ADHD with Jenna Free

Check out the ADHD and Intuitive Eating workshop here - adhdwithjennafree.com/ieworkshop You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction to ADHD and Food Relationships 04:29 Understanding Unhealthy Relationships with Food 09:47 My Personal Journey with Food and ADHD 15:58 Principles of Intuitive Eating 21:36 The Role of Dysregulation in Eating Habits 24:36 Workshop Announcement!! Summary In this episode of the ADHD with Jenna Free podcast, I discuss the complex relationship between ADHD and food. I dive into the challenges faced by ADHDers regarding their eating habits, including unhealthy relationships with food, binge eating, and the impact of dysregulation. I share my personal journey from dieting to intuitive eating and how you can use intuitive eating and regulation to begin building a more balanced and healthy relationship with food. Takeaways ADHD can significantly impact your relationship with food. Many individuals with ADHD struggle with binge eating and dysregulation. A healthy relationship with food involves nourishment and enjoyment, not punishment. Intuitive eating can help create balance in eating habits. Ditching diet culture is essential for a healthy food relationship. No foods should be labeled as good or bad to avoid moral judgments. Regular eating can help regulate emotions and prevent binge eating. Connect with Jenna Instagram TikTok

Check out ADHD Groups here - adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Negative Self-Talk in ADHD 04:00 The Impact of Negative Self-Talk on Regulation 07:26 Shifting from Negative to Neutral Self-Talk 12:01 Learning from Mistakes and Reflection 16:51 Embracing a Kinder Inner Dialogue Summary In this episode of the ADHD with Jenna Free podcast, I discuss the pervasive negative self-talk among ADHDers. I explore the reasons behind this, and share how it stems from a dysregulated state and serves as a misguided defense mechanism. I provide practical strategies for you to shift your mindset from negative self-talk to a more neutral perspective, encouraging self-compassion and reflection on mistakes without harsh judgment. The conversation highlights the importance of awareness and the need to create a positive mindset to improve overall well-being and reduce ADHD symptoms. Takeaways Most ADHDers experience a lot of negative self-talk. Negative self-talk serves as a misguided motivator. You are safe without negative self-talk. Shifting to neutral thinking can help reduce self-criticism. Curiosity about mistakes leads to better understanding. You deserve to live a life that's enjoyable and easier. Negative self-talk hinders personal growth and happiness. Connect with Jenna Instagram TikTok

Get your spot in the Free ADHD Beliefs Workshop here - adhdwithjennafree.com/beliefs You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding ADHD and Money 02:16 Survival Mode and Short-Term Thinking 03:39 Shopping as a Coping Mechanism 10:27 The Rush and Its Impact on Spending 13:17 Dysregulation and Financial Avoidance 18:29 Facing Financial Discomfort 23:44 Balancing Short-Term and Long-Term Goals Summary In this episode of the ADHD with Jenna Free podcast, I discuss the complex relationship between ADHD and money management from a dysregulation lens. I explore how ADHD (particularly dysregulated ADHD) can lead to impulsive spending, avoidance of financial responsibilities, and the impact of survival mode on long-term financial planning. We are talking about why money can be hard and what we can do to make it better. Takeaways ADHD can complicate money management due to impulsivity. Survival mode affects our ability to think long-term about finances. Shopping can provide temporary relief from dysregulation. Rushing leads to poor financial decisions and increased spending. Avoidance of financial responsibilities can create a cycle of shame. Slowing down can lead to more thoughtful spending decisions. Urgent purchases often indicate dysregulation. Balancing short-term enjoyment with long-term goals is crucial. Mindfulness and regulation are key to improving financial health. Connect with Jenna Instagram TikTok

Grab your spot in "The ADHD Beliefs Keeping You Stuck in Survival Mode" Workshop - https://www.adhdwithjennafree.com/beliefs You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Dysregulation in ADHD 07:21 The Three Layers of Regulation 19:27 Shifting from Scarcity to Abundance 28:12 The Importance of Relaxation Summary In this episode, we explore the connection between dysregulation and ADHD, emphasizing the importance of addressing both the nervous system and belief systems to improve overall well-being. I dive into common beliefs that contribute to dysregulation, such as "I' m behind and I need to catch up", and offers strategies for shifting to more regulating beliefs. Takeaways ADHDers often experience chronic fight or flight due to dysregulation. Dysregulation can exacerbate ADHD symptoms, making them harder to manage. There are three layers of regulation: nervous system, thoughts and beliefs, and behavior. Shifting beliefs can lead to better regulation and improved functioning. The idea of being 'done' is a myth; life is ongoing. Scarcity mindset can lead to feelings of desperation and overwhelm. The dangling carrot philosophy keeps individuals in a cycle of stress. Connect with Jenna Instagram TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 External Regulation Tools for ADHD 03:45 Slowing Down Household Dynamics 07:01 The Power of a Calendar 09:43 Managing Social Media and Scrolling 13:28 The Importance of Breaks 16:58 Implementing Changes Gradually Summary In this episode, I dive into 6 external tools and strategies for managing ADHD, focusing on how to create a more regulated environment. I emphasize the importance of slowing down schedules, simplifying household dynamics, utilizing calendars effectively, managing social media use, listening to one's body for breaks, and implementing changes gradually. I share personal experiences and practical tips to help you find balance and regulation through external supports and strategies. Takeaways External regulation tools can support internal regulation. Slowing down your schedule can prevent dysregulation. Simplifying household dynamics can create a calmer environment. Using a calendar is essential for managing ADHD effectively. Social media scrolling can exacerbate dysregulation. Taking breaks is crucial for maintaining mental health. Implementing changes gradually leads to better long-term results. Rest is as important as productivity. Finding balance is key to managing ADHD. Connect with Jenna Instagram TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Prioritization and Executive Dysfunction 05:42 Dysregulation and the Challenge of Prioritization 14:07 Accepting Consequences of Prioritization 19:20 The Importance of Decision-Making 28:41 Regulation as the Key to Effective Prioritization Summary In this episode of the ADHD with Jenna Free podcast, I explore the complexities of prioritization, particularly for us with ADHD. I highlight the role of dysregulation in decision-making and the necessity of accepting the consequences of our choices. By understanding the interplay between prioritization and regulation, I encourage you to reflect on your decision-making processes and embrace a more regulated and grounded approach to prioritization. Takeaways Prioritization is an action, not just a thought process. Dysregulation can make it difficult to prioritize effectively. Accepting the consequences of choices is crucial for prioritization. Everything we prioritize comes with a sacrifice. It's important to recognize that there is no 'right' answer in prioritization. Making decisions is more valuable than seeking the perfect choice. Dysfunctional thinking can lead to paralysis in decision-making. Regulation is key to overcoming prioritization challenges. Understanding the cause and effect of choices can aid in prioritization. Digging deeper into our beliefs can unlock better prioritization strategies. Connect with Jenna Instagram TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Jenna's Journey with ADHD and Regulation 05:11 The Impact of Postpartum on ADHD 09:42 The Cycle of Dysregulation and ADHD 12:07 The Shift to Regulation as a Solution 15:21 Daily Life Transformation Through Regulation 16:15 Entrepreneurial Growth and Regulation 25:13 The Importance of Being Present 28:09 Taking Action and Execution in Regulation Summary In this episode, I share my personal journey with ADHD and how regulation techniques have transformed my life. I discuss the struggles I faced, particularly during postpartum, and how understanding ADHD led me to explore regulation as a coping strategy. I dive into the importance of being present and taking small steps in both daily life and entrepreneurial endeavors. Takeaways Regulation work has been the key to my success with ADHD. ADHD can manifest in various ways, including feelings of overwhelm and depression. Postpartum experiences can significantly impact ADHD. Dysregulation often leads to a cycle of overwhelm and crash. Being present in daily life reduces feelings of overwhelm. Entrepreneurial success can be achieved through a regulated approach. Taking small, consistent steps is crucial for growth and success. Rushing to achieve goals can lead to burnout and paralysis. Execution of regulation strategies is more important than having many ideas. Connect with Jenna Instagram TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Efficiency in ADHD 08:13 The Cycle of Survival Mode and Efficiency 14:50 Shifting from Efficiency to Sustainability 27:11 Rethinking Rushing and Efficiency Summary In this episode, I discuss the concept of ADHDers obsession with efficiency. I explore how the obsession with efficiency can lead to feelings of guilt, shame, and frustration, particularly when in survival mode. We are talking about the importance of shifting focus from efficiency to sustainability, advocating for a more regulated approach to tasks that allows for gradual progress rather than perfectionism. Takeaways ADHDers often obsess over efficiency, which can be counterproductive. Perfectionism about efficiency can hinder action. Survival mode creates a cycle of start-stop behavior. Focusing on sustainability is more beneficial than efficiency. Life is long; we should aim for gradual progress. Small actions matter but we often devalue them. Connect with Jenna Instagram TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Get your spot now in ADHD Groups (June 9th - 13th only) - adhdwithjennafree.com/groupspresale Chapters 00:00 Exploring the Purpose of Life 10:00 Shifting Perspectives on Life 20:08 Finding Joy in Everyday Moments 28:20 Connecting with What Truly Matters Summary In this episode of the ADHD with Jenna Free podcast, we dive into the profound question of life's purpose, what is all this running around and list checking off even for?!?! I emphasize the importance of stepping out of survival mode to gain perspective on what truly matters in life. Because a dysregulated brain is a zoomed in brain. Some fun "homework" here - to reflect on your priorities and to find joy in everyday experiences. I am here to advocate for a mindful approach to life that fosters connection and fulfillment - through The ADHD Reset! Takeaways The purpose of life is not just about productivity. Survival mode limits our perspective on what matters. We often prioritize tasks over meaningful connections. Mindfulness can help us enjoy everyday moments. Being present can enhance our quality of life. Life's challenges shouldn't make us rush through it. Connect with Jenna Instagram TikTok

You can get your free ADHD Reset Guide here - adhdwithjennafree.com/adhdguide Chapters 00:05 Navigating Life's Challenges with ADHD 04:56 Understanding Dysregulation and Its Justifications 06:09 The Human Experience of Grief and Regulation 07:16 The Role of Regulation During Hard Times 13:31 Fighting Reality: Acceptance and Moving Forward Summary In this episode of the ADHD with Jenna Free podcast, I dive into the complexities of regulating emotions during significant life events (think job loss, illness of a family member etc - but this can also be related to smaller but still impactful things like a stressful season at work, having a baby). I provides insights on how to navigate through hard times while maintaining a sense of regulation and clarity. I am sharing 5 things to consider when trying to regulate through more than the everyday stress of life. Takeaways Regulating through big life events is crucial for mental health. Dysregulation can feel justified during tough times, but it's important to recognize it. Grief is a natural human experience that cannot be bypassed through regulation. Regulation helps in observing and managing survival mode during crises. Acceptance of reality is key to moving forward after a setback. Connect with Jenna Instagram TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Dopamine and ADHD 03:45 The Impact of Quick Dopamine Hits 10:16 The Pursuit of Pleasure vs. Meaning 15:36 Healthy Ways to Boost Dopamine 19:52 Finding Fulfillment Beyond Quick Fixes 26:49 Regulation and Long-Term Happiness Summary In this episode of the ADHD with Jenna Free podcast, we explore the relationship between dopamine and ADHD, discussing how dopamine affects mood, motivation, and behavior. I dive into the importance of understanding dopamine's role in ADHD and the potential pitfalls of seeking quick dopamine hits through activities like scrolling and substance use. We are challenging this stereotype by discussing the pursuit of pleasure (hedonia) with the pursuit of meaning and fulfillment (eudaemonia), advocating for healthier ways to boost dopamine through engaging activities that promote long-term happiness and growth. I am sharing the need for regulation and awareness in managing dopamine levels and finding true fulfillment in life. Takeaways Dopamine is crucial for mood, motivation, and attention. People with ADHD may produce less dopamine than those without. ADHD medications often work by increasing dopamine levels. Quick dopamine hits can lead to a crash and feeling worse. The brain seeks balance and homeostasis after dopamine spikes. Survival mode leads to short-sighted decision-making. Healthy dopamine boosts come from activities like exercise and connection. Finding fulfillment requires growth and long-term goals. Regulation is key to managing dopamine and achieving happiness. Connect with Jenna Instagram TikTok

You can get your new and improved free ADHD Reset Guide here - adhdwithjennafree.com/adhdguide Chapters 00:06 Understanding ADHD Approaches 04:56 The Band-Aid Approach vs. Transformation 14:19 Information Overload and Implementation 23:05 The Three Types of Regulation Summary In this episode, I discuss two primary approaches to managing ADHD: the band-aid approach, which focuses on quick fixes, and the transformational approach, which emphasizes internal work and awareness. I highlight the importance of understanding dysregulation and its impact on the effectiveness of ADHD management tools (yes even using calendars can get better with regulation). Takeaways The band-aid approach offers quick fixes but lacks long-term effectiveness. Transformation requires internal work and awareness, not just external tools. Dysregulation can hinder the effectiveness of ADHD management tools. Information hoarding can lead to inaction and frustration. Effective ADHD management combines both external tools and internal transformation. Understanding the three types of regulation is crucial for managing ADHD. Nervous system regulation alone is not enough for lasting change. Transformation takes time and patience, not instant solutions. Connect with Jenna Instagram TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction to Smartphone Addiction and ADHD 04:29 Understanding the "Alternative Effect" 09:43 Radical Approaches to Technology Separation 15:00 Exploring Practical Solutions for Phone Use 20:35 Flexible Strategies for Managing Phone Addiction 30:59 Mindset of Curiosity and Reflection Summary In this episode of the ADHD with Jenna Free podcast, I discuss the relationship between smartphones and ADHD, exploring the addictive nature of technology and its impact on attention and regulation. I introduce the concept of the 'alternative effect' and share both radical and practical strategies for managing phone use, emphasizing the importance of separating technology and fostering a mindset of curiosity towards our habits. All I'm suggesting is to reflect on your phone usage and consider ways to create healthier boundaries with technology. Takeaways Smartphones are designed to be addictive, especially for ADHD brains. The 'alternative effect' shows how options can lower our motivation. Separating technology can help reduce phone addiction. Using a dumb phone or MP3 player can create distance from distractions. Apps like ClearSpace can help limit social media use effectively. Flexible strategies can help manage phone addiction without drastic changes. Mindfulness and curiosity are key in addressing phone habits. Creating a personal entertainment ladder can help retrain attention spans. Reflection on phone use can lead to healthier habits over time. Connect with Jenna Instagram TikTok

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Perfectionism and ADHD 02:52 The Fight or Flight Response and Its Impact 06:05 Perfectionism as a Defense Mechanism 12:02 Challenging Perfectionism and Embracing Imperfection 18:01 Practical Strategies for Overcoming Perfectionism 23:56 Finding Balance and Freedom from Perfectionism Summary In this episode we are exploring the complex relationship between perfectionism and ADHD. We talk about how perfectionism stems from a fight or flight response, acting as a defense mechanism against fear of failure and criticism. I emphasize the importance of recognizing perfectionism as a barrier to productivity and self-acceptance, encouraging you to challenge your perfectionistic tendencies and embrace imperfection (reality). I share practical strategies for overcoming perfectionism and highlight the need for awareness and balance in daily life. Takeaways Perfectionism is often a defense mechanism. The fight or flight response can exacerbate perfectionism. Perfectionism can lead to feelings of disappointment and frustration. Self-criticism and low self-esteem fuel perfectionism. Awareness of perfectionism is the first step to overcoming it. Challenging perfectionistic thoughts can lead to greater freedom. It's important to recognize that perfect doesn't exist. Finding balance in life is crucial for regulation. Embracing imperfection can lead to increased productivity and satisfaction. Connect with Jenna Instagram TikTok

ADHD Groups is now open: while spots are available - www.adhdwithjennafree.com/groups   You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Acceptance in ADHD 06:52 The Impact of Fighting Reality (not accepting) 13:13 Dysregulation and Energy Management 19:01 Sustainable Change Through Acceptance 25:05 Curiosity Over Judgment Summary Today we are discussing the importance of acceptance in managing ADHD and the detrimental effects of fighting reality (when we do not accept what is). Acceptance does not equate to complacency but rather allows us to move forward and make change. We will be diving into the relationship between dysregulation, energy management, and sustainable change. Takeaways Acceptance is crucial for managing ADHD effectively. Fighting reality leads to dysregulation and energy depletion. Sustainable change comes from acceptance, not force. Judgments and 'shoulds' hinder progress and acceptance. Being present is essential for effective action. Energy management is key to avoiding burnout. Acceptance allows for realistic goal setting and progress. Self-reflection is best approached with curiosity, not judgment. Connect with Jenna Instagram TikTok