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
258 episodes
How to Fix the Planning System you Have #258
Before you buy another planner, take a closer look at the planning system you already have! In this episode, I share my own “planner addiction,” why even good planning systems can stop working, and why a new planner may not be the solution. ...
How to Get Your Systems Working Again #257
In this episode, we’re going to look at why systems that used to work can stop working, some of the early warning signs that a system is starting to fade, and—most importantly—how you can get a system working again without starting over from...
Consistency is a Skill... Not a Trait! #256
You start with good intentions—a new planner, routine, or system that feels like it’s finally going to work—and then, somehow, you stop using it. Learn why consistency can be so challenging with ADHD and how to create supports that are easie...
How to Regulate in the Moment #255
When stress is high, even small frustrations can feel HUGE. This can be especially true with ADHD. Learn why emotional reactions can become more intense when your capacity is stretched and simple ADHD-friendly strategies to notice what’s hap...
Try a "French Sunday" #254
Try a “French Sunday” to help with the Sunday ScariesWhat if Sunday didn’t have to become a day of catching up and preparing for Monday? Discover the idea of a French Sunday and how intentionally making space for rest, pleasure...
Consistency over Intensity for ADHD #253
This episode explores why consistency can be more effective than intensity for ADHD brains and how small, repeatable actions can make it easier to build habits that last. Learn how to experiment with consistency without expecting yourself to...
Why Small Routines Make a Big Difference #252
Small, predictable routines can reduce mental load and make everyday life feel more manageable with ADHD. In this episode, discover why tiny, ADHD-friendly routines create stability and learn simple ways to build them into your day.<...
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 ...
