🎧 Listen to the full interview with Justin Leff:
Why ADHD and Introversion Can Feel Like a Battle
What’s up, Vibers?! It’s your boy Ky, and if you’ve ever felt like your brain is constantly at war with itself—one part craving solitude while another part impulsively jumps into 100 things at once—then today’s blog (and podcast episode!) is for you.
I sat down with Justin Leff, founder of Solilium Behavioral Awareness Coaching, to break down ADHD and introversion, procrastination, self-sabotage, and motivation. Justin is a behavioral awareness coach who helps people bridge the gap between what they want to do and what they actually end up doing. (Sound familiar? Same.)
In this blog, I’ll share some of the biggest takeaways from our conversation, including:
- Why ADHD and introversion can feel like a confusing mix
- How to stop self-sabotaging your own success
- The truth about procrastination (and why it’s not laziness)
- How to actually find motivation when your brain rejects traditional goal-setting
Let’s dive in.
Who is Justin Leff?
Justin Leff is a behavioral awareness coach who helps people struggling with:
✅ ADHD
✅ Anxiety & burnout
✅ Procrastination & lack of motivation
✅ Self-sabotage & discipline issues
✅ Identity & self-awareness
Unlike traditional therapy, Justin’s coaching focuses on self-awareness, motivation, and cognitive strategies to help people make real, lasting changes. If you want to learn more, check out Solilium Coaching or follow him on Instagram and YouTube.
ADHD + Introversion: Why It’s a Unique Struggle
During our conversation, Justin and I talked about why ADHD and introversion create a unique challenge. If you’re an introverted ADHDer, you probably relate to:
- Wanting solitude, but feeling restless within minutes
- Needing structure, but resisting schedules
- Hating small talk, but struggling with silence
Justin explained that introverts with ADHD often self-sabotage because they try to fit into a system that wasn’t built for them. Instead of fighting against yourself, you need to adjust your routines and expectations to match your actual brain.
One simple mindset shift:
🚫 Instead of saying “I’m introverted, but I want to be social,”
✅ Try “I’m introverted AND I want to be social.”
Both things can be true. Your introversion doesn’t cancel out your need for connection.
How to Stop Self-Sabotaging & Get Things Done
One of the biggest struggles ADHD introverts face is self-sabotage—when you want to do something, but your actions don’t match your intentions.
1. Identify What’s Actually Stopping You
Justin pointed out that many people with ADHD assume their brain is “broken,” but the truth is, everything we do is motivated by something—we just don’t always recognize the why.
Ask yourself:
🔹 What benefit am I getting from avoiding this task?
🔹 What am I afraid will happen if I start?
Understanding your real roadblock helps you choose the right solution.
2. Motivation Isn’t Magic—It’s a Formula
Justin broke down motivation into two types:
- Motivation as an emotion → That fleeting burst of energy that makes you want to do something.
- Motivation as a calculation → Your brain’s way of deciding what’s most important in that moment.
For people with ADHD, long-term rewards don’t hit the same. This is why traditional goal-setting often doesn’t work for us.
Instead of waiting to “feel” motivated, try these hacks:
✔ Lower the activation energy → Make tasks ridiculously easy to start.
✔ Use body-doubling → Work alongside a friend or accountability partner.
✔ Set short time constraints → Trick your brain into starting by committing to just five minutes.
Procrastination Isn’t Laziness—It’s Task Paralysis
ADHD procrastination isn’t about being lazy—it’s about feeling overwhelmed, understimulated, or stuck in perfectionism.
Here’s how to break the cycle:
1️⃣ Break tasks into tiny, low-pressure steps. Instead of “Write my resume,” say “List three job titles I’m interested in.”
2️⃣ Use external accountability. Tell someone: “I’ll check in with you when I finish this.”
3️⃣ Adjust the environment. If your usual space isn’t working, change locations to jumpstart focus.
5 Key Takeaways From This Episode
- ADHD and introversion create a unique challenge—you crave solitude but struggle with consistency.
- Self-sabotage happens when your goals don’t match how your brain works. Adjust your routines accordingly.
- Motivation isn’t magic—it’s designed. Create small triggers to make starting easier.
- Procrastination isn’t about laziness. It’s about feeling overwhelmed. Break tasks into micro-steps.
- You don’t have to fight against your brain. Work with your ADHD and introversion, not against them.
FAQ: ADHD & Introversion
Q. Can ADHD and introversion exist together?
A. Yes! ADHD affects brain function, while introversion is about how you recharge your energy. Many people have both.
Q. How do I stop procrastinating with ADHD?
A. Break tasks into smaller steps, use external accountability, and lower the activation energy.
Q. Is ADHD a superpower?
A. No. While ADHD can shape your strengths, it’s not an advantage in itself—it requires daily management.
Q. What’s the best way to find motivation with ADHD?
A. Use short-term rewards, environmental changes, and structured accountability to make motivation easier.
Q. Where can I learn more about Justin’s coaching?
A. Check out Solilium Coaching for behavioral awareness coaching tailored for ADHD, anxiety, and self-improvement.
Final Thoughts & Call-to-Action
If you’ve ever felt stuck in a cycle of procrastination, self-doubt, or burnout, know that you’re not alone. Managing ADHD as an introvert is challenging, but with the right strategies, it’s absolutely possible.
🎧 Watch or listen to the full episode:
Have thoughts or experiences to share? Drop a comment below—I’d love to hear how you manage ADHD and introversion!
Much love. Good vibes. – Ky
