A Solo Person's Guide to ADHD

Christine
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  • MENTAL HEALTH

A Solo Person’s Guide to ADHD is a podcast for adults with ADHD who are doing life without a built-in support system — no partner, no shared mental load, no automatic second brain. If you’re single, living alone, or functionally solo, ADHD hits differently. There’s no one reminding you to grab the thing, finish the form, or notice when you’re overwhelmed. Executive dysfunction doesn’t show up as chaos — it shows up as quiet overload, decision paralysis, and the constant feeling that something is wrong, even when you can’t explain what. This podcast isn’t about productivity hacks, motivation, or “finally getting your life together.” It’s about understanding what’s actually happening — where ADHD, solo living, and modern life collide — and learning how to build external support, structure, and safety on purpose. Hosted by Christine Dunning, a master certified life coach, musician, and late-diagnosed adult with ADHD, each episode offers reflection, language, and practical reframes to help you: stop blaming yourself for systems that were never designed for solo brainsidentify problems earlier, before burnout sets inbuild structures that work with ADHD instead of against itYou’re not broken. You’re not behind. You’re doing too much alone — and this podcast exists to name that, clearly and honestly. Want to connect? Find me on my website: www.twocatscoaching.com or email me at christine@twocatscoaching.com

  1. FEB 24

    The ASSAP Framework: A is for Anchoring and P is for Pace

    Making Life Easier Without Starting Over Again A Solo Person’s Guide to ADHD In this episode, we talk about what comes after Structure. If you’ve been following along, you already know: Overwhelm isn’t a motivation problem.Staying functional matters more than staying calm.Most frustration comes from solving the wrong problem.Now we address the part that keeps breaking for so many people: The reset cycle. The new planner. The new system. The new promise. And then—starting over again. This episode explains why that cycle is so exhausting, and how to stop living from zero. The Real Drain: Decision Fatigue It’s not laziness. It’s not lack of discipline. It’s decision load. When you live alone, you carry: Every micro-decisionEvery defaultEvery background choiceNo shared systems. No second brain. Anchor and Pace are the final pieces of the ASSAP framework that reduce that load. Anchor: Reducing Decision Friction Anchors are not rules. They’re defaults. Instead of: “I’ll decide in the moment.” You create: “When X happens, Y is already decided.” Examples: Keys always go in the same place.Same parking row at the grocery store.Low energy = no new projects.Avoidance = pause, not push.Anchors don’t remove freedom. They remove friction. And friction—not character—is what usually breaks systems. A Critical Clarifier Anchors are not hacks. If you try to apply them to emotionally loaded problems without doing Access, Security, and Structure first, they won’t hold. This episode explains why. Organization Isn’t the Goal — Retrieval Is A system works only if you can retrieve what you need under stress. Structure builds the container. Anchors make it usable. Pace: Continuity, Not Speed Pace is not about doing things faster. It’s about preventing resets. Monitoring is not anxiety. Monitoring is care. If you catch problems earlier than you used to, the system is working. Progress looks like: Fewer emergenciesSmaller correctionsLess starting overThe ASSAP Loop ASSAP isn’t linear. It’s a loop: Access – What feels off?Security – How do I keep my thinking online?Structure – What problem are we actually solving? Where does it live?Anchor – How do I reduce decision fatigue?Pace – Is this working? Do we need to loop?Smaller problems first. Lower stakes. Real feedback. That’s how change accumulates instead of resets. If This Feels Like Relief If these episodes have helped you understand why nothing else stuck, this work may be for you. I specialize in working with adults with ADHD—especially those who are single and carrying life without a built-in second brain. This podcast shares the framework. Coaching applies it to your real life. 🎁 Free Resource Download the free audio + visual map designed to help you stay steady when your thinking starts to spiral: 👉 https://twocatscoaching.com 💬 Coaching Learn more about working together: 👉 https://twocatscoaching.com/coaching 📬 Contact Website: https://twocatscoaching.com Email: christine@twocatscoaching.com Life doesn’t get easier because you try harder. It gets easier because fewer things need rescuing.

    15 min

  2. FEB 17

    The ASSAP Framework: S is for Structure

    Have you ever forgotten to pay a bill… paid the late fee… and then built an entire new budget system that still didn’t fix the problem? That’s not a motivation issue. It’s not a discipline issue. It’s a structure issue. In this episode, Christine Dunning introduces Structure — the second S in the ASSAP framework (Access, Security, Structure, Anchor, Pace). This is the step where you stop reacting and start asking a more useful question: What problem are we actually solving? When you live with ADHD — especially as a single adult without a “second brain” in the house — it’s easy to jump into action too fast. You organize. You reset. You declutter. You download apps. You build systems. And then it falls apart. Not because you failed — But because you solved the symptom instead of the source. In this episode, you’ll learn: Why overwhelm distorts your perception of what the problem isHow invisible cognitive load creates recurring breakdownsWhy small problems are better training grounds than big life resetsThe two core Structure questions that reduce mental loadHow clarity (not intensity) is what makes systems workA deeply personal story about misidentifying emotional needs — and what changed everythingStructure is not about doing more. It’s the final step before action — and it’s what makes action sustainable. If you’ve ever worked incredibly hard on the wrong solution, this episode will land. Free Resource If your thinking starts to wobble while you’re trying to sort things out, Christine has created a short, free audio + simple map to help you keep your thinking online during overwhelm. Find it at:  https://TwoCatsCoaching.com About Christine Christine Dunning is a Master Certified Life Coach and founder of Two Cats Coaching. She works with adults with ADHD — especially those living solo — who want to stay functional without constantly starting over. Coming Next: Episode 31: Anchor & Pace — Turning clarity into something that survives real life.

    17 min

  3. FEB 6

    The ASSAP Framework: S is for Security

    Why Overwhelm Isn’t a Motivation Problem ASSAP Framework: Security Being told to “just calm down” when you’re already overwhelmed doesn’t help—it usually makes things worse. Especially if you have ADHD. Especially if you’re doing life solo. In this episode, Christine breaks down why overwhelm is not a motivation issue or a character flaw. It’s a capacity problem—and treating it like anything else leads to shutdown, shame, and bad decisions. This is the second episode in a four-part series on the ASSAP Framework, focusing on Security: the ability to stay functional enough to think when your nervous system is activated. In this episode, you’ll hear: Why “trying harder” fails under overwhelm The difference between emotional awareness and emotional processing Why calming down is often impossible until understanding returns How ADHD overload shuts down working memory, attention, and decision-making What “security” actually means (and what it doesn’t) How to keep your thinking online without forcing calm Why shame is data—not a verdict A real-life tech meltdown story (and why it matters) Key reframes: Overwhelm is not laziness Shutdown is a nervous system response, not avoidance You don’t need calm—you need stability Progress looks like fewer destructive decisions, not emotional peace Security is about staying present, not fixing everything Where this fits in ASSAP: Access = clarifying what the real problem is Security = staying functional enough to think under stress If you spiral quickly, starting with Security is valid Structure comes after Access and Security—not before Christine also previews a short, low-pressure audio resource designed specifically for moments when your thinking starts to disappear—something to bridge Access and Security without asking you to fix anything. About the host: Christine Dunning is a Master Certified Life Coach and the owner of Two Cats Coaching. She works with adults who have ADHD—especially those who are single and carrying life without a built-in second brain. This podcast shares the thinking behind her coaching work, with practical reframes you can use in real life. Explore more: Listen to the full ASSAP series Find free resources and coaching at Two Cats Coaching Follow along on Facebook, Instagram, and Threads: @twocatscoachingReminder: You don’t need to calm down before you’re allowed to think. The goal isn’t calm—it’s support.

    18 min

  4. JAN 27

    When Everything Feels Wrong (But You Can’t Explain Why)

    Have you ever had a moment where everything feels wrong—but you can’t actually explain why? Nothing specific is broken. Nothing obvious is on fire. But you feel overwhelmed, stuck, or quietly panicked—and when you try to name the problem, your mind just goes blank. If you have ADHD, this experience is common. And if you’re single on top of that, it can feel even worse—because there’s no second brain around to help you sort things out. In this episode, Christine Dunning introduces Access, the first phase of The ASSAP Framework. Access is not about action, motivation, or fixing your life. It’s about learning how to enter a problem safely so you can understand what’s actually going on—before overwhelm takes over. What This Episode Is (and Is Not) This is not: a reseta productivity systema “try harder” plana self-optimization projectThis is: orientationperspectivelearning how to notice problems earlierreducing shame by understanding what’s structural—not personalLife has problems. That part is not optional. Access is about identifying them faster, with less panic, and more clarity. In this episode, you’ll learn: Why confusion does not mean something is wrong with youHow ADHD overwhelm collapses perspective and creates paralysisWhy symptoms (procrastination, messiness, brain fog) aren’t the causeHow being single removes the “second brain” most systems assume existsWhat Access really means—and why it comes before actionHow to start noticing problems without trying to solve themThe Three Access Questions You’ll be introduced to three simple orientation questions—not to answer yet, but to notice: What keeps breaking?What feels heavier than it should?What do you keep rebuilding from scratch?No fixing. No productivity. Just access. What’s Next In the next episode, we’ll move into Security—how to make this kind of thinking feel safe enough that you don’t shut down, burn out, or abandon it entirely. Because pushing harder isn’t the answer. Learning how to approach problems differently is. Don’t forget to rate and review! www.TwoCatsCoaching.com

    16 min

  5. 12/31/2025

    Reflections: An ADHD Way to Close the Year

    As the year winds down, many of us feel pressure to “figure it all out” before January arrives. For solo adults with ADHD, that pressure often turns into shame, burnout, and yet another attempt to completely reboot life. This episode offers something different. Christine guides you through a gentle, ADHD-friendly way to reflect on the year—without beating yourself up. You’ll learn how to notice what actually worked, what collapsed under stress, and where your life needs more support (not more willpower). This is a calm, grounding episode designed to help you close the year with clarity—and step into January without panic. In this episode, we cover: Why traditional year-end reflection often backfires for ADHD brainsThe “reboot cycle” and why it’s especially common for solo adultsA simple 3-question ADHD year review to gather insight without shameHow to sort what you learned into keep, reinforce, and releaseWhy constant restarts are clues—not failuresHow personal “self-isms” can act as anchors when things wobbleA new way to think about January that doesn’t involve transformation or hustle This episode is for you if: You feel behind heading into the new yearYou’re tired of resolutions that don’t stickYou live alone and carry all the responsibility yourselfYou want support systems—not another fresh start✨ January is about building support, not trying harder. If this episode resonated, please consider rating and reviewing the podcast, sharing it with a friend, or subscribing so you don’t miss what’s coming next. Download the Companion Worksheet This episode pairs with a free, ADHD-friendly worksheet to help you: Reflect without shameIdentify what actually workedSort what to keep, reinforce, or releaseChoose one anchor sentence for the new yearWant other worksheets?  Check them out here!

    23 min

  6. 12/24/2025

    Selfisms: Elevator Pitches for Your Life

    What if you didn’t need resolutions, vision boards, or a “word of the year” to move forward? In this episode, Christine introduces Selfisms — short, personal belief statements that act like mental shortcuts for decision-making, social situations, and overwhelm. Think: small rules you already live by… just made intentional. If you know what an elevator pitch is – it’s like that, but not necessarily for your business. Christine kicks things off with a Broadway story that includes an unexpected encounter with Lin-Manuel Miranda, then breaks down how Selfisms helped her freeze less, decide faster, and show up more confidently — long before she ever knew she had ADHD. This episode is especially for solo adults with ADHD who are tired of constantly reinventing the wheel every time life throws a decision their way. In This Episode, We Cover: What a Selfism is (and what it is not)Why Selfisms work better than resolutions for ADHD brainsHow Selfisms reduce overwhelm, anxiety, and decision fatigueReal-life examples from:Teaching and educationJob interviewsSocial situations (including celebrity encounters 👀)How to spot Selfisms you’re already usingHow to write your own so they sound like you, not a memeWhere to keep them so they’re actually usefulWhy Selfisms can evolve as you doWhy Selfisms Are ADHD-Friendly Selfisms help because they: Reduce mental loadEliminate “start from scratch” decisionsAct as built-in scripts for sticky momentsCreate consistency without rigidityLower anxiety in social and professional situationsThey’re not about perfection — they’re about making life easier for Future You. Mentioned in This Episode: Broadway culture & theater peopleMusic teaching philosophy & classroom decision-makingJob interviews and values-based alignmentThe upcoming ASSAP for ADHD framework:AccessSecurityStructureActionPace(More on ASSAP coming in January!) Next Up: Next week’s episode focuses on reflection, rebooting, and intentional transitions, and how Selfisms can support you during reset seasons — whenever your reset happens. Let’s Stay Connected Subscribe on YouTube: A Solo Person’s Guide to ADHDListen on your favorite podcast appVisit: www.twocatscoaching.comWant my freebies? Click hereLike, share, and comment — it truly helps the show growAnd if you’re navigating life solo with ADHD and want one-on-one support? Christine’s here. This is what she does. You aren’t broken. You aren’t behind. And you’re not as alone as you think.

    17 min

  7. 12/21/2025

    Too Much, Too Fast: Why the Holidays Drain Solo ADHD Adults

    If the holidays make you feel tired, frazzled, overstimulated, or “just done” before December even really begins — you’re not alone, and you’re definitely not broken. This episode breaks down why the holiday season hits solo ADHD adults so much harder. From sensory overload to time compression, emotional intensity to financial pressure, we take a compassionate, nervous-system-first look at what’s really going on in your brain and body. This is not the logistics episode (that’s Episodes 22 & 24). This is the ADHD nervous system episode — the “why this season drains you before you do anything” episode. You’re not weak. You’re overloaded. And today, we talk about why… and what to do about it. What We Explore in This Episode: 1️⃣ The Invisible Solo Load What it means to produce “a Broadway show with a cast of one”Why ADHD brains burn more energy per stepHow the financial burden of gift-giving hits single adults harder⭐ Gentle solution: Set a gift rule this year to protect your budget + sanity2️⃣ Sensory Overload Everywhere Crowded stores, flashing lights, noise, scents — the December sensory buffet ⭐ Gentle solution: Shop at low-sensory times + use headphones/earplugs/curbside pickup3️⃣ Emotional Intensity & Holiday Landmines Nostalgia, grief, comparison, and pressure to be “on”Why ADHD emotion centers run hot⭐ Gentle solution: Create a grounding ritual (30 seconds counts!)4️⃣ Time Compression (aka The Holiday Speed Run) The entire season crammed into 3–6 weeksWhy pace changes wipe out ADHD energy⭐ Gentle solution: Protect ONE routine this month5️⃣ Decision Fatigue Why December becomes one giant bowl of decision soupHow choices drain your brain before you start doing anything⭐ Gentle solution: Use “decision defaults” to simplify everything6️⃣ The Holiday Energy Mismatch Holiday energy = FAST + LOUD + CONSTANTADHD energy = uneven + sensitiveSolo energy = “I am the whole team”You’re not the mismatch — the season is mismatched to YOU7️⃣ Compassionate Reframe “You’re not exhausted because you’re weak or unprepared. You’re exhausted because the season triggers every ADHD lever at once — and you’re carrying it alone.” Key Takeaway You’re not failing. You’re not behind. Your holiday exhaustion is predictable, understandable, and fixable when you stop blaming yourself and start understanding your nervous system. Links Mentioned Episode 22: Holiday To-Do ListsEpisode 24: Holiday Hacks + AI HelpersWant More? Subscribe to A Solo Person’s Guide to ADHD on your favorite platform. Follow Christine: Website: TwoCatsCoaching.comPodcast on YouTube: A Solo Person’s Guide to ADHDSocials: @TwoCatsCoachingFreebies? Click here

    17 min

  8. 12/09/2025

    “Hacks for the Holidays… and How AI Can Save Your Sanity”

    If the holidays feel like a group project you didn’t sign up for, today’s episode is for you. In Episode 24, we’re ditching “Pinterest perfect” and aiming for possible. ADHD brains + solo living + December = a lot. So here’s an episode full of shortcuts, hacks, permission slips, and some AI magic to make the season lighter. 🎁 What We Cover in This Episode ❤️ Part 1: 17 ADHD-Friendly Holiday Hacks From gifting shortcuts to décor minimalism to surviving grocery stores, you’ll learn: How to pick ONE universal gift for half your listWhy experiences beat stuff (especially for kids!)The magic of a gift drawerWhy gift cards absolutely count as giftsHow to decorate using just ONE binHosting tricks that take 10 minutesWhy multitasking will make you cry (and what to do instead)🤖 Part 2: Let AI Carry Half the Load Perfect for ADHD brains that are done for the year. We talk about using AI for: Holiday card messagesWriting polite declines and boundary scriptsGift planning and kid-specific ideasMeal planning and grocery listsTravel prep checklistsFocus, timers, and prioritizingTurning your brain dump into an organized plan📘 Part 3: Easy, ADHD-Friendly AI Primer Learn how to: Think of AI like your enthusiastic checklist-loving internPick ONE AI tool based on what you already useWrite prompts using Christine’s simple formulaAsk AI to plan events, meals, holidays, and moreUse tone, role-assignment, and details to get better resultsIncludes a full example prompt for planning a cozy six-person holiday dinner! ✨ Key Takeaways Holiday success has NOTHING to do with how “magical” things lookFewer decisions = a calmer ADHD brainYou can absolutely opt OUT of anything that drains youAI can help you write, plan, organize, and breatheYou don’t have to suffer your way through December💛 About Your Host I’m Christine Dunning, Master Certified Life Coach and your guide through the wild, wonderful world of ADHD solo living. If this episode helped you, please leave a rating or review — it truly helps! Find me at twocatscoaching.com!  Want some freebies? Click here

    25 min
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About

A Solo Person’s Guide to ADHD is a podcast for adults with ADHD who are doing life without a built-in support system — no partner, no shared mental load, no automatic second brain. If you’re single, living alone, or functionally solo, ADHD hits differently. There’s no one reminding you to grab the thing, finish the form, or notice when you’re overwhelmed. Executive dysfunction doesn’t show up as chaos — it shows up as quiet overload, decision paralysis, and the constant feeling that something is wrong, even when you can’t explain what. This podcast isn’t about productivity hacks, motivation, or “finally getting your life together.” It’s about understanding what’s actually happening — where ADHD, solo living, and modern life collide — and learning how to build external support, structure, and safety on purpose. Hosted by Christine Dunning, a master certified life coach, musician, and late-diagnosed adult with ADHD, each episode offers reflection, language, and practical reframes to help you: stop blaming yourself for systems that were never designed for solo brainsidentify problems earlier, before burnout sets inbuild structures that work with ADHD instead of against itYou’re not broken. You’re not behind. You’re doing too much alone — and this podcast exists to name that, clearly and honestly. Want to connect? Find me on my website: www.twocatscoaching.com or email me at christine@twocatscoaching.com

Information

  • Creator
    Christine
  • Years Active
    2025 - 2026
  • Episodes
    31
  • Rating
    Explicit
  • Copyright
    © 2026 A Solo Person's Guide to ADHD
  • Show Website
    A Solo Person's Guide to ADHD