Episode 349: The 20 Second Rule Your ADHD Brain Will Love
I'm Busy Being Awesome - Sustainable Productivity for ADHD
Intro
Paula introduces the episode and the 20‑Second Rule framework to reduce friction for habits and routines.
You know that frustrating feeling where you know exactly what to do, but your ADHD brain just won't let you start? SAME.
If you've ever had a habit you wanted to keep but somehow couldn't, or found yourself doing something on autopilot that you'd really like to stop, this episode is for you.
Today we're talking about the 20-Second Rule: a deceptively simple framework for making good habits easier to start and unwanted habits just a little bit harder to access. The secret is in the friction.
In this episode, you'll learn:
- What the 20-Second Rule is and why it works so well for ADHD brains
- How to identify the "friction" that's quietly derailing your best intentions
- Real-life examples of removing friction (and adding it) that actually work
- How to do a Friction Audit on your own habits — right now
This is one of my favorite frameworks to use with coaching clients, and I think once you see it, you'll start spotting friction everywhere.
Work With Me:- 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
- The Happiness Advantage - Shawn Achor
- Episode 192: How Tiny Habits Create Lasting Change (Big doors swing on little hinges)
- 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.
Leave IBBA A Rating & Review!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.
- Go to Apple Podcasts
- Click on the I'm Busy Being Awesome podcast
- Scroll down to the bottom of the page, where you see the reviews.
- Simply tap five stars; that's it!
- 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 Tiny Glitch Big Habit
01:29 Why Friction Matters
02:05 Starting Small Explained
04:25 The 20 Second Rule
07:24 ADHD Friendly Reframe
10:09 Friction and Podcast Roadmap
12:03 What Friction Looks Like
14:28 Real Life Friction Fixes
19:26 Run Your Friction Audit
20:37 Key Takeaways and Next Steps
21:55 Wrap Up and Resources
The AI-powered Podcast Player
