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Ever stare at your to-do list and feel like your brain just… freezes? Yep. Same.

In this episode, Leah Carroll and I talk about decision paralysis, why it’s so common with ADHD, and why it’s not a motivation problem — it’s an energy and trust problem. We dig into spoon theory (one of my favorite visuals for explaining mental load), how decision fatigue sneaks up on us, and why by the end of the day even tiny choices feel impossible.

We also talk about something that doesn’t get enough attention: self-trust. Not the hype kind — the quiet kind that’s built when you keep small promises to yourself. Things like simple nightly routines, brain dumps that actually help you wake up calmer, and setting your future self up for success instead of chaos.

We wrap it up by talking about how ADHD coaching can help — not because you’re broken, but because sometimes you just need someone outside your brain to help you see what actually matters.

If you’ve ever thought, “Why does everything feel so hard?” — this one’s for you.

Takeaways

• Decision paralysis usually isn’t about laziness — it’s about too many choices and no clear priority
• Spoon theory is a helpful way to visualize energy: you only get so many “spoons” a day, and every task costs one
• ADHD makes decision fatigue worse because your brain is working overtime all day
• Self-trust grows when you keep small, realistic promises to yourself
• A simple nightly brain dump can dramatically reduce morning overwhelm
• Planning before you’re tired helps prevent end-of-day shutdown
• Habit stacking works best when you pair something necessary with something enjoyable
• Knowing your personal energy limits helps prevent burnout
• ADHD coaching offers an outside perspective when your brain feels too close to the problem

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Keywords

decision paralysis, ADHD, spoon theory, decision fatigue, self-trust, mental load, nightly routines, habit stacking, ADHD coaching

Leah Carroll

ADHD Life & Mindset Coach

w: leahccoaching.com

i: @adhd.coach.leah

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Our Website! TheADHDmom.com

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Connect with Jessica on LinkedIn

Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.

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ADHD Coach Leah Carroll and I zoom in on self-trust — how it’s built, how it gets broken (especially with ADHD), and why it’s one of the most important skills we can develop.

We talk about the practical side of this: habit stacking, simple nightly routines, and why reflection isn’t about overthinking — it’s about creating awareness without judgment. When your brain is busy managing executive function all day, having a few anchor habits can make everything feel lighter.

We also unpack why ADHD coaching can be so powerful. Not because you need fixing, but because having an outside perspective helps you see patterns you’re too close to notice. Sometimes the breakthrough isn’t doing more — it’s understanding what’s actually draining you and adjusting from there.

This episode is about building a system that supports you, so you can stop fighting your brain and start trusting yourself again.

Takeaways

• Self-trust is built through small, repeatable actions — not big overhauls
• Habit stacking works best when it supports your energy instead of draining it
• Nightly routines help reduce chaos by giving your brain a plan before you sleep
• Reflection doesn’t have to be deep or emotional — it just has to be honest
• ADHD coaching offers clarity when your thoughts feel tangled
• Pre-planning removes friction and reduces decision fatigue
• Each follow-through, even a small one, strengthens self-trust
• Understanding your energy limits helps prevent burnout
• Executive function improves when systems support the brain you actually have
• Awareness creates choice — and choice creates change

Keywords

self-trust, ADHD, ADHD coaching, habit stacking, nightly routines, executive function, self-awareness, reflection, productivity

Leah Carroll

ADHD Life & Mindset Coach

w: leahccoaching.com

i: @adhd.coach.leah

Support the show

🔥 Get Your Dopamine Hit List 👈🏼

😘 Never Miss a Quick Win. 👉 Join the Quick Wins Newsletter!

Our Website! TheADHDmom.com

Follow us on INSTAGRAM: @quickwinsadhdmoms

Find us on YOUTUBE

Connect with Jessica on LinkedIn

Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.

Send us a text

If you’ve ever thought, “I know what I want to do… I just can’t seem to make it stick,” this episode is for you.

In this conversation, I’m joined by Leah Carroll, and we’re talking about habit stacking—but in a way that actually makes sense for ADHD brains.

Instead of relying on discipline or willpower (which tends to fall apart fast), we explore why ADHD brains work better with cues, dopamine, and momentum. Leah breaks down how attaching a new habit to something you already do—like pairing your morning coffee with unloading the dishwasher—can make habits feel lighter, more doable, and far less overwhelming.

We also talk about why persistence matters more than consistency when you have ADHD, and how small, almost-boring changes are often the ones that create the biggest long-term shifts. No perfection. No all-or-nothing thinking. Just simple wins that add up.

If you’ve been craving a more realistic, grace-filled way to build habits that actually work with your brain (and your life as a mom), this episode will feel like a deep exhale.

Connect with Leah! 👇🏼

Leah Carroll

ADHD Life & Mindset Coach

w: leahccoaching.com

i: @adhd.coach.leah

Keywords:

ADHD mom, ADHD moms, ADHD habits, habit stacking, ADHD brain, dopamine, cues, persistence over consistency, small wins, habit building with ADHD, morning routines, Quick Wins for ADHD Moms

Key Takeaways:

• Habit stacking works by attaching a new habit to something you already do.
• ADHD brains respond better to cues and dopamine than discipline.
• Persistence beats consistency when building habits with ADHD.
• Tiny changes create sustainable momentum over time.
• Pairing habits with daily routines makes follow-through easier.
• Perfection isn’t the goal—progress is.
• Reminders, alarms, and visual cues can support habit stacking.
• Gamifying tasks can increase motivation and follow-through.
• Start with one habit before adding anything else.
• Your brain can change—neuroplasticity is on your side.

Support the show

🔥 Get Your Dopamine Hit List 👈🏼

😘 Never Miss a Quick Win. 👉 Join the Quick Wins Newsletter!

Our Website! TheADHDmom.com

Follow us on INSTAGRAM: @quickwinsadhdmoms

Find us on YOUTUBE

Connect with Jessica on LinkedIn

Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. When not recording the podcast or distracting herself from work... she is a leadership coach & voiceover artist at Jessica Lewis Voice.