A Solo Person's Guide to ADHD
A Solo Person’s Guide to ADHD is a podcast for adults with ADHD who are doing life without a built-in support system — no partner, no shared mental load, no automatic second brain.
If you’re single, living alone, or functionally solo, ADHD hits differently.
There’s no one reminding you to grab the thing, finish the form, or notice when you’re overwhelmed. Executive dysfunction doesn’t show up as chaos — it shows up as quiet overload, decision paralysis, and the constant feeling that something is wrong, even when you can’t explain what.
This podcast isn’t about productivity hacks, motivation, or “finally getting your life together.”
It’s about understanding what’s actually happening — where ADHD, solo living, and modern life collide — and learning how to build external support, structure, and safety on purpose.
Hosted by Christine Dunning, a master certified life coach, musician, and late-diagnosed adult with ADHD, each episode offers reflection, language, and practical reframes to help you:
- stop blaming yourself for systems that were never designed for solo brains
- identify problems earlier, before burnout sets in
- build structures that work with ADHD instead of against it
You’re not broken.
You’re not behind.
You’re doing too much alone — and this podcast exists to name that, clearly and honestly.
Want to connect? Find me on my website: www.twocatscoaching.com or email me at christine@twocatscoaching.com
A Solo Person's Guide to ADHD
The ASSAP Framework: A is for Anchoring and P is for Pace
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Making Life Easier Without Starting Over Again
A Solo Person’s Guide to ADHD
In this episode, we talk about what comes after Structure.
If you’ve been following along, you already know:
- Overwhelm isn’t a motivation problem.
- Staying functional matters more than staying calm.
- Most frustration comes from solving the wrong problem.
Now we address the part that keeps breaking for so many people:
The reset cycle.
The new planner.
The new system.
The new promise.
And then—starting over again.
This episode explains why that cycle is so exhausting, and how to stop living from zero.
The Real Drain: Decision Fatigue
It’s not laziness.
It’s not lack of discipline.
It’s decision load.
When you live alone, you carry:
- Every micro-decision
- Every default
- Every background choice
No shared systems.
No second brain.
Anchor and Pace are the final pieces of the ASSAP framework that reduce that load.
Anchor: Reducing Decision Friction
Anchors are not rules.
They’re defaults.
Instead of:
“I’ll decide in the moment.”
You create:
“When X happens, Y is already decided.”
Examples:
- Keys always go in the same place.
- Same parking row at the grocery store.
- Low energy = no new projects.
- Avoidance = pause, not push.
Anchors don’t remove freedom.
They remove friction.
And friction—not character—is what usually breaks systems.
A Critical Clarifier
Anchors are not hacks.
If you try to apply them to emotionally loaded problems without doing Access, Security, and Structure first, they won’t hold.
This episode explains why.
Organization Isn’t the Goal — Retrieval Is
A system works only if you can retrieve what you need under stress.
Structure builds the container.
Anchors make it usable.
Pace: Continuity, Not Speed
Pace is not about doing things faster.
It’s about preventing resets.
Monitoring is not anxiety.
Monitoring is care.
If you catch problems earlier than you used to, the system is working.
Progress looks like:
- Fewer emergencies
- Smaller corrections
- Less starting over
The ASSAP Loop
ASSAP isn’t linear. It’s a loop:
- Access – What feels off?
- Security – How do I keep my thinking online?
- Structure – What problem are we actually solving? Where does it live?
- Anchor – How do I reduce decision fatigue?
- Pace – Is this working? Do we need to loop?
Smaller problems first.
Lower stakes.
Real feedback.
That’s how change accumulates instead of resets.
If This Feels Like Relief
If these episodes have helped you understand why nothing else stuck, this work may be for you.
I specialize in working with adults with ADHD—especially those who are single and carrying life without a built-in second brain.
This podcast shares the framework.
Coaching applies it to your real life.
🎁 Free Resource
Download the free audio + visual map designed to help you stay steady when your thinking starts to spiral:
💬 Coaching
Learn more about working together:
👉 https://twocatscoaching.com/coaching
📬 Contact
Website: https://twocatscoaching.com
Email: christine@twocatscoaching.com
Life doesn’t get easier because you try harder.
It gets easier because fewer things need rescuing.
