Do you ever find yourself avoiding things you enjoy because you didn’t “earn” it by getting enough done?

Welcome to the ADHD shame/productivity cycle.

It sounds like: “No fun until the work is done.”

But here’s the problem: for ADHD brains, the work often never feels done — so joy just keeps getting postponed.

In this episode, we’re unpacking the emotional trap of withholding joy as punishment for not being “productive enough,” why that strategy completely backfires, and how to replace it with something that actually supports momentum and mental health.

• Why ADHD brains link joy to productivity — and how that turns into self-punishment.
• The difference between real joy and numbing distractions.
• What to do when you give yourself joy but still don’t do the thing.
• The real reasons ADHD brains resist tasks.
• ADHD-friendly strategies that work with your brain, not against it.
• Why celebrating small wins helps rewire your motivation.
• A big, fat permission slip to stop waiting for permission.

• Grab your free Quick Wins Playbook: Small wins, big momentum. ADHD-friendly strategies to get unstuck and feel capable again.
• Join the waitlist for the Level Up Lab: My membership for ADHD adults who want structure, support, and a judgment-free space to figure things out.

If you’ve ever been so tired you could fall asleep standing up — only to hit the pillow and suddenly your brain won't shut the f*ck up — this one’s for you. ADHD and sleep don’t exactly get along, and in this episode, we unpack why falling asleep, staying asleep, and waking up on time can feel like Olympic-level challenges when you have ADHD.

We'll talk about:

✅ Why sleep deprivation hits ADHD brains extra hard.

✅ The most common sleep struggles ADHDers face.

✅ How poor sleep affects your brain and body.

✅ ADHD-friendly tips to get better rest — without turning bedtime into another overwhelming chore.

Because good sleep won’t make your ADHD disappear — but it will make everything else suck a whole lot less.

Let's Connect:

• Instagram: @adhdadultish
• Free resources + coaching: levelupadhd.com

Been a while? Me too. In this short and honest episode, I talk about why I disappeared for a few weeks, why this kind of thing happens a lot with ADHD brains, and how we can come back without guilt or perfectionism. If you've ever felt like you dropped the ball on something you care about, this one's for you.

👉 Grab the Quick Wins Playbook for ADHD-friendly momentum-boosting tips that don’t require a six-week plan or a full executive function recharge.

🧡 Let's Connect

💬 Been there too? Send me a DM or tag me @adhdadultish or email me at [email protected] and tell me what you’re restarting right now — big or small.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

If you’ve ever ended the day totally exhausted but have no idea what you actually did — this one’s for you.

In this episode of ADHD Adult(ish), we’re talking about the invisible workload that ADHD brains carry 24/7. From the endless mental tabs and open loops to the emotional clutter and random thoughts that won’t leave you alone, it’s no wonder you’re tired — even when nothing “looks” hard from the outside.

We’ll break down:

• Why ADHD brains struggle to filter distractions
• What makes “easy” tasks not easy for us
• How all that internal noise adds up to serious mental fatigue
• And a few ADHD-friendly strategies to clear the clutter without burning out

Because sometimes the most important thing you can do ... is just get it out of your head.

Join the waitlist for The ADHD Level Up Lab, my upcoming ADHD-friendly support community with weekly body doubling, accountability check-ins, zero-pressure productivity tools, and a whole lot of judgment-free commiseration.

🔗 Click here to join the waitlist

This week’s episode is a little different — because my eyes and brain have been running on low power mode, and it turns out, there’s a reason for that.

After weeks of headaches, eye strain, dizziness, motion sickness, and some very questionable mood swings, I finally got evaluated and was diagnosed with vertical heterophoria — a type of binocular vision dysfunction (BVD) where your eyes are slightly misaligned vertically.

In this episode, I share:

• What led me to finally get help (and why I ignored the signs for too long)
• How BVD symptoms overlap with or worsen ADHD challenges
• Why we need to stop ignoring ourselves when something feels off
• How support systems can make all the difference
• Why being seen, heard, and believed matters for more than just your mental health

This is a vulnerable one — but it’s also a love letter to self-awareness, support, and saying “hey, maybe I don’t just need to try harder.”

If you’ve ever questioned whether your struggles are “real enough,” this one’s for you.

👉 Mentioned in this episode:

• The ADHD community I'm building (get on the waitlist here)

You’ve heard that exercise helps with ADHD. Maybe you’ve even felt the difference — when you do manage to move.

But what about when you can’t make yourself start … or you start and just can’t stick with it?

In Part 2 of this series on ADHD and movement, we’re going beyond spontaneous dance breaks and talking about how to create an actual routine — one that works with your real life, your ADHD brain, and your inconsistent energy.

We’ll cover:

• How to choose movement that you’ll actually do
• When and where to fit it into your day without overwhelming yourself
• ADHD-friendly ways to track your progress (without a spreadsheet)
• Why you still avoid movement — even when you know it helps — and how to reset with compassion

🎯 Want more support with creating ADHD-friendly habits that last?

Check out my course, Build Habits That Stick, for real-life tools to create sustainable change.

Sign up for The Weekly Level Up newsletter and get the latest ADHD Adult(ish) tips, tricks, stories and news straight to your inbox.

🎧 Missed Part 1? Go back to Episode 21 for the science, the mindset shift, and why weird, tiny bursts of movement actually matter.

ADHD Pep Talk:

"I don’t have to do everything. I just have to do something. My worth isn’t measured by how consistent I am. Every small step I take is still a step forward. I’m allowed to show up imperfectly. That still counts."

Stick that on your mirror. Or your phone lock screen. Or wherever your inner critic likes to hang out.

If you’ve ever been told that exercise will help your ADHD — but you still can’t seem to start, or stick with it, or even remember where your sneakers are ... this episode is for you.

In Part 1 of this two-part series, we’re diving into:

• Why movement is important for ADHD brains
• Why “just make a plan and stick to it” doesn’t work
• How small, spontaneous movement can still make a big difference
• And how to reframe how we think about movement movement

🔁 Don’t forget to catch Part 2 next week, where we’ll dig into how to choose intentional movement, build consistency without perfection, and navigate the emotional roadblocks that can make self-care feel impossible.

🎯 Want more support with habit-building that actually works for your ADHD brain?

Check out my course, Build Habits That Stick — an ADHD-friendly system for creating sustainable change without burnout or shame.

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

What do a missing sock, your keys in the fridge, and my husband’s lost DnD dice have in common? ADHD. That’s what.

In this episode, we’re solving some of the everyday mysteries ADHD brains create — like how you can lose something you just had, why you walked into a room and immediately forgot why, and where the hell your coffee went (hint: not your mouth).

We’ll talk about what’s actually going on in your brain, and I’ll share some ADHD-friendly strategies to help you stop losing your stuff — or at least lose it in more creative places.

Grab your magnifying glass (or your third cup of coffee), and let’s crack the case.

What’s inside:

• What inattention, impulsivity, and low working memory really look like in everyday life
• Why ADHD brains are basically mystery generators
• 5 chaos-friendly strategies for finding your stuff (and forgiving your brain)

Links & Resources:

• Come say hi on Instagram → @adhdadultish
• Want help making life less chaotic? → levelupadhd.com
• Giant Post-it Notes → https://amzn.to/4271i2B

Let’s connect!

DM me your weirdest lost-item ADHD mystery — I wanna know what’s in your freezer. And don’t forget to follow the show so you don’t miss next week’s chaos!

“Should” is such a tiny word — and yet it carries enough emotional baggage to fill an entire ADHD junk drawer. In this episode, we’re calling it out for what it is: a sneaky little gremlin that piles on guilt, pressure, and shame. You’ll learn why “should” hits so hard for ADHD brains, how it contributes to overwhelm, and most importantly, how to stop letting it boss you around.

We’ll talk about:

• Why ADHD brains rebel against “should”
• The mental tug-of-war caused by competing brain networks (nerdy but cool)
• How to pause, reflect, and reframe when the “shoulds” creep in
• Why some “shoulds” are actually helpful—if they come from kindness

If you're tired of feeling like you're failing at life because of some invisible list of “shoulds,” this one's for you.

👉 Grab the Quick Wins Playbook — an ADHD-friendly guide to building momentum with small, doable wins (no shame required):

👉 Follow me on Instagram: @ADHDAdultish

👉 Learn more about ADHD coaching or book a free discovery call:

https://levelupmyadhd.com/coaching

Mentioned in this episode:

Level Up Lab Waitlist

The Level Up Lab is my online community for adults with ADHD — offering tools, support, guidance, and accountability, all in a judgment-free zone with people who are in the same boat.

Level Up Lab

This week on ADHD Adult(ish), I’m joined by the legendary Alan P. Brown — ADHD productivity coach, creator of the ADD Crusher virtual coach program and best-selling author of Zen and the Art of Productivity. Alan is here to share 3 simple rituals that can help you take control of your day — even when your brain wants to do literally anything else.

These rituals aren’t rigid routines or 45-minute meditations. They’re short, ADHD-friendly tools you can actually remember to use — and they make a huge difference in focus, follow-through, and feeling less like a chaos tornado.

• 💻 Check out Alan’s work: addcrusher.com
• 🎯 Need habit help? Build Habits That Stick

Tried one of the rituals? Got your own ADHD-friendly routine hack? DM me on Instagram @adhdadultish or drop a comment — I wanna know what’s working for you.