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

Pleasing people isn’t always about saying “yes” to avoid hurting someone’s feelings or wanting to stay in their good graces. Sometimes people say “yes” to things because they don’t realize how long it will take, or the impact it will have on their schedule, or that they don’t actually have the capacity to do that thing they said they would do.In this episode, I’m breaking down 5 common executive functioning traps that make people pleasing more likely and sharing simple strategies to help you pause, protect your time, and respond in a way that feels good.What you’ll learn in this episode:Why time blindness can make you overcommit without realizing itHow prioritization challenges make it tempting to put others’ needs firstThe role emotional regulation plays in saying yes (even when you don’t want to)How working memory “forgets” the cost of past overcommitmentsA simple way to stop impulsively saying yes before you think it throughChapters00:00 Understanding People Pleasing06:17 How Executive Functioning impacts People Pleasing 09:45 Navigating Time Blindness and Prioritization11:58 Emotional Regulation and Its Impact14:16 Working Memory and Impulse ControlHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Get your Free ADHD Action Plan Read the Blog here Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

Do you ever end your day feeling like you didn’t get enough done, no matter how much you actually accomplished? In this episode, we’re diving into the reasons behind this all-too-common feeling, from impossible expectations to executive functioning challenges like time blindness and prioritization struggles. I share 5 practical strategies to help you shift your mindset, plan more effectively, and finally start giving yourself the credit you deserve.What You’ll Learn:Why our brains focus on what we didn’t do rather than what we didHow perfectionism and all-or-nothing thinking contribute to overwhelm5 actionable strategies to help you reality-check your to-do list and feel more accomplishedHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Blog Version of the PodcastSign up for the FREE ADHD Action Plan Private PodcastConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

Does it feel like it's impossible to do anything “extra” because your day is so jam packed? In this episode, we’re talking about how tiny, intentional choices can create more ease in your daily life. From quick mindset shifts to simple habits, you’ll learn how to set future you up for success—without adding more stress to your plate.What You’ll Learn in This Episode:How small decisions can reduce future stressThe power of the Two-Second Rule and how to use itWhy protecting your time isn’t selfish—it’s necessary (and simple ways to start protecting your time)How to start making small changes today that will pay off laterHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Sign up for the FREE ADHD Action Plan Private PodcastRead the blog version here: https://www.executivefunctioningfirst.com/podcast/027Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

Perfectionism isn’t just about high standards; it’s about fear—fear of failure, fear of judgment, fear of not being good enough. I break down why our brains avoid discomfort and, more importantly, how we can retrain our thinking to push through. By the end of this episode, you’ll have actionable strategies to move past avoidance and take that first step—whether it’s asking for help, tackling a big project, or simply getting started.What You’ll Learn in This Episode:✅ The hidden connection between perfectionism, ADHD, and procrastination✅ Why avoiding discomfort keeps you stuck in task paralysis✅ How to reframe discomfort as part of growth, not something to fear✅ The difference between being stuck vs. procrastinating (and why it matters!)✅ A mindset shift that makes starting tasks easier and less overwhelmingHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/021Connect with Sarah Lovell: Website: Executive Functioning FirstEmail: sarah@executivefunctioningfirst.comInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

If you’ve ever felt like you’re constantly playing catch-up or struggling to keep the plates spinning, this episode is packed with realistic, practical strategies to help you navigate overwhelm and move forward with more clarity and ease.I break down what overwhelm actually is, why it happens, and how it impacts ADHD and executive function. What You’ll Learn in This Episode:✔️ How to identify different types of overwhelm (emotional, sensory, time-related, decision fatigue, etc.)✔️ Why overwhelm impacts executive function and makes task-switching harder✔️ The role of self-talk in managing stress and avoiding burnout✔️ How to prioritize and decide what will have the most impact right now✔️ A step-by-step process to check in with yourself and create a realistic plan✔️ Why adjusting expectations and self-compassion are key to navigating overwhelmHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/019Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

This episode is for my overachievers—the ones who feel the pressure to do more, be more, and never slow down. If you’ve ever felt torn between “hustle harder” and “slow down for self-care,” you’re not alone. Today, I’m unpacking the all-or-nothing thinking that keeps so many stuck in ADHD overwhelm and showing you how to create space for both “productivity” and rest without burning out.What you’ll learn in this episode:Why overachievers with ADHD often feel caught between “do more” and “do less” messagingHow all-or-nothing thinking fuels ADHD overwhelm and leads to burnout3 Simple reflection questions to help you notice what’s going well (and give yourself credit)A fresh way to think about balancing productivity and rest without the guiltPractical ways to avoid burnout while still getting things doneIf you’ve ever felt like you’re doing too much and not enough at the same time, this conversation will help you find a gentler, more sustainable middle ground.Host: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Brick: Get 10% off and use your phone more intentionally Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the Blog here Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

If you’ve ever been so overwhelmed that your brain either spins out at 10,000 miles an hour or completely shuts down, you’re not alone. In this episode, I’m sharing practical, compassionate ways to navigate overwhelm with ADHD—whether it’s caused by stress, anxiety, or even excitement—and how to use connection and conversation to find your way forward. We’ll talk about the link between ADHD and executive dysfunction, why overwhelm can feel so paralyzing, and how to manage ADHD overwhelm without burning yourself out.What you’ll learn in this episode:How ADHD overwhelm can show up as either mental overdrive or complete shutdown.Why talking and processing out loud is one of my favorite tools for working through overwhelm.Simple reflection questions to help you break paralysis and regain a sense of control.How to decide who to talk to—and what kind of support you actually want—in moments of executive functioning and overwhelm.Gentle, realistic strategies for how to manage ADHD overwhelm in daily life.Host: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the Blog here Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

Is your clever, quirky teen ready for advanced academics that actually ENGAGE rather than overwhelm?This episode is a re-released interview with Sam Young, Head of School at Young Scholar’s Academy. Our conversation dives into what it means to be “twice-exceptional,” the different challenges neurodivergent students face, and how community and leaning into strengths builds confidence and sets students up for success. My friends over at Young Scholars Academy offer WASC-accredited AP/Adulting 101/Leadership courses specifically designed for gifted and twice-exceptional learners. Their approach combines rigorous content with a supportive, strength-based environment where neurodivergent students can truly thrive and make like-minded friends.One mom said, “You changed my son’s life. He’s in college now, thanks to the skills and confidence YSA gave him.” Courses begin August 25th! Don’t miss out on your chance to enroll today! ⭐BONUS: Promo code for Young Scholars Academy - Save 10% with code: YSALOVELL10  https://youngscholarsacademy.org/courses/fall-college-prep-2025-2026 Connect with Sam Young & Learn more about Young Scholars AcademyWebsite: https://youngscholarsacademy.org/  Facebook: Young Scholars Academy Instagram: @youngscholarsacademy BONUS: Podcast Listeners Save 10% when you use my code YSALOVELL10Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

Have you ever told yourself, “I just need to send that email”—and then… not done it for days (or weeks)? In this conversation with fellow coach Amy Voros, we unpack the phrase “I just need to”—why it feels so small but can actually signal something much bigger going on beneath the surface. From emotional overwhelm to unclear next steps, we talk about how getting stuck happens and what to do about it.What you’ll learn in this episode:Why “I just need to…” can be a red flag for hidden barriersHow lack of clarity (even when you think you're clear) leads to inactionThe emotional weight of putting things off and how it builds over timeWhat it means to be “consistently inconsistent” with ADHDMicro-steps and mindset shifts that can help you get unstuckAbout Amy Voros: Amy Voros is a PCC-level Certified Professional Coach who specializes in supporting divergent thinkers, especially those who are Gifted or have ADHD. As someone with ADHD herself, she understands the challenges of unfinished projects, procrastination, and the overwhelm of managing everyday life. Amy is a member of the ADHD Coaches Organization (ACO) and CHADD, a certified Tiny Habits® coach, and a Sanity School® trainer through Impact ADHD. She holds a BA in Business Administration and brings warmth, insight, and real-life experience to every coaching session.Connect with Amy:Website: https://www.creativecatapultcoach.com/Instagram: https://www.instagram.com/creativecatapultcoach/Facebook: https://www.facebook.com/CreativeCatapultCoaching/Podcast: Ctl + Alt + Think: Conversations with Neurodivergent Minds PodcastConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstResources Mentioned:Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedMusic by: AudioCoffee, Inspirational Background

When you're staring down a mile-long to-do list and feeling frozen, you're not alone. In this episode, I’m diving into what happens when ADHD overwhelm, executive dysfunction, and unrealistic expectations collide and what to do about it. You’ll learn how to break free from the spiral of paralysis, avoidance, and guilt, and start making progress in a way that feels doable.What you’ll learn in this episode:Why finishing your entire to-do list isn’t the goal (and what to focus on instead)How to shift your self-talk to stop blaming yourself for ADHD and executive dysfunctionPractical tools to manage ADHD overwhelm and ADHD paralysisHow to break big tasks down into realistic, actionable stepsResources Mentioned:Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the Blog here Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundHost: Sarah Lovell, Executive Function & ADHD Coach

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

Have you ever tried to take the most efficient route… only to end up creating more work for yourself? In this episode, I’m sharing a very real (and very soggy) story about how my attempt to save time ended with me falling into a lake. We’ll talk about why your brain chases efficiency, how it can actually drain your executive functioning, and how to create systems that help both current and future you.What you’ll learn in this episode:Why chasing efficiency can backfire (especially with ADHD)The difference between actual efficiency and avoiding discomfort5  reflection questions to ask before taking a “shortcut”How to be more efficient with time without overwhelming yourselfWhether you're folding laundry, writing emails, or building a business, this episode will help you work more efficiently with ADHD by prioritizing sustainability over speed.Resources Mentioned:Free Private Podcast: The ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the blog version here Connect with Sarah Lovell, Executive Function & ADHD Coach: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

Feeling stuck because you don’t know where to start? You’re not alone—and it’s not a motivation problem. In this episode, I’m diving into why uncertainty often leads to inaction (especially for ADHD brains that experience analysis paralysis) and sharing simple, ADHD-friendly executive functioning strategies to help you move forward when everything feels foggy or overwhelming.What you’ll learn in this episode:Why uncertainty leads to ADHD paralysis and procrastinationHow to take action when you feel stuck, overwhelmed, or unclearHow executive functioning challenges make getting started harder (especially when there is uncertainty) 3 actionable strategies to navigate analysis paralysis, create clarity, and build momentumHow to figure out what “done” actually looks like—so you can work backwardIf tasks keep getting pushed off your to-do list because they feel too big or unclear, this episode is for you.Resources Mentioned:Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to StartedRead the blog version here Connect with Sarah Lovell, Executive Function & ADHD Coach: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

Have you ever gone all in on a hobby—bought the supplies, binge-watched the YouTube tutorials, told everyone you’re now a “crochet person”—only to abandon it three weeks later? In this episode, we’re talking about the life cycle of hobbies, the joy of jumping between passions, and how to be consistent with fun.This is not about forcing yourself to stick with a hobby out of guilt. It’s about redefining what consistency means for your brain and allowing your joy to evolve over time—without shame.What you’ll learn in this episode:How to be consistent with ADHD without losing the funWhy abandoning a hobby doesn’t mean you’re flaky or lazyHow to be consistent with habits that bring you joyA coaching framework to help you reconnect with (or release) hobbiesWhy changing interests is not a problem—it’s part of how your brain worksResources Mentioned:Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to StartedRead the blog version here Connect with Sarah Lovell, Executive Function & ADHD Coach: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

Ever find a planner, app, or routine that felt life-changing—only to abandon it a few weeks later? You’re not alone, and you’re not doing it wrong. In this episode, I’m diving into why your systems, habits, and routines sometimes fall apart (especially if your brain craves novelty), and how to shift instead of scrap what was once working.What you’ll learn in this episode:Why systems often stop working—and why that’s normalHow to be consistent with ADHD without sticking to one systemWays to refresh or return to a habit, routine, or tool that used to helpWhat “pink flags” are and how to spot them before burnoutHow to be consistent with systems by letting them evolveResources Mentioned:Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to StartedRead the blog version here Connect with Sarah Lovell, Executive Function & ADHD Coach: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

“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 CoachResources Mentioned:Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

Ever look at a wide-open day on your calendar and think, “This should be great!”—only to feel stuck, scattered, or totally overwhelmed once it arrives? In this episode, I’m sharing real-life ADHD-friendly time management strategies to plan unstructured time so you can stop spinning your wheels and start using large chunks of free time in ways that feel both productive and satisfying. Whether you're a college student, entrepreneur, or just tired of doom-scrolling, this episode is for you.What You’ll Learn in This Episode:Why having large chunks of free time can actually make it harder to get things doneHow to plan unstructured time without over-scheduling yourselfTime management strategies to plan unstructured time in a flexible, ADHD-friendly wayHow to create anchor points and “light structure” to support productivityEasy ways to use free time more productively without burning outHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background

If the word “routine” makes you cringe but you still want your mornings to feel better, this episode is for you. I’m diving into how to create ADHD-friendly morning rhythms that actually fit your life.  Whether you love mornings, dread them, or are just trying to get out the door with less chaos, we’re talking about real-world strategies that make mornings work for you.What You’ll Learn in This EpisodeWhy most routines don’t stick (and how to make yours different)How to create a morning routine that works for you How to shift your routine to something that feels betterHow to build flexible morning rhythms that fit your busy lifeMy “menu method” to give your mornings structure and choiceIf this episode hits home and you want more hands-on support, I’m leading a live workshop on June 25th inside my coaching membership, Stuck to Started. We’ll be creating custom, realistic routines with a blend of structure and flexibility.Resources Mentioned:Join the ADHD Coaching Membership: Stuck to Started to attend the June 25th Workshop: “Creating Morning & Evening Routines that Fit Your Real Life” Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundHost: Sarah Lovell, Executive Function & ADHD Coach

If you love winding conversations, you’re going to love this chat with Meg Duke. We talk about navigating business, burnout, and the art of doing things differently. It’s full of honest reflections, practical strategies, and a shared appreciation for doing things your way—even if that means letting go of hustle culture and embracing imperfect action.In this episode, we talk about:The difference between therapy & coaching for ADHD– the benefits of therapy & coaching for ADHD & how to find the right support for you Letting go of productivity guilt – Why rest is essential for creative minds and how embracing your natural rhythms can actually help you get more done.Creating systems that work for your brain – How trial-and-error, playful experimentation, and curiosity can lead to sustainable routines.The connection between burnout and executive function challenges – What burnout really looks like for ADHDers and how to recognize the warning signs early.Navigating the emotional side of task initiation – Why starting is often the hardest part, and how mindset shifts and tiny steps can break the paralysis.Permission to do things differently – How rejecting hustle culture, embracing your own pace, and leaning into your strengths can be the key to consistency.About the guest Meg Duke: Meg Duke, LCSW-S, ADHD-CCSP, LCDC (she/her), is a compassionate mental health professional specializing in neurodivergence and perinatal mental health. As the owner of Amplify Wellness Mental Health & Coaching, she provides tailored support to enhance focus, balance, and overall well-being through mindfulness, humor, and a nonjudgmental approach. Meg also hosts The Perinatal Podcast, exploring ADHD, mental wellness, and personal growth, and leads workshops on the intersection of ADHD and perinatal experiences. Outside of her work, she enjoys crafting, sewing, rock climbing, and karaoke while fostering inclusivity and authenticity in all she does.Connect with Meg Duke: The free Navigating ADHD Mini Workbook: https://subscribepage.io/ADHDMiniWorkbookThe Perinatal Podcast: https://podcasts.apple.com/us/podcast/the-perinatal-podcast/id1590957531Instagram: https://www.instagram.com/amplifywellnesswithmeg/Website: https://megdukelcsw.com/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—not against them. With 11 years of 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 doing it.Resources Mentioned:Sign up for the FREE ADHD Action Plan Private PodcastJoin the ADHD Coaching Membership: Stuck to StartedConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, a...

In this episode I chat with Viven Renee Benben, founder of Excalibur Coaching. We go deep on task switching, system fatigue, communication challenges, and how to work with your brain instead of against it. Whether you’re team “train brain” or “car brain,” you’ll leave this episode with new metaphors, real-life strategies, and a whole lot of self-compassion.WHAT YOU’LL LEARN IN THIS EPISODEWhy communication challenges can be tied to executive functioningWhy task switching is so hard & strategies to help you task switchWhy your systems “expire” what to do if systems that used to work for you aren’t working anymoreOur favorite brain metaphors to help you understand your own brain wiringWhy “eating the frog” isn’t for everyone & strategies to help you start tasks that work for your brain About the guest Viven Renee Benben: Vivien is the founder of Excalibur Coaching which is currently partnered with a major Fortune 500 tech company and provides neurodiversity coaching to their employees. Vivien's coaching specialties focus on career, life, and communication for adults with ADHD, Autism, Learning disabilities. With a degree in anthropology, and a certificate in ADHD life coaching, Vivien helps her clients learn, grow and thrive. Outside of coaching, Vivien enjoys time with her Irish Setter mix, singing karaoke, and exploring new crafts for her hobby graveyard.Connect with Vivien: Excalibur Coaching: https://excaliburcoaching.com/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—not against them. With 11 years of 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 doing it.Resources Mentioned:Sign up for the FREE ADHD Action Plan Private PodcastJoin the ADHD Coaching Membership: Stuck to StartedConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background