ADHD with Jenna Free – Détails, épisodes et analyse

You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide
Take the free Dysregulation Quiz here - https://adhdwithjennafree.typeform.com/adhdquiz
Register for the ADHD at Work 2.0 Workshop - www.adhdwithjennafree.com/adhdwork

Chapters
00:00 Introduction: ADHD at Work and the Severance Episode
01:00 When the Mental Boundary Between Work and Life Disappears
03:00 Why Everything Feels Urgent When You're Dysregulated
05:00 You Can't Work Your Way to Peace
06:00 Signs You've Lost Your Work-Life Severance
08:00 Regulating Your Body at Work and at Home
10:00 The Beliefs Behind Your Urgency
13:00 Regulating Your Behavior: Finding Balance
16:00 My Personal Experience with Work Boundaries
19:00 What Regulation Actually Looks Like
21:00 ADHD at Work 2.0 Workshop Announcement

Summary
In this episode, I talk about ADHD at work and how to actually put work in its place - not with better time management or productivity hacks, but with nervous system regulation. If you've ever been at your kid's soccer game and suddenly remembered an email you should have sent, and now your whole body feels uncomfortable until you send it, this is for you. I'm calling this "the Severance episode" after the TV show, because for ADHDers struggling with ADHD burnout and work-life balance, the mental boundary between work and life can completely disappear. I break down why ADHD makes it so hard to stop thinking about work, even when you desperately want to rest. When you're dysregulated, everything feels urgent - you can't stop thinking about work at home, but then when it's actually work time, you might be stuck in ADHD procrastination and overwhelm. It's the worst trap. I explain how working from dysregulation creates more dysregulation, so you'll never work yourself into peace. I also share the three types of regulation you need: body (slowing down, breathing, relaxing tension), mind (challenging beliefs like "if I don't stay on top of this, everything will fall apart"), and behavior (creating consistency instead of extreme work patterns). I share my own journey from obsessively thinking about work 24/7 to now having natural boundaries and actually feeling done at the end of the day. This episode will help you understand why ADHD at work feels so exhausting and what you can actually do about it.

Action Step
This week, pick one area to start practicing regulation.

• For your body: slow your walking between meetings or around your house, bring your shoulders down from your ears, and check if you're breathing or holding your breath.
• For your mind: notice when you feel urgent and ask yourself "what belief is driving this urgency?" Is it "if I don't stay on top of this, everything will fall apart" or "if I'm not thinking about it, I'll forget something"?
• For your behavior: set a quitting time and actually stop, regardless of how much you got done. Notice when you think "just one more email" - that's dysregulation trying to externally regulate. Start small with whichever feels most doable.

Takeaways

• For dysregulated ADHD brains, the mental boundary between work and life can completely disappear
• When you're dysregulated, everything feels urgent - this is why you can't stop thinking about work
• You can't work your way to peace - working from dysregulation creates more dysregulation
• Three types of regulation: body (slow down, breathe, relax tension), mind (challenge beliefs behind urgency), behavior (create consistency instead of extremes)
• Regulation gives you the internal ability to turn work off when you want rest, and turn it on when you want to work - that's the real skill

Connect with Me

• Instagram
• TikTok

Take the free Dysregulation Quiz here - https://adhdwithjennafree.typeform.com/adhdquiz
Join the waitlist for ADHD Groups (starting January) - www.adhdwithjennafree.com/groups
You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide

Chapters
00:00 Introduction to Boredom and ADHD
01:00 What Does "Boring" Really Mean?
03:00 Boredom as a Nervous System Mechanism
05:00 When Dysregulation Feels Like Boredom
08:00 Boredom Can Be a Motivator for Change
10:00 The Mismatch Between Your State and the Task
12:00 Is Regulation Boring? (Spoiler: No)
15:00 This Week's Practice: Notice Your Body During "Boring" Tasks

Summary
In this episode, I talk about ADHD and boredom - something I hear constantly from ADHDers struggling with procrastination and task avoidance. If you've ever said "it's just too boring, I can't do it" about laundry, dishes, emails, or paperwork, this episode is for you. I break down why ADHD makes certain tasks feel unbearably boring, and spoiler - it's not actually about the task itself. It's about ADHD dysregulation showing up as physical discomfort. That crawling-out-of-your-skin feeling when you're trying to focus on "boring" tasks? That's your nervous system, not lack of willpower. Using a real example from one of my ADHD regulation group members who couldn't do her taxes (not because they were hard, but because the ADHD overwhelm and boredom felt like a physical wall), I explain how ADHD procrastination is often really a mismatch between your nervous system state and what the task requires. When your ADHD brain is in fight or flight but the task needs calm, steady focus - that's when everyday tasks feel impossible. I also address the fear that ADHD regulation sounds boring, because we confuse dysregulation with excitement. But the stress chemistry of running late and doing things last minute isn't fun - it's exhausting. ADHD regulation gives you real free time, actual relaxation, better focus, and improved self-esteem. Way more exciting than chaos.

Action Step
This week, when you catch yourself saying "this is boring," pause and get curious. What does your body actually feel right now? Pick one task you've been avoiding because it's "boring" - folding laundry, washing dishes, filling out a form - and do it while really noticing what's happening in your body. Are you restless? Rushing to get it over with? Feeling physically uncomfortable? Take a breath and see if you can slow down and match your internal energy to what the task actually requires (which is usually pretty calm and steady). Notice if slowing down and matching the energy makes it less painful. I'd love to hear what you discover.

Takeaways

• Boredom for ADHD brains is often actually dysregulation showing up as physical discomfort - tension, restlessness, that crawling-out-of-your-skin feeling
• The real issue is a mismatch: your internal state is heightened (fight or flight) but the task requires calm, steady action
• For dysregulated ADHD brains, stillness and calm can feel threatening instead of soothing
• Regulation isn't about forcing focus - it's about shifting your internal state so the task doesn't feel like a threat
• We confuse dysregulation with excitement, but that "excitement" is really just stress chemistry (cortisol and adrenaline)
• A regulated life gives you real free time, actual relaxation, and better self-esteem - way more exciting than chaos
• When you're uncomfortable during a task, it's usually because your system has revved up and started rushing
• Sometimes boredom is a signal that something needs to change, but often we're calling dysregulation "boredom" and avoiding things we actually want to get done

Connect with Me

• Instagram
• TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Understanding Overstimulation and Dysregulation
10:49 Coping with Overstimulation
24:16 Long-term Regulation Strategies

Summary

In this episode of the ADHD with Jenna Free podcast, we dive into the concepts of overstimulation and dysregulation for ADHDers. I explain the differences of overstimulation and dysregulation and where they overlap. It's important to understand these two concepts so you can make the best decisions in how to cope. Dealing with the immediacy of overstimulation and long term dysregulation will improve your quality of life 100 fold!

Takeaways

• Overstimulation is a state where the brain receives too much sensory information.
• Dysregulation occurs when the nervous system is imbalanced, often stuck in fight or flight mode.
• Dysregulation can make individuals more sensitive to overstimulation.
• Understanding the difference between overstimulation and dysregulation is crucial for effective coping.
• You deserve to have a life that's easier and more enjoyable.

Connect with Me

• Instagram
• TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Understanding the Fight or Flight Response
03:24 The Impact of Chronic Stress on Consumption
09:14 Balancing Consumption and Creation
14:35 Finding Fulfillment Through Creation

Summary

In this episode I explore the effects of the fight or flight response on consumption behaviors. I discuss how these stress responses lead to overconsumption of food, goods, and content as a means of coping. I share the importance of balancing consumption with creation to foster well-being and self-regulation. We wrap this episode encouraging you to reflect on your consumption habits.

Takeaways

• Overconsumption is often a coping mechanism for dysregulation.
• Dopamine-seeking behavior can lead to unhealthy consumption patterns.
• Balancing consumption with creation is crucial for mental health.
• Creation fosters a sense of purpose and self-esteem.

Connect with Jenna

• Instagram
• TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Understanding the Fawn Response in ADHD
02:59 The Impact of Survival Mode on Relationships
07:07 Breaking Free from the Fawn Response
12:11 Practical Strategies to Overcome People-Pleasing
19:16 Embracing Vulnerability and Taking Up Space

Summary

In this episode of the ADHD with Jenna Free podcast, I explore the often-overlooked fawn response in survival mode. I discuss how this response manifests in behaviors like people-pleasing and avoiding conflict, and how to recognize and address these patterns for regulation and increased executive functioning. I go over practical strategies for you to break free from the fawn response, advocate for yourself, and foster genuine connections with others.

Takeaways

• Fawn is a response to feeling unsafe and is often overlooked.
• Being in survival mode can lead to people-pleasing behaviors.
• Setting boundaries is essential for regulation
• Asking for help is a crucial step in overcoming the fawn response.
• Taking up space and expressing needs creates connections.
• Practicing vulnerability can lead to stronger relationships.
• It's safe to say no and prioritize your own needs.

Connect with Jenna

• Instagram
• TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Understanding ADHD and Rest
00:49 The Impact of Dysregulation on Enjoyment
04:26 Chronic Fight or Flight and Its Effects
07:44 Challenging Thoughts and Beliefs
11:08 Nervous System Regulation Strategies
13:56 All or Nothing Thinking in Rest
16:35 Finding Balance in Rest and Productivity
19:30 Transitioning Between Tasks
25:51 Overcoming Barriers to Rest

Summary

In this episode of the ADHD with Jenna Free podcast, I dive into rest and ADHD, exploring the struggle between dysregulation and the ability to relax. I get into how external factors often get blamed for difficulties in resting, while the real issues may lie within our thoughts, beliefs, and nervous system regulation. I talk about how to challenge all-or-nothing thinking, the importance of finding balance in daily life, and practical strategies for achieving a more regulated state that allows for genuine enjoyment and rest.

Takeaways

• Rest is often hard for those with ADHD due to dysregulation.
• Chronic fight or flight states hinder relaxation.
• External factors are not the sole cause of our inability to rest.
• Nervous system regulation is crucial for relaxation.
• Slowing down can help manage dysregulation.
• All or nothing thinking can prevent effective rest.
• Regulated rest is about balance, not extremes.
• Rest should be integrated into daily life, not seen as a reward.

Connect with Jenna

• Instagram
• TikTok

Learn more about the ADHD, Regulation and Intuitive Eating workshop here - adhdwithjennafree.com/ieworkshop

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Understanding ADHD Regulation
05:25 Dysregulation and Emotional Responses
08:39 The Impact of Fight or Flight on ADHD
11:30 The Theory of ADHD Regulation
14:32 The Dysregulation Cycle
17:16 Finding Balance in Regulation
20:17 Three Types of Regulation
23:07 The Path to a Regulated Life

Summary

In this episode of the ADHD with Jenna Free podcast, I discuss the complexities of ADHD regulation, diving into the dysregulation cycle and the impact of being in a constant state of fight or flight. I share the need for a three prong approach that includes nervous system regulation, cognitive restructuring, and behavioral changes to achieve lasting change.

Takeaways

• ADHD regulation involves more than just nervous system regulation.
• Emotional dysregulation is often a symptom of a system in fight or flight.
• Understanding the dysregulation cycle is crucial for change.
• Working on your thinking and beliefs can help alleviate dysregulation.
• Regulation work is a gentle but long-term process.

Connect with Jenna

• Instagram
• TikTok

Check out the ADHD and Intuitive Eating workshop here - adhdwithjennafree.com/ieworkshop

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Introduction to ADHD and Food Relationships
04:29 Understanding Unhealthy Relationships with Food
09:47 My Personal Journey with Food and ADHD
15:58 Principles of Intuitive Eating
21:36 The Role of Dysregulation in Eating Habits
24:36 Workshop Announcement!!

Summary

In this episode of the ADHD with Jenna Free podcast, I discuss the complex relationship between ADHD and food. I dive into the challenges faced by ADHDers regarding their eating habits, including unhealthy relationships with food, binge eating, and the impact of dysregulation. I share my personal journey from dieting to intuitive eating and how you can use intuitive eating and regulation to begin building a more balanced and healthy relationship with food.

Takeaways

• ADHD can significantly impact your relationship with food.
• Many individuals with ADHD struggle with binge eating and dysregulation.
• A healthy relationship with food involves nourishment and enjoyment, not punishment.
• Intuitive eating can help create balance in eating habits.
• Ditching diet culture is essential for a healthy food relationship.
• No foods should be labeled as good or bad to avoid moral judgments.
• Regular eating can help regulate emotions and prevent binge eating.

Connect with Jenna

• Instagram
• TikTok

Check out ADHD Groups here - adhdwithjennafree.com/groups

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Understanding Negative Self-Talk in ADHD
04:00 The Impact of Negative Self-Talk on Regulation
07:26 Shifting from Negative to Neutral Self-Talk
12:01 Learning from Mistakes and Reflection
16:51 Embracing a Kinder Inner Dialogue

Summary

In this episode of the ADHD with Jenna Free podcast, I discuss the pervasive negative self-talk among ADHDers. I explore the reasons behind this, and share how it stems from a dysregulated state and serves as a misguided defense mechanism. I provide practical strategies for you to shift your mindset from negative self-talk to a more neutral perspective, encouraging self-compassion and reflection on mistakes without harsh judgment. The conversation highlights the importance of awareness and the need to create a positive mindset to improve overall well-being and reduce ADHD symptoms.

Takeaways

• Most ADHDers experience a lot of negative self-talk.
• Negative self-talk serves as a misguided motivator.
• You are safe without negative self-talk.
• Shifting to neutral thinking can help reduce self-criticism.
• Curiosity about mistakes leads to better understanding.
• You deserve to live a life that's enjoyable and easier.
• Negative self-talk hinders personal growth and happiness.

Connect with Jenna

• Instagram
• TikTok

Get your spot in the Free ADHD Beliefs Workshop here - adhdwithjennafree.com/beliefs

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Understanding ADHD and Money
02:16 Survival Mode and Short-Term Thinking
03:39 Shopping as a Coping Mechanism
10:27 The Rush and Its Impact on Spending
13:17 Dysregulation and Financial Avoidance
18:29 Facing Financial Discomfort
23:44 Balancing Short-Term and Long-Term Goals

Summary

In this episode of the ADHD with Jenna Free podcast, I discuss the complex relationship between ADHD and money management from a dysregulation lens. I explore how ADHD (particularly dysregulated ADHD) can lead to impulsive spending, avoidance of financial responsibilities, and the impact of survival mode on long-term financial planning. We are talking about why money can be hard and what we can do to make it better.

Takeaways

• ADHD can complicate money management due to impulsivity.
• Survival mode affects our ability to think long-term about finances.
• Shopping can provide temporary relief from dysregulation.
• Rushing leads to poor financial decisions and increased spending.
• Avoidance of financial responsibilities can create a cycle of shame.
• Slowing down can lead to more thoughtful spending decisions.
• Urgent purchases often indicate dysregulation.
• Balancing short-term enjoyment with long-term goals is crucial.
• Mindfulness and regulation are key to improving financial health.

Connect with Jenna

• Instagram
• TikTok