"ADHD Unstuck": A Q&A with Shelby Coyne and Lindsey Murphy

Feeling emotionally overwhelmed or stuck is a common experience for many women with ADHD, yet it’s often misunderstood and unsupported. ADHD Unstuck is a free, science-backed activity from Understood. It’s designed to help women move out of that stuck feeling in just a few minutes, with compassion and practicality at its core.

Read on to hear from Shelby Coyne, director of product marketing, and Lindsey Murphy, staff product manager, about what inspired ADHD Unstuck. They look at what makes it different — and how it’s already helping women take meaningful next steps forward.

Lindsey: We kept hearing the same thing from women with ADHD: “I know what I want to do, but I feel emotionally overwhelmed and stuck.” Many described cycles of burnout, self-blame, and frustration when goals felt out of reach — even small ones. New data reinforced what we were hearing anecdotally: More than two in three women (68%), and 82% of women with ADHD, wish they had better strategies to get “unstuck” when lacking motivation. 

Shelby: At the same time, we knew that many women face real barriers to support: time, cost, access, and stigma. Not everyone can start therapy or commit to a long program when they’re already stretched thin. We wanted to create something free, science-backed, and practical — an activity that could actually boost mood and provide an increased sense of control in the moment when someone feels stuck, rather than adding another thing to their to-do list.

Lindsey: ADHD in women is still frequently misunderstood or overlooked. That means many women don’t get support until later in life, if at all. Emotional challenges like overwhelm, shame, and self-criticism can quietly affect work, caregiving, relationships, and self-confidence.

Shelby: We also see how perfectionism and harsh self-talk can deepen negative mood cycles. When you’re already exhausted, being told to “just try harder” isn’t helpful — it’s harmful. ADHD Unstuck meets women where they are, without judgment, and offers support that fits into real life and busy schedules.

Shelby: The experience is grounded in single-session intervention (SSI) research, which shows that even brief, well-designed interventions can meaningfully support mental and emotional health. ADHD Unstuck is designed to be completed in about 10 minutes, so it feels doable, even on a hard day.

Lindsey: It also combines education, reflection, and action in one place. Users learn why they might be feeling stuck. They reflect on what’s coming up for them emotionally. And then they leave with a free, personalized, practical action plan they can try right away. Importantly, it was designed by women with ADHD and developed alongside researchers and therapists — so it’s both evidence-based and deeply informed by lived experience.

Lindsey: We’ve seen really positive results so far. Since its launch just a few months ago, we’ve had over 3,000 users complete ADHD Unstuck. And we’re excited to see that number continue to grow.

Shelby: Hundreds of users have provided really positive and helpful feedback so far. The way ADHD Unstuck breaks down those moments of overwhelm into small, achievable steps to get out of the “stuck” feeling has resonated with users. I especially loved this one users’ feedback:  “Little wins, small steps, breaking down hard/large tasks, deep breaths, taking a quick break ... all seem so easy, but when you’re in the midst of ADHD chaos, it’s hard to come up with something on the fly.”

Shelby: Right now, we’re really focused on learning how people want to use this experience over time. Do they want to come back to it? Should it support repeat visits differently? Those insights will help us decide how to improve the return experience.

Lindsey: We’re also excited about exploring SMS functionality — allowing users to opt in to reminders tied to their action plan. We know follow-through and executive functioning can be especially challenging for this audience. Gentle, supportive nudges could make a real difference.

Shelby: Ultimately, our goal is to keep building tools and resources that support women with ADHD in their everyday lives — meeting them where they are, reducing friction, and helping them feel less alone as they navigate their challenges.

Try out ADHD Unstuck today.