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ADHD with Jenna Free: Daily Summaries Delivered
by Jenna Free
ADHD with Jenna Free is a podcast for adults with ADHD who are done surviving their symptoms and ready to start thriving with ADHD, without the endless tips, hacks, and workarounds that have never really fixed anything. It's also the show where therapists, coaches, and counselors come to deepen their understanding of treating ADHD in adults and learn what regulation-based care looks like in practice. Hosted by Jenna Free, a Canadian Certified Counselor (CCC) and ADHD therapist, this show exists to give you a completely different way of understanding ADHD in adults. You're stuck, overwhelmed, and exhausted because your brain is running on fight-or-flight. Willpower was never going to fix that, and once you understand that, everything changes. I'll answer questions like: Do I have ADHD? What is ADHD task paralysis, and how do I get unstuck? Why is my ADHD getting worse in my 40s? What do ADHD and perimenopause do to your brain? How do I manage ADHD emotional dysregulation without medication alone? Why do I procrastinate so much with ADHD? Why don't ADHD tips and tricks ever work long-term? What does it look like to thrive with ADHD? What does nervous system regulation have to do with ADHD? How do I stop feeling overwhelmed with ADHD? How do I get trained to treat ADHD in adults using a regulation-based approach? What does ADHD therapist training through a regulation framework actually cover? This podcast covers the full experience of living with adult ADHD: the real science behind procrastination in ADHD and ADHD task paralysis, why ADHD and perimenopause collide in ways no one talks about, and the solution-focused conversations most ADHD podcasts aren't having. For practitioners, Jenna also gets into the clinical side: what nervous system regulation training looks like, how to apply a regulation framework with clients, and what ADHD coach certification and ADHD therapist training often omit. Jenna shares her own story throughout, what it looks like to go from chronically dysregulated to thriving, so whether you're living with ADHD or working with people who are, you can see what's possible. This show gives adults with ADHD, newly navigating a late diagnosis, and clinicians seeking ADHD continuing education one thing: a clear path toward healing. If you're an adult with ADHD who's tired of the commiseration and ready for a show that believes your life can look completely different, or a practitioner who wants to understand ADHD at the nervous system level, you're in the right place.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 3 days ago23 min
70: ADHD Executive Dysfunction Isn't Permanent and Here's Why
You know exactly what you should be doing, and you still can't make yourself start. If you're an adult with ADHD who's tired of being told your executive function is just "how your brain is," this episode is for you. I make the case that ADHD executive dysfunction is not fixed at the level you're experiencing it right now. The reason it feels concrete is that your nervous system is stuck in fight or flight, and that state pulls blood flow away from the exact part of your brain that runs working memory, task initiation, planning, and follow-through. I cover what ADHD executive dysfunction actually is and why researchers call it the core deficit, how ADHD fight or flight and survival mode make every symptom look worse than your true baseline, why drilling one executive function skill at a time doesn't create lasting change, why ADHD paralysis has nothing to do with laziness, and two things you can start doing today to move out of survival mode. 00:00 – Why ADHD Executive Dysfunction Isn't What You Think 02:04 – The Brain's Management System and What Goes Wrong 03:29 – The Narrative That Keeps ADHDers Stuck 05:15 – Fight or Flight and the Missing Piece of ADHD Advice 07:03 – What ADHD Survival Mode Looks Like Day to Day 17:23 – Two Shifts You Can Start Today ADHD executive dysfunction changes when you're out of fight or flight. Join my free call on August 5th at 5pm Mountain to go deeper. https://www.jennafree.com/adhdcall Check out the show notes and other resources at https://jennafree.com/blog/adhd-executive-dysfunction-isnt-permanent Let's stay connected! Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
- 1 weeks ago24 min
69: Why ADHD Regulation Works Better Than Chasing Symptoms
You've tried fixing the symptoms one by one, and you're still spinning. This episode is for the adult with ADHD who's exhausted from chasing symptoms and not seeing real change. I make the case that ADHD nervous system dysregulation is the thread running through it all, and that working on regulation rather than individual symptoms is how things actually shift. I cover why ADHD symptom management that targets one problem at a time keeps you stuck, how fight-or-flight ADHD affects everything from executive functioning to appetite to relationships, what rejection sensitive dysphoria looks like in nervous system terms, why ADHD paralysis and overwhelm connect to the freeze response, and why depth work on one thing creates more change than spreading effort across 30. 00:00 – Chasing ADHD Symptoms vs. Finding Real Regulation 02:35 – Why Chasing ADHD Symptoms Feels Exhausting 08:12 – Emotional Dysregulation vs. Nervous System Dysregulation 09:23 – Rejection Sensitive Dysphoria and ADHD 19:19 – Overwhelm, Paralysis, and the Freeze Response in ADHD 21:51 – Why Regulation, Not Band-Aids, is the Solution ADHD regulation groups are reopening! August 5th registration will open. Check out the details here. Check out the full show notes and other resources at https://jennafree.com/blog/adhd-regulation-vs-symptom-chasing Let's stay connected! Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
- 2 weeks ago27 min
68: ADHD and Relationships: How to Stay Regulated with the People You Love
You hold it together all day, then walk in your front door, and everything comes out sideways. You're snappier with your partner, more defensive with your kids, and impatient with the people you really want to enjoy being with. This episode is for the adult with ADHD who's tired of the people they love the most getting the worst version of them. I walk through what's happening in your nervous system when relationships and ADHD collide at home, why ADHD defensiveness, impatience, and controlling behavior show up strongest with the people closest to you, and what starts to shift when you work on nervous system regulation instead of gritting your teeth through dinner. If ADHD rejection sensitive dysphoria, mental rushing, or ADHD parenting dysregulation feel familiar, this one's worth your time. 00:00 - Why Relationships and ADHD Get Complicated at Home 02:53 - ADHD Defensiveness as a Fight or Flight Response 09:54 - Vulnerability, Written Communication, and Retraining Your System 10:27 - Impatience in Relationships and the Rushing You Can't Turn Off 16:51 - ADHD Controlling Behavior and Why You Insert Yourself 20:57 - Co-Regulation and Becoming the Calm in the Room Live workshop on July 15 called Calm is Contagious, on co-regulation, ADHD, and relationships. Get the details here Check out the show notes and other resources at https://jennafree.com/blog/adhd-relationships-stay-regulated Let's stay connected! Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
- 3 weeks ago23 min
67: ADHD Task Switching: Why It's Hard and How to Make It Easier
You've been calling yourself bad at task switching for so long it's started to feel like a fact. And the evidence keeps stacking up: the hyperfocus sessions that run three hours past when you need to stop, the transitions that take so much mental energy you'd rather just stay in one thing until it's done. This episode is for the adult with ADHD who suspects there's more going on beneath that label than a skill gap. I walk through what's driving ADHD task switching struggles, why the cycle of going hard until you crash is a nervous system pattern rather than a productivity problem, and what starts to shift when you work on regulation instead of just the behavior. If ADHD transitions, all-or-nothing thinking, or the boom-bust cycle feel familiar, this one's worth your time. 00:00 - Why ADHD Task Switching Is a Nervous System Problem 04:19 - The Internal State Change Nobody Talks About 07:12 - All-or-Nothing Thinking and ADHD Dysregulation 09:28 - Why Alternating Mental and Physical Tasks Helps Regulation 13:01 - The Cause of ADHD Transition Struggles 16:43 - A Practical Way to Start Shifting Task Switching Today Live workshop on July 15 on co-regulation, ADHD, and relationships. Get the details here Check out the show notes and other resources at https://jennafree.com/blog/adhd-task-switching-made-easier Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method certification launching in September. Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
- Jun 29, 202622 min
66: 5 Unexpected Benefits of ADHD Nervous System Regulation
You lived in survival mode. The stress, the paralysis, the frantic crash cycle. And then something shifted. This episode is for the adult with ADHD who's curious what life looks like on the other side of nervous system regulation work. I'm sharing five things that changed after I got regulated, none of which were what I originally went in looking for. From how I handle criticism and rejection sensitive dysphoria, to patience with other people, to finally sticking with a hobby for more than three weeks. The changes didn't come from trying harder, but from the shift in operating conditions. 00:00 - Unexpected Benefits of ADHD Nervous System Regulation 01:53 - How Nervous System Regulation Changed Jenna's Relationship with Alcohol 04:24 - ADHD Dysregulation and Caring What People Think 06:45 - Kindness, Patience, and Living Outside Threat Mode 12:38 - RSD and ADHD: Hearing Criticism Without Shutting Down 16:26 - The ADHD Hobby Cycle and What Changes When You're Regulated Check out the full show notes and other resources at https://jennafree.com/blog/benefits-of-adhd-nervous-system-regulation Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method certification launching in September. Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
- Jun 22, 202618 min
65: Why ADHD Overwhelm Happens and How to Regulate It
Too much to do, can't pick anything, can't move. The list is right there, the day is slipping, and somehow you end up frozen on the couch, wondering what is wrong with you. This episode is for the adult with ADHD who keeps hitting that wall and wants to understand what's actually happening in the brain when overwhelm takes over. I break down why ADHD overwhelm is a nervous system event, what the brain is doing in fight or flight that makes executive functioning disappear, and why your perception of how much you have to do is almost never accurate. Plus two visualizations you can use right away to retrain how your brain is processing time and tasks. 00:00 – ADHD Overwhelm and What the Brain Is Doing 01:28 – ADHD Fight or Flight and the Prefrontal Cortex 05:37 – How ADHD Cognitive Distortions Warp Your Perception of Time 08:30 – Naming the Feeling as an ADHD Regulation Tool 10:16 – The Dotted Line Visualization for ADHD Overwhelm 13:16 – The Brick Path Visualization for ADHD Paralysis Check out the show notes and other resources at https://jennafree.com/blog/adhd-overwhelm-how-to-regulate Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method certification launching in September. Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
- Jun 15, 202630 min
64: The ADHD Regulation Method: What It Is and How It Works
You are exhausted from swinging between frantic and frozen, and nothing you have tried seems to stick. This episode is for the ADHDer who is ready to understand why and finally have somewhere real to start. I am introducing the ADHD regulation method, the first A to Z approach built specifically for the ADHD brain. I break down why your nervous system being stuck in fight or flight is making your ADHD symptoms significantly harder than they need to be, why the tools and strategies have not been landing, and what it really looks like to build from a regulated foundation instead of managing the chaos one crisis at a time. 00:00 – What Is the ADHD Regulation Method 03:00 – The Frantic Crash Cycle and ADHD Survival Mode 06:19 – How ADHD and Fight or Flight Make Symptoms Worse 09:02 – ADHD Dysregulation Is Not Inevitable 13:49 – ADHD Nervous System Regulation in the Moment 20:44 – Behavior Regulation and All or Nothing Thinking With ADHD 27:18 – Getting Started With the ADHD Regulation Method Check out the full show notes and other resources at https://jennafree.com/blog/adhd-regulation-method Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method certification launching in September. Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
- Jun 8, 202618 min
63: How to Stop the ADHD Comparison Cycle for Good
You scroll for five minutes, and suddenly everyone else seems to have it all figured out. You feel like you're not enough, and quietly panic that you're falling short of where you should be. This episode is for the adult with ADHD who's worn out from constantly measuring themselves against everyone else. I'm breaking down what's really happening with ADHD comparison, why your brain treats it as a fight or flight survival response, and why coming back to your own life, instead of trying to bring others down, is what finally calms the panic and helps you stop comparing yourself to others. 00:00 – Why ADHD Comparison Is a Fight or Flight Response 01:47 – Why Your Brain Compares to Keep You Safe 04:13 – How Comparison Drives ADHD Motivation Problems 06:44 – Comparing Yourself to Others on Social Media 08:58 – How Comparison Feeds ADHD and Low Self-Esteem 10:43 – How to Detach From Comparison and Regulate 13:12 – How to Stop Comparing Yourself With Others Check out the full show notes and other resources at https://jennafree.com/blog/stop-adhd-comparison-cycle-for-good Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method certification launching in September. Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
About ADHD with Jenna Free
ADHD with Jenna Free is a podcast for adults with ADHD who are done surviving their symptoms and ready to start thriving with ADHD, without the endless tips, hacks, and workarounds that have never really fixed anything. It's also the show where therapists, coaches, and counselors come to deepen their understanding of treating ADHD in adults and learn what regulation-based care looks like in practice. Hosted by Jenna Free, a Canadian Certified Counselor (CCC) and ADHD therapist, this show exists to give you a completely different way of understanding ADHD in adults. You're stuck, overwhelmed, and exhausted because your brain is running on fight-or-flight. Willpower was never going to fix that, and once you understand that, everything changes. I'll answer questions like: Do I have ADHD? What is ADHD task paralysis, and how do I get unstuck? Why is my ADHD getting worse in my 40s? What do ADHD and perimenopause do to your brain? How do I manage ADHD emotional dysregulation without medication alone? Why do I procrastinate so much with ADHD? Why don't ADHD tips and tricks ever work long-term? What does it look like to thrive with ADHD? What does nervous system regulation have to do with ADHD? How do I stop feeling overwhelmed with ADHD? How do I get trained to treat ADHD in adults using a regulation-based approach? What does ADHD therapist training through a regulation framework actually cover? This podcast covers the full experience of living with adult ADHD: the real science behind procrastination in ADHD and ADHD task paralysis, why ADHD and perimenopause collide in ways no one talks about, and the solution-focused conversations most ADHD podcasts aren't having. For practitioners, Jenna also gets into the clinical side: what nervous system regulation training looks like, how to apply a regulation framework with clients, and what ADHD coach certification and ADHD therapist training often omit. Jenna shares her own story throughout, what it looks like to go from chronically dysregulated to thriving, so whether you're living with ADHD or working with people who are, you can see what's possible. This show gives adults with ADHD, newly navigating a late diagnosis, and clinicians seeking ADHD continuing education one thing: a clear path toward healing. If you're an adult with ADHD who's tired of the commiseration and ready for a show that believes your life can look completely different, or a practitioner who wants to understand ADHD at the nervous system level, you're in the right place.
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