Do you ever sit frozen, knowing what to do but unable to start? This episode explains why that happens and how to fix it. Coach Mande John shares her 5-Minute ADHD Unfreeze Method—a simple, science-backed way to calm your brain and take action again.
You’ll learn why ADHD paralysis isn’t laziness or lack of motivation. Instead, it’s your brain protecting you from overload. You’ll also discover how to reset your focus and create real momentum.
What you’ll learn:
✅ The four main triggers of ADHD paralysis: overload, perfectionism, low dopamine, and stress.
✅ How to use movement to reset your nervous system fast.
✅ Why small, simple actions help you start even on tough days.
✅ Self-talk phrases that reduce overwhelm and encourage follow-through.
✅ How to use a 5–10 minute timer to break perfectionism.
✅ Simple accountability ideas to help you stay consistent.
Tools I Use and Recommend:
🧠 5–10 Minute Timer: bypass perfectionism and create momentum
🎶 “One Song Dance Break”: reset your nervous system through movement
🪑 Desk declutter or tab cleanup: clear visual overload for instant focus
💬 Self-Talk Scripts: “I can do one small thing,” “It’s easier than I think”
📋 Micro-Action Lists: shrink big tasks into startable steps
✅ “When I’m Frozen” Plan: your go-to reset for stuck moments
🤝 Light Accountability: text a friend or join a focus session for support
🧊 “You don’t need more motivation—you need a calmer brain and one small step forward.” – Mande John
From Frozen to Focused
Discover how the 5-Minute ADHD Unfreeze Method helps adults with ADHD transform paralysis into progress. Learn science-backed strategies that calm your brain, restore clarity, and help you take that first action—because every small step counts.
Resources:
🎁 FREE 5-Minute Unfreeze Guide: www.learntothrivewithadhd.com/unfreeze
📧 Book a Free ADHD Coaching Consultation: www.learntothrivewithadhd.com/services
🎤 Leave a Voice Message: www.speakpipe.com/learntothrivewithadhd
🌐 Website: www.learntothrivewithadhd.com
🔗 LinkTree: https://linktr.ee/learntothrivewithadhd
📱 Instagram: @learntothrivewithadhd
📘 Facebook: Learn to Thrive with ADHD
This episode is for anyone who feels frozen, overwhelmed, or stuck in procrastination cycles that ADHD can bring. Learn to pause, reset, and create real momentum—one small, compassionate action at a time.
💬 Share in the comments: What’s your favorite “unfreeze” strategy? Let’s help each other move forward together.
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