I'm Busy Being Awesome - Sustainable Productivity for ADHD

Paula Engebretson - ADHD Productivity Coach
  • 4.9 (181)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY

How do I increase my productivity and decrease distractions? Is it possible to reclaim my time? How can I get more organized? And can I do it all with ADHD? Welcome to the I'm Busy Being Awesome Podcast, where we dive into each of these questions and so much more. Every week, life coach and ADHDer Paula Engebretson brings you her best strategies to boost your productivity, manage your time, get organized, and follow through on your goals. Whether you're a fellow ADHDer, you identify with ADHD tendencies, or you simply want to take your productivity to the next level, this podcast is for you. Are you busy being awesome?

  1. 5D AGO

    Episode 344: Why "Just Start" Never Works: ADHD Task Initiation Explained

    If your ADHD brain struggles with procrastination, or you often find yourself thinking, "Why can't I just do this thing?!" episode 344 is for you. We often think "getting started" is one simple action. But for the ADHD brain, task initiation is actually a complex chain of 5-6 distinct steps, each of which demand our executive functions. When we collapse these steps all into one, we miss the nuance of where the breakdown happens and we default to shame instead of solutions. In this episode, we're taking apart the "I'm just a procrastinator" narrative. You'll learn how to identify which of the 6 stages is actually blocking you from starting and find one small, specific way to make it remove the friction and take the next step. In episode 344, you will discover: The 6 hidden layers of task initiation (and why 'just doing it' is biologically harder for us). How to pinpoint exactly which step has you stuck. One specific micro-step to remove the friction from the step that's holding you back. Work With Me: 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here Resources From This Episode: Check out brain.fm and get a 30-day free trial* Get Chris Bailey's Book Intentional: How to Finish What You Start here More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: Overcoming Procrastination 01:52 Understanding ADHD and Task Initiation 05:05 The Six Steps to Getting Started 05:35 Step-by-Step Breakdown of Task Initiation 18:30 Identifying and Easing Friction Points 19:34 Practical Strategies for Each Step 28:32 Conclusion and Next Steps

    32 min

  2. FEB 23

    Episode 343: ADHD in Relationships: From Frustration to Teamwork

    If you are navigating a neuro-mixed relationship in your life whether you have the ADHD brain or someone you care for does you likely know some version of this cycle: a missed task leads to frustration, which leads to defensiveness or shame, which ends in a conflict where no one feels heard. In episode 343, we are bridging the gap between the differing experiences of an ADHD brain and a Neurotypical brain. Whether they're a partner, a colleague, a friend, or a family member, we're moving away from blame and shame and getting on the same team. we'll cover the 5 biggest sources of disconnect in ADHD relationships: Executive Dysfunction Time Blindness Working Memory Emotional Flooding Hyperfocus You will walk away with practical scripts, tools, and a new framework to turn your frustration into teamwork. Work With Me: 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here Resources From This Episode: Episode 247: 8 Discreet Emotional Regulation Strategies for ADHD Episode 234: Hyperfocus in Adults with ADHD Episode 296: How to use Reminders & Notifications with ADHD Episode 302: 5 Hacks to Handle Interruptions at Work & Home Episode 229: 10 Reasons for ADHD Emotional Disconnect Episode 149: 5 Core Executive Functions More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 02:10 Understanding ADHD in Relationships 03:46 Common Frustrations in ADHD Relationships 10:03 The Task That Never Gets Done 17:29 Forgotten Plans and Conversations 22:49 Time Blindness and Its Impact 24:56 Understanding ADHD and Time Perception 25:18 Strategies for Managing Time with ADHD 26:42 Building Buffer Times and Communication 28:44 Navigating Emotional Reactions 31:41 Dealing with Sensory Overload 37:46 Hyperfocus and Its Challenges 43:16 Effective Communication and Collaboration 50:40 Final Thoughts and Resources

    52 min

  3. FEB 16

    Episode 342: The SIMPLE Weekly Planning Method My ADHD Brain LOVES: Alastair Weekly Log

    Does your weekly planning routine usually fall apart by Monday afternoon? If you have a graveyard of half-filled planners and abandoned Notion dashboards, please hear me: it's not YOU. You just haven't found a system that works with your ADHD brain If you've tried every app, color-coded calendar, and 27-step workflow out there but still feel overwhelmed, this video is for you. Today, we're exploring the Alastair Weekly Log: a ridiculously simple, flexible planning method that uses just one piece of paper (or a notebook page) to give you a clear snapshot of your week. This isn't about rigid time-blocking or forecasting every minute of your day. Instead, it's a simple approach that helps you visualize your capacity, manage your energy, and start scheduling a reasonable amount for a human (not a robot) In this episode, you will discover: Why complex planning systems often fail our ADHD Brains The simple "split page" setup you can do in under 5 minutes How to use the "dot method" to handle tasks when life inevitably goes off the rails Why this visual approach helps curb over-scheduling 5 specific reasons this method is a game-changer for ADHD brains Work With Me: 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here Resources From This Episode: Get the Alastair Weekly Template Here My favorite Grid Notebook Check out the YouTube video here More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: Simplifying ADHD Planning 00:46 Introducing the Alistair Weekly Log 04:17 How to Set Up Your Weekly Log 07:51 Five Reasons to Love the Alistair Weekly Log 17:15 Weekly Review and Additional Tips 19:02 Conclusion and Next Steps

    21 min

  4. FEB 9

    Episode 341: The Zeigarnik Effect & ADHD: How to Stop Spinning on Unfinished Tasks

    👉 Discover Your ADHD Overwhelm Type - Free Quiz! In Episode 341 You Will Discover: The Science of "Sticky" Thoughts: What the Zeigarnik Effect is and why unfinished tasks take up twice as much memory space. The Two Types of Loops: How to distinguish between "trivial urgency" (the loops that don't matter) vs. the actual priorities that need a decision. Why We Avoid Closing Them: The link between open loops, perfectionism, and the fear of making the "wrong" decision. Four Actionable Ways to Effectively Close Your Loops: Clear your mind for greater presence, even on low energy days Work With Me: 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Understanding ADHD Overwhelm 01:09 Introduction to the Zeigarnik Effect 05:48 The Impact of Open Loops on ADHD Brains 08:38 Examples of Open Loops 17:27 Common Categories of Open Loops 21:54 Strategies to Close Open Loops 27:22 Final Takeaways and Resources

    30 min

  5. FEB 2

    Episode 340: The ADHD Low Energy Survival Guide: Your Wintering Toolkit

    In Episode 340 You Will Discover: How ADHD low energy is biological, not a discipline problem Ways to identify which low-energy phase you're in right now Simple, compassionate tools that match your actual capacity Work With Me: 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here Resources From This Episode: Learn about the Dopamine Menu here Episode 251: Delayed Sleep Phase Syndrome, Sleep Hygiene and ADHD Episode 327: ADHD Mental Fatigue or Resistance? Episode 284: Signs of ADHD Burnout + Tips to Rethink How You Work https://imbusybeingawesome.com/signs-adhd-burnout/ Find A Helpline (international crisis and support directory) https://findahelpline.com/ Favorite tools and products mentioned Heated blanket → https://amzn.to/4q2CYs7 Weighted blanket → https://amzn.to/3YJvsX0 Weighted eye mask → https://amzn.to/3LiglAK Brown noise machine → https://amzn.to/4axE5va Daylight lamp (10,000 lux) → https://amzn.to/3KLyiHV Research mentioned Research done in the Netherlands (ADHD and seasonal mood swings) → https://pubmed.ncbi.nlm.nih.gov/16458365/ Vitamin D information (NCCIH) → https://www.nccih.nih.gov/health/seasonal-affective-disorder Weighted blankets / deep pressure research → https://pmc.ncbi.nlm.nih.gov/articles/PMC7970589/ 2019 bright light therapy study → https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/ Additional Netherlands study reference (via Additude) → [https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/](https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/](https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/](https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/) More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Understanding Winter Energy Slumps  01:55 The Impact of Circadian Rhythms on ADHD  04:49 Strategies for Low Energy Phases  08:23 Phase One: 0% Effort Required  14:38 Phase Two: 5% Effort Required  21:30 Phase Three: Low Capacity, Some Functionality  26:11 Conclusion and Additional Resources

    30 min

  6. JAN 26

    Episode 339: Why Is Change So Hard? Especially With ADHD

    In Episode 339 You Will Discover: Three key reasons change is hard for ADHD brains A simple, step by step approach to make lasting change Actionable tips to incorporate these tools into your life today Work With Me: 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Join We're Busy Being Awesome (group coaching) 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here Resources From This Episode: Episode 172: Procrastination, ADHD, and The Intellectual Yes Gretchen Rubin's Abstainer vs Moderator Framework More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: The January Slump 00:42 Understanding Resistance and Growth 02:48 Why Growth Feels Uncomfortable 05:57 Facing Uncomfortable Truths 07:42 Identity Loss and Grief in Change 09:03 Biological Resistance to Change 11:16 Making Lasting Change: Full Body Yes 16:24 Choosing Your Approach: Gradual vs. All-In 25:44 Conclusion: Embrace the Discomfort

    28 min

  7. JAN 25 · BONUS

    January Didn't Go As Planned? Let's Reset With Q1 =2/1

    👉 Join We're Busy Being Awesome (group coaching) Do you want a do-over on the New Year's energy this year? If you found that January somehow got away from you, and your intentions to map out your goals derailed... SAME. I'm right there with you. Here is the truth: Transitions are incredibly hard for the ADHD brain. Moving from the chaos of the holidays into a high-pressure "New Year" is a massive transition that we often underestimate. So, I've decided that January was simply my "transition month." In this bonus episode you will discover: Why January feels so hard for ADHD brains The "Q1 = 2/1" mindset shift that gives you a fresh start How to use the "Word of the Year" as a decision-making anchor The "Good, Better, Best" goal framework to keep momentum without perfectionism One Tiny First Step: If the whole year feels too big right now, just ask yourself: What is one quality I want to cultivate in February? That's it. Start there. Ready for more support? If you want the accountability to actually stick with your plans this time, I'd love to have you in the January cohort of We're Busy Being Awesome. We kick off right at the start of our new Q1 (Jan 29th)! https://imbusybeingawesome.com/group Other Ways To Work With Paula: Discover Your ADHD Overwhelm Type - Free Quiz! Enroll in Overwhelm to Action - step by step course for ADHD Brains Learn more about private coaching here Join us in Overwhelm to Action here Resources From This Episode: Get your word of the year workbook here More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction and New Year's Reset 00:44 Reflecting on January's Challenges 03:14 Understanding ADHD and Transitions 04:24 Starting Fresh 05:49 Three Ways to Reset 09:13 Why Traditional Systems Fail ADHD Brains 10:05 Support and Coaching 15:05 Conclusion and Final Thoughts

    16 min

  8. JAN 19

    Episode 338: I Never Finish Anything! ADHD & the last 5%

    Ever find yourself 95% done with a task… and somehow still not finishing it? In this episode, we're talking about what I call the infinite 5% — that last little stretch of a project that somehow takes forever. We'll break down why this pattern shows up (especially for ADHD brains), what's actually going on when it feels impossible to cross the finish line, and two powerful mindset shifts that can help you finally finish — or give yourself permission to pause — without guilt or burnout. You'll learn: Why the last 5% of a task feels so hard to finish — and how ADHD brains get stuck in the "almost done" loop The five hidden challenges that make completing projects feel overwhelming (even when you're this close) Two ADHD-friendly ways to redefine what "done" really means — without relying on perfection or burnout Work With Me: 👉 Join We're Busy Being Awesome (group coaching) 👉 Discover Your ADHD Overwhelm Type - Free Quiz! 👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains 👉 Learn more about private coaching here 👉 Join us in Overwhelm to Action here More ADHD Resources: Discover my favorite ADHD resources Learn my Top 10 Tips to Work With Your ADHD Brain Access the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Free course: ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: The Infinite 5% 01:40 Understanding the Infinite 5% 02:19 Real-Life Examples of the Infinite 5% 04:34 Why the Last 5% is So Challenging 09:24 Perfectionism and the Expanding 5% 12:18 Redefining 'Done' 17:32 Practical Steps to Define 'Done' 19:22 Final Thoughts

    23 min
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About

How do I increase my productivity and decrease distractions? Is it possible to reclaim my time? How can I get more organized? And can I do it all with ADHD? Welcome to the I'm Busy Being Awesome Podcast, where we dive into each of these questions and so much more. Every week, life coach and ADHDer Paula Engebretson brings you her best strategies to boost your productivity, manage your time, get organized, and follow through on your goals. Whether you're a fellow ADHDer, you identify with ADHD tendencies, or you simply want to take your productivity to the next level, this podcast is for you. Are you busy being awesome?

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