How to Create a Morning Routine That Actually Works for You (Especially if You Have ADHD)

Let’s be real, morning routines get a lot of hype. Your feed is probably full of perfectly lit early 5am wakeups, green smoothies, and 10-step rituals that promise to change your life. But if you’re like most of my clients (and me), that kind of routine just doesn’t work. Maybe you keep up with it for a day or two, but it ends up forgotten. 

Building a morning routine is not about perfection. It’s about finding a rhythm that fits your actual life, especially if you're working with an ADHD brain.

I’m sharing how to create a morning routine that works for you, even if you’ve never been a “routine person.” These are the same strategies I use with coaching clients who want more ease and less pressure to do mornings "right."

3 Tools to overcome procrastination when you're paralyzed, overwhelmed, and stuck

Feeling Stuck? Here’s How to Take Action with ADHD and Finally Move Forward

Do you ever have something you really want to do, but no matter how much you think about it, you just can’t seem to start? It keeps popping into your head, you might even feel excited about it, but when it’s time to actually do the thing… you freeze. 

This is more common than you think. But it doesn’t mean anything about who you are as a person. 

You’re not lazy. You’re not unmotivated. You’re stuck. And there’s a few things you can do to get unstuck.

Small Steps for Future You: How Tiny Choices Can Make a Big Difference 

Do you feel like you're constantly rushing, barely keeping up, and unable to add anything extra to your plate? The cycle of catching up can be exhausting. But what if small, simple choices could make things easier for future you? 

The good news is, they can! And I promise, we’re not adding anything overwhelming to your to-do list. These are realistic, sustainable strategies that will help ease your load and set you up for success.

How to keep track of everything on your plate: A simple strategy to make to-do lists less overwhelming

The Bucket System: A Flexible Alternative to To-Do Lists

If you ever struggle to decide what to do with your free time, you deserve new systems to support you. I’m sharing a simple yet flexible tool that you can start using right away to keep track of everything on your plate and start tasks with less stress: the Bucket System! 

To-Do Lists: Love Them or Hate Them?

To-do lists can be polarizing. Some people rely on them, while others avoid them altogether. Checking things off your list can make you feel on top of the world. Or, staring at a giant list with no clear starting point can be overwhelming and make you feel like you aren’t doing enough. 

Maybe you have lists everywhere—on sticky notes, whiteboards, phone reminders, notebooks, and calendar apps. Or perhaps you rely on your memory and resist writing things down. No matter where you fall on this spectrum, the Bucket System is a different way to manage tasks that provides both structure and flexibility.

Why to-do lists don’t work (especially for overwhelmed ADHDers)

To-do lists don’t work.

I know, that’s a bold statement—especially coming from an executive function coach. But if you’ve ever stared at a long list of tasks and felt completely stuck or guilty when you couldn’t finish it, you’re not alone.

To-do lists, on their own, aren’t enough to help you take action. They don’t tell you where to start, when to do something, or how to prioritize. Without the right system in place, they can quickly become overwhelming. But don’t worry—I’m not here to tell you to abandon them altogether. Instead, let’s talk about why they can feel impossible and what you can do to make them work for you.

Why You Can’t Finish Your To-Do List (And What to Do About It)

Ever feel like your to-do list is running the show and you never actually finish it? No matter how much you check off, there’s always more waiting for you. If your overwhelming to-do list makes you feel like you’re constantly behind, you’re not alone.

The problem isn’t you. It’s the unrealistic expectations and the constant pressure to do more. Plus if you have ADHD and experience challenges with executive functioning, like time blindness and prioritization it can make finishing your to-do list even harder. 

The good news? There are ways to work with your brain instead of against it.

Let’s break down why you can’t finish your to-do list and five practical strategies to help you regain control.

Perfectionism or Executive Dysfunction? Understanding the Overlap

Have you ever spent way too long researching the perfect planner, waiting for the right moment to start a project, or rewriting an email ten times before hitting send—or maybe not sending it at all? 

It might seem like perfectionism, but what if executive dysfunction is actually at play?

In this blog, we’ll break down how executive dysfunction can masquerade as perfectionism and how the search for the perfect system, the right order, or the ideal timing might be keeping you stuck. Most importantly, we’ll explore strategies to navigate both challenges so you can take action with confidence.

Most people think perfectionism is about high standards and doing things well. But here’s the truth:

Perfectionism isn’t about excellence—it’s about fear.

The fear of failure. The fear of judgment. The fear of doing something wrong or wasting time.

Perfectionism shows up in sneaky ways. It doesn’t just impact your work or school—it creeps into the things you love, making you hesitate before doing them.

And sometimes that fear stops you from doing things that would actually bring you joy. 

Maybe you’ve always wanted to try painting, but you don’t because “I’m not artistic.”

Maybe you love collecting things—stickers, journals, candles—but never use them.

Maybe you want to get back into an old hobby but feel discouraged because you’re “not as good as you used to be.”

This is how perfectionism secretly steals your happiness. But if you struggle with perfectionism, it’s okay.  There’s a way to get unstuck and  take your joy back.

How Perfectionism Leads to Procrastination & Strategies to Help You Start Tasks

Perfectionism and procrastination go hand in hand. If you’ve ever found yourself staring at a blank page, avoiding a task, or feeling paralyzed by the idea of starting something imperfectly, you’re not alone.

Many people—especially those with ADHD, high-functioning anxiety, or executive dysfunction—struggle with the fear of not doing something “right.” Instead of starting, their brains trick them into avoidance. 

Sound familiar? Looking at your kitchen to see the oven needs to be cleaned, the dishes done, and the floor swept and feeling like it’s too much to do so you do… nothing. 

The good news? There are strategies to break the cycle of perfectionism and procrastination, and I’m sharing them in this post.

Perfectionism is More Than Just High Standards

Perfectionism isn’t about wanting to do well—it’s about feeling like you have to do well to avoid failure, judgment, or discomfort. Perfectionism doesn’t just slow you down—it paralyzes you. 

As an executive function coach, I work with overwhelmed perfectionists every day, especially those with ADHD or executive dysfunction. 

If you’re stuck in a cycle of overthinking, avoiding tasks, or spending way too much time trying to get things "just right," perfectionism might be running the show.

The good news? You can break free from perfectionism without "lowering your standards." You just need the right strategies.

One of the most common questions I get as an executive function & ADHD coach: how to keep up with things when you’re overwhelmed. 

You know the feeling you get when you walk by the overflowing pile of laundry for the 47th time this week. Or the dread of opening your email because you know there’s an email waiting for you asking why you haven’t completed a report? 

Whether it’s an overflowing to-do list, an upcoming trip, or even exciting changes, overwhelm can sneak in and take over.

Overwhelm can be paralyzing and stressful - which can make it feel even worse. Life doesn’t slow down. If anything, more gets added to your plate each week. 

The good news? You can break the cycle. I’ll share five strategies that you can start using today to feel more in control, even when life is throwing everything at you.

Understanding Waiting Mode and How It Affects ADHD and Executive Functioning

Have you ever had an appointment scheduled for later in the day, only to find yourself unable to focus on anything else until it happens? 

Or maybe you've found yourself mindlessly scrolling through your phone during those awkward gaps between tasks, unsure of how to use the time effectively? 

If this sounds familiar, you're not alone. This frustrating experience has a name—waiting mode—and it’s a common struggle, especially for those with ADHD or executive functioning challenges.

Waiting mode is more than just procrastination; it’s a state where your brain gets “stuck” in anticipation of an upcoming event, making it difficult to transition into other tasks. 

The good news? There are strategies to break free and regain control of your time and energy. Let’s dive in.

“I wish I started sooner:” 5 strategies to get Unstuck 

Have you ever felt stuck, knowing you want to start something but unable to take the first step? Maybe it’s as simple as putting away laundry or as big as trying a new activity.

The gap between wanting to act and actually starting can feel like a massive leap. As an executive function coach, I help people bridge that gap every day.

Keep reading to dig into why starting can be so challenging, how it differs from procrastination, and share actionable strategies to help you move forward with confidence.

Endless Laundry & Constant Clutter?! ADHD Cleaning Tips That Won’t Burn You Out

If you’ve ever felt overwhelmed by the constant mess in your home, you’re not alone. Cleaning isn’t just about completing a to-do list—it’s an emotional and mental process that challenges your executive functioning skills. For many with ADHD or executive function challenges, cleaning can feel like climbing a mountain that never stops growing.

The good news? Cleaning doesn’t have to be perfect—it just has to work for you. In this blog, I’ll share ADHD-friendly strategies to reframe cleaning and make it less overwhelming. From mindset shifts to practical tools, these tips will help you create a system that fits your energy and life—no Instagram-worthy results required.

When I first met Sam Young, the head of school at Young Scholars Academy, I was blown away by his passion for empowering neurodivergent and twice-exceptional (2e) students and the amazing community he has built. 

I had the pleasure of interviewing Sam on my podcast, From Stuck to Started. Our conversation dives into what it means to be “twice-exceptional,” the challenges neurodivergent students face, and how community and leaning into strengths builds confidence and sets students up for success. 

This is a great conversation for educators, parents, neurodivergent adults, and anyone who’s passionate about supporting unique learners. 

As an executive function & ADHD coach, I’ve worked with many bright, creative adults who didn’t have access to the resources or understanding they needed when they were younger. My conversation with Sam was a powerful reminder of how crucial it is to recognize and nurture the unique strengths of young students.

Are you a Procrastiplanner? Here’s how to Actually Start the Thing

Do you find yourself endlessly planning—rewriting to-do lists, over-researching, or fine-tuning details—until you’re too overwhelmed to actually start? You’re not alone, especially if you have ADHD or struggle with executive function challenges.

As an executive function & ADHD coach, I see this pattern all the time. Planning can feel productive and comforting—it gives you a sense of control and helps organize your chaotic thoughts. But too often, it becomes a trap that holds you back.

In this post, we’ll explore how to balance planning and action, a concept I call the “Goldilocks Effect of Planning.” You’ll also learn to spot three signs that it’s time to stop planning and take messy action.

Why Goals Feel Hard: Embracing Discomfort to Get Started

You’ve probably heard the advice: set SMART goals, make an action plan, and voila—success is yours. 

Let’s be honest—setting and achieving goals isn’t always as simple as it’s made out to be. 

What do you do when a goal feels impossible? Or when the weight of perfectionism keeps you stuck in place?

I’ve been reflecting a lot on goals lately, both in my personal life and in my work as an executive function coach. 

What I’ve realized is this: the real work of goal-setting isn’t just about creating a plan.

For Overwhelmed People Pleasers: How to Set Boundaries, Advocate for Yourself, and Reclaim Your Time

When another dog approached us off-leash, I didn’t hesitate. I said, “My dog needs space, please call your dog away.” I didn’t second-guess myself. I didn’t overthink how it would come across.

I KNEW my anxious pup, while being the sweetest, snuggliest dog, needs her space during walks. 

I simply advocated for her because I knew what she needed.

That moment was a lightbulb for me: why was it so easy to speak up for my dog and so hard to do the same for myself? 

How many of us have no problem supporting loved ones, helping friends, or standing up for someone we care about—but when it comes to advocating for our own needs, we freeze?

It’s a balancing act. Being kind and supportive doesn’t have to come at the cost of our time, energy, and well-being and there’s a way you can advocate for yourself.

Here are some tools & strategies to help you set boundaries in a way that feels good:

Why Motivation Feels So Hard & What to do About It

Motivation is one of the most common challenges I hear about as an ADHD and executive function coach. Whether it’s tackling a work task, managing household chores, or even engaging in hobbies you usually enjoy, motivation can feel like an elusive force.

But here’s the thing: you’re not alone, and you don’t have to rely on toxic positivity or the “just do it” mantra to get unstuck. 

In this post, dig into practical, ADHD-friendly strategies to help you boost motivation and take action. Plus, explore how to navigate those inevitable low-motivation days with self-care and kindness.

Why “New Year, New You” Isn’t the Answer—and What to Do Instead

Every year, as January rolls around, you’re bombarded with messages about starting fresh . “New Year, New You!” might sound exciting, but to be honest: it can also feel overwhelming, stressful, and even unattainable.

Here’s the thing—I don’t believe in “New Year, New You.” You’re already pretty great! 

Instead, there’s a different way to approach the new year (or any time of year) that’s grounded in reflection, self-compassion, and realistic action and actually works.