Podcast
ADHD Powerful Possibilities: New and Late Diagnosis & Beyond
Hosted by ADHD Coach Katherine Sanders · EN
Finally, an ADHD podcast that skips 'superpower' chat and toxic productivity to get real about what's going on and what actually works. If you're tired of empty promises and quick fixes, you've found your home.
I'm Katherine, a certified ADHD coach (PCC, ACCG) diagnosed with ADHD and Autism in my early 40s. With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and the honest conversations you've been searching for. My clients call me the "ADHD nerd version of their favourite aunty" – and I'm here for it.
What you'll get:
- Weekly episodes tackling executive function challenges like emotional regulation, time management, and getting started
- Practical, ADHD-friendly approaches to success that you'll learn to create so they actually fit your brain
- Guest experts sharing diverse perspectives on thriving with neurodivergence (not just selling their products)
- No fluff, no sugar-coating: just real talk for real people who are too busy for 90 minute chit chat
Perfect for: Adults navigating ADHD diagnosis, entrepreneurs building sustainable businesses, women in perimenopause or menopause, and anyone supporting someone with ADHD, especially teens and families with multiple ADHD/neurodivergent members.
You know that overnight transformations or one-size-fits-all solutions don't last, even if they're fun for a few hours. With me, you'll discover the power of self-awareness, autonomy, and agency while reframing what success looks like for your unique brain and life circumstances.
Are you ready to turn those very real, annoying ADHD challenges into powerful possibilities? Your authentic growth journey starts here. Let's Go.
17episodes
Episodes
Newest firstAll episodes
ADHD and The Cognitive Load
2w ago00:39:04Tap to summarizeHow the BBC comedy Motherland explains cognitive load, why our home life can be more draining than work - plus what to do about it.If you've ever watched Motherland and found yourself wincing as much as laughing, this episode is for you. The BBC comedy lands so hard because it shines a painfully bright light on the cognitive load of running a household — and that load hits ADHD brains particularly hard.This isn't really about being a mother. It's about being the "default human" in a household: the one anticipating, monitoring, planning, remembering, and quietly absorbing everyone else's needs alongside your own. Whether you have children or not, if you're the strategic ops manager of your home, this one's for you.What we coverWhy Motherland feels so accurate (and so uncomfortable) for ADHD viewersThe difference between cognitive load and emotional load, and why both matterHow working memory challenges in ADHD turn everyday domestic admin into forefront effortIntrinsic vs extraneous cognitive load — and why your home environment may be making things harder than they need to beThe neuroscience of acute stress: why you genuinely can't think clearly at 9pm on a bad TuesdayAllostatic load: the long-term physiological cost of chronic stress, and why it's distinct from burnout-as-feelingWhy ADHD adults are more likely to carry decades of accumulated stress before diagnosisThree practical principles for redesigning your home operating system: externalise everything, reduce decisions at high-friction moments, and protect transition timeKey ideaYour job is not to become someone who can hold ten threads in their head every day forever. Your job is to design a home operating system that does that work for you.Mentioned in this episodePrevious episode: The Novelty Trap (on holding things in your head and prospective memory)Motherland (BBC) — created by Sharon Horgan, Holly Walsh, Graham Linehan, Helen LinehanConcept: the "default human" in a householdThe CAPACITY Framework (my coaching methodology)References - please see full notes on episode page here.A correction: In the episode I said working memory challenges in ADHD are "particularly verbal." That's the wrong way round. Martinussen et al. (2005) actually found spatial working memory is more affected than verbal in children with ADHD — spatial tasks like remembering where things are, holding mental maps, or tracking layouts. Verbal working memory is also affected, just less dramatically. In adults, Alderson et al. (2013) found both are impaired. The everyday point still stands: holding instructions, sequences, and prompts in your head is genuinely harder with ADHD. I just got the dominant channel backwards. ADHD brain doing ADHD things.Work with meI work one-to-one with late-diagnosed ADHD professionals on the environment, emotions, and cognitive aspects of ADHD — designing systems that fit your life, not someone else's manual. Later this year I'm opening a small group programme grounded in my framework, where you do the work in real time rather than sitting through long group calls.Find me at lightbulbadhd.com or on Instagram @adhd_coach_katherine.A reminderThis is a coaching and educational podcast, not medical advice. I'm a certified ADHD coach, not a therapist, doctor, or counsellor. If you're in crisis, you need therapy or counselling, not coaching.
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ADHD and the Novelty Trap
3w ago00:27:06Tap to summarize"The strategy worked. Then it stopped working... and I can't start again." If that sentence hits you in the feels, you are not alone, and you are not failing.In Episode 48, Katherine breaks down the novelty trap: why shiny new productivity systems feel like 'the answer', then collapse and trigger the familiar shame spiral.You'll learn:why urgency, novelty, and external pressure are unstable fuels,why "trick-based" systems often stop working after late diagnosis (hint: it's growth, not regression), andhow to build sustainable systems that survive the bad days.The change? Aim for continuity over consistency. Reduce the steps and conscious choices instead of increasing pressure and "I should". Externalise your memory. Design smooth, fun re-entry ramps so your system can be restarted in the middle of mess.THIS EPISODE IS FOR YOU IFYou keep finding a new app, planner or routine that works for a few weeks, then collapsesYou're late-diagnosed and the "when it stops working" moment feels personalYou want ADHD strategies that hold on low-capacity days, not just your best dayIN THIS EPISODEThe novelty trap pattern: why "it worked, then it didn't" is predictable, not a character flawThe three fuels: urgency, novelty, and external pressure, and why they burn outThe research lens: reward, reinforcement, delay aversion, and executive function loadThe reframe: continuity over consistency, and systems that survive bad daysPractical design principles: reduce friction, externalise memory, and build re-entry rampsTIMESTAMPS (Approximate)00:00 - Intro 01:05 - Naming the problem: the honeymoon phase and the crash04:30 - Explanation and research: urgency, novelty, pressure, and why motivation fades16:45 - A late-diagnosis layer: when insight makes brittle strategies snap19:30 - Your change? what to build instead27:30 - Wrap-up and next stepsFull episode page with transcript and research links at: https://lightbulbadhd.com/yourls/048noveltytrapWORK WITH KATHERINE 1:1If this episode named something you've been living with, 1:1 coaching is where we work it out together.https://lightbulbadhd.com/yourls/coachingTAKE THE QUIZNot sure where your ADHD is stopping you when you're trying to take action? Try the free quiz to find out.https://lightbulbadhd.com/yourls/048quizCONNECT WITH KATHERINEWebsite: https://lightbulbadhd.com/Instagram: @adhd_coach_katherine ABOUT THE SHOWPowerful Possibilities is a podcast for late-diagnosed adults with ADHD who want to enjoy life instead of being on the productivity hamster wheel and ready to try something that actually works.Hosted by Katherine Sanders, ICF PCC and PAAC PCAC certified ADHD coach.
Transcribe →Build Your Environment Not Your Willpower
Apr 800:28:15Tap to summarizeIf you have ADHD, stop trying to “try harder”.In this episode, ADHD coach Katherine Sanders explains why environment design beats willpower for ADHD, and how cues, friction and simple if-then plans can make starting and follow-through feel easier without you changing who you are.This Episode is for you if:• You keep setting alarms, making routines, writing lists, and still end up thinking, “What is wrong with me?”• You can know exactly what to do, but your brain does not reliably convert intention into action on demand.• You want practical ADHD-friendly changes you can make to your space and your cues, without relying on motivation or “discipline”.Episode Summary:If you have spent years trying to force yourself to be consistent through willpower, this episode offers a kinder, more accurate lens: the problem is rarely your character.For ADHD brains, the gap between knowing and doing is often about executive function load, decision fatigue, and unreliable internal cueing, especially when stress and tiredness kick in.Katherine unpacks what research suggests about self-control limits, habit cues, and implementation intentions, then turns it into a simple environment-first framework you can use this week. You will learn how to build prompts outside your brain, reduce friction for the actions you want, and increase friction for the actions you regret.This is about intelligent design: building systems that work with the brain you do have.In This Episode:• Why “try harder” advice keeps failing, and why it is not a personal flaw• What research suggests about self-control under load and executive function in ADHD• How habits are driven by stable context cues more than daily motivation• How implementation intentions (if-then planning) reduce in-the-moment decision-making• The Environment-First Setup: cues, visibility, friction, and one tiny plan you can test this week00:00 - Welcome and what this episode is about00:35 - The willpower trap (and the environment-first lens)02:20 - Why “try harder” keeps failing06:00 - Research and explanation: self-control, habits, context, decision fatigue18:30 - Why you have to stop building systems for a brain you do not have22:30 - Practical application: The Environment-First Setup (5 steps)27:10 - Next steps, plus Lightbulb Studio waitlistReferences: Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. https://doi.org/10.1016/S0065-2601(06)38002-1Henry, J. D., MacLeod, M. S., Phillips, L. H., & Crawford, J. R. (2004). A meta-analytic review of prospective memory and aging. Psychology and Aging, 19(1), 27–39. https://doi.org/10.1037/0882-7974.19.1.27Hofmann, W., Baumeister, R. F., Förster, G., & Vohs, K. D. (2012). Everyday temptations: An experience sampling study of desire, conflict, and self-control. Journal of Personality and Social Psychology, 102(6), 1318–1335. https://doi.org/10.1037/a0026545Inzlicht, M., & Schmeichel, B. J. (2012). What is ego depletion? Toward a mechanistic revision of the resource model of self-control. Perspectives on Psychological Science, 7(5), 450–463. https://doi.org/10.1177/1745691612454134Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674Muraven, M., Tice, D. M., & Baumeister, R. F. (1998). Self-control as limited resource: Regulatory depletion patterns. Journal of Personality and Social Psychology, 74(3), 774–789. https://doi.org/10.1037/0022-3514.74.3.774Willcutt, E. G., Doyle, A. E., Nigg, J. T., Faraone, S. V., & Pennington, B. F. (2005). Validity of the executive function theory of attention-deficit/hyperactivity disorder: A meta-analytic review. Biological Psychiatry, 57(11), 1336–1346. https://doi.org/10.1016/j.biopsych.2005.02.006Wood, W., & Neal, D. T. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863. https://doi.org/10.1037/0033-295X.114.4.843
Transcribe →Bonus: Making Friends with ADHD for Neurodivergent Adults with Caroline Maguire
Apr 100:48:49Tap to summarizeLoneliness isn't something neurodivergent adults just have to accept. Caroline Maguire — ADHD coach and author of Friendship Skills for Neurodivergent Adults — joins Katherine to talk trust, connection, and why your special interests are actually your greatest friendship asset.THIS EPISODE IS FOR YOU IF...You've always felt like you missed a class on how to make friends — and carry shame about itYou have ADHD or are neurodivergent and find friendships exhausting, confusing, or hard to sustainYou're a late-diagnosed adult wondering why connection has always felt just slightly out of reachEPISODE SUMMARYThere's a worldwide loneliness epidemic — and for neurodivergent adults, loneliness isn't new news. Many of us grew up without close friends, without understanding why, and with a coating of shame that followed us into adulthood. This conversation is about changing that.Caroline Maguire is an ADHD coach with over 21 years of experience, and the author of two books on friendship and social skills. Her new book, Friendship Skills for Neurodivergent Adults, publishes in the UK on April 16th 2026. In this conversation, Katherine and Caroline dig into why friendship feels so hard when you have ADHD — and what actually helps.This isn't about becoming more neurotypical. It's about finding your people, using your interests as fuel, and building the kind of friendships that actually fit your brain.IN THIS EPISODE:Why executive function sits at the heart of every social interaction — and what that looks like in real lifeThe difference between info dumping and monologuing (and why the distinction matters)Caroline's ice cream scoop method for building trust without giving it all away at onceThe impulsive friendship cycle — and how to break itWhy your special interests are your greatest asset for finding genuine connectionThe difference between masking and adapting — and why it matters for neurodivergent adultsHow to make friendships more sustainable when logistics and energy are already stretchedTIMESTAMPS00:00 — Introduction and welcome 02:00 — Why Caroline keeps coming back to friendship 05:30 — The shame of not having friends as an adult 09:00 — How executive function shows up in social situations 14:00 — Bottom-up processing and sensory input 18:00 — Info dumping versus monologuing 22:00 — Finding your people through special interests 26:00 — Masking versus adapting 31:00 — The ice cream scoop method for trust 38:00 — The impulsive friendship cycle 42:00 — Making friendship more sustainable and automatic 48:00 — Caroline's one takeaway and where to find herTimestamps are approximate — adjust after final editNOTABLE QUOTES"We deserve friendship. I just can't stop feeling like we deserve friendship." — Caroline Maguire"How could you have known? You didn't know about your brain." — Caroline Maguire"It's tools, not rules. Take what you want and throw away the rest." — Caroline MaguireCOMMON QUESTIONS ANSWEREDWhy do ADHD adults struggle to make and keep friends?What is the ice cream scoop method for building trust?What's the difference between masking and adapting?How do special interests help neurodivergent adults find connection?How do I make friendships more sustainable when I'm already exhausted?ABOUT OUR GUESTCaroline Maguire is an ADHD and life coach with over 21 years of experience. She is the author of Why Will No One Play With Me? (for children) and Friendship Skills for Neurodivergent Adults. Caroline trained coaches at the ADD Coach Academy and is passionate about ending loneliness in the neurodivergent community. Find her at @authorcarolinem on Instagram.GET CAROLINE'S BOOKFriendship Skills for Neurodivergent Adults — available for pre-order now, publishing 16th April 2026UKAmazon UKWaterstonesHachette UKHive UKBookshop UKTG Jones OnlineKobo AudiobookAudibleAustraliaAmazon AustraliaBooktopiaBoffins BooksThe NilePlanet BooksKobo AudiobookAudibleIrelandAmazon IrelandKoboAudibleAudiobooks.comWORK WITH KATHERINEIf you want personalised translation, systems designed specifically for your brain, Katherine works one-to-one with late-diagnosed adults who are capable, resourced, and done waiting for motivation to arrive.CONNECT WITH KATHERINEWebsite: lightbulbadhd.com Instagram: @adhd_coach_katherineCONNECT WITH CAROLINEInstagram: @authorcarolinemABOUT THE SHOWFinally, an ADHD podcast that skips 'superpower' chat and toxic productivity to get real about what's going on and what actually works.I'm Katherine, a certified ADHD coach (ICF PCC, PAAC PCAC, ADDCA trained) diagnosed with ADHD and Autism in my early 40s. With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you've been searching for.New episodes weekly. Subscribe wherever you get your podcasts.EPISODE FOCUSADHD friendship, making friends with ADHD, neurodivergent social skills, ADHD loneliness, ADHD adults, late diagnosis ADHD, Caroline Maguire, friendship skills, neurodivergent adults, ADHD connection
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45 ADHD and Ambiguity - a toxic mix
Mar 2500:29:58Tap to summarizeYou can handle a crisis. You can do hard things. So why does "just send the email" feel impossible? In this episode, we name the real culprit, ambiguity, and why it's the hidden barrier behind so much ADHD struggle. Plus practical steps to design around it.THIS EPISODE IS FOR YOU IF...You're high-functioning at work but consistently derailed by tasks that "should" be simpleYou've assumed you're lazy or inconsistent, but something never quite adds upYou're exhausted by tasks that don't have a clear starting point, outcome, or structureEPISODE SUMMARYYou can walk into a complex situation, keep your head, and solve things other people find overwhelming. And then you open your laptop to send one email - and your whole body goes heavy. You might have put this down to inconsistency, a character flaw or even a motivation problem.In this episode, we get into what's actually happening when ADHD brains hit unclear or loosely defined tasks.Ambiguity overloads working memory, stalls task initiation, increases emotional load, and makes it harder to access the executive functions we already find unreliable. No wonder the "simple" things feel hardest!You'll leave this episode with a clear understanding of why ambiguous tasks are disproportionately more challenging for ADHD brains, and a set of practical, low-effort steps to reduce that ambiguity before you begin, so you can stop fighting yourself and start redesigning your environment instead.IN THIS EPISODE:Why capable, high-achieving people with ADHD get stuck on tasks that look easy from the outsideWhat ambiguity actually does to your working memory and executive function (and why it's not procrastination)The role of task initiation, delayed reward signals, and the Default Mode Network in the freeze responseHow emotional load and cognitive load amplify each other, and create the shame spiralA practical framework for reducing ambiguity before you begin, including templates, outcome-first thinking, and environmental designCOMMON QUESTIONS ANSWEREDWhy do I freeze on simple tasks but cope fine in a real crisis?Is this procrastination, or is something else going on?What does ambiguity actually do to an ADHD brain?How do I get started on a task when I can't see the path forward?Do I need to try harder, or is there a different approach?RESOURCES & LINKSWork with Katherine:1:1 Coaching: Premium coaching for late-diagnosed adults who are capable, resourced, and done waiting for motivation to arrive. → 1:1 CoachingLightbulb Studio: Guided support putting research into practice. Not a course or community - my framework plus direct feedback on YOUR implementation. → WaitlistABOUT THE SHOWFinally, an ADHD podcast that skips 'superpower' chat and toxic productivity to get real about what's going on and what actually works.I'm Katherine, a certified ADHD coach (PCC, PAAC PCAC, ADDCA) diagnosed with ADHD and autism in my early 40s. With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you've been searching for.Research ArticlesFaraone, S. V., Asherson, P., Banaschewski, T., Biederman, J., Buitelaar, J. K., Ramos-Quiroga, J. A., Rohde, L. A., Sonuga-Barke, E. J. S., Tannock, R., & Franke, B. (2015). Attention-deficit/hyperactivity disorder. *Nature Reviews Disease Primers, 1*, 15020. https://doi.org/10.1038/nrdp.2015.20Graziano, P. A., & Garcia, A. M. (2016). Attention-deficit hyperactivity disorder and children’s emotion dysregulation: A meta-analysis. *Clinical Psychology Review, 46*, 106–123. https://doi.org/10.1016/j.cpr.2016.04.011Martinussen, R., Hayden, J., Hogg-Johnson, S., & Tannock, R. (2005). A meta-analysis of working memory impairments in children with attention-deficit/hyperactivity disorder. Journal of the American Academy of Child & Adolescent Psychiatry, 44*(4), 377–384. https://doi.org/10.1097/01.chi.0000153228.72591.73Sonuga-Barke, E. J. S. (2002). Psychological heterogeneity in ADHD: A dual pathway model of behaviour and cognition. *Behavioural Brain Research, 130*(1–2), 29–36. https://doi.org/10.1016/S0166-4328(01)00432-6Willcutt, E. G., Doyle, A. E., Nigg, J. T., Faraone, S. V., & Pennington, B. F. (2005). Validity of the executive function theory of attention-deficit/hyperactivity disorder: A meta-analytic review. *Biological Psychiatry, 57*(11), 1336–1346. https://doi.org/10.1016/j.biopsych.2005.02.006
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44 - ADHD, Knowing and Doing. Why DON'T we do what we know?
Mar 1800:22:14Tap to summarizeYou’ve read the books, bought the planners, and know exactly what you should be doing.So why aren’t you doing it? This episode explains why ADHD isn’t a knowledge problem – it’s a translationproblem, and what that means for the support you actually need.THIS EPISODE IS FOR YOU IF…You’ve got a bookshelf full of ADHD books and a graveyard of half-finished journals – and you still can’t make yourself do the things you know you should do.You’ve tried every system and downloaded every app, but nothing sticks consistently.You’re wondering if something is wrong with you, when actually the problem is that the advice isn’t designed for your brain.In this Episode we cover:If you have ADHD, chances are you don’t have a knowledge problem.You probably know exactly what you should be doing – you could write the article, give the TED talk. But knowing what to do and actually doing it are two completely different things, and for ADHD brains, the gap between them is real and neurological.In this episode, we explore why ADHD is not a disorder of knowing what to do – it’s a disorder of doing what you know.The executive function that’s supposed to bridge intention and action works differently in ADHD brains, which is why generic systems and productivity advice so often fail, even when you understand them completely and genuinely want to follow them.How you can change this: stop trying to learn your way out of it. You already know enough. What you need isn’t more information – it’s translation. Taking what you already know and building it into structures that fit your specific brain, your specific life, your specific context. That’s what actually moves the needle.Key TakeawaysThe knowing-doing gap: what it looks like day-to-day and why it’s not a willpower problemThe neuroscience behind it: how executive function is supposed to bridge intention and action – and why it’s unreliable in ADHD brainsWhy learning feels like progress but isn’t the same as doing (and how the self-help industry makes this worse)The translation reframe: why generic advice fails and what individualised support actually looks likeWhat to do next if you’re someone who knows what to do but can’t reliably make yourself do itTimestamps:00:00 – Welcome and cold open [~01:15]The pattern: the knowing-doing gap in daily life [~06:00]The explanation: executive function, ADHD neuroscience, and the learning trap [~14:00]The shift: stop learning, start translating [~19:30]Close and CTA: Lightbulb Studio waitlist [~21:00] – OutroNotable Quotes:“You don’t have a knowledge problem. You have a translation problem.”“ADHD is not a disorder of knowing what to do. It’s a disorder of doing what you know.”“Generic advice tells you what to do. Translation shows you how to do it with your specific brain in your specific life.”Common Questions Answered:Why do I know exactly what I should do but still can’t make myself do it?Is the knowing-doing gap a willpower or motivation problem?Why do productivity systems work for other people but not for me?What’s the difference between getting more information and getting actual support?Links & Resources Mentioned in this Episode:Cortese, S., Kelly, C., Chabernaud, C., Proal, E., Di Martino, A., Milham, M. P., & Castellanos, F. X. (2012)Toward Systems Neuroscience of ADHD: A Meta-Analysis of 55 fMRI Studies. American Journal of Psychiatry, 169(10), 1038–1055. https://doi.org/10.1176/appi.ajp.2012.11101521Additional citations to be added once verified (Barkley on ADHD as a disorder of doing; dopamine response to novelty/learning in ADHD).Work With KatherineLightbulb Studio – Join the waitlist: Not a course. Not a community. My framework plus direct feedback on your implementation – because translation has to fit you. → STUDIOWork with me 1:1 – I have a small number of private coaching clients. These spaces are limited and I prefer to know people before they begin. You can find out more here.CONNECT WITH KATHERINEWebsite: lightbulbadhd.comInstagram: @lightbulb_adhdLinkedIn: LinkedIn: Katherine Sanders YouTube: Lightbulb ADHDAbout The ShowFinally, an ADHD podcast that skips ‘superpower’ chat and toxic productivity to get real about what’s going on and what actually works.I’m Katherine, a certified ADHD coach (PCC, PAAC PCAC, ADDCA) diagnosed with ADHD and Autism in my early 40s.With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you’ve been searching for.Perfect for: Adults navigating ADHD diagnosis, entrepreneurs building sustainable businesses, women in perimenopause or menopause, and anyone supporting someone with ADHD.
Transcribe →44: ADHD Means Knowing "What To Do" Isn't The Problem
Mar 1000:22:14Tap to summarizeYou've read a ton of books, bought many planners, and know exactly what you should be doing. So why aren't you doing it?This episode explains why ADHD isn't about what or how much we know – it's a translation problem, and what that means for the support you actually need.THIS EPISODE IS FOR YOU IF...You've got a bookshelf full of ADHD books and a graveyard of half-finished journals – and you still can't make yourself do the things you know you should doYou've tried every system and downloaded every app, but nothing sticks consistentlyYou're wondering if something is wrong with you, when actually the problem is that the advice isn't designed for your brainEPISODE SUMMARYIf you have ADHD, chances are you don't have a knowledge problem. You probably know exactly what you should be doing – you could write the article, give the TED talk. But knowing what to do and actually doing it are two completely different things, and for ADHD brains, the gap between them is real and neurological.In this episode, we explore why ADHD is not a disorder of knowing what to do – it's a disorder of doing what you know.The executive function that's supposed to bridge intention and action works differently in ADHD brains, which is why generic systems and productivity advice so often fail, even when you understand them completely and genuinely want to follow them.The shift this episode offers is this: stop trying to learn your way out of it. You already know enough. What you need isn't more information – it's translation. Taking what you already know and building it into structures that fit your specific brain, your specific life, your specific context. That's what actually moves the needle.IN THIS EPISODE:The knowing-doing gap: what it looks like day-to-day and why it's not a willpower problemThe neuroscience behind it: how executive function is supposed to bridge intention and action – and why it's unreliable in ADHD brainsWhy learning feels like progress but isn't the same as doing (and how the self-help industry makes this worse)The translation reframe: why generic advice fails and what individualised support actually looks likeWhat to do next if you're someone who knows what to do but can't reliably make yourself do itTIMESTAMPS00:00 – Welcome back01:15 – What the knowing-doing gap looks like in daily life06:00 – The explanation: executive function, ADHD neuroscience, and the learning temptation14:00 – Why we need to stop learning, start translating19:30 – ThanksNOTABLE QUOTES"You don't have a knowledge problem. You have a translation problem.""ADHD is not a disorder of knowing what to do. It's a disorder of doing what you know.""Generic advice tells you what to do. Translation shows you how to do it with your specific brain in your specific life."COMMON QUESTIONS ANSWEREDWhy do I know exactly what I should do but still can't make myself do it?Is the knowing-doing gap a willpower or motivation problem?Why do productivity systems work for other people but not for me?What's the difference between getting more information and getting actual support?RESEARCH MENTIONEDCortese, S., Kelly, C., Chabernaud, C., Proal, E., Di Martino, A., Milham, M. P., & Castellanos, F. X. (2012). Toward Systems Neuroscience of ADHD: A Meta-Analysis of 55 fMRI Studies. American Journal of Psychiatry, 169(10), 1038–1055. https://doi.org/10.1176/appi.ajp.2012.11101521RESOURCES & LINKSFull Transcript: Available on the Podcast page. https://lightbulbadhd.com/go/podcast-lightbulb-adhdWork with Katherine:Lightbulb Studio – Join the waitlist: Not a course. Not a community. My framework plus direct feedback on your implementation – because translation has to fit you. → https://lightbulbadhd.com/go/lightbulb-studioWork with me 1:1 - by application only.Free Resources:Discover what's stopping you taking action: https://lightbulbadhd.com/go/quiz-podnotesCONNECT WITH KATHERINEWebsite: lightbulbadhd.comInstagram: @adhd_coach_katherineLinkedIn: Katherine SandersYouTube: Lightbulb ADHDABOUT THE SHOWFinally, an ADHD podcast that skips 'superpower' chat and toxic productivity to get real about what's going on and what actually works.I'm Katherine, a certified ADHD coach (PCC, PAAC PCAC, ADDCA) diagnosed with ADHD and Autism in my early 40s. With 400+ hours of professional training and 20 years of entrepreneurial experience, I bring evidence-based strategies and honest conversations you've been searching for.Perfect for: Adults navigating ADHD diagnosis, entrepreneurs building sustainable businesses, women in perimenopause or menopause, and anyone supporting someone with ADHD.Copyright 2025 ADHD Coach Katherine SandersADHD coaching; knowing-doing gap, late diagnosis ADHD, executive function, translation problem, ADHD adults, task initiation, ADHD productivity
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ADHD and Uncertainty: Transform Fear into Possibility
Nov 25, 202400:21:34Tap to summarizeWhy 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."Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads Connect with Katherine: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.pdfClayton, M. et al. (2023). The Impact of Emotion Regulation Improvements on Intolerance of Uncertainty During Emotion Regulation Therapy. Journal of Emotion and Psychopathology, 1(1). Available at: https://doi.org/10.55913/joep.v1i1.36Topel, S., Ma, I., Sleutels, J., van Steenbergen, H., de Bruijn, E.R.A., & van Duijvenvoorde, A.C.K. (2023). Expecting the unexpected: a review of learning under uncertainty across development. Cognitive, Affective, & Behavioral Neuroscience, 23(3), 718-738. Available at: https://doi.org/10.3758/s13415-023-01098-0Lim, A.J., & Javadpour, S. (2021). Into the Unknown: Uncertainty and Procrastination in Students From a Life History Perspective. Frontiers in Psychology, 12. Available at: https://doi.org/10.3389/fpsyg.2021.717380Fay, D., & Sonnentag, S. (2012). Within-person fluctuations of proactive behavior: How affect and experienced competence regulate work behavior. Journal of Occupational and Organizational Psychology, 85(2), 516-536. Available at: https://doi.org/10.1080/08959285.2011.631647Dugas, M.J., & Robichaud, M. (2007). Cognitive-behavioral treatment for generalized anxiety disorder: From science to practice. The Cognitive Behaviour Therapist, 2(1), 1-10. Available at: https://doi.org/10.4324/9780203891964Sahib, A., Chen, J., Cárdenas, D., & Calear, A.L. (2023). Intolerance of uncertainty and emotion regulation: A meta-analytic and systematic review. Clinical Psychology Review, 101, 102270. Available at: https://doi.org/10.1016/j.cpr.2023.102270Hunt, C., Exline, J.J., Fletcher, T.L., & Teng, E.J. (2022). Intolerance of uncertainty prospectively predicts the transdiagnostic severity of emotional psychopathology: Evidence from a Veteran sample. Journal of Anxiety Disorders, 86, 102530. Available at: https://doi.org/10.1016/j.janxdis.2022.102530Life History Theory ReferencesDel Giudice, M., Gangestad, S. W., & Kaplan, H. S. (2015). Life history theory and evolutionary psychology. In D. M. Buss (Ed.), The Handbook of Evolutionary Psychology (pp. 88-114).Griskevicius, V., Tybur, J. M., Del Giudice, M., (2013). The influence of mortality and socioeconomic status on risk and delay discounting.Ellis, B. J., Figueredo, A. J., Brumbach, B. H., & Schlomer, G. L. (2009). Fundamental dimensions of environmental risk.Chen, B., & Chang, L. (2016). The positive association between procrastination and a fast life history orientation. Journal of Individual Differences, 37(4), 230-239.Chen, B., & Qu, Y. (2017). The role of environmental unpredictability in procrastination. Journal of Adolescence, 62, 18-26.
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How ADHD Adults Can Stop Waiting and Take Action with the Power of Self-Permission
Nov 18, 202400:15:11Tap to summarizeSo 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 growthCommon 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:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads - Visit my website for coaching, resources, and more: lightbulbadhd.com- Follow me on Instagram for tips and updates: @adhd_coach_katherineChamp, 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/rev0000398Dekkers, 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.2016.03.001Knouse 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 SE, Knouse LE, Cooper-Vince C, Burbridge J, Safren SA. Description and Demonstration of CBT for ADHD in Adults. Cogn Behav Pract. 2012 Feb 1;17(1):10.1016/j.cbpra.2009.09.002. doi: 10.1016/j.cbpra.2009.09.002. PMID: 24379644; PMCID: PMC3874265.
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ADHD and 'Executive Function Profiles' - do you know yours?
Nov 11, 202400:15:59Tap to summarizeUnderstanding 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!Connect with Katherine here:WebsiteInstagramTiktokFacebookYoutubeLinkedINThreads OneSec App – Delay access to social media and build better impulse control.
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