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Explore every episode of the podcast From Stuck to Started: Executive Function & ADHD Coaching to Take Action

Dive into the complete episode list for From Stuck to Started: Executive Function & ADHD Coaching to Take Action. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

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TitlePub. DateDuration
091: How to Stop Doomscrolling with ADHD: A Simple 3-Step Formula to Have a Healthier Relationship with your Phone16 Sep 202600:31:47

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

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

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

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

What You’ll Learn in This Episode

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

Resources Mentioned:


Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:


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.

090: Why It's So Hard To Stop Doomscrolling & The First Step To Have A Healthier Relationship With Your Phone09 Sep 202600:28:38

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.

What you’ll learn in this episode:

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:


My favorite tools to be more mindful:

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

Connect with Sarah Lovell:


Music by: AudioCoffee, Inspirational Background

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

089: 5 Mindset Shifts for Back-to-School Transitions for College Students with ADHD & Parents02 Sep 202600:19:23

Fall is here, and with it comes a whole new set of schedules, routines, and things to keep track of. In this episode, I'm talking about why transitions can be so hard, especially if you have ADHD. I'm sharing 5 mindset shifts I've been using with clients this fall (from college students adjusting to a new semester to parents juggling new school schedules) to help you move through change with a little more ease.

What you'll learn in this episode:

  • Why simply naming a transition out loud can take the pressure off and help you make sense of the mistakes or overwhelm that come with it
  • The "on-ramp" mindset shift that reminds you a hard season doesn't have to be forever, and why a gradual merge beats flooring it into traffic
  • How to adjust your expectations around your systems, and why the routine that worked for you last month doesn't have to work forever
  • Why naming uncertainty (instead of pretending you have it all figured out) is actually a powerful executive functioning tool
  • How to practice self-compassion and build in micro moments of self-care, even during your busiest season

If you're in the middle of a transition right now, I hope this episode reminds you to be a little more gentle with yourself. And if you know someone else who's navigating a season of change, send this one their way.

Connect with Sarah Lovell:


Resources:


088: 5 Simple Systems I use When I'm Overwhelmed (and how you can create your own simple systems)26 Aug 202600:23:25

Feeling overwhelmed by a schedule change, a routine that's fallen apart, or just... life? Same. In this episode, I'm sharing 5 simple systems I lean on I’m overwhelmed.

What you'll learn in this episode:

  • Why giving yourself permission to let your systems (and your consistency) look different is one of the most supportive things you can do
  • How I stopped doomscrolling and using my phone as a nervous system regulation tool
  • Why doing small things for "future you" matters so much, plus the surprising reason our brains make this so hard
  • How asking for help, talking things out loud, and body doubling can move you through overwhelm faster than trying to push through alone
  • My go-to strategy for breaking free of all-or-nothing thinking so "I don't have time to do it perfectly" doesn't turn into "so I won't do it at all"

Connect with Sarah Lovell:


Resources:


Other Episodes You May Enjoy:

53: Why it's so hard to stop doomscrolling & the first step to have a healthier relationship with your phone

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

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

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

69: 5 Tips from an Executive Function Coach to Create Simple ADHD Systems That Fit Your Brain & Life

74: 5 Simple Systems That Changed My Life (And How to Make Them Work for Your Brain)

78: Too Overwhelmed to Start? Body Doubling Is the Simple Executive Function Tool You're Missing

087: 5 Systems Every College Student with ADHD Needs to Succeed12 Aug 202600:23:55

Last episode I talked about why smart, capable college students get stuck. Today I'm sharing the good news: there are five concrete systems I build with students that help them navigate college with more confidence, ease, and self-compassion. These aren't one-size-fits-all fixes, they're tools we design together to fit each student's unique brain.

Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

What you'll learn in this episode:

  • How to build a real time management and prioritizing system when your student has never had this much freedom before (and why "one day at a time" stops working in college)
  • Strategies to get unstuck and break the procrastination loop, including how we uncover what's really going on underneath the avoidance
  • Why self-care requires executive functioning too, and how I help perfectionist, overachieving students learn to slow down without guilt
  • Practical ways to minimize phone distractions, including a tool I personally love and recommend to students
  • How to help your student actually use their campus resources, and work through the "I should be able to do this on my own" mindset that keeps them from asking for help

Want to Explore if Executive Function Coaching is Right for your college student?


Connect with Sarah Lovell:


Resources:


086: Why Bright College Students with ADHD Struggle (and How Executive Function Coaching can Support them)05 Aug 202600:17:52

If your bright, capable college student is procrastinating, missing deadlines, or avoiding their inbox altogether, I want you to know something first: it's not laziness.

In this episode, I'm breaking down why the strategies that worked in high school often fall apart in college, and what's really happening in your student's brain when they get stuck. This is the conversation I have with parents all the time, and I think it'll bring you some relief.

Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

What you'll learn in this episode:

  • Why procrastination often isn't about waiting for urgency, it's about avoidance, overwhelm, and shame building up underneath the surface
  • The real difference between high school and college that trips up so many bright students (hint: it's not intelligence, it's structure and freedom)
  • How executive function challenges show up differently for students with ADHD, anxiety, or who are neurodivergent
  • Why "I should have started this sooner" is a red flag I hear constantly, and what it tells me about what your student needs
  • How to support your student now, whether they're already struggling or you're just being proactive, without waiting for a crisis point

Want to Explore if Executive Function Coaching is Right for your college student?


Connect with Sarah Lovell:


Resources:


085: What Is Executive Function Coaching (And How to Find the Right Executive Function Coach for You)29 Jul 202600:27:14

If you've ever wondered what actually happens in an executive function coaching session — or whether it's even the right fit for you — this episode is for you. I'm answering the questions I get asked most on discovery calls, from what coaching looks like week to week to how long it actually takes to see change.

Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

What you'll learn in this episode:

  • What executive function coaching is (and isn't) including why it's different from therapy, tutoring, or just downloading a new app
  • What a real coaching session looks like, with a behind-the-scenes example of how I helped a client tackle time blindness and all-or-nothing thinking
  • Why self-talk is the foundation of executive functioning, and how we work with it in coaching
  • How long coaching typically takes and why building a sustainable toolbox is more important than quick fixes
  • How to know if a coach is the right fit for you — and the questions to ask before you commit

Connect with Sarah Lovell:


Resources:


084: 9 Mindset Shifts an Executive Function Coach Can Help You Make22 Jul 202600:24:33

Want to Explore if Executive Function Coaching is Right for you?


If you've ever wondered whether other people struggle with the same things you do: getting started on tasks, keeping up with laundry, remembering what you said you'd do in that meeting last week — this episode is for you.

As an executive function coach, I'm sharing the nine most common reasons people reach out to work with me, based on patterns I've seen in over a decade of coaching and 200+ applications.

What you'll learn in this episode:

  • Why it feels impossible to get started on tasks (even ones you're excited about) — and what's really going on underneath that stuck feeling
  • Why relying on urgency and deadlines to get things done can be a strength and a burnout trap
  • How an executive function coach helps you stop forcing yourself to use productivity systems that were never built for your brain in the first place
  • Why self-care requires executive functioning — and why executive functioning requires self-care (it's a two-way street)
  • How executive function challenges quietly show up in your relationships with partners, friends, coworkers, and kids
  • Why "I should have gotten more done" is a self-talk problem as much as a productivity one

Connect with Sarah Lovell:


Resources:


083: 4 Mindset Shifts to Feel Less Guilty about Unfinished Tasks from an Executive Function Coach08 Jul 202600:19:21

"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 counts
  • Why comparing yourself to your past self or to other people can quietly sabotage your executive functioning
  • How to adjust your expectations to fit your actual capacity
  • The mindset shift that ties it all together and helps you give yourself credit, even on the hard days

Connect with Sarah Lovell:


Resources:


082: 6 Reasons Delegating Feels Impossible with ADHD (And How to Make It Easier)01 Jul 202600:26:11

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:


Music by: AudioCoffee, Inspirational Background

081: 3 Mindset Shifts to Manage Overwhelm: How to Be Kinder to Your ADHD Brain When Life Won't Slow Down24 Jun 202600:28:46

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

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

What You’ll Learn in This Episode:

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

Connect with Sarah Lovell:


Resources:


Connect with Sarah Lovell:


Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function & ADHD Coach

080: The Efficiency Trap: How Chasing Shortcuts Drains Your Executive Function + 5 Questions to Break the Cycle17 Jun 202600:24:39

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

What you’ll learn in this episode:

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

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

Connect with Sarah Lovell:


Resources Mentioned:


Music by: AudioCoffee, Inspirational Background

079: Stop Beating Yourself Up for Being Inconsistent: How to Restart Without Starting Over10 Jun 202600:27:46

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

What you’ll learn in this episode:

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

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:


Resources:


Music by: AudioCoffee, Inspirational Background

078: Too Overwhelmed to Start? Body Doubling Is the Simple Executive Function Tool You're Missing03 Jun 202600:24:36

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 brains
  • Creative ways to body double and how to find the type of body doubling that fits your brain, your life, and your social battery
  • How body doubling connects to Parkinson's Law and why it helps you stop dragging tasks out
  • How Body Doubling Platforms like Flown can help you with task initiation, sustained focus, and navigating overwhelm

Resources:


Connect with Sarah Lovell:


077: Why You Wait Until the Last Minute to Get Started: ADHD-Friendly Strategies for Getting Started Earlier27 May 202600:25:06

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 function
  • What Parkinson's Law is and how noticing & naming it can help you get started sooner
  • How to create "healthy urgency" through sprints and anchor points so you're not always crunching at the finish line
  • Why "someday goals" are often the hardest to start and what to do when there's no real deadline pushing you
  • Sometimes 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:


Connect with Sarah Lovell:


076: ADHD Motivation: 5 Simple Strategies to Get Started on Tasks (without relying just on Urgency)20 May 202600:23:25

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 wired
  • The 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 avoiding
  • Simple, creative ways to make boring, repetitive tasks feel less painful (yes, even laundry and emails!)
  • PINCH: Play/Passion, Interest, Novelty, Challenge, Hurry/Urgency

Resources:


Connect with Sarah Lovell:


075: The 4 Menstrual Cycle Phases: An Ayurvedic Guide to How Your Cycle Affects Your Mood, Energy, and Focus with Ayurvedic Health Counselor Rita Sweeney13 May 202600:44:28

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 one
  • Why 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 expectation
  • How 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 cycle
  • How to start using this information to plan your work, social calendar, and self-care in a way that actually works with your body

Listen to Rita’s First Interview: Episode 30: Ayurveda for Beginners: Self-Care Rituals That Actually Fit Your Busy Life with Rita Sweeney

About 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.


Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:


Music by: AudioCoffee, Inspirational Background

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

074: 5 Simple Systems That Changed My Life (And How to Make Them Work for Your Brain)06 May 202600:29:56

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 boost
  • 08:05 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 scheduling
  • 10:31 My personal strategies for managing decision fatigue — including when to trust your gut, when to pause, and how to batch decisions to protect your energy
  • 17:31 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 perfectly
  • 20:56 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 habits

Resources:


Connect with Sarah Lovell:


073: Dopamine, Food, and Focus: The ADHD Nutrition Connection You Need to Hear with ADHD Nutrition Expert Annika Angelo29 Apr 202600:49:53

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 brains
  • Why eating isn't "one task" — it's actually 5+ tasks and why that matters for your executive function
  • The 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 eat
  • The "4 S's" framework for low-effort lunches that don't require a recipe or a plan
  • Why ingredient prepping beats meal prepping for ADHD brains and how to make it work for you

About 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.


Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:


Music by: AudioCoffee, Inspirational Background

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

072: The 2-Minute Strategy That Saves ADHD Brains Hours and Helps You Pick Up Right Where You Left Off22 Apr 202600:16:08

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 brain
  • How to know when it's worth leaving yourself a breadcrumb
  • What actually makes a good breadcrumb so it makes sense when you come back to it
  • Where to leave your breadcrumbs depending on the type of task or project you're working on

Resources:


Connect with Sarah Lovell:


071: 3 Simple Steps to Improve your Morning Routine & Set your Day up for Success15 Apr 202600:28:22

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 brain
  • How to create a morning routine you'll actually stick to by starting with one small, sustainable shift instead of overhauling everything at once
  • A 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 over
  • Different strategies to stop doomscrolling in the morning

Resources:


Connect with Sarah Lovell:


070: Simple Systems for ADHD Home Organization (How to Declutter Without Overwhelm) with Allison Converse08 Apr 202600:33:09

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 Episode

  • Why ADHD and overwhelm make home organization and decluttering feel so hard
  • How to get started organizing your home when you don’t know where to begin
  • Simple home organization systems that are realistic to maintain
  • How to declutter your home without perfectionism or all-or-nothing thinking
  • Practical 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/1816231695

Instagram: @calmcottagecoaching

Website: 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 Coach

Connect with Sarah Lovell:


Music by: AudioCoffee, Inspirational Background

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

069: 5 Tips from an Executive Function Coach to Create Simple ADHD Systems That Fit Your Brain & Life01 Apr 202600:24:08

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

What You’ll Learn in This Episode:

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

Resources:


Connect with Sarah Lovell:


Music by: AudioCoffee, Inspirational Background

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

068: Overwhelmed by Digital Clutter? Simple Digital Organizing Systems with Professional Organizer JoAnn Krall25 Mar 202600:40:02

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:

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

About JoAnn Krall:

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

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

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

  1. Get your Free ADHD Action Plan
  2. Website: Executive Functioning First
  3. 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.

067: Why Executive Function Strategies Don’t Work as Well When You’re Overwhelmed: Nervous System Regulation for ADHD Brains18 Mar 202600:25:16

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

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

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

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

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

Resources:

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

Connect with Sarah Lovell:

  1. Website: Executive Functioning First
  2. Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

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

066: Simple Systems for ADHD: Reduce Overwhelm and Create Systems That Actually Work11 Mar 202600:22:59

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:

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

Resources:

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

Connect with Sarah Lovell:

  1. Website: Executive Functioning First
  2. Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

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

065: What to do when you feel like you’re “wasting time:” When overwhelm, analysis paralysis, decision fatigue keep you stuck04 Mar 202600:24:04

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:

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

Resources:

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

Connect with Sarah Lovell:

  1. Website: Executive Functioning First
  2. Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

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

064: You’re Not Alone with ADHD Overwhelm: Feeling seen, understood, and supported with ADHD Weasel25 Feb 202600:34:42

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

About ADHD Weasel:

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

Connect with ADHD Weasel:

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

Threads: @theadhdweasel

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

  1. Get your Free ADHD Action Plan
  2. Website: Executive Functioning First
  3. 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.

063: How Women Business Owners with ADHD Can Save 10+ Hours Per Week (Without Working Harder)18 Feb 202600:23:52

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

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

What You’ll Learn in This Episode

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

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

Music by: AudioCoffee, Inspirational Background

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

062: Overwhelmed and Waiting for the “Perfect Time” To Start? A Better Way for Women Entrepreneurs to Take Action in Your Business11 Feb 202600:21:12

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

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

Music by: AudioCoffee, Inspirational Background

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

061: How Women Business Owners Can Stop Procrastinating and Get Unstuck: A 3-Step ADHD-Friendly Process to Take Action04 Feb 202600:22:50

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:

  1. Why women business owners with ADHD get stuck, even when they care deeply about their work and have strong motivation
  2. How executive dysfunction keeps you stuck in your business
  3. Simple ways to figure out why you’re stuck and feeling overwhelmed
  4. ADHD-friendly strategies to stop procrastinating in your business and get unstuck without burning out or forcing yourself
  5. How to take action in your business in a way that works with your ADHD brain
  6. 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:

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

Music by: AudioCoffee, Inspirational Background

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

060: How to Prioritize When Everything Feels Important: 5 Prioritizing Strategies for Women Business Owners28 Jan 202600:28:16

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

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

What you’ll learn in this episode:

  1. Why prioritizing feels impossible, even when you care deeply about your business and your clients.
  2. How energy, excitement, and decision fatigue impact time management for women business owners.
  3. A practical, flexible approach to choosing what to work on as a woman business owner without getting stuck in “shoulds.”
  4. 5 actionable questions to help you prioritize as a woman business owner and take action today
  5. How setting boundaries and saying no can give you space for the priorities that truly move your business forward.

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

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

Music by: AudioCoffee, Inspirational Background

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

059: Why Free Time Feels So Hard When You’re a Woman Business Owner: Time Management Strategies to Create a Life-First Business21 Jan 202600:25:15

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

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

What you’ll learn in this episode
  1. Why free time often leads to overwhelm, indecision, and analysis paralysis
  2. How executive functioning challenges impact time management for women business owners
  3. Why uncertainty leads to inaction (and how to create clarity for yourself)
  4. Simple, realistic strategies to decide what to do with free time and actually get started
  5. How to balance structure and flexibility so your schedule supports your energy, not drains it

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

  1. Get your Free ADHD Action Plan
  2. Website: Executive Functioning First
  3. 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.

058: Be a Better Boss to Yourself: Executive Function Coaching for Women Business Owners Navigating Overwhelm14 Jan 202600:22:54

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

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

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

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

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

  1. Get your Free ADHD Action Plan
  2. Website: Executive Functioning First
  3. 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.

057: How to Keep Using That Planner You Just Bought: What to Do When Your Planner (or Any System) Stops Working07 Jan 202600:23:52

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

What you’ll learn in this episode :

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

Resources Mentioned:


Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background

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

056: Why Reflection Matters More Than Resolutions: Simple Ways to Practice Self-Reflection (Even When You’re Overwhelmed)17 Dec 202500:26:36

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

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

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

What you’ll learn in this episode:

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

Resources Mentioned:


Other episodes you might enjoy: 

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background


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

055: What to do when you feel overwhelmed: 5 Strategies to Manage ADHD Overwhelm Without Burning Out10 Dec 202500:28:08

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

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

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

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

What you’ll learn in this episode:

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

Resources Mentioned:


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

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

Host: Sarah Lovell, Executive Function & ADHD Coach


Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background


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

054: How to Stop Doomscrolling with ADHD: A Simple 3-Step Formula to Have a Healthier Relationship with your Phone03 Dec 202500:31:04

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

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

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

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

What You’ll Learn in This Episode

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

Resources Mentioned:


Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background


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

053: Why It's So Hard To Stop Doomscrolling & The First Step To Have A Healthier Relationship With Your Phone26 Nov 202500:27:54

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

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

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

My favorite tool to stop doomscrolling:

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

What you’ll learn in this episode:

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:


Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background

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

052: How Seasonal Changes Affects Executive Functioning, Mood, and Motivation: Strategies to Work with your Energy this Winter19 Nov 202500:27:51

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:


Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background

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

051: Letting Go of “Shoulds”: Adjusting Expectations to Overcome Overwhelm & Take Action12 Nov 202500:31:11

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:



Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background

050: How to Break the ADHD Shame Cycle with Self-Compassion: a conversation with Laura Sgro, LCSW05 Nov 202500:41:51

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

In this episode, you’ll learn:

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

About the guest 

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

Connect with Laura: 

Website: www.laurasgrolcsw.com

IG: @laurasgrolcsw

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

About the host Sarah Lovell: 

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

Resources Mentioned:


Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background

049: How to Practice Growth Mindset, Ask for Help, and Overcome Fear of Failure to take Action on your Goals29 Oct 202500:23:31

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:


Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background

048: How do you delegate tasks​ with ADHD: Strategies to make delegating eaiser22 Oct 202500:25:24

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: 


Music by: AudioCoffee, Inspirational Background

Chapters

05:13 Five Reasons Delegation is Difficult

07:51 Strategies for Effective Delegation

10:43 The Role of Time Management in Delegation

13:16 Prioritizing Tasks for Better Delegation

15:49 Overcoming People-Pleasing in Delegation

18:38 Communication Challenges in Delegation

21:34 Reflection and Practice in Delegation

047: Why “Just Ask for Help” Isn’t Actually That Simple (& how to practice asking for help)15 Oct 202500:18:43

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: 


Music by: AudioCoffee, Inspirational Background

046: How to Ask for Help When You're Overwhelmed (and How to Make Asking for Help Easier)08 Oct 202500:20:12

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:


Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background

045: How to stop being a people pleaser: 5 traps to watch out for01 Oct 202500:22:11

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: 


Music by: AudioCoffee, Inspirational Background

Replay: 5 Tips to manage overwhelm as a perfectionist ("Why can't I finish my to-do list?”)24 Sep 202500:21:19

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

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

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

What You’ll Learn:

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:


Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background

Replay: Simple Ways to Reduce Overwhelm (and Make Tomorrow Easier)17 Sep 202500:19:43

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

What You’ll Learn in This Episode:

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:


Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background

Replay: The Hidden Link Between Perfectionism and Avoidance (and How to Break It)10 Sep 202500:17:59

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

What You’ll Learn in This Episode:

✅ The hidden connection between perfectionism, ADHD, and procrastination

✅ Why avoiding discomfort keeps you stuck in task paralysis

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

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

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

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:


Connect with Sarah Lovell: 


Music by: AudioCoffee, Inspirational Background

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