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. 1d ago

    Ep 127 - ADHD and the Someday Trap: Stop Waiting for the Perfect Time

    We all have a "someday" list — the things we keep telling ourselves we'll get to once life calms down, once we're more confident, once we finally get our act together. But what if that perfect time never actually comes? In this episode, Coach Mande John explores the Someday Trap and why it's so convincing for ADHD brains. Someday feels safe. It doesn't ask anything of us today. But the longer we wait, the more life keeps moving without our participation — and waiting doesn't just delay the outcome, it delays everything we would have learned by trying. Mande walks through why ADHD adults are especially prone to this pattern (hint: it's not a discipline problem), the real costs of waiting, and how to tell the difference between a wise, intentional pause and an indefinite delay that just quietly floats. You'll walk away with a simple reframe: instead of waiting for the perfect time, find the next step. ✅ Why "someday" sounds reasonable but keeps everything important on hold  ✅ The 4000 Weeks perspective and why it's clarifying, not overwhelming  ✅ How waiting protects you from discomfort now — and adds regret later  ✅ Why motivation was never meant to carry the whole thing  ✅ How to shrink big, vague goals into one small, doable next step  ✅ Permission to ask for support without earning it first 🎧 Listen on your favorite podcast platform or watch on YouTube. 📬 Subscribe to the weekly newsletter: www.learntothrivewithadhd.com/weekly 💼 Work with Mande: www.learntothrivewithadhd.com/services #adhdcoach #adhdcoaching #adultadhd #adultadd #adhdhelp Click here for show note. Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

  2. Jul 9

    Ep 126 - Feeling Good for ADHD: Executive Function Meets Mind Management

    Today we're talking about Feeling Good by Dr. David Burns — the book that changed my life in my 20s, and one I've gifted over 100 times. It's not just for depression and anxiety; the concepts in it are now central to how I coach people with ADHD. ADHD doesn't just affect what we do — it affects how we feel about what we do, and the stories we tell ourselves when we forget something, procrastinate, or fall off a routine. In this episode, I walk through the most common thought distortions I see in ADHD brains, and a simple technique for catching and reframing them before they turn into shame. ✅ Why the thought matters as much as the task  ✅ The 7 cognitive distortions that show up most with ADHD  ✅ The Triple Column Technique for reframing a negative thought  ✅ Why action — even small action — changes your mood  ✅ How to build habits that survive your worst days, not just your best ones 🎁 Grab the free ADHD Thought Reset Guide: https://learntothrivewithadhd.com/reset #adhdcoach #adhdcoaching #adultadhd #adultadd #adhdhelp Click here for show note. Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

  3. Jul 2

    Ep 125 - Executive Function Series #10 Goal Sustainability Finish What You Start

    Starting goals isn't the problem for ADHD brains — sustaining them is. The excitement fades, life gets busy, and suddenly we're asking ourselves why we can never stay consistent. Sound familiar? In this episode of the executive function series, Coach Mande John breaks down the real reason goals fade for ADHD adults — and how to build systems that actually last. This isn't about becoming more disciplined. It's about building a different approach that works with your brain instead of against it. In this episode you'll learn: Why inconsistency is a neurological pattern, not a character flawHow the motivation cycle works for ADHD brains — and why it always runs outWhy goals built on shame and pressure rarely lastHow to make goals smaller, more flexible, and easier to startThe role of external systems, accountability, and body doubling in sustainabilityHow to restart after setbacks without shame or spiralingWhy celebrating small wins matters more than you think Sustainable growth with ADHD is possible — it just looks different than we were taught. And that's okay. 🔗 Join the weekly email list: learntothrivewithadhd.com/weekly #adhdcoach #adhdcoaching #adultadhd #adultadd #adhdhelp #adhdpodcast #adhdgoals #adhdproductivity #executivefunction #adhdentrepreneur Click here for show note Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

  4. Jun 25

    Ep 124 - 6 Things to Stop Saying Today to Feel Better With ADHD

    There are six words and phrases that ADHDers use every single day — and they're quietly making your ADHD worse. Not because they're bad words, but because every time you say them, you're reinforcing shame, overwhelm, and limitation without even realizing it. In this episode, Coach Mande John shares the exact words she's worked hard to remove from her own vocabulary and what she's replaced them with instead. These small language shifts create less pressure, more possibility, and a lot more self-compassion. In this episode you'll learn: Why "should" keeps you focused on who you're not instead of what's possibleHow replacing "have to" with "get to" instantly reframes any taskThe reason Mande stopped using the word "busy" years agoThe one tiny word that turns "I can't" into an open doorWhat to say instead of "I don't know" to keep your brain curiousHow to stop turning temporary feelings into permanent identity labels🎁 Grab the free ADHD Language Reset Guide at learntothrivewithadhd.com/6words ADHD is challenging enough. We don't need our language making it harder. #adhdcoach #adhdcoaching #adultadhd #adultadd #adhdhelp #adhdpodcast #adhdtips #adhdmindset #adhdwomen #adhdlife Click here for show note Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

  5. Jun 4

    Ep 123 - ADHD Negative Thought Loops and How To Question Them

    Does your brain have a story it loves to prove? "I'm behind." "I never finish anything." "I can't stay consistent." "I'm not disciplined." For ADHD brains, these thoughts don't just show up - they collect evidence. Your brain scans for proof, finds it fast, and builds a case so convincing that the story starts to feel like fact. In this solo episode, Coach Mande John breaks down ADHD negative thought loops - how they form, why they feel so true, and how to start questioning the stories that are keeping you stuck. Here's what we explore: Why your brain wants to be right - and how that backfiresThe thought-feeling-action loop that keeps proving painful storiesHow Mande believed she was "an anxious person" for years - and what shiftedThe most common stories ADHD brains believe (I'm behind, I never finish, I can't be consistent)Why absolute words like "always," "never," and "can't" are making it worseThe "What else could be true?" question that gently interrupts the loopThe power of the word "yet" - and how one small word changes the whole sentenceHow to give your brain a better assignment to look forFree infographic with everything from this episode: www.learntothrivewithadhd.com/thoughtloops Subscribe to the weekly newsletter: www.learntothrivewithadhd.com/weekly #adhdcoach #adhdcoaching #adultadhd #adultadd #adhdhelp #adhdmindset #adhdthoughts Click here for show note Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

  6. May 28

    Ep 122 - ADHD, Hyperfocus, Procrastination and the Work That Actually Matters

    Have you ever been incredibly busy - cleaning, answering emails, reorganizing your to-do list - and still somehow avoided the one thing that mattered most? That's not laziness. That's procrastination wearing a productivity costume. In this episode, Coach Mande John breaks down Paul Graham's essay "Good and Bad Procrastination" and applies it directly to the ADHD brain - helping you understand why you avoid big work, how to recognize when you're stuck in busy-but-not-moving mode, and how to redirect your focus toward what actually moves the needle. Here's what we explore: The three types of procrastination - and why one of them is actually a good thingWhy to-do lists can become a source of overwhelm and avoidanceThe "buckets" method for organizing your attention by seasonHow to define "enough" so you're not endlessly pouring energy into tasks that don't matterThe emotional weight behind big work - and why cleaning the bathroom always winsHow to have a healthier relationship with hyperfocus (without letting it derail your life)The Hamming question: "What is the most important thing you could be working on - and why aren't you?"Delegation, simplification, and letting go of what only needs to be done good enoughThis episode comes with a free PDF of all the reflection questions. Grab it at: www.learntothrivewithadhd.com/biggerwork Subscribe to the weekly newsletter at www.learntothrivewithadhd.com/weekly #adhdcoach #adhdcoaching #adultadhd #adultadd #adhdhelp #adhdprocrastination #adhdproductivity Click here for show note Send us Fan Mail CLICK HERE for more resources. We're on this journey together!

  7. May 21

    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!

  8. 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!

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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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