Redefining ADHD & Consistency + 3 Helpful Strategies

How do you feel when you think about consistency with an ADHD brain? If you’re like many ADHDers, you may feel discouraged or frustrated as you reflect on all the times you “didn’t follow through,” “got off track,” or “dropped the ball.” 

Perhaps the idea of “being consistent” becomes this impossible standard you use against yourself, convinced you’ll never reach it.

What if I told you that the idea of being consistent is entirely made up? You can’t go to the doctor and test positive or negative for consistency — it’s just an idea. And because it’s an idea, you also have the power to define the word in a way that works for you.

The actual dictionary defines consistent as: “acting or done in the same way over time, especially so as to be fair or accurate.”

So, sure, being consistent could mean every day without fail. However, it could also mean every few weeks, or you don’t skip more than two days in a row.

Heck, your definition of consistent could be: I keep doing this activity until I forget. Then, once I remember again, I get right back to it.

When you zoom out to the big picture, each one of those examples is done in the same way over time. There is a pattern of consistency. 

So, instead of using the concept of consistency to beat yourself up, what if you intentionally chose a definition that supports you and your goals? 

In episodes 268 and 269 of the I’m Busy Being Awesome podcast, we explore this idea in depth.  We look at the concept of consistency and the different meanings it can have. Plus how intentionally redefining the term can help you show up to your life in a way that’s empowering and sustainable. 

Are you ready to dive in?

Let’s get started with Part 1, episode #268. Listen below or catch it on YouTube…

And then check out part 2, episode #269…

You can listen to the episodes above or stream it on your favorite podcasting app here.

Prefer to read? No problem! Keep scrolling for a summary of the key takeaways.

In Episodes 268 & 269: The Truth About ADHD & Consistency, You Will Discover:

• Why consistency is such a loaded word for adults with ADHD (and what it actually means.)
• How ADHD brains can intentionally redefine this word to help them show up in a way that feels empowering and sustainable. 
• Actionable strategies you can use today to help you stick with your definition of consistent in your life.

Episode #268 & #269: The Truth About ADHD & Consistency (Transcript)

I’m so glad you’re here because today, we’re kicking off a special two-part series that I think will be incredibly helpful for anyone looking to stick with their habits or follow through on their plans with a bit more regularity.

This series was inspired by a recent interview I did on my bookkeeper’s podcast called, “A Podcast for Coaches.” He asked me to come on and talk about how to consistently create content as a coach. It was such a fun conversation so make sure to check it out.

As I thought more about the episode and the topic, the key takeaways I wanted to share on that interview apply to a much broader context than simply content creation as a coach.

Whether you’re trying to establish a new habit, pursue a long-term goal, or simply show up more regularly in your daily life, these principles can make a huge difference.

Introduction to ADHD and Consistency

In today’s episode, we’re going to dive deep into the idea of being consistent – what I think about that term itself and how those of us with ADHD tend to use it against ourselves.

With that in mind, we’re also going to talk about the mindset needed to stay consistent or persistent or to keep showing up regularly. 

As you might already guess, we’re going to explore how we can redefine the word consistent in a way that feels supportive and how to do the groundwork to help you lean in and set that strong foundation so you can show up regularly in the way you want to.

And then, in the next episode, we’ll get into the tactical strategies that can help you put these mindset shifts into practice. We’ll talk about specific actions you can take to reduce friction, create habits that stick, and make persistence easier.

So make sure you’ve hit the subscribe button on Youtube and the FOllow button on your podcast player so you don’t miss part two of the episode. 

But first, let’s start with the foundation—your mindset. When you can lock in this piece everything else becomes much more manageable. So, let’s dive in!

Redefining Consistency for ADHD Brains

In our ADHD community, we often turn the word ‘consistent’ against ourselves. It becomes a weapon we use to shame ourselves, to beat ourselves up, and to be really hard on ourselves.

With that in mind, I want to place a big disclaimer right here at the start. Again, the word ‘consistent’ and the idea of consistency might not be supportive for many of us. If you feel that deeply in your bones, I see you.

If that resonates with you, I encourage you to play with using a different word instead of ‘consistent.’

Redefining Consistency Example

My friend and colleague Kristen Carter has done an amazing job of reclaiming the word ‘persistent’ over ‘consistent’ in her community, and I love this so much.

I find it incredibly empowering, especially because so many of us with ADHD have a complicated relationship with the word ‘consistent.’

If that resonates with you, it might be helpful to focus on using ‘persistent’ instead. Or maybe you choose a completely different word, like ‘committed’ or ‘repeatedly.’ Personally, I like to think in terms of rhythms, cycles, or routines.

Words carry a lot of power, and the words you choose to describe your habits, behaviors, and ways of showing up in the world really matter. I encourage you to check in with how these words make you feel.

If they make you feel small, ashamed, discouraged, or frustrated, then they’re probably not the right words for you right now. Or maybe they need a re-definition.

Remember, you get to choose the words you use. And when you check in on those words every once in a while, it can lead to powerful shifts in how you feel about yourself and how you show up each day.

That said, because the word ‘consistent’ can be a bit loaded for our community, I want to use it in this episode with the goal of playing with it a bit—challenging the power it seems to have.

I want to share how I think about consistency in ways that feel supportive and help me keep showing up and doing the things I want to do, according to my definition of what consistent means.

The Traditional Definition of Consistency

Let’s start by getting clear on something that’s often misunderstood: what does it really mean to be consistent? Because here’s the thing—consistency is one of those concepts that can trip us up if we’re not careful.

According to the dictionary, consistency means “acting or done in the same way over time, especially so as to be fair or accurate.” Merriam-Webster defines it as “marked by harmony, regularity, or steady continuity.” 

Now, that sounds pretty straightforward, right?

But when we apply this—unexamined—to our lives, especially as adults with ADHD, it can start to feel like a heavy, impossible standard.

The reality is, the idea of consistency is entirely made up—you get to define what being consistent means for you.

Defining Your Own Consistency

So, let me ask you: What does consistency mean to you?

Have you ever stopped to really think about it?

Because if you don’t define it, your brain will likely step in and decide that whatever you’re doing isn’t good enough. And that’s when we get into trouble. We start telling ourselves that we’re inconsistent, unreliable, or that we’re failing because we didn’t stick to some imaginary standard.

Instead of letting your brain run wild with these unrealistic definitions, I invite you to take control and define consistency in a way that actually supports you.

Consistency can mean something different for all of us – and that’s okay. For example:

• Showing up daily (to do a specific task)
• Posting a blog once a month
• Recording a podcast episode every two weeks.

The key is that you get to decide what consistency is for you. Consistency doesn’t have to mean doing something every day or every week.

I would confidently say that the weather is consistently cold in Minnesota in the winter. But if we zoomed in and looked at the daily numbers, there’s—of course—a ton of variability between the days, months, and years. It’s not that the numbers hit a specific degree each day and, therefore, equal consistently cold weather. No. It’s just that—on average—the weather is cold during that time.

Examples of Consistency

Meditating Regularly

For some people, consistency might mean meditating every single day for 10 minutes. But that’s not the only definition. In fact, you get to define what it means for you.

Maybe it looks like meditating for 10 minutes a few times a week. Or perhaps it’s setting a recurring reminder to take a few deep breaths, and that reminder goes off once or twice a day.

Now, you do NOT need to follow that reminder every single time it goes off to be consistent. Instead, perhaps you aim to follow that reminder at least once a week.

When you zoom out and look at the big picture, doing that once or twice a week over several months is absolutely “acting in the same way over time.” The point is that you’re creating a habit that works for you, without feeling pressured to meet someone else’s standard of being consistent.

Submitting Expense Reports on Time

For some, consistency might mean submitting them immediately after every purchase, but for others, it could mean sitting down once a week to batch them all at once. Or maybe you body double with a coworker the last Monday of every month to get the past month’s reports entered.

We could easily label all of these approaches as consistent. The key is finding the rhythm and the label that works for you so you’re getting the reports done without adding unnecessary stress to your life.

The Importance of Setting Personalized Standards

Let’s be real here—life happens. That’s why I love the idea of “don’t skip more than one day” or “don’t skip more than one week.”

It’s flexible. It’s human. It leaves room for those days when you’re just not feeling it, or when life throws you a curveball. But it also provides a structure that helps you get back on track without the guilt trip.

So, I want you to take a moment to think about what consistency looks like for you.

• What feels sustainable?
• What aligns with your energy, your life, and your goals?
• Most importantly, what definition of consistency is going to support you, rather than set you up to feel like you’re falling short?

Remember, the only person who gets to decide what consistency means for you—is you.

Getting Clear on Your Goals 

Now that we’ve talked about redefining consistency (or whatever word feels right for you), let’s shift our focus to getting clear on exactly what you’re trying to do.

Here’s the truth: you can’t be consistent, persistent, or regular in something if you’re not clear on what that something is.

So, let’s start by asking ourselves: What is the specific thing you want to do?

It’s tempting to dive into multiple goals at once—especially when we’re feeling motivated. But one of the biggest pitfalls, especially for ADHD brains, is taking on too much too quickly.

When we try to change everything at once, we end up spreading our energy too thin, which often leads to burnout or frustration. And then we’re back to square one, feeling like we’re not consistent enough.

1. Start Small and Build Momentum

Instead, I want you to start small. Really small. And I know this can feel counterintuitive, especially when we’re excited about making changes. But trust me, starting small is one of the best ways to build momentum and set yourself up for long-term success.

This means not only taking on just one habit at a time but also starting with just a piece of that habit.

For example, if your goal is to tackle your overflowing inbox, don’t pressure yourself to clear out hundreds of emails in one sitting. Maybe you start by dedicating just 10 minutes a few times a week to organizing or responding to emails.

If your goal is to be more consistent with submitting reports at work, instead of trying to do them all at once right before the deadline, perhaps you commit to working on them for 20 minutes every other day, or just twice a week.

The idea here is to ease into the habit and give yourself time to build up to the full version of what you’re aiming for.

2. Ask Yourself…

Once you’ve identified the specific habit or action you want to focus on, ask yourself…

What does it mean for me to be consistent, regular, or persistent in this area?

Remember, you get to define this.

Maybe it means showing up a couple of times a week, or most days but without putting pressure on yourself to do it daily. The key is to find what feels achievable and sustainable for you.

Let’s say your goal is to stay on top of your to-do list. Instead of trying to knock out every task on the list every day (which can quickly become overwhelming), you might decide to focus on just one or two high-priority tasks every few days, or not letting more than a couple of days pass without addressing the most important items.

This way, you’re not setting yourself up for failure with an all-or-nothing approach. You’re building a habit that allows for flexibility, so you can adapt to life’s ups and downs without feeling like you’re falling behind.

2. Breaking Down Goals into Manageable Pieces

The point here is to break down your goal into manageable pieces. Focus on one small, specific action at a time, and give yourself permission to grow from there.

This not only helps you get clear on what you’re doing, but it also makes it easier to stay consistent—or persistent—in a way that works for you.

By getting clear on what you want to do and starting small, you’re laying a strong foundation. You’re giving yourself the best chance to succeed without overwhelming your brain or setting yourself up for burnout.

And remember, consistency isn’t about doing it all, all at once. It’s about showing up regularly, whether that’s a few times a week or most days, and allowing that habit to evolve over time.

Clarifying Your “Why” for Greater Consistency

Now that you’ve gotten clear on what you’re doing and how you want to approach it, let’s talk about something even more crucial: why you’re doing it. Because here’s the thing—having a compelling “why” behind any goal or habit is what will keep you going, even when things get tough.

We often hear people talk about their reasons for pursuing a goal, but sometimes those reasons can be pretty surface-level or we’re just going through the motions without connecting to something that genuinely makes your body respond to the reason. 

For example, if you’re in sales, your “why” to his this quarter’s sales goals might be to “get the bonus.” And while that’s a perfectly valid goal, it’s not necessarily a compelling one that will sustain you over the long term.

Why? Because when the inevitable challenges arise—when the resistance creeps in, when things get hard—”a sales bonus” might not feel powerful enough to push you through whereas thinking about taking your partner on a vacation next spring with that bonus might be more compelling.

The Power of a Compelling “Why”

We want to have a deeper, more sustainable, more compelling reason—a “why” that resonates with you on a core level. This is the kind of “why” that makes you feel connected to something bigger than yourself, something that drives you to keep showing up even when the going gets tough.

Let me share a bit about my journey…

For me, getting this podcast episode out every week isn’t just about building an audience or increasing my visibility. Those are nice outcomes, but they’re not the reason I sit down to record, even when I’m tired, or when resistance tries to talk me out of it.

My “why” goes much deeper than that.

I do this work because I want to contribute to generational change in the ADHD community. ADHD is genetic, and if I can help parents understand their own brains and work with them, they can, in turn, help their kiddos. This sets us all up to thrive—not by forcing ourselves into a mold that doesn’t fit, but by embracing how our brains work and leveraging that to our advantage.

That’s what keeps me going. It’s not just about this episode or that one blog post. It’s about making a meaningful impact that can ripple out for generations.

When you have a compelling “why” like this, it helps you lean in even when the resistance is there.

It gives you something to hold onto when the path gets rocky, and it reminds you why you started in the first place. Whether your goal is to create content, establish a new habit, or pursue a dream, your “why” is what will help you keep moving forward, even when it feels like everything is working against you.

So, take some time to reflect on your “why.”

Ask yourself,

• Why is this goal important to me?
• What impact do I want to have?
• Who am I doing this for, and why does it matter?

The answers to these questions can help you uncover a deeper motivation that will sustain you over the long haul.

And remember, your “why” doesn’t have to be earth-shattering or grandiose. It just needs to be meaningful to you. Similarly, one person’s “why” likely won’t be nearly as compelling for you as your own. That’s why it’s so important to really “try them on” and see how they fit.

Examples of a Compelling ‘Why’

Getting to Bed on Time:

• Ex. Why: Prioritizing sleep so I can show up as my best self for my family and work. When I’m well-rested, I’m more patient, focused, and able to handle the day’s challenges with a clear mind.
• Ex. Why: Protecting my mental health by ensuring I get enough rest. Sleep is essential for supporting my executive functions, working with my ADHD symptoms, and maintaining my overall well-being.
• Ex. Why: Setting a healthy example for my kids. By establishing a consistent bedtime routine, I’m teaching them the importance of self-care and balance.

Ending Your Work Day on Time:

• Why: Making time for the things that matter most to me, like hobbies, exercise, or spending time with friends and family. Ending my workday on time allows me to invest in these areas of my life, which bring me joy and fulfillment.
• Why: Prioritizing my health and avoiding burnout. By ending work at a set time, I’m protecting my mental and physical health, ensuring I have the energy to sustain my productivity over the long term.

Answering Emails:

• Why: Reducing anxiety and overwhelm. By staying on top of my emails, I’m preventing them from piling up and causing unnecessary stress, which helps me feel more in control of my workload.
• Why: Creating more mental space for creative work. When my inbox is managed, I have more mental bandwidth to focus on the projects that truly matter to me, rather than being distracted by unfinished tasks.

So again, think about the habit or routine you want to establish or the goal you want to reach and consider that why. It’s an important component. Because when you have that compelling “why,” it’s like having a lighthouse to guide you through the storms. It keeps you focused, motivated, and persistent—even when the resistance tries to pull you off course.

Next Steps

As you go about your week, I encourage you to take some time to reflect on your current goals and routines.

Ask yourself:

• What specific habit or routine or goal and I thinking about?
• What does it look like?
• Am I using the word consistent in a way that feels good to me in this scenario?
• And is my why strong enough to carry me through the obstacles? 

Be sure to come back next week, because as a reminder, this is just part one. Make sure you’ve hit the subscribe button on YouTube and the follow button on your podcast player.

Part 2, Episode 269: Helpful Strategies to Help You Redefine Consistency

Now, let’s take this a step further. We’re shifting from mindset to action—because while having a supportive mindset is crucial, it’s the action steps that bring everything together. 

We are exploring practical strategies that can help you:

• Reduce the friction in your life
• Create habits that stick
• Make it easier to stay persistent in whatever you’re working toward

Working with Your Strengths for Sustainable Consistency

As we continue building towards consistency and persistence, one of the most powerful strategies you can use is to align your tasks with your natural strengths and interests. 

When you focus on what excites you and plays to your strengths, everything becomes easier—not necessarily because the work itself is less challenging, but because it feels more meaningful and energizing. 

Those of us with ADHD often thrive when we can find our “just right” level of challenge (or the “right difficult,” as Ned Hallowell talks about in his book ADHD 2.0. 

When you’re engaged in activities that resonate with you and challenge you to keep working at it, your brain is more likely to release dopamine. 

Remember, dopamine is largely released in the pursuit of something, so if you’re working at your just right level of challenge or difficulty, it makes continuing to show up for these areas of your life not just manageable but even enjoyable.

Now, does that mean it won’t also be hard? No, definitely not. It’s literally in the name – your right difficult or your just-right level of challenge. But because it’s a challenge connected to something you enjoy, that’s where it allows you to keep leaning in and working toward the end goal.

Identifying Your Natural Strengths

Let’s start by thinking about your natural strengths. 

• What are those things that you love to do and also come with relative ease?
• What skills or talents often get compliments? 

Maybe you’re a natural teacher, someone who excels at breaking down complex ideas into simple, digestible pieces. 

Or perhaps you’re a natural entertainer or storyteller. And you light up a room with your stories and make people feel at ease. 

You might be a systems thinker, someone who loves organizing chaos into structured, efficient processes. 

Or maybe you’re a connector, thriving on building relationships and bringing people together.

The Power of a Full Body Yes

Whatever your strengths are, aligning your tasks and goals with them is key. But – as is always the case with my work – it’s not just about intellectual alignment—it needs to be a full body yes. 

I know I mention the full body yes a lot – but there’s a reason for it. Checking in and ensuring that what you’re doing is a full body yes is crucial when we’re trying to create sustainable habits, work toward personal goals, complete big projects, etc. 

Essentially, a full body yes is that feeling you get when something truly resonates with you, when you feel aligned with it not just in your mind but in your entire body. 

It’s the difference between doing something because you think you should and doing something because you genuinely want to.

For instance, I am a natural teacher and lifelong learner. 

When I was little, I didn’t play house, I played school. And I – like I think many of you listening can relate – am also a lifelong learner. 

So when I put these two together, I found that podcasting was a perfect fit for me in my business—it’s a full body yes. 

It allows me to stay connected to my passion for teaching and also learning and sharing knowledge in more digestible ways, which keeps me going, even when things get tough. 

Intellectual Yes vs. Full Body Yes

Contrast that with an “intellectual yes” or “should,” where your brain tells you something makes logical sense, but it doesn’t excite you. 

For example, all the experts say I “should” be on TikTok because that’s where a huge community of ADHD brains hang out. That may be true. And I tried it for about 6 minutes and realized tiktok is not my space. It was an intellectual yes, but not a full body yes. 

Broadly speaking, when we fill our goals and schedules and days with intellectual yesses, that’s when we find we’re facing a ton of procrastination and burnout because they’re not aligned with what we genuinely want to do.

So, as you set your goals and decide where to focus your energy, ask yourself: 

• Is this a full body yes? 
• Is there a way to make it work with my natural strengths? 

When you connect what you’re doing with who you are and what you truly want, you’re more likely to show up according to your definition of consistent—or persistent.

Let’s get into 3 action steps for following through with your level of consistency…

1. Understand Your Rhythms for Better Follow-Through

Now, working with your strengths is just one part of the equation. To make this work, it’s also important to understand your personal rhythms and preferences when it comes to habit-building and follow-through. 

Just as we all have unique strengths, we also have unique rhythms… times of day when we’re more focused, types of work that flow more easily, and ways of organizing our tasks that feel natural.

1. Batching Tasks vs. Daily or Weekly Flow

Now there are so many ways that we can think about working with your rhythms, so I’ll just focus on two today for the sake of time. 

So if we’re thinking about working with your rhythms to follow through and meet your definition of consistency, you might play with something like batching versus a daily or weekly flow. 

Some people thrive on batching tasks—grouping similar tasks together and tackling them all at once. 

For example, if you’re batching tasks you might spend an entire afternoon recording several weeks’ worth of podcast episodes, or creating freezer meals for the month, or responding to a week’s worth of personal emails in one sitting. 

This approach can be incredibly efficient if you like to go all-in and get into that hyperfocused flow state.

On the other hand, some people find that a daily or weekly flow works better for them. Instead of batching tasks, they spread them out across the week, doing a little bit each day or simply returning to it once per week. 

Perhaps you…. 

• Have a weekly podcast or blog post, and you work on one new one each week. 
• Respond to your personal inbox of emails every day. 
• Are somewhere in between. You don’t do a whole month of freezer meals, but you do like to prep your proteins for the week ahead and then put them into new recipes throughout the week. 

This shorter turnaround approach can help you stick with it because it mixes up different tasks, gives your brain variety, and helps keep things fresh.

Neither approach is better or worse—it’s all about what works for you. In fact, you may find that some tasks are better for a daily or weekly rhythm with a little each day, and others are better for a deep dive.

2. Find Your Ideal Workflow

As you think about the goal, the habit, or the project you want to stick with for the long haul, I encourage you to experiment with both the batching approach and a daily or weekly flow. 

This way you can see what fits best with your natural rhythms, keeping in mind that your brain might prefer some kind of hybrid approach, which is awesome. 

3. Simplify Your Options

It’s easy to fall into the trap of trying to do everything—taking on too many tasks, projects, or goals all at once. 

However, the truth is, that when we spread ourselves too thin, we often end up overwhelmed and unable to keep up with it all. 

Instead, focus on just one or two things that matter most to you. Prioritize those tasks that align with your strengths and feel like a full body yes.

By narrowing your focus, you reduce the mental load and make it easier to meet your definition of consistency. 

You’re not just creating a more manageable workflow—you’re also setting yourself up for success by concentrating your energy on what truly matters to you. 

Whether you’re choosing to batch your tasks or spread them out over the week, remember: less is more.

Simplify your options and focus on what will have the biggest impact, and you’ll find it much easier to maintain your persistence over time.

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Once you’ve created your definition of consistency and you’ve clarified why you want to do this thing, make sure that you’re only focused on those one or two areas, then simplify your workflows by honoring your strengths and rhythms to make that regular repetition even easier. 

2. Start with Your Cornerstone Piece

Now that we’ve talked about the importance of simplifying your options and focusing on one or two things that matter most, let’s dive into a practical strategy to help you do just that: starting with your cornerstone piece.

👉 When you’re trying to meet your definition of consistent and avoid overwhelm, one of the most effective and efficient things you can do is to identify a cornerstone piece of work or content that will serve as the foundation for everything else. 

This approach helps you:

• Focus your energy on what’s most important
• Maximize efficiency by repurposing that cornerstone piece across multiple tasks or platforms

Defining the Cornerstone Piece

Let’s break it down with a content creation example.

When I say “cornerstone piece,” I’m talking about a significant task or piece of content that can be the foundation of your work for the week, month, or even longer. 

For instance, if you’re a content creator, your cornerstone piece might be a podcast episode, a blog post, or a video. The idea is that this piece of content is substantial enough that you can break it down and repurpose it in various ways.

For example, if you start with a podcast episode, you can pull out key points to create social media posts, a blog summary, or even a mini-video series.

If you create a comprehensive blog post as your cornerstone piece, you could then repurpose it into a podcast episode, a series of social media posts, an email newsletter, or even a downloadable guide. 

This way, you’re not only getting the most out of your work, but you’re also ensuring consistency across different platforms without having to start from scratch each time.

This approach does 3 things: 

1. It ensures that your main focus is on something that truly matters and has a significant impact. You’re putting your energy into what moves the needle the most, which sets the stage for everything else. 
2. It reduces the pressure to constantly come up with new content or tasks from scratch, which can be a major source of overwhelm, especially for those of us with ADHD.
3. You can build on it by creating additional content, completing related tasks, or expanding on the habit you’ve started, it all feels more manageable because you’ve laid a strong foundation.

Examples of Cornerstone Pieces in Different Contexts

But here’s the best part—this concept isn’t just for content creators. The idea of starting with a cornerstone piece can be adapted to support all different areas of your life. 

Let’s look at a few more examples.

Personal Goal: 

Let’s say your goal is to improve your physical health overall, which is a super broad goal. 

We’d want to get more specific about what that means, but let’s say you’ve done that and you have specific goals around the 3 Ms of movement, mindset, and meals. 

A great cornerstone piece might be following your definition of a consistent morning routine that touches on the first M of movement. 

This could be a walk outside, a yoga session, or a workout video. 

The idea is that this morning routine becomes the anchor for your day—it sets the tone and gives you a sense of accomplishment right from the start, and sets you up for success to check in with your mindset and your meals throughout the rest of the day.

Once you’ve established this cornerstone routine, you can build upon it by incorporating other related habits either in that morning routine or later in the day. 

For example, after your morning movement of lifting, you might:

• Focus on a meal with more protein
• Set aside time for mindset by doing some self-coaching
• Start with movement, and then you build upon that later in the day – it doesn’t all need to happen in the morning. 

Again, you get to choose what this all means for you. The key here is that by starting with this one cornerstone piece, you create a ripple effect that makes it easier to add on other habits that support your overall goal.

For a Home Project: 

Let’s say you’ve been wanting to declutter and organize your home, but the task feels overwhelming. 

A good cornerstone piece could be tackling just one room or even one specific area, like your kitchen counters. 

By focusing on this one area first, you can make significant progress without feeling like you need to declutter the entire house at once.

Maybe you’ve noticed that going into your kitchen first thing in the morning often has a wash of overwhelm because you don’t have counter space to make your breakfast or whatever. 

Clearing the counters and developing a system to maintain what Dana K. White talks about as your clutter threshold – just with the kitchen counters helps you begin your day more grounded and clear. This is a cornerstone habit upon which you can build if you want to.

Once your kitchen counters are clear, you might use that as momentum to tackle the next area. 

You might also repurpose the strategies you used for your counters—like sorting finding homes for the homeless things, using boxes to identify what you want to keep, donate, and discard—and apply them to other areas of your home. 

Starting with this cornerstone piece helps you build confidence and see progress, making it easier to stay consistent with the larger goal of organizing your home.

Work Example 1: Managing Weekly Meetings

If you’re in a traditional job, your cornerstone piece might be preparing an agenda for a weekly team meeting. 

Instead of getting overwhelmed by all the action items, updates, and follow-ups that need to be addressed, start by creating a clear, concise agenda that outlines the key topics you need to cover. 

• What matters most about the meeting this week? 
• What do you want to convert? 

This agenda becomes your cornerstone piece—it sets the stage for the entire meeting and ensures that everyone is on the same page.

Once the agenda is set, you can then build upon it by assigning tasks, scheduling follow-ups, and documenting decisions made during the meeting. 

By focusing first on this cornerstone piece, you streamline the meeting preparation process and make it easier to stay consistent with weekly check-ins and team communication. 

Plus, this approach reduces the mental load because you’re not scrambling to organize everything at the last minute.

Work Example 2: Streamlining Client Communications

If you’re in a client-facing role or support role and you answer a lot of questions or respond to a lot of tickets. 

Your cornerstone piece might be creating several standardized email templates for updates and replies. 

Instead of feeling overwhelmed by the need to personalize every single communication, start by drafting a template that covers the most common information your clients need—whether it’s progress updates, upcoming deadlines, or next steps. 

This template becomes your cornerstone piece, saving you time and ensuring consistency in your communications.

Once you have the template, you can easily customize it for different clients or inquiries, add specific details, and quickly send updates. 

By starting with this cornerstone piece, you make it much easier to maintain regular communication with clients or quickly respond to incoming questions, without getting bogged down in writing new emails from scratch every time. 

This not only improves efficiency but also ensures that the people reaching out feel valued and cared for. 

3. Time Budgeting for Consistent Follow-Through

This is – hands down – one of the most effective strategies in this arena, and it is the strategy of time budgeting. I’m telling you, this exercise is often so eye-opening and impactful when I explore it with my clients. 

Now, I know budgeting might sound like one of those things that’s more about numbers and spreadsheets than about creating a life that feels balanced and fulfilling, but trust me—when it comes to managing your time, this concept can be a game-changer.

What is Time Budgeting?

So, what exactly is time budgeting? At its core, time budgeting is about being intentional with how you allocate your time each week. 

Just like you would create a budget for your money to ensure you have enough for essentials like rent, groceries, retirement, and fun, a time budget helps you ensure that you’re setting aside enough time for the things that matter most to you. 

Whether it’s work, self-care, hobbies, or spending time with loved ones, a time budget helps you ensure that your priorities are reflected in how you spend your days.

Here’s where the 168-hour framework comes in. 

We all have 168 hours in a week—no more, no less. But how we choose to use those hours, and how we think about that time we spend each day and each week can make all the difference in whether we feel overwhelmed and stretched thin, or balanced and productive.

Let’s break it down… 

First, start by thinking about the non-negotiables in your life – those things that absolutely need to happen each week.

This might include work, sleep, meals, and any other regular commitments. 

Let’s say you work a full-time job, which typically takes up about 40 hours a week. 

You also need around 7-8 hours of sleep per night, so that’s another 56 hours gone. Add in time for meals, commuting, and other daily essentials, and you might find that a significant portion of your 168 hours is already spoken for.

But here’s the important part: After you account for those non-negotiables, you’re left with a certain number of hours that you can allocate to other activities—things like hobbies, exercise, self-care, and spending time with family or friends. 

This is where the real magic of time budgeting happens. By intentionally deciding how to use these remaining hours, you can make sure that your time aligns with your priorities.

For example, if you’re building that side business, but it stays as – what Jody Moore calls a ‘jobby’ – because you always feel like you can’t find the time for it, time budgeting can help. 

By setting aside a specific block of time each week—maybe it’s three 30-minute blocks or a few hour long blocks after work or on the weekend—you’re creating a dedicated space for that activity in your schedule. 

And here’s the thing: If you don’t set aside that time, it likely won’t happen. Life gets busy, and it’s easy for the things that matter most to us to get pushed to the back burner unless we’re intentional about making room for them.

Time budgeting also allows you to be realistic about your commitments. 

Instead of trying to cram too many things into your week, you can see, in black and white, how much time you actually have. 

This can help you make better decisions about what to say yes to and what to let go of, reducing the risk of burnout.

Allocating Time for Your Cornerstone Piece and Priorities

Let’s go back to that 168-hour framework. Once you’ve accounted for your non-negotiables and the things that are most important to you, take a look at what’s left. 

Do you have enough time for everything you want to do? 

If not, this is your chance to reassess and make adjustments. Maybe you want to cut back on something that’s less important, or maybe you want to get creative with how you use your time. 

For example, where can you parallel task with a few items, like catching up on a podcast while out walking the dog or putting away laundry. 

Or where can you delegate or outsource certain tasks to free up more time for what matters most?

Remember, the goal of time budgeting isn’t to fill every minute of your week with tasks and activities. It’s to create a balanced, sustainable schedule that allows you to meet your definition of consistency with the things that matter most to you. 

This might mean setting aside time for rest, relaxation, TRANSITION TIME, and just doing nothing. 

Simplifying and Adjusting Your Time Budget

Because here’s the truth: As you’ve likely heard me say repeatedly, your brain is going to rest one way or another because you’re a human, not a robot. 

And if you don’t plan to rest, then the brain will rest by way of the toddler brain throwing a fit and getting what it wants anyway. 

When we do this without intention – we often end up burning ourselves out because we’re constantly “shoulding” on ourselves, thinking we “should” be working and never actually allowing ourselves to fully unplug and recharge. 

By being intentional with your time and setting aside dedicated blocks for the things that matter, you’re not only making sure they happen—you’re also creating a life that feels intentional, fulfilling, and aligned with who you are and what you truly want.

Conclusion and Key Takeaways

Alright, my friends, as we wrap up today’s episode, let’s take a moment to recap the key tactical strategies we’ve discussed for meeting your definition of consistent and persistent in whatever you’re working toward.

First, we talked about the importance of working with your strengths and understanding your rhythms—recognizing when you’re at your best and aligning your tasks with those natural ebbs and flows. Whether you thrive on batching tasks or prefer a daily or weekly flow, understanding your rhythms helps you work in a way that feels natural and sustainable.

Next, we dove into the power of starting with your cornerstone piece. By focusing on that one major task or piece of content that moves the needle the most, you create a strong foundation that makes everything else easier to manage.

This strategy is all about efficiency—putting your energy where it matters most and then building upon that foundation to maintain consistency with less effort.

And finally, we explored the concept of time budgeting—using the 168-hour framework to intentionally allocate your time each week. By setting aside dedicated blocks of time for your cornerstone piece and other important tasks, you ensure that what matters most actually gets done.

Because if we don’t set aside that time, it’s all too easy for life’s demands to crowd out our priorities.

Remember, persistence is built one step at a time. 

It’s not about doing everything at once; it’s about a willingness to keep coming back – even when your brain tells you you’ve fallen off track. 

It’s about learning from what worked and what didn’t and continuing to take meaningful actions that align with your strengths and values. 

Whether it’s a personal goal, a home project, or something at work, these strategies can help you stay on track without feeling overwhelmed.

So, as you go about your week, I encourage you to take these strategies and apply them to your own goals. 

Think about your rhythms, choose your cornerstone piece, and budget your time in a way that supports what’s most important to you. 

You’ve got this, and I’m here cheering you on every step of the way. 

If you would like support in prioritization and establishing your supportive workflows, let’s chat. Whether you’re looking for 1:1 coaching or small group coaching, I have you covered. 

Sign up for a time for us to chat. I’d love to support you in working with your ADHD brain to start living that intentional life you know is waiting for you.

Alright, my friends. That’s going to do it for us this week.

👉 I’m curious, have you downloaded my free workbook called 10 tips to work with your ADHD brain? It has some of my favorite strategies all in one place to help you take those first steps in building your unique ADHD toolkit. You can grab it HERE!

Also, do you know someone who tends to use the idea of consistency against themselves? Or who wants to follow through more often in a way that feels great for their brain? 

Would you be a rockstar and share this episode with them? Send it in a text message or take a screen shot and share it on your stories – if you do, please tag me so I can give you a shout out! 

And please know that I so appreciate your support in helping me get these episodes to even more ADHD brains who need them. 

Until next time, keep being awesome. I’ll talk with you soon!

👉 Have you grabbed my free ADHD Routine Revamp training? It’s designed to help you lock in a routine and make it stick. If you haven’t taken this free training yet, access it HERE!

Until next time, keep being awesome. I’ll talk with you soon!

Links From The Podcast

• 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
  
• Tune into my original interview on Mark Butler’s A Podcast For Coaches
• Listen to Episode #172: Procrastination, ADHD, And The Intellectual Yes
• ADHD 2.0 by Ned Hallowell
• Decluttering at the Speed of Life by Dana K. White

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