Podcast Summary

Podcast & Episode Overview

• Podcast: Overcoming Distractions–Thriving with ADHD, ADD
• Host: David A. Greenwood
• Episode Title: Atomic Habits and the ADHD Brain: High-Performance Systems for Busy Minds
• Date: May 9, 2025

Theme:
This episode explores the intersection of James Clear’s "Atomic Habits" principles and the realities of living and working with ADHD—especially for professionals, entrepreneurs, and executives. David Greenwood translates the core themes of "Atomic Habits" into practical, ADHD-friendly strategies, embracing simplicity, and offering direct, real-world advice for high achievers with busy minds.

Main Discussion Points & Insights

Not All Advice Must Be ADHD-Specific

• David starts with his philosophy: while ADHD-specific advice is valuable, there are many general productivity systems that can be adapted (“Not everything...needs to be 100% designed for the ADHD brain.” [01:24])
• He challenges the notion that only ADHD-tailored resources are useful and encourages listeners to adopt whatever works for them.

Systems Over Goals ([05:30–07:10])

• Core lesson: Focus on creating systems, not fixating on big, daunting goals.
  • Example: Instead of “grow sales by 50%”, systematize regular prospecting or business development.
  • “To me, that’s a win. So grab that win.” [06:24]
• Break big projects into manageable, repeatable routines (e.g., “every day at 2pm, prospect for business for 60 minutes” [07:12]).

Simplifying Systems for ADHD Brains ([07:11–08:28])

• Emphasizes making routines street-smart and simplistic, not over-complicated.
• Example: Delegate tasks consistently—review tasks and assign at the same time daily or weekly to offload responsibilities efficiently.

Make It Obvious ([09:10–11:14])

• Use visual cues to keep important tasks in the forefront.
  • Color-code calendars (“The branding was purple…I created the times I had to go and help out at the brewery—purple.” [10:22])
  • Strategic placement of notes, notepads, or necessary items.
  • “If it’s not in front of your face, it’s gone.” [09:30]
  • Sticky notes, whiteboards, digital reminders—anything that maintains visibility.

Make It Easy ([11:38–13:51])

• Lower the barrier to getting started.
  • “Friction equals failure.” [11:38]
  • Use automation and voice dictation (e.g., dictate emails instead of typing).
  • Batch small decisions (meals, clothes, routine tasks).
  • Prepare for mornings the night before.
  • “I joined a gym six minutes away from my house. This super tiny tweak made a massive difference because there was less friction…” [13:51]
• Create default modes and standard operating procedures to preserve executive function.

Habit Stacking ([14:23–15:39])

• Pair desired habits with existing routines (“link the habits to some things that you don’t skip, like meetings, your commute, your coffee, and don’t skip lunch…” [15:39])
• Examples:
  • After team meetings, immediately review action items.
  • After coffee, quickly check in with your team.

Celebrate Small Wins ([16:50–17:56])

• Recognize incremental progress to maintain momentum and boost mood.
  • “Maybe you cranked out five super important emails…hey, that’s progress…embrace the tiny win.” [17:17]
  • Track your wins to fight feelings of “not enough.”

Identity-Based Habits ([17:56–19:51])

• Adopt positive self-talk and reinforce productive identity (e.g., “I’m somebody who finishes what I start even if it’s not perfect.” [18:37])
• Actively self-correct when negative thinking arises: “the more we practice just kind of going positive, I think the better we’ll feel…” [19:32]

Make Bad Habits Hard ([19:53–21:17])

• Increase friction for habits you want to break (e.g., removing social media apps, logging out of Slack/Teams).
• “Can you keep your phone in another room?” [21:07]
• Block off calendars for deep work and educate your team to respect these boundaries.

Notable Quotes & Memorable Moments

• “Friction equals failure.” (David Greenwood, [11:38])
• “If it’s not in front of your face, it’s gone.” (David Greenwood, [09:30])
• “It’s not about big scary goals. We need to figure out how we’re going to get there methodically.” ([06:14])
• “Just because we blocked out time to do something doesn’t mean we’re going to do it or it’s going to get done.” ([05:12])
• “I joined a gym six minutes away from my house…there was less friction between me and getting to the gym.” ([13:51])
• “Track the wins…and fight that ‘I didn’t do enough’ kind of mindset.” ([17:56])
• “When you find yourself going negative, just try to correct course…The more we practice just kind of going positive, I think the better we’ll feel and the more product[ive] meaningful productivity we’ll have.” ([19:32])
• “Make bad habits hard…you need to actually achieve something, it’s not super healthy for us.” ([19:53]–[21:17])

Key Timestamps for Important Segments

| Topic/Segment | Timestamp (MM:SS) | |------------------------------------------------------|------------------------| | Opening Theme & Approach | 00:07–01:05 | | Systems vs. Goals (Atomic Habits Core) | 05:30–07:10 | | Creating Simple, Consistent Routines | 07:11–08:28 | | Make It Obvious (Visual Cues, Tools) | 09:10–11:14 | | Make It Easy (Reduce Friction, Automation) | 11:38–13:51 | | Habit Stacking & Linking to Existing Routines | 14:23–15:39 | | Celebrating Small Wins & Tracking Progress | 16:50–17:56 | | Identity-Based Habits & Positive Reinforcement | 17:56–19:51 | | Making Bad Habits Hard (Barriers & Boundaries) | 19:53–21:17 | | Closing & Recap | 22:00–end |

Takeaway

This episode delivers an accessible, action-focused breakdown of how "Atomic Habits" can be adapted for busy adults with ADHD. David Greenwood offers relatable, sometimes humorous, and always practical advice, championing street smarts and adaptation over rigid productivity systems. Whether you’re managing a business, team, or just a hectic day, these strategies are tailored to help you create lasting, positive change—one small, doable habit at a time.

“Hopefully I broke down simplistically how this concept of atomic habits can assist those of us with ADHD that are…busy professionals. And if you are that person, then I hope that helped in some way.”
—David Greenwood ([22:00])