Key takeaways:

• Overthinking can be a major barrier for adults with ADHD, but understanding its patterns—like thought loops and spirals—can help break free from inaction.
• Creativity thrives when overthinking is managed, allowing ADHDers to leverage their unique strengths without being trapped by perfectionism.
• The PAM Method (Pause, Affirm and Allow, Move) offers a simple, effective way to disrupt overthinking and take intentional steps forward.
• Rejection Sensitivity Dysphoria (RSD) is common among ADHDers, but acknowledging and working through these feelings can pave the way for meaningful progress.
• Waiting for the "perfect moment" often leads to paralysis; launching imperfectly can be the key to growth and success.
• Anxiety often peaks within 90 seconds physiologically—beyond that, it’s our thoughts that perpetuate the distress, making mindset shifts a critical tool.
• Body doubling, even in the form of self-compassionate self-talk, can be a powerful way to stay focused and productive.
• Practical tools like scheduling tasks as calendar appointments rather than endless lists help ADHDers take actionable steps toward their goals.
• Vulnerability, self-acceptance, and affirmations are essential to overcoming procrastination and self-doubt, especially in high-pressure situations.
• Empowering ADHDers with actionable, evidence-based tools can transform perceived weaknesses into opportunities for success.

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