Mindful Counseling and Supervision PLLC

Mindful Counseling and Supervision PLLC Mindful Counseling and Supervision PLLC offers individual, family, and couple's counseling in Arizon

08/30/2026

You’re not broken, you just need an audience of one!



This post is for educational and entertainment purposes only and is not therapy or treatment.

08/29/2026

Your quarterly goal is basically fake until it shows up on your calendar.

Saying “grow my business this quarter” feels good, but if you can’t tell me what you’re doing Thursday at 9am, the goal hasn’t turned into a plan yet.

I break mine down into month, then week, then calendar, then track it all in one dashboard so I don’t forget it exists.

This week’s Consultation Saturday episode walks through the whole system, and I’m giving away the dashboard template for free.

Comment “grow” for more information!

I LOVE setting quarterly goals.Following them for 12 weeks?Different story. 😂☀️☀️☀️☀️☀️Last week on Consultation Saturda...
08/29/2026

I LOVE setting quarterly goals.
Following them for 12 weeks?
Different story. 😂
☀️☀️☀️☀️☀️
Last week on Consultation Saturdays, we talked about reviewing your business before deciding what your next priorities should be.
This week we're tackling the part that actually determines whether those goals happen:
How do you get the quarterly goal into your real life?
I use what I call the Goal Cascade™:
🎯 Quarter — What outcome am I creating?
📆 Month — What milestone belongs here?
✅ Week — What's the next action?
⏰ Calendar — When am I actually doing it?
📊 Dashboard — Am I moving or not?
Because “grow my practice” is not something I can do at 10:00 Tuesday morning.
But:
“Email three potential referral partners”
is.
In this week's episode, I'm walking you through the entire process and showing you how I track everything without turning my spreadsheet into another full-time job.
And I'm giving you the Quarterly Goal Dashboard™ template for free.
💬 What's one business goal you've been carrying around for months that still needs to be turned into an actual weekly action?

08/28/2026

The rejection sensitive dysphoria hall of fame never closes. Your brain picked a random Tuesday to remind you of something nobody else remembers.


08/27/2026

This week’s episode looks at something women’s ADHD research is finally paying attention to: HORMONES , the menstrual cycle, and ADHD symptoms.

Emerging research suggests hormonal fluctuations may affect ADHD symptoms, cognition, and mood for some women. We’re still learning a lot here, and this is definitely not as simple as an Instagram “cycle syncing” chart.

What I’m way more interested in: what happens when we track before we judge?

Instead of immediately thinking “I’m lazy,” “my meds aren’t working,” “I’ve lost my progress,” “I can’t stay consistent”... what if we asked instead: is there a pattern here?

This week’s Thoughtful Thursday covers ADHD, hormones, changing capacity, energy vs. motivation, and why an open hour on the calendar doesn’t always equal an hour of available executive functioning.

Have you noticed a point in your cycle where your ADHD feels noticeably different?



This post is for educational and entertainment purposes only and is not therapy or treatment.

Does anyone else have one week where their ADHD feels almost… manageable?And then suddenly you’re like:Wait. Why can I n...
08/27/2026

Does anyone else have one week where their ADHD feels almost… manageable?
And then suddenly you’re like:
Wait. Why can I not do ANYTHING? 😂
☀️☀️☀️☀️☀️
This week’s episode is about something women’s ADHD research is finally starting to pay more attention to:
Hormones + the menstrual cycle + ADHD symptoms.
Emerging research suggests that hormonal fluctuations may affect ADHD symptoms, cognition, and mood for some women—but we’re still learning a lot, and this is definitely not as simple as an Instagram “cycle syncing” chart.
What I’m much more interested in is:
➡️ What happens when we track before we judge?
Instead of immediately thinking:
I’m lazy.
My medication isn’t working.
I’ve lost my progress.
I can’t stay consistent.
What if we asked:
Is there a pattern here?
In this week’s Thoughtful Thursday, we’re talking about ADHD, hormones, changing capacity, energy vs. motivation, and why an open hour on your calendar doesn’t always equal an hour of available executive functioning.
💬 If you menstruate, have you noticed a point in your cycle when your ADHD feels noticeably different?

08/26/2026

30 years of “why am I like this”answered in one appointment.

If this is you, comment “late” and I’ll send you something 💚

08/25/2026

I was actually great at capturing ideas. My notes app was full. My planner was full. My reminders were full. Even my ChatGPT chats were full of half-baked plans.

Turns out capturing was never the problem. I had just built several beautifully organized places to forget things instead of one system that actually worked with how my brain moves.

SO I built the 4C Planning System:
☀️Capture, get it out of your head
☀️Clarify, what does this actually mean and what’s the next move
☀️Calendar, where does this realistically fit in the time you have
☀️Come Back, when are you returning to this after life inevitably pulls you away

That last one changed everything for me. I stopped trying to build a system I’d follow perfectly and started building one I could find my way back to.

Full breakdown in this week’s episode. Which one do you struggle with most?

Your ADHD brain probably doesn’t need another to-do list. 👀It might need a system for what happens after you write the t...
08/24/2026

Your ADHD brain probably doesn’t need another to-do list. 👀
It might need a system for what happens after you write the thing down.
Because I was actually GREAT at capturing things.
Notes app? Full.
Planner? Full.
Apple Reminders? Full.
Random ideas from conversations with ChatGPT? Oh, absolutely.
But eventually I realized:
I had created several beautifully organized places to forget things. 😂
☀️☀️☀️☀️☀️
This week’s episode is all about the 4C Planning System™ I’ve developed for my ADHD brain:
🧠 Capture — Get it out of my brain.
🔎 Clarify — What does this actually mean, and what’s the next action?
📅 Calendar — Where does this realistically fit in the time I actually have?
🔄 Come Back — When am I returning to this system after life inevitably pulls me away?
That last one changed A LOT for me.
I stopped trying to build a planning system I’d follow perfectly…
and started building one I could find my way back to.
🎙️ This week’s Mindful Chatting with MCS walks you through the entire system.
And if you’ve been thinking, I don’t need another planner—I need someone to teach me how to actually build a system around my ADHD, that’s exactly why I created my ADHD Planning Course.
💬 Which one do you struggle with most: Capture, Clarify, Calendar, or Come Back?

08/24/2026

None of this is a character flaw. Your nervous system is doing something, it’s just not the thing productivity culture told you it should be doing.
You’re not lazy. You’re overloaded and undersupported. There’s a difference.

Save this for the next time you spiral about it!!

For freebee adhd resources comment “adhd”

This post is for educational and entertainment purposes only and is not therapy or treatment.

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2111 E Baseline Road Ste D3
Tempe, AZ
85283

Telephone

+16233774226

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