ADHD Coach Katherine Sanders

In today's episode of ADHD Powerful Possibilities, we're diving deep into the role of uncertainty in procrastination and the impact it has on people with ADHD, especially those diagnosed later in life. We explore why we often hold onto the familiar, even when it doesn't serve us, and how building tolerance for uncertainty can unlock new possibilities.

I'll also share practical strategies you can use right away to expand your capacity for uncertainty—one of the most powerful skills you can cultivate for growth.

Episode Highlights:

• The link between uncertainty, avoidance, and procrastination for people with ADHD.
• Understanding the fast and slow life history strategies and how they shape our approach to uncertainty.
• Practical steps you can take today to increase your tolerance for uncertainty and lean into new possibilities.
• Cognitive restructuring as a powerful tool for breaking the procrastination cycle.

Common Questions:

• Why does uncertainty feel so overwhelming for those with ADHD?
• How does a history of unpredictability impact our ability to plan for the future?
• What are some simple ways I can expand my tolerance for uncertainty?

Notable Quotes:

• "In the universe of possibility, we set the context and let life unfold." - Ben Zander
• "Procrastination is an adaptive response to uncertainty. The trick is moving from a fast life strategy into a slower one, where planning for the future becomes possible."
• "Growth only happens when we take steps forward without knowing the answer."

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Permission Ignition: My current hybrid group and 1:1 coaching program designed to expand possibility thinking. Learn more at lightbulbadhd.com

Connect with Katherine:

• Join my upcoming group program: Permission Ignition.
• Sign up for my email newsletter for more ADHD-friendly strategies and support from my website.
• Find more resources at lightbulbadhd.com.

Sirois, F. M., & Giguère, B. (2018). Giving in when feeling less good: Procrastination, action control, and social temptations. British Journal of Social Psychology, 57(2), 404-427. Available at: [https://eprints.whiterose.ac.uk/126516/](https://eprints.whiterose.ac.uk/126516/)

Gagnon, J., Dionne, F., & Pychyl, T. A. (2016). Committed action: An initial study on its association to procrastination in academic settings. Journal of Contextual Behavioral Science, 5(2), 97-102. Available at: