S.A.P. Action Plan: Specificity, Action, Pivot Point

Dr. Ramsay presents the S.A.P. framework to translate intentions into specific actions and scheduled pivot points for follow‑through.

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ADHD isn’t just about distraction, it’s about emotion, motivation, and the gap between knowing what to do and actually doing it. In this episode, I sit down with Dr. J. Russell Ramsay, co-founder of the University of Pennsylvania’s Adult ADHD Treatment and Research Program, to break down how anxiety and ADHD often overlap. We talk about how ADHD is an uncertainty generator that triggers anxiety, what “self-mistrust” really looks like, and why so many high achievers feel brilliant but inconsistent. Dr. Ramsay shares cognitive behavioral tools to boost focus, follow-through, and confidence, and the S.A.P. Action Plan to rebuild motivation when procrastination or self-doubt take over. Get ready to turn self-mistrust into self-mastery and use your anxious energy as fuel for focus and growth.

In this Episode, You Will Learn

00:00 Why are ADHD and anxiety so commonly co-occurring?

05:45 How a lifetime of ADHD moments leads to self-mistrust.

12:30 Why losing external structure during the pandemic made ADHD worse.

18:00 The three-part time management system that helps ADHD brains stay focused and calm.

25:15 How to channel last minute anxiety into productive momentum.

28:00 Why does ADHD exist on a spectrum of executive function?

32:00 How ADHD insights translate into workplace efficiency and emotional management.

35:00 S.A.P. Action Plan that bridges the gap between knowing and doing.

43:00 How cognitive behavioral tools can help you manage both anxiety and ADHD.

50:45 How to manage meetings, rebuild trust, and avoid burning social capital.

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