Plans, Pals and the ADHD Pause Button: Why We Flake and How to Show Up Anyway

In this episode, Christine Dunning explores the often-overlooked challenge of managing social commitments with ADHD—especially the gap between wanting connection and actually following through.From the initial burst of excitement when plans are made to the very real barriers of initiation paralysis and time blindness, Christine shares personal stories and practical strategies for building a social life that works with your brain, not against it.This episode is about connection without pressure, plans without shame, and compassion without excuses.What This Episode CoversWhy social plans can feel easy to make—and impossible to executeHow ADHD impacts initiation, energy, and time awarenessThe hidden cost of “should”-based socializingWhy canceling doesn’t make you flaky—it makes you humanPractical Strategies You’ll HearLow-pressure friend dates that don’t require perfect energy or timingThe 15-minute rule for getting unstuck and showing upWays to reduce friction before, during, and after social plansReframing follow-through as a systems issue, not a character flawWho This Episode Is ForSolo adults with ADHD navigating friendships on their ownIntroverts, extroverts, and ambiverts alikeAnyone who wants connection without burnoutPeople who care deeply—and still struggle to show upKey TakeawayYou’re not bad at friendship.You’re navigating social connection with a brain that needs different rules.This episode offers tools, language, and permission to build a social life that feels sustainable, authentic, and kind.Connect with ChristineWebsite: https://www.twocatscoaching.comPodcast (all platforms): A Solo Person’s Guide to ADHDYouTube: Search A Solo Person’s Guide to ADHDEmail: [email protected] Support this Podcast!If this episode resonated with you:Rate and review the show on your favorite podcast appShare this episode with a friend who struggles with social follow-throughSubscribe so you don’t miss future episodes on solo life and ADHDYour support helps more solo ADHD adults find this work.Free ResourcesLooking for practical tools you can use right away?Download free ADHD-friendly worksheets and guides here