The ADHD Avoidance Rescue Plan

Your Step-by-Step Reset for When You Just. Can’t. Start.

Hello Brains!

Welcome to the premium version of this week’s post.

Now that you know why your brain avoids, let’s give it a system to gently break the cycle — without shame or overwhelm.

This isn’t about doing everything. It’s about creating just enough momentum to start again.

Now little side note before we jump into the premium this week please make sure you are getting your moneys worth by joining the subscriber chat!

I really want to connect with you and better understand what you’re struggling with. Right now, I’ve mostly been sharing my own experiences week to week — but I’d love to hear more about what’s going on in your world too.

Alright now that is all sorted, Back to the newsletter!

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🧩 Step 1: Name & Reframe

→ What am I avoiding? Why?

This first step pulls the task out of your avoidance fog and makes it visible.

Try this script (say it out loud or write it down):

“I’m avoiding ______________, and I think it’s because I feel _____________.”
“Right now, my brain sees this as unsafe, not lazy.”
“But I can make it safe.”

Example:

“I’m avoiding responding to that email because I feel ashamed it’s taken me days.”
“My brain thinks replying will make me feel worse.”
“But I can take one small step and remind myself: I’m allowed to begin again.”