Confident ADHD
Adult ADHD isn’t just about attention. It can affect how you think, feel, plan, prioritise, manage emotions and get things done — even when you know exactly what you should be doing.
I’m Deirdre Coyne, an accredited CBT therapist and coach specialising in adult ADHD. In these short, practical episodes, I make sense of the ADHD brain and share evidence-based ideas from CBT, psychology and neuroscience that you can actually use in everyday life.
No judgement. No quick fixes. No pretending you just need to try harder.
Instead, we’ll look at why you get stuck, what’s happening underneath the behaviour, and the small changes that can help you move forward with more confidence and less self-criticism.
Whether you’ve recently discovered you have ADHD, have suspected it for years, or simply want to understand yourself better, you’re in the right place.
Real ADHD. Real life. Practical psychology.
ADHD and Friction: What's Getting in the Way of Starting?
This week we've been building a simple way of thinking about ADHD and getting things done. We started with where we're moving towards, then looked at what is important but not urgent, how we can use 25 minutes to get started, and how NUIC — Novelty, Urgency, Interest and Challenge — can make a task more engaging. Today we're looking at friction. Sometimes the problem isn't motivation. There may simply be something getting in the way between knowing what you want to do and actually doing it. S...
8 Oct 2026
NUIC and ADHD: How to Make Tasks Easier to Start
What if the problem isn't that you don't want to do the task — what if the task just isn't giving your ADHD brain enough reason to engage with it? Following on from yesterday's episode about using 25 minutes to get started, today we're looking at NUIC: Novelty, Urgency, Interest and Challenge. These are simple ways to change the conditions around a task so that it becomes more engaging and easier to start. Instead of asking, “Why can't I just do it?”, try asking: “How can I work with my brain...
7 Oct 2026
ADHD and the Pomodoro Technique: What If You Only Had 25 Minutes?
Yesterday we looked at what’s important but not urgent — and why protecting time for those things matters. Today, we’re taking that one step further: how do you actually protect that time when you have ADHD? In this episode of Confident ADHD, I look at the Pomodoro technique and why a short, defined block of focused time can make starting a task feel much more manageable. You don't have to finish the task. You just have to give yourself 25 minutes to begin.
6 Oct 2026
ADHD and the Eisenhower Matrix: What’s Important but Not Urgent?
Yesterday we looked at the difference between moving away from something and moving towards something. Today, we take the next step: what actually deserves our attention? In this episode of Confident ADHD, I explore the Eisenhower Matrix and the often-overlooked “important but not urgent” space — and why protecting that space can help us move towards the things that matter to us. I hope this is helpful and please do hit suscribe or follow if you would like to support this podcast. Thank you f...
5 Oct 2026
Away-From Goals vs Towards Goals: What Are You Moving Towards?
Are you spending more time thinking about what you don't want than what you actually want? In this episode of Confident ADHD, Deirdre explores the difference between “away-from” and “towards” goals — and why having a clear direction can make it easier to take meaningful action. Rather than trying to completely change your life, we'll look at the power of small steps and ask: What is one thing you can do today that moves you towards the life you want?
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