How To Get Back On Track With Plans When You Have ADHD

Does your ADHD brain feel like you’re continually starting over and struggling to get back on track?

Does regaining momentum seem like a constant uphill battle?

Believe me, you’re not alone.

In fact, that’s the exact topic we cover in episode 250 of the I’m Busy Being Awesome podcast.

In this live coaching call, we explore specific obstacles to sticking with a plan and the steps we can take to shift gears and take action.

It’s time to reclaim control and move forward with confidence.  

Tune into episode 250 to learn how. 

You can listen to the episode 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 Episode 250: You Will Discover

• 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.

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Episode #250: How To Get Back On Track With Plans When You Have ADHD (Summary)

Welcome back to the podcast. This is episode 250. 250 EPISODES. I’m not going to lie; when I realized that it’s been almost 5 years of podcasting… it blew my mind a little bit.

Whether you’re a new listener or you’ve been with me since way back in 2019, I am so glad you’re here.

To celebrate 250 episodes, I thought I’d shake things up a bit by sharing part of a coaching session from “We’re Busy Being Awesome.” This is my small group coaching program for ADHD brains, and we’ve just wrapped up the first month of the program. 

For context, the program divides into four months, and each month has a different focus. The first month lays the groundwork as we learn how to slow down and practice the pause, create awareness around the specific obstacles getting in our way, and clarify which supports we want to put in place.

Then, in months two, three, and four, we dive in and learn the practical strategies and tools your brain needs to thrive.

• In month two, you learn how to prioritize both the big picture and the daily tasks and create an ideal schedule for your ADHD brain that makes room for those priorities. 

• In month three, we learn how to take action on that plan. We learn how to initiate tasks, make confident decisions, reduce procrastination, and move through any resistance so we start with less friction.

• In month four, we learn how to follow through. We learn how to stick with that plan and actually check the project off the list without letting perfectionism or imposter syndrome keep us stuck. 

The call we’re about to explore is the last session of the first month, which is all about learning to pause and create awareness of the obstacles in our way. We find and question the beliefs keeping us stuck so that we’re open and ready for the strategies we’ll learn in the coming months ahead.

The specific that my client brought was so powerful and relatable to the ADHD experience that I knew I had to share it with you, too: what we can do when we’ve fallen off track—especially when unexpected events or circumstances challenge our routine.

How can we get back on track and initiate those tasks with less resistance?  

So, if you’ve ever felt like you’re constantly starting over or struggling to regain momentum after getting off track, you’re not alone; this episode absolutely has your name on it. 

What sets this session apart is that we first focus on our mindset before we dive into the specific action steps.

• Let’s face it: We can try all the strategies in the world, but if we’re stuck in a cycle of self-doubt and overwhelm, progress can feel next to impossible.

As I coach my client about getting off track with her goals for the coaching program, I invite you to drop into the client’s seat, too.

• Think about one of the areas in your life where your brain thinks, “I’ve dropped the ball. I’ve fallen off the wagon. I’ve gotten off track. Etc.”
• As I ask my client different questions, I encourage you to answer the questions for yourself.
• Be the client and get the coaching for yourself, too. 

In the coaching session, I use a coaching model based on the Think-Feel-Act cycle.

Essentially, we’re talking about one way to understand how the human brain works:

• Humans have thoughts.
• Those thoughts in our brain release chemicals that create feelings in our bodies.
• Those feelings in our bodies make us do something or act in certain ways.

Our thoughts create our feelings, which drive our actions. 

Of course, if you want to dive further into this, I’d love to work with you. If you’re listening to this in real time, the next cohort for We’re Busy Being Awesome happens in August, so you can head to imbusybeingawesome.com/group and add your name to the waitlist.

Similarly, I have a waitlist for 1:1 coaching as well. If you’re looking for 1:1 support, you can head do that link in the show notes and sign up for a time for us to chat and talk through where you’re at, what changes you want to make, and we can see fi what I offer in 1:1 would be a great fit for you. So again, you can head to the link in the show notes or go to imbusybeingawesome.com/coaching for more information there.

So with all of that said, let’s dive in and explore how critical it is to explore our thoughts and how powerful it is when we’re willing to be uncomfortable as we take that next step forward in our growth. , the power of willingness to be uncomfortable willingness of

As we navigate through the coaching session, you’ll witness the transformative power of addressing thoughts and feelings head-on. From unpacking limiting beliefs to embracing discomfort and finding the courage to take that first step, this session offers invaluable insights into reclaiming control and moving forward with confidence.

Top 10 Important Takeaways

Life’s Interruptions Are Inevitable

Quote: “I get off the train or off the track.”

Example: The client discusses how events like a photo shoot or illness disrupt their routine, leading to feelings of having to start from scratch.

The Fallacy of Starting Over

Quote: “It’s like starting all over again.”

Example: The client expresses frustration over the cognitive and emotional burden of resuming tasks after a pause, equating it to starting anew.

Self-Compassion in the Face of Setbacks

Quote: “Nothing’s gone wrong here. This is what happens to people when things come up and our routine shifts.”

Example: Paula reassures that disruptions are a normal part of life, encouraging a more forgiving approach to self-assessment.

Reevaluating Beliefs and Self-Talk

Quote: “Are you really starting all over again?”

Example: The dialogue prompts a reexamination of the belief that one must start from the beginning after each interruption, highlighting the progress already made.

Acknowledging Progress and Continuity

Quote: “You’re literally not starting all over because you’re not. It’s not your first rodeo you’ve been here.”

Example: Paula points out that despite pauses, the foundational knowledge and previous efforts remain, negating the notion of starting from zero.

The Impact of Negative Self-Talk

Quote: “It just takes so much effort for me…and it triggers my overwhelm.”

Example: The client shares how the cycle of stopping and starting, exacerbated by harsh self-judgment, leads to overwhelm and procrastination.

Strategic Pauses vs. Complete Halts

Quote: “It means you stopped for lunch. And a break.”

Example: Paula uses the analogy of a road trip rest stop to illustrate that pauses in progress are not equivalent to abandoning the journey.

Reassessing Goals and Plans

Quote: “Recheck the map.”

Example: The analogy of checking a map before resuming a journey serves as a metaphor for revisiting and possibly adjusting goals to ensure they still align with current circumstances and capacities.

Embracing Flexibility and Adaptation

Quote: “Feel that freedom to adjust and reassess as needed.”

Example: The conversation concludes with Paula encouraging the client to remain flexible and open to modifying plans based on new insights or changes in their situation.

The Power of One Actionable Step

Quote: “Focus on the one thing.”

Example: The discussion emphasizes the effectiveness of identifying and executing one clear, manageable task to overcome initiation paralysis and regain momentum.

Confidence in Sequential Action

Quote: “If I can just get started with that one thing, I usually know the next thing and the next thing after that.”

Example: The client reflects on the pattern of gaining clarity and direction once the initial step is taken, underlining the importance of confidence in one’s ability to proceed sequentially.

Questioning Negative Narratives

Quote: “I wonder if we also have something about anticipating and questioning when my brain inevitably says, ‘I have to start all over.’”

Example: Paula encourages the client to critically evaluate and question the accuracy of negative self-talk, such as the belief that they must start from scratch, to prevent unnecessary discouragement.

The Role of Confidence and Willingness

Quote: “I just need to be confident in myself because I’ve done some of this work.”

Example: The client recognizes the need for confidence in their own abilities and past progress as a foundation for resuming tasks and overcoming challenges.

Perfectionism and Prioritization

Quote: “But what’s the most perfect one thing?”

Example: The conversation touches on the paralysis caused by perfectionism, especially when deciding where to begin, and explores strategies for prioritizing tasks based on practical criteria like energy and focus levels.

The First Step as a Catalyst

Quote: “The perfect thing is literally anything I can do that’s related to this task.”

Example: Paula emphasizes that any small step, no matter how small it may seem, can serve as a powerful catalyst for breaking the inertia and reigniting progress on larger goals.

–

What did I tell you? Was that session relatable or what? 

As a quick recap, throughout the session, we explored the challenges of getting off track and initiating tasks. We first looked at our thoughts around getting back on track—on off ramps and on ramps—and the fact that cleaning up how we think about these transition points is critical before we put in any strategies, before we dive into action. When we acknowledge and question the stories we tell ourselves, we set the stage for meaningful progress.

Throughout the session, we explored the Think Feel Act cycle, understanding how our thoughts shape our feelings and drive our actions. By cultivating awareness and challenging some of our thoughts, my clients began empowering themselves to break things down and take those intentional steps forward, even in the face of discomfort.

Key takeaway one: 

Before implementing strategies, it’s crucial to address our mindset. We absolutely will deviate from our initial plans at times. This is part of being human.

Without a supportive mindset, we can unintentionally pitch a tent and start living at that rest stop rather than just hopping off for a quick snack and refueling the car before hopping back on the highway.

Key takeaway two:

Growth often requires stepping outside of our comfort zones and being willing to sit with discomfort. This is part of it. When we do something new, the brain gets uncomfortable and growth means doing something new. By acknowledging and accepting discomfort and then learning how to be with that discomfort in a supportive way, which is something we dive into in depth later on in We’re Busy Being Awesome, we pave the way for meaningful change.

Key takeaway three:

Once we have the awareness and have identified the supportive thoughts and feelings we want fueling our actions, that’s when we can start with small, manageable steps that can build momentum and propel us forward. That’s when we can knock over the first domino and get into action. 

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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