From Stuck to Started: Executive Function & ADHD Coaching to Take Action – Détails, épisodes et analyse

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

Sarah Lovell - Executive Function & ADHD Coach

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Fréquence : 1 épisode/7j. Total Éps: 84

Welcome to From Stuck to Started, the podcast for ambitious ADHDers, perfectionists, and over-thinkers who are ready to achieve their goals without burning out. Join your host, Sarah Lovell, an executive function and ADHD coach, as she shares strategies to help you understand your brain, break down big tasks, and build systems that work for you. Each episode is packed with actionable tips and real-life inspiration to help you tackle hard things and make progress that feels good.

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

Épisode 62

mercredi 11 février 2026 • Durée 22:08

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

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

What You’ll Learn in This Episode

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

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

Music by: AudioCoffee, Inspirational Background

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

Mentioned in this episode:

Spots Open: 1-on-1 Executive Function Coaching

Ready to finally build systems that fit your brain, your work, and your life? A few one-on-one executive function coaching spots are now open — head to executivefunctioningfirst.com/coaching to learn more and apply for a free discovery call.

Coaching

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

Épisode 61

mercredi 4 février 2026 • Durée 23:46

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

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

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

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

What you’ll learn in this episode:

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

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

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

Épisode 52

mercredi 19 novembre 2025 • Durée 28:47

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

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

What you’ll learn in this episode:

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

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

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

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

Épisode 51

mercredi 12 novembre 2025 • Durée 32:07

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

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

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

What you’ll learn in this episode:

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Get your Free ADHD Action Plan

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

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

Épisode 50

mercredi 5 novembre 2025 • Durée 42:47

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

In this episode, you’ll learn:

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

About the guest

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

Connect with Laura:

Website: www.laurasgrolcsw.com

IG: @laurasgrolcsw

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

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

Épisode 49

mercredi 29 octobre 2025 • Durée 24:27

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

What you’ll learn in this episode:

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

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

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

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

AudioCoffee,

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

Épisode 48

mercredi 22 octobre 2025 • Durée 26:20

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

What you’ll learn in this episode:

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

Resources Mentioned:

Other Episodes You Might Enjoy:

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

AudioCoffee,

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

Épisode 47

mercredi 15 octobre 2025 • Durée 19:39

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

What you’ll learn in this episode:

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

AudioCoffee,

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

Épisode 46

mercredi 8 octobre 2025 • Durée 20:12

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

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

What you’ll learn in this episode:

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

Host: Sarah Lovell, Executive Function & ADHD Coach

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

Resources Mentioned:

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

Épisode 45

mercredi 1 octobre 2025 • Durée 23:07

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

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

What you’ll learn in this episode:

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

Chapters

00:00 Understanding People Pleasing

06:17 How Executive Functioning impacts People Pleasing

09:45 Navigating Time Blindness and Prioritization

11:58 Emotional Regulation and Its Impact

14:16 Working Memory and Impulse Control

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Connect with Sarah Lovell:

Website:

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