Urgent vs. Important with ADHD: Why Distractions Feel Impossible to Resist

Have you ever sat down to do one simple thing — like send an email — and forty minutes later you’ve chased a dozen distractions, fixed something that wasn’t urgent, and now you feel scattered and frustrated?

That’s the ADHD distraction cycle. In this episode, I’m unpacking why ADHD brains treat everything like it’s urgent, how dopamine and working memory drive us toward rabbit holes, and the emotional side of people-pleasing and perfectionism that make it worse.

You’ll learn simple, ADHD-friendly ways to capture distractions, regulate your nervous system, and bring yourself back to what matters — without shame.

—CHAPTERS—

00:00 Introduction: The ADHD Distraction Cycle

00:44 Welcome to the Podcast

02:03 Jen's Personal Story of Distraction

03:17 Understanding the Urgency of Distractions

04:24 Brain Wiring and Distraction

06:50 Strategies to Combat Distractions

10:37 Self-Compassion and Final Thoughts

13:16 Conclusion and Call to Action

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DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.

If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.