Mande John ADHD Life Coach

02/12/2025

"I know what to do, but I just don't do it." 🤔

If you've ever said this (and who hasn't?), this episode is for you. As someone with ADHD, the struggle to take action on what you know is REAL.

In this eye-opening episode, I explore the book "I Know What To Do, So Why Don't I Do It?" by Nick Hall, Ph.D., and uncover practical strategies to close the gap between knowledge and action.

💡 Key insights you'll gain:

Your thoughts shape everything 💭 How your thoughts and beliefs directly influence your feelings and actions. Change the thought, change the action.

Self-discipline is managing internal negotiations 🧠 It's not about willpower - it's about understanding the negotiations happening in your mind and learning to navigate them.

Powerful self-reflection questions ❓ Identify the real roadblocks (not the ones you think are stopping you) and discover solutions you already have inside you.

ADHD-friendly goal-setting 🎯 Focus on progress, not perfection. Small steps count. Messy action beats perfect planning.

Understanding fear 😨 Fear isn't the enemy - it's information. Learn what it's really telling you and how it's keeping you stuck.

The art of reframing 🔄 Transform limiting thoughts into ones that support your growth and learning. This single skill changes everything.

🚀 The bottom line: You're not lazy. You're not broken. There's a reason you're not taking action, and once you understand it, you can change it.

By applying these concepts, you can break free from the frustration of inaction and start making consistent progress towards your goals. No more letting brilliant ideas and intentions go unfulfilled.

Bridge the knowing-doing gap and unlock your full potential with ADHD. ✨

🎧 Listen now: https://www.learntothrivewithadhd.com/post/ep-42-i-know-what-to-do-so-why-don't-i-do-it

What's one thing you KNOW you should do but haven't done yet? Share below - no judgment! 👇

01/12/2025

"I know what to do, but I just don't do it." 🤔

If you've ever said this (and who hasn't?), this episode is for you. As someone with ADHD, the struggle to take action on what you know is REAL.

In this eye-opening episode, I explore the book "I Know What To Do, So Why Don't I Do It?" by Nick Hall, Ph.D., and uncover practical strategies to close the gap between knowledge and action.

💡 Key insights you'll gain:

Your thoughts shape everything 💭 How your thoughts and beliefs directly influence your feelings and actions. Change the thought, change the action.

Self-discipline is managing internal negotiations 🧠 It's not about willpower - it's about understanding the negotiations happening in your mind and learning to navigate them.

Powerful self-reflection questions ❓ Identify the real roadblocks (not the ones you think are stopping you) and discover solutions you already have inside you.

ADHD-friendly goal-setting 🎯 Focus on progress, not perfection. Small steps count. Messy action beats perfect planning.

Understanding fear 😨 Fear isn't the enemy - it's information. Learn what it's really telling you and how it's keeping you stuck.

The art of reframing 🔄 Transform limiting thoughts into ones that support your growth and learning. This single skill changes everything.

🚀 The bottom line: You're not lazy. You're not broken. There's a reason you're not taking action, and once you understand it, you can change it.

By applying these concepts, you can break free from the frustration of inaction and start making consistent progress towards your goals. No more letting brilliant ideas and intentions go unfulfilled.

Bridge the knowing-doing gap and unlock your full potential with ADHD. ✨

🎧 Listen now: https://www.learntothrivewithadhd.com/post/ep-42-i-know-what-to-do-so-why-don't-i-do-it

What's one thing you KNOW you should do but haven't done yet? Share below - no judgment! 👇

25/11/2025

Your brain is lying to you about how much you have to do. 🧠

When you tell yourself "I have SO MUCH to do," your brain starts gathering evidence to prove you right. Dishes, laundry, work, emails—suddenly you feel buried.

But here's the truth: Most of what your brain is showing you doesn't actually matter RIGHT NOW.

I'm sharing my complete ADHD time management system that transforms overwhelm into clarity:

✓ Google Calendar (realistic time blocking)
✓ Physical planners (tangible tracking)
✓ The "Stop, Drop, and Plan" method
✓ 10-minute planning rule
✓ Clear marking systems
✓ Reality-checking urgency

Real story: I felt like I had HUNDREDS of things to do. When I created my "Now and Not Now" list? Only 6 things actually mattered.

The overwhelm dissolved.

Learn the complete system 👇

https://learntothrivewithadhd.com/the-complete-adhd-time-management-system-google-calendar-planners-and-the-stop-drop-plan-method/

What overwhelms you most—planning, prioritizing, or taking action?

Learn Coach Mande's complete ADHD time management system combining Google Calendar, planners, and the Stop-Drop-Plan method to reduce overwhelm and organize your life.

20/11/2025

"Are you ready to supercharge your goal-setting and achieve remarkable results in just 12 weeks?" 🚀

Most of us set annual goals in January... and lose momentum by February. The 12 Week Year changes that by treating 12 weeks like a full year - creating urgency, focus, and actual results.

In this episode, I share my experience implementing the 12 Week Year challenge with my group, including what worked, what didn't, and how to tailor it for ADHD brains.

🎯 What you'll learn:

The 12 Week Year approach (ADHD-tailored) Traditional yearly planning doesn't work for ADHD brains. 12 weeks creates the right amount of urgency without overwhelming you.

Craft a vivid vision of your future self This isn't just goal-setting - it's creating a clear, compelling picture of who you're becoming. This vision keeps you motivated when things get hard.

Break goals into manageable tasks Daily, weekly, and monthly actions that actually move the needle. No more vague goals like "be healthier" - specific, actionable steps.

The power of accountability Weekly check-ins maintain momentum and help you overcome obstacles. You're not doing this alone.

Track progress & celebrate wins Make data-driven decisions based on what's actually working. Plus, celebrating small wins fuels motivation for ADHD brains.

💡 Key insight: The 12 Week Year isn't about doing MORE - it's about doing what matters MOST with focus and consistency.

Throughout this episode, I share personal stories from my own 12 Week Year journey, highlighting the transformative effects of: ✨ Setting clear intentions ✨ Taking consistent action ✨ Embracing a growth mindset

Whether you're looking to boost productivity, launch a new project, or make significant life changes, this episode provides a roadmap for accelerating your progress and achieving your goals in record time. 🎉

🎧 Listen now: https://www.learntothrivewithadhd.com/post/ep-41-the-12-week-year-update

Have you tried the 12 Week Year? What's one goal you'd tackle in the next 12 weeks?

19/11/2025

"Are you ready to supercharge your goal-setting and achieve remarkable results in just 12 weeks?" 🚀

Most of us set annual goals in January... and lose momentum by February. The 12 Week Year changes that by treating 12 weeks like a full year - creating urgency, focus, and actual results.

In this episode, I share my experience implementing the 12 Week Year challenge with my group, including what worked, what didn't, and how to tailor it for ADHD brains.

🎯 What you'll learn:

The 12 Week Year approach (ADHD-tailored) Traditional yearly planning doesn't work for ADHD brains. 12 weeks creates the right amount of urgency without overwhelming you.

Craft a vivid vision of your future self This isn't just goal-setting - it's creating a clear, compelling picture of who you're becoming. This vision keeps you motivated when things get hard.

Break goals into manageable tasks Daily, weekly, and monthly actions that actually move the needle. No more vague goals like "be healthier" - specific, actionable steps.

The power of accountability Weekly check-ins maintain momentum and help you overcome obstacles. You're not doing this alone.

Track progress & celebrate wins Make data-driven decisions based on what's actually working. Plus, celebrating small wins fuels motivation for ADHD brains.

💡 Key insight: The 12 Week Year isn't about doing MORE - it's about doing what matters MOST with focus and consistency.

Throughout this episode, I share personal stories from my own 12 Week Year journey, highlighting the transformative effects of: ✨ Setting clear intentions ✨ Taking consistent action ✨ Embracing a growth mindset

Whether you're looking to boost productivity, launch a new project, or make significant life changes, this episode provides a roadmap for accelerating your progress and achieving your goals in record time. 🎉

🎧 Listen now: https://www.learntothrivewithadhd.com/post/ep-41-the-12-week-year-update

Have you tried the 12 Week Year? What's one goal you'd tackle in the next 12 weeks?

19/11/2025

"Discomfort is the price of admission to a meaningful life." - Dr. Susan David 💡

🌟 What if I told you that pursuing happiness all the time actually DECREASES your happiness?

In this thought-provoking episode, I explore the transformative power of embracing discomfort and negative emotions. This isn't about suffering - it's about expanding your capacity for the full human experience.

🧠 What you'll discover:

Stop chasing happiness 24/7 The paradox: The more you chase happiness, the less happy you become. Life isn't about feeling good all the time - it's about experiencing the full range of emotions.

Don't label emotions as "good" or "bad" Emotions are just information. Labeling them creates unnecessary judgment and resistance.

Stop identifying AS your emotions You're not your sadness. You're not your anxiety. You're experiencing sadness. You're experiencing anxiety. This subtle shift changes everything.

Get curious about your feelings What are they trying to tell you? Every emotion has a message and purpose.

Validate yourself (and others) The transformative effect of validation - for yourself and the people in your life - creates deeper connection and emotional resilience.

💪 The truth: Discomfort is not an obstacle to avoid. It's an opportunity for growth and self-discovery.

By learning to embrace and learn from negative emotions, you'll unlock your full potential and create a life of greater purpose and fulfillment.

🎁 FREE "Expanding Your Capacity for Discomfort" Workbook included!

🎧 Listen now: https://www.learntothrivewithadhd.com/post/ep-40-expand-your-capacity-for-discomfort

What emotion are you avoiding right now? What might it be trying to tell you? 💭

18/11/2025

"Discomfort is the price of admission to a meaningful life." - Dr. Susan David 💡

🌟 What if I told you that pursuing happiness all the time actually DECREASES your happiness?

In this thought-provoking episode, I explore the transformative power of embracing discomfort and negative emotions. This isn't about suffering - it's about expanding your capacity for the full human experience.

🧠 What you'll discover:

Stop chasing happiness 24/7 The paradox: The more you chase happiness, the less happy you become. Life isn't about feeling good all the time - it's about experiencing the full range of emotions.

Don't label emotions as "good" or "bad" Emotions are just information. Labeling them creates unnecessary judgment and resistance.

Stop identifying AS your emotions You're not your sadness. You're not your anxiety. You're experiencing sadness. You're experiencing anxiety. This subtle shift changes everything.

Get curious about your feelings What are they trying to tell you? Every emotion has a message and purpose.

Validate yourself (and others) The transformative effect of validation - for yourself and the people in your life - creates deeper connection and emotional resilience.

💪 The truth: Discomfort is not an obstacle to avoid. It's an opportunity for growth and self-discovery.

By learning to embrace and learn from negative emotions, you'll unlock your full potential and create a life of greater purpose and fulfillment.

🎁 FREE "Expanding Your Capacity for Discomfort" Workbook included!

🎧 Listen now: https://www.learntothrivewithadhd.com/post/ep-40-expand-your-capacity-for-discomfort

What emotion are you avoiding right now? What might it be trying to tell you? 💭