From Stuck to Started: Executive Function & ADHD Coaching to Take Action

069: 5 Tips from an Executive Function Coach to Create Simple ADHD Systems That Fit Your Brain & Life

Wed, 01 Apr 2026 01:00:00 -0400

How do you create simple systems to make life less overwhelming? I’m breaking down 5 simple, realistic ways to create systems that actually fit your brain, your life, and your current season without forcing yourself into something that was never designed for you in the first place.

What You’ll Learn in This Episode:

Why your systems need to feel enjoyable (or at least not painful) to actually stick
How to treat systems like experiments so you can stop blaming yourself when they don’t work
The importance of building systems that fit your brain—not someone else’s
How to reuse and adapt systems that are already working in other areas of your life
Why giving yourself credit for trying is the key to creating systems

Resources:

Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link!
Get your Free ADHD Action Plan

Connect with Sarah Lovell:

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

068: Overwhelmed by Digital Clutter? Simple Digital Organizing Systems with Professional Organizer JoAnn Krall

Wed, 25 Mar 2026 01:00:00 -0400

Feeling buried under emails, endless files, and a million tabs? In this episode, I chat with Professional Organizer JoAnn Krall about digital clutter, why it feels so overwhelming, and how to create simple systems that actually work for your brain. If you’ve been stuck wondering where to even start, this episode is for you.

What You’ll Learn in This Episode:

How to take inventory of your digital life without getting stuck in overwhelm.
Simple ways to reduce incoming digital clutter and prevent it from piling up.
Why letting go of unnecessary files is the first step before creating a system.
How to design a digital organization system that fits your brain, not someone else’s.
Tips for keeping your system sustainable as your life and technology evolve.

About JoAnn Krall:

JoAnn Krall is a Professional Organizer who helps business owners move through overwhelm and create organization that supports their real life at home and at work.

She founded The Sensible Organizer in 2006 and has a gift for seeing what’s underneath the clutter. With a background in accounting and entrepreneurship, JoAnn helps people create clarity, reduce stress, and build systems that truly fit their lives.

Connect with JoAnn Krall: Everything from free to VIP: https://joannkrall.com/learn-with-me

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

064: Why Executive Function Strategies Don’t Work as Well When You’re Overwhelmed: Nervous System Regulation for ADHD Brains

Wed, 18 Mar 2026 01:00:00 -0400

If you’ve ever sat down to work and suddenly felt the urge to do literally anything else, you’re not lazy, your nervous system might be trying to protect you.

In this episode, I’m sharing why nervous system regulation is one of the most overlooked systems in executive functioning. Because even the best ADHD productivity tools, planners, or time management strategies won’t work if your brain doesn’t feel safe enough to use them.

We’ll talk about the connection between ADHD, executive functioning, and the nervous system, why emails and to-do lists can trigger fight, flight, or freeze, and simple nervous system regulation strategies you can use to get out of overwhelm and take action.

If you’ve ever experienced ADHD task paralysis, avoidance, or shutdown, this episode will help you understand what’s happening in your brain and what you can do about it.

What you’ll learn in this episode

Why nervous system regulation is a foundational system for executive functioning
How fight, flight, and freeze responses show up in everyday ADHD situations like emails, to-do lists, and work tasks
Simple nervous system regulation strategies to help you move out of anxiety or shutdown
Why practicing ADHD coping tools before you need them makes it easier to use them when you’re overwhelmed

Resources:

Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link!
Get your Free ADHD Action Plan

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

066: Simple Systems for ADHD: Reduce Overwhelm and Create Systems That Actually Work

Wed, 11 Mar 2026 01:00:00 -0400

I’m kicking off a new series all about creating simple systems for ADHD brains. If you’ve ever tried to start a new routine, productivity tool, or planning system and it didn’t work for you - it probably wasn’t the right system for you (and that’s okay!). I’ll walk you through how to rethink systems, why the wrong systems create frustration for ADHD and neurodivergent brains, and how to start experimenting with simple, flexible systems that support your executive functioning.

What you’ll learn in this episode:

Why you already have systems in your life—even if you feel like you don’t
How the wrong systems (not your brain) often cause ADHD overwhelm and frustration
A simple way to think about executive function systems in everyday life
Why ADHD brains need a balance of structure and flexibility to make systems sustainable
Reflection questions to help you identify systems that are working—and where you might want to experiment with something new

Resources:

Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link!
Get your Free ADHD Action Plan

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

065: What to do when you feel like you’re “wasting time:” When overwhelm, analysis paralysis, decision fatigue keep you stuck

Wed, 04 Mar 2026 01:00:00 -0400

Do you ever feel stuck in that in-between where you’re not getting anything done—but you’re not actually resting either? I call this limbo, and it’s often driven by overthinking, decision fatigue, and overwhelm. In this episode, I walk you through why this happens and how to gently get yourself out of that stuck state without adding more pressure.

What you’ll learn in this episode:

What “limbo” actually is (and how to recognize it in your daily life)
How overthinking, decision fatigue, and overwhelm keep you stuck and feeling like you’re “wasting time”
The most common reasons you end up in limbo (including lack of structure and unclear plans)
A simple check-in question to help you decide between rest vs. action
How to take the smallest, most realistic step forward to build momentum without burnout

Resources:

Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link!
Get your Free ADHD Action Plan

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

064: You’re Not Alone with ADHD Overwhelm: Feeling seen, understood, and supported with ADHD Weasel

Wed, 25 Feb 2026 01:00:00 -0400

ADHD overwhelm can feel incredibly isolating—like everyone else has life figured out and you’re the only one struggling to keep up. In this episode, I’m joined by Ammaar Khan and Esteban Perez from ADHD Weasel for a thoughtful conversation about why ADHD overwhelm feels so heavy, why validation matters so much, and how feeling truly understood can change everything.

We talk about the power of community and gentle strategies that actually work in real life. If you’ve ever thought “is it just me?”—this conversation is for you.

What you’ll learn in this episode:

Why ADHD overwhelm often comes with shame and a sense of feeling alone
How feeling seen and understood can reduce ADHD overwhelm before any strategy is applied
Why validation is a crucial (and often missing) part of ADHD support
How ADHD Weasel helps adults with ADHD move from overwhelm to clarity with actionable strategies
A gentler way to navigate ADHD overwhelm without trying to overhaul your entire life

About ADHD Weasel:

The ADHD Weasel is a newsletter for adults who spent decades thinking they were broken. Started by two ADHDers, Ammaar Khan and Esteban Perez, ADHD Weasel delivers validation and helpful strategies to over 19,000 subscribers. With signature "Apply It" worksheets that turn insight into action, The ADHD Weasel bridges the gap between clinical diagnosis and daily life. Subscribe today at www.adhdweasel.com/subscribe

Connect with ADHD Weasel:

Website: https://www.adhdweasel.com/

Threads: @theadhdweasel

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

063: How Women Business Owners with ADHD Can Save 10+ Hours Per Week (Without Working Harder)

Wed, 18 Feb 2026 01:00:00 -0400

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners - We Start March 2nd, 2026! Don’t wait for the “perfect time” to apply!

Have you ever finished a full workday feeling busy but wondering where your time actually went? In this episode, I’m breaking down the hidden ways women business owners — especially those with ADHD or overwhelmed brains — lose hours every week, and why it’s not a willpower or discipline problem. If you want more ease, energy, and realistic time management for women business owners, this episode will help you start seeing your time differently.

What You’ll Learn in This Episode

The 5 most common “time leaks” impacting time management for women business owners
Why decision fatigue, perfectionism, and overthinking quietly drain your time and energy
How ADHD brains experience task switching and why it can cost you hours each week
How to create realistic, brain-friendly systems that actually work for a women business owner lifestyle
Simple ways to start reclaiming time without working harder or pushing yourself toward burnout

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Apply for Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners
Get your Free ADHD Action Plan
Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

062: Overwhelmed and Waiting for the “Perfect Time” To Start? A Better Way for Women Entrepreneurs to Take Action in Your Business

Wed, 11 Feb 2026 01:00:00 -0400

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners - We Start March 2nd, 2026! Don’t wait for the “perfect time” to apply!

If you’re a woman business owner with ADHD who feels stuck, overwhelmed, or caught in procrastination, this episode is for you. I’m breaking down why so many women entrepreneurs wait for the “perfect time” to take action and why it’s rarely just perfectionism. We’ll talk about executive functioning, burnout, and how to move forward in a way that actually feels supportive and sustainable in your business.

What You’ll Learn in This Episode

Why women business owners with ADHD procrastinate—even when they’re motivated and excited
How self-talk, fear of failure or success, and past burnout keep you stuck
The executive functioning challenges (like time blindness and prioritizing) that make starting feel so hard
Why “someday goals” are especially tricky for ADHD entrepreneurs
Practical strategies to take aligned action in your business without burning out

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Apply for Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners
Get your Free ADHD Action Plan
Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

061: How Women Business Owners Can Stop Procrastinating and Get Unstuck: A 3-Step ADHD-Friendly Process to Take Action

Wed, 04 Feb 2026 01:00:00 -0400

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners

Do you have something in your business that you want to do, but you just can’t get yourself to start? It keeps popping into your head — “I should do that thing” — and yet you feel completely paralyzed. That’s not procrastinating. You’re stuck.

This episode will help you understand why you get stuck. By the end of this episode you’ll have a simple formula you can use to build a toolbox of strategies that will help you take action in your business in a way that feels supportive, realistic, and sustainable.

You built your business because you love what you do and you’re really good at it. You deserve systems & tools that fit your brain & your business.

What you’ll learn in this episode:

Why women business owners with ADHD get stuck, even when they care deeply about their work and have strong motivation
How executive dysfunction keeps you stuck in your business
Simple ways to figure out why you’re stuck and feeling overwhelmed
ADHD-friendly strategies to stop procrastinating in your business and get unstuck without burning out or forcing yourself
How to take action in your business in a way that works with your ADHD brain
What it really means to get unstuck as an ADHD woman business owner and why it doesn’t require more discipline or motivation

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Apply for Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners
Get your Free ADHD Action Plan
Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

060: How to Prioritize When Everything Feels Important: 5 Prioritizing Strategies for Women Business Owners

Wed, 28 Jan 2026 01:00:00 -0400

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners

Prioritizing is one of the hardest executive function skills, especially for women business owners juggling clients, projects, and personal life. In this episode, I break down why prioritizing is so challenging and share five practical questions you can use to coach yourself through overwhelm, get started, and make meaningful progress in your business.

What you’ll learn in this episode:

Why prioritizing feels impossible, even when you care deeply about your business and your clients.
How energy, excitement, and decision fatigue impact time management for women business owners.
A practical, flexible approach to choosing what to work on as a woman business owner without getting stuck in “shoulds.”
5 actionable questions to help you prioritize as a woman business owner and take action today
How setting boundaries and saying no can give you space for the priorities that truly move your business forward.

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Apply for Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners
Get your Free ADHD Action Plan
Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

059: Why Free Time Feels So Hard When You’re a Woman Business Owner: Time Management Strategies to Create a Life-First Business

Wed, 21 Jan 2026 01:00:00 -0400

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners

Have you ever finally had some free time… only to feel totally overwhelmed and not sure how to use it? In this episode, I’m talking about why open time can feel surprisingly stressful especially if you’re a woman business owner and how to make your free time feel more supportive instead of overwhelming. If time management feels harder when you’re in charge of your own schedule, this one’s for you.

What you’ll learn in this episode

Why free time often leads to overwhelm, indecision, and analysis paralysis
How executive functioning challenges impact time management for women business owners
Why uncertainty leads to inaction (and how to create clarity for yourself)
Simple, realistic strategies to decide what to do with free time and actually get started
How to balance structure and flexibility so your schedule supports your energy, not drains it

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

058: Be a Better Boss to Yourself: Executive Function Coaching for Women Business Owners Navigating Overwhelm

Wed, 14 Jan 2026 01:00:00 -0400

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners

This episode kicks off a 5-part series all about entrepreneurship, executive functioning, and building a sustainable business without burning yourself out: “Be A Better Boss To Yourself”

January 2026 marks my 12th year as an executive function coach and my fourth year as a business owner! In this episode, I’m taking you behind the scenes of how I accidentally started my business, the executive functioning challenges that surprised me the most, and what I’ve learned about being a better boss to myself along the way.

If you’re a woman business owner, this series is for you. And even if you’re not self-employed, you’ll still walk away with insights you can apply to your work, your time, and your life.

What You’ll Learn in This Episode

Why unstructured time can feel so overwhelming—and why it caught me off guard when I became self-employed
How hustle, perfectionism, and “I should be able to figure this out” thinking quietly lead to burnout
The three pillars of my Get Unstuck Formula (self-talk, systems, and support) and how they show up in my real life as a woman entrepreneur
Why being a “good boss to yourself” requires strong executive function skills, mindset shifts, and boundary setting
How and why my business has shifted into a more sustainable, life-first business

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

057: How to Keep Using That Planner You Just Bought: What to Do When Your Planner (or Any System) Stops Working

Wed, 07 Jan 2026 01:00:00 -0400

Have you ever fallen in love with a new planner, app, or system… only to stop using it weeks (or days) later and feel like you failed again? In this episode, I’m talking about why this cycle is actually normal—especially for ADHD brains—and why your systems aren’t supposed to last forever. If you’ve got a pile of half-used planners and a lot of self-judgment, this one’s for you.

What you’ll learn in this episode :

Why planners, calendars, and systems naturally stop working—and why that doesn’t mean anything is wrong with you
The two most common ways systems fall apart (the slow fade vs. the total drop-off)
How to keep using a system without using it perfectly or every single day
How to spot early “pink flags” that a system needs a tweak before you abandon it
How to build a flexible toolbox of systems that works with your ADHD brain, not against it

Resources Mentioned:

Get 10% off Big Ass Calendar (use discount code: EXECUTIVEFUNCTIONINGFIRST)
Get $15 off your Passion Planner (my favorite undated daily planner & Free PDF downloads)
Get $20 off Skylight digital calendar
Stop Doomscrolling: Get Brick 10% off when you purchase with this link!

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

056: Why Reflection Matters More Than Resolutions: Simple Ways to Practice Self-Reflection (Even When You’re Overwhelmed)

Wed, 17 Dec 2025 01:00:00 -0400

Every December, I feel pulled in two very different directions. Part of me wants to cozy up with a notebook and plan out my entire life. And the other part of me is like, absolutely not. If you've ever felt the same, excited about a fresh start, and overwhelmed at the thought of doing anything about it, you're in the right place.

This isn’t about goal setting, it’s about giving yourself credit and noticing what matters most to you.

I’m also sharing an exciting announcement for women business owners who are looking for executive function coaching & community in 2026 - "Ideas to Action"

What you’ll learn in this episode:

How to create a simple reflection practice that fits your energy, mood, and brain
Reflection questions to help you celebrate wins, notice unexpected joys, and learn from challenges
How to identify habits or activities that no longer serve you and make space for what energizes you
Why reflection doesn’t have to be tied to the calendar or to “doing more”—it’s about giving yourself credit and staying curious.
How I used reflection to navigate challenges in my business and make aligned decisions for the year ahead

Resources Mentioned:

Stop Doomscrolling: Get Brick 10% off when you purchase with this link!
Get your Free ADHD Action Plan
Learn about my new 12-week small group coaching program for neurodivergent women business owners - "Ideas to Action"

Other episodes you might enjoy:

009: Why Your Goals Don’t Stick (And How to Set Goals and Achieve Them)
010: Rethinking New Year’s Resolutions: A Gentler Approach for Setting Goals & Identity Based Goals for ADHD

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

055: What to do when you feel overwhelmed: 5 Strategies to Manage ADHD Overwhelm Without Burning Out

Wed, 10 Dec 2025 01:00:00 -0400

If overwhelm feels like your default setting—too much to do, not enough time, and everything piling up faster than you can catch it—this episode is for you.

I’m breaking down why you get stuck in that cycle of paralysis, frantic last-minute action, and burnout, and what you can actually do to interrupt it.

By the end of this episode, you’ll walk away with a clearer understanding of the type of overwhelm you’re experiencing and a toolbox of realistic, actionable strategies to help you reset, reduce pressure, and get unstuck.

P.S. If your phone and doomscrolling is overwhelming you, get 10% off when you purchase with this link!

What you’ll learn in this episode:

Why overwhelm happens in the first place (and why it’s not a personal flaw)
How to regulate your nervous system before you try to get things done
The role of self-talk in either easing or amplifying overwhelm

Resources Mentioned:

Other Episodes You Might Find Helpful (no pressure or rush!):

012: For Overwhelmed People Pleasers: How to Set Boundaries, Advocate for Yourself, and Reclaim Your Time
019: How to Take Action When You’re Overwhelmed & Don’t Know Where to Start
026: How to keep track of everything on your plate: A simple strategy to make to-do lists less overwhelming
039: How to Be More Efficient When You Feel Overwhelmed
051: Letting Go of “Shoulds”: Adjusting Expectations to Overcome Overwhelm
054: How to Stop Doomscrolling with ADHD: A Simple 3-Step Formula to Have a Healthier Relationship with your Phone

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

054: How to Stop Doomscrolling with ADHD: A Simple 3-Step Formula to Have a Healthier Relationship with your Phone

Wed, 03 Dec 2025 01:00:00 -0400

If you’ve ever found yourself saying, “I should be able to stop scrolling,” while still somehow glued to your phone… this episode is for you.

I’m going to walk you through a simple 3-step formula to have a healthier relationship with your phone.

By the end of this episode you’ll build your own personalized toolbox of strategies to help you stop doomscrolling & use your phone in a way that actually feels good for you. Because that’s the whole point, right?

Brick -get 10% off when you purchase with this link!

What You’ll Learn in This Episode

How to stop doomscrolling even when you feel “stuck” in the habit
Why ADHD brains are more vulnerable to doom scrolling — and how to work with your brain instead of fighting it
How to identify the self-talk that keeps you scrolling
A practical Brick App review, including what the Brick App is and how Brick can help you be more mindful of your phone use

Resources Mentioned:

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

053: Why It's So Hard To Stop Doomscrolling & The First Step To Have A Healthier Relationship With Your Phone

Wed, 26 Nov 2025 01:00:00 -0400

If you’ve ever picked up your phone to respond to a text or Google something quick, but accidentally found yourself down an unintentional doomscroll rabbit hole… or found yourself paralyzed, mindlessly scrolling while simultaneously telling yourself “you should stop” but feeling incapable of putting the phone down — this episode is for you.

If you want to be more mindful of how you use your phone and you’ve tried to break the habit of doomscrolling but keep going back — you’re not alone.

Today we’re digging into why it’s so hard to stop doomscrolling — especially for ADHD brains — and what’s actually happening beneath that autopilot urge to reach for your phone.

My favorite tool to stop doomscrolling:

Brick (get 10% off Brick with this link!)

What you’ll learn in this episode:

The role of anxiety, uncertainty, and emotional dysregulation in keeping you stuck scrolling
The hidden cues and triggers that send you reaching for your phone without realizing it
What your brain is actually looking for when you scroll
The first steps toward building a healthier, more intentional relationship with your phone so you can stop doomscrolling

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Episode 9: How to Set Goals that Stick
Get your Free ADHD Action Plan

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you

052: How Seasonal Changes Affects Executive Functioning, Mood, and Motivation: Strategies to Work with your Energy this Winter

Wed, 19 Nov 2025 01:00:00 -0400

As the days get shorter and darker, it’s completely normal to notice changes in your energy, focus, and motivation — but most of us forget to adjust our expectations to match what’s actually going on. In this episode, I’m talking about how seasonal shifts impact your brain and your executive functioning skills, and how you can work with the season instead of pushing against it.

Whether you love or hate winter (or live somewhere warm), this episode will help you understand why things might feel harder right now — and what you can do to make things feel easier.

What you’ll learn in this episode:

Why your energy, motivation, and focus naturally shift during seasonal changes
How winter affects executive functioning and what that might look like day to day
Common areas where you may need to adjust expectations (like mornings, routines, and “productivity”)
Simple ways to create “winter versions” of your routines and self-care habits
How to practice self-compassion and redefine productivity during slower seasons

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

You can find the Big Blanket Co Hoodie I mentioned here. This is my FAVORITE thing to wear in the winter when I want to be cozy!
Episode 33: How to create routines that you actually stick to: Morning routines for ADHD
Get your Free ADHD Action Plan

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

051: Letting Go of “Shoulds”: Adjusting Expectations to Overcome Overwhelm & Take Action

Wed, 12 Nov 2025 01:00:00 -0400

How often do you catch yourself thinking, “I should be doing more,” “I should have finished that by now,” or “I should be able to handle this”?

Maybe you feel like those “shoulds” *SHOULD* motivate you, but they often create unrealistic expectations that lead straight to overwhelm.

In today’s episode, we’re talking about how to adjust your expectations to match your reality—so you can feel less overwhelmed, be kinder to yourself, and still forward on projects & to-dos without the constant pressure. Let’s talk about how letting go of “shoulds” can help you get unstuck.

What you’ll learn in this episode:

How to notice the “shoulds” in your self-talk and where they come from.
How to check in with your reality—including energy, mood, sleep, and external factors—to adjust expectations.
Practical ways to reprioritize, delegate, or shift your plan without guilt.
Why practicing self-compassion is essential for managing overwhelm and supporting your executive functioning.

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Get your Free ADHD Action Plan

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

050: How to Break the ADHD Shame Cycle with Self-Compassion: a conversation with Laura Sgro, LCSW

Wed, 05 Nov 2025 01:00:00 -0400

If you’ve ever felt guilty for setting boundaries, said “yes” when you really meant “no,” or replayed past mistakes on a loop—you’re not alone. In this episode, I’m joined by therapist Laura Sgro, LCSW for an honest conversation about shame, guilt, and people-pleasing, especially for adults with ADHD. We talk about why these patterns show up and how to practice self-compassion, especially when shame, guilt, and “shoulds” are popping up.

In this episode, you’ll learn:

The difference between guilt and shame
Why people-pleasing can feel like safety for ADHD brains
How shame, guilt, and self-criticism keep you stuck in cycles of burnout and overwhelm
How to practice self-compassion in real, actionable ways
Small mindset shifts that can help you build self-trust and set healthy boundaries

About the guest

Laura Sgro, LCSW is a licensed therapist and speaker dedicated to making mental health education accessible and engaging. With years of clinical experience informing her work, she translates complex topics like stress and anxiety, the nervous system, and trauma into practical, relatable insights folks can actually use in everyday life. Especially passionate about supporting neurodivergent and LGBTQIA+ communities, Laura brings an inclusive, down-to-earth style to sessions, panels, and stages. Whether she’s teaching tools to regulate stress, sharing strategies to build confidence, or exploring ways to break free from dysfunctional patterns, her mission remains the same: to help people feel more connected — to themselves, to others, and to what truly matters.

Connect with Laura:

Website: www.laurasgrolcsw.com

IG: @laurasgrolcsw

Get Laura’s FREE Reroute Your Thoughts PDF guide to decrease negative thinking: https://laura-sgro-lcsw.myflodesk.com/reroute-your-thoughts

About the host Sarah Lovell:

Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains. With 12 years of coaching experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good taking action.

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

049: How to Practice Growth Mindset, Ask for Help, and Overcome Fear of Failure to take Action on your Goals

Wed, 29 Oct 2025 01:00:00 -0400

Today’s episode of From Stuck to Started is a little different. I’m sharing some personal reflections from my own life and business about growth mindset, asking for help, and navigating perfectionism, fear, and discomfort. Through a story about hiking—and a few winding but connected reflections—you’ll hear what I’ve learned from one year of podcasting and what it really means to give yourself credit for the climb, not just the summit.

What you’ll learn in this episode:

Why growth mindset is less about reaching the top and more about how you handle the climb
How fear, perfectionism, and all-or-nothing thinking can quietly keep you stuck
The power of being “seen trying” and why it’s a skill worth practicing
What I’ve learned in my first year of podcasting—and how I’ve learned to adapt my own expectations along the way
How to reflect on your own goals, challenges, and wins (and actually give yourself credit for them)

If you’ve ever felt scared to start, afraid to be seen trying, or unsure if you’re “doing it right,” this episode is for you.

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Get your Free ADHD Action Plan
Read the Blog here (and see photos from the hike I talk about!)

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

048: How do you delegate tasks with ADHD: Strategies to make delegating eaiser

Wed, 22 Oct 2025 01:00:00 -0400

Delegating sounds simple; just hand something off and check it off your list, right? But if you have ADHD, executive functioning challenges, or a touch of perfectionism, it’s rarely that straightforward. In this episode, I’m breaking down why delegating can feel so complicated, sharing a few real-life examples, and giving you practical strategies to make it a little easier.

What you’ll learn in this episode:

Why delegating requires all of your executive functioning skills
The most common reasons it’s hard to delegate — from time blindness to people-pleasing
How to separate planning from action so you can actually pass things off
Simple check-in questions to help you decide what’s worth keeping and what to delegate
How to reframe delegation as an act of trust, not control

Resources Mentioned:

Other Episodes You Might Enjoy:

Episode 45: How to stop being a people pleaser: 5 traps to watch out for
Episode 46: Why Asking for Help Feels So Hard (and How to Make It Easier)
Episode 47: Why “Just Ask for Help” Isn’t Actually That Simple (& how to practice asking for help)

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Chapters

05:13 Five Reasons Delegation is Difficult

07:51 Strategies for Effective Delegation

10:43 The Role of Time Management in Delegation

13:16 Prioritizing Tasks for Better Delegation

15:49 Overcoming People-Pleasing in Delegation

18:38 Communication Challenges in Delegation

21:34 Reflection and Practice in Delegation

047: Why “Just Ask for Help” Isn’t Actually That Simple (& how to practice asking for help)

Wed, 15 Oct 2025 01:00:00 -0400

Sometimes being stuck asking for help isn’t about fear or shame—it’s about not knowing what to ask, who to ask, or how to ask for help. That uncertainty can leave you spinning your wheels, overthinking, and feeling even more overwhelmed. In this episode, I’m breaking down the practical side of asking for help—the executive functioning skills it takes, why it can feel so complicated, and what to do when you don’t even know where to start.

What you’ll learn in this episode:

Why asking for help uses every single executive functioning skill (and why that’s part of what makes it so hard)
A real-life example of how to ask for help, even when you don’t have a clear question yet
How to figure out who to ask for help and when to ask so it’s actually useful
A simple script you can use when you’re stuck and don’t know what to say
Ways to give yourself credit for every small step of the process (even when it feels uncomfortable)

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

046: How to Ask for Help When You're Overwhelmed (and How to Make Asking for Help Easier)

Wed, 08 Oct 2025 01:00:00 -0400

Asking for help can feel uncomfortable—even paralyzing—whether it’s something small like troubleshooting a tech issue or something big like reaching out for professional support. In this episode, I’m diving into the emotional barriers that make it so hard to ask for help, why your brain resists it, and how to start shifting those thoughts so you can ask for help with less guilt, shame, and fear.

You’ll hear stories from my own life (like the time I avoided asking for help in high school math!) and learn practical ways to reframe your mindset so asking for help becomes a skill you can practice—not something to avoid.

What you’ll learn in this episode:

Why asking for help can trigger fear, shame, or guilt—and why that’s totally normal
How perfectionism, people-pleasing, and past experiences shape your comfort with asking for help
The mindset shift that turns “I should be able to do this on my own” into “I’m learning how to ask for what I need”
Ways to start small and build confidence in asking for help (without the overwhelm)
How to notice, name, and reframe your thoughts so you can work with your brain instead of against it

Host: Sarah Lovell, Executive Function & ADHD Coach

If you liked this episode, you might enjoy these episodes:

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

045: How to stop being a people pleaser: 5 traps to watch out for

Wed, 01 Oct 2025 01:00:00 -0400

Pleasing people isn’t always about saying “yes” to avoid hurting someone’s feelings or wanting to stay in their good graces. Sometimes people say “yes” to things because they don’t realize how long it will take, or the impact it will have on their schedule, or that they don’t actually have the capacity to do that thing they said they would do.

In this episode, I’m breaking down 5 common executive functioning traps that make people pleasing more likely and sharing simple strategies to help you pause, protect your time, and respond in a way that feels good.

What you’ll learn in this episode:

Why time blindness can make you overcommit without realizing it
How prioritization challenges make it tempting to put others’ needs first
The role emotional regulation plays in saying yes (even when you don’t want to)
How working memory “forgets” the cost of past overcommitments
A simple way to stop impulsively saying yes before you think it through

Chapters

00:00 Understanding People Pleasing

06:17 How Executive Functioning impacts People Pleasing

09:45 Navigating Time Blindness and Prioritization

11:58 Emotional Regulation and Its Impact

14:16 Working Memory and Impulse Control

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Replay: 5 Tips to manage overwhelm as a perfectionist ("Why can't I finish my to-do list?”)

Wed, 24 Sep 2025 01:00:00 -0400

Do you ever end your day feeling like you didn’t get enough done, no matter how much you actually accomplished?

In this episode, we’re diving into the reasons behind this all-too-common feeling, from impossible expectations to executive functioning challenges like time blindness and prioritization struggles.

I share 5 practical strategies to help you shift your mindset, plan more effectively, and finally start giving yourself the credit you deserve.

What You’ll Learn:

Why our brains focus on what we didn’t do rather than what we did
How perfectionism and all-or-nothing thinking contribute to overwhelm
5 actionable strategies to help you reality-check your to-do list and feel more accomplished

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Replay: Simple Ways to Reduce Overwhelm (and Make Tomorrow Easier)

Wed, 17 Sep 2025 01:00:00 -0400

Does it feel like it's impossible to do anything “extra” because your day is so jam packed? In this episode, we’re talking about how tiny, intentional choices can create more ease in your daily life. From quick mindset shifts to simple habits, you’ll learn how to set future you up for success—without adding more stress to your plate.

What You’ll Learn in This Episode:

How small decisions can reduce future stress
The power of the Two-Second Rule and how to use it
Why protecting your time isn’t selfish—it’s necessary (and simple ways to start protecting your time)
How to start making small changes today that will pay off later

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Read the blog version here: https://www.executivefunctioningfirst.com/podcast/027

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Replay: The Hidden Link Between Perfectionism and Avoidance (and How to Break It)

Wed, 10 Sep 2025 01:00:00 -0400

Perfectionism isn’t just about high standards; it’s about fear—fear of failure, fear of judgment, fear of not being good enough. I break down why our brains avoid discomfort and, more importantly, how we can retrain our thinking to push through. By the end of this episode, you’ll have actionable strategies to move past avoidance and take that first step—whether it’s asking for help, tackling a big project, or simply getting started.

What You’ll Learn in This Episode:

✅ The hidden connection between perfectionism, ADHD, and procrastination

✅ Why avoiding discomfort keeps you stuck in task paralysis

✅ How to reframe discomfort as part of growth, not something to fear

✅ The difference between being stuck vs. procrastinating (and why it matters!)

✅ A mindset shift that makes starting tasks easier and less overwhelming

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Free training: Creating a Formula to Overcome Procrastination and Get Unstuck
Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/021

Connect with Sarah Lovell:

Website: Executive Functioning First
Email: sarah@executivefunctioningfirst.com
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Replay: How to Take Action When You’re Overwhelmed & Don’t Know Where to Start

Wed, 03 Sep 2025 01:00:00 -0400

If you’ve ever felt like you’re constantly playing catch-up or struggling to keep the plates spinning, this episode is packed with realistic, practical strategies to help you navigate overwhelm and move forward with more clarity and ease.I break down what overwhelm actually is, why it happens, and how it impacts ADHD and executive function.

What You’ll Learn in This Episode:

✔️ How to identify different types of overwhelm (emotional, sensory, time-related, decision fatigue, etc.)

✔️ Why overwhelm impacts executive function and makes task-switching harder

✔️ The role of self-talk in managing stress and avoiding burnout

✔️ How to prioritize and decide what will have the most impact right now

✔️ A step-by-step process to check in with yourself and create a realistic plan

✔️ Why adjusting expectations and self-compassion are key to navigating overwhelm

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/019

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

044: 3 questions to help overachievers avoid burnout

Wed, 27 Aug 2025 01:00:00 -0400

This episode is for my overachievers—the ones who feel the pressure to do more, be more, and never slow down. If you’ve ever felt torn between “hustle harder” and “slow down for self-care,” you’re not alone. Today, I’m unpacking the all-or-nothing thinking that keeps so many stuck in ADHD overwhelm and showing you how to create space for both “productivity” and rest without burning out.

What you’ll learn in this episode:

Why overachievers with ADHD often feel caught between “do more” and “do less” messaging
How all-or-nothing thinking fuels ADHD overwhelm and leads to burnout
3 Simple reflection questions to help you notice what’s going well (and give yourself credit)
A fresh way to think about balancing productivity and rest without the guilt
Practical ways to avoid burnout while still getting things done

If you’ve ever felt like you’re doing too much and not enough at the same time, this conversation will help you find a gentler, more sustainable middle ground.

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

043: My #1 Strategy to navigate overwhelm as an executive function & ADHD Coach

Wed, 20 Aug 2025 01:00:00 -0400

If you’ve ever been so overwhelmed that your brain either spins out at 10,000 miles an hour or completely shuts down, you’re not alone. In this episode, I’m sharing practical, compassionate ways to navigate overwhelm with ADHD—whether it’s caused by stress, anxiety, or even excitement—and how to use connection and conversation to find your way forward. We’ll talk about the link between ADHD and executive dysfunction, why overwhelm can feel so paralyzing, and how to manage ADHD overwhelm without burning yourself out.

What you’ll learn in this episode:

How ADHD overwhelm can show up as either mental overdrive or complete shutdown.
Why talking and processing out loud is one of my favorite tools for working through overwhelm.
Simple reflection questions to help you break paralysis and regain a sense of control.
How to decide who to talk to—and what kind of support you actually want—in moments of executive functioning and overwhelm.
Gentle, realistic strategies for how to manage ADHD overwhelm in daily life.

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Replay: How to Find the Right Community & Support for Your Gifted or Neurodivergent Child - Empowering Twice-Exceptional Students Beyond Traditional Classrooms with Sam Young

Wed, 13 Aug 2025 01:00:00 -0400

Is your clever, quirky teen ready for advanced academics that actually ENGAGE rather than overwhelm?

This episode is a re-released interview with Sam Young, Head of School at Young Scholar’s Academy. Our conversation dives into what it means to be “twice-exceptional,” the different challenges neurodivergent students face, and how community and leaning into strengths builds confidence and sets students up for success.

My friends over at Young Scholars Academy offer WASC-accredited AP/Adulting 101/Leadership courses specifically designed for gifted and twice-exceptional learners. Their approach combines rigorous content with a supportive, strength-based environment where neurodivergent students can truly thrive and make like-minded friends.

One mom said, “You changed my son’s life. He’s in college now, thanks to the skills and confidence YSA gave him.”

Courses begin August 25th! Don’t miss out on your chance to enroll today!

⭐BONUS: Promo code for Young Scholars Academy - Save 10% with code: YSALOVELL10

https://youngscholarsacademy.org/courses/fall-college-prep-2025-2026

Connect with Sam Young & Learn more about Young Scholars Academy

Website: https://youngscholarsacademy.org/
Facebook: Young Scholars Academy
Instagram: @youngscholarsacademy
BONUS: Podcast Listeners Save 10% when you use my code YSALOVELL10

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

042: When a 5-Minute Task Feels Impossible: What’s Really Going On with Amy Voros

Wed, 06 Aug 2025 01:00:00 -0400

Have you ever told yourself, “I just need to send that email”—and then… not done it for days (or weeks)? In this conversation with fellow coach Amy Voros, we unpack the phrase “I just need to”—why it feels so small but can actually signal something much bigger going on beneath the surface. From emotional overwhelm to unclear next steps, we talk about how getting stuck happens and what to do about it.

What you’ll learn in this episode:

Why “I just need to…” can be a red flag for hidden barriers
How lack of clarity (even when you think you're clear) leads to inaction
The emotional weight of putting things off and how it builds over time
What it means to be “consistently inconsistent” with ADHD
Micro-steps and mindset shifts that can help you get unstuck

About Amy Voros:

Amy Voros is a PCC-level Certified Professional Coach who specializes in supporting divergent thinkers, especially those who are Gifted or have ADHD. As someone with ADHD herself, she understands the challenges of unfinished projects, procrastination, and the overwhelm of managing everyday life. Amy is a member of the ADHD Coaches Organization (ACO) and CHADD, a certified Tiny Habits® coach, and a Sanity School® trainer through Impact ADHD. She holds a BA in Business Administration and brings warmth, insight, and real-life experience to every coaching session.

Connect with Amy:

Website: https://www.creativecatapultcoach.com/

Instagram: https://www.instagram.com/creativecatapultcoach/

Facebook: https://www.facebook.com/CreativeCatapultCoaching/

Podcast: Ctl + Alt + Think: Conversations with Neurodivergent Minds Podcast

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Resources Mentioned:

Get your Free ADHD Action Plan

Music by: AudioCoffee, Inspirational Background

041: How to Manage ADHD Overwhelm When Your To-Do List Feels Impossible

Wed, 30 Jul 2025 01:00:00 -0400

When you're staring down a mile-long to-do list and feeling frozen, you're not alone. In this episode, I’m diving into what happens when ADHD overwhelm, executive dysfunction, and unrealistic expectations collide and what to do about it. You’ll learn how to break free from the spiral of paralysis, avoidance, and guilt, and start making progress in a way that feels doable.

What you’ll learn in this episode:

Why finishing your entire to-do list isn’t the goal (and what to focus on instead)
How to shift your self-talk to stop blaming yourself for ADHD and executive dysfunction
Practical tools to manage ADHD overwhelm and ADHD paralysis
How to break big tasks down into realistic, actionable steps

Resources Mentioned:

Stop doomscrolling: Brick -get 10% off when you purchase with this link!
Get your Free ADHD Action Plan
Read the Blog here

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function & ADHD Coach

040: 3 Mindset Shifts to Stop Getting Overwhelmed When Everything Feels Like Too Much

Wed, 23 Jul 2025 01:00:00 -0400

Life is joyful, stressful, chaotic, and never seems to slow down. Between the laundry, emails, deadlines, and all the things you want to make time for (like rest, hobbies, or time with your people), it’s no wonder your brain feels maxed out. In this episode, I’m diving into the messy reality of overwhelm, why it shows up, how it snowballs, and what you can do when it feels like too much.

I’ll share gentle mindset shifts, questions to reflect on, and real-life examples (including my own) to help you process your overwhelm with a little more self-compassion.

What You’ll Learn in This Episode:

Why overwhelm hits differently when you have ADHD or executive functioning challenges
The “something goes up, something has to go down” mindset shift
How to spot (and stop) the habit of comparing yourself to a past version of you
Questions to ask when you're in survival mode and need to re-center
Reframes and reminders to support yourself when overwhelm takes over

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function & ADHD Coach

039: How to Be More Efficient When You Feel Overwhelmed

Wed, 16 Jul 2025 01:00:00 -0400

Have you ever tried to take the most efficient route… only to end up creating more work for yourself? In this episode, I’m sharing a very real (and very soggy) story about how my attempt to save time ended with me falling into a lake. We’ll talk about why your brain chases efficiency, how it can actually drain your executive functioning, and how to create systems that help both current and future you.

What you’ll learn in this episode:

Why chasing efficiency can backfire (especially with ADHD)
The difference between actual efficiency and avoiding discomfort
5 reflection questions to ask before taking a “shortcut”
How to be more efficient with time without overwhelming yourself

Whether you're folding laundry, writing emails, or building a business, this episode will help you work more efficiently with ADHD by prioritizing sustainability over speed.

Resources Mentioned:

Connect with Sarah Lovell, Executive Function & ADHD Coach:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

038: How to Take Action When You’re Paralyzed by Uncertainty and Overwhelm & Don’t Know Where to Start

Wed, 09 Jul 2025 01:00:00 -0400

Feeling stuck because you don’t know where to start? You’re not alone—and it’s not a motivation problem. In this episode, I’m diving into why uncertainty often leads to inaction (especially for ADHD brains that experience analysis paralysis) and sharing simple, ADHD-friendly executive functioning strategies to help you move forward when everything feels foggy or overwhelming.

What you’ll learn in this episode:

Why uncertainty leads to ADHD paralysis and procrastination
How to take action when you feel stuck, overwhelmed, or unclear
How executive functioning challenges make getting started harder (especially when there is uncertainty)
3 actionable strategies to navigate analysis paralysis, create clarity, and build momentum
How to figure out what “done” actually looks like—so you can work backward

If tasks keep getting pushed off your to-do list because they feel too big or unclear, this episode is for you.

Resources Mentioned:

Connect with Sarah Lovell, Executive Function & ADHD Coach:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

037: How to Be Consistent with Hobbies (Even If You Love Starting New Ones)

Wed, 02 Jul 2025 01:00:00 -0400

Have you ever gone all in on a hobby—bought the supplies, binge-watched the YouTube tutorials, told everyone you’re now a “crochet person”—only to abandon it three weeks later? In this episode, we’re talking about the life cycle of hobbies, the joy of jumping between passions, and how to be consistent with fun.

This is not about forcing yourself to stick with a hobby out of guilt. It’s about redefining what consistency means for your brain and allowing your joy to evolve over time—without shame.

What you’ll learn in this episode:

How to be consistent with ADHD without losing the fun
Why abandoning a hobby doesn’t mean you’re flaky or lazy
How to be consistent with habits that bring you joy
A coaching framework to help you reconnect with (or release) hobbies
Why changing interests is not a problem—it’s part of how your brain works

Resources Mentioned:

Connect with Sarah Lovell, Executive Function & ADHD Coach:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

036: What to Do When Your Systems Stop Working: How to Develop Good Habits

Wed, 25 Jun 2025 01:00:00 -0400

Ever find a planner, app, or routine that felt life-changing—only to abandon it a few weeks later? You’re not alone, and you’re not doing it wrong. In this episode, I’m diving into why your systems, habits, and routines sometimes fall apart (especially if your brain craves novelty), and how to shift instead of scrap what was once working.

What you’ll learn in this episode:

Why systems often stop working—and why that’s normal
How to be consistent with ADHD without sticking to one system
Ways to refresh or return to a habit, routine, or tool that used to help
What “pink flags” are and how to spot them before burnout
How to be consistent with systems by letting them evolve

Resources Mentioned:

Connect with Sarah Lovell, Executive Function & ADHD Coach:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

035: 3 Mindset Shifts to be more consistent with ADHD

Wed, 18 Jun 2025 01:00:00 -0400

“How can I be more consistent?” If you’ve asked yourself that question lately, you’re not alone. As an executive function and ADHD coach, I hear this all the time. But here’s the twist: today’s episode is all about why it's okay not to be 100% consistent and how redefining consistency can actually help you stick with your habits, routines, and systems more sustainably.

What you’ll learn in this episode:

Why being consistent all the time isn’t realistic—especially with ADHD
A more flexible, ADHD-friendly definition of consistency
The surprising role self-talk and perfectionism play in your consistency struggles
Three mindset shifts to help you come back to habits, routines, and systems (without shame)
Alternative words to use when “consistency” feels rigid or overwhelming

Whether you're trying to figure out how to be consistent with ADHD, how to be consistent with habits, or how to be consistent with routines and systems, this episode gives you permission to do it your way—messy, imperfect, and full of variety.

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Get your Free ADHD Action Plan
Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

034: How to Plan Unstructured Time: ADHD-Friendly Strategies for Using Free Time More Productively

Wed, 11 Jun 2025 01:00:00 -0400

Ever look at a wide-open day on your calendar and think, “This should be great!”—only to feel stuck, scattered, or totally overwhelmed once it arrives? In this episode, I’m sharing real-life ADHD-friendly time management strategies to plan unstructured time so you can stop spinning your wheels and start using large chunks of free time in ways that feel both productive and satisfying. Whether you're a college student, entrepreneur, or just tired of doom-scrolling, this episode is for you.

What You’ll Learn in This Episode:

Why having large chunks of free time can actually make it harder to get things done
How to plan unstructured time without over-scheduling yourself
Time management strategies to plan unstructured time in a flexible, ADHD-friendly way
How to create anchor points and “light structure” to support productivity
Easy ways to use free time more productively without burning out

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Get your Free ADHD Action Plan
Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

033: How to create routines that you actually stick to: Morning routines for ADHD

Wed, 04 Jun 2025 01:00:00 -0400

If the word “routine” makes you cringe but you still want your mornings to feel better, this episode is for you. I’m diving into how to create ADHD-friendly morning rhythms that actually fit your life. Whether you love mornings, dread them, or are just trying to get out the door with less chaos, we’re talking about real-world strategies that make mornings work for you.

What You’ll Learn in This Episode

Why most routines don’t stick (and how to make yours different)
How to create a morning routine that works for you
How to shift your routine to something that feels better
How to build flexible morning rhythms that fit your busy life
My “menu method” to give your mornings structure and choice

If this episode hits home and you want more hands-on support, I’m leading a live workshop on June 25th inside my coaching membership, Stuck to Started. We’ll be creating custom, realistic routines with a blend of structure and flexibility.

Resources Mentioned:

Join the ADHD Coaching Membership: Stuck to Started to attend the June 25th Workshop: “Creating Morning & Evening Routines that Fit Your Real Life”
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function & ADHD Coach

032: You’re Not Lazy: Self-Compassion for ADHD Brains with Meg Duke, LCSW-S, ADHD-CCSP, LCDC

Wed, 28 May 2025 05:00:00 -0400

If you love winding conversations, you’re going to love this chat with Meg Duke. We talk about navigating business, burnout, and the art of doing things differently. It’s full of honest reflections, practical strategies, and a shared appreciation for doing things your way—even if that means letting go of hustle culture and embracing imperfect action.

In this episode, we talk about:

The difference between therapy & coaching for ADHD– the benefits of therapy & coaching for ADHD & how to find the right support for you
Letting go of productivity guilt – Why rest is essential for creative minds and how embracing your natural rhythms can actually help you get more done.
Creating systems that work for your brain – How trial-and-error, playful experimentation, and curiosity can lead to sustainable routines.
The connection between burnout and executive function challenges – What burnout really looks like for ADHDers and how to recognize the warning signs early.
Navigating the emotional side of task initiation – Why starting is often the hardest part, and how mindset shifts and tiny steps can break the paralysis.
Permission to do things differently – How rejecting hustle culture, embracing your own pace, and leaning into your strengths can be the key to consistency.

About the guest Meg Duke:

Meg Duke, LCSW-S, ADHD-CCSP, LCDC (she/her), is a compassionate mental health professional specializing in neurodivergence and perinatal mental health. As the owner of Amplify Wellness Mental Health & Coaching, she provides tailored support to enhance focus, balance, and overall well-being through mindfulness, humor, and a nonjudgmental approach. Meg also hosts The Perinatal Podcast, exploring ADHD, mental wellness, and personal growth, and leads workshops on the intersection of ADHD and perinatal experiences. Outside of her work, she enjoys crafting, sewing, rock climbing, and karaoke while fostering inclusivity and authenticity in all she does.

Connect with Meg Duke:

The free Navigating ADHD Mini Workbook: https://subscribepage.io/ADHDMiniWorkbook
The Perinatal Podcast: https://podcasts.apple.com/us/podcast/the-perinatal-podcast/id1590957531
Instagram: https://www.instagram.com/amplifywellnesswithmeg/
Website: https://megdukelcsw.com/

About the host Sarah Lovell:

Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains—not against them. With 11 years of experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good doing it.

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

031: Task switching with ADHD: Why it's so hard for neurodivergent brains to start and stop tasks with Vivien Renee Benben

Wed, 21 May 2025 05:00:00 -0400

In this episode I chat with Viven Renee Benben, founder of Excalibur Coaching. We go deep on task switching, system fatigue, communication challenges, and how to work with your brain instead of against it. Whether you’re team “train brain” or “car brain,” you’ll leave this episode with new metaphors, real-life strategies, and a whole lot of self-compassion.

WHAT YOU’LL LEARN IN THIS EPISODE

Why communication challenges can be tied to executive functioning
Why task switching is so hard & strategies to help you task switch
Why your systems “expire” what to do if systems that used to work for you aren’t working anymore
Our favorite brain metaphors to help you understand your own brain wiring
Why “eating the frog” isn’t for everyone & strategies to help you start tasks that work for your brain

About the guest Viven Renee Benben:

Vivien is the founder of Excalibur Coaching which is currently partnered with a major Fortune 500 tech company and provides neurodiversity coaching to their employees. Vivien's coaching specialties focus on career, life, and communication for adults with ADHD, Autism, Learning disabilities. With a degree in anthropology, and a certificate in ADHD life coaching, Vivien helps her clients learn, grow and thrive. Outside of coaching, Vivien enjoys time with her Irish Setter mix, singing karaoke, and exploring new crafts for her hobby graveyard.

Connect with Vivien:

Excalibur Coaching: https://excaliburcoaching.com/

About the host Sarah Lovell:

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

030: Ayurveda for Beginners: Self-Care Rituals That Actually Fit Your Busy Life with Rita Sweeney

Wed, 14 May 2025 05:15:00 -0400

I’m so excited to introduce you to my friend and special guest, Rita Sweeney, an Ayurvedic health counselor. In this episode, Rita shares how Ayurveda helped her heal chronic health issues, and how it can support your energy, focus, and daily rhythms.

We talk about what Ayurveda actually is, how it’s way more intuitive (and realistic!) than you might think, and how to integrate simple, sensory-supportive practices into your day—without overhauling your life.

WHAT YOU’LL LEARN IN THIS EPISODE

What Ayurveda is and how it differs from Western approaches to wellness
How your digestion (yes, even mental digestion) impacts energy and focus
Simple Ayurvedic daily habits that support focus
How to use sensory care to feel more grounded and less scattered
Why small shifts in self-care can lead to big long-term change

About the guest Rita Sweeney:

Rita Sweeney is a certified Ayurvedic Health Counselor, Ayurvedic teacher, and reiki practitioner. She offers 1:1 wellness counseling, community-focused workshops, and bi-annual seasonal cleanses to support clients to improve digestion, optimize energy levels, and find mental clarity. Rita uses this time-tested system of medicine to help clients draw connections between symptoms, understand their mind-body from different perspectives, and feel empowered with practical tools to support nourishment. Rita is currently in an apprenticeship to continue her studies in herbalism and women's health, with the goal of supporting her clients more deeply in balancing menstrual cycles and optimizing fertility.

Connect with Rita:

Website: https://www.rhythmiclivingayurveda.com/

Instagram: @rita.rhythmic.living.ayurveda

Blog Post about Doshas: https://www.rhythmiclivingayurveda.com/blog/understanding-ayurvedic-basics-the-three-doshas

About the host Sarah Lovell:

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

029: Neurodivergent-Friendly Money & Budgeting Tips with Stephanie Berman

Wed, 07 May 2025 05:00:00 -0400

Do you have personal finance goals, but you’re not sure where to start? Does the idea of creating a budget feel overwhelming? Managing finances requires all of your executive function skills & special expertise, so we have a neurodivergent money coach joining us on the podcast today!

I had so much fun talking with Stephanie Berman - she makes budgeting less intimidating, normalizes impulse spending, and shares realistic strategies you can start using today to feel more confident managing your money.

About the guest Stephanie Berman:

Stephanie is a money coach who equips fellow neurodivergents with skills needed to achieve financial freedom. She specializes in budgeting basics and leading clients from overwhelm to “Oh! I get it!” She draws wisdom from lessons learned the hard way, her journey from minimum wage to debt free living, and her financial coach master training. Recently diagnosed with ADHD & autism, she understands the neurodivergent tendencies toward overwhelm & impulsive buying. Since she began her coaching career in 2018, her clients have paid off over a half million dollars in debt.

What You’ll Learn in This Episode

ADHD-friendly budgeting strategies that actually work
How to manage money without shame or overwhelm
Simple ways to track spending
Tools and tips for reducing impulse buying
How to break the paycheck-to-paycheck cycle
Why traditional budgets fail—and what to do instead
How to use YNAB (You Need a Budget) for neurodivergent brains
How to get Step-by-step support for building realistic money habits

Connect with Stephanie Berman:

Website & Free 7 Day ADHD Money Transformation Challenge: https://www.bermanbudgeting.com/
Facebook: https://www.facebook.com/bermanbudgeting/
Instagram: https://www.instagram.com/yourneurodivergentmoneycoach/

About the host Sarah Lovell:

Connect with Sarah Lovell:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

028: 3 Tools to overcome procrastination when you're paralyzed, overwhelmed, and stuck

Wed, 30 Apr 2025 05:00:00 -0400

Do you have something you want to do, but you just can't start? In this episode, I share my own personal story of being stuck and the exact step-by-step formula I use (and teach clients!) to take action in a way that feels good. This episode will help you understand what’s really getting in the way (it may not be what you think)—and how to gently shift your mindset and choose tools that actually work for your brain.

Want even more support getting unstuck?

🎧Sign up for the FREE ADHD Action Plan Private Podcast

Includes 5 short episodes + email support with tools, summaries, and checklists so you can take action and get unstuck

What You’ll Learn:

The difference between procrastination and stuckness
How self-talk can sabotage your ability to get started
Why perfectionism and “someday goals” keep us paralyzed
A simple shift to turn a vague goal into an action plan

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

027: 6 Ways to Make Life Easier One Small Step at a Time

Wed, 23 Apr 2025 05:00:00 -0400

What You’ll Learn in This Episode:

How small decisions can reduce future stress
The power of the Two-Second Rule and how to use it
Why protecting your time isn’t selfish—it’s necessary (and simple ways to start protecting your time)
How to start making small changes today that will pay off later

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version here: https://www.executivefunctioningfirst.com/podcast/027

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

026: How to keep track of everything on your plate: A simple strategy to make to-do lists less overwhelming

Wed, 16 Apr 2025 05:00:00 -0400

If your never-ending to-do list is stressing you out, it might be time for a new approach. Instead of constantly adding to a list that never seems to get shorter, what if you had a system that actually worked for your brain? In this episode, I’m sharing a fresh way to track everything you need to do—without the overwhelm.

What you’ll learn in this episode:

✅ Why traditional to-do lists don’t always work (especially for ADHD brains)

✅ A new system to keep track of everything without feeling scattered

✅ How to work with your energy

✅ The power of visual organization and flexible planning

✅ Simple tweaks that make getting started on tasks easier

Want support creating your own Bucket/Menu System? Join Stuck to Started and attend the “How to Keep Track of Everything on your Plate” Workshop on April 23rd

Join the ADHD Coaching Membership: Stuck to Started

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Get your Free ADHD Action Plan
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version here: https://www.executivefunctioningfirst.com/podcast/026

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

025: Why to-do lists don’t work (especially for overwhelmed ADHDers)

Wed, 09 Apr 2025 05:00:00 -0400

If you’ve ever stared at your never-ending to-do list, felt completely paralyzed, or ended the day feeling guilty about everything you didn’t finish, you’re not alone.

To-do lists are supposed to help you stay organized, but what if they’re actually holding you back?

In this episode, I’m breaking down why traditional to-do lists might not work for you. You’ll learn how to stop feeling overwhelmed by your to-do list and start using strategies that work with your brain, not against it.

What You’ll Learn in This Episode:

✅ Why traditional to-do lists don’t work for many people

✅ How vague tasks and unrealistic expectations create an overwhelming to-do list

✅ The real reason you struggle to prioritize and take action

✅ Simple strategies to make your to-do list actually work for you

✅ How to stop ending your day feeling guilty about what you didn’t finish

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version here: https://www.executivefunctioningfirst.com/podcast/025

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

024: "Why can't I finish my to-do list?" 5 Tips to manage overwhelm as a perfectionist

Wed, 02 Apr 2025 04:00:00 -0400

Do you ever end your day feeling like you didn’t get enough done, no matter how much you actually accomplished?

In this episode, we’re diving into the reasons behind this all-too-common feeling, from impossible expectations to executive functioning challenges like time blindness and prioritization struggles.

I share 5 practical strategies to help you shift your mindset, plan more effectively, and finally start giving yourself the credit you deserve.

What You’ll Learn:

Why our brains focus on what we didn’t do rather than what we did
How perfectionism and all-or-nothing thinking contribute to overwhelm
5 actionable strategies to help you reality-check your to-do list and feel more accomplished

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

023: How to pick the right strategies to navigate perfectionism, executive dysfunction, and ADHD paralysis

Wed, 26 Mar 2025 05:00:00 -0400

Have you ever spent hours researching the perfect planner, rewriting an email 10 times before hitting send, or waiting for the right time to start a project? You might think it’s perfectionism, but what if it’s actually executive dysfunction?

In this episode, I break down how perfectionism and executive dysfunction overlap, why both can keep you stuck, and how to recognize what’s really holding you back. By the end of this episode, you’ll know how to identify whether it’s perfectionism, executive dysfunction, or both—and what to do next.

What You’ll Learn in This Episode:

✅ How perfectionism and executive dysfunction create a cycle of avoidance

✅ The difference between procrastination, perfectionism, and task paralysis

✅ How time blindness makes perfectionists wait for the perfect time

✅ Why searching for the “best” system can actually be procrastination

✅ A practical way to recognize what’s really keeping you stuck

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version of this episode here: https://www.executivefunctioningfirst.com/podcast/023

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

022: Don't let perfectionism steal your joy: how to stop overthinking & take action as a perfectionist

Wed, 19 Mar 2025 05:00:00 -0400

Is perfectionism keeping you from doing the things you WANT to do? I’m breaking down how perfectionism sneaks into your hobbies, creativity, and daily life, keeping you from experiencing full joy. By the end of this episode, you’ll know how to recognize where perfectionism is stealing your joy—and how to take back control with small, simple shifts.

What You’ll Learn in This Episode:

✅ The sneaky ways perfectionism holds you back from things that bring you joy

✅ Why perfectionists struggle with hobbies, creativity, and trying new things

✅ The difference between healthy standards vs. perfectionistic fear

✅ How to shift your mindset and stop waiting for the “perfect” time

✅ A simple challenge to help you start doing things just for fun

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version of this episode here: https://www.executivefunctioningfirst.com/podcast/022

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

021: How Perfectionism Leads to Procrastination & Strategies to Navigate the Discomfort of Starting Tasks

Wed, 12 Mar 2025 05:00:00 -0400

What You’ll Learn in This Episode:

✅ The hidden connection between perfectionism, ADHD, and procrastination

✅ Why avoiding discomfort keeps you stuck in task paralysis

✅ How to reframe discomfort as part of growth, not something to fear

✅ The difference between being stuck vs. procrastinating (and why it matters!)

✅ A mindset shift that makes starting tasks easier and less overwhelming

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Free training: Creating a Formula to Overcome Procrastination and Get Unstuck
Coaching Membership: Stuck to Started
Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/021

Connect with Sarah Lovell:

Website: Executive Functioning First
Email: sarah@executivefunctioningfirst.com
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

020: The Perfectionism Trap—Why It Keeps You Stuck & What to do About It

Wed, 05 Mar 2025 05:00:00 -0400

If you find yourself overthinking, overdoing, or avoiding things because of perfectionism - this episode is for you. I dive into what’s really hiding underneath perfectionism, how it leads to overthinking, avoidance, and burnout, and most importantly—how to shift your thinking. I also share a story about a circus unit in my middle school gym class that has stuck with me to this day.

What You’ll Learn in This Episode:

✔️ The hidden fears underneath perfectionism (and why they hold you back)

✔️ Why perfectionism and executive dysfunction create a cycle of overwhelm

✔️ The difference between striving for excellence vs. being trapped by perfectionism

✔️ How to adjust expectations without feeling like you’re "lowering your standards"

✔️ A simple mindset shift to stop overthinking and take action

Resources Mentioned:

Free training: Creating a Formula to Overcome Procrastination and Get Unstuck
Coaching Membership: Stuck to Started
Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/020

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

019: How to Take Action When You’re Overwhelmed & Don’t Know Where to Start

Wed, 26 Feb 2025 05:00:00 -0400

What You’ll Learn in This Episode:

✔️ How to identify different types of overwhelm (emotional, sensory, time-related, decision fatigue, etc.)

✔️ Why overwhelm impacts executive function and makes task-switching harder

✔️ The role of self-talk in managing stress and avoiding burnout

✔️ How to prioritize and decide what will have the most impact right now

✔️ A step-by-step process to check in with yourself and create a realistic plan

✔️ Why adjusting expectations and self-compassion are key to navigating overwhelm

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Get your Free ADHD Action Plan
Coaching Membership: Stuck to Started
Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/019

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

018: How to Break Free from ADHD Waiting Mode: 6 Practical Strategies

Wed, 19 Feb 2025 05:00:00 -0400

Are you the kind of person who has a 2 p.m appointment and you can't do anything until that appointment happens? That’s waiting mode. In this episode, I dive into why it happens (hello, executive functioning!) and how it impacts your ability to stay productive. I share 6 practical strategies to help you break free from this frustrating pattern.

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/018

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

017: “I wish I started sooner:” 5 Strategies to Get Unstuck

Wed, 12 Feb 2025 03:00:00 -0400

Have you ever really wanted to start something but been paralyzed and overwhelmed? In this episode, I explore what it means to feel stuck and how it differs from procrastination. I walk you through a simple framework to help you take action, even when starting feels overwhelming.

Host: Sarah Lovell, Executive Function and ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/017

Connect with Sarah Lovell:

Website: Executive Functioning First
Email: sarah@executivefunctioningfirst.com
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual

016: Endless Laundry & Constant Clutter?! ADHD Cleaning Tips That Won’t Burn You Out

Wed, 05 Feb 2025 03:00:00 -0400

Got piles of laundry, mountains of dishes, and miles of mess? You’re not alone. Cleaning is a never-ending cycle. If you’ve ever felt guilt or frustration about keeping up with your home, this episode is for you. You’ll leave with a new way to think about chores, feel validated about the struggle, and have tools to help you take action in a way that feels good.

Host: Sarah Lovell, Executive Function and ADHD Coach

Episode Highlights:

00:00 Understanding the Overwhelm of House Chores
05:33 Reframing Cleaning Expectations
10:48 Identity and Cleaning: Changing the Narrative
16:43 Strategies for Managing Cleaning Overwhelm
23:09 Tools and Techniques for Effective Cleaning
27:24 Community Support and Resources for Cleaning Challenges
31:01 Outro

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Stuck to Started Episode 9: The Secret to Goals That Stick
Goblin Tools: An AI tool recommended for breaking down tasks into manageable steps.
Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/016

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual

015: How Strength-Based Education & Community Transforms the Lives of Neurodivergent and 2E Students with Sam Young

Wed, 29 Jan 2025 05:00:00 -0400

I chatted with Sam Young, M.Ed, the Head of School at Young Scholars Academy, about what it means to be “twice-exceptional,” the challenges neurodivergent students face, and how community and leaning into strengths builds confidence and sets students up for success.

This is a great conversation for educators, parents, neurodivergent adults, and anyone who’s passionate about supporting unique learners.

Connect with Sam Young & Learn more about Young Scholars Academy

Website: https://youngscholarsacademy.org/
Facebook: Young Scholars Academy
Instagram: @youngscholarsacademy
BONUS: Podcast Listeners Save 10% on all classes when you use my code YSALOVELL10

Connect with Sarah Lovell:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Website: Executive Functioning First
Instagram: @executivefunctioningfirst
Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/015

Music by: AudioCoffee, Inspirational Background

014: Are you a Procrastiplanner? Here’s how to Actually Start the Thing

Wed, 22 Jan 2025 03:00:00 -0400

This one is for overplanners who spend a ton of time and energy planning, but then don’t take action. Learn how to find the “Goldilocks effect” with planning—just the right amount to keep you moving forward. Whether you’re an over-planner or someone who consistently wings it, you’ll find actionable takeaways to strike a better balance and avoid getting stuck.

Host: Sarah Lovell, Executive Function and ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/014

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

013: Stop Waiting for the Perfect Time: How to Start Taking Action on Goals When It Feels Hard

Wed, 15 Jan 2025 10:00:00 -0400

Getting started on goals & taking action on new goals can be uncomfortable. I’m sharing a non-traditional way to think about setting goals as an executive function & ADHD coach.

What You'll Learn this episode:

Why goal setting is really about navigating discomfort
How perfectionism and all-or-nothing thinking keep you from taking action
Why clarity (not pressure) helps you take action on goals when you're overwhelmed
How to build flexibility, compassion, and credit-giving into your goals
A mindset shift that makes returning to goals and taking action on goals easier and more sustainable

Host: Sarah Lovell, Executive Function and ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version here: https://www.executivefunctioningfirst.com/podcast/013

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual

012: For Overwhelmed People Pleasers: How to Set Boundaries, Advocate for Yourself, and Reclaim Your Time

Wed, 08 Jan 2025 20:42:00 -0400

This one is for my people-pleasers! Do you find it easier to advocate for others—your partner, your kids, or even your pets—than for yourself? You’re not alone. In this episode, I dive into the art of boundary setting, self-advocacy, and asking for help without guilt, especially for my fellow recovering people pleasers. I’ll share simple strategies to pause, prioritize, and protect your time and energy so you can show up for yourself and others in a healthier way.

Host: Sarah Lovell, Executive Function and ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version here: https://www.executivefunctioningfirst.com/podcast/012

Connect with Sarah Lovell:

Website: Executive Functioning First
Email: sarah@executivefunctioningfirst.com
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual

011: How to Boost Motivation to Take Action: Gentle Strategies That Actually Work

Wed, 01 Jan 2025 10:00:00 -0400

If you’ve ever struggled to feel motivated, whether it’s for the things you have to do or the things you want to do—this episode is for you. I’m sharing a realistic approach to increasing motivation that doesn’t rely on “just do it” energy or shame. We’ll explore how to take action even when motivation is low, while staying kind and patient with yourself.

What You’ll Learn in This Episode:

Why motivation ebbs and flows and what factors really impact it (energy, mood, environment, season of life, and more).
Practical strategies to boost intrinsic motivation
How to navigate action when you aren’t motivated, including starting small, giving yourself credit, and adjusting your plans.
Ways to set up your environment for success and use visual cues to make taking action easier.
How to practice self-care, emotional awareness, and patience when motivation isn’t showing up the way you want.

Host: Sarah Lovell, Executive Function and ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version of this episode here: https://www.executivefunctioningfirst.com/podcast/011

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual

010: Rethinking New Year’s Resolutions: A Gentler Approach for Setting Goals & Identity Based Goals for ADHD

Wed, 18 Dec 2024 18:35:00 -0400

I don’t believe in “New Year, New You.” You’re already pretty great! But if you’re feeling inspired to set some goals, let’s talk about how to approach them in a way that feels sustainable and supportive—not overwhelming. Whether you’re someone who loves goal-setting or feels stressed just thinking about it, this episode is packed with practical tips to make your goals work for you—any time of year. I’ll share why I’ve moved away from traditional January goal-setting, how I’ve shifted my own self-talk around big goals, and why reflecting and adjusting your plans throughout the year makes all the difference.

What you'll learn:

Why reflecting before goal setting matters
How identity-based goals work for ADHD brains
What to do when excitement drops and the “honeymoon phase” of working on your goal ends
How to build flexible systems that adjust to your season of life
Ways to give yourself credit and build momentum on your goals

Resources Mentioned:

Get your Free ADHD Action Plan
Read the blog version of this episode here: https://www.executivefunctioningfirst.com/podcast/010

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

009: Why Your Goals Don’t Stick (And How to Set Goals and Achieve Them)

Wed, 11 Dec 2024 10:00:00 -0400

If you’ve ever set a goal, felt super motivated for a couple of weeks, and then let it fall apart or if goal-setting feels so overwhelming that you avoid it altogether—this episode is for you. I’m sharing a fresh approach to setting goals that align with your identity. Whether you want to embrace a new habit, take on a new challenge, or simply follow through on what matters to you, this episode will give you actionable tips to get started—and keep going.

Here's what you'll learn:

How to set goals that stick (even if you have struggled with being consistent the past)
How identity-based goals create sustainable change
The role self-talk plays in taking action (and why it’s the foundation of executive functioning)
How perfectionism, “should” thinking, and all-or-nothing expectations sabotage goals

Host: Sarah Lovell, Executive Function and ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/009

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

008: How to Work With Your Energy, Not Against It

Wed, 04 Dec 2024 10:00:00 -0400

Ever try to push through a task when you're low on energy, only to feel burnt out and frustrated? In today’s episode, I’m diving into one of my favorite topics: working with your energy. It’s more than just “high” and “low” energy. I’ll show you how adjusting your plan to match your type of energy and energy levels can keep you productive and prevent burnout, whether you’re feeling creative, ready to problem-solve, bouncing out of your seat, or just plain tired. Let’s learn how to get things done in a way that feels good.

Host: Sarah Lovell, Executive Function and ADHD Coach

Episode Highlights: (time stamps)

00:00 Harnessing Your Energy for Productivity
09:35 Understanding Different Types of Energy
18:22 Practical Strategies for Energy Management

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/008

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

007: The Power of Planning: Turn Swirling Ideas into Action

Wed, 27 Nov 2024 10:00:00 -0400

Do you ever find yourself jumping into a project without a plan and feeling totally scattered? Or maybe you’re stuck, unable to get started because there’s no clear direction. Today’s episode is all about the power of planning. I’ll walk you through how to organize your thoughts, create a plan that works for you, and take actionable steps—even when things feel overwhelming. Let’s turn that mental swirl into focused action!

Host: Sarah Lovell, Executive Function and ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version: https://www.executivefunctioningfirst.com/podcast/007

Connect with Sarah Lovell:

Website: Executive Functioning First
Email: sarah@executivefunctioningfirst.com
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

006: How to Hit the Reset Button on a Bad Day

Wed, 20 Nov 2024 10:00:00 -0400

Ever have one of those days where it feels like everything goes wrong, and you just can’t seem to shake it? I’m sharing five practical ways to hit the reset button on your day—no matter how off-track things feel. Whether it’s unexpected chaos or just feeling stuck, you have the power to turn things around.

Host: Sarah Lovell, Executive Function and ADHD Coach

Resources Mentioned:

Sign up for the FREE ADHD Action Plan Private Podcast
Read the blog post: https://www.executivefunctioningfirst.com/podcast/006

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

005: How to Stop Feeling Defeated by Your To-Do List

Wed, 13 Nov 2024 10:00:00 -0400

Ever find yourself staring at your endless to-do list, wondering how you’re going to get it all done (and then feeling awful when you don’t)? In today’s episode, I’m diving into how you can create realistic plans for managing life when everything feels overwhelming. Prioritizing is complicated, but so important to avoid burnout. Let’s talk about the executive function strategies (and self-talk!) that will help you feel better about how you tackle your to-do list, even when you don’t get everything done.

Host: Sarah Lovell, Executive Function and ADHD Coach

Episode Highlights: (time stamps)

00:00 The Challenges of Managing Overwhelm
06:30 Creating Realistic Plans and Adjusting Expectations
10:04 Mastering Executive Functioning: Organizing, Planning, and Prioritizing
13:07 Time Management: Estimating and Feeling Time
17:17 Overcoming Perfectionism and All-or-Nothing Thinking
20:3 Taking Action and Giving Yourself Credit
27:04 Finding Tools and Systems to Manage Overwhelm
30:11 Outro

Resources Mentioned:

Free training: Creating a Formula to Overcome Procrastination and Get Unstuck
Coaching Membership: Stuck to Started
Read the blog version: https://www.executivefunctioningfirst.com/podcast/005

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

004: How to get out of Analysis Paralysis (aka "Limbo")

Wed, 06 Nov 2024 10:00:00 -0400

In this episode, I dive into a frustrating yet all-too-common experience that many of us face: being stuck in limbo. You’re not fully working, but you’re not really resting either. Sound familiar? This space, where we feel anxious, overwhelmed, and unsure of what to do next, is a place I call “limbo.” Today, I share how this feeling impacts productivity and rest, and more importantly, how to break free from it.

Whether it's doom scrolling or switching between tasks without completing any of them, you’ll learn how to recognize this state and use simple, effective tools to get out of it. If you've been feeling stuck or unsure of how to navigate that weird in-between space, this episode is for you.

Host: Sarah Lovell, Executive Function and ADHD Coach

Resources Mentioned:

Get your Free ADHD Action Plan Here
Coaching Membership: Stuck to Started
Read the blog version: https://www.executivefunctioningfirst.com/podcast/004

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

003: The Real Reason Everyday Tasks Overwhelm You (And What to Do About It)

Wed, 30 Oct 2024 09:00:00 -0400

I’m diving into why everyday tasks—like responding to texts or emptying the dishwasher—can feel way harder than you think they “should.” (The should is always in quotes!) If you’ve ever looked at your to-do list and felt totally stuck on something simple, you’re not alone. I break down how our brains tend to complicate things and why “simple” doesn’t always mean “easy,” especially when executive functioning is involved.

Host: Sarah Lovell, Executive Function and ADHD Coach

Episode Highlights: (time stamps)

00:00 Introduction: The Illusion of Simplicity
05:20 Simple, But Not Easy: Tasks That Should Be Simple
08:40 Tasks Related to Work, School, Hobbies, and Chores
11:01 The Impact of Self-Talk on Executive Functioning
14:11 Decision-Making and Executive Functioning
16:57 Reframing Self-Talk and Creating Personalized Systems
17:34 Outro

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Email: sarah@executivefunctioningfirst.com
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual

002: What is Executive Function Coaching? The Secret Tool You Didn’t Know You Needed

Wed, 30 Oct 2024 09:00:00 -0400

In this episode, I dive into the world of executive function coaching—a career and resource most people haven't even heard of, but one that can completely change how you navigate life. I share my personal story of how I became an executive function coach, the importance of executive functioning skills in everyday life, and why anyone can benefit from coaching. Whether you're struggling with time management, organization, or just feeling stuck, this episode is for you!

Host: Sarah Lovell, Executive Function and ADHD Coach

Episode Highlights: (time stamps)

00:00 Introduction to Executive Function Coaching
06:20 Sarah Lovell's Journey to Becoming a Coach
10:09 The Role of Self-Talk in Executive Functioning
11:01 The Connection Between Mental Health and Executive Functioning
16:20 Accidentally Starting a Business: Sarah Lovell's Journey
21:54 Spreading the Word About Executive Function Coaching
22:41 Outro

Resources Mentioned:

Get your Free ADHD Action Plan
Coaching Membership: Stuck to Started
Read the blog version here: https://www.executivefunctioningfirst.com/podcast/002

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

001: Feeling Stuck? It’s Not Just Procrastination—Here’s How to Take Action

Wed, 30 Oct 2024 09:00:00 -0400

This first podcast episode dives into a topic I discuss often with my clients—procrastination and being stuck. As an executive function and ADHD coach, I know all too well how these issues stop you in your tracks. I share my personal journey of starting this podcast and how anxiety, perfectionism, and imposter syndrome showed up. Find out exactly what I did to get unstuck. If you're someone who struggles with getting started and is extra hard on yourself about it… this episode is for you!

Host: Sarah Lovell, Executive Function and ADHD Coach Episode

Episode Highlights:

00:00 Introduction and Personal Experience
03:29 Understanding Procrastination and Being Stuck
07:05 Differentiating Procrastination and Being Stuck
09:18 The Purpose of Procrastination and Being Stuck
11:27 The Power of Self-Talk and Reframing
13:37 Developing a Formula to Get Unstuck
16:51 Embracing Imperfection and Taking Action
17:28 Outro

Resources Mentioned:

Get your Free ADHD Action Plan
Coaching Membership: Stuck to Started
Read the blog version here: https://www.executivefunctioningfirst.com/podcast/001

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Welcome to From Stuck to Started

Mon, 21 Oct 2024 09:00:00 -0400

Host: Sarah Lovell, Executive Function and ADHD Coach

Description:

Ready to learn how to work with your brain & figure out exactly what’s keeping you stuck? Whether you have ADHD, identify as a perfectionist, or are just someone juggling a million tasks every day, the From Stuck to Started podcast is for you. Join executive function & ADHD coach, Sarah Lovell each Wednesday to build a toolbox of strategies that will help you do more than just tackle your to-do list.

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Email: sarah@executivefunctioningfirst.com
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

069: 5 Tips from an Executive Function Coach to Create Simple ADHD Systems That Fit Your Brain & Life

068: Overwhelmed by Digital Clutter? Simple Digital Organizing Systems with Professional Organizer JoAnn Krall

064: Why Executive Function Strategies Don’t Work as Well When You’re Overwhelmed: Nervous System Regulation for ADHD Brains

What you’ll learn in this episode

066: Simple Systems for ADHD: Reduce Overwhelm and Create Systems That Actually Work

065: What to do when you feel like you’re “wasting time:” When overwhelm, analysis paralysis, decision fatigue keep you stuck

064: You’re Not Alone with ADHD Overwhelm: Feeling seen, understood, and supported with ADHD Weasel

What you’ll learn in this episode:

063: How Women Business Owners with ADHD Can Save 10+ Hours Per Week (Without Working Harder)

062: Overwhelmed and Waiting for the “Perfect Time” To Start? A Better Way for Women Entrepreneurs to Take Action in Your Business

What You’ll Learn in This Episode

061: How Women Business Owners Can Stop Procrastinating and Get Unstuck: A 3-Step ADHD-Friendly Process to Take Action

060: How to Prioritize When Everything Feels Important: 5 Prioritizing Strategies for Women Business Owners

059: Why Free Time Feels So Hard When You’re a Woman Business Owner: Time Management Strategies to Create a Life-First Business

What you’ll learn in this episode

058: Be a Better Boss to Yourself: Executive Function Coaching for Women Business Owners Navigating Overwhelm

What You’ll Learn in This Episode

057: How to Keep Using That Planner You Just Bought: What to Do When Your Planner (or Any System) Stops Working

056: Why Reflection Matters More Than Resolutions: Simple Ways to Practice Self-Reflection (Even When You’re Overwhelmed)

055: What to do when you feel overwhelmed: 5 Strategies to Manage ADHD Overwhelm Without Burning Out

054: How to Stop Doomscrolling with ADHD: A Simple 3-Step Formula to Have a Healthier Relationship with your Phone

053: Why It's So Hard To Stop Doomscrolling & The First Step To Have A Healthier Relationship With Your Phone

052: How Seasonal Changes Affects Executive Functioning, Mood, and Motivation: Strategies to Work with your Energy this Winter

051: Letting Go of “Shoulds”: Adjusting Expectations to Overcome Overwhelm & Take Action

050: How to Break the ADHD Shame Cycle with Self-Compassion: a conversation with Laura Sgro, LCSW

049: How to Practice Growth Mindset, Ask for Help, and Overcome Fear of Failure to take Action on your Goals

048: How do you delegate tasks​ with ADHD: Strategies to make delegating eaiser

047: Why “Just Ask for Help” Isn’t Actually That Simple (& how to practice asking for help)

046: How to Ask for Help When You're Overwhelmed (and How to Make Asking for Help Easier)

045: How to stop being a people pleaser: 5 traps to watch out for

Replay: 5 Tips to manage overwhelm as a perfectionist ("Why can't I finish my to-do list?”)

Replay: Simple Ways to Reduce Overwhelm (and Make Tomorrow Easier)

Replay: The Hidden Link Between Perfectionism and Avoidance (and How to Break It)

What You’ll Learn in This Episode:

Replay: How to Take Action When You’re Overwhelmed & Don’t Know Where to Start

044: 3 questions to help overachievers avoid burnout

043: My #1 Strategy to navigate overwhelm as an executive function & ADHD Coach

Replay: How to Find the Right Community & Support for Your Gifted or Neurodivergent Child - Empowering Twice-Exceptional Students Beyond Traditional Classrooms with Sam Young

042: When a 5-Minute Task Feels Impossible: What’s Really Going On with Amy Voros

041: How to Manage ADHD Overwhelm When Your To-Do List Feels Impossible

040: 3 Mindset Shifts to Stop Getting Overwhelmed When Everything Feels Like Too Much

039: How to Be More Efficient When You Feel Overwhelmed

038: How to Take Action When You’re Paralyzed by Uncertainty and Overwhelm & Don’t Know Where to Start

037: How to Be Consistent with Hobbies (Even If You Love Starting New Ones)

036: What to Do When Your Systems Stop Working: How to Develop Good Habits

035: 3 Mindset Shifts to be more consistent with ADHD

034: How to Plan Unstructured Time: ADHD-Friendly Strategies for Using Free Time More Productively

033: How to create routines that you actually stick to: Morning routines for ADHD

What You’ll Learn in This Episode

032: You’re Not Lazy: Self-Compassion for ADHD Brains with Meg Duke, LCSW-S, ADHD-CCSP, LCDC

031: Task switching with ADHD: Why it's so hard for neurodivergent brains to start and stop tasks with Vivien Renee Benben

030: Ayurveda for Beginners: Self-Care Rituals That Actually Fit Your Busy Life with Rita Sweeney

029: Neurodivergent-Friendly Money & Budgeting Tips with Stephanie Berman

What You’ll Learn in This Episode

028: 3 Tools to overcome procrastination when you're paralyzed, overwhelmed, and stuck

027: 6 Ways to Make Life Easier One Small Step at a Time

026: How to keep track of everything on your plate: A simple strategy to make to-do lists less overwhelming

025: Why to-do lists don’t work (especially for overwhelmed ADHDers)

024: "Why can't I finish my to-do list?" 5 Tips to manage overwhelm as a perfectionist

023: How to pick the right strategies to navigate perfectionism, executive dysfunction, and ADHD paralysis

What You’ll Learn in This Episode:

022: Don't let perfectionism steal your joy: how to stop overthinking & take action as a perfectionist

What You’ll Learn in This Episode:

021: How Perfectionism Leads to Procrastination & Strategies to Navigate the Discomfort of Starting Tasks

What You’ll Learn in This Episode:

020: The Perfectionism Trap—Why It Keeps You Stuck & What to do About It

What You’ll Learn in This Episode:

019: How to Take Action When You’re Overwhelmed & Don’t Know Where to Start

018: How to Break Free from ADHD Waiting Mode: 6 Practical Strategies

017: “I wish I started sooner:” 5 Strategies to Get Unstuck

016: Endless Laundry & Constant Clutter?! ADHD Cleaning Tips That Won’t Burn You Out

015: How Strength-Based Education & Community Transforms the Lives of Neurodivergent and 2E Students with Sam Young

014: Are you a Procrastiplanner? Here’s how to Actually Start the Thing

013: Stop Waiting for the Perfect Time: How to Start Taking Action on Goals When It Feels Hard

012: For Overwhelmed People Pleasers: How to Set Boundaries, Advocate for Yourself, and Reclaim Your Time

011: How to Boost Motivation to Take Action: Gentle Strategies That Actually Work

010: Rethinking New Year’s Resolutions: A Gentler Approach for Setting Goals & Identity Based Goals for ADHD

009: Why Your Goals Don’t Stick (And How to Set Goals and Achieve Them)

008: How to Work With Your Energy, Not Against It

048: How do you delegate tasks with ADHD: Strategies to make delegating eaiser