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ADHD Powerful Possibilities: New and Late Diagnosis & Beyond
ADHD Coach Katherine Sanders
Recent Episodes
ADHD Coach Katherine Sanders
Facing Uncertainty: How to Lean into Possibility with ADHD
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."
Connect with Katherine here:
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: https://www.researchgate.net/profile/Joel-Gagnon-4/publication/301743242_Committed_action_An_initial_study_on_its_association_to_procrastination_in_academic_settings/links/577bb37d08ae213761caae05/Committed-action-An-initial-study-on-its-association-to-procrastination-in-academic-settings.pdf
Clayton, M. et al. (2023). The Impact of Emotion Regulation Improvements on Intolerance of Uncertainty During Emotion Regulation Therapy. Journal of Emotion and Psychopathology, 1(1). Available at: https://doi.org/10.55913/joep.v1i1.36
Topel, S., Ma, I., Sleutels, J., van Steenbergen, H., de Bruijn, E.R.A., & van Duijvenvoorde, A.C.K. (2023). Expecting the unexpected: a review of learning under uncertainty across development. Cognitive, Affective, & Behavioral Neuroscience, 23(3), 718-738. Available at: https://doi.org/10.3758/s13415-023-01098-0
Lim, A.J., & Javadpour, S. (2021). Into the Unknown: Uncertainty and Procrastination in Students From a Life History Perspective. Frontiers in Psychology, 12. Available at: https://doi.org/10.3389/fpsyg.2021.717380
Fay, D., & Sonnentag, S. (2012). Within-person fluctuations of proactive behavior: How affect and experienced competence regulate work behavior. Journal of Occupational and Organizational Psychology, 85(2), 516-536. Available at: https://doi.org/10.1080/08959285.2011.631647
Dugas, M.J., & Robichaud, M. (2007). Cognitive-behavioral treatment for generalized anxiety disorder: From science to practice. The Cognitive Behaviour Therapist, 2(1), 1-10. Available at: https://doi.org/10.4324/9780203891964
Sahib, A., Chen, J., Cárdenas, D., & Calear, A.L. (2023). Intolerance of uncertainty and emotion regulation: A meta-analytic and systematic review. Clinical Psychology Review, 101, 102270. Available at: https://doi.org/10.1016/j.cpr.2023.102270
Hunt, C., Exline, J.J., Fletcher, T.L., & Teng, E.J. (2022). Intolerance of uncertainty prospectively predicts the transdiagnostic severity of emotional psychopathology: Evidence from a Veteran sample. Journal of Anxiety Disorders, 86, 102530. Available at: https://doi.org/10.1016/j.janxdis.2022.102530
Life History Theory References
Del Giudice, M., Gangestad, S. W., & Kaplan, H. S. (2015). Life history theory and evolutionary psychology. In D. M. Buss (Ed.), The Handbook of Evolutionary Psychology (pp. 88-114).
Griskevicius, V., Tybur, J. M., Del Giudice, M., (2013). The influence of mortality and socioeconomic status on risk and delay discounting.
Ellis, B. J., Figueredo, A. J., Brumbach, B. H., & Schlomer, G. L. (2009). Fundamental dimensions of environmental risk.
Chen, B., & Chang, L. (2016). The positive association between procrastination and a fast life history orientation. Journal of Individual Differences, 37(4), 230-239.
Chen, B., & Qu, Y. (2017). The role of environmental unpredictability in procrastination. Journal of Adolescence, 62, 18-26.
ADHD Coach Katherine Sanders
Feeling stuck? Are you actually waiting for permission to make a change?
You’re not alone—and this episode is here to shift that.
In this empowering conversation, we explore the transformative power of self-permission and why it’s often the missing piece for adults with ADHD.
Learn how to break free from the external validation trap, the importance of autonomy in making meaningful changes, and practical tools you can start using today to reclaim control of your decisions.
If you’ve ever felt like you’re waiting for a green light that never comes, this episode offers the mindset shifts and strategies to help you move forward.
Episode Highlights:
- What self-permission means and why it’s crucial for ADHD adults
- How external validation traps keep you stuck (and how to break free)
- The surprising link between self-permission and lasting motivation
- Practical tools like “permission slips” to help you get started
- Why rest and failure are essential parts of growth
Common Questions:
- What does “self-permission” really mean?
- How do I stop waiting for external validation?
- How can I give myself permission to rest or fail?
- What practical strategies can I use to build self-permission into my life?
Notable Quotes:
- Nobody else is coming to give you permission. That green light? It has to come from you.
- Self-permission is about autonomy, acceptance, and action.
- Failure isn’t the opposite of success; it’s how we get there.
Full transcript available on my website.
Connect with Katherine here:
Download your free Permission Slips Template: Get it here
- Learn more about my upcoming Permission Ignition Course
- Visit my website for coaching, resources, and more: lightbulbadhd.com
- Follow me on Instagram for tips and updates: @adhd_coach_katherine
Champ, R., Adamou, M., & Tolchard, B. (2022). "Seeking Connection, Autonomy, and Emotional Feedback: A Self-Determination Theory of Self-Regulation in Attention-Deficit Hyperactivity Disorder." Psychological Review, 130. DOI: 10.1037/rev0000398
Dekkers, T. et al. (2016). Risky decision making in Attention-Deficit/Hyperactivity Disorder: A meta-regression analysis; Clin Psychol Rev 2016 Apr:45:1-16. doi: 10.1016/j.cpr.2016.03.001.Epub 2016 Mar 4. DOI: 10.1016/j.cpr.2016.03.001
Knouse L and Mitchell J.T, Incautiously Optimistic: Positively-Valenced Cognitive Avoidance in Adult ADHD; Cogn Behav Pract. 2015 May ; 22(2): 192–202. doi:10.1016/j.cbpra.2014.06.003.
Morsink S et al, Studying Motivation in ADHD: The Role of Internal Motives and the Relevance of Self Determination Theory; Journal of attention Disorders, 2022 Jun;26(8):1139-1158. doi: 10.1177/10870547211050948.Epub 2021 Nov 19.
Sprich SE, Knouse LE, Cooper-Vince C, Burbridge J, Safren SA. Description and Demonstration of CBT for ADHD in Adults. Cogn Behav Pract. 2012 Feb 1;17(1):10.1016/j.cbpra.2009.09.002. doi: 10.1016/j.cbpra.2009.09.002. PMID: 24379644; PMCID: PMC3874265.
