Episode Summary:



Having big emotions or feelings is not a failure for ADHD adults. The challenge is being able to take the step you want after the surge in emotions that is in alignment with your values.



I’ll look at different strategies you can use to help you shorten the spikes, steady your focus, and recover faster so you can do this with greater ease.



Then you will feel calmer, keep perspective in the moment, and protect your relationships. 



What You’ll Learn About ADHD and Emotional Dysregulation:




* How to feel calmer, keep context in mind, and choose to respond the way you want.



* The role CBT and DBT therapy can play in teaching skills you can use to regulate your emotions.



* How to externalize cues you can use to remind you of why you want to regulate your emotions, and how to do that



* The role that mindfulness, sleep, exercise, food, and water can play in giving you a more stable baseline.



* How medication may help as one option among many to shrink reactivity.




Transcript – ADHD and Emotional Dysregulation



(00:03):



Emotions and feelings are obviously not right or wrong, but I know you want to express them in a way that aligns with your values, right? You want to be in the driver’s seat, not your emotions.



You’ve tuned into Reimagining Productivity with ADHD, a podcast for ADHD adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, an ADHD and Productivity coach, and I’m glad you decided to join me today on this journey to finding your way to doing what matters most to you without trying to do it like everyone else.



Most adults with ADHD that I work with, either individually or in a group, tell me that they’re not impulsive, and it’s usually true when it comes to emotions.



(00:56):



You also may not express your feelings impulsively, at least externally, but if you experience emotional dysregulation, as many ADHD adults do, your emotions may come on impulsively, though you are able to contain them for the most part. Maybe it’s in the form of an unseen but stormy undercurrent that you can feel acutely.



Whether it’s externalized or internalized, the result is that you are distracted by the pull of the emotion and probably unable to focus and attend to what you want. Outwardly, it may look like slowly disengaging or maybe even shutting down. Whether others recognize it or not, you may eventually even leave the situation entirely.



And this comes as a result of low frustration tolerance and impatience, as well as reactivity that is just common for ADHD adults. If it feels as though your emotions are bigger and last longer than your neurotypical peers, it’s because they likely do.



(02:05): Is emotional dysregulation part of adult ADHD



One reason is that your internal systems are prone to hyperarousal because of your ADHD brain chemistry, and this can apply equally to what you may call positive or negative emotions. So when you’re happy in the moment, you may feel like you can conquer anything, and when you’re mad or sad, in some sort of distress, you may feel like the world is going to end, the sky is falling, and there’s nothing you can do about it.



Sound familiar?

Episode Summary



If you’ve ever told yourself, “I just need to do it,” this episode shows why that message backfires with ADHD—and what to do instead. I break down willpower into “I will, I won’t, I want,” and then explain how ADHD-related executive function challenges make brute force unreliable. The point isn’t to try harder; it’s to get smarter about support.



You’ll learn how to swap sheer effort for the right resources: fuel (sleep, movement, food, water), guardrails (cue control, added friction, pre-commitments), and people/tools (accountability, calendars, clear next steps). We’ll cover simple ways to start what matters, interrupt unhelpful impulses, and keep long-term goals present—so follow-through becomes easier, more consistent, and a lot less personal.



What You’ll Learn About Willpower and ADHD




* Why ADHD-related executive function challenges—not character flaws—make “just try harder” an unreliable plan.



* How to replace brute willpower with the right resources—fuel and guardrails from people, tools, and systems.



* Ways to stop unhelpful impulses (doom-scrolling, snacking, reflexive email) by removing cues and adding friction.



* How to start and sustain “I will” actions using accountability, calendars, clear next steps, and the right stimulation.



* How to keep long-term “I want” goals present by making your why visible, tracking progress, and pre-committing so the next step is easiest.




Transcript:



(00:01):



How many times have you told yourself, “I just need to do it,” or maybe, “I just need to try harder”? You’ve tuned into Reimagining Productivity with ADHD, a podcast for ADHD adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, an ADHD and productivity coach, and I’m glad you decided to join me today on this journey toward finding your way to doing what matters most to you without trying to do it like everyone else.



Recently, I was meeting with a client who wanted to get back to exercising. As we were talking, he said, “I just need to do it,” as if that settled things. But after years of hearing that phrase, I knew what he really meant was power through or use his willpower, and if willpower really worked, he’d already be doing it, which is what I told him.



(01:01):



So instead of ending there, we talked about what kinds of support or resources he could access to help him follow through, and he decided to reach out to a friend to both be his accountability partner and to check in each day, and maybe to occasionally exercise together. So what is willpower? In this adapted definition from Kelly McGonigal, a psychologist and author of The Willpower Instinct, it is the ability to control your attention, emotions, and desires so you can do what matters most to you, even when part of you doesn’t want to.



That’s the framework I’m going to use today. And she further breaks it down into three parts. As you’re listening to these parts and the rest of the episode, think about one challenge you have right now that falls into one of these categories. First, there is the “I will” power, doing more of the things you want to do because they improve your life.



(02:06):



Think about starting a workout, a project, making that call. The second category is the “I won’t” power, saying no to the habits or impulses that go against what’s important to you. That could be late-night scrolling, the extra drink,

Episode Summary



What does it really mean to be a “high-functioning” adult with ADHD? Outward success can hide the daily toll of rejection sensitivity, communication challenges, decision paralysis, and inconsistent follow-through.



In this episode, I explore how these symptoms often show up behind the scenes and why the hidden load deserves attention, no matter how successful you look on the outside.



What You’ll Learn About High-Functioning ADHD Adults




* Why common definitions of high-functioning ADHD often miss the reality of daily struggles



* How rejection sensitivity can impact relationships, even when you look confident on the outside



* The ways ADHD can complicate both expressing your thoughts and listening in conversations



* Why time blindness, decision fatigue, and over-commitment are such common challenges



* How execution inconsistencies, starting, stopping, and managing distractions, drain energy




Transcript



(00:04): What Does High-Functioning ADHD Really Mean?



Have you ever thought, if people only knew how hard I’m working behind the scenes just to keep up? That’s the reality for so many high-functioning adults with ADHD, and it’s exactly what we’re going to talk about today.



You’ve tuned into Reimagining Productivity with ADHD, a podcast for ADHD adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, an ADHD and productivity coach, and I’m glad you decided to join me today on this journey toward finding your way to doing what matters most to you without trying to do it like everyone else.



I was recently reading an article from a prominent ADHD organization that defined high-functioning ADHD in this way: when your ADHD does not adversely affect your daily life in a significant way, this is known as high-functioning ADHD adult.



(01:06):



ADHD can have a massive impact on your life. But this doesn’t apply to everyone with ADHD. Many ADHDers are high achievers. They get advanced degrees, build thriving careers, and launch successful businesses. However, they’re likely working twice as hard as their peers to achieve it due to their often undiagnosed ADHD.



This definition of high-functioning primarily focuses on the appearances of professional success. In the article, the examples of high-functioning ADHDers include celebrities and elite performers: an Olympic athlete, a singer, or a professional dancer.



In other places where this topic of high-functioning ADHD adults comes up, you’ll often see mention of lawyers, academics, or entrepreneurs. The common thread is a narrow focus on outward achievement in prestigious or high-profile fields, as if the appearance of professional success alone defines what it means to be high functioning.



(02:14):



But professional success is only one piece of the story, right? Many adults with ADHD who appear high functioning aren’t Olympic medalists or professional performers. They’re people who, in different ways, manage to keep parts of life looking pretty well together while privately carrying a much heavier load than anyone realizes.



I think the definition that this article has fails on two counts. First, you can be a high-functioning adult with ADHD when, on the outside, you show elements of what society deems as success. That might be a career, education, community involvement,

Episode Summary:



Setting boundaries often feels especially challenging when you have ADHD. And it’s not just about saying no.



In this episode, I’ll explore why ADHD adults often struggle with setting boundaries and how to recognize the signals that you might want to set one. You’ll also hear real-world ways to put into words what you can say to protect your time, energy, and values.



What You’ll Learn About ADHD and Boundaries




* Why social norms, people-pleasing, rejection sensitivity and ADHD symptoms like time blindness make boundary-setting harder



* How research shows we often overestimate the cost of saying no, and what that means for ADHD adults



* The benefits of setting boundaries for reducing stress, protecting energy, and aligning with your values



* How to recognize when a boundary might be needed by tuning into physical and emotional cues



* Real-world strategies and adaptable ways to say what you need with partners, family members, friends, colleagues, bosses, and more




Transcript: Setting Boundaries With ADHD Can Be Easier



(00:02):



Let’s be honest. Setting boundaries is tough, and if you’ve got ADHD, it can feel even harder. But here’s the thing. Boundaries aren’t about shutting people out. They’re about making sure your time and energy goes to what matters most to you, so let’s talk about how to make that easier.



You’ve tuned into Reimagining Productivity with ADHD, a podcast for ADHD adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, an ADHD and productivity coach, and I’m glad you decided to join me today on this journey toward finding your way to doing what matters most to you without trying to do it like everyone else.



When you hear the word boundaries, you might think first about family, your partner, your kids, or other close relationships. That makes sense.



(01:03):



Those are often the trickiest situations because the stakes feel high, but boundaries don’t just apply in these intimate spaces. They also show up at work, in how you manage your energy, and even in what information you choose to share. So to keep that wider lens in mind, here are a few of the boundaries you might consider thinking about. Of course, one is time and energy. That might be about protecting your downtime, deciding when you’re available, and pacing yourself so you don’t burn out.



Then there are work and professional boundaries, which might include clarifying your role and responsibilities, maybe limiting access outside of work hours or saying no to others’ urgent requests and more. Then of course, there are social and relational boundaries, which might include deciding who to spend time with, what personal details you’ll share and with whom, what topics you’re open to discussing and which might be off the table.



(02:08): Types of Boundaries ADHD Adults Need to Know



Another boundary that can be especially tricky is emotional boundaries. That can mean recognizing you are not responsible for other people’s feelings, or responding to unhelpful criticism, or choosing not to engage in conflict that feels unhealthy. The last one I’ll mention is values boundaries. These are about protecting what matters most to you, things like honesty, family, truth, or community,

Episode Summary: ADHD & Accountability Explained



Accountability can be a powerful support for adults with ADHD, but it only works if it’s set up in a way that matches your needs and your brain. Too often, people try accountability systems that leave them feeling pressured, shamed, or even more stuck.



In this episode, I’ll walk you through what ADHD accountability really is, the common pitfalls that make it backfire, and how to design an approach that actually helps you follow through.



You’ll hear strategies for building accountability that feel supportive, flexible, and effective, so you can use them as a tool rather than another source of stress.



What You’ll Learn About ADHD and Accountability




* Why traditional accountability can backfire for ADHD adults and what kind of accountability actually works



* The three types of ADHD accountability



* Strategies for using each type effectively



* How to create and use Accountability Partnerships that will work for you.



* Why curious accountability is so important for ADHD adults




Transcript: How ADHD Adults Can Use Accountability



(00:01):



Does hearing the word accountability give you the heebie-jeebies? What if the right kind of accountability could actually help you follow through?



You’ve tuned into Reimagining Productivity with ADHD, a podcast for ADHD adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, an ADHD and productivity coach, and I’m glad you decided to join me today on this journey toward finding your way to doing what matters most to you. Without trying to do it like everyone else, let’s start by looking at the language we use around accountability.



When you’re accountable, you’re, of course, responsible for following through on your commitments and for your actions, and when you choose to use accountability as part of the scaffolding that can help you follow through, you’re creating tools and structures to support yourself, whether they involve other people or not.



What makes accountability challenging for ADHD adults?



(00:58):



Of course, you’re responsible for your own follow-through, but suppose your experience with accountability has primarily involved being called out for dropping the ball or disappointing others. In that case, it makes sense that you might be leery of leveraging it as a helpful strategy.



And if it’s the language that’s tripping you up, you can change that. For example, one of our former group members used the term “accountabilibuddies” instead of accountability partner, and I’ll talk more about that later on. You could make up a term if you want, that doesn’t even have “accountability” in it at all. Focus instead on the idea of support.



In this podcast, I’m going to use the word accountability, but again, use whatever you’d like that works best for you. There are three types of accountability: personal accountability, public accountability, and accountability to others, including accountability partnerships.



How can ADHD adults strengthen personal accountability?



(01:55):



I’m guessing that when you think about accountability, personal accountability, being accountable to yourself,

Discover the 4 types of mistakes ADHD adults make, how to prevent them and recover the inevitable ones without shame.

Episode Summary



Consistency is one of the biggest struggles for ADHD adults, and it’s not because you don’t care or aren’t trying hard enough. In this episode, I dig into what consistency really means, why ADHD brains often find it so hard to maintain, and how to rethink the whole idea so you can focus on what truly matters.



Instead of beating yourself up for being “inconsistent,” you’ll learn how to work with your wiring, choose when consistency is essential, and build the right supports to make it possible.



What You’ll Learn About ADHD and Consistency




* Why the traditional definition of consistency may not work for ADHD adults



* How the ADHD brain’s interest-based nervous system impacts consistency



* The role of frustration, time blindness, low dopamine and working memory in being inconsistent



* When it’s okay (and even helpful) for ADHD adults to be “inconsistent”



* Practical scaffolding strategies to support ADHD consistency where it really counts




Transcript: ADHD Consistency Strategies







Why ADHD Adults Struggle With Consistency (00:01):



Even when I start, I still can’t be consistent. Sure, I can try to start a habit today, but who knows how long that’ll last. Sound familiar? Stick around and find out why this is so common for ADHD adults and what you can do about it. You’ve tuned into Re-imagining Productivity with ADHD, a podcast for ADHD adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired.



I’m Marla Cummins, and I’m glad you decided to join me today on this journey so you can do what is important to you without trying to do it like everyone else. Today I’m going to answer a few questions related to consistency. My answer to the first question, which is “What does it mean to be consistent, may surprise you.”



(00:55):



Then we’ll look at how you decide where it’s important to be consistent and where actually it might be okay to be, well, inconsistent. And finally, we’ll answer the question that I know you really want to hear, which is, what strategies can help me become more consistent in areas that are truly important to me? First, let’s assume we’re talking about consistency as it relates to how you behave, take action, or perform specific tasks.



If you’re like many people I work with right now, you may think of consistency as doing the exact same thing again and again in the exact same way. When I looked it up, the definition was similar: acting or happening in the same way over time without significant variation. Since this is the traditional definition, let’s start there. Though, as a preview, we’re going to mix it up a little, and I’ll propose a different definition in a bit.



(01:50):



First, I know that it may be important to you right now to be consistent in areas like exercise, home maintenance, work tasks, et cetera. So I want to start by saying it’s important not to conflate your lack of consistency in any of these areas with the task not being important to you. You may have tried hard to be consistent in some of these areas, whether it’s long-term habits or short-term project-based habits.



So you want to exercise three times a week, spend an hour a week decluttering your home, or work for an hour two days a week preparing for your presenta...

Episode Summary



If using a calendar feels more frustrating than helpful with ADHD, this episode is for you. You’ll learn practical strategies to make your calendar support your energy, priorities, and follow-through. From weekly reviews to color coding, you’ll get doable ideas you can test without overhauling your whole life.



What You’ll Learn About Using A Calendar With ADHD




* Why task lists and calendars need separate roles to reduce overwhelm



* How to block time in a way that protects your energy and priorities



* What a weekly review really looks like — and how it helps.



* How to include buffer times in your calendar to lower your stress.



* How visual cues like color-coding and icons can make your calendar easier to follow




Transcript: ADHD Calendar Strategies



 (00:00):



Are you looking for strategies so you can actually use your calendar effectively? If you are, you’re in the right place. This is part two of a two-part series on ADHD and calendars. And if you haven’t listened to part one yet, that episode dives into the emotional and practical challenges of using calendars with ADHD. But what you’ll hear today aren’t rules. They’re just starting points. So please try what resonates, tweak what makes sense for you, and skip anything that doesn’t land.



You’ve tuned into Scattered, Focus, Done, a podcast for ADHD adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, and I’m glad you decided to join me today on this journey to re-imagining productivity with ADHD so you can get what is important to you done without trying to do it like everyone else.



What Is an ADHD Calendar and How Do You Use It?



(01:07):



Last week, we looked at some of the reasons calendars can feel like they’re working against you, from decision fatigue to missed reminders. Today we’re going to build on that. I’ll walk you through practical strategies that can help you reshape how you use your calendar. So it supports you instead of stressing you out. Let’s get into it. Like I mentioned earlier, these aren’t rules. You’re not here to follow a rigid system.



You’re here to find what resonates, so please take whatever is useful, and that’s how you’re going to build a calendar system that really works for you. Here’s what a calendar system might look like that supports you. First, use your calendar for time management, not task management. Many adults with ADHD put tasks in their calendar, not because they’re truly scheduled, but as a way to remember them and as a hope that that’ll be the nudge that gets them to do them.



(02:13):



The problem, though, once the day passes, those entries often disappear from view, and without a reliable place to hold them, tasks can easily get lost. Instead, your tasks should live in one central place, like a digital task manager or a paper planner. So they don’t slip through the cracks. Task management is its own challenge, one that I’ve talked about before and I’m sure I’ll talk about again. For now, just know that your calendar should hold what needs to happen on a specific day and time, which may include appointments, meetings, or even a time block task, like “call the doctor 2:00 PM.”

If your calendar isn’t helping you, you’re not the problem. Learn why ADHD makes calendar systems hard to trust, use, or even want to look at.

Tired of scrambling each morning? Discover proven strategies ADHD adults use to arrive at work on time, stress-free, and ready for the day!

How to get ADHD support at work, whether or not you disclose, with insights from a neurodivergent HR expert and former Amazon HR leader.

Episode Summary



If you’ve ever wondered whether ADHD coaching, therapy, or both would be most helpful, this episode will help you sort through the differences. I explore what each approach offers, how they can complement each other, and what questions to ask when choosing the support that fits best. It’s a practical guide for understanding your options and making an informed decision.



What You’ll Learn About Choosing ADHD Support:




* the key differences between ADHD coaching and therapy — and where they may overlap



* why executive function challenges sometimes need a different kind of support than mental health issues



* what makes therapy effective for adults with ADHD (even when it’s not ADHD-specific)



* how to assess whether a therapist or coach is the right fit for your current needs



* why it’s okay if your support needs shift over time — and how to adjust your approach accordingly




Transcript: Therapy vs ADHD Coaching



Therapy vs ADHD Coaching



(00:03):



Are you trying to figure out whether therapy A DHD, coaching or both is right for you? So are a lot of other adults with ADHD, you’re listening to Scattered Focused, done re-Imagining Productivity with ADHD, A podcast for ADHD, adults like you who want to get their essential work done in a way that works with the way your brain is wired without trying to do it like everyone else. I’m Marla Cummins, and I’m glad you’re joining me today.



So when learning how to work with your ADHD, there’s certainly no quick fix. So if you’re thinking about therapy or coaching options, whichever you choose, it’s always better if it’s part of a holistic plan that may include things like nutrition, exercise, sleep, mindfulness, and other support. That said, in this podcast, I want to help you decide whether to work with a therapist, a coach, or maybe both.



Do I Need Therapy or ADHD Coaching?



(01:02):



So let’s get into it. Recently I came across a post on LinkedIn where the person said that therapy is past focused. It helps people process emotional struggles, heal trauma, and manage mental health. So far so good. And then he goes on to say, and therapy is meant to take people from dysfunctional level zero to two out of 10, to a functional one, four to six out of 10. This I found a little bit problematic, whereas coaching he goes on to say is future focused and it helps people achieve goals, improve performance, and create meaningful change.



And coaching, he says, takes them from a functional one four to six out of 10 to an exceptional one, eight to 10 out of 10. So reading this prompted me to revisit the topic of A DHD coaching versus therapy because I know many people who come to me are curious whether they should do therapy or coaching or both.



What Is ADHD Coaching?



(02:09):



Some had tried therapy and were disappointed when they weren’t able to make meaningful changes in managing their ADHD symptoms, so they arrived on my doorstep. It’s not necessarily that the therapist was not effective, it was just a mismatch with expectations. They may have received a great deal of help dealing with their mental health challenges, just not their ADHD symptoms. I will say no doubt, both ADHD coaching and therapy are useful for adults with ADHD, including those who are highly functional.



When it comes to ADHD symptoms, our mental health challenges can exacerbate our ADHD and our ADHD c...

Episode Summary



Feel organized on the outside but chaotic behind the scenes? In this episode, I’ll unpack four hidden ADHD trouble spots — like email overload, scattered to-do lists, and time blindness — that quietly fuel disorganization. You’ll explore simple, ADHD-friendly strategies for managing your time, memory, mood, and tasks, so you can stop spinning and feel more in control.



What You’ll Learn About Fixing Hidden ADHD Chaos:




* Why decision fatigue — not disorganization — may be the real inbox culprit



* How to reduce mental clutter by choosing the right task system for you



* Simple ways to support ADHD working memory (instead of relying on it)



* Why your calendar needs buffer time — and how to build it in



* How self-talk can shift emotional overwhelm into meaningful momentum




Transcript: More Strategies for ADHD Disorganization



Why does life feel chaotic even when things look fine?



[00:03]



Ever feel like you’ve built an outer life that seems okay—you’re getting things done, showing up for others, making it all work—but behind the scenes, maybe it’s held together with sticky notes, half-finished lists, and sheer willpower?



If that sounds familiar, you’re not alone. And the good news? There’s a way through that doesn’t involve becoming someone you’re not.



You’re listening to Scattered, Focused, Done – Reimagining Productivity with ADHD, and I’m Marla Cummins.



This is part two of our conversation about what I call the messy back end—the hidden clutter, dropped balls, and unfinished admin that pile up behind the scenes, even when you look like you’ve got it all together on the outside.



In Part 1, I talked about why this happens—especially for high performers with ADHD—and how to start rebuilding with strategies around initiation and planning.



Today, we’re going to cover four more executive function areas where things often break down: organization, working memory, time management, and emotional regulation.



What does it really mean to be organized with ADHD?



[01:19]



So let’s get into it. Let’s shift to organization. And just to be clear, I’m not talking about Instagram-worthy pantries or color-coded folders. What I mean is simple: being able to find what you need, when you need it—consistently.



So let’s take email as an example.



If your inbox feels like a disaster zone, you might think it’s because you’re not organized enough. But the real issue often isn’t how you organize your inbox—it’s not having a process that works for you around when to check it and how to make decisions about each message.



Because let’s be honest: one of the biggest barriers to email isn’t the volume—it’s the decision fatigue.



You open your inbox, see a message, and think,“Oh, I’ll deal with that later.”Not because you’re careless, but because your brain is already juggling so much, and pausing to decide what to do with each email can feel like just too much to do.



Why do emails and small admin tasks pile up?



[02:28]



So what happens? You skim for the urgent stuff and the rest piles up for—yes—later. But “later” never really comes, because what you really mean is just “not now.”

Episode Summary



You’re capable, competent — maybe even the go-to person at work. But behind the scenes? Emails pile up, tasks slip through the cracks, and it’s hard to keep up. In this episode, I’ll share why this disconnect happens with ADHD — and how you can start building real support systems that match your strengths.



What You’ll Learn About ADHD and Disorganization




* Why ADHD makes follow-through so inconsistent



* How “looking put together” can hide executive function struggles



* Simple, ADHD-friendly ways to get started and plan better




Transcript: ADHD and Disorganization



The Hidden Chaos Behind High-Functioning ADHD



[00:06]Ever feel like you’ve got it all together well on paper, but secretly your inbox is overflowing, your desk is a mess, and you’re behind on a dozen small but important things? You’re not alone.



You’ve tuned into Scattered, Focused, Done – Reimagining Productivity with ADHD, a podcast for ADHD adults, like you, who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired.



I’m Marla Cummins, and I’m glad you decided to join me today on this journey to reimagining productivity with ADHD so you can get what is important to you done without trying to do it like everyone else.



Let’s get right to it. You’re competent. You’re respected. You might even be the go-to person at work, the one who always pulls it off in the end—but behind the scenes, your inbox is a disaster.



The High Performer with a Messy Backend



[01:05]Your texts are growing exponentially. You’ve got three half-written emails you forgot to send.



Your calendar is jammed, but somehow also full of double bookings and maybe even missed appointments. And maybe you just found a medical bill from February at the bottom of a pile of unopened mail.



You may even have looming projects you know you should have started already—if not yesterday.



I call this the high performer with a messy backend.



If this is you, let me say something clearly at the start: this is not a personal failure. It’s a pattern—and one that makes total sense once we look at what’s going on underneath.



Why These Invisible Tasks Are So Hard



[02:17]When we talk about the messy backend, we’re talking about the stuff that happens out of view: email management, paperwork tasks, follow-through, digital clutter, calendar chaos, unfinished admin, and even postponed decisions.



These are things that aren’t urgent—until they are. And here’s the thing: these kinds of tasks rely almost entirely on executive function skills, which—as you know when you have ADHD—are exactly the areas that are challenging for you.



Because your brain is, well, just wired differently.



The Executive Function Paradox



[03:22]Executive function is your brain’s management system.



Neurotypical folk can initiate tasks without needing a deadline to light a fire under them. They can plan and prioritize what matters regularly—at least most of the time.



They can organize their thoughts and environment with some degree of ease, even sustain attention, shift between tasks, and monitor progress. You get it.

DESCRIPTION:



Here are ADHD friendly steps you can use to make decisions about how to use your time.



KEY TAKEAWAYS:




* Need to have your calendar and task manager up to date.



* It is important to have a process and a time to update your calendar and task manager.



* Upfront thinking is a task.



* You might need help to execute the plan




RESOURCES:



Blog Post:




* 7 Tips ADHD Adults Can Use to Plan a Productive Day



* The ADHD Adult’s Guide to the Weekly Review




TRANSCRIPT:



(00:01):



Are you using your time the way that is the most important to you? You’ve tuned into Scattered Focused, done Re-Imagining Productivity with ADHD, A podcast for ADHD, adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, and I’m glad you decided to join me today on this journey to re-imagining productivity with ADHD, so you can get what is important to you done without trying to do it like everyone else. You know that as an adult with ADHD, you may think fast and have too many thoughts at once. This can make it hard or even harder to make decisions about what to do with your time. It can feel overwhelming to say the least.



(00:55):



As Dr. Charles Parker notes your prefrontal cortex, which helps you regulate your attention, emotion, and behavior, which includes making decisions, becomes relatively frozen in time, and you have what he calls unmanageable cognitive abundance. This ADHD, stuck thinking according to Dr. Parker can present itself in one of three ways. First, there’s frozen thinking without worry. In these instances, while you aren’t emotional, you still think a lot about decisions as an example that just aren’t that important.



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Leaving yourself feeling exhausted. You may however, try to micromanage in an effort to minimize this thinking. The second is frozen thinking with abundance of indecision and worry. With this type of thinking, you may often get stuck in your thinking, unable to make a decision or making it too late, leading to negative consequences in your personal and professional life. The third is frozen thinking with feeling of anxiety. If this happens to you, the anxious feelings come from thinking too much and then you’ll become indecisive and worry until you can feel it in your body, maybe your head, your chest, or your stomach.



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Can you think of recent times when you were trying to make a decision about what to do with your time and have experienced any of these type of thinking that I mentioned in addition to your thought processes? The other reason is hard to prioritize Your thinking about what to do with your time when you have ADHD is of course the challenge with executive function skills such as planning and organizing task. It’s just hard to prioritize when you don’t have a systemic way to do it. For example, you need to know how long a task will take and how much you can do in that time. ADHD time blindness can make this hard to do. One result is that you may think you can do more in a day than you can actually do.



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DESCRIPTION:



Learn what it means to be a perfectionist and how you can reduce your ADHD perfectionist tendencies as an adult with ADHD



TRANSCRIPT:



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Is perfectionism getting in your way? You’ve tuned into Scattered Focus, done re-Imagining Productivity with ADHD, a podcast for ADHD, adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, and I’m glad you decided to join me today on this journey to reimagining productivity with ADHD so you can get what is important to you done without trying to do it like everyone else.



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A perfectionist is someone who is unyielding in their pursuit of unrealistically high standards. So you may wonder what is an unrealistically high standard? Good question. Whether a standard is unrealistically high depends on your capacity and the context. Here are a couple examples. Let’s say an entrepreneur has built several businesses and she decides to build a six figure business in one year.



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This might be reasonable for her, but if you try to do it and have never built a business, then that might be an unrealistically high standard. Similarly, for someone who runs regularly, preparing for a 5K in a month may be doable, but if you don’t run it all, this might be yes, an unrealistically high standard. You might think it doesn’t make sense to strive for such unrealistic goals. However, a perfectionist does not think the goals are unrealistic.



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If you are a perfectionist, you may have come to be a perfectionist in part because of your ADHD. One way this may happen is when you’re trying to make up for actual or perceived failures in your past. Now you just want to get it right. Well, there may be many root causes for your perfectionism like having ADHD. The reason you continue to be a perfectionist is because you think one of the following is true.



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Either others will only value you if you’re perfect or you will only value yourself if you’re perfect. Where do you see this thinking in your life? So is perfectionism ever helpful? Of course, there’s nothing wrong with trying to excel at something by setting high standards, but perfectionism is never helpful. The key difference between perfectionism and setting high standards is whether the plans and goals are yes, realistic or not. It’s fine when the high is well high and the plans and goals are well realistic.



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The key to avoiding perfectionism is being flexible enough to change your plans and goals along the way. If they seem unrealistic, I don’t think I’m going to make it. When you’re a perfectionist, you have black and white thinking and either you reach the high standard you set with the exact plan you created or you may think you’re a failure.



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You can think of perfectionism as an unyielding task master that prevents you from making decisions that fit the circumstances and your capacity, whatever the task may be. You might also be a perfectionism in some context and not in others. For example, you may be comfortable experimenting in the kitchen and don’t worry about getting everything done perfectly, but you might decide you won’t play adult soccer league unless you can play like you did in high school.



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The first step in changing your perfectionist tendencies is to...

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Learn why it is hard for adults with ADHD to start on tasks and how it can be easier using these strategies.



TRANSCRIPT:



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Getting started can often be hard for adults with ADHD. It can be easier. You’ve tuned into scattered Focused, done re-Imagining Productivity with ADHD, A podcast for ADHD, adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins and I’m glad you decided to join me today on this journey to reimagining productivity with ADHD so you can get your important work done without trying to do it like everyone else.



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When it comes to completing tasks, starting task is one of the biggest challenges for ADHD adults and sometimes once you get started, you might find it’s not that hard to continue working if you can just get started. But when starting is so daunting, you may often procrastinate also, because you may be used to doing things at the last minute, you might believe, well, that’s just how you operate best.



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It’s because it’s become a habit. As ADHD expert, Dr. Thomas Brown explains often they will put off getting started on a task, even a task they recognize as very important to them until the very last minute. It is though they cannot get themselves started until the point where they perceive the task as an acute emergency. But I bet you’re tired of operating this way. So let’s get on with looking at this a little bit closer.



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First, what is motivation? When you are motivated, you have the energy to do what it takes to make a change. It could be cleaning your house, writing a report for work. Let’s define it this way. Motivation is the desire to make a change coupled with the necessary energy to take persistent action to make that change. I know you have the desire to change. In fact, there are probably many changes you want to make in your life right now.



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I also know that despite these changes, you may also not be able to consistently create and sustain enough energy to take action, and you may be dumbfounded at your inability to start, especially when you say it’s important to you. Then you may say, it must not be that important if it is important to you. So your thinking goes, you would power through and start right. After all, it seems easy for you to engage in tasks that interest you first.



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It’s important to remember that because you don’t do something that you say is important to you does not necessarily mean it’s not important to you. Others may also think you’re choosing not to do it. Sure, on occasion, just like anyone else, you may choose to attend to what interests you at the expense of doing what you say is important. We all do this, but I know you also want to start and follow through on what’s important to you, whether it’s intrinsically interesting to you or not.



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One of the reasons for your inconsistency in starting your important work is that there’s insufficient dopamine released in the executive function networks. In your ADHD brain, your brain is just not stimulated enough, so you don’t start. Because of this, you have an interest-based nervous system. This means you are motivated when something is interesting, challenging, novel and urgent. If you are interested in doing a task because of one of these perceived rewards or avoidance ...

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Learn how to mitigate your time management challenges.



RESOURCES:



Website:




* Dopamenu




TRANSCRIPT:



Time management is often a difficult skill for adults with ADHD, but you can change that.



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You’ve tuned into Scattered Focused, Done – Remagining productivity with A DHD, a podcast for ADHD, adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins and I’m glad you decided to join me today on this journey to reimagining productivity with ADHD. So you can get what is important to you done without trying to do it like everybody else.



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I know you’ve likely made some of the following ADHD time management mistakes. Do any of these following phrases sound like ones you’ve used recently? I’m sorry I’m late. I lost track of time. The time just disappeared. I’m not sure what happened.



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It’s so frustrating. Oh no, I should have left already. I’m going to be late. I can’t believe I spent all day working on that. I have no idea how long this is going to take.



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If you find yourself uttering variations of the phrases I just shared, like many adults with ADHD, time can be an elusive concept for you. More often than not, your orientation is in the here and now. That is your tendency is to think of time as now and not now. Well, sometime later. One of your challenges can be that time feels endless. Like you have all the time in the world. And, as a result, you have a hard time working consistently on long-term projects. There are two primary factors that can contribute to this challenge. One is that you have a difficult time estimating time and may often think you have plenty of time and can do the task well later.



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The other factor is that you may rely on urgency, over rely, on urgency. In fact, that adrenaline rush you get when you are backed into a corner at the last minute and then you’re motivated. And you may even tell yourself, that is how I work best, get stuff done. In spite of the potential cost to you, which is your health and wellbeing, your relationships and the quality of your work, because of your difficulty with estimating time and relying on urgency, you tell yourself, I can do that later. “And in the moment you focus on something, anything in your immediate environment that is more intrinsically interesting or seemingly urgent. The challenge of not getting started because you feel you have plenty of time. Above all adopt strategies to motivate yourself to work in a more sustainable way so you can rely less on urgency, less on adrenaline as your primary means of motivation.



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This might look like, for instance, if you look at the Dopamenu, ways to raise your dopamine in order to feel more motivated, which is what’s getting in your way right now. Also, get support to help you estimate the time needed to tackle projects in a sustainable way. And also learn how to estimate time better on your own. And I’ll talk more about that in just a second.



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Using the above workarounds can make it easier to choose to work on a task now, rather than waiting until later when you have no other...

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You will learn how to stop, start and task switch with greater ease.



RESOURCES:



Blog Post:




* Creating accountability partnerships



* Body doubling




TRANSCRIPT:



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Do you have a hard time moving from one task or activity to another? You can change that. You’ve tuned into scattered focused, done Re-Imagining Productivity with A DHD, A podcast for A DHD, adults like you who want to learn how to adopt the best strategies, tools, and skills to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, and I’m glad you’re joining me today on this journey to reimagining productivity with A DHD, so you can get what is important to you. Done without trying to do it like everyone else.



Transitions both large and small can be a challenge for adults. With A DHD, whether it’s starting or stopping, you might feel like you’re stuck in a gear that keeps grinding. It can feel overwhelming as you struggle to go from one activity to another, including starting work for the day, coming back from a trip switching task, being present for your family and friends, getting ready for a meeting or maybe a change of plans.



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It can take a lot of energy and emotion to make these transitions and leave you feeling depleted. What transitions are most difficult for you Ready to make these transitions with greater ease? First, a little bit about the connection between A DHD and transitions. You already know adults with A DHD experience impaired executive functioning. Of course, this will have implications for transitions too, as you will have a more difficult time starting stopping and task switching.



Some of the connections may be more obvious than others. For example, if you lack clarity on your priorities or are unsure how to organize a task, it’ll be harder to start an activity. Similarly, of course, if you have a hard time shifting your attention, it will be difficult to stop focusing on an activity to attend to a new activity. But what may be less obvious, for example, is the impact of your challenges with managing your frustration and modulating your emotions.



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If you are surprised by a change in plans, you may become frustrated and have a more difficult time getting on board with the new plans transitioning. Another less obvious example is how working memory challenges affects your ability to transition because of compromised working memory. When you’re overloaded, you may just forget to transition. I could go on, but you get the gist of it well. There are other reasons that can make transitions difficult.



Your ADHD is certainly a contributing factor. Knowing what makes transitions hard for you will help you craft better workarounds to make them easier. So let’s get on with looking at some of the strategies you can try. It can be easy to engage in activities that catch your attention, even if it wasn’t your intention. For example, well, you intended to just read a couple of articles from the front page with your coffee.



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You don’t stop reading and then it’s 45 minutes later, or you meant to take a break from your work to play just one computer game of chess, and before you know it, it’s an hour that’s passed. Then there are other times when you are doing the work you inten...

DESCRIPTION:



Learn strategies to stop wasting time.



RESOURCES:



Blog:




* Using the Urgent – Important Matrix



* These Are the 4 Steps ADHD Adults Need to Take to Reduce Distractions Now



* How To Set Boundaries Around Time When You Have ADHD



* 4 Ways to Boost Your Energy When You Have ADHD








TRANSCRIPT:



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Are you ready to stop wasting time? You’ve tuned into Scattered Focused Done Re-Imagining Productivity with ADHD, A podcast for ADHD adults like you who want to learn how to adopt the best strategies, tools, and skills to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins and I’m glad you’re joining me today on this journey to re-Imagining Productivity with ADHD, so you can get what is important to you done without trying to do it like everyone else.



Once you’ve decided what’s essential to you and you have a task list that reflects this, it’s time to execute. And to do this, you’ll need to use ADHD time management tactics to decide when to work on your various tasks. Because just having a list of essential tasks is not a guarantee that you’ll follow through. Especially since as it’s common for ADHD adults, you may often default to your sense of urgency to decide what to work on at any given moment.



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If this is the case for you now, even with a well curated task list, you’ll likely continue to feel stressed and overwhelmed unless you break this urgency cycle. To do this, you’ll need to upgrade your skills, be with the discomfort of operating differently, and trust that slowing down will help you do more of what is important to you.



Are you ready to learn how to use your time to be productive and feel more grounded? The first step to break free of over-relying on your sense of urgency for motivation is to learn which low return activities are contributing to your urgency cycle and which activities can help you escape this cycle by using the urgent important matrix. If you’re not sure how you are using your time now, rather than guessing, keep a log for three days. Once you know how you spend your time, you may choose to use it differently.



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For example, you may want to learn how to minimize your distractions. You may also decide to upgrade your skills to better manage interruptions, set boundaries, and say no graciously to better manage your activities. Then you’ll have more time to incorporate the activities that will help you do more of what’s important to you. No doubt fitting these activities into your schedule will be hard, but with patience and self-compassion, you can do it. Of course, you don’t always have complete control over your schedule. There will be times when some last minute emergencies, time-driven deadlines, requests from your boss, et cetera, you can’t anticipate. So you’ll want to leave enough buffer in your schedule to account for these.



But you also have some urgency in minimizing your urgency activities as some of these are the result of not doing enough activities that are important and not urgent,