EPISODE · Oct 16, 2025 · 41 MIN
Body Doubling, Time Blindness & The 3-Week Routine Hack
from Energy + Hours · host Jill Wright, Time Management Expert
Late diagnosis, time blindness, and the shame spiral - oh my. In this practical, compassionate conversation, I sits down with Laura Webb (Learning Beyond Letters) to unpack ADHD in women and share simple, science-informed tools you can use today. From body doubling and co-working to “radical brain acceptance,” three-week routine cycles, and sensory resets, this one delivers action over overwhelm. What you’ll learnWhy so many women are being diagnosed in their 30s–50s, and how ADHD often looks different in girls/women (more inattentive, less “disruptive”).“Radical brain acceptance”: dropping the shame and working with your wiring.Body doubling/co-working: why it jump-starts task inertia (and how to DIY it).The 3-week routine cycle: keep routines, prevent rebellion by changing them on a schedule.Habit stacking that actually sticks (vitamins by the coffee maker, AM/PM baskets).A gentler sleep cue: use a lamp timer to trigger wind-down without harsh alarms.Planning for a “nebulous” schedule: brain dump → split personal vs. professional → color-block your calendar with a prioritized micro-list for each block.Accountability that doesn’t trigger shame (and the “email yourself” self-check hack).Overstimulation resets: Loop earplugs or headphones, 3–5 deep nasal breaths, 10-minute weighted/eye-mask reset, and the ice-pack on the sternum (vagus-soothing) trick.Dyslexia–ADHD comorbidity is common, and many tools help both.Guest BioLaura is a dyslexia specialist and educational therapist (Learning Beyond Letters) who later received her own adult diagnoses of dyslexia and ADHD. She supports neurodivergent kids, teens, and adults, and hosts “Squirrel Club,” a weekly body-doubling work block for women.Website: https://www. learningbeyondletters.comInstagram: https://www.instagram.com/learningbeyondlettersResources mentionedMomentum Membership https://jillwright.ca/momentum-membership“Squirrel Club” = guided work blocks with breaks + gentle tips.Squirrel Club is FREE now on Mondays at noon Central time. Then there is the option to add on materials (an entire google drive of access), automated reminders and/or coaching sessions. Facebook Event Link for Squirrel Club - https://fb.me/e/6cmI2EF8Uhttps://www.learningbeyondletters.com/post/body-doubling-how-to-give-the-gift-of-presenceNew email [email protected] with JillWebsite: https://www.jillwright.caTime Magic Planner: https://www.jillwright.ca/plannerBook: Happy Healthy Wealthy and Wise https://www.jillwright.ca/bookQuiz: https://www.jillwright.ca/quizKeywords/SEO tagsADHD in women, late ADHD diagnosis, moms with ADHD, body doubling, time blindness, routine hacks, co-working, executive function, dyslexia and ADHD, nervous system regulation, time management for neurodivergent brains, habit stacking, vagus nerve reset
What this episode covers
Late diagnosis, time blindness, and the shame spiral - oh my. In this practical, compassionate conversation, I sits down with Laura Webb (Learning Beyond Letters) to unpack ADHD in women and share simple, science-informed tools you can use today. From body doubling and co-working to “radical brain acceptance,” three-week routine cycles, and sensory resets, this one delivers action over overwhelm. What you’ll learnWhy so many women are being diagnosed in their 30s–50s, and how ADHD often looks different in girls/women (more inattentive, less “disruptive”).“Radical brain acceptance”: dropping the shame and working with your wiring.Body doubling/co-working: why it jump-starts task inertia (and how to DIY it).The 3-week routine cycle: keep routines, prevent rebellion by changing them on a schedule.Habit stacking that actually sticks (vitamins by the coffee maker, AM/PM baskets).A gentler sleep cue: use a lamp timer to trigger wind-down without harsh alarms.Planning for a “nebulous” schedule: brain dump → split personal vs. professional → color-block your calendar with a prioritized micro-list for each block.Accountability that doesn’t trigger shame (and the “email yourself” self-check hack).Overstimulation resets: Loop earplugs or headphones, 3–5 deep nasal breaths, 10-minute weighted/eye-mask reset, and the ice-pack on the sternum (vagus-soothing) trick.Dyslexia–ADHD comorbidity is common, and many tools help both.Guest BioLaura is a dyslexia specialist and educational therapist (Learning Beyond Letters) who later received her own adult diagnoses of dyslexia and ADHD. She supports neurodivergent kids, teens, and adults, and hosts “Squirrel Club,” a weekly body-doubling work block for women.Website: https://www. learningbeyondletters.comInstagram: https://www.instagram.com/learningbeyondlettersResources mentionedMomentum Membership https://jillwright.ca/momentum-membership“Squirrel Club” = guided work blocks with breaks + gentle tips.Squirrel Club is FREE now on Mondays at noon Central time. Then there is the option to add on materials (an entire google drive of access), automated reminders and/or coaching sessions. Facebook Event Link for Squirrel Club - https://fb.me/e/6cmI2EF8Uhttps://www.learningbeyondletters.com/post/body-doubling-how-to-give-the-gift-of-presenceNew email [email protected] with JillWebsite: https://www.jillwright.caTime Magic Planner: https://www.jillwright.ca/plannerBook: Happy Healthy Wealthy and Wise https://www.jillwright.ca/bookQuiz: https://www.jillwright.ca/quizKeywords/SEO tagsADHD in women, late ADHD diagnosis, moms with ADHD, body doubling, time blindness, routine hacks, co-working, executive function, dyslexia and ADHD, nervous system regulation, time management for neurodivergent brains, habit stacking, vagus nerve reset
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Body Doubling, Time Blindness & The 3-Week Routine Hack
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