ADHD-Friendly
Join ADHD and executive function coach Patty Blinderman as she shares practical, ADHD-friendly strategies to help you plan, implement, and thrive. Each episode explores research-backed tools, personalized systems, books, products, and real-life solutions that reduce friction, build on your strengths, and make everyday life work better for your brain.
Whether you're living with ADHD or supporting someone who is, you'll discover practical ideas to help you struggle less and thrive more.
Episodes
251 episodes
3 Simple Strategies to Reduce Transition Stress #251
Transitions require your brain to stop, shift, and restart. Learn why those moments can feel surprisingly stressful with ADHD and discover simple ways to reduce friction and make daily transitions smoother.I'm excited to now of...
The Power of Predictable Rhythms #250
In this episode, we're exploring why predictable rhythms work especially well for ADHD brains. Learn how they reduce decision fatigue, support executive functioning, and help you build habits that last.I'm excited to now offer ...
ADHD Support Isn't One Size Fits All! #249
ADHD support systems aren't one-size-fits-all. This week, we're exploring how to identify where you need support and create ADHD-friendly systems customized to your brain, your challenges, and your life.I'm excited to now offer...
The Secret to ADHD Routines that Work! #248
If you've ever created the perfect routine only to abandon it a week later, you're not alone. In this episode, we'll explore why traditional routine advice often fails people with ADHD and how to build flexible, low-resistance routines that ...
The Hidden Role of Resistance in ADHD #247
Resistance in ADHD is often misunderstood as procrastination or laziness, but it usually signals hidden friction in the task or environment. In this episode, we explore why resistance happens, what it may be telling you, and how to work with...
Why ADHD Brains Need External Systems #246
Trying to keep everything in your head can place enormous strain on ADHD executive function skills - especially working memory, planning, and task initiation. In this episode, I explore why externalizing information reduces the mental load a...
Thank You, Past Patty #245
In this episode, I share how “Past Patty” gave “Future Patty” an incredible gift by planning ahead for vacation and re-entry when I got home. By blocking recovery time, reducing overwhelm, and making the transition home so much easier I foun...
ADHD Summer Survival #244
Summer can quickly become overwhelming for ADHD brains when routines disappear, schedules shift, and days become reactive instead of intentional. In this episode, we explore ADHD-friendly strategies to simplify summer routines, reduce overwh...
Why Future You Feels Invisible with ADHD #243
Many ADHD adults know what they should do for future success—but still struggle to take action in the moment. In this episode, we explore why “future you” can feel invisible with ADHD, how the now/not now brain impacts...
State of the Union for Your Relationship #242
What if relationships had an annual “State of the Union”? In this episode, I share how creating a yearly relationship check-in became a fun, intentional way to reflect on what’s working, strengthen connection, and build ADHD-friendly relatio...
ADHD-Friendly Summer Planning #241
Summer can feel freeing—but for ADHD brains, changes in structure, routines, sleep, and responsibilities can quickly lead to overwhelm, time blindness, and dropped habits. In this episode, we’ll explore why summer routines often fall apart a...
The Zeigarnik Effect & ADHD #240
How to Use “Open Loops” to Get Things DoneWhy do unfinished tasks stick in your brain and feel impossible to ignore? In this episode, we explore the Zeigarnik Effect, its connection to ADHD brain wiring, and ADHD-friendly strat...
Turn Music Into Structure #239
Turn music into a tool—not a distraction. Learn how to use playlists to activate your brain, create structure, and make it easier to start, focus, and follow through.PLUS: Hear the Book of the Week.Join ADHD-F...
The ADHD-Friendly Guide to House Hunting #238
House hunting with ADHD can quickly become overwhelming as details blur together and priorities get lost. In this episode, I share how using a simple spreadsheet helped me stay focused on what mattered most, track each home clearly, and make...
10 ADHD "No Brakes" Traps #237
If you’ve ever said “just one more” and couldn’t stop, you’re not alone. This episode breaks down why ADHD brains struggle with “brakes” and shares simple, ADHD-friendly strategies to help you pause before things spira...
Friends Don't Let Friends Mask Their ADHD #236
What if support didn’t mean trying harder—but feeling safer being yourself? Learn how ADHD masking impacts your energy, relationships, and self-worth—and what actually helps instead.PLUS: Hear the Book of the Week.
The Problem with To-Do Lists #235
To-do lists are supposed to help, but for ADHD brains, they often create overwhelm, avoidance, or get completely ignored. In this episode, we break down why to-do lists don’t work the way they’re “supposed to” and shar...
How to Finish What You Start #234
Ever feel like you start everything… but finish nothing? You’re not alone—and it’s not a motivation problem. In this episode, I explain why finishing tasks is uniquely challenging for ADHD brains and share simple, realistic tools (including ...
ADHD & "Out of Sight, Out of Mind" #233
Why Visibility Changes EverythingMany people with ADHD struggle with “out of sight, out of mind” due to differences in working memory and executive functions. Using simple, visible systems - what I call ISIM (In Sight, In Mind)...
Conscientiousness and ADHD #232
Why do people with ADHD often struggle with consistency, organization, and follow-through? In this episode, we explore the research on conscientiousness and ADHD, what it looks like in everyday life, and practical strategies that help ADHD b...
ADHD & Forgetting Names #231
Do you instantly forget someone’s name right after being introduced? Many adults with ADHD struggle with name recall due to working memory and retrieval challenges. In this episode, we explore the fascinating concept of proper name anomia, w...
Why Transitions Are So Hard with ADHD #230
Why are transitions so hard with ADHD? In this episode, we explore how ADHD impacts task switching, hyperfocus, executive functioning, and emotional regulation — and why moving from one activity to another can feel exhausting or even impossi...
How to Reset After an Avoidable ADHD Mistake #229
When you live with ADHD, sometimes you know exactly what to do, and still don’t do it. In this episode, I share a personal story about an avoidable mistake, the shame spiral that followed, and how I shifted from self-blame to self-support. P...
The Goldilocks Rule for ADHD #228
When schedules are too packed or too open, the brain gets flooded with decisions, leading to fatigue, avoidance, or paralysis. In this episode, we explore how “Goldilocksing” your schedule, (right-sizing it to fit your brain and energy), can...
Why Easy Feels Impossible w/ ADHD #227
Ever wonder why brushing your teeth, doing the dishes, or starting the laundry can feel strangely overwhelming? In this episode, we unpack why “simple” tasks aren’t always simple for the ADHD brain, and share practical, ADHD-friendly strateg...
