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

"I didn’t get as much done as I wanted to." If you've said this to yourself more times than you can count, you're not alone. It's one of the most common things I hear from my executive function coaching clients.What You'll Learn in This Episode:Why your brain fixates on unfinished tasks (and what "open loops" have to do with it)How all-or-nothing thinking convinces you that nothing you did today countsWhy comparing yourself to your past self or to other people can quietly sabotage your executive functioningHow to adjust your expectations to fit your actual capacityThe mindset shift that ties it all together and helps you give yourself credit, even on the hard daysConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callResources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan

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 skillsThe most common reasons it’s hard to delegate — from time blindness to people-pleasingHow to separate planning from action so you can actually pass things offSimple check-in questions to help you decide what’s worth keeping and what to delegateHow to reframe delegation as an act of trust, not controlResources Mentioned:Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the Blog here Other Episodes You Might Enjoy: Episode 45: How to stop being a people pleaser: 5 traps to watch out forEpisode 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 CoachConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 challengesThe “something goes up, something has to go down” mindset shiftHow to spot (and stop) the habit of comparing yourself to a past version of youQuestions to ask when you're in survival mode and need to re-centerReframes and reminders to support yourself when overwhelm takes overConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callResources: Stop Doomscrolling & autopiloting to your phone with 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 FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundHost: Sarah Lovell, Executive Function & ADHD Coach

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 discomfort5 reflection questions to ask before taking a “shortcut”How to be more efficient with time without overwhelming yourselfWhether 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.Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callResources Mentioned:Free Private Podcast: The ADHD Action Plan Read the blog version here Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Music by: AudioCoffee, Inspirational Background

“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 ADHDA more flexible, ADHD-friendly definition of consistencyThe surprising role self-talk and perfectionism play in your consistency strugglesThree mindset shifts to help you come back to habits, routines, and systems (without shame)Alternative words to use when “consistency” feels rigid or overwhelmingWhether 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 CoachConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callResources: Get your Free ADHD Action Plan Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Music by: AudioCoffee, Inspirational Background

What is body doubling and why does it work so well for ADHD brains? In this episode, I'm breaking down one of my favorite (and most underrated) executive function strategies: body doubling. Whether you've been doing it your whole life without a name for it, or you've never heard of it before, this episode will help you understand why it works and give you a whole menu of ways to try it.What you'll learn in this episode:What body doubling actually is (and why it's not just "going to a coffee shop to work")The science-backed reasons it helps with task initiation and focus especially for ADHD and neurodivergent brainsCreative ways to body double and how to find the type of body doubling that fits your brain, your life, and your social batteryHow body doubling connects to Parkinson's Law and why it helps you stop dragging tasks outHow Body Doubling Platforms like Flown can help you with task initiation, sustained focus, and navigating overwhelm 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 FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

Why Do I Always Wait Until the Last Minute? (And What to Actually Do About It)If you've ever found yourself scrambling to finish something right before the deadline — telling yourself next time will be different — this episode is for you. I'm digging into why your brain is wired to lean on urgency as a motivator, and I want you to walk away feeling understood.In this episode, you'll learn:Why waiting until the last minute isn't a character flaw or a moral failing — it's actually how many ADHD and neurodivergent brains are wired to functionWhat Parkinson's Law is and how noticing & naming it can help you get started soonerHow to create "healthy urgency" through sprints and anchor points so you're not always crunching at the finish lineWhy "someday goals" are often the hardest to start and what to do when there's no real deadline pushing youSometimes waiting until the last minute to get started can actually be the best strategy (and how to do it in a way that is supportive!)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 FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

If you've ever stared at your to-do list knowing exactly what needs to get done and still couldn't make yourself start this episode is for you. I'm breaking down why motivation works differently for ADHD and neurodivergent brains, and sharing a simple 5-part framework called PINCH (designed by Dr. William Dodson) that helps you create your own motivation, even when you don’t have a deadline approaching! In this episode, you'll learn:Why waiting for motivation to "kick in" isn't a personal failing it's actually how your ADHD brain is wiredThe difference between an interest-based nervous system (ADHD or neurodivergent) and an importance-based nervous system (neurotypical) The PINCH method: 5 practical ways to add a little dopamine to the tasks you've been avoidingSimple, creative ways to make boring, repetitive tasks feel less painful (yes, even laundry and emails!)PINCH: Play/Passion, Interest, Novelty, Challenge, Hurry/Urgency 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 FirstInstagram: @executivefunctioningfirstApply for 1:1 coaching

This is such an important conversation that everyone needs to hear. I'm talking with Ayurvedic practitioner Rita Sweeney about something I wish I'd learned way earlier: the four phases of the menstrual cycle and how they affect your energy, mood, focus, and productivity. In this episode, you'll learn:The four phases of the menstrual cycle (spring, summer, fall, winter) and what's actually happening in your body and brain during each oneWhy comparing yourself to your "spring phase" self the rest of the month is setting you up to feel like you're failing and how to shift that expectationHow tracking your cycle doesn't have to be complicated (Rita breaks it into three simple phases so you're not trying to do everything at once)What "rest" actually looks like during your menstrual phase and why it can change how you feel going into your next cycleHow to start using this information to plan your work, social calendar, and self-care in a way that actually works with your bodyListen to Rita’s First Interview: Episode 30: Ayurveda for Beginners: Self-Care Rituals That Actually Fit Your Busy Life with Rita SweeneyAbout Rita Sweeney & Connect with her: Rita Sweeney is a certified Ayurvedic Health Counselor specializing in digestion and menstrual imbalances. She offers workshops in person in northern VT and 1:1 health coaching virtually. Website: https://www.rhythmiclivingayurveda.com/ Instagram: @rita.rhythmic.living.ayurveda Listen to Ayurveda for Women’s Health Podcast:https://ayurvedaforwomenshealth.riverside.com/Get your Free Menstrual Cycle Tracking Guidebook: https://www.rhythmiclivingayurveda.com/free-cycle-tracking-guideHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

5 Simple Systems That Changed My Life (And How to Make Them Work for Your Brain)This episode gets a little personal. After years of helping clients build executive function systems, I've been reflecting on the simple systems I use in my own life. I’m sharing 5 with you today! These aren't perfect, and they won't all be the right fit for your brain, but I'll walk you through each one and ask you questions to help you figure out what your own version could look like.In this episode, you'll learn:05:23 The power of quick wins and how to find your own version of a quick morning win that gives your brain a dopamine boost08:05 How letting go of the idea of a "normal week" can help you break free from all-or-nothing thinking and perfectionism around planning and scheduling10:31 My personal strategies for managing decision fatigue — including when to trust your gut, when to pause, and how to batch decisions to protect your energy17:31 What "micro-moments" are and how looking for small pockets of time can help you stay connected to your goals without the pressure of doing it perfectly20:56 How bricking my phone for two years has helped me build a healthier relationship with scrolling and the questions to ask yourself if you want to change your own phone habitsResources: Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirst

I sat down with Annika Angelo, ADHD nutrition expert and creator of the Eat to Focus Cookbook, to talk about the real reason feeding yourself feels so overwhelming when you have ADHD. It's not laziness, it's neuroscience. We cover everything from why you might not notice hunger cues to practical strategies to feed yourself.In this episode, you'll learn:How nutrition impacts ADHD brainsWhy eating isn't "one task" — it's actually 5+ tasks and why that matters for your executive functionThe connection between dopamine and hunger cues (and why some people with ADHD don't feel hunger until it's already urgent)What interoception is and how learning to trust your body's signals can change the way you eatThe "4 S's" framework for low-effort lunches that don't require a recipe or a planWhy ingredient prepping beats meal prepping for ADHD brains and how to make it work for youAbout Annika Angelo & Connect: Annika Angelo is one of the leading experts in the world on ADHD nutrition research. She holds her MS in Health Psychology and has dedicated her professional career to communicating the science of ADHD nutrition: what works, what doesn't, and why.Website: https://nutrimindlab.com/Eat to Focus Cookbook: https://nutrimindlab.com/shop/Nutrimind Hub Discord: https://discord.com/invite/TJaS57g6wGMonthly Membership - Neurodiverse Neighborhood: https://www.patreon.com/TheNeuroDiverseNeighbourhoodHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

If you've ever walked away from a task and come back feeling completely lost or avoided starting back up because you couldn't remember where you left off, this episode is for you. If you live with ADHD or executive dysfunction, you know how hard it can be to pick up where you left off. Task initiation, working memory challenges, and the mental load of reorienting yourself mid-project can make even simple tasks feel impossible. Breadcrumbs are a practical ADHD task management strategy designed to bridge that gap — giving your brain a clear, low-effort on-ramp back into your work. Whether you're a student, a professional, or a busy parent, this system meets you where you are and makes getting started on tasks just a little bit easier.In this episode, you'll learn:What breadcrumbs are and why they're different from a regular to-do list (hint: it's all about that next step)Why leaving a note for "future you" is one of the kindest things you can do for your brainHow to know when it's worth leaving yourself a breadcrumbWhat actually makes a good breadcrumb so it makes sense when you come back to itWhere to leave your breadcrumbs depending on the type of task or project you're working onResources: Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirst

If you've ever tried to build a morning routine and ended up feeling like a failure when it didn't stick, this one's for you. In this episode, I'm breaking down why traditional morning routines often don't work for ADHD brains, and sharing a more flexible, realistic approach to creating mornings that actually feel good.What you'll learn in this episode:Why morning routines for ADHD need to look different and why rigid routines can actually backfire on an ADHD brainHow to create a morning routine you'll actually stick to by starting with one small, sustainable shift instead of overhauling everything at onceA simple reflection exercise to identify what's already working in your morning (and what might need a gentle tweak)How to create routines that work for you by building in flexibility, so skipping a day doesn't feel like starting overDifferent strategies to stop doomscrolling in the morning 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 FirstInstagram: @executivefunctioningfirst

If you feel overwhelmed by clutter and don’t know where to start with home organization, this episode is for you. I chat with Allison Converse from Calm Cottage Coaching to talk about simple home organization systems for ADHD brains, why traditional organizing methods don’t work, and how to create realistic, functional routines that actually stick. If you’ve been searching for how to declutter your home, get organized with ADHD, or create simple systems that last – make sure you listen to the end to hear Allison share a realistic step you can take today! What You’ll Learn in This EpisodeWhy ADHD and overwhelm make home organization and decluttering feel so hardHow to get started organizing your home when you don’t know where to beginSimple home organization systems that are realistic to maintainHow to declutter your home without perfectionism or all-or-nothing thinkingPractical strategies to reduce clutter, stay organized, and create a calmer space if you have ADHD and are overwhelmed by thought of organizing About Allison Converse: Allison is an ADHD Home & Systems Coach and the founder of Calm Cottage Coaching. She helps ADHD women create more flow and function at home with simple systems that actually work. In 2021, Allison left her career as an Occupational Therapist while downsizing her family’s home to half the square footage and letting go of half their belongings. Through that experience, she saw the benefits of living with less including decreased anxiety & overstimulation, simplified clean up, and more time for what mattered most. Now, she supports women virtually in creating calmer, more manageable homes without perfection or pressure through decluttering, organizing, and realistic home task rhythms. She is also the host of The Gentle Reset Podcast, where she shares bite-sized mindset shifts and home strategies to help ADHD women feel calmer in their spaces, one small win at a time.Connect with Allison: The Gentle Reset Podcast: https://pod.link/1816231695Instagram: @calmcottagecoachingWebsite: https://www.calmcottagecoaching.com/ Freebie: 5 Sneaky Clutter Hot Spots (and ADHD-Friendly Fixes): https://calmcottagecoaching.myflodesk.com/clutterpod Host: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 stickHow to treat systems like experiments so you can stop blaming yourself when they don’t workThe importance of building systems that fit your brain—not someone else’sHow to reuse and adapt systems that are already working in other areas of your lifeWhy 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: Get on my email list! Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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-meHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 episodeWhy nervous system regulation is a foundational system for executive functioningHow fight, flight, and freeze responses show up in everyday ADHD situations like emails, to-do lists, and work tasksSimple nervous system regulation strategies to help you move out of anxiety or shutdownWhy practicing ADHD coping tools before you need them makes it easier to use them when you’re overwhelmedResources: 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 FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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’tHow the wrong systems (not your brain) often cause ADHD overwhelm and frustrationA simple way to think about executive function systems in everyday lifeWhy ADHD brains need a balance of structure and flexibility to make systems sustainableReflection questions to help you identify systems that are working—and where you might want to experiment with something newResources: 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 FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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. actionHow to take the smallest, most realistic step forward to build momentum without burnoutResources: 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 FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 aloneHow feeling seen and understood can reduce ADHD overwhelm before any strategy is appliedWhy validation is a crucial (and often missing) part of ADHD supportHow ADHD Weasel helps adults with ADHD move from overwhelm to clarity with actionable strategiesA gentler way to navigate ADHD overwhelm without trying to overhaul your entire lifeAbout 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/subscribeConnect with ADHD Weasel: Website: https://www.adhdweasel.com/Threads: @theadhdweaselHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 EpisodeThe 5 most common “time leaks” impacting time management for women business ownersWhy decision fatigue, perfectionism, and overthinking quietly drain your time and energyHow ADHD brains experience task switching and why it can cost you hours each weekHow to create realistic, brain-friendly systems that actually work for a women business owner lifestyleSimple ways to start reclaiming time without working harder or pushing yourself toward burnoutHost: Sarah Lovell, Executive Function & ADHD CoachConnect 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 FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 excitedHow self-talk, fear of failure or success, and past burnout keep you stuckThe executive functioning challenges (like time blindness and prioritizing) that make starting feel so hardWhy “someday goals” are especially tricky for ADHD entrepreneursPractical strategies to take aligned action in your business without burning outHost: Sarah Lovell, Executive Function & ADHD CoachConnect 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 FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business OwnersDo 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 motivationHow executive dysfunction keeps you stuck in your businessSimple 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 yourselfHow to take action in your business in a way that works with your ADHD brainWhat 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 CoachConnect 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 FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business OwnersPrioritizing 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 todayHow setting boundaries and saying no can give you space for the priorities that truly move your business forward.Host: Sarah Lovell, Executive Function & ADHD CoachConnect 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 FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 episodeWhy free time often leads to overwhelm, indecision, and analysis paralysis How executive functioning challenges impact time management for women business ownersWhy 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 startedHow to balance structure and flexibility so your schedule supports your energy, not drains itHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 EpisodeWhy unstructured time can feel so overwhelming—and why it caught me off guard when I became self-employedHow hustle, perfectionism, and “I should be able to figure this out” thinking quietly lead to burnoutThe 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 settingHow and why my business has shifted into a more sustainable, life-first businessHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 youThe 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 dayHow to spot early “pink flags” that a system needs a tweak before you abandon itHow to build a flexible toolbox of systems that works with your ADHD brain, not against itResources 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 CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 brainReflection questions to help you celebrate wins, notice unexpected joys, and learn from challengesHow to identify habits or activities that no longer serve you and make space for what energizes youWhy 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 aheadResources 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 ADHDHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 doneThe role of self-talk in either easing or amplifying overwhelmResources Mentioned:Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan 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 Time019: How to Take Action When You’re Overwhelmed & Don’t Know Where to Start026: How to keep track of everything on your plate: A simple strategy to make to-do lists less overwhelming039: How to Be More Efficient When You Feel Overwhelmed051: Letting Go of “Shoulds”: Adjusting Expectations to Overcome Overwhelm054: How to Stop Doomscrolling with ADHD: A Simple 3-Step Formula to Have a Healthier Relationship with your PhoneHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 EpisodeHow to stop doomscrolling even when you feel “stuck” in the habitWhy ADHD brains are more vulnerable to doom scrolling — and how to work with your brain instead of fighting itHow to identify the self-talk that keeps you scrollingA 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:Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Host: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 scrollingThe hidden cues and triggers that send you reaching for your phone without realizing itWhat your brain is actually looking for when you scrollThe first steps toward building a healthier, more intentional relationship with your phone so you can stop doomscrolling Host: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Episode 9: How to Set Goals that StickGet your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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

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 changesHow winter affects executive functioning and what that might look like day to dayCommon 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 habitsHow to practice self-compassion and redefine productivity during slower seasonsHost: Sarah Lovell, Executive Function & ADHD CoachResources 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 ADHDGet your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI 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.

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 CoachResources Mentioned:Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 brainsHow shame, guilt, and self-criticism keep you stuck in cycles of burnout and overwhelmHow to practice self-compassion in real, actionable waysSmall 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.comIG: @laurasgrolcswGet Laura’s FREE Reroute Your Thoughts PDF guide to decrease negative thinking: https://laura-sgro-lcsw.myflodesk.com/reroute-your-thoughtsAbout 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:Sign up for the FREE ADHD Action Plan Private PodcastConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 climbHow fear, perfectionism, and all-or-nothing thinking can quietly keep you stuckThe power of being “seen trying” and why it’s a skill worth practicingWhat I’ve learned in my first year of podcasting—and how I’ve learned to adapt my own expectations along the wayHow 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 CoachResources 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 FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 skillsThe most common reasons it’s hard to delegate — from time blindness to people-pleasingHow to separate planning from action so you can actually pass things offSimple check-in questions to help you decide what’s worth keeping and what to delegateHow to reframe delegation as an act of trust, not controlResources Mentioned:Get your Free ADHD Action Plan Read the Blog here Other Episodes You Might Enjoy: Episode 45: How to stop being a people pleaser: 5 traps to watch out forEpisode 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 CoachConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundChapters05:13 Five Reasons Delegation is Difficult07:51 Strategies for Effective Delegation10:43 The Role of Time Management in Delegation13:16 Prioritizing Tasks for Better Delegation15:49 Overcoming People-Pleasing in Delegation18:38 Communication Challenges in Delegation21:34 Reflection and Practice in Delegation

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 yetHow to figure out who to ask for help and when to ask so it’s actually usefulA simple script you can use when you’re stuck and don’t know what to sayWays to give yourself credit for every small step of the process (even when it feels uncomfortable)Host: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Episode 46: Why Asking for Help Feels So Hard (and How to Make It Easier)Get your Free ADHD Action Plan Read the Blog here Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 normalHow perfectionism, people-pleasing, and past experiences shape your comfort with asking for helpThe 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 itHost: Sarah Lovell, Executive Function & ADHD CoachIf you liked this episode, you might enjoy these episodes: Episode 21: How Perfectionism Leads to Procrastination & Strategies to Navigate the Discomfort Episode 43: My #1 Strategy to navigate overwhelm as an executive function & ADHD CoachResources Mentioned:Get your Free ADHD Action Plan Read the Blog here Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 itHow prioritization challenges make it tempting to put others’ needs firstThe role emotional regulation plays in saying yes (even when you don’t want to)How working memory “forgets” the cost of past overcommitmentsA simple way to stop impulsively saying yes before you think it throughChapters00:00 Understanding People Pleasing06:17 How Executive Functioning impacts People Pleasing 09:45 Navigating Time Blindness and Prioritization11:58 Emotional Regulation and Its Impact14:16 Working Memory and Impulse ControlHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Get your Free ADHD Action Plan Read the Blog here Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 didHow perfectionism and all-or-nothing thinking contribute to overwhelm5 actionable strategies to help you reality-check your to-do list and feel more accomplishedHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Blog Version of the PodcastSign up for the FREE ADHD Action Plan Private PodcastConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 stressThe power of the Two-Second Rule and how to use itWhy 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 laterHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Sign up for the FREE ADHD Action Plan Private PodcastRead the blog version here: https://www.executivefunctioningfirst.com/podcast/027Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 overwhelmingHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/021Connect with Sarah Lovell: Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 overwhelmHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/019Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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” messagingHow all-or-nothing thinking fuels ADHD overwhelm and leads to burnout3 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 guiltPractical ways to avoid burnout while still getting things doneIf 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 CoachResources Mentioned:Brick: Get 10% off and use your phone more intentionally Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the Blog here Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 CoachResources Mentioned:Get your Free ADHD Action Plan Read the Blog here Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 AcademyWebsite: https://youngscholarsacademy.org/  Facebook: Young Scholars Academy Instagram: @youngscholarsacademy BONUS: Podcast Listeners Save 10% when you use my code YSALOVELL10Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

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 barriersHow lack of clarity (even when you think you're clear) leads to inactionThe emotional weight of putting things off and how it builds over timeWhat it means to be “consistently inconsistent” with ADHDMicro-steps and mindset shifts that can help you get unstuckAbout 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 PodcastConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstResources Mentioned:Get your Free ADHD Action Plan Music by: AudioCoffee, Inspirational Background

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 dysfunctionPractical tools to manage ADHD overwhelm and ADHD paralysisHow to break big tasks down into realistic, actionable stepsResources 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 FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundHost: Sarah Lovell, Executive Function & ADHD Coach

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 challengesThe “something goes up, something has to go down” mindset shiftHow to spot (and stop) the habit of comparing yourself to a past version of youQuestions to ask when you're in survival mode and need to re-centerReframes and reminders to support yourself when overwhelm takes overResources Mentioned:Get your Free ADHD Action Plan Read the Blog here Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundHost: Sarah Lovell, Executive Function & ADHD Coach

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 discomfort5  reflection questions to ask before taking a “shortcut”How to be more efficient with time without overwhelming yourselfWhether 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:Free Private Podcast: The ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the blog version here Connect with Sarah Lovell, Executive Function & ADHD Coach: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background