Learn to Thrive with ADHD Podcast

Mande John
  • 4.7 (3)
  • MENTAL HEALTH
  • UPDATED WEEKLY

Welcome to the Learn to Thrive with ADHD Podcast. This is the show for you if you’re an adult with ADHD or ADHD-like symptoms and you need help. Do you feel like your symptoms are holding you back from reaching your full potential? Are you frustrated, unmotivated and overwhelmed?    Many people aren’t aware that ADHD coaching is even an option. Perhaps you are newly diagnosed, or not diagnosed, but you check all the boxes and you’re finding it difficult to cope in certain areas of your life. Host, Mande John and ADHD coach, is here to help. Each week, you’ll get solutions and practical advice to navigate ADHD symptoms and live a productive life.   On the podcast, you’ll hear from coaches and clients who share real-world applications, tools, and resources that you can apply to your own life. We can be creatives, entrepreneurs, or multi-passionate people, and not know how to organize our ideas, or even how to take action on them. With Mande John as your guide in the area of ADHD coaching, she’ll show you how to transform your life when you apply the tools to help you be more focused, less overwhelmed, and be a person that commits and stays the course. Are you ready for a life-changing experience? Let’s go!  

  1. 5D AGO

    Ep 121 - ADHD Emotional Regulation: From Spiral to Self-Compassion

    Are your feelings so raw lately that even small things feel like the weight of the world? Do you spiral from "this is hard" to "I can't handle my life" in about three seconds? What if the problem isn't that you have too many feelings - it's that you don't know what to do with them once they show up? In this episode of Learn to Thrive with ADHD, Coach Mande John shares the mental models from CBT and coaching that help her navigate raw feelings without letting them turn into full-body, full-brain spirals. She breaks down a simple framework ADHD brains can actually use when overwhelmed, grieving, stressed, or activated. In this episode, we discuss: Why ADHD brains move quickly from one thought to a whole story (and from that story to real feelings in the body)How the spiral works: from "this is a lot" to "I can't handle my life" to "I'm failing" to "I will always be this way"Why we're not just feeling what happened today - we're feeling today PLUS years of shame and painful memoriesThe second layer of suffering: judging ourselves for having the original feelingThe simple model: Circumstance → Thought → Feeling → Action → Result (and why this matters for ADHD)How to catch a "hot thought" - the thought that carries the emotional chargeWhy broad, absolute words (always, never, everyone, nothing) are clues you're in a spiralThe power of naming the feeling (not explaining the situation, not telling the story)Why ADHD feelings often come tangled together (anger with hurt underneath, "lazy" with overwhelm underneath)Mande's personal example: catching anxiety in real-time when her child flew alone for the first timeThe compassionate thought ladder: moving one rung at a time to the next believable thought (not toxic positivity)Why fake positive thoughts don't work for ADHD brains (we're too smart for that)The "kindest minimum" question: What is the smallest step I can take right now that still supports me?How to interrupt all-or-nothing thinking (full workout or nothing, clean the whole room or pick up nothing)Why allowing yourself to be supported is also self-compassionThe 6-question Spiral to Self-Compassion Reset you can use in real timeMande shares vulnerable personal stories about her recent season of raw feelings - including losing her dog and navigating her child's first solo flight - and exactly how she used these tools to come back to herself sooner. Key Takeaway: Self-compassion is telling yourself the truth without being mean. Raw feelings are not a failure. Spiraling does not mean you're broken. The goal is not to become perfectly calm - it's to notice sooner, soften sooner, and stop making every hard moment mean something terrible about who you are. The win is coming back to yourself faster. Resources Mentioned: 📖 Book: Feeling Good by Dr. David Burns (upcoming episode)Weekly ADHD Newsletter: learntothrivewithadhd.com/weeklyInstagram: @learntothrivewithadhdReady to build self-compassion practices that work with your ADHD brain? Book a free coaching consultation with Coach Mande at learntothrivewithadhd.com/services #ADHD #ADHDPodcast #SelfCompassion #EmotionalRegulation #ADHDCoaching #MentalHealth #CBT #ADHDSupport #Neurodiversity #ADHDSpiral Click here for full show notes Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

    28 min

  2. MAY 14

    Ep 120 - Atomic Habits for ADHD: How to Build Habits That Actually Stick

    Are you exhausted from trying to build habits that never stick? Do you know exactly what you should be doing but still struggle to follow through consistently? What if the problem isn't that you lack discipline - it's that traditional habit-building advice doesn't account for how ADHD brains actually work? In this episode of Learn to Thrive with ADHD, Coach Mande John breaks down Atomic Habits by James Clear through an ADHD lens. She explains why small changes repeated over time can be transformational for ADHD brains - and how to build habits that reduce executive function load instead of relying on willpower alone. In this episode, we discuss: Why ADHD makes consistency hard: executive function affects starting, remembering, prioritizing, shifting attention, and tolerating boredomHow habits reduce the executive function load required to do supportive behaviorsThe keystone habit concept: choosing the one habit that makes multiple other things easierWhy trying to fix everything at once usually doesn't last (and what to do instead)Starting smaller than you think you need to: why small habits are easier to start, repeat, and return to after interruptionThe 4-part habit framework from Atomic Habits: cue, craving, response, rewardHow to troubleshoot habits instead of blaming yourself when they don't stickWhy "Is the cue strong enough?" is a better question than "Why can't I ever get it together?"Using environment to make cues visible and obvious (out of sight = out of mind for ADHD)How external support like tracking, reminders, calendars, and accountability helps habits stickWhy habits need to feel satisfying and rewarding to last (especially with ADHD)The 2-minute rule: making habits so easy to begin that your brain doesn't resistWhy the hardest part isn't the habit itself - it's getting started (activation energy)The timeline question: why it may take longer for ADHD brains to build habits (and why that doesn't mean you're failing)Why slow progress is still progress and needing more support doesn't make the habit less realMande shares personal examples including how her keystone habit of planning on Google Calendar took two years to solidify - and why that's still a win. She explains why small habits aren't about being unambitious; they're about lowering the barrier to entry so the pattern can actually form. Key Takeaway: Habits aren't about becoming perfect. They're about making life more doable. When something becomes habitual, there's less friction, less debate, less starting from scratch. You're no longer depending entirely on your most effortful brain functions to get through daily life. Don't dismiss a system just because it looks simple. Don't assume something isn't working just because it's taking longer than you hoped. The goal is to build systems that make your life easier to follow through on. Resources Mentioned: 📖 Book: Atomic Habits by James ClearWeekly ADHD Newsletter: learntothrivewithadhd.com/weeklyInstagram: @learntothrivewithadhdReady to build habits that actually work with your ADHD brain? Book a free coaching consultation with Coach Mande at learntothrivewithadhd.com/services #ADHD #ADHDPodcast #AtomicHabits #ADHDHabits #ADHDCoaching #HabitBuilding #ADHDSupport #Neurodiversity #ExecutiveFunction #ADHDProductivity Click here for full show notes Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

    30 min

  3. APR 23

    Ep 119: Standards, Not Shame: The ADHD Way to Reach Your Potential

    Are you exhausted from the cycle of setting a standard, missing it once, and labeling yourself a failure? Do you push harder in unsustainable ways or quit completely when shame shows up? What if the problem isn't that you lack discipline - it's that your ADHD brain turns every standard into an all-or-nothing trap? In this episode of Learn to Thrive with ADHD, Coach Mande John breaks down why traditional standards don't work for ADHD brains — and what to do instead. She shares how to build flexible, sustainable standards that guide you instead of judging you. In this episode, we discuss: Why ADHD turns standards into all-or-nothing thinking (and how to stop it)The critical difference between values (your deeper why) and standards (your measurable actions)How to know your standards are being violated: when you get upset or angryWhy measurable standards matter: if your brain can't track it, you'll feel like you're failing even when you're tryingThe all-or-nothing trap: when one miss becomes "I failed completely"How shame shows up and makes you either push harder unsustainably or disconnect and quitBuilding flexible standards with minimum, target, and maximum ranges for different capacity weeksWhy minimum isn't "I'll try" — it's a specific floor you can hit even on hard weeksThe review → revise → recommit cycle for getting back on track without shameThe one rule that keeps you engaged: every minute is a restart (no waiting for Monday)How comparison sabotages your standards (what you see vs. what is)Reality check questions: Do I have time? Support? Is this a minimum, normal, or maximum season?Why celebrating progress isn't fluff — it's how you build momentum and evidence that your effort mattersRedefining wins: starting, doing the minimum, finishing one piece, coming back after you driftMande shares real examples including her 30-minute daily cleaning standard that isn't perfect but is consistent, and how people at her gym simply see working out as "who they are" — not something they force. She explains why rigid standards make you more likely to quit, while flexible standards make you more likely to continue. Key Takeaway: Standards are guideposts, not judgments. They help you stay pointed where you want to go. One miss is data — information about what got in the way (sleep, stress, overwhelm, planning, emotions, capacity). Use it to adjust, not to judge yourself. The skill you're building isn't "never drift" — it's "notice and correct." The win is how fast you come back. Resources Mentioned: Episode on "Your Perfect Week" (referenced)Weekly ADHD Newsletter: learntothrivewithadhd.com/weeklyInstagram: @learntothrivewithadhdConnect with Mande:  Learn more about private coaching with Mande: https://learntothrivewithadhd.com/services/  Free Resources: https://learntothrivewithadhd.com/freeresources/  Website: https://www.learntothrivewithadhd.com/  LinkTree: https://linktr.ee/learntothrivewithadhd  Instagram: https://www.instagram.com/learntothrivewithadhd/  Facebook: https://www.facebook.com/learntothrivewithadhd/ #ADHD #ADHDPodcast #ADHDStandards #ADHDCoaching #SelfCompassion #MentalHealth #PersonalDevelopment #LearnToThrive #ADHDSupport #Neurodiversity #ADHDConsistency Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

    18 min

  4. APR 9

    Ep 118: ADHD Productivity When You’re Exhausted - A Better Way

    Are you exhausted from trying to keep everything going - even when you have nothing left? Do you push through until you crash, or shut down completely when overwhelmed? What if there's a better way to navigate ADHD productivity when you're running on empty? In this episode of Learn to Thrive with ADHD, Coach Mande shares her personal experience from the past month - a fall, a black eye, a terrifying dog emergency, and unexpected responsibilities that all stacked at once. She walks you through exactly how she stayed connected to what mattered without burning out completely. In this episode, we discuss: The Pause → Review → Revise → Recommit framework for navigating overwhelming seasons with ADHDWhy the all-or-nothing approach (push through everything OR shut down completely) doesn't work for ADHD brainsThe one question that changes everything when you're drained: "What can I do right now?"How Pause + Anchor creates a sustainable rhythm for low-capacity daysSpoon Theory: understanding why you're not broken — you're just out of energyThe ebb and flow of ADHD productivity: on fire vs. crawling (and why both seasons are normal)The staircase analogy: why sitting on a step is still progress, not failureHow to hold space for what matters without forcing yourself to do everythingReal-life example: how Mande moved through the day her dog had an emergencyThe simple check-in that keeps you connected to yourself: "What did I do today, and what felt good?"Mande shares how she made the decision to shift her podcast and YouTube schedule from weekly to bi-weekly - not as a failure, but as a strategic choice that honored her actual capacity. She also reveals what she does with her coaching clients when they're maxed out: she pulls back with them, focuses on what's right in front of them, and holds their bigger goals until they have capacity again. Key Takeaway: Small actions count. You don't need to do everything, and you don't need to be consistent in the way you think you "should" be. Pause, notice what you have capacity for, and take the next step that's actually available. Progress doesn't always look like constant movement. Sometimes it looks like slowing down. Sometimes it looks like resting. All of it counts. Resources Mentioned: Weekly ADHD Newsletter: learntothrivewithadhd.com/weeklyInstagram: @learntothrivewithadhdReady to build ADHD strategies that work with your actual energy levels? Book a free coaching consultation with Coach Mande at learntothrivewithadhd.com/services #ADHD #ADHDPodcast #ADHDProductivity #ADHDCoaching #SelfCompassion #MentalHealth #PersonalDevelopment #LearnToThrive #ADHDSupport #Neurodiversity #SpoonTheory #ADHDBurnout Click here for full show notes Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

    15 min

  5. FEB 12

    Ep 117: Executive Function Skill #9 Impulse Control

    In this eye-opening episode of our executive function series, I reveal the truth about impulse control - and why hitting snooze, interrupting people, or buying things you didn't plan to isn't about willpower or character flaws. Your brain just moves faster than your awareness can catch it. 📌 Key Topics: Why impulse control struggles happen so fast you don't catch them until AFTERHow my husband and I ended up $90,000 in debt (and the system that finally worked)The difference between motivation problems and impulse control challengesUnderstanding emotional impulsivity: why reactions come before awarenessThe mistake of going straight from reacting to self-criticism (and what to do instead)Creating physical cues and systems that work WITH your ADHD brain🗣️ Featured Quote: "Impulse control isn't about stopping impulses. It's about learning how to work with them. Sometimes the pause comes after the action. Then it moves to during, and eventually, sometimes it shows up before. Progress is better than perfection. One pause at a time." 💡 Strategy Breakdown: The shopping cart pause technique: add items, close the window, wait 1-2 daysThe fridge check-in system: turn standing there into a moment of awarenessPhysical cues for interrupting (inspired by first graders—yes, really!)Self-soothing BEFORE self-criticism so your nervous system can actually learnPre-programming reactions by asking "who do I want to be in that moment?"Using reflection (not judgment) to build skills over time🔬 The Science: Research shows people with ADHD are about 15 times more impatient, 8 times more likely to be quick to anger, and 10 times more likely to lose their temper. This isn't about character—it's emotional dysregulation that needs support, not shame. 🎯 Real Examples: Impulsive spending, emotional eating, task-switching at work, blurting things out, hitting snooze, and yelling at kids (and how I finally stopped). 🔑 Key Takeaway: Impulse control struggles are often mistaken for motivation problems. Most people listening are highly motivated—the issue is regulating behavior in the moment, especially when discomfort shows up. Awareness after the fact still counts. That's where change starts. Connect with Mande:  Learn more about private coaching with Mande: https://learntothrivewithadhd.com/services/  Free Resources: https://learntothrivewithadhd.com/freeresources/  Website: https://www.learntothrivewithadhd.com/  LinkTree: https://linktr.ee/learntothrivewithadhd  Instagram: https://www.instagram.com/learntothrivewithadhd/  Facebook: https://www.facebook.com/learntothrivewithadhd/ #executivefunctions #adhd #impulsecontrol #adhdsupport #adhdstrategies #adhdcommunity #emotionalregulation #adhdawareness #neurodivergent #adhdtools Click here for full show notes. Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

    15 min

  6. FEB 5

    Ep 116: Meditations for Mortals Explained for ADHD Brains

    Have you been putting your life on hold — waiting until things calm down, waiting until you're caught up, waiting until you finally "have it together"? What if the wait is the problem? In this episode, Coach Mande breaks down the most powerful ideas from Meditations for Mortals by Oliver Burkeman — and shows you exactly why they hit different for ADHD brains. This isn't about adding more to your plate. It's about finally giving yourself permission to stop striving and start living — right now, exactly as you are. In this episode, we discuss: Why letting go of perfection isn't giving up — it's actually the doorway to moving forward againThe "just do it once" reframe that takes all the pressure off startingHow waiting to "catch up" before living keeps you trapped in a cycle that never endsThe truth about focused energy: most humans (ADHD brains especially) only have 3–4 productive hours a day — and why that's not a flawWhat "brain dead activities" are and how sorting your tasks this way changes everythingWhy peace doesn't have to be the finish line — it can be your starting pointHow letting other people have their own feelings is one of the most freeing things you can do (and why ADHD brains struggle with this)The magic of small completions — and how finishing things imperfectly actually builds momentum and trust with yourselfWhy you don't have to read the whole book to benefit — just one or two shifts can change your entire dayMande shares how this book gave her personal permission to stop demanding the impossible from herself, why these ideas work so well for ADHD brains, and the way each concept connects to the shame cycles and self-negotiation so many of us know all too well. She also unpacks the important nuance: this isn't about becoming perfectly organized or productive all day. It's about working with your natural energy, releasing over-responsibility for others, and letting small completions quietly build your confidence — one tiny step at a time. Key Takeaway: You're not behind. You don't have to wait to start living. Burkeman's ideas remind us that loosening our grip on perfection isn't failure — it's freedom. For ADHD brains, that single shift can open the door to everything else. Resources Mentioned: 📖 Book: Meditations for Mortals by Oliver Burkeman (available on Audible — approximately 4 hours)Instagram: @learntothrivewithadhdWeekly ADHD Newsletter: learntothrivewithadhd.com/weeklyReady to start working with your ADHD brain instead of against it? Book a free coaching consultation with Coach Mande at learntothrivewithadhd.com/services #ADHD #ADHDPodcast #ADHDMotivation #ADHDCoaching #SelfCompassion #MentalHealth #PersonalDevelopment #LearnToThrive #ADHDSupport #Neurodiversity #BookReview #ADHDBooks #LetGoOfPerfection #ADHDStrategies Click here for full show notes Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

    10 min

  7. JAN 29

    Ep 115: ADHD-Friendly Motivation: One Question That Changes Your Day

    Are you exhausted from negotiating with yourself all day long—about getting out of bed, doing the task, starting the project, or eating the thing? Do you wish motivation felt less like pressure and more like support? In this solo episode, Coach Mande shares one simple question that transforms how ADHD brains navigate daily motivation: "What would make me most proud in this moment?" In this episode, we discuss: The one question that reduces friction and makes hard tasks suddenly feel doableWhy "just do it" doesn't work for ADHD brains (and what works instead)How to stop the exhausting mental tug-of-war that happens before every taskThe surprising truth: sometimes the answer to the question is REST (and why that's completely valid)How this practice invites you into alignment with who you want to be—moment by moment—without shame or pressureWhy this question helps you move from constant self-negotiation to clarity and actionPractical ways to remember the practice (using emotions as cues, making it visible, building it into your day)How small, consistent choices stack up over time to create real momentumWhy you don't have to do this perfectly or every day—and why that's the entire pointMande shares how she stumbled onto this question while working with a client, why it works so well for ADHD brains, and the cumulative effect it's had on her own life. She also unpacks the important nuance: this isn't about productivity. It's about honesty, self-trust, and making choices that gently move you toward who you want to be. Sometimes that's action. Sometimes that's rest. Both count. Key Takeaway: Motivation doesn't have to feel harsh. This one question creates space for compassionate self-coaching that actually works—without adding another "should" to your list. When you ask yourself what would make you most proud in this moment, you're practicing honesty, building self-trust, and making choices that align with your values. Resources Mentioned: FREE downloadable guide: Reflective questions + printable at learntothrivewithadhd.com/proudInstagram post to save and share: @learntothrivewithadhdWeekly ADHD Newsletter: learntothrivewithadhd.com/weeklyReady to lower friction and make ADHD easier? Book a free coaching consultation with Coach Mande at learntothrivewithadhd.com/services #ADHD #ADHDPodcast #ADHDMotivation #ADHDCoaching #SelfCompassion #MentalHealth #PersonalDevelopment #LearnToThrive #ADHDSupport #Neurodiversity Click here for full show notes Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

    7 min

  8. JAN 22

    Ep 114: Emotional Maturity Is a Skill - Especially for ADHD Brains

    Are you struggling with emotional reactions that surprise even you? Do certain people or situations consistently set you off, and you wish they didn't? In this solo episode, Coach Mande dives deep into one of the most overlooked aspects of ADHD success: emotional maturity - and why it's a set of learnable skills that can transform your life. In this episode, we discuss: What emotional maturity actually is (and why it's NOT about being calm all the time or never reacting)The surprising research on ADHD and emotional development delays—and why you're not behind, you're just on a different timelineHow to recognize the difference between "emotional childhood" (reacting from old patterns) and "emotional adulthood" (responding with intention)Why your parenting struggles might actually be about YOUR emotional maturity, not your child's behaviorThe truth about growing up with emotional chaos—and how to break the cycle without blameThe E.A.S.Y. Framework for building emotional maturity with ADHD: Evaluate: Understanding yourself without judgmentAwareness: Noticing thoughts, feelings, and patterns so you can respond instead of reactSystems & Skills: Supporting yourself with practical tools and emotional regulation strategiesYou Show Up: Taking imperfect action and building maturity through consistency, not perfectionHow building emotional maturity reduces avoidance, rejection sensitivity, spiraling, and people-pleasing—while increasing self-trust and intentional livingMande shares personal moments where she's shown great emotional maturity and moments where she definitely hasn't—and why that's completely normal for ADHD brains. She also unpacks groundbreaking research from Frontiers in Human Neuroscience showing that children with ADHD consistently perform emotionally like peers 1-3 years younger, and what that means for adults navigating relationships, parenting, and personal growth. Key Takeaway: You're not broken. You're not behind. You're learning skills most people were never taught. Emotional maturity grows when you make small choices that support your future self—and you can step into emotional adulthood at any age. Resources Mentioned: Dr. Russell Barkley's research on ADHD emotional delaysStudy from Frontiers in Human Neuroscience (500+ children with ADHD)Episode 110: Full E.A.S.Y. Framework deep diveWeekly ADHD Newsletter: learntothrivewithadhd.com/weeklyReady to build emotional maturity and make ADHD easier? Book a free coaching consultation with Coach Mande at learntothrivewithadhd.com/services #ADHD #ADHDPodcast #EmotionalMaturity #ADHDCoaching #EmotionalRegulation #MentalHealth #PersonalDevelopment #LearnToThrive #ADHDSupport #Neurodiversity Click here for full show notes Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

    10 min
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Ratings & Reviews

4.7
out of 5
3 Ratings

About

Welcome to the Learn to Thrive with ADHD Podcast. This is the show for you if you’re an adult with ADHD or ADHD-like symptoms and you need help. Do you feel like your symptoms are holding you back from reaching your full potential? Are you frustrated, unmotivated and overwhelmed?    Many people aren’t aware that ADHD coaching is even an option. Perhaps you are newly diagnosed, or not diagnosed, but you check all the boxes and you’re finding it difficult to cope in certain areas of your life. Host, Mande John and ADHD coach, is here to help. Each week, you’ll get solutions and practical advice to navigate ADHD symptoms and live a productive life.   On the podcast, you’ll hear from coaches and clients who share real-world applications, tools, and resources that you can apply to your own life. We can be creatives, entrepreneurs, or multi-passionate people, and not know how to organize our ideas, or even how to take action on them. With Mande John as your guide in the area of ADHD coaching, she’ll show you how to transform your life when you apply the tools to help you be more focused, less overwhelmed, and be a person that commits and stays the course. Are you ready for a life-changing experience? Let’s go!  

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