Antonia Bowring, an executive coach and author focused on productivity strategies for the ADHD community, returns to share her insights. She introduces her ADHD Success Planner and a transformative three-part planning system. The conversation touches on the essential role of calendars for organization, the importance of self-care in planning, and adapting strategies as needed. Antonia also highlights the value of play for mental wellness and encourages celebrating small wins to boost motivation and community engagement.
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volunteer_activism ADVICE
Planning as Self-Care
Reframe planning as self-care, not a chore.
This reduces shame and builds confidence and reliability.
volunteer_activism ADVICE
Three-Part Planning System
Use Antonia Bowring's three-part planning system for ADHD success.
Start with a weekly planning session, create weekly buckets, and make daily to-do lists.
volunteer_activism ADVICE
Realistic To-Do Lists
Avoid over-scheduling by honestly assessing your time constraints, like meetings.
Prioritize tasks based on external deadlines, not just internal desires.
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In 'Tiny Habits,' Dr. BJ Fogg presents a breakthrough method for habit formation based on 20 years of research and his experience coaching thousands of people. The book introduces the 'Behavior Design' approach, which emphasizes the importance of motivation, ability, and prompts in creating new habits. Fogg's method, known as the ABC (Anchor, Behavior, Celebration) method, involves anchoring new habits to existing routines, performing the behavior, and celebrating each success to reinforce the habit. The book provides step-by-step guides and practical techniques to make habit formation easy, enjoyable, and rewarding, helping readers to increase productivity, reduce stress, and improve overall well-being.
Atomic Habits
James Clear
Atomic Habits by James Clear provides a practical and scientifically-backed guide to forming good habits and breaking bad ones. The book introduces the Four Laws of Behavior Change: make it obvious, make it attractive, make it easy, and make it satisfying. It also emphasizes the importance of small, incremental changes (atomic habits) that compound over time to produce significant results. Clear discusses techniques such as habit stacking, optimizing the environment to support desired habits, and focusing on continuous improvement rather than goal fixation. The book is filled with actionable strategies, real-life examples, and stories from various fields, making it a valuable resource for anyone seeking to improve their habits and achieve personal growth[2][4][5].
Coach Yourself!
Increase Awareness, Change Behavior, and Thrive
Antonia Bowring
On today’s episode, we've got a returning guest, Antonia Bowring, an executive coach and author who's reshaping how we think about productivity in the ADHD community. In our pervious conversation we explored her journey writing 'Coach Yourself!' and today we will be diving into how she developed her ADHD Success Planner, and how these tools can help you manage daily tasks more effectively. Antonia breaks down her simple yet powerful three-part planning system designed to transform your weekly grind into a manageable flow.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/210
If you we able to join us for our Live AMA on YouTube, thank you! It was so nice getting to answer some of your questions. If you missed it and would like to watch it, the live recording can be found here. Please subscribe so you can join us for the next one!
This Episode's Top Tips
Acknowledge the calendar as the foundation of effective planning; it’s non-negotiable for keeping track of tasks and appointments.
View planning not just as taking care of a task but as a vital form of self-care that helps manage stress and improves reliability.
Embrace self-forgiveness and adaptation. Allow yourself the flexibility to change planning methods and forgive missed tasks to maintain motivation and effectiveness.
Hacking Your ADHD 
