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. 14h ago

    It's Been a Rough Week

    It's Been a Rough Week For the first time in eighteen years, I'm a cat person without a cat. My business, Two Cats Coaching, is named for Remington Steele Cat and Laura Holt Cat — my soul cat and his companion of thirteen years. Remy's been gone fourteen months. And I put Laura down the same day Dolly Parton died. This episode is about both losses — what it's like to lose a piece of your identity along with a pet, and what a woman in rhinestones and wigs taught me about standing fully in your own. A lot of my clients find me because they know I'm a cat person — cat person to cat person, we trust each other fast. If this one hits home, come say hi at twocatscoaching.com. Solo, ADHD, and tired of pretending you have it all figured out? Same. Here's where to find more of me: 📅 Free 30-min chat: https://calendar.app.google/2ZDmNHVHGSvotRR17 📱 Text me: 720-432-3290 📧 Email: christine@twocatscoaching.com 📝 Free PDF + newsletter: https://lp.constantcontactpages.com/sl/XLi30FH 🌐 Website: www.twocatscoaching.com 🎧 More episodes: https://asolopersonsguidetoadhd.buzzsprout.com 📺 YouTube: www.youtube.com/@twocatscoaching2697 ✍️ Substack: https://twocatscoaching.substack.com 👥 Facebook group: https://www.facebook.com/groups/1332027535133386 📸 Insta: https://www.instagram.com/twocatscoachingdenver/ 🧠 Weekly trivia game, Quizlandia: https://tinyurl.com/Quizlandia ☕ Buy me a coffee: buymeacoffee.com/christine2

  2. 3d ago

    Two Years Later: The Pros and Cons of a Late ADHD Diagnosis

    Two years ago, at 61, I found out I have inattentive ADHD. In this episode, you’ll hear about the years I spent not knowing why relationships never stuck, why organization felt impossible, and why I'd mull over things for days when they went "wrong." But you'll also hear what changed once I understood the cause: how I built the coaching practice that didn't exist yet for solo adults with ADHD, and why being single for the last 20 years has been one of my best decisions. If you've ever wondered whether a late diagnosis could still change things for you, this one's for you. And if you're recognizing every sign but still don't know how to build a life around it without someone else there to pick up the slack — that's exactly what I help my clients do. Find me at twocatscoaching.com. Solo, ADHD, and tired of pretending you have it all figured out? Same. Here's where to find more of me: 📅 Free 30-min chat: https://calendar.app.google/2ZDmNHVHGSvotRR17 📱 Text me: 720-432-3290 📧 Email: christine@twocatscoaching.com 📝 Free PDF + newsletter: https://lp.constantcontactpages.com/sl/XLi30FH 🌐 Website: www.twocatscoaching.com 🎧 More episodes: https://asolopersonsguidetoadhd.buzzsprout.com 📺 YouTube: www.youtube.com/@twocatscoaching2697 ✍️ Substack: https://twocatscoaching.substack.com 👥 Facebook group: https://www.facebook.com/groups/1332027535133386 📸 Insta: https://www.instagram.com/twocatscoachingdenver/ 🧠 Weekly trivia game, Quizlandia: https://tinyurl.com/Quizlandia ☕ Buy me a coffee: buymeacoffee.com/christine2

  3. Jun 1

    Travel Smarter, Not Harder: Solo Travel Tips for ADHD Brains

    Travel can be exciting, freeing, and a little overwhelming—especially when you’re doing it solo and your brain has ADHD. In this episode, recorded from the middle of a two-week trip, I share some of my favorite ADHD-friendly travel tips. From packing lighter and planning for laundry to building in buffer time and giving yourself permission to change your mind, these are practical strategies that help make travel less stressful and more enjoyable. Whether you’re planning a weekend getaway or a longer adventure, these simple ideas can help you travel with more confidence and a lot less overwhelm. In This Episode: Why packing light matters when you’re traveling soloThe laundry hack that lets you bring fewer clothesHow to avoid common ADHD travel pitfallsStaying safe while traveling aloneUsing public transportation and delivery servicesWhy downtime is part of the tripThe importance of flexibility and changing plansGiving yourself permission to travel your wayIf you enjoyed this episode, please subscribe, leave a review, and share it with a friend. Product Links (The links below are affiliate links. As an Amazon Associate, I earn from qualifying purchases at no additional cost to you. I only recommend products I personally use, genuinely like, or believe may be helpful to my audience.) Travelon Bag: https://amzn.to/4e1RJH3 Air Tags: https://amzn.to/4u4Prg3 Loop Earbuds: https://amzn.to/4vscR0d Kind Bars (these are pricey on Amazon, I buy them on sale at the grocery store): https://amzn.to/3PDPYYp About me: Christine Dunning is a Master Certified Life Coach, owner of Two Cats Coaching, and host of A Solo Person’s Guide to ADHD. She helps single adults with ADHD create systems and support so life feels intentional instead of chaotic. Free PDF & Newsletter sign-up: https://lp.constantcontactpages.com/sl/XLi30FH Website: www.twocatscoaching.com Podcast homepage: https://asolopersonsguidetoadhd.buzzsprout.com YouTube: www.youtube.com/@twocatscoaching2697 Substack: https://twocatscoaching.substack.com Facebook (group): https://www.facebook.com/groups/1332027535133386 Insta: https://www.instagram.com/twocatscoachingdenver/ Want trivia fun?  I’m also a trivia master! I run a weekly online game. https://tinyurl.com/Quizlandia Solo, ADHD, and tired of pretending you have it all figured out? Same. Here's where to find more of me: 📅 Free 30-min chat: https://calendar.app.google/2ZDmNHVHGSvotRR17 📱 Text me: 720-432-3290 📧 Email: christine@twocatscoaching.com 📝 Free PDF + newsletter: https://lp.constantcontactpages.com/sl/XLi30FH 🌐 Website: www.twocatscoaching.com 🎧 More episodes: https://asolopersonsguidetoadhd.buzzsprout.com 📺 YouTube: www.youtube.com/@twocatscoaching2697 ✍️ Substack: https://twocatscoaching.substack.com 👥 Facebook group: https://www.facebook.com/groups/1332027535133386 📸 Insta: https://www.instagram.com/twocatscoachingdenver/ 🧠 Weekly trivia game, Quizlandia: https://tinyurl.com/Quizlandia ☕ Buy me a coffee: buymeacoffee.com/christine2

  4. May 20

    From Doing to Done: How to Finish Tasks When You Have ADHD

    From Doing to Done — How to Finish What You’ve Started Do you have unfinished projects everywhere? Half-done tasks, abandoned hobbies, paperwork piles, and things that are almost complete — but somehow never get finished? In this episode, Christine talks about why finishing is often harder than starting when you have ADHD. You’ll learn why motivation disappears mid-project, how executive functioning affects completion, and practical ways to make tasks easier to finish without relying on willpower alone. Topics include: Why “almost done” can feel impossibleADHD and sustained attentionDecision fatigue and task avoidanceSmall steps that actually helpBuilding systems that support completionIf you’ve ever wondered why you can start things easily but struggle to cross the finish line, this episode is for you. Did you miss the From Stuck to Starting episode? Find it here. Solo, ADHD, and tired of pretending you have it all figured out? Same. Here's where to find more of me: 📅 Free 30-min chat: https://calendar.app.google/2ZDmNHVHGSvotRR17 📱 Text me: 720-432-3290 📧 Email: christine@twocatscoaching.com 📝 Free PDF + newsletter: https://lp.constantcontactpages.com/sl/XLi30FH 🌐 Website: www.twocatscoaching.com 🎧 More episodes: https://asolopersonsguidetoadhd.buzzsprout.com 📺 YouTube: www.youtube.com/@twocatscoaching2697 ✍️ Substack: https://twocatscoaching.substack.com 👥 Facebook group: https://www.facebook.com/groups/1332027535133386 📸 Insta: https://www.instagram.com/twocatscoachingdenver/ 🧠 Weekly trivia game, Quizlandia: https://tinyurl.com/Quizlandia ☕ Buy me a coffee: buymeacoffee.com/christine2

  5. May 6

    From Stuck to Started: ADHD Paralysis Explained

    ADHD paralysis is when you want to do something—but can’t start. It’s not laziness or procrastination—it’s your brain getting stuck in a fear response. Key Shifts Drop the shameStop asking “why?” → ask “what’s one step?”Focus on starting, not finishingWhat Actually Helps Get it out of your head (say it or write it)Break tasks into very small stepsTry the Just Five Method (5-minute timer + start)Adjust your environment (music, location, noise)Use support (accountability, body doubling)Try This! Pick one task and do just five minutes. Next episode: From Doing to Done: How to Finish What You Start Solo, ADHD, and tired of pretending you have it all figured out? Same. Here's where to find more of me: 📅 Free 30-min chat: https://calendar.app.google/2ZDmNHVHGSvotRR17 📱 Text me: 720-432-3290 📧 Email: christine@twocatscoaching.com 📝 Free PDF + newsletter: https://lp.constantcontactpages.com/sl/XLi30FH 🌐 Website: www.twocatscoaching.com 🎧 More episodes: https://asolopersonsguidetoadhd.buzzsprout.com 📺 YouTube: www.youtube.com/@twocatscoaching2697 ✍️ Substack: https://twocatscoaching.substack.com 👥 Facebook group: https://www.facebook.com/groups/1332027535133386 📸 Insta: https://www.instagram.com/twocatscoachingdenver/ 🧠 Weekly trivia game, Quizlandia: https://tinyurl.com/Quizlandia ☕ Buy me a coffee: buymeacoffee.com/christine2

  6. Apr 8

    How My ADHD Self Gets Dishes and Laundry Done (and you can, too)!

    Laundry and dishes are some of the hardest chores for people with ADHD because they’re repetitive, low-reward, and never truly finished—so there’s little dopamine payoff to keep you motivated. Add in executive dysfunction, difficulty getting started, and that familiar “out of sight, out of mind” thinking, and it’s easy for these tasks to pile up.  In this episode, Christine shares simple, ADHD-friendly strategies to make these chores more manageable, like reducing multitasking, adding dopamine boosts (music, podcasts, YouTube), using “fresh eyes” to reset your perspective, and setting up your environment to reduce friction. The goal isn’t perfection—it’s finding systems that actually work with your brain so these tasks stop hanging over your head. This episode may include affiliate links, which means I may earn a small commission if you make a purchase—at no additional cost to you. Magnetic lint bin: https://amzn.to/4slXQLh Dryer sheet holder: https://amzn.to/4cbtdC2 Magnetic strip: https://amzn.to/4cbu06i Want my free PDF outlining all this? Check it out below! QUICK LINKS PDF: https://lp.constantcontactpages.com/sl/XLi30FH Website: www.twocatscoaching.com Podcast homepage: https://asolopersonsguidetoadhd.buzzsprout.com YouTube: www.youtube.com/@twocatscoaching2697 Solo, ADHD, and tired of pretending you have it all figured out? Same. Here's where to find more of me: 📅 Free 30-min chat: https://calendar.app.google/2ZDmNHVHGSvotRR17 📱 Text me: 720-432-3290 📧 Email: christine@twocatscoaching.com 📝 Free PDF + newsletter: https://lp.constantcontactpages.com/sl/XLi30FH 🌐 Website: www.twocatscoaching.com 🎧 More episodes: https://asolopersonsguidetoadhd.buzzsprout.com 📺 YouTube: www.youtube.com/@twocatscoaching2697 ✍️ Substack: https://twocatscoaching.substack.com 👥 Facebook group: https://www.facebook.com/groups/1332027535133386 📸 Insta: https://www.instagram.com/twocatscoachingdenver/ 🧠 Weekly trivia game, Quizlandia: https://tinyurl.com/Quizlandia ☕ Buy me a coffee: buymeacoffee.com/christine2

  7. 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. Solo, ADHD, and tired of pretending you have it all figured out? Same. Here's where to find more of me: 📅 Free 30-min chat: https://calendar.app.google/2ZDmNHVHGSvotRR17 📱 Text me: 720-432-3290 📧 Email: christine@twocatscoaching.com 📝 Free PDF + newsletter: https://lp.constantcontactpages.com/sl/XLi30FH 🌐 Website: www.twocatscoaching.com 🎧 More episodes: https://asolopersonsguidetoadhd.buzzsprout.com 📺 YouTube: www.youtube.com/@twocatscoaching2697 ✍️ Substack: https://twocatscoaching.substack.com 👥 Facebook group: https://www.facebook.com/groups/1332027535133386 📸 Insta: https://www.instagram.com/twocatscoachingdenver/ 🧠 Weekly trivia game, Quizlandia: https://tinyurl.com/Quizlandia ☕ Buy me a coffee: buymeacoffee.com/christine2

  8. 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. Solo, ADHD, and tired of pretending you have it all figured out? Same. Here's where to find more of me: 📅 Free 30-min chat: https://calendar.app.google/2ZDmNHVHGSvotRR17 📱 Text me: 720-432-3290 📧 Email: christine@twocatscoaching.com 📝 Free PDF + newsletter: https://lp.constantcontactpages.com/sl/XLi30FH 🌐 Website: www.twocatscoaching.com 🎧 More episodes: https://asolopersonsguidetoadhd.buzzsprout.com 📺 YouTube: www.youtube.com/@twocatscoaching2697 ✍️ Substack: https://twocatscoaching.substack.com 👥 Facebook group: https://www.facebook.com/groups/1332027535133386 📸 Insta: https://www.instagram.com/twocatscoachingdenver/ 🧠 Weekly trivia game, Quizlandia: https://tinyurl.com/Quizlandia ☕ Buy me a coffee: buymeacoffee.com/christine2

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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
    37
  • Rating
    Explicit
  • Copyright
    © 2026 A Solo Person's Guide to ADHD
  • Show Website
    A Solo Person's Guide to ADHD