Adult ADHD ADD Tips and Support

By Michael Joseph FergusonAlternative Health Health & Fitness Mental Health Education Self-Improvement

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Adult ADHD ADD Tips and Support episodes

September 16ADHD Analysis Paralysis – How to Overcome Decision Fatigue and Overthinking
In this episode, we’ll explore how to overcome analysis paralysis, decision fatigue, and “overthinking.” We’ll discuss why these challenges common for people with ADHD, and most importantly, we’ll cover road-tested tips and tools that will make your decision-making process far more streamlined.
Some key points we’ll address:
The root causes of ADHD analysis paralysis, including perfectionism, dopamine regulation, and decision fatigue.
Overcoming overthinking by adopting a “decide, assess, and adjust” mindset to move forward quickly.
Clear decision-making strategies to narrow your options and set firm time limits to stop procrastinating.
Leveraging your peak mental clarity window to make important life and business decisions.
How to scale big decisions and test them out first before making long-term commitments.
Creating a structured daily game plan to minimize decision fatigue for mundane tasks and routines.
Using mindfulness, meditation, and time in nature to create greater awareness and process difficult decisions.
Essential ADHD management tools like journaling for clarity and mind mapping to visually break down pros and cons.
Please note: This episode is from the archives and was originally published on August 10, 2020.
FREE PDF: Analysis Paralysis Worksheet:
https://www.drummerandthegreatmountain.com/episode75
ADHD Time and Task Management (Sep 26 & Sep 29):
https://www.drummerandthegreatmountain.com/time-management-workshop-landing-page-sep-2026
FREE RESOURCE: Download the free five-day mini-course at: https://www.drummerandthegreatmountain.com/minicourse
GET THE BOOK:
This podcast is an audio companion for the book, “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.”
Episode Timestamps:
(00:00) – Podcast introduction and topics: analysis paralysis, decision fatigue, and overthinking
(01:44) – New book launch and ADHD time and task management live online workshop announcements
(04:10) – Defining analysis paralysis and its impact on people with ADHD
(06:10) – Why hunter types struggle with decisions: perfectionism, fear of mistakes, and dopamine regulation
(08:38) – How past pain and trauma unconsciously influence decision-making
(09:58) – General decision-making principles: moving forward and realizing most decisions are not permanent
(14:01) – The “decide, assess, and adjust” approach
(17:57) – Strategy: Clearly state your goal and objective
(19:05) – Strategy: Set a time limit and assemble enough information without overdoing it
(20:32) – Strategy: Make important decisions during your peak mental clarity window
(22:15) – Strategy: Narrow down options and eliminate non-viable choices quickly
(23:25) – Strategy: Call in support and get a second opinion from trusted experts
(25:02) – Strategy: Scale your decision to test it out before making long-term commitments
(28:24) – Strategy: Have a game plan to reduce daily decision-making and conserve willpower
(31:31) – Strategy: Use meditation and time in nature to allow your subconscious to process decisions
(35:58) – Strategy: Use random choice techniques, like flipping a coin, to avoid getting stuck on minor decisions
(37:57) – Anti-procrastination tool: Journaling for clarity and identifying underlying needs
(42:32) – Anti-procrastination tool: Mind mapping to containerize information and map out pros and cons
(45:38) – Episode wrap-up, free PDF worksheet resource, and workshop reminders
Links Mentioned in this Episode:
(Workshop) ADHD Time & Task Management
(FREE DOWNLOAD) Overcoming Analysis Paralysis Worksheet (PDF)
(Episode) Journaling for Clarity
(Episode) “Containerizing” Your Life through Mind Mapping and Other Tools
Don’t see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 127 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan.
Episode photo credit: Nicholas Jeffries
Outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com
49 min
August 20ADHD Procrastination – Overcoming Our Biggest Obstacle
With ADHD, procrastination is our prime nemesis. If a task is not stimulating or urgent, it gets forgotten about, pushed out, or endlessly plagues us with guilt because we can’t seem to get it done. All of this can create an immense amount of suffering and low self-esteem.
In this episode, we’ll explore:
Why we procrastinate
What specific types of tasks get procrastinated
How to motivate yourself when you’re unable to get yourself started on a task
What questions to ask yourself that will help you approach a task you typically procrastinate
Which tools are most helpful to increase productivity and reduce procrastination
ADHD Mind Mapping Workshop (Aug 29th & Sep 1st):
https://adhdmindmapping.com
FREE RESOURCE: Download the free five-day mini-course at: https://www.drummerandthegreatmountain.com/minicourse
GET THE BOOK:
This podcast is an audio companion for the book, “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.”
Episode Timestamps:
(00:00) – Podcast introduction and new book launch
(00:36) – Overcoming procrastination and task motivation
(01:57) – ADHD Mind Mapping Online Workshop and executive functioning tools
(05:01) – Biochemical causes of procrastination and dopamine regulation
(05:41) – Managing task overwhelm, emotional flooding, and perfectionism
(08:35) – Five task categories: Mundane, overwhelming, emotionally charged, blurry, and no deadline
(13:48) – Hunter-Farmer theory and survival instincts in task prioritization
(16:32) – Optimizing brain chemistry with protein, cardio exercise, and sunlight
(20:10) – Emotional motivation, self-compassion, and reframing inner dialogue
(26:22) – Step-by-step questions to clarify tasks and identify simple next actions
(30:46) – Overcoming repetitive task procrastination through systems and delegation
(36:17) – Anti-procrastination tools: Mind mapping, journaling, and sketchbooks
(39:03) – Body doubling and communal accountability
(40:02) – The Five-Step Daily Planning Method, Pomodoro sessions, and mindful scheduling
(43:52) – Recommended companion episodes, coaching, and community support
Links Mentioned in this Episode:
(Workshop) ADHD Mind Mapping
(Episode) Journaling For Clarity
(Episode) Perfectionism & “All or Nothing” Thinking
(Episode) Sleep
(Episode) ADHD Mind Mapping
(Episode) The Power of Sunlight
Don’t see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 126 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan.
Episode photo credit: Joel Lee
Outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com
49 min
May 06How to Simplify Your ADHD Exercise Routine: What Actually Works!
Are you struggling to maintain an ADHD exercise routine that actually sticks? Join us as we explore how to simplify your fitness approach using neuroscience-backed strategies designed specifically for the ADHD brain.
We’ve all been there. You start a new routine with high energy, stay consistent for a few days, and then life happens. Before you know it, you’ve fallen off the wagon and feel too discouraged to start again.
In this episode, we do a deep dive into simplifying your exercise routine to boost focus, reduce anxiety, and even improve memory. We’ll discuss insights on why consistency beats intensity and how small, manageable changes can lead to life-changing results.
ADHD Health and Wellness Workshop (May 12th & May 19th):
https://www.drummerandthegreatmountain.com/workshop
FREE RESOURCE: Download the free five-day mini-course at: https://www.drummerandthegreatmountain.com/minicourse
GET THE BOOK:
This podcast is an audio companion for the book, “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.”
Episode Timestamps:
(00:00) – Introduction to the ADHD Health and Wellness Planning Workshop
(01:12) – Session recordings and registration details
(01:59) – Welcome and host introduction with Michael Joseph Ferguson
(02:05) – Today’s topic: Simplifying your exercise routine
(02:44) – The neuroscience of exercise: How it increases memory by 16%
(02:55) – Announcement: New visual hardcover book release
(03:44) – Why we get stuck in the cycle of “failed” routines
(04:38) – Why exercise is critical for managing ADHD tendencies
(05:16) – Study: 10–15 minutes of moderate cardio for executive function
(05:57) – Reducing cortisol and stress through consistency over intensity
(06:25) – The “Morning Spike”: Why time of day matters
(07:30) – Indoor vs. Outdoor: The power of “Green Exercise”
(08:32) – Barefoot exercise: Grounding, brain waves, and memory
(11:16) – Tip 1: Keep it to 10–15 minutes a day to avoid overwhelm
(11:56) – Tip 2: Exercise as a non-negotiable (with or without meds)
(12:25) – Tip 3: The 3-day challenge to build a streak
(13:16) – Tip 4: The benefits of hiring a trainer or finding a buddy
(14:31) – Final summary and how to join the upcoming workshop
In this episode, we’ll explore:
The 10–15 Minute Rule: Why setting a lower bar actually leads to better long-term consistency.
The Power of Nature: Why exercising outdoors (Green Exercise) is more effective for reducing rumination than the gym.
The Barefoot Advantage: How tactile demand on uneven terrain recruits working memory.
Vagal Tone and Grounding: Using direct electrical contact with the earth to shift into a parasympathetic state.
Building a Support System: Why community and accountability are essential for maintaining a wellness plan.
Morning vs. Afternoon: Understanding how to time your exercise for maximum cognitive protection.
Links Mentioned in this Episode:
(Workshop) ADHD Wellness Planning – May 12 & 19
(Study) Improved Cognition from Moderate Exercise
(Study) Cortisol & Stress Reduction
(Study) The “Morning Spike” for Cognitive Protection
(Study) Barefoot Exercise: Nature & Rumination
(Study) Barefoot Exercise: Efficacy for Clinical Anxiety & Depression
(Study) Barefoot Exercise: Parasympathetic Response
(Study) Barefoot Exercise: Working Memory Improvement
Don’t see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 125 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan.
Intro music: Island Day Trip by Alex Borg
Episode photo credit: Siddharth Salve
Outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com
17 min
March 23ADHD Project Completion – How to Finish What You Start
Do you have a hyper-creative brain that generates a thousand ideas but finishes none of them? Join us as we explore ADHD project completion strategies to help you navigate beyond your perfectionism and cross that finish line.
We’ve all been there. You have a great idea for a project, then you immediately throw yourself headlong into it.
But slowly the initial inspiration wanes and you move onto something else.
In this episode, we’ll do a deep dive into “ADHD Creative Project Completion.” Having been a creative professional for the bulk of his career, Michael can let you in on some secrets that creative professionals use to ensure their projects get completed on time, without compromising quality — that can be applied to any of your personal or professional projects.
FREE RESOURCE: Download the PDF slide deck for this episode at: https://www.drummerandthegreatmountain.com/episode124
ADHD Time and Task Management Masterclass (March 31st & April 7th).
https://www.drummerandthegreatmountain.com/workshop
GET THE BOOK:
This podcast is an audio companion for the book, “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.”
Episode Timestamps:
(00:00) – The struggle of starting projects vs. the wane of initial inspiration
(01:03) – Welcome and host introduction with Michael Joseph Ferguson
(01:09) – Today’s topic: ADHD and creative project completion
(01:19) – How to download the free PDF slide deck for this episode
(01:43) – Announcement: ADHD Time and Task Management Masterclass
(03:26) – The emotional process of bringing creative ideas into form
(04:22) – Why struggle is a necessary part of the creative process
(05:21) – Building the habit of completion by starting with smaller projects
(05:51) – Universal challenges: Overwhelming ideas and perfectionism
(07:44) – The Tree Analogy: Being selective with which ideas to pursue
(09:31) – Using Mind Maps to ground creative energy
(09:54) – Branch 1: Defining specific goals and deliverables
(11:17) – Branch 2: Setting manageable milestones and “chunks”
(11:40) – Branch 3: Managing the “Notes” branch and idea sifting
(12:19) – Branch 4: Mapping out project flow and linear direction
(12:51) – Branch 5: Building your support team and action items
(14:01) – Choosing Source Material to provide insights into completion
(16:51) – Strategies to stay on track and avoid project overwhelm
(18:55) – Staying consistent: The power of relative consistency and resiliency
(20:13) – Energy management: Why you shouldn’t schedule creative work at night
(21:24) – What to do when the initial inspiration wanes
(23:52) – Handling distractions and cultivating strong internal dialogue
(25:48) – Building the mental “Muscle of Completion”
(29:44) – Final summary and how to join the upcoming workshop
In this episode, we’ll explore:
What to do when you have too many ideas
How to get back on track when don’t know what to do next
How to maintain consistency for longer-term projects
What to do when the initial inspiration wears off
What to do when you get distracted by other projects
How to prevent your perfectionism from holding you back
Links Mentioned in this Episode:
(Workshop) ADHD Time & Task Management Masterclass – March 31 & April 7
(PDF) ADHD Project Completion Slide Deck
Don’t see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 124 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan.
Intro music: “Pure Water” by Meydän. (CC BY 4.0)
Episode photo credit: Aedrian Salazar
Outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com
32 min
February 22ADHD Live Gathering – Creative Project Development and Follow-through
Our Live Online Gathering happens on Tuesday, February 24, 2026 at 1pm Pacific Time.
The theme is: “Creative Project Development and Follow-through.”
To sign up, send an email to: [email protected] with the subject line “Join!“
You’ll be sent the zoom link and all the info.
Links Mentioned in this Episode:
(WORKSHOP) ADHD Mind Mapping Workshop – Feb 28 & Mar 3
Don’t see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 123 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
For more info, visit: http://www.DrummerAndTheGreatMountain.com
2 min
February 10ADHD Mind Mapping – How to Break Down Overwhelming Tasks
Adult ADHD ADD Tips and Support Podcast – A Podcast for Neurodivergent Creatives. ADHD Mind Mapping – How to Break Down an Overwhelming Task. This podcast is an audio companion to the book “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.”
ADHD task paralysis can really take us down.
Mind mapping is THE tool for maximizing how our creative brains work, while minimizing our challenges with executive functioning. It’s a non-linear method of getting your thoughts out of your head and into a form you can look at, organize, make plans, and prioritize.
In this episode we’ll cover an often overwhelming task: where to start when attempting to tidy up a messy home office. We’ll go through, step-by-step, how to create your action plan using mind mapping so you’ll arrive at a simple checklist that can be followed over the span of a few sessions.
Links Mentioned in this Episode:
(WORKSHOP) ADHD Mind Mapping Workshop – Feb 28 & Mar 3
(Mini Course) 5 Day Free Mini Course
(PDF) Our Free ADHD Toolkit – All Worksheets from Previous Podcast Episodes
Don’t see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 123 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Episode Image: Jamie Street
Outro voice over by Lauren Regan.
Intro Music: Dmitrii Kolesnikov
Outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com
15 min
January 15ADHD Goal Avoidance – How to Overcome the Aversion to Goal Setting
Adult ADHD ADD Tips and Support Podcast – A Podcast for Neurodivergent Creatives. ADHD Goal Avoidance – How to Overcome the Aversion to Goal Setting. This podcast is an audio companion to the book “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.”
For many of us, the word “goal” has all kinds of negative associations. It can remind us of past failures, our short-comings, and our challenge with short and long-term planning.
Because of how our hyper-creative brain works, our dopamine receptors, and challenges with executive functioning, we often have an initial burst of inspiration…
But that initial energy tends to wane and we’re left with a list of flat and possibly overwhelming goals that we never look at again.
However, knowing how to work with goals is essential to making forward progress in your life.
In this episode we explore a very simple trick that will completely change how you think about goals and we’ll leave you with a clear exercise to make goal setting far more ADHD-friendly.
Links Mentioned in this Episode:
(WORKSHOP) Annual Life Visioning Workshop – Jan 24 & 31
(WEBSITE) Mike Starkey – ADHD & Addiction
(SOCIAL MEDIA) @adultadhdtips one Instagram
(SOCIAL MEDIA) @adhdneurodivergent on BlueSky
(PDF) Our Free ADHD Toolkit – All Worksheets from Previous Podcast Episodes
Don’t see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 122 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan.
Outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com
16 min
December 10, 2025ADHD, Creative Minds & The Antidote to School Trauma: Revolutionizing Education with Demetrius Fuller
Adult ADHD ADD Tips and Support Podcast – A Podcast for Neurodivergent Creatives. ADHD, Creative Minds & The Antidote to School Trauma: Revolutionizing Education with Demetrius Fuller. This podcast is an audio companion to the book “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.”
In this episode, we’re joined by pioneering educator and art teacher Demetrius Fuller.
We explore his groundbreaking educational framework entitled “The HOMies,” a neurodiversity-friendly approach to classroom learning based on the Harvard’s Studio Habits of Mind.
In our discussion, we unpack the shame and trauma often experienced by neurodivergent students, and the importance of having an alternative education framework that supports self-esteem, embraces unique learning styles, and can successfully integrate into the mainstream public school system.
Demetrius introduces the HOMie characters, and how each represents a specific aspect of learning. He also discusses how this framework is currently being implemented into his school in Chelsea, Massachusetts.
Links Mentioned in this Episode:
(Website) Meet the Homies
(Workshop) Life Visioning in January
(PDF) Our Free ADHD Toolkit – All Worksheets from Previous Podcast Episodes
Don’t see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 121 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan.
Intro and outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com
50 min
October 29, 2025Adult ADHD Tips – Leaning Life in Your Favor with Actress Ginger Gonzaga
Adult ADHD ADD Tips and Support Podcast – A Podcast for Neurodivergent Creatives. Leaning Life in Your Favor with Actress Ginger Gonzaga. This podcast is an audio companion to the book “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.”
In this episode, we’re joined by Ginger Gonzaga — actress, writer, comedian, director, and filmmaker known for her roles in Marvel’s She-Hulk, the lead in the CBS series True Lies, and countless other memorable performances in TV and film.
This inspiring and lively conversation explores how Ginger learned to “lean life in your favor,” sharing how to recognize your unique strengths, trust your instincts, and have the courage to break free from the constraints that can limit your full expression.
We also discuss her ADHD diagnosis at 35, including how undiagnosed ADHD can make you vulnerable to toxic relationships. Most importantly, she shares tips on how she stays balanced and productive, while managing her hyper-creative brain.
Links Mentioned in this Episode:
(SUPPORT GROUP) The Thrive Group starting on Nov 18
(INSTAGRAM) Ginger Gonzaga – @gingerthejester
Don’t see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 120 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan.
Intro and outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com
55 min
September 04, 2025ADHD Superpowers – A Paramedic’s Rescue Mission with Skylar Duran
Adult ADHD ADD Tips and Support Podcast – A Podcast for Neurodivergent Creatives. ADHD Superpowers – A Paramedic’s Rescue Mission with Skylar Duran. This podcast is an audio companion to the book “The Drummer and the Great Mountain – A Guidebook to Transforming Adult ADD / ADHD.”
In this episode, we’re joined by Skylar Duran, a paramedic firefighter and technical rescue team member for the San Diego Fire-Rescue Department.
This extraordinary interview highlights how our ADHD traits, often experienced merely as challenges, can become life-saving superpowers.
Skylar recounts his harrowing and remarkable rescue mission during San Diego’s recent flooding events, describing how his ADHD “wiring” may have contributed to his ability to perform during a very stressful situation.
He’ll also discuss what it was like growing up with ADHD, his experience with learning a musical instrument, and what’s been most helpful from the tips and practices we discuss on this podcast.
Links Mentioned in this Episode:
(SUPPORT GROUP) The Thrive Group starting on Sep 16
(LINK) Free Toolkit Archive
Don’t see a player? Click this link to download the MP3 file.
If you have an Apple device (iPhone/iPad), you can download the podcast (and subscribe) for free at this link:
https://itunes.apple.com/us/podcast/adult-adhd-add-tips-support/id988935339
Visit the podcast web page to listen to all 119 episodes:
http://www.drummerandthegreatmountain.com/adult-adhd-add-podcast
>> Take the ADHD Hunter-type Quiz
Outro voice over by Lauren Regan.
Intro and outro music by Bahman Sarram
For more info, visit: http://www.DrummerAndTheGreatMountain.com
50 min

About Adult ADHD ADD Tips and Support

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We explore Adult ADD / Adult ADHD as a neurological type, not a disorder. Changing the conversation on neurodiversity and adult ADHD since 2015, our podcast is hosted by author and ADHD life coach…