Are you staring at your screen while laundry, emails, or taxes wait in the corner? Good. You are in the right place.

In this episode of The Vibe With Ky Podcast I sit down with Dani Donovan to talk procrastination, ADHD paralysis, and real ways to move again. You will learn practical tools, zero shame, and a few laughs along the way.

Watch or Listen to the Full Episode:

Meet Dani Donovan

Dani Donovan is an award-winning ADHD creator known for viral comics, short videos, and The Anti-Planner. Listeners heard me say, “Dani has a gift for turning the chaos of ADHD into moments of clarity and humor and real connection.” Her work meets adults where they are and helps progress in small, humane steps.

Why procrastination is not laziness

Our conversation hit a common sore spot for ADHD adults. Procrastination often gets labeled as laziness. Dani explained how executive function and capacity shape momentum. Shame grows when tools do not match the real barrier. CHADD offers a clear overview of executive function and how challenges affect daily life. Public data shows broad need. CDC reports 6.0 percent of U.S. adults reported a current ADHD diagnosis in 2023.

ADHD paralysis, explained in plain language

Dani uses the phrase ADHD paralysis for a frozen feeling before a task. Her line sums up the approach: “a spoonful of meme humor makes the painful insights go down.” The trick is not more willpower. The trick is matching a feeling to a tool. I loved how she framed five big feeling families, with clear “I” statements under each, then activities match. Think fewer choices and faster starts.

The Anti-Planner, a toolbox for ADHD adults

The Anti-Planner is built for those who feel “consistently inconsistent.” Inside you get 160 plus activities, games, and prompts sorted by roadblock and feeling. Dani shared, “we’ve sold over 100,000 copies now, self-published, right?” My take after this chat, the book works because the design removes friction. You open to one tab, read language mirroring your mood, then try one thing right now. No rigid layout. No guilt when energy dips. Start, stop, return when ready.

Here’s the link again for easy access: https://anti-planner.com/

Body doubling helps with starts

We both talked about supports which help starts feel lighter. I asked, “Is this body doubling?” during a moment on folding laundry with a friend. Cleveland Clinic outlines how a partner offers an anchor and models steady work.

ADD.org shares setup tips and structure ideas. If you prefer solo time, try my simple cue from the episode: “I keep my shoes on.” Shoes on means no couch and no bed. Movement stays alive.

ADHD diagnosis, numbers in context

Many readers join this community after a late diagnosis. CDC reports 6.0 percent of U.S. adults reported a current ADHD diagnosis in 2023. CDC also notes ADHD often lasts into adulthood. Data offers context, not verdicts. Personal goals still lead.

Action steps to try today

  1. Pick one task stalled this week.
  2. Name the feeling on top. Overwhelmed, intimidated, burnt out, distracted, or aimless.
  3. Match one action to the feeling. Open The Anti-Planner, pick one page from the section, and stop reading.
  4. Set a 10 minute timer. Start. Stop when the timer ends.
  5. If you want a partner, schedule one short body doubling session.
  6. Wear shoes during work blocks at home if bed calls your name.
  7. Gather those half-drunk cups before you close this tab. Quick win achieved.

Why this episode matters for ADHD support

Adults search for ADHD help and ADHD support every day. Many feel seen when stories match their experience. Dani’s framework lowers pressure, raises clarity, and supports starts. My hope, you leave with one step which fits your life today.

Professional reminder

I am not a licensed mental health professional. This blog and the podcast serve as peer support. For diagnosis or treatment, speak with a qualified clinician in your region.

Final thought

Progress grows from small moves which respect your energy. You deserve tools which work with your brain. The Anti-Planner helps many of us do exactly this. Start small. Share a win in the comments. Then press play on the full episode above.

Much love. Good vibes. – Ky