✨ Join the free training here

ow motivation and procrastination are some of the most common ADHD challenges, but what's actually driving (or blocking) your motivation goes much deeper than you think. In this episode, ADHD coach Paula Engebretson breaks down the real mechanics of motivation, procrastination, and ADHD, and gives you a practical tool to take back control.

Every action we take (or avoid) is driven by one of two directions: moving toward a feeling we want, or moving away from a feeling we don't want. For ADHD brains, the "away from" direction runs the show more often than we realize, and once you can see it, everything starts to shift.

In this episode, you'll discover:

• The two directions of motivation we all navigate, and which one is most likely running your behavior right now
• How to identify the specific emotion underneath your motivation so you can stop spinning and start moving forward with intention
• A 4-step check-in tool to shift your thinking, generate the feeling you actually want, and take one small step forward, even on your hardest days

• Join We're Busy Being Awesome (group coaching)
• Learn more about private coaching here
• Enroll in Overwhelm to Action - step by step course for ADHD Brains

• Discover Your ADHD Overwhelm Type - Free Quiz!
• Get the I'm Busy Being Awesome Podcast Roadmap
• Learn my Top 10 Tips to Work With Your ADHD Brain
• Discover my favorite ADHD resources
• Access the I'm Busy Being Awesome Planning System
• Free course: ADHD Routine Revamp

This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here.

If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people.

1. Go to Apple Podcasts
2. Click on the I'm Busy Being Awesome podcast
3. Scroll down to the bottom of the page, where you see the reviews.
4. Simply tap five stars; that's it!
5. Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend!

00:00 Relief And Motivation

01:54 Toward Vs Away Drives

03:14 Same Action Different Fuel

05:50 ADHD And Urgency

08:03 Name The Emotion

08:44 Overwhelm Example

09:57 Thoughts Create Feelings

11:59 Shift Thoughts Gently

14:39 Chasing Relief Trap

18:04 Four Step Check In

20:09 Try It This Week

21:03 Free Training

22:04 Wrap Up And Resources

✨ Join the free training here

We find something that works for our ADHD brains, and it feels like a win. Then we forget to use it.

In episode 354 of the I'm Busy Being Awesome podcast, we walk through five reasons ADHD brains lose track of strategies that genuinely help, plus one simple, low-effort system to help you build a bridge back to what works with more ease.

• The five real reasons ADHD brains "forget to remember"
• How to create a personalized Tool Card
• What "drift signals" are and how to use them to re-engage with what works

• Discover Your ADHD Overwhelm Type - Free Quiz!
• Join We're Busy Being Awesome (group coaching)
• Learn more about private coaching here
• Enroll in Overwhelm to Action - step by step course for ADHD Brains

• Discover my favorite ADHD resources
• Learn my Top 10 Tips to Work With Your ADHD Brain
• Access the I'm Busy Being Awesome Planning System
• Get the I'm Busy Being Awesome Podcast Roadmap
• Free course: ADHD Routine Revamp

This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here.

If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people.

1. Go to Apple Podcasts
2. Click on the I'm Busy Being Awesome podcast
3. Scroll down to the bottom of the page, where you see the reviews.
4. Simply tap five stars; that's it!
5. Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend!

00:00 Forgetting to Remember

02:09 Welcome and Goal

02:45 The ADHD Strategy Cycle

05:14 Five Reasons We Forget

10:16 Stop the Shame Story

11:00 Build Your Tool Card

12:01 Choose One Focus

15:01 Give It a Reliable Home

16:07 Find Your Drift Signals

21:27 Try It This Week

22:41 Free Training

24:02 Wrap Up and Resources

✨ Grab your free Intentional Summer Workbook + join the free workshop

Summer has a way of slipping by before we even notice, especially for ADHD brains. In this bonus episode, we slow down and design your summer around how you actually want to feel, then build four types of flexible planning anchors to help you return to that feeling all season long. Plus, there's a free workshop and workbook to take it even further. Grab them here!

• How to identify two or three feeling words that will anchor your whole summer
• A step-by-step guide to get clear on what a truly good summer looks and feels like for you
• Four types of anchors to return to your ideal summer experience, no matter what your energy or schedule looks like

• Learn more about private coaching here
• Join We're Busy Being Awesome (group coaching)
• Enroll in Overwhelm to Action - step by step course for ADHD Brains

• Free Intentional Summer Workbook + Workshop (May 21st)

• Discover Your ADHD Overwhelm Type - Free Quiz!
• Get the I'm Busy Being Awesome Podcast Roadmap
• Free course: ADHD Routine Revamp
• Learn my Top 10 Tips to Work With Your ADHD Brain
• Discover my favorite ADHD resources
• Access the I'm Busy Being Awesome Planning System
• Stay focused with brain.fm and get a 30-day free trial*

This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here.

If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people.

1. Go to Apple Podcasts
2. Click on the I'm Busy Being Awesome podcast
3. Scroll down to the bottom of the page, where you see the reviews.
4. Simply tap five stars; that's it!
5. Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend!

00:00 Why Summer Feels Hard

00:20 The Plan

01:41 When Summer Slips Away

02:59 Sisters Summer Inspiration

04:50 Choose Your Summer Feelings

06:20 Free Workshop Invite

07:32 Spot Your Default Patterns 1

0:42 Visualization For Clarity

13:05 Pick Your Emotion Words

14:38 Build Flexible Anchors

15:58 Four Anchor Types

19:42 Anchor Example Connected

20:47 Your Next Steps

22:06 Wrap Up And Share