Why do we procrastinate so often? Understand the role of uncertainty in procrastination and the impact it has on people with ADHD, especially those diagnosed later in life. We explore why we often hold onto the familiar, even when it doesn't serve us, and how building tolerance for uncertainty can unlock new possibilities.

I'll also share practical strategies you can use right away to expand your capacity for uncertainty—one of the most powerful skills you can cultivate for growth.

Episode Highlights:

• The link between uncertainty, avoidance, and procrastination for people with ADHD.
• Understanding the fast and slow life history strategies and how they shape our approach to uncertainty.
• Practical steps you can take today to increase your tolerance for uncertainty and lean into new possibilities.
• Cognitive restructuring as a powerful tool for breaking the procrastination cycle.

Common Questions:

• Why does uncertainty feel so overwhelming for those with ADHD?
• How does a history of unpredictability impact our ability to plan for the future?
• What are some simple ways I can expand my tolerance for uncertainty?

Notable Quotes:

• "In the universe of possibility, we set the context and let life unfold." - Ben Zander
• "Procrastination is an adaptive response to uncertainty. The trick is moving from a fast life strategy into a slower one, where planning for the future becomes possible."
• "Growth only happens when we take steps forward without knowing the answer."

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Find more resources at lightbulbadhd.com.

Sirois, F. M., & Giguère, B. (2018). Giving in when feeling less good: Procrastination, action control, and social temptations. British Journal of Social Psychology, 57(2), 404-427. Available at: [https://eprints.whiterose.ac.uk/126516/](https://eprints.whiterose.ac.uk/126516/)

Gagnon, J., Dionne, F., & Pychyl, T. A. (2016). Committed action: An initial study on its association to procrastination in academic settings. Journal of Contextual Behavioral Science, 5(2), 97-102. Available at: https://www.researchgate.net/profile/Joel-Gagnon-4/publication/301743242_Committed_action_An_initial_study_on_its_association_to_procrastination_in_academic_settings/links/577bb37d08ae213761caae05/Committed-action-An-initial-study-on-its-association-to-procrastination-in-academic-settings.pdf

Clayton, M. et al. (2023). The Impact of Emotion Regulation...

So many ADHD adults are stuck; we're 'waiting for permission' but it never comes. So we stay stuck. If this is you, this episode is here to shift that. In this empowering conversation, we explore the transformative power of self-permission and why it’s often the missing piece for adults with ADHD.

Learn how to break free from the external validation trap, the importance of autonomy in making meaningful changes, and practical tools you can start using today to reclaim control of your decisions.

If you’ve ever felt like you’re waiting for a green light that never comes, this episode offers the mindset shifts and strategies to help you move forward.

Episode Highlights:

- What self-permission means and why it’s crucial for ADHD adults

- How external validation traps keep you stuck (and how to break free)

- The surprising link between self-permission and lasting motivation

- Practical tools like “permission slips” to help you get started

- Why rest and failure are essential parts of growth

Common Questions:

- What does “self-permission” really mean?

- How do I stop waiting for external validation?

- How can I give myself permission to rest or fail?

- What practical strategies can I use to build self-permission into my life?

Notable Quotes:

• Nobody else is coming to give you permission. That green light? It has to come from you.
• Self-permission is about autonomy, acceptance, and action.
• Failure isn’t the opposite of success; it’s how we get there.

Full transcript available on my website.

Connect with Katherine here:

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- Visit my website for coaching, resources, and more: lightbulbadhd.com

- Follow me on Instagram for tips and updates: @adhd_coach_katherine

Champ, R., Adamou, M., & Tolchard, B. (2022). "Seeking Connection, Autonomy, and Emotional Feedback: A Self-Determination Theory of Self-Regulation in Attention-Deficit Hyperactivity Disorder." Psychological Review, 130. DOI: 10.1037/rev0000398

Dekkers, T. et al. (2016). Risky decision making in Attention-Deficit/Hyperactivity Disorder: A meta-regression analysis; Clin Psychol Rev 2016 Apr:45:1-16. doi: 10.1016/j.cpr.2016.03.001.Epub 2016 Mar 4. DOI: 10.1016/j.cpr.2016.03.001

Knouse L and Mitchell J.T, Incautiously Optimistic: Positively-Valenced Cognitive Avoidance in Adult ADHD; Cogn Behav Pract. 2015 May ; 22(2): 192–202. doi:10.1016/j.cbpra.2014.06.003.

Morsink S et al, Studying Motivation in ADHD: The Role of Internal Motives and the Relevance of Self Determination Theory; Journal of attention Disorders, 2022 Jun;26(8):1139-1158. doi: 10.1177/10870547211050948.Epub 2021 Nov 19.

Sprich...

Understanding how your brain manages tasks, impulses, and emotional regulation isn't just about ADHD; it's a key to thriving in all areas of life.

Episode Highlights:

• What is an Executive Function Profile? Learn how everyone has a unique profile and why understanding it can help smooth daily life.
• Beyond ADHD: How executive function impacts everyone, not just those with ADHD, and how to leverage this knowledge for productivity and well-being.
• Common Challenges: Dive into real-life struggles like time awareness, impulse control, and emotional regulation.
• Practical Tools: Katherine shares a couple of her favourite tools, including OneSec for impulse control, visual timers, and a downloadable Tracking Sheet to help you assess your profile.

Whether you're navigating ADHD or simply want a better handle on life's demands, this episode equips you with tools for clarity, confidence, and control.

Be sure to leave a review if you found this episode helpful, and don't forget to subscribe for more empowering insights. Stay curious, stay powerful, and take care of yourself!

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OneSec App – Delay access to social media and build better impulse control.