Learn the Stop, Drop & Plan system - Mande's proven ADHD time management method for managing overwhelm, prioritizing tasks, and reducing the "pinball effect" of bouncing between work.

The ADHD Overwhelm Problem

When you have ADHD, managing multiple responsibilities creates the "pinball effect" - bouncing from task to task without completion. You start on one thing, notice another urgent item, switch to that, notice something else... and suddenly you're overwhelmed and haven't finished anything.

Mande discovered the real issue wasn't the number of tasks - it was that she hadn't planned her day.

The Stop, Drop & Plan Framework

STOP — Notice when you're bouncing between tasks

DROP — Get everything onto a Now/Not Now list

PLAN — Identify what actually has to happen today

The Now/Not Now List: Task Prioritization Made Simple

The Now/Not Now list is a two-column system that separates:

• Today's tasks (yellow highlighter)
• Tomorrow's tasks (orange highlighter)
• Everything else ("Not Now")

When Mande used this system, she discovered a crucial insight:

Her brain said: hundreds of urgent tasks Reality: 6 things actually needed to happen

This clarity reduces overwhelm and activates task completion.

How This ADHD Time Management System Works

🔹 Google Calendar — Time-block appointments, routines, and task work. Estimate time for each task.

🔹 Physical Planner — Disc planner system for monthly overview of recurring tasks and appointments.

🔹 Now/Not Now List — Two-column categorization (business/personal, today/tomorrow/not now)

🔹 Metallic Sharpie Marking — Mark completed tasks visibly so you can track progress

🔹 Planning Time Limit — Set 10-minute timer to avoid planning without doing

Why This Works for ADHD Brains

• Externalizes task load (gets it out of your head)
• Creates visual clarity on priorities
• Reduces decision fatigue
• Manages anxiety through realistic task count

The Planning Dopamine Trap

Planning triggers dopamine, but be careful: spending hours on a perfect plan means no energy left for execution. The solution: plan for 10 minutes, then take action.

When Tasks Get Transferred

If a task gets transferred to your list 4+ times, it's on the wrong list. It's probably not actually important to you.

Resources Mentioned

📋 Disc Planner System (also: Martha Stewart, Happy Planner) 📋 Now/Not Now template from Natalie Rebecca Designs 🎯 Google Calendar ⏰ Visual timer ✏️ Metallic Sharpie

Related Episodes

👂 Episode 34: ADHD Coaching Strategies with Stephanie McEwan 

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The 5-Minute ADHD Unfreeze Guide: Stop Staring and Start Moving

Ever find yourself frozen—knowing exactly what to do, but unable to start? That’s ADHD paralysis. It’s not laziness or lack of willpower—it’s your brain protecting you from overload. In this episode, Coach Mande John breaks down why it happens and gives you the tools to break free fast.

You’ll learn the 4 hidden triggers behind ADHD paralysis and discover how to reset your brain, calm your body, and take one small step forward.

💡 IN THIS EPISODE, YOU’LL DISCOVER:
• The real reasons behind ADHD paralysis (and why it’s not your fault)
• 4 common triggers: information overload, perfectionism, low dopamine, and stress/fatigue
• Body-based reset techniques that instantly get your brain moving again
• Micro-actions that make any task startable
• Supportive self-talk and 5–10 minute timer tricks to bypass perfectionism
• How to build your personal “When I’m frozen, I will…” action plan

🎁 FREE DOWNLOAD: Get your 5-Minute ADHD Unfreeze Guide → www.learntothrivewithadhd.com/unfreeze

Remember: You don’t need more motivation—you need a calmer brain and one small action. Every bit of movement counts.

✨ TAKE ACTION:
📝 Download the free Unfreeze Guide
🎤 Leave a voice message: www.speakpipe.com/learntothrivewithadhd

📧 Book a free ADHD coaching consultation: www.learntothrivewithadhd.com/services

⭐ Share this episode with someone who needs a little momentum today

Keywords: ADHD paralysis, ADHD motivation, ADHD coaching, executive dysfunction, ADHD productivity, ADHD overwhelm, ADHD brain freeze, adult ADHD, ADHD support, ADHD reset, ADHD momentum, Learn to Thrive with ADHD, Mande John

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The E.A.S.Y. ADHD Self-Coaching Framework: Your 4-Step Path from Stuck to Unstuck

Feeling stuck in the same ADHD patterns? Tired of spinning your wheels? In this game-changing episode, Coach Mande John reveals the exact ADHD self-coaching framework she uses with her private clients - now available to you for FREE.

This simple yet powerful E.A.S.Y. framework helps you:
• Stop guessing and start moving forward
• Build self-awareness without judgment 
• Create systems that actually work for your ADHD brain
• Take imperfect action and build real momentum

THE E.A.S.Y. FRAMEWORK BREAKDOWN:
E - EVALUATE: Rate yourself across 20 key ADHD areas (time management, organization, emotional regulation, and more) using a simple 1-10 scale
A - AWARENESS: Identify the thoughts and beliefs keeping you stuck vs. helping you thrive
S - SYSTEMS & SKILLS: Build personalized routines and practice learnable skills like planning and prioritizing
Y - YOU SHOW UP: Make one specific commitment and keep coming back (even when it's messy!)

In this episode, you'll discover:
• Why most ADHD advice doesn't stick (and what actually works)
• The power of rating without judging yourself
• How to catch unhelpful thought patterns before they derail you
• Simple questions to ask when you feel overwhelmed
• Why recommitting after getting off track isn't failure - it's growth
• The accountability secret that builds self-trust

Plus, hear a heartwarming listener voicemail about how these strategies are already changing lives!

🎁 FREE WORKBOOK: Download your step-by-step E.A.S.Y. Framework Workbook at www.learntothrivewithadhd.com/easy

Remember: You're not stuck. You're just one decision away from momentum.

TAKE ACTION:
📝 Grab the free workbook
🎤 Leave a voice message: www.speakpipe.com/learntothrivewithadhd
📧 Book a free ADHD coaching consultation: learntothrivewithadhd.com/services
⭐ Share this episode with someone who needs it

Keywords: ADHD coaching, ADHD self-help, executive dysfunction, ADHD strategies, adult ADHD, ADHD framework, time management ADHD, ADHD organization, emotional regulation ADHD, ADHD productivity

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Are you struggling with 3pm crashes, brain fog, or ADHD symptoms that seem worse at certain times of the month? Catherine McClory, a Registered Nutritional Therapist diagnosed with ADHD at 35, joins us to share game-changing nutrition strategies that transformed her life and those of her clients.

In this episode, we discuss:

• Why 25-30g of protein at every meal is crucial for dopamine production
• The hidden link between iron deficiency and brain fog (especially in women)
• How your menstrual cycle impacts ADHD symptoms and executive function
• The top 4 supplements for ADHD: B-complex, Magnesium Bisglycinate, Lion's Mane, and Omega-3s
• Simple meal strategies to maintain steady energy and focus throughout the day
• Why addressing your nervous system comes before nutrition changes

Catherine shares practical tips like what 30g of protein actually looks like on your plate, why your 2-egg breakfast isn't enough, and how to properly supplement for optimal brain function. We also dive into the fascinating connection between hormones and executive function throughout the monthly cycle.

About Our Guest: Catherine McClory is a Registered Nutritional Therapist specializing in women's health and ADHD nutrition. She helps women navigate their cycles using personalized nutrition and lifestyle medicine, with particular expertise in PMS, PMDD, PCOS, and endometriosis.

Connect with Catherine: 

Website: naturalcyclesnutrition.co.uk 

Instagram: @naturalcyclesnutrition 

YouTube: @CathNutritionalTherapist

Key Takeaway: Your ADHD brain needs specific nutritional support, and small changes can lead to significant improvements in focus, energy, and overall functioning.

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Stop beating yourself up for being "inconsistent." Your ADHD brain wasn't built for it-and that's okay.

Consistency is the most oversold advice out there, and it's crushing people with ADHD. In this episode, we're replacing impossible standards with strategies that actually work for your brain.

In This Episode:

• Why consistency is an unfair expectation for ADHD brains
• How ADHD brains run on dopamine and novelty—not steady motivation
• The Minimum/Maximum Method for avoiding all-or-nothing thinking
• What "baby quitting" is (and why it's not actually failing)
• How to track your progress when your brain lies to you
• Reframing failure as feedback that helps you grow

The Bottom Line: Inconsistency isn't a personality flaw—it's part of how you're wired. The goal isn't perfection; it's trying again in a way that works for YOU.

Every time you quit and restart, you're getting better. Consistency isn't about never quitting—it's about what you do after.

Where can you show up one more time today, even if you've quit before?

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⭐ Leave a rating or review—it helps more people like us find the podcast!

🎧 New episodes every week on Learn to Thrive with ADHD.

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🛑 If you're waiting until everything is done before you rest, you'll never rest.

And that's why so many ADHD adults run on empty.

This episode is about why self-care, balance, and rest are not luxuries—they're the foundation that lets everything else work.

IN THIS EPISODE:

✨ Why rest isn't a reward—it's maintenance (like changing your car's oil)

✨ The mindset shift that changed how I approach my days

✨ How I structure my priorities now: main intentions (ME first!) → nice to have → help others (yes, at the bottom now)

✨ Why taking gym breaks mid-workday improved my productivity (not harmed it!)

✨ What ADHD experts say about rest: 

• Rest looks different for everyone (Claire Edelson) 
• It's a biological necessity, not something you earn 
• How to structure breaks with time blindness (Pomodoro Technique) 
• Why sleep is medicine for ADHD brains 
• How movement = rejuvenation (Dr. Ratey's Spark) 
• The power of body doubling for rest

✨ The science behind rest: 

• Why "doing nothing" is brain maintenance 
• How 90-minute walks in nature reset your brain 
• Why reading is the most restful activity (The Rest Test) 
• The vacation study that proves rest isn't optional

✨ Real examples: From Scott Adams to Winston Churchill to Hemingway—how rest fueled their success

THE BIG TRUTH:

Rest is not the opposite of productivity. Rest is what makes productivity possible. ✅

You can't fuel a car without parking it at the pump. And we're the same. We have to slow down—or even stop—if we want to get refueled.

YOUR REFLECTION:

1. Where do you need to put yourself back on your own list?
2. What's ONE small way you can practice rest this week?

Because if you don't intentionally take time for yourself, you will fall to the wayside.

Connect with me: Leave a voice message with your questions, challenges, or wins at speakpipe.com/learntothrivewithADHD

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CLICK HERE for more resources. We're on this journey together!

Send us a voice message at speakpipe.com/learntothrivewithadhd

Do you constantly feel like you're not measuring up? Like no matter how hard you try, it's never enough? If you have ADHD, chances are you've felt the sting of low self-esteem – that persistent sense that you're somehow broken or flawed.

But here's the truth: low self-esteem isn't part of your personality. It's a story you've been told about yourself. And if you have ADHD, that story has probably been wrong your whole life.

In this episode, we dive deep into the connection between ADHD and self-esteem, exploring why adults with ADHD consistently report lower self-esteem than the general population – and more importantly, what you can actually do about it.

What You'll Learn:

• Why being undiagnosed can actually hurt your self-esteem more than being diagnosed
• How your diagnosis can be the key to rebuilding self-esteem (not a limitation)
• The difference between guilt ("I did something bad") and shame ("I am bad")
• Why the "shame cycle" keeps so many ADHD adults stuck
• The incredible strengths that come with ADHD (that you're probably ignoring)

Practical Tools You Can Use Today:

• Cognitive reframing: The "Or I could be thinking..." technique that works in under 60 seconds
• Identity shifting: "I'm learning to become a person who..."
• Self-compassion practices that actually increase your energy
• Radical acceptance techniques
• Action-based self-esteem building strategies

Personal Stories: I share my own journey of carrying shame about my education until my ADHD diagnosis at 42, plus real client breakthroughs that show how changing your self-worth story changes everything.

The Big Shift: You don't have to fix your ADHD before you can feel good about yourself. It actually works the other way around. The more compassion you give yourself, the more energy and clarity you have to manage your ADHD.

Your brain may not always behave the way you want, but it has so many beautiful strengths. What's the story you've been telling about who you are? And what's another story that's also true, but better?

Connect with me: Leave a voice message with your questions, challenges, or wins at speakpipe.com/learntothrivewithADHD

Remember: You're not broken. You're just telling yourself the wrong story.

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Ever feel like you're working incredibly hard but nothing's changing? That frustration hits different when you have ADHD. In this episode, we explore "The Slight Edge" by Jeff Olson and why this book is perfect for rewiring how we think about success.

Why This Book Works for ADHD:

Your ADHD brain craves novelty and quick wins, but Olson shows us that boring, repetitive actions create lasting change. With time blindness being so real for us, this book reframes time as your ally - because even tiny actions compound when repeated.

Key Insights:

• Every choice moves you toward success or failure (even when results feel invisible)
• The habits that create success are simple but not easy: saving money, drinking water, reading pages
• Steve Martin's 40-year perspective: he gave himself four decades to master comedy and the banjo
• Small daily wins give the dopamine boost ADHD brains need to keep moving forward

The 7 Success Habits:

Show up. Be consistent. Stay positive. Commit long-term. Cultivate desire. Pay the price. Practice integrity. (Pick ONE and practice it imperfectly but consistently!)

ADHD-Specific Strategies:

• Break habits into micro-steps that feel doable
• Use external reminders (Post-its, vision boards, widgets)
• Design your environment for success, not willpower
• Trust the invisible process when results aren't immediate
• Choose rest as a slight edge decision too

Your Next Step:

Pick something so small it feels almost silly. Drink one more glass of water. Read two pages. Write one sentence about your dream. Then repeat tomorrow.

Remember: It's not about intensity, it's about consistency. Time is compounding with your efforts, even when you can't see it.

Have a question or want to share a win? Leave a voice message at https://www.speakpipe.com/learntothrivewithadhd - you might be featured on a future episode!

Book mentioned: The Slight Edge by Jeff Olson

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That nagging voice telling you "you're not good enough" or "they'll find out you're a fraud"? It's not just you. ADHD and imposter syndrome feed off each other, creating a perfect storm of self-doubt. But here's the thing - recognizing this pattern is the first step to breaking free.

Research shows that up to 70% of people experience imposter syndrome, and for ADHD adults, those rates may be even higher. The way our brains process feedback and memory makes us especially vulnerable to these thoughts.

In this episode, you'll discover:

• Why ADHD brains are wired to notice what's missing instead of what's working
• How memory challenges make us forget our wins and keep reproving ourselves
• The 5 types of imposter syndrome (perfectionist, expert, soloist, natural genius, superhuman)
• Why imposter syndrome often gets worse the more successful you become
• Real client stories of breakthrough moments and confidence building
• The difference between masking and authentic confidence
• 7 practical tools you can use immediately when imposter thoughts strike
• How to reframe "I don't know enough" into "I'm learning and growing"

Key takeaway: Imposter syndrome doesn't mean you're a fraud - it means you're stepping outside your comfort zone and growing. You don't have to know it all, you just have to keep showing up.

Free Resource: Download your "Spot Your Imposter Voice and Reframe It" worksheet at www.learntothrivewithadhd.com/imposter

Send your questions: I'd love to hear from you! Share your ADHD challenges at https://www.speakpipe.com/learntothrivewithadhd and I may feature your question in a future episode.

Remember: You belong in the room. Your perspective matters. You're already enough. 

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Burnout with ADHD doesn't build up slowly. It comes from living in extremes. One day you're hyperfocused and working nonstop, the next you're scrolling Netflix and can't get off the couch. That cycle is exhausting - and it's not your fault.

Research shows that up to 70-80% of ADHD adults report frequent burnout symptoms. If you recognize this pattern, you're not alone, and there's a way out.

In this episode, you'll discover:

• Why ADHD brains burn out differently than neurotypical brains
• The science behind executive function depletion and the "smaller battery" effect
• How masking and trying to appear "normal" drains your energy
• The dopamine rollercoaster: why hyperfocus leads to crashes
• Warning signs to watch for before you hit the wall
• Practical recovery strategies you can implement today
• How to build sustainable energy without the guilt

Key takeaway: Rest isn't the opposite of productivity - it's the fuel for it. Without recovery, the cycle just keeps repeating.

Free Resource: 

Download your ADHD Burnout Recovery Worksheet at www.learntothrivewithadhd.com/burnout

Send your questions: 

I'd love to hear from you! Share your ADHD challenges at https://www.speakpipe.com/learntothrivewithadhd and I may feature your question in a future episode.

Remember: You're not lazy. You're not broken. You're exhausted. And exhaustion requires care, not shame.

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