In this engaging discussion, Madeline O’Reilly, a clinical psychologist specializing in ADHD and Jonathan Hassall, an ADHD and Executive Function coach, unveil their online program, Decoding Doing. They share a fascinating five-stage model for overcoming procrastination and emphasize the importance of understanding cognitive and emotional needs. The duo offers practical tips, such as visualizing tasks and considering emotional energy while planning. They also encourage reframing procrastination as self-care, inviting listeners into a new perspective on productivity.
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insights INSIGHT
Motivation Myth
People with ADHD often misunderstand motivation as a strong emotion tied to rewards or threats.
True motivation comes from visualizing the process, resources, and context of a task, making it feel doable.
volunteer_activism ADVICE
Visualizing Motivation
Visualize yourself doing the task in detail, including the steps involved and when it fits best in your schedule.
This creates a sense of 'doability', which is a more sustainable form of motivation.
insights INSIGHT
Self-Esteem and ADHD
Past experiences of failure can make it difficult for people with ADHD to trust their ability to complete tasks.
Acknowledging and celebrating achievements helps rebuild self-esteem and confidence.
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Decoding Doing is a book co-authored by Jonathan Hassall and Madeline O'Reilly that focuses on helping individuals with ADHD manage procrastination. The book offers a 5-stage model to understand and solve procrastination, emphasizing the importance of understanding what drives action and creates motivation. It addresses key stages of achieving, such as imagining, visualizing, and organizing tasks, and provides strategies to adapt to the complexities of ADHD performance. The authors draw on their expertise in ADHD coaching and clinical psychology to provide practical advice on overcoming procrastination and staying motivated.
Hey Team!
This week I’m joined by Madeline O’Reilly and Jonathan Hassall to talk about their new online program called Decoding Doing that is based on a book they wrote with the same title. And that’s fair, Decoding Doing is a great title when we’re talking about procrastination.
And just a little background, Madeline is a clinical psychologist with a Masters in Clinical Psychology. Additionally, Madeline is a member of the Australian Clinical Psychology Association along with the Australian Professional ADHD Association and the Australian Association for CBT. Jonathan is an ADHD and Executive Function coach and also is a board member of the ADD Association (ADDA USA).
In our conversation today we go through the their five-stage model for working through procrastination. We’ll explore how our perception of motivation can often hold us back, and more importantly, how understanding our emotional and cognitive needs can help us break free from the procrastination cycle.
If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/204
When planning a task visualize the steps. Don’t just think about the goal, picture the process of how you’ll get there. And be prepared for interruptions or barriers. When they come up, pause, analyze the problem, and choose your next step.
Don’t just rely on time management—factor in your energy and emotional capacity when planning your day. While time plays a factor in what you can get done, your energy levels are an equally important factor to consider.
Often when you’re procrastinating, it’s a signal that something else—like rest, food, or movement—is needed. When you find yourself in a cycle of procrastination try slowing down and seeing what else might need to be addressed.
Hacking Your ADHD 