We talk a lot about systems, habits, and motivation in ADHD coaching. There’s one step that’s often skipped before you implement any of those things:
Checking your change readiness.

This doesn’t mean “Are you trying hard enough? do you REALLY want it?”

It means – Is your brain and/or your body in a state where change is even possible right now?

Why people don’t check if they’re ready:

We know that people with ADHD might ‘look’ like we’re not trying – I mean, why else would things be so chaotic, would it take us 7 months to actually start that exercise routine, to pay those bills etc.

That’s because on the outside, no one can see the cognitive effort needed for change or the invisible load of the work you’re already doing.

And if you’re launching straight into tweaks and plans before you’ve measured how ready your brain is to shift… you might be setting yourself up for another visit to ‘well I did it again…’ town.

In this post, we’ll explore:
– Why measuring change readiness is an ADHD-friendly intervention in itself
– What gets in the way of change (and how to notice without shame)
– A few quick self-checks to try before your next productivity sprint

What is “change readiness,” anyway?

Being ready to change has nothing to do with how much we care about an action or topic at all. If only!

There are several ‘stages’ of change that most of us need to go through and although it might seem that we can notice a problem we want to change and just go for it, your brain has got OTHER ideas.

ADHD brains are always working, sometimes it feels like in the OPPOSITE direction to what we think we want.

However, if your body is exhausted, your dopamine’s not at the level we need to act on our ideas, or your task feels ambiguous and uncomfortable, your brain will just block the change. It’s not laziness – it’s safety: your brain is all about protecting you. Change means something new, unpredictable and potentially ‘bad’. If it’s new, our brain has no way to predict the result – so let’s stay right here.

So instead of blaming yourself for “not doing the thing,” you can ask:
Is my brain actually ready to move right now or is it still buffering?

That pause really matters because it lets you step out of shame and into responsive strategy.

Why the ADHD brain resists even “small” tweaks

People love to say “just start small.” 🫠

But even a small shift has to pass through the ADHD executive function system, and if that system is overloaded, even a 5-minute task can feel like a towering brick wall.

Especially when you add:
– ambiguity (what am I supposed to do first?)

– pressure (I should’ve done this ages ago)

– emotional dysregulation (ugh, I don’t want to think about that bill)
That’s not procrastination. That’s protective resistance.
And if you try to bulldoze through it, your brain will dig in deeper.

So what do you do instead? You measure.

Measuring change readiness doesn’t mean scoring yourself on ‘how hard I tried’.

You need to feel safe and supported so you can get honest about your capacity (time, energy, brain space, resources), tolerance of discomfort and resistance, but without making it personal or spiralling into ‘I’m so useless’. (I see you…)

Here’s a quick check-in I use with clients (and myself):

*BFO: Blinding flash of Obvious

You’re not trying to fix anything yet. You’re listening without judgement.
And often, once you hear the truth of what’s going on… something starts to shift on its own.

Why “Measure First, Tweak Later” actually works

When you take a minute to measure first (and it can literally be one or two minutes):

You turn the volume down on shame.
You get a map of your internal situation – what’s foggy, and what’s clear ground.
You can build readiness instead of forcing yourself to fake it.
It also makes your tweaks smarter.

Because now, instead of forcing yourself to “just do the thing,” you can ask:
“What would support this shift today, based on what I know about how I feel right now?”

And that’s real executive function: Strategic. Context-aware. Adaptive.

Try this reframe today:

When we can’t change because we’re not ready, so often it becomes another ‘I failed’ to add to the list. I’ve done it so often too, I don’t get a free pass here.

OK – back to change:
Ask yourself – Where’s room for me to move? What’s your next kindest, clearest move?

Even asking the question is movement because we are practicing MINDFULNESS in the moment.

That’s what makes “Measure First, Tweak Later” more than a clever trick.

It’s a real mindset shift that ADHD brains can build safety and strategy around, on your own.

Your takeaway for today:

Next time you’re tempted to dive into yet another shiny new system or guilt-fueled to-do list…

Pause.
Ask: “How ready am I for this? What’s my space, my capacity at just now? Is it something I’m honestly ready to dig into and roll through the inevitable discomfort?”

And let that shape what comes next.

Knowing when you’re ready, how to GET ready and listening to yourself? That’s a win, whether you change or not.

P.S. Think your brain should be ready to change by now, but it’s just… not? That’s exactly what the Full Picture Review is for. We zoom out, map what’s really going on, and figure out what kind of support your system actually needs. No pressure, no performance needed. just clear sight.

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