! SENSORY STRATEGIES FOR ADHD: Tools for Energy, Calm + Focus: https://theadhdclaritycoach.com/page/sensory-strategies👥 GROUP COACHING:https://theadhdclaritycoach.com/page/adhd-group-coaching-program(Concept of satisficing: Herbert Simon; maximizers vs. satisficers: Barry Schwartz)Struggling to make decisions with ADHD? This video explores why your ADHD brain get stuck optimizing (trying to make the perfect choice) and how “good enough” decisions can protect your energy budget and build self-trust.If you’ve ever spent 45 minutes researching a hoodie, this one’s for you...0:00 Why decision-making is so hard with ADHD0:25 What it means to be an “optimizer” (the dinner example)1:15 Too many priorities = decision overload2:00 Decisions, energy budgeting, and self-trust2:30 Which decisions deserve your energy (and which don’t)3:10 Optimizing vs. satisficing3:45 The hoodie story4:25 Step 1 and 2: Recognize it and notice when it’s happening5:05 Put rails on your decisions5:30 Rail #1: Set a time limit5:50 Rail #2: Pick only one or two priorities6:35 Make fewer decisions: automate and delegate7:20 Ask: “What’s the real cost of a not-ideal decision?”7:55 ADHD, perfectionism, and decisions🔗 OTHER EPISODES MENTIONEDEnergy budgeting with ADHD: 6 Ways to Manage Your Energy with ADHD💬 Tell me in the comments: what decision keeps sucking up your energy?👋 I’m Donae, an occupational therapist and executive function coach helping people with ADHD build self-trust. If you want support beyond the videos, my group coaching program has rolling enrollment (start anytime, stay one month or the full program) and a private community. Book a free call to see if it’s a fit: https://theadhdclaritycoach.com/page/dc-1ctaquestions#ADHD #ADHDDecisionMaking #ExecutiveFunction #ADHDWomen #Overthinking

🧠SENSORY STRATEGIES FOR ADHD: Tools for Energy, Calm + Focus FREE  TRAINING! https://theadhdclaritycoach.com/page/sensory-strategies👥 GROUP COACHING:https://theadhdclaritycoach.com/page/adhd-group-coaching-programIf you have 2 modes: "Superhero": where you get everything done on your list in record time OR  "Jello" where you collapse and need 3 days to recover, this one is for you! There's nothing inherently wrong with switching between these 2 modes if it works for you, but most of us find that it doesn't work long term. Not only is it stressful, it totally erodes our self trust: we never know if we're going to have a superhero day or a jello day.In order to get things done and be able to trust yourself, you need a 3rd mode! In this video we'll talk about how to do that!#adhdproductivity #adhdfamilyTimestamps0:00 Superhero mode vs. Jell-O mode 1:00 Why the two-mode cycle stops working 2:00 Why productivity-bro advice doesn’t fit ADHD brains 2:45 Why ADHD isn’t really a “superpower” 4:00 How to build your middle mode (task initiation) 4:45 Shrink it until starting feels easy 5:15 Habits, laundry, and the 5-minute start 5:45 Why “just push through” erodes self-trust 7:00 Example: studying without the all-nighter 8:00 You still get all three modes 8:30 How to go deeper

🧠SENSORY STRATEGIES FOR ADHD: Tools for Energy, Calm + Focus FREE  TRAINING! https://theadhdclaritycoach.com/page/sensory-strategies👥 GROUP COACHING:https://theadhdclaritycoach.com/page/adhd-group-coaching-program_________________________________________________________________Ever struggle to start and think, "Why can't I just DO this? It's not even that hard"? Stop doing that to yourself! In this video, I explain why believing it's hard (even when no one else does) is the first step to getting unstuck and a client story about a thank-you note that sat on her list, draining her energy, for eight months.#ADHD #ExecutiveFunction #ADHDWomen #LateDiagnosedADHD #ADHDCoach #TaskInitiation #ADHDShame #ADHDTips #WorkWithYourBrainTime Stamps0:00 Why can't I just start? (it's "not even that hard")0:25 Stop doing this to yourself: believe it's hard1:00 The manual vs. automatic transmission brain2:00 You don't need anyone else to agree with you2:40 Kim's story: the thank-you note she couldn't write3:30 Why nothing felt like "enough"4:30 The 30-minute cap that made it doable5:15 Swap "this is no big deal" for "something here is sticky"5:50 Why powering through drains your energy budget6:50 Common reasons you're stuck (perfectionism, too many steps, unclear tasks)7:50 Your environment and body state: the hidden friction8:50 Building self-trust in a way that's sustainable9:20 How to get more support

Group Coaching is OPEN! Think you need to be consistent to succeed with ADHD? Think again. In this video, we unpack why "consistent" is the wrong goal for ADHD brains — and why persistence and flexibility will actually get you further.Timestamps:00:00 – Why "consistency" is the wrong goal for ADHD00:56 – How coaching differs from OT: the client defines "done"02:03 – A client's realization that her "consistent" dream life sounded horrible03:12 – Flexibility in habits: the running example04:38 – Why persistence is a core ADHD strength05:38 – Small versions still count: building self-trust06:40 – Where to find more support (coaching + mailing list)

NOW OPEN! Learn more about our group! https://theadhdclaritycoach.com/page/adhd-group-coaching-programPeople with ADHD often overwork and burn out — not because of laziness or poor productivity, but due to specific ADHD-related challenges. In this episode, we break down four key drivers and how to work with them instead of against them.Timestamps:00:00 – Why ADHD leads to overworking and burnout00:00 – Time blindness: it's a math problem, not a productivity problem01:53 – Working in cycles: hyperfocus vs. downshifting04:00 – Rejection sensitivity and the trap of saying "yes"06:06 – Self-advocacy at work without disclosing a diagnosis08:00 – Where to get more support (coaching info)

Group Coaching is OPEN! I just celebrated my 5th year of making this podcast! The old me would have burnt out a long time ago, but I've done things differently this time and it's made a difference!Today I'm sharing 4 of my counter intuitive approaches that have helped me keep the joy and stay with it! And one thing I've NOT done very well.:D

Group Coaching is OPEN! A lot of us with ADHD have the same problem Goldilocks had — we're looking for "just right," not too much, not too little. In this video, occupational therapist and ADHD executive functioning coach Donae breaks down why finding that just-right zone of pressure is the key to getting started, staying focused, and actually finishing what matters  (without white-knuckling through it).You'll learn what body doubling actually is, why announcing your plans out loud can backfire, and how to figure out what kind of gentle accountability works for your brain.Timestamps: 00:00 — The Goldilocks problem with ADHD attention 01:00 — Why deadlines feel like the only way to get moving 02:00 — Finding your "just right" pressure zone 03:00 — What body doubling actually is (and isn't) 04:00 — Why announcing your plans can backfire 05:00 — How to find what works for your brain#executive functioning #body doubling, #ADHD focus tips

Group Coaching is OPEN! Struggling to stay organized with ADHD? You're not lazy or "bad at this" — most organizing advice just isn't built for how our brains actually work. In this episode, I break down how to create home, digital, and project organization systems that support ADHD memory and reduce overwhelm — instead of fighting against it.You'll learn:✅ The real definition of "organized" (hint: it's not about looks)✅ How to balance memory vs. visual overwhelm✅ Why clear, contained storage works better than hiding things away✅ How to organize by "point of action" to reduce friction✅ How to build "drop zones" so you stop losing your keys, phone, and mail✅ Why "good enough" beats Pinterest-perfect organizing✅ How to build resets into your system so it actually lastsWhether you're organizing your kitchen, closet, home office, or digital files, these ADHD-friendly organizing tips are designed to work with your brain, not against it.Chapters:0:00 – Why organizing feels so hard with ADHD1:00 – Balancing memory vs. overwhelm2:00 – Clear storage & container depth3:00 – Labeling for your brain, not everyone else's4:00 – Why traditional organizing advice falls short5:00 – Organizing by point of action (shoe example)6:00 – Real client examples: toothbrushing stations & trash cans7:00 – Building categories that make sense to YOU8:00 – Drop zones: how to stop losing your keys9:00 – Good enough vs. Pinterest-perfect10:00 – Why every system needs regular resets11:00 – How to work with me (1:1 & group coaching)💛 Want personalized support building a system for your ADHD brain?1:1 Coaching: https://theadhdclaritycoach.com/page/individual-coachingGroup Coaching Program: https://theadhdclaritycoach.com/page/adhd-group-coaching-program#ADHD #ADHDOrganizing #ADHDCoach #ADHDTips #NeurodivergentFriendly #ADHDBrain #ADHDLife #OrganizingTips #ADHDCoaching

Need more support? Here’s how I can help:✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITEIf you’ve been told you interrupt, talk over people, or “make things about you”… this video is for you.Interrupting in conversations can be a challenge for many people with ADHD, but it’s often misunderstood. It’s not about being rude, selfish, or inconsiderate.In this video, I break down:-Why interrupting happens with ADHD-The difference between masking vs. mutual communication-Practical strategies that actually support your brain-How to stay present without losing your thoughtsThis is not about “fixing” yourself or pretending to be neurotypical. It’s about understanding your brain and building better, more authentic connections.💬 If you have =experiences or strategies that might help others, please share in the comments, we learn from each other.Timestamps00:00 – Introduction 00:35 – The real impact of interrupting in relationships 01:15 – A client story (misinterpretation & hurt) 02:00 – Two extremes: “just accept it” vs. high masking 02:50 – What healthy communication actually looks like 03:10 – ADHD & processing auditory information 03:40 – Movement, notes, and staying present 04:05 – Active participation vs. derailing conversations 04:45 – When engagement gets misunderstood 05:10 – Fidgeting, movement, and focus 05:40 – Memory struggles & why interrupting happens 06:10 – Strategy: “Hold that thought for me” 06:40 – Writing things down instead of interrupting 07:00 – Sensory environments & overwhelm 07:30 – Advocating for your needs in conversations 08:00 – Final thoughts: balance, not masking 08:30 – Invitation to share experiences#ADHDCoach #ADHDAwareness #ExecutiveFunctioning #ADHDSupport #Neurodivergent #ADHDLife #ADHDTips #ADHDWomen #AdultADHD #CommunicationSkills #RelationshipsMatter #MentalHealthSupport #Neurodiversity #ADHDStrategies #EmotionalRegulation #AuthenticConnection #StopMasking #ADHDEducation

Need more support? Here’s how I can help:✳️ INDIVIDUAL COACHING   ✴️ GROUP COACHING 🌐 WEBSITEIf you’ve ever had a task sitting on your list for days… weeks… months and you just COULDN'T make yourself do it, this video is for you.This isn’t about laziness.It’s not just about “breaking things down.” Sometimes the real issue is something deeper: dread.In this video, I walk you through:-Why some tasks feel impossible to start (even when they’re small)-How “dread” impacts time, motivation, and follow-through-A simple tool to understand why you’re stuck-Practical ways to make high-dread tasks easier-No shame. No “just push through.”-Just realistic strategies that work with your brain.Timestamps00:00 – Why some tasks feel impossible to start00:40 – When typical ADHD strategies don’t work01:00 – The “dread scale” explained01:45 – Why validating dread matters02:00 – Real example: avoiding an insurance call02:45 – How dread distorts time and effort03:00 – Strategy #1: Choose the right time (bandwidth matters)03:30 – Strategy #2: Reduce friction before starting04:00 – Strategy #3: Plan for follow-up (boomerang tasks)04:30 – Different types of dread (confusion, time, sensory, etc.)05:00 – How to problem-solve based on your dread05:30 – Why “just do it” doesn’t work05:50 – Final thoughts + support#ADHD #ADHDcoach #ExecutiveFunction #ADHDlife #ADHDTips #Neurodivergent #ADHDwomen #TaskParalysis #ExecutiveDysfunction #ProductivityWithADHD #MentalHealthTools #ADHDsupport #Neurodiversity #ADHDStrategies #Overwhelm