I'm Busy Being Awesome - Sustainable Productivity for ADHD

Episode 349: The 20 Second Rule Your ADHD Brain Will Love

Apr 6, 2026
A simple habit-hacking framework that uses friction to make good routines easier and bad ones harder. Practical examples show how visibility, setup changes, and tiny tweaks remove barriers to starting. Learn how to run a quick friction audit and spot everyday obstacles that quietly derail intentions.
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ANECDOTE

Instruments On Stands Boost Practice Time

  • Shawn Achor moved his guitar out of the closet and onto a stand in the living room so picking it up took less than 20 seconds.
  • Paula similarly bought a $20 trumpet stand so the instrument was always ready, eliminating the case-opening friction and increasing play time.
ADVICE

Audit The First Step Under 20 Seconds

  • Ask what's making the first step harder than it needs to be and try to get it below a 20-second startup.
  • Use prompts like "It would be so much easier if I could just..." to surface practical changes you can make immediately.
INSIGHT

Friction Bridges Knowing And Doing With ADHD

  • ADHD challenges like task initiation and working memory amplify the impact of friction between knowing and doing.
  • Framing the problem as "what's annoying about this" shifts from blame to practical environmental fixes.
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