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ADHD Coaching logo – yellow octagon with white brain icon and bold ADHD Coaching text
  • Home
  • Getting Started
  • Dream SMART Framework
  • Therapeutic Coaching Service
  • Articles / FAQ
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    • ADHD Self Assessment Form
    • Character Strengths
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Home | ADHD procrastination

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Articles

Here we explore news, issues, experiences, advice. stories, and more about living with ADHD 

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Adult with ADHD experiencing task initiation paralysis, staring at laptop unable to begin
Diagram of ADHD brain showing dopamine pathway and the activation energy barrier before task initiation
Adult with ADHD taking the first tiny step towards a task using the low-barrier entry strategy

How to Start Tasks When You Have ADHD: A UK Guide to Task Initiation

ADHD task initiation — the ability to start tasks without undue delay — is one of the executive functions most disrupted by ADHD. Discover why starting feels impossible for so
  • Executive Function
  • Waldo Hechter
Person with ADHD sitting peacefully outdoors in a garden, representing burnout recovery and restorative rest
Adult with ADHD slumped at a desk surrounded by unfinished tasks, representing the cognitive and emotional exhaustion of ADHD burnout
Person taking a small step forward on a recovery path, representing ADHD burnout recovery with the Dream SMART Framework

How to Recognise ADHD Burnout and Recover: A UK Guide for Adults

ADHD burnout is a state of profound cognitive, emotional, and physical exhaustion that affects up to 93% of adults with ADHD. Unlike ordinary tiredness, it builds from years of masking,
  • Health and Lifestyle
  • Waldo Hechter
An adult with ADHD sitting alone, experiencing the emotional pain of rejection sensitive dysphoria
Diagram of the ADHD brain and emotional dysregulation pathways
An ADHD coaching session helping an adult manage rejection sensitive dysphoria

How to Cope with Rejection Sensitive Dysphoria When You Have ADHD (UK Guide)

Rejection sensitive dysphoria (RSD) is one of the most painful — and least talked-about — aspects of living with ADHD. It describes an intense, often overwhelming emotional reaction to perceived
  • Emotional Regulation
  • Waldo Hechter
A calm tidy corner of a UK home with a basket, books and a plant illustrating ADHD-friendly organisation.
An open notebook with handwritten Dream SMART goal-setting steps next to a mug of tea on a wooden table.
A bright UK kitchen with a clear worktop and a small key/post drop zone by the door.

Why ADHD DOOM Piles Happen — and How to Clear Them

Why do ADHD DOOM piles seem to multiply overnight, and what makes decluttering feel so impossible? This guide unpacks the science behind ADHD clutter and hoarding, then offers a practical
  • Personal Habits
  • Waldo Hechter
Person looking regretful after an impulsive comment, with speech and thought bubbles showing a mismatch between what was said and what was meant
Two people having a calm conversation, one pausing to breathe before responding, depicting mindful communication with ADHD
ADHD coach and client working together using the Dream SMART Framework with a notebook showing goal-setting steps

ADHD and Impulsive Comments: How to Protect Your Relationships

ADHD impulsive comments are one of the most common ways the condition affects relationships — but they don't have to cause lasting damage. Understanding the neuroscience behind impulsivity, and applying
  • Relationships
  • Waldo Hechter
Illustration of a tidy entryway with keys on a hook, a bowl for phone and wallet, and a labelled bag — representing a landing zone system for ADHD organisation.
Abstract illustration of an ADHD brain with post-it notes floating away, representing working memory gaps that cause items to be misplaced.
Illustration of a tidy ADHD-friendly desk workspace with clear containers, colour-coded folders, a Bluetooth tracker, and a visible checklist.

Why ADHD Brains Keep Losing Things (And What Actually Helps)

Frequently losing important items is a recognised ADHD symptom rooted in working memory and executive function differences — not carelessness. Discover why it happens and six practical, evidence-based coaching strategies
  • Workplace
  • Waldo Hechter
Line drawing of a person reaching towards a glowing shopping bag, illustrating ADHD dopamine-driven impulsive spending
Line drawing showing a person enjoying a present-moment purchase while future financial consequences fade into the blurred background, illustrating ADHD time blindness
Line drawing of a person pausing before confirming an online purchase, with a thought bubble showing a clock and a pound sign, illustrating the 24-hour wait strategy for ADHD impulse control

Why ADHD Makes You Spend Without Thinking — And What Actually Helps

Adults with ADHD are four times more likely to impulse-spend, costing around £1,600 a year. Discover why it happens and the practical coaching strategies that actually help.
  • Personal Habits
  • Waldo Hechter
Person with ADHD standing at a crossroads, drawn toward the present moment while a distant goal fades into the background
Circular diagram showing how small completed actions create a dopamine spark that leads to the next action, illustrating the momentum loop
A person naming their Restless Saboteur on one side and countering it with their Curiosity character strength on the other

Why Goal-Setting Keeps Failing When You Have ADHD — And One Approach That Might Help

Goal-setting often fails people with ADHD — not through lack of effort, but because most frameworks weren't built for the ADHD brain. The Dream SMART Framework, developed by ADHD coach
  • News
  • Waldo Hechter
Person with ADHD eagerly saying yes to a new task before checking their already overloaded schedule.
Person with ADHD struggling under a towering pile of overcommitted tasks, while a second figure adds one more.
Person with ADHD using a deliberate pause gesture before agreeing to a new task, checking their mental capacity first.

Why ADHD Makes You Say Yes Too Fast — And How to Stop Overcommitting

Impulsively agreeing to new tasks is a core ADHD challenge rooted in impulsivity, time blindness, and working memory gaps. This article explores why it happens and shares practical, evidence-based coaching
  • Executive Function, Personal Habits, Workplace
  • Waldo Hechter
Line drawing of a person watching their written weekly routine dissolve from left to right on a wall calendar, illustrating how ADHD makes establishing routines difficult.
Line drawing of a figure climbing a ladder where each rung represents a small stacked daily habit, illustrating the habit stacking technique for people with ADHD.
Line drawing of a calm room with sticky notes on a mirror, a gym bag by the door, and a visual checklist on the wall — external cues designed to support ADHD routine building.

Why Routines Feel Impossible with ADHD — And How to Build Ones That Stick

Struggling to establish routines with ADHD? Discover why morning rituals and exercise schedules feel impossible — and learn practical, evidence-based coaching strategies that work with your brain, not against it.
  • Personal Habits
  • Waldo Hechter
Person with ADHD dominating a conversation with overflowing speech bubbles while listener looks overwhelmed
Illustration of ADHD brain with dopamine spark driving enthusiastic speech and a pause button to represent self-regulation
Two people having a balanced conversation with equal speech bubbles, representing improved ADHD social skills

ADHD and Over-Sharing in Conversations: Why It Happens and How to Navigate It

Do you find yourself dominating conversations or over-sharing about your interests? Discover why ADHD makes this so common — and learn practical, compassionate coaching strategies to build more balanced, connected
  • Social Interaction
  • Waldo Hechter
Illustration of person experiencing ADHD mood swings depicted as emotional rollercoaster with changing facial expressions
Diagram showing prefrontal cortex and amygdala regions of brain involved in ADHD emotional regulation
Illustration of ADHD mood regulation toolkit including exercise, journaling, music, healthy eating and sleep

Managing ADHD Mood Swings: A Coaching Guide

Managing ADHD mood swings starts with understanding why they happen. Discover evidence-based coaching strategies to navigate rapid emotional shifts and build emotional resilience.
  • Emotional Regulation
  • Waldo Hechter
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Explore our articles

When Movement Feels Impossible: Understanding Exercise Avoidance in ADHD

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Difficulty Maintaining Emotional Regulation at Work

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Everything Feels Urgent: Managing Priorities When You Have an ADHD Brain

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ADHD and Menopause: How Hormonal Changes Shape Attention, Mood, and Daily Functioning

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Copywrite Waldo Hechter trading as Collab Ltd

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