關於這一集
Why is it so hard to start something when you already know exactly what you need to do?
In this episode of the Attention Different Podcast, Stephen Tonti and Aaron Smith sit down with 𝐃𝐫. 𝐑𝐮𝐬𝐬𝐞𝐥𝐥 𝐑𝐚𝐦𝐬𝐚𝐲, one of the foremost experts on adult ADHD, psychologist, and author, to explore the gap between intention and action. They unpack why ADHD isn’t simply a knowledge problem, how executive functioning affects the ability to follow through, and why something you managed yesterday can suddenly feel impossible today.
Drawing from his book Once I Get Started, Dr. Ramsay breaks down the connection between thoughts, emotions, and actions and shares practical ways to close the gap between intention and follow-through. The conversation explores working memory, emotional regulation, procrastination, perfectionism, self-comparison, and why waiting until you “feel like it” can keep you stuck. Most importantly, Dr. Ramsay shows how reducing friction, breaking tasks into specific actions, and learning to tolerate discomfort can make getting started more manageable.
✨ Highlights ✨
✔️ Why ADHD creates a gap between intentions and actions
✔️ Why you can do something one day and struggle with it the next
✔️ How “procrastivity” turns avoidance into productive procrastination
✔️ Why working memory can make large or vague tasks feel overwhelming
✔️ How implementation intentions and “if X, then Y” strategies help you get started
✔️ Learn and practice Dr. Ramsay’s SAP method: Specific, Actionable, and Pivot Points
✔️ How perfectionism, emotional reasoning, and comparison affect adults with ADHD
✔️ Why reducing friction and breaking tasks into smaller steps builds momentum
✔️ How learning to tolerate the “ugh” feeling can help you act even when motivation isn’t there
“𝑌𝑜𝑢 𝑑𝑜𝑛'𝑡 ℎ𝑎𝑣𝑒 𝑡𝑜 𝑓𝑒𝑒𝑙 𝑙𝑖𝑘𝑒 𝑑𝑜𝑖𝑛𝑔 𝑖𝑡.” — 𝐃𝐫. 𝐑𝐮𝐬𝐬𝐞𝐥𝐥 𝐑𝐚𝐦𝐬𝐚𝐲
💬 What’s something you know you need to do but consistently have trouble getting started on? What helps you finally make that first move? Let us know in the comments 👇
If you’re living with ADHD, supporting someone who is, or constantly wondering why knowing what to do doesn’t make doing it any easier, this episode offers practical strategies for understanding that gap, working with your emotions, and finding approaches that actually work for your brain.
𝗧𝗵𝗲 𝗔𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗣𝗼𝗱𝗰𝗮𝘀𝘁 𝗧𝗲𝗮𝗺:
- Hosts: Stephen Tonti, Aaron Smith & Devin Pitts-Rogers
- Producer: David Grabowski
- Editors: Ian Lopez & Luis Paulo de la Fuente
- Sound Mix & Theme Music: David Grabowski
𝗙𝗼𝗹𝗹𝗼𝘄 Rusell Ramsay:
- Website: cbt4adhd.com/
- LinkedIn: Search Russell Ramsay
- Instagram: @cbt4adhd
We are Attention DIFFERENT not DEFICIT An advocacy and edutainment podcast centered on radical acceptance and neurodiveristy. Attention Different aims to de-stigmatize and build community by exploring the intricacies of living life and "adulting" with ADHD in the modern world. We periodically feature experts, special guests and influencers in the ADHD community.
If you enjoy the podcast please like, share, and subscribe!
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