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August 4
You want to make changes, but can't seem to start. Or maybe you're doing the work, but it's not working fast enough. This solo episode tackles the number one thing that keeps ADHD women stuck, and it's not what you think.
Tracy Otsuka breaks down why change feels so hard even when you really want it, and why having access to all the tools in the world won't help if you're stuck believing you're not making progress. She explores the real culprit: the story your brain tells you about who you are and how you're doing.
From the 95% of thoughts and actions that run on autopilot, to why your words literally shape your reality, Tracy reveals why ADHD isn't a discipline problem—it's an identity problem. She shares why progress is never a straight line, how to shift from "I should be farther along" to "I'm learning," and why the real work isn't about managing your time—it's about managing your emotions.
Plus, Tracy celebrates the international success of "Your ADHD Brain is A-OK," now available in Polish, Romanian, Turkish, Korean, and more languages. This episode is a powerful reminder that you don't have to do it perfectly, you just have to keep going. Because stuck doesn't mean stopped, and you're not behind, you're becoming.
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"75% of solving the ADHD puzzle is how you think. Having access to all the tools won't change anything if you're stuck believing you're not making progress."
- Tracy Otsuka
"You get to choose what you believe about yourself. You can let go of thoughts that aren't helpful and rewrite the beliefs that keep you stuck, but first you have to catch them."
- Tracy Otsuka
"You cannot learn and grow while you're sitting in shame. If you're constantly telling yourself 'I should be doing better,' your brain is collecting evidence to prove you right."
- Tracy Otsuka
"You don't build self-trust by being perfect. You build self-trust by noticing small wins, stacking them, celebrating them, and realizing you tried something uncomfortable and didn't die.'"
- Tracy Otsuka
"Progress is never all or nothing. If you keep telling yourself 'I haven't made enough progress,' you won't make any more. Why would your brain work harder when all it hears is that you're failing?"
- Tracy Otsuka
"ADHD is not a discipline problem. It's not even a productivity problem. It's an identity problem. If you believe you're lazy or broken, you'll act exactly like that."
- Tracy Otsuka
"You don't have to do it perfectly. You just have to keep going. You're not behind, you're becoming. Stuck doesn't mean stopped."
- Tracy Otsuka
- Tracy addresses the common feeling of being stuck despite having access to tools and support, explaining that 95% of thoughts and actions are subconscious patterns your brain repeats automatically.
- She emphasizes that 75% of solving the ADHD puzzle is mindset, particularly around progress, because having all the tools won't help if you're stuck believing you're not making progress.
- The core issue isn't the program or you—it's how your brain interprets progress, often focusing on "I should be farther along" instead of recognizing actual movement forward.
- Real change requires sitting with discomfort and challenging automatic beliefs like "I always procrastinate" by pausing to ask if it's actually true or just a well-practiced thought.
- Your words shape reality and teach your brain what to focus on—saying "I should be farther along" reinforces failure, while "I'm learning" and "I trust myself" fuel motivation.
- You cannot learn and grow while sitting in shame; instead, notice small improvements you're dismissing and give yourself credit for progress to build self-trust.
[00:10:00 - 00:15:00] Real Change is Small, Steady, and Cyclical
- Real change isn't dramatic transformation but small, steady, sustainable progress that takes time, repetition, and focus—progress from a 1 to a 2 out of 10 is still forward movement.
- Old habits will resurface, some days you'll crush it, others you won't want to do anything, and that's normal because progress isn't linear—it's cyclical.
- ADHD isn't a discipline problem; it's an identity problem; if you believe you're lazy or broken, you'll act that way because your brain proves you right, so focus on shifting how you see yourself.
ADHD isn’t a productivity problem. It’s an identity problem.
That’s why most strategies don’t stick—they weren’t designed for how your brain actually works. Your ADHD Brain is A-OK Academy is different. It’s a patented, science-backed coaching program that helps you stop fighting your brain and start building a life that fits. 👉Learn more here
- Website: tracyotsuka.com
- Instagram: tracyotsuka
- Youtube: @tracyotsuka4796
- Free Training: programs.tracyotsuka.com
