I can’t keep up; there’s too much to do.
Everything is important, and I don’t know where to start.
There’s never enough time in the day. I should have gotten more done.
Sound familiar? I thought so.
We’re Busy Being Awesome is the four-month small group coaching program for ADHDers and people with ADHD tendencies. In just four months, you’ll have everything you need to…
Plus, you’ll have a tight-knit, busy awesome community working alongside you to offer support, cheer you on, and celebrate your wins together.
Those of us with ADHD or ADHD tendencies often develop beliefs about ourselves and our abilities over the years. Stories like, “I’m too slow.” “I never follow through.” and “I’m terrible with time.” follow us around like a shadow and hold us back from the growth we seek. In step one of the system, you begin uncovering these beliefs.
Just like a GPS, we can’t get to where we’re going if we don’t know where we’re at; step one provides that critical point of reference. In addition, you will learn self-coaching skills to begin rewiring those neural pathways, shifting your beliefs, and creating different results for yourself.
Our first month is all about goal setting and beliefs. We’ll learn powerful strategies to set goals and establish habits that align with your long-term vision. Then throughout the program, we’ll apply the strategies of planning, task initiation, and follow through to ensure you see the progress you want.
A core skill in working with your ADHD brain is learning to create awareness of your thoughts, feelings, and actions. It’s no secret that as ADHDers, we have A LOT of thoughts, we tend to be sensitive or experience strong emotions, and we often act impulsively. Learning the tools of self coaching allows us to slow down and be more intentional about how we choose to think, feel, and act throughout our day.
Those of us with ADHD or ADHD tendencies often develop beliefs about ourselves and our abilities over the years. Stories like, “I’m too slow.” “I never follow through.” and “I’m terrible with time.” follow us around like a shadow and hold us back from the growth we seek. In month one, we begin uncovering these beliefs, questioning them, and using the self coaching tools to help us shift them as we develop greater confidence in ourselves and our abilities.
An important way to begin re-wiring our neural pathways is by following a simple, three-step reflection process, which we also learn this month. This concepts in this section offer an opportunity to challenge any sticky beliefs you’ve uncovered about yourself, your abilities, or reaching your goal, as we learn how to navigate any obstacles in the way. By frequently returning to this three-step process, we begin shifting the beliefs that hold us back and create plans to move us forward.
Once you have your starting point, it’s time to get clear on your destination; how do you want to use your time? What are the goals you’re working toward? Step two teaches the skills of prioritization, goal setting, and creating a realistic schedule that allows time for work, rest, and play.
Whether you have an unpredictable schedule, you navigate intense distractibility, or you rebel against the idea of following a structured routine, step two helps you create a system that works well for your brain and gets you where you want to go.
“There’s too much to do, and I have no idea where to start.” Thoughts like this are some of the greatest causes of overwhelm for the ADHD brain. As idea people, we often have an endless list of projects, tasks, and goals to complete. The challenge is that everything seems equally important. In month two we learn how to sort through that expansive list of ideas. You’ll know how to identify the key items that move you forward while effectively delegating, deleting, or intentionally planning for the rest.
Just as you might create a financial budget, you can do the same with budgeting your time. Here are the facts. We each have 168 hours per week. Ideally, you’re asleep for about 56 of them. This leaves you with 112 hours to spend however you want. In month two, you’re invited to create a time budget to ensure you’re intentionally spending your time in a way that aligns with your long-term goals and priorities. Pair this with the official I’m Busy Being Awesome planning process, and you have your personalized planning approach locked in.
While we each thrive on different levels of structure when it comes to planning, there is one thing that’s for sure; creating some kind of plan for your day is a key to ADHD success. Just as books stand up with the support of bookends, our brains do much better when we can lean on the stability of a schedule. The secret is finding the level of structure that works best for you. This month we also dive into the important concept of iteration as we explore different planning approaches to find the fit for you.
Unexpected email requests, a child home sick from school, and last-minute meetings you’re expected to attend. These unpredictable situations are par for the course for the busy-awesome human. While such circumstances could throw a curveball at your day, this month you’ll gain tools to create a plan and prioritize accordingly. You will learn to sort through your daily task list, confidently identify the top three to four items that will move you forward, and schedule time for them throughout your day. Yes, even with an unpredictable schedule, it’s possible to move forward on what’s most important.
Getting started on your plans (i.e. task initiation) is often a significant challenge for the ADHD brain. This is where step three comes in; filled with powerful strategies to help you break down the steps, initiate tasks, and stick to your schedule, you’ll be taking action in no time.
What’s more, you’ll learn how to navigate procrastination, release perfectionism, and set aside people-pleasing, so you’re equipped to tackle your projects both big and small.
Task initiation is a barrier that many ADHDers face. In month three, we dive into procrastination by understanding why our brain resists doing the thing. We learn how to work through the discomfort of getting started and support ourselves through the process. Additionally, we learn to identify the moments when we’re procrastiworking less important tasks rather than beginning the work that truly matters to our long term goals.
When we look at a schedule that says “9:00 – Write report,” the brain responds with, “Nope! I’m going to take a hard pass on that one.” Why? Because the task is too big, too broad, and lacks direction. In month three, we learn how to create powerful getting started sequences for the different areas in your life. By preparing them ahead of time, you support your brain through the process step-by-step, which makes it so much easier to get started.
ADHDers often struggle with task initiation because we’re stuck spinning in indecision. We’re convinced there is a “right way” or a “wrong way” to do things. And we worry about making the “best” decision, so we don’t feel regret later. (Be honest, how many online shopping carts have you abandoned because you just couldn’t decide on what to purchase?) This month provides you with the tools you need to make effective decisions, both big and small. So whether you’re deciding on a topic for your latest research or debating between which birthday gift to buy for your partner, you’ll have what you need to make decisions with confidence.
As ADHDers, we often tell ourselves different versions of “once I’ve done [insert distraction here] then I’ll get started on my work.” (i.e., “I need to do a little more research, and then I’ll be ready to start.” “I can’t possibly begin working with dishes in the kitchen sink. I’ll wash those first.”) We convince ourselves there is a perfect time to begin, which always seems to be just out of reach. Month three teaches you how to identify these sneaky moments when you’re waiting for the “right time” and create a plan to shift gears from waiting-mode into action.
The last 20%. The detail work. It’s that challenging part of the process when you’re bored of the task and ready for something new. And that’s not all; the completion phase also presents the potential for negative feedback, we often second guess our work, and a general fear of failure sneaks in.
Enter step four, which provides the essential tools you need to reignite your commitment, challenge your imposter thoughts, and work through your fears. Put them to use to move forward, check off tasks, complete projects, and realize your goals.
You’ve created a plan, you’ve made significant progress on your project, and now you’re in the home stretch. The last 20%. The detail work. (You know, the tedious stuff you want to avoid because exciting new ideas await in your mind.) In month four, you discover how to generate the commitment and dedication you need to stick with your project no matter what.
When it comes to completing our work, perfectionism is a significant challenge for the ADHDer. For much of our lives, we’ve heard (in subtle and not-so-subtle ways) that we don’t measure up. We’re reminded of the times we’ve missed details, struggled to stay focused, or underestimated how long it would take to complete a task. In an attempt to avoid future criticism, we slip into perfectionist mode as we tweak and adjust every tiny detail, which often delays the final product, burns us out, or both. This month you learn how to release the grip of perfectionism and get stuff done.
“They’re going to find me out.” “I have no idea what I’m doing.” “I don’t belong here.” These imposter thoughts are only a handful of the dozens that race through the ADHD brain regularly. And because we think they’re true, we second-guess ourselves, play small, and don’t share our brilliant ideas with anyone. Month four teaches you how to question and ultimately disprove those familiar beliefs, so you’re confidently showing up and sharing your incredible self with the world.
As we wrap up our four months together, you have the opportunity to reflect and learn from your experiences and lessons as we celebrate YOU for showing up. So often, we have our blinders on; rather than recognizing our growth, we instead focus on the areas where we “should be farther along.” This month we create space to celebrate your wins, learn from each experience, and create a plan for the next steps in your ADHD journey as you continue designing your ideal life.
Nope! In fact, the specific goal you choose is much less important that simply choosing any goal. The reason we choose a goal is to have something to practice the skills of planning, prioritization, task initiation, and follow through that we learn in the program. So when it comes to picking a goal, you could choose:
There is nothing too small, and there is no right or wrong choice; anything goes! We just want to something concrete that allows us to practice the strategies in the program.
I encourage you to set aside about 1 ½-2 hours total, which you can spread throughout the week. This is how it breaks down:
Are you ready to begin? Fantastic!
Please fill out the form below and I’ll be in touch with the next steps.
Have questions about coaching or joining the group? Awesome! Let’s hop on a call.