Mande John ADHD Life Coach

29/08/2025

"If I stop now, I'll lose momentum, so I have to keep going."

Sound familiar? You're living in Stage 2 of ADHD productivity: Hard Work. And it's burning you out.

Most ADHD adults are stuck bouncing between two stages:

Stage 1: Guesswork

Trying random productivity hacks you saw online

Switching planners and apps every few weeks

Setting big goals without any system to back them up

Feels exciting at first, then frustrating and exhausting

Stage 2: Hard Work

White knuckling through endless to-do lists

Relying only on motivation and willpower

Pushing until exhaustion, then crashing

Your brain remembers that exhaustion and throws up walls next time

The missing piece? Stage 3: Framework

Framework looks like:

Predictability that reduces decision fatigue

Repeatable routines that make life feel lighter

Structures that anchor executive functions like planning and follow-through

Psychologist Roy Baumeister coined "decision fatigue" - the more choices you make, the more your mental energy drains. Frameworks conserve that energy by creating fewer choices and less friction.

Think of it like gardening: Instead of scattering seeds randomly (guesswork), framework means knowing your soil, climate, and season. Gardens take time to establish, but once they do, they produce over and over again.

Take a moment right now: Think of one challenging area in your life. What stage are you in? Guesswork, hard work, or framework?

Just naming it brings clarity and helps you move forward.

Listen now: https://learntothrivewithadhd.com/ep-102-the-3-stages-of-adhd-productivity-guesswork-hard-work-framework/

Which stage resonates most with your current experience? Share below.

29/08/2025

"If I stop now, I'll lose momentum, so I have to keep going."

Sound familiar? You're living in Stage 2 of ADHD productivity: Hard Work. And it's burning you out.

Most ADHD adults are stuck bouncing between two stages:

Stage 1: Guesswork

Trying random productivity hacks you saw online

Switching planners and apps every few weeks

Setting big goals without any system to back them up

Feels exciting at first, then frustrating and exhausting

Stage 2: Hard Work

White knuckling through endless to-do lists

Relying only on motivation and willpower

Pushing until exhaustion, then crashing

Your brain remembers that exhaustion and throws up walls next time

The missing piece? Stage 3: Framework

Framework looks like:

Predictability that reduces decision fatigue

Repeatable routines that make life feel lighter

Structures that anchor executive functions like planning and follow-through

Psychologist Roy Baumeister coined "decision fatigue" - the more choices you make, the more your mental energy drains. Frameworks conserve that energy by creating fewer choices and less friction.

Think of it like gardening: Instead of scattering seeds randomly (guesswork), framework means knowing your soil, climate, and season. Gardens take time to establish, but once they do, they produce over and over again.

Take a moment right now: Think of one challenging area in your life. What stage are you in? Guesswork, hard work, or framework?

Just naming it brings clarity and helps you move forward.

Listen now: https://learntothrivewithadhd.com/ep-102-the-3-stages-of-adhd-productivity-guesswork-hard-work-framework/

Which stage resonates most with your current experience? Share below.

28/08/2025

Did you know people with ADHD have different dopamine regulation than neurotypical brains? That's why we struggle with focus, motivation, and impulsivity.

But here's what most people don't know: You can create dopamine naturally!

In this episode, I break down 6 science-backed ways to boost your dopamine levels:

Food: Choose whole foods rich in tyrosine - almonds, bananas, avocados, eggs, beans, fish, chicken. Junk food gives temporary dopamine but requires more and more for the same effect.

Movement: Regular exercise stimulates dopamine release. Start small - even 5 minutes counts.

Sleep: Poor sleep disrupts dopamine regulation. (I'll have a whole episode on ADHD sleep coming!)

Stress Reduction: Yoga, mindfulness, meditation help. Avoid "buffering" with things that feel good now but hurt later (junk food, excessive scrolling, etc.).

Environment: Sunlight boosts mood, music triggers dopamine release. I keep ocean recordings on my phone! Even looking at photos of loved ones or nature can help.

Your Thoughts: This one surprised me too! Happy thoughts create both serotonin AND dopamine. We use "laddering" - moving from negative thoughts to slightly better ones you actually believe, not fake positivity.

When your dopamine levels are higher, you have better motivation, focus, and fewer ADHD symptoms overall.

Listen now: https://learntothrivewithadhd.com/ep-03-6-ways-you-can-create-dopamine-you-never-heard-of/

Which method will you try first? Share below!

27/08/2025

Did you know people with ADHD have different dopamine regulation than neurotypical brains? That's why we struggle with focus, motivation, and impulsivity.

But here's what most people don't know: You can create dopamine naturally!

In this episode, I break down 6 science-backed ways to boost your dopamine levels:

Food: Choose whole foods rich in tyrosine - almonds, bananas, avocados, eggs, beans, fish, chicken. Junk food gives temporary dopamine but requires more and more for the same effect.

Movement: Regular exercise stimulates dopamine release. Start small - even 5 minutes counts.

Sleep: Poor sleep disrupts dopamine regulation. (I'll have a whole episode on ADHD sleep coming!)

Stress Reduction: Yoga, mindfulness, meditation help. Avoid "buffering" with things that feel good now but hurt later (junk food, excessive scrolling, etc.).

Environment: Sunlight boosts mood, music triggers dopamine release. I keep ocean recordings on my phone! Even looking at photos of loved ones or nature can help.

Your Thoughts: This one surprised me too! Happy thoughts create both serotonin AND dopamine. We use "laddering" - moving from negative thoughts to slightly better ones you actually believe, not fake positivity.

When your dopamine levels are higher, you have better motivation, focus, and fewer ADHD symptoms overall.

Listen now: https://learntothrivewithadhd.com/ep-03-6-ways-you-can-create-dopamine-you-never-heard-of/

Which method will you try first? Share below!

26/08/2025

"If I could just do what I said I would do when I said I would do it, I would have no problems."

Sound familiar? In this episode, I break down my 5-step system for building self-discipline when you have ADHD:

What do you want? (Let yourself want things again)

What would it take? (Break it down to microscopic steps)

Get accountability (We do better for others than ourselves)

Expect curve balls (Don't be surprised by challenges)

Celebrate wins (Focus on what went right)

"People tell me all the time: I know what to do, I just don't know how to make myself do it."

Self-discipline is a SKILL you can practice, not something you either have or don't have. Start with one small area and build that strong relationship with yourself.

Listen to the full episode - link in bio!

25/08/2025

"I know what to do, I just don't know how to make myself do it."

Does this sound like you? In this episode, I tackle one of the biggest challenges for ADHD adults: building self-discipline.

I share the exact moment I was standing in my bedroom, frustrated with myself, thinking "if I could just do what I said I would do when I said I would do it, I would have no problems."

The truth? Self-discipline isn't something you either have or don't have - it's a skill you can practice and build.

My 5-step system:

Step 1: What do you want? Stop avoiding wanting things to protect yourself from disappointment. You can want what you want just because you want it.

Step 2: What would it take? Go from aerial view to microscopic. Break everything down to the smallest doable steps you could start today.

Step 3: Get accountability. Find someone who will hold you accountable without shaming you but won't let you off the hook.

Step 4: Expect curve balls. Making change is hard. When challenges come, ask "How can I overcome this?" instead of getting upset.

Step 5: Celebrate wins. Focus on what went right. We get more of what we focus on.

Remember: You're practicing a skill. We don't expect perfection when we're practicing, which makes it easier to try again when things don't go well.

Start with one small area. Build that relationship with yourself. Once you learn this skill in one area, you can transfer it anywhere.

Listen now: https://learntothrivewithadhd.com/ep-04-how-to-do-what-you-say-you-will/

What's one small area where you want to practice self-discipline? Share below!

22/08/2025

What if you could move forward in every area where you're feeling stuck?

If you've ever felt like you're holding onto a hundred tasks in your head - from important things like scheduling doctor appointments to trivial ones like deciding what flowers to plant - this episode is for you.

I'm diving into "open loops" and the Zeigarnik effect: your brain remembers unfinished tasks far better than completed ones. Think of a server remembering your order perfectly until it's delivered, then forgetting it completely. With ADHD, we often don't "deliver the orders" - we just keep collecting more.

My complete loop-closing system:

The Brain Sweep: Dump everything from your head onto paper, then sort into Google Tasks (urgent), "Not Now" category (can wait), or Trello board (big projects).

Shared Systems: Use Google Keep with family/coworkers so you stop carrying their tasks in your head too.

Visual Goal Board: I created a canvas collage of my 2025 goals that I see every morning. It's how I finally took that trip to Carmel's white sand beaches!

The unexpected result? Closing loops didn't just make me productive - it gave me back mental space for diamond painting, succulent gardening, and actual relaxation.

Get my free templates and Trello board: http://learntothrivewithadhd.com/closingtheloop

Listen now: https://learntothrivewithadhd.com/ep-101-finish-what-you-start-my-adhd-loop-closing-system/

Your challenge: Do a brain sweep in the next 24 hours and close 3 loops, no matter how small.

What's one open loop that's been weighing on your mind? Share below!

22/08/2025

What if you could move forward in every area where you're feeling stuck?

If you've ever felt like you're holding onto a hundred tasks in your head - from important things like scheduling doctor appointments to trivial ones like deciding what flowers to plant - this episode is for you.

I'm diving into "open loops" and the Zeigarnik effect: your brain remembers unfinished tasks far better than completed ones. Think of a server remembering your order perfectly until it's delivered, then forgetting it completely. With ADHD, we often don't "deliver the orders" - we just keep collecting more.

My complete loop-closing system:

The Brain Sweep: Dump everything from your head onto paper, then sort into Google Tasks (urgent), "Not Now" category (can wait), or Trello board (big projects).

Shared Systems: Use Google Keep with family/coworkers so you stop carrying their tasks in your head too.

Visual Goal Board: I created a canvas collage of my 2025 goals that I see every morning. It's how I finally took that trip to Carmel's white sand beaches!

The unexpected result? Closing loops didn't just make me productive - it gave me back mental space for diamond painting, succulent gardening, and actual relaxation.

Get my free templates and Trello board: http://learntothrivewithadhd.com/closingtheloop

Listen now: https://learntothrivewithadhd.com/ep-101-finish-what-you-start-my-adhd-loop-closing-system/

Your challenge: Do a brain sweep in the next 24 hours and close 3 loops, no matter how small.

What's one open loop that's been weighing on your mind? Share below!

20/08/2025

That moment when you realize you've quit. AGAIN. 🤦‍♀️

New workout routine? Lasted 2 weeks.
Side project? Abandoned after the excitement wore off.
Morning routine? What morning routine?

If you have ADHD, you know this cycle:
💫 Start with massive excitement
😤 Hit the messy middle
🎭 Tell yourself "I'm just not cut out for this"
❌ Quit

But what if I told you that feeling shaky doesn't mean you're failing? It means you're building a skill.

After reaching 100 podcast episodes (when I wanted to quit at least 50 times), I finally cracked the code.

It's not about willpower. It's about understanding the 4 stages between starting and succeeding.

And here's the kicker—the solution is the OPPOSITE of what you think. (Hint: Lower the stakes, don't raise them!)

Get the full breakdown + find out which stage you're in:
https://learntothrivewithadhd.com/why-we-quit-on-our-goals-and-how-to-finally-stop/

Tag someone who needs to hear this today! 💙

Learn the 4-stage journey from courage to confidence that helps ADHD adults finally stop quitting goals.

15/08/2025

🎉 EPISODE 100: Why We Quit on Our Goals (and How to Finally Stop)

I can't believe we've hit 100 episodes! When 90% of podcasts don't make it past episode 3, this feels like a huge milestone.

But here's the thing - hitting 100 episodes wasn't magic or willpower. It was walking through the exact same 4 stages I'm teaching you today:

The Journey to Confidence:

1. Courage - Doing it scared (that awkward feeling is NORMAL)

2. Commitment - Deciding it's happening no matter what

3. Consistency - Keep showing up even when progress feels slow

4. Confidence - The reward you earn through the process

Why do we quit our goals? With ADHD, the middle of a big goal can feel dangerous. We start excited, then things get hard, boring, messy. We think "if I were really cut out for this, I wouldn't feel like this."

But what if that shakiness isn't a red flag? What if it's a milestone proving you're exactly where you need to be?

I share my silly milk-pouring example (I wasn't always confident I could pour milk without spilling!) and how I'm applying this same framework to my new fitness goal.

The biggest mistake? RAISING the stakes. Instead, I'm learning to lower them. "It's not a big deal. It's simple. Just follow the plan day by day."

Listen now: https://learntothrivewithadhd.com/ep-100-why-we-quit-on-our-goals-and-how-to-finally-stop/

Which stage are you in with your current big goal? Courage, Commitment, Consistency, or Confidence?

15/08/2025

🎉 EPISODE 100: Why We Quit on Our Goals (and How to Finally Stop)

I can't believe we've hit 100 episodes! When 90% of podcasts don't make it past episode 3, this feels like a huge milestone.

But here's the thing - hitting 100 episodes wasn't magic or willpower. It was walking through the exact same 4 stages I'm teaching you today:

The Journey to Confidence:

1. Courage - Doing it scared (that awkward feeling is NORMAL)

2. Commitment - Deciding it's happening no matter what

3. Consistency - Keep showing up even when progress feels slow

4. Confidence - The reward you earn through the process

Why do we quit our goals? With ADHD, the middle of a big goal can feel dangerous. We start excited, then things get hard, boring, messy. We think "if I were really cut out for this, I wouldn't feel like this."

But what if that shakiness isn't a red flag? What if it's a milestone proving you're exactly where you need to be?

I share my silly milk-pouring example (I wasn't always confident I could pour milk without spilling!) and how I'm applying this same framework to my new fitness goal.

The biggest mistake? RAISING the stakes. Instead, I'm learning to lower them. "It's not a big deal. It's simple. Just follow the plan day by day."

Listen now: https://learntothrivewithadhd.com/ep-100-why-we-quit-on-our-goals-and-how-to-finally-stop/

Which stage are you in with your current big goal? Courage, Commitment, Consistency, or Confidence?

13/08/2025

"You can't be mentally healthy without routines." 💭

When I heard this quote, I was juggling two businesses with ZERO actual routines. Just chaos, checklists, and constantly feeling behind.
Sound familiar? 🙋‍♀️

I used to think routines were boring and rigid. Turns out, they're the opposite for ADHD brains—they actually CREATE freedom by reducing decision fatigue.

In my latest blog, I'm sharing the 5 essential routines that transformed my daily chaos into (mostly) calm:

✨ The evening routine that sets up tomorrow
✨ The morning routine you'll actually WANT to do
✨ The planning routine that stops overwhelm
✨ The work routine with "brain sweeps"
✨ The 10-minute reset that changes everything

Plus, I'm getting real about what actually works (like why I leave dishes for morning and put a TV in my bathroom 😅).

These aren't your typical "wake up at 5am" routines. They're designed BY an ADHD brain FOR ADHD brains.

Ready to stop the cycle of chaos and catch-up?

👉 Read the full guide + grab your free routine workbook: https://learntothrivewithadhd.com/5-essential-routines-for-adhd-adults/

What's ONE area where you desperately need a routine? Let me know below! 👇

Discover 5 essential ADHD routines for adults that reduce chaos and create freedom. From morning to evening routines that actually stick.