The Sensitivity Doctor

Calming the Chaos: Taming the Overthinking ADHD Adult Brain with Justin Gillespie

Episode Summary

In this insightful episode of The Sensitivity Doctor Podcast, Dr. Amelia Kelley sits down with ADHD expert and therapist Justin Gillespie, known as ADHD Therapist J, to explore the challenges and strengths of individuals with ADHD, particularly adults navigating professional and personal demands. Justin shares his expertise on how overthinking can trap individuals in thought loops or spirals, preventing them from taking meaningful action toward their goals. He introduces actionable strategies, including his "PAM Method," to help ADHDers overcome overthinking, reduce procrastination, and move toward achieving their ambitions. The conversation highlights the impact of rejection sensitivity dysphoria (RSD) and the importance of accepting emotions rather than avoiding them. Justin emphasizes the power of self-compassion, actionable planning, and small, intentional steps to build momentum. Whether you're struggling with launching a project, managing daily tasks, or balancing career aspirations, this episode provides practical tips, relatable examples, and empowering insights. Listeners will discover how to turn ADHD-related tendencies into strengths and gain tools to help them move from inaction to progress, making this episode an inspiring and valuable resource for personal and professional growth.

Episode Notes

Key takeaways:

• Overthinking can be a major barrier for adults with ADHD, but understanding its patterns—like thought loops and spirals—can help break free from inaction.
• Creativity thrives when overthinking is managed, allowing ADHDers to leverage their unique strengths without being trapped by perfectionism.
• The PAM Method (Pause, Affirm and Allow, Move) offers a simple, effective way to disrupt overthinking and take intentional steps forward.
• Rejection Sensitivity Dysphoria (RSD) is common among ADHDers, but acknowledging and working through these feelings can pave the way for meaningful progress.
• Waiting for the "perfect moment" often leads to paralysis; launching imperfectly can be the key to growth and success.
• Anxiety often peaks within 90 seconds physiologically—beyond that, it’s our thoughts that perpetuate the distress, making mindset shifts a critical tool.
• Body doubling, even in the form of self-compassionate self-talk, can be a powerful way to stay focused and productive.
• Practical tools like scheduling tasks as calendar appointments rather than endless lists help ADHDers take actionable steps toward their goals.
• Vulnerability, self-acceptance, and affirmations are essential to overcoming procrastination and self-doubt, especially in high-pressure situations.
• Empowering ADHDers with actionable, evidence-based tools can transform perceived weaknesses into opportunities for success.

Follow Justin Gillespie

Instagram
Tiktok 
Listen to his podcast