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

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

From I'm Busy Being Awesome - Sustainable Productivity for ADHD by Paula Engebretson - ADHD Productivity Coach

April 6, 2026 · 23 min · Episode 349

About this episode

This episode discusses the 20-Second Rule as a method to help ADHD brains start good habits and reduce unwanted ones by managing friction.

Get the Newly Updated Podcast Roadmap Here! 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…

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