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

Life is joyful, stressful, chaotic, and never seems to slow down. Between the laundry, emails, deadlines, and all the things you want to make time for (like rest, hobbies, or time with your people), it’s no wonder your brain feels maxed out. In this episode, I’m diving into the messy reality of overwhelm, why it shows up, how it snowballs, and what you can do when it feels like too much.I’ll share gentle mindset shifts, questions to reflect on, and real-life examples (including my own) to help you process your overwhelm with a little more self-compassion.What You’ll Learn in This Episode:Why overwhelm hits differently when you have ADHD or executive functioning challengesThe “something goes up, something has to go down” mindset shiftHow to spot (and stop) the habit of comparing yourself to a past version of youQuestions to ask when you're in survival mode and need to re-centerReframes and reminders to support yourself when overwhelm takes overConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callResources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Read the Blog here Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundHost: Sarah Lovell, Executive Function & ADHD Coach

“How can I be more consistent?” If you’ve asked yourself that question lately, you’re not alone. As an executive function and ADHD coach, I hear this all the time. But here’s the twist: today’s episode is all about why it's okay not to be 100% consistent and how redefining consistency can actually help you stick with your habits, routines, and systems more sustainably.What you’ll learn in this episode:Why being consistent all the time isn’t realistic—especially with ADHDA more flexible, ADHD-friendly definition of consistencyThe surprising role self-talk and perfectionism play in your consistency strugglesThree mindset shifts to help you come back to habits, routines, and systems (without shame)Alternative words to use when “consistency” feels rigid or overwhelmingWhether you're trying to figure out how to be consistent with ADHD, how to be consistent with habits, or how to be consistent with routines and systems, this episode gives you permission to do it your way—messy, imperfect, and full of variety.Host: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callResources: Get your Free ADHD Action Plan Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Music by: AudioCoffee, Inspirational Background

Why Do I Always Wait Until the Last Minute? (And What to Actually Do About It)If you've ever found yourself scrambling to finish something right before the deadline — telling yourself next time will be different — this episode is for you. I'm digging into why your brain is wired to lean on urgency as a motivator, and I want you to walk away feeling understood.In this episode, you'll learn:Why waiting until the last minute isn't a character flaw or a moral failing — it's actually how many ADHD and neurodivergent brains are wired to functionWhat Parkinson's Law is and how noticing & naming it can help you get started soonerHow to create "healthy urgency" through sprints and anchor points so you're not always crunching at the finish lineWhy "someday goals" are often the hardest to start and what to do when there's no real deadline pushing youSometimes waiting until the last minute to get started can actually be the best strategy (and how to do it in a way that is supportive!)Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

This is such an important conversation that everyone needs to hear. I'm talking with Ayurvedic practitioner Rita Sweeney about something I wish I'd learned way earlier: the four phases of the menstrual cycle and how they affect your energy, mood, focus, and productivity. In this episode, you'll learn:The four phases of the menstrual cycle (spring, summer, fall, winter) and what's actually happening in your body and brain during each oneWhy comparing yourself to your "spring phase" self the rest of the month is setting you up to feel like you're failing and how to shift that expectationHow tracking your cycle doesn't have to be complicated (Rita breaks it into three simple phases so you're not trying to do everything at once)What "rest" actually looks like during your menstrual phase and why it can change how you feel going into your next cycleHow to start using this information to plan your work, social calendar, and self-care in a way that actually works with your bodyListen to Rita’s First Interview: Episode 30: Ayurveda for Beginners: Self-Care Rituals That Actually Fit Your Busy Life with Rita SweeneyAbout Rita Sweeney & Connect with her: Rita Sweeney is a certified Ayurvedic Health Counselor specializing in digestion and menstrual imbalances. She offers workshops in person in northern VT and 1:1 health coaching virtually. Website: https://www.rhythmiclivingayurveda.com/ Instagram: @rita.rhythmic.living.ayurveda Listen to Ayurveda for Women’s Health Podcast:https://ayurvedaforwomenshealth.riverside.com/Get your Free Menstrual Cycle Tracking Guidebook: https://www.rhythmiclivingayurveda.com/free-cycle-tracking-guideHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

I sat down with Annika Angelo, ADHD nutrition expert and creator of the Eat to Focus Cookbook, to talk about the real reason feeding yourself feels so overwhelming when you have ADHD. It's not laziness, it's neuroscience. We cover everything from why you might not notice hunger cues to practical strategies to feed yourself.In this episode, you'll learn:How nutrition impacts ADHD brainsWhy eating isn't "one task" — it's actually 5+ tasks and why that matters for your executive functionThe connection between dopamine and hunger cues (and why some people with ADHD don't feel hunger until it's already urgent)What interoception is and how learning to trust your body's signals can change the way you eatThe "4 S's" framework for low-effort lunches that don't require a recipe or a planWhy ingredient prepping beats meal prepping for ADHD brains and how to make it work for youAbout Annika Angelo & Connect: Annika Angelo is one of the leading experts in the world on ADHD nutrition research. She holds her MS in Health Psychology and has dedicated her professional career to communicating the science of ADHD nutrition: what works, what doesn't, and why.Website: https://nutrimindlab.com/Eat to Focus Cookbook: https://nutrimindlab.com/shop/Nutrimind Hub Discord: https://discord.com/invite/TJaS57g6wGMonthly Membership - Neurodiverse Neighborhood: https://www.patreon.com/TheNeuroDiverseNeighbourhoodHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

If you've ever tried to build a morning routine and ended up feeling like a failure when it didn't stick, this one's for you. In this episode, I'm breaking down why traditional morning routines often don't work for ADHD brains, and sharing a more flexible, realistic approach to creating mornings that actually feel good.What you'll learn in this episode:Why morning routines for ADHD need to look different and why rigid routines can actually backfire on an ADHD brainHow to create a morning routine you'll actually stick to by starting with one small, sustainable shift instead of overhauling everything at onceA simple reflection exercise to identify what's already working in your morning (and what might need a gentle tweak)How to create routines that work for you by building in flexibility, so skipping a day doesn't feel like starting overDifferent strategies to stop doomscrolling in the morning Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirst

How do you create simple systems to make life less overwhelming? I’m breaking down 5 simple, realistic ways to create systems that actually fit your brain, your life, and your current season without forcing yourself into something that was never designed for you in the first place. What You’ll Learn in This Episode:Why your systems need to feel enjoyable (or at least not painful) to actually stickHow to treat systems like experiments so you can stop blaming yourself when they don’t workThe importance of building systems that fit your brain—not someone else’sHow to reuse and adapt systems that are already working in other areas of your lifeWhy giving yourself credit for trying is the key to creating systems Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Get on my email list! Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

If you’ve ever sat down to work and suddenly felt the urge to do literally anything else, you’re not lazy, your nervous system might be trying to protect you.In this episode, I’m sharing why nervous system regulation is one of the most overlooked systems in executive functioning. Because even the best ADHD productivity tools, planners, or time management strategies won’t work if your brain doesn’t feel safe enough to use them.We’ll talk about the connection between ADHD, executive functioning, and the nervous system, why emails and to-do lists can trigger fight, flight, or freeze, and simple nervous system regulation strategies you can use to get out of overwhelm and take action.If you’ve ever experienced ADHD task paralysis, avoidance, or shutdown, this episode will help you understand what’s happening in your brain and what you can do about it.What you’ll learn in this episodeWhy nervous system regulation is a foundational system for executive functioningHow fight, flight, and freeze responses show up in everyday ADHD situations like emails, to-do lists, and work tasksSimple nervous system regulation strategies to help you move out of anxiety or shutdownWhy practicing ADHD coping tools before you need them makes it easier to use them when you’re overwhelmedResources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

Do you ever feel stuck in that in-between where you’re not getting anything done—but you’re not actually resting either? I call this limbo, and it’s often driven by overthinking, decision fatigue, and overwhelm. In this episode, I walk you through why this happens and how to gently get yourself out of that stuck state without adding more pressure.What you’ll learn in this episode:What “limbo” actually is (and how to recognize it in your daily life)How overthinking, decision fatigue, and overwhelm keep you stuck and feeling like you’re “wasting time”The most common reasons you end up in limbo (including lack of structure and unclear plans)A simple check-in question to help you decide between rest vs. actionHow to take the smallest, most realistic step forward to build momentum without burnoutResources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners - We Start March 2nd, 2026! Don’t wait for the “perfect time” to apply! Have you ever finished a full workday feeling busy but wondering where your time actually went? In this episode, I’m breaking down the hidden ways women business owners — especially those with ADHD or overwhelmed brains — lose hours every week, and why it’s not a willpower or discipline problem. If you want more ease, energy, and realistic time management for women business owners, this episode will help you start seeing your time differently.What You’ll Learn in This EpisodeThe 5 most common “time leaks” impacting time management for women business ownersWhy decision fatigue, perfectionism, and overthinking quietly drain your time and energyHow ADHD brains experience task switching and why it can cost you hours each weekHow to create realistic, brain-friendly systems that actually work for a women business owner lifestyleSimple ways to start reclaiming time without working harder or pushing yourself toward burnoutHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Apply for Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business OwnersDo you have something in your business that you want to do, but you just can’t get yourself to start? It keeps popping into your head — “I should do that thing” — and yet you feel completely paralyzed. That’s not procrastinating. You’re stuck. This episode will help you understand why you get stuck. By the end of this episode you’ll have a simple formula you can use to build a toolbox of strategies that will help you take action in your business in a way that feels supportive, realistic, and sustainable. You built your business because you love what you do and you’re really good at it. You deserve systems & tools that fit your brain & your business.What you’ll learn in this episode:Why women business owners with ADHD get stuck, even when they care deeply about their work and have strong motivationHow executive dysfunction keeps you stuck in your businessSimple ways to figure out why you’re stuck and feeling overwhelmed ADHD-friendly strategies to stop procrastinating in your business and get unstuck without burning out or forcing yourselfHow to take action in your business in a way that works with your ADHD brainWhat it really means to get unstuck as an ADHD woman business owner and why it doesn’t require more discipline or motivation Host: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Apply for Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners Have you ever finally had some free time… only to feel totally overwhelmed and not sure how to use it? In this episode, I’m talking about why open time can feel surprisingly stressful especially if you’re a woman business owner and how to make your free time feel more supportive instead of overwhelming. If time management feels harder when you’re in charge of your own schedule, this one’s for you.What you’ll learn in this episodeWhy free time often leads to overwhelm, indecision, and analysis paralysis How executive functioning challenges impact time management for women business ownersWhy uncertainty leads to inaction (and how to create clarity for yourself) Simple, realistic strategies to decide what to do with free time and actually get startedHow to balance structure and flexibility so your schedule supports your energy, not drains itHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

Have you ever fallen in love with a new planner, app, or system… only to stop using it weeks (or days) later and feel like you failed again? In this episode, I’m talking about why this cycle is actually normal—especially for ADHD brains—and why your systems aren’t supposed to last forever. If you’ve got a pile of half-used planners and a lot of self-judgment, this one’s for you.What you’ll learn in this episode :Why planners, calendars, and systems naturally stop working—and why that doesn’t mean anything is wrong with youThe two most common ways systems fall apart (the slow fade vs. the total drop-off)How to keep using a system without using it perfectly or every single dayHow to spot early “pink flags” that a system needs a tweak before you abandon itHow to build a flexible toolbox of systems that works with your ADHD brain, not against itResources Mentioned:Get 10% off Big Ass Calendar (use discount code: EXECUTIVEFUNCTIONINGFIRST) Get $15 off your Passion Planner (my favorite undated daily planner & Free PDF downloads) Get $20 off Skylight digital calendar Stop Doomscrolling: Get Brick 10% off when you purchase with this link! Host: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.