Ep 110: ADHD Self Coaching E.A.S.Y. Framework

The E.A.S.Y. ADHD Self-Coaching Framework: Your 4-Step Path from Stuck to Unstuck

Feeling stuck in the same ADHD patterns? Tired of spinning your wheels? In this game-changing episode, Coach Mande John reveals the exact ADHD self-coaching framework she uses with her private clients - now available to you for FREE.

This simple yet powerful E.A.S.Y. framework helps you:
• Stop guessing and start moving forward
• Build self-awareness without judgment 
• Create systems that actually work for your ADHD brain
• Take imperfect action and build real momentum

THE E.A.S.Y. FRAMEWORK BREAKDOWN:
E - EVALUATE: Rate yourself across 20 key ADHD areas (time management, organization, emotional regulation, and more) using a simple 1-10 scale
A - AWARENESS: Identify the thoughts and beliefs keeping you stuck vs. helping you thrive
S - SYSTEMS & SKILLS: Build personalized routines and practice learnable skills like planning and prioritizing
Y - YOU SHOW UP: Make one specific commitment and keep coming back (even when it's messy!)

In this episode, you'll discover:
• Why most ADHD advice doesn't stick (and what actually works)
• The power of rating without judging yourself
• How to catch unhelpful thought patterns before they derail you
• Simple questions to ask when you feel overwhelmed
• Why recommitting after getting off track isn't failure - it's growth
• The accountability secret that builds self-trust

Plus, hear a heartwarming listener voicemail about how these strategies are already changing lives!

🎁 FREE WORKBOOK: Download your step-by-step E.A.S.Y. Framework Workbook at www.learntothrivewithadhd.com/easy

Remember: You're not stuck. You're just one decision away from momentum.

TAKE ACTION:
📝 Grab the free workbook
🎤 Leave a voice message: www.speakpipe.com/learntothrivewithadhd
📧 Book a free ADHD coaching consultation: learntothrivewithadhd.com/services
⭐ Share this episode with someone who needs it

Keywords: ADHD coaching, ADHD self-help, executive dysfunction, ADHD strategies, adult ADHD, ADHD framework, time management ADHD, ADHD organization, emotional regulation ADHD, ADHD productivity

Click here for full show notes

CLICK HERE for more resources. We're on this journey together!

Transcript

 Welcome to Learn to Thrive with ADHD. This is the podcast for adults with ADHD or ADHD like symptoms. I'm your host coach, Maddie John. I'm here to make your life with ADHD easier. Let's get started.

Hi, Mandy. Susie here. Thank you once again for your really, really helpful tips. They're always so reassuring, delivered and well thought out and wonderfully succinct. You don't waffle on. You get to the point of the topic and it sticks in our heads. So it's just amazing. And I was listening to your recent line about not waiting until we deserve the rest and everything you were saying, it was just made complete sense is just so me.

Anyway, it was approaching midnight when I listened to that one and I thought, no, come on, get to bed and rest. And I managed to get everything done in the end this morning. So thank you once again and just brilliant. Cheers.

It makes me so happy to hear your voices. Thank you. To those. They're sending me a speak. I'll continue sharing them with you all. I felt this episode was so important that I took some extra time to make it effective, yet simple and easy to follow. And today I'm walking you through the ADHD self Coaching framework. I use this with my private ADHD clients without them even realizing that I'm using it.

So if you're interested in being your own coach or having the ability to uplevel at any moment, you will want to take action on this. I know before coaching, I spent so much time feeling stuck behind, unmotivated, or just tired of spinning my wheels. It's such a simple structure here, but it's powerful and I use it with my clients because it helps them to stop guessing and start moving forward in the ways that they really need to.

And now I want you to have it too. There's also a free workbook to help you walk through these steps, and I'll share how to grab it at the end. So if you're multitasking, no worries, I've got you. So let's start with step one and that is evaluate. This first step is where you get a clear picture of where things stand.

You'll rate yourself across a handful of areas things like time management, organization, follow through, and mental health. Using a simple 1 to 10 scale one meaning you're doing great. Ten meaning I'm really struggling in this area. You'll also create lifestyle foundations that affect ADHD like sleep, movement, nutrition, and self-care. And in the worksheet, I've included helpful questions for each section so that you're not guessing what any of it means.

There's also a space for you to specify why you rated yourself that way, so that you can name what's actually going on and how to help yourself. That might mean identifying a clear next step, or it might be taking a moment to celebrate what's really going well. Remember, this isn't about judgment. This is information to use to grow.

And you're also going to want to come back and check it over time. How are you improving? What can you work on next? Once you've done your evaluation. Step two is awareness. This is where you pay close attention to what you're thinking, believing, and doing, especially the things that are helping you move forward or holding you back. Ask yourself, what should I start doing?

What should I stop doing? What am I believing about myself or my situation? Are my thoughts helping me or keeping me stuck? What can I think that's just a little bit better than what I'm thinking now. This kind of self-awareness is what gives you power when you understand what's going on under the surface. You can start making choices that actually serve you.

It helps you to respond instead of react. It helps you to notice patterns instead of repeating them. You can't change what you don't notice. This step is how you start noticing. What does this look like? Practically? Sit down and write for at least ten minutes. See the prompts above. Write on something that is bothering you. Or just write about anything that comes to mind.

You don't want to censor yourself. You don't want to edit at this time. Pen to paper can be really helpful as it slows us down a bit. But I've had clients do this in many ways. You can talk it out to a trusted person or alone. There are excellent voice note services that now transcribe. Next you go through sentence by sentence.

Can you name the feeling behind that thought? Is there an action to be created there? Do you feel better just having gotten it out of your head? Is the sentence you wrote even true? With this awareness exercise, you'll start noticing your thought patterns, beliefs, feelings that you feel. Often things that are bothering you often. Whether you skew more towards the positive or in the negative in your mind, most of the time none of these things are wrong.

Your thoughts are not you, but they do make us feel certain ways. And then we take or don't take certain actions. With this exercise, you know why or what the next steps are so that you can do something about it. Step three is systems and skills. Now it's time to build what supports you. This is the part where we work on habits, structures and routines along with real life skill building to help you do the things that you care about.

Ask what could make this easier for me? What system or routine would help me stop forgetting or avoiding this? What skill might I need to practice to get better here? You might need a checklist. You might need to prep the night before. You might need visual reminders, phone alarms, or to simplify your process entirely. The key here is the system is unique to you and it can evolve.

This is also where you start learning new skills. And I want you to be really clear here. Skills like planning, organizing, prioritizing, emotional regulation they are learnable. Most of my podcast episodes are about building these systems and skills and I'll keep bringing you new tools to help you with that. You're not supposed to know it all, but when you start practicing one small skill at a time, everything gets easier.

Step four you show up. The final step is where the shift happens. This means making a decision not just to try, but to keep coming back to your commitment. You don't have to fix everything. Just choose one. Focus. Make it specific. Decide when you'll take action and how you don't have to feel perfectly ready. You just have to take the next doable step.

And here's the key. You'll have to recommit more than once. You might forget. You might get off track. You might hit resistance. This doesn't mean you failed. It just means you're in the part where growth happens. This is also where you add accountability. Whether it's a coach, a friend, a visual tracker, or a personal check in each week.

The more you show up, especially when it's imperfect, the more you build trust in yourself. That's where the transformation happens. If this framework felt helpful, I created a free workbook to guide you through all four easy steps. It includes space to reflect and clarify what's next. You can grab it at www.learntothrivewithadhd.com/easy

And I love hearing from you. Leave me a voice message with your thoughts and questions at www.speakpipe.com/learntothrivewithadhd I love to feature you on future episodes. And if this has helped you, would you share it with a friend or a review? It's how other ADHD ers find us. So to recap, this is the easy framework.

E evaluate a awareness s systems and skills and Y you show up. You are not stuck. You are just one decision away from momentum. Momentum has been coming up in my life a lot lately. Once we are moving in a good direction, it's easier to keep moving in that direction. No motivation needed, so take the next action, no matter how small.

And I'll see you next week. Thank you for your time today and especially your attention. If you're anything like me, you love to learn. Sometimes, though, we can know what to do, but struggle to put it into action without the right support. That's what private ADHD coaching is for. To give you the unique support and accountability you need to make the change you know is possible.

Book a free consultation with me today at Learn to Thrive with adhd.com Backslash services. I look forward to meeting you.