How I Got My ADHD Brain to Prep for Coach Training (and Actually Like It)
Recently, I read an article called “How to Do Things When Your ADHD Hates Doing Things” by Kelly from The Dopamine Dispatch , and it couldn’t have landed at a more perfect time. The piece explores a common, invisible barrier many of us with ADHD face: the frustrating gap between wanting to do something and actually doing it. Kelly emphasizes that this isn’t about laziness or lack of motivation; it’s executive dysfunction at play. And no amount of self-shaming will magically make it disappear.
What really stood out to me was how practical and compassionate the suggestions were. Instead of encouraging brute-force willpower (which usually backfires), the article offers gentle, realistic ways to reduce the emotional load of tasks, ease points of friction, and get things moving through small, manageable steps.
Funny enough, I had just put all of these strategies into practice (without realizing it) while prepping for something big: starting the first in a series of eight-week coach training courses through the Coach Approach Training Institute.
This is the first structured class I’ve taken in decades. I’ve done several self-paced programs over the years, but this one is different. During orientation, the trainers emphasized that the class would require up to 10 hours a week for reading, assignments, group work, and practice coaching. They were clear: to succeed, we’d need to commit real time and effort to the pre-class work.
Cue instant rebellion from my ADHD brain.
The ADHD spiral begins
The moment someone tells me I have to do something, every fiber of my being wants to resist—even if it’s something I was excited about! Here’s a sample of the thoughts that ran through my head during orientation:
“I have a master’s degree. I think I can handle preparing for a coaching class. This is insulting.”
“I’ve been successfully winging things at the last minute my entire life. Ten hours? I can get by with one or two.”
“But they said—repeatedly—that we can’t shortcut it. What if they’re right and I crash and burn? Maybe I should just quit.” (Yes, I considered dropping out before I even started.)
Clearly, the trainers’ emphasis on preparedness and time commitment hit a nerve. My fear of failure and perfectionism kicked in hard, leaving me frozen in place. Add in some good old time blindness, and I had the perfect storm.
I was convinced the prep work would swallow my entire weekend. It felt overwhelming.
But I really wanted to succeed in this course. I enrolled because I care deeply about serving my ADHD home organizing clients in Chicago, and this training is a vital step in doing that more effectively.
Days went by. I did nothing. The task loomed larger and heavier in my mind, and the shame of not starting began to snowball.
If you don’t experience these challenges, it might sound baffling. But, as Kelly explains, ADHD brains are highly sensitive to criticism, even self-criticism. We interpret judgment as a threat, not a motivator. That can launch us into freeze mode, like a deer in headlights. Combine that with our infamous time distortion, and a phrase like “10 hours a week” might register as “prepare to be chained to a desk for eternity.” It’s deeply disorienting.
Kelly makes the case that overcoming avoidance isn’t about pushing harder, it’s about creating emotional safety, so the task no longer feels like a threat to our self-worth.
How I hacked my ADHD
What finally got me moving? The very strategies Kelly recommends for making tasks feel less threatening, though I didn’t know I was using them at the time. Looking back, I can see how it all fit together:
1. Reduce the emotional “charge”
I didn’t start with “doing the assignment.” I just printed the course materials. That’s it. Then I hole-punched them and put them in a binder. That felt doable. I even made a custom cover and spine insert because making things look nice gives me a sense of control. These simple, low-pressure steps chipped away at the task’s intimidation factor.
2. Create “on-ramps” / 3. Make the task more visible
These strategies are about removing friction (which we ADHDers are especially sensitive to) and keeping the task in sight so it doesn’t disappear from our awareness. Once my binder was on my desk, visible and ready, it was easy to flip through. No logging in, no hunting for files. Just pick it up and look.
4. Start with movement, not motivation
Late one Sunday night, I told myself I’d just read a single section. No pressure. But once I started, I wanted to keep going. One assignment asked me to create a profile in the online cohort platform, it was quick and oddly satisfying. That tiny bit of progress sparked curiosity.
5. Anchor the task to something I was already doing
Monday morning, I was already sitting at my desk. The binder was right there. I thought, “I’ll just read a page.” That led to reading several. By linking it to my existing routine, I avoided a major gear shift.
6. Create an “ugly” draft
Instead of striving for perfection, I let myself scribble notes, underline passages, and jump around out of order. I followed what interested me. This helped me get started, and once I was in it, I realized it wasn’t the marathon I feared. I was actually enjoying it and looking forward to class!
Effective supports for ADHD
So why did it work? Because I didn’t wait to feel “ready” (a feeling that rarely arrives). I just nudged myself forward, printing a doc, flipping a page, jotting a note, and momentum followed. I found myself returning to the material throughout the week simply because I wanted to.
Now, I’m in a completely different headspace. I’m not dreading the course; I’m genuinely excited for it.
That’s the power of hacking ADHD with thoughtful workarounds.
If you’re someone with ADHD stuck in the space between intention and action, please know: you’re not lazy, broken, or unmotivated. Your brain just needs support that fits you. Kelly’s article gave me the words and framework to understand what I’d been doing instinctively—and now I can apply those tools even more intentionally.
How This Relates to Home Organizing
You might be wondering, “Okay, Amy, but what does this have to do with home organizing?”
Quite a bit, actually.
Many of my clients reach out only after trying, and struggling, for years to get organized. Their homes feel overwhelming. Just thinking about starting is exhausting. Often, they’ve been stuck in shame or avoidance for a long time.
Sound familiar?
The good (and hard) news is: the first step is always the hardest. Just like me prepping for my course, they need help getting over that initial hump. That’s where I come in. I make it easier to start. I keep them company. I help them take small, manageable steps, and we celebrate progress as it builds. Over time, the emotional weight lifts. Fear and dread fade. Things get lighter.
So yes, the strategies in Kelly’s article can absolutely help if you’ve been avoiding your own decluttering or organizing project.
If you want more ADHD-friendly strategies, consider subscribing to The Dopamine Dispatch on Substack. And if you’re feeling stuck at home, consider working with a home organizer. We’re both here to offer realistic, kind support, and help you tackle things in a way that feels doable. You might even discover it’s (gasp)… fun.