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Ever stare at your to-do list and feel like your brain just… freezes? Yep. Same.

In this episode, Leah Carroll and I talk about decision paralysis, why it’s so common with ADHD, and why it’s not a motivation problem — it’s an energy and trust problem. We dig into spoon theory (one of my favorite visuals for explaining mental load), how decision fatigue sneaks up on us, and why by the end of the day even tiny choices feel impossible.

We also talk about something that doesn’t get enough attention: self-trust. Not the hype kind — the quiet kind that’s built when you keep small promises to yourself. Things like simple nightly routines, brain dumps that actually help you wake up calmer, and setting your future self up for success instead of chaos.

We wrap it up by talking about how ADHD coaching can help — not because you’re broken, but because sometimes you just need someone outside your brain to help you see what actually matters.

If you’ve ever thought, “Why does everything feel so hard?” — this one’s for you.

Takeaways

• Decision paralysis usually isn’t about laziness — it’s about too many choices and no clear priority
• Spoon theory is a helpful way to visualize energy: you only get so many “spoons” a day, and every task costs one
• ADHD makes decision fatigue worse because your brain is working overtime all day
• Self-trust grows when you keep small, realistic promises to yourself
• A simple nightly brain dump can dramatically reduce morning overwhelm
• Planning before you’re tired helps prevent end-of-day shutdown
• Habit stacking works best when you pair something necessary with something enjoyable
• Knowing your personal energy limits helps prevent burnout
• ADHD coaching offers an outside perspective when your brain feels too close to the problem

⁠⁠

Keywords

decision paralysis, ADHD, spoon theory, decision fatigue, self-trust, mental load, nightly routines, habit stacking, ADHD coaching

Leah Carroll

ADHD Life & Mindset Coach

w: leahccoaching.com

i: @adhd.coach.leah

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Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.

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ADHD Coach Leah Carroll and I zoom in on self-trust — how it’s built, how it gets broken (especially with ADHD), and why it’s one of the most important skills we can develop.

We talk about the practical side of this: habit stacking, simple nightly routines, and why reflection isn’t about overthinking — it’s about creating awareness without judgment. When your brain is busy managing executive function all day, having a few anchor habits can make everything feel lighter.

We also unpack why ADHD coaching can be so powerful. Not because you need fixing, but because having an outside perspective helps you see patterns you’re too close to notice. Sometimes the breakthrough isn’t doing more — it’s understanding what’s actually draining you and adjusting from there.

This episode is about building a system that supports you, so you can stop fighting your brain and start trusting yourself again.

Takeaways

• Self-trust is built through small, repeatable actions — not big overhauls
• Habit stacking works best when it supports your energy instead of draining it
• Nightly routines help reduce chaos by giving your brain a plan before you sleep
• Reflection doesn’t have to be deep or emotional — it just has to be honest
• ADHD coaching offers clarity when your thoughts feel tangled
• Pre-planning removes friction and reduces decision fatigue
• Each follow-through, even a small one, strengthens self-trust
• Understanding your energy limits helps prevent burnout
• Executive function improves when systems support the brain you actually have
• Awareness creates choice — and choice creates change

Keywords

self-trust, ADHD, ADHD coaching, habit stacking, nightly routines, executive function, self-awareness, reflection, productivity

Leah Carroll

ADHD Life & Mindset Coach

w: leahccoaching.com

i: @adhd.coach.leah

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Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.

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If you’ve ever thought, “I know what I want to do… I just can’t seem to make it stick,” this episode is for you.

In this conversation, I’m joined by Leah Carroll, and we’re talking about habit stacking—but in a way that actually makes sense for ADHD brains.

Instead of relying on discipline or willpower (which tends to fall apart fast), we explore why ADHD brains work better with cues, dopamine, and momentum. Leah breaks down how attaching a new habit to something you already do—like pairing your morning coffee with unloading the dishwasher—can make habits feel lighter, more doable, and far less overwhelming.

We also talk about why persistence matters more than consistency when you have ADHD, and how small, almost-boring changes are often the ones that create the biggest long-term shifts. No perfection. No all-or-nothing thinking. Just simple wins that add up.

If you’ve been craving a more realistic, grace-filled way to build habits that actually work with your brain (and your life as a mom), this episode will feel like a deep exhale.

Connect with Leah! 👇🏼

Leah Carroll

ADHD Life & Mindset Coach

w: leahccoaching.com

i: @adhd.coach.leah

Keywords:

ADHD mom, ADHD moms, ADHD habits, habit stacking, ADHD brain, dopamine, cues, persistence over consistency, small wins, habit building with ADHD, morning routines, Quick Wins for ADHD Moms

Key Takeaways:

• Habit stacking works by attaching a new habit to something you already do.
• ADHD brains respond better to cues and dopamine than discipline.
• Persistence beats consistency when building habits with ADHD.
• Tiny changes create sustainable momentum over time.
• Pairing habits with daily routines makes follow-through easier.
• Perfection isn’t the goal—progress is.
• Reminders, alarms, and visual cues can support habit stacking.
• Gamifying tasks can increase motivation and follow-through.
• Start with one habit before adding anything else.
• Your brain can change—neuroplasticity is on your side.

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Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.

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In this episode of Quick Wins for ADHD Moms, I’m talking about why focusing on the process — not the finish line — changes everything for ADHD brains.

If you’ve ever felt motivated at the start and completely overwhelmed halfway through, this episode is for you. I break down why outcome-based goals actually increase pressure and stall momentum for ADHD brains — and why shifting your attention to the next small, doable step creates energy instead of stress.

We’ll also look at how elite athletes think about performance (spoiler: they’re not obsessing over the win), and why dopamine shows up during action, not after everything is done.

This isn’t about lowering standards or doing less. It’s about working with your brain instead of constantly fighting it — and using quick wins to create momentum, clarity, and calm in the middle of real life.

Key Takeaways

• Pick a process, not a finish line
• Focus on the next right step — not the whole staircase
• Dopamine comes from movement, not completion
• Momentum quiets overwhelm
• ADHD brains need immediacy and feedback to stay engaged
• Outcome pressure hijacks attention
• Quick wins aren’t shortcuts — they’re strategy
• Visible progress helps regulate your nervous system
• Small actions create fast, clear wins
• Respect how your brain actually works in demanding seasons

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Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.

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If goal setting actually worked the way it’s “supposed to,” a lot of us would be living very different lives by now.

In this episode, I’m talking about why traditional goal setting falls apart for ADHD brains—and why that doesn’t mean you are broken or unmotivated. We dig into the pressure of big goals, the crash that happens when plans don’t go perfectly, and the frustration of feeling like you’re always behind.

Instead of obsessing over outcomes, I share a more realistic approach: focusing on the process. We talk about breaking big goals into truly doable micro-steps, creating plans that can flex with your energy and your day, and learning to notice progress even when it doesn’t look impressive on paper.

This episode is a reminder that small wins matter, consistency doesn’t have to be perfect, and you’re allowed to build a life—and goals—that actually work with your brain.

If goal setting has ever made you feel discouraged, this one’s for you.

Key Takeaways

1. Focus on the process, not the outcome.
2. Break goals into small micro pieces.
3. Embrace micro tasks for daily progress.
4. Prioritize process over perfection.
5. Create small anchors for tough days.
6. Avoid all-or-nothing thinking.
7. Understand why traditional goal setting fails ADHD brains.
8. Reframe focus from big goals to small wins.
9. Identify daily habits of the person you want to become.
10. Adopt flexible plans that allow for restarts.

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Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.

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In this episode, we’re talking about the holidays… ADHD-style. Because listen, December has a vibe, and it’s not always the cozy Hallmark-movie energy we wish it were. Schedules get weird, kids are extra hyped, expectations feel sky-high, and somehow you’re supposed to remember all the dates, all the gifts, and all the “fun little traditions” everyone else seems to pull off effortlessly. (Elf on the Shelf every night? Absolutely not. I can love your reels and also know I would melt into a puddle of anxiety trying to do that.)

I share some real-life moments from our own holiday chaos and the things that have helped my ADHD brain breathe a little easier this time of year. Think: lowering expectations, simplifying traditions, and choosing peace over performance. We talk about the pressure to “keep up,” why ADHD brains struggle extra during the holidays, and how to manage your energy so you’re not running on fumes by Christmas morning.

This isn’t about creating a picture-perfect holiday. It’s about creating a warm, safe environment where your family actually enjoys being together — and where you don’t lose yourself in the process.

Takeaways

• Lowering expectations is one of the biggest holiday stress-busters.
• Simpler traditions = easier on ADHD brains (and still magical).
• Predictability and routine help ground an overstimulated brain.
• Holiday pressure hits harder when your brain is already juggling noise.
• Energy management matters more than trying to “do it all.”
• Creative adjustments make the season fun and doable.
• Your kids will remember the feeling, not the perfection.

Keywords

ADHD, holidays, stress management, parenting, holiday traditions, energy management, ADHD tips, family, holiday season, mental health

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Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.

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In today’s conversation, I’m sitting down with Dr. Kailey Buller, and wow… she brings so much wisdom about stress, transitions, and what it really looks like to decompress when you have an ADHD brain. We talk about those “in-between moments” — the little buffers most of us skip — and how they actually make or break our stress tolerance. Kailey walks us through simple ways to come down after high-stress situations, how to build tiny decompression rituals into real life, and why a little playfulness goes a long way (for us and our kids).

If you’ve ever gone from one thing to the next with zero breathing room and wondered why you’re snappy, overwhelmed, or wiped out… this episode is such a breath of fresh air.

Keywords:

stress management, ADHD, transition buffers, decompression, playfulness

Takeaways:

• ADHD brains have a lower stress threshold — which is why transition buffers matter so much.
• Adding a buffer between high-stress tasks can completely change how you show up.
• Decompression isn’t optional — it’s necessary.
• A tiny moment of play can shift your whole nervous system.
• Built-in pauses help keep stress from stacking.
• Physical unwinding helps your brain chill out.
• Kids respond so well to playful redirection during tense moments.
• When we snap under stress, acknowledgment + repair are powerful.
• Joy in the small, simple moments actually reduces stress.
• Emotional safety makes it easier for everyone in the home to reset.

Find & Follow Dr. Kailey Buller:

Website: https://www.vitalswithdrbuller.com/

Instagram: https://www.instagram.com/vitalswithdrbuller

TikTok: https://www.tiktok.com/@vitalswithdrbulle

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🔥 Get Your Dopamine Hit List 👈🏼

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Connect with Jessica on LinkedIn

Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.

Send us a text

👉 Join the Quick Wins Newsletter!    

In this conversation, Kailey Buller gets really honest about something so many of us deal with — just getting started. Task initiation can feel like trying to move a mountain, especially with an ADHD brain (mom or kid!). She talks about the power of keeping things ridiculously small — think five-minutes-or-less small — because once you get that tiny win, the momentum kicks in and the overwhelm drops way down.

Kailey also dives into how helpful visual reminders and simple routines can be for our kids, especially those who struggle with the same things we do. It’s not about creating a hyper-structured home; it’s about giving their brains a little borrowed support so they can actually follow through.

One of my favorite parts of this whole conversation is the emphasis on empathy. Our kids aren’t being defiant — most of the time, they’re just hitting the same walls we hit. When we understand what ADHD actually looks like in day-to-day life, it softens the whole dynamic. We stop taking everything personally and start seeing the real challenge underneath.

And yep — we even touch on how new moms can feel “ADHD-ish” from pure sleep deprivation, and why leaning on outside structure is not a failure. It’s just smart.

Keywords
ADHD, task initiation, parenting, visual reminders, empathy, structured routines, Kailey Buller, quick wins, overcoming challenges, momentum

Takeaways

• Getting started is hard — ADHD or not — but especially with an ADHD brain.
• Tiny, five-minute tasks build real momentum and cut down the overwhelm.
• Visual reminders + simple routines give kids the structure their brains crave.
• Parenting becomes easier when we meet our kids with empathy instead of frustration.
• Most ADHD kiddos aren’t being defiant — they’re truly struggling.
• Breaking things down into mini-steps makes everything more doable.
• “Borrowed structure” is a gift, not a crutch.
• Understanding how ADHD works helps us respond with compassion instead of confusion.
• Exhausted new moms can absolutely feel ADHD-like symptoms.
• It’s okay to use whatever external support helps you get through the day.

Find & Follow Dr. Kailey Buller:

Website: https://www.vitalswithdrbuller.com/

Instagram: https://www.instagram.com/vitalswithdrbuller

TikTok: https://www.tiktok.com/@vitalswithdrbulle

Support the show

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Our Website! TheADHDmom.com

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Connect with Jessica on LinkedIn

Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.

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Summary

In this episode of Quick Wins for ADHD Moms, host Jessica Lynn Lewis welcomes Dr. Kailey Buller, a double board-certified physician in emergency and family medicine, who shares her journey of being diagnosed with ADHD in adulthood. Dr. Buller discusses practical strategies for managing ADHD, particularly focusing on working memory and the importance of externalizing information to reduce mental clutter. The conversation highlights the unique challenges women face with ADHD and the importance of finding personalized systems to manage daily tasks effectively.

Key Points

• Dr. Kailey Buller shares her ADHD diagnosis journey.
• Importance of externalizing information to manage ADHD.
• Working memory challenges for ADHD individuals.
• Finding personalized systems to manage daily tasks.
• ADHD symptoms often misdiagnosed as anxiety in women.
• Practical strategies for managing ADHD effectively.
• The role of apps like Todoist in managing tasks.
• ADHD's impact on executive functions like task initiation.
• The spectrum of ADHD symptoms and individual differences.
• The importance of understanding personal ADHD traits.

Dr. Kailey Buller -

Website: https://www.vitalswithdrbuller.com/

Instagram: https://www.instagram.com/vitalswithdrbuller

TikTok: https://www.tiktok.com/@vitalswithdrbulle

Support the show

🔥 Get Your Dopamine Hit List 👈🏼

😘 Never Miss a Quick Win. 👉 Join the Quick Wins Newsletter!

Our Website! TheADHDmom.com

Follow us on INSTAGRAM: @quickwinsadhdmoms

Find us on YOUTUBE

Connect with Jessica on LinkedIn

Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.

Send us a text

Summary

In this episode of Quick Wins for ADHD Moms, Jessica Lynn Lewis and Carol Siege discuss practical strategies for managing household chaos, focusing on laundry solutions and the importance of emotional support. Carol shares her experience as a mother of four neurodiverse boys and offers insights into her coaching process for parents of neurodiverse children.

Keywords

ADHD, neurodiverse, parenting tips, laundry solutions, emotional support

Takeaways

• Buy identical socks for each child to simplify laundry.
• Use distinct colors or patterns for each child's clothing.
• Emotional support can transform daily routines.
• Coaching helps identify and prioritize parenting goals.
• Investing time in coaching can improve family life.
• A hug can reset a child's emotional state.
• Coaching sessions typically last nine weeks.
• Remote coaching offers flexibility for busy parents.
• Understanding each child's needs is crucial.
• Simple changes can reduce household stress.

You Can Find Carol Here!

Email Carol:  [email protected]

Website:  https://familypathwayscoaching.com/

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Our Website! TheADHDmom.com

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Connect with Jessica on LinkedIn

Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.