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ADHD with Jenna Free: Daily Summaries Delivered
by Jenna Free, Canadian Certified Counselor | ADHD Therapist & Coach
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 the solution, 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
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- 1 weeks ago24 min
81: Is AI Helping or Hurting ADHDers?
You use AI to get your swirling thoughts out of your head, so why do you still feel rushed and behind? If you've been handed one more tool for your ADHD and the overwhelm and rushing haven't eased, this episode on AI and ADHD is for you. Vacuums and computers were supposed to give us time back, and we ended up doing more. I think AI is headed the same way, which is a big part of why ADHD dysregulation grows when speed is the goal. What helps my nervous system regulate is slowing down on purpose, like using a paper calendar and a record player. I also share the questions I ask myself to tell whether AI supports me or fuels the rush. 00:00 – Is AI Helping or Hurting ADHD Brains? 01:19 – Using AI to Organize ADHD Thoughts 12:17 – Process vs. Outcome: Fulfillment for ADHD 16:14 – ADHD Coping Strategies: Paper, Records, and Routines 21:54 – Rethinking ADHD Coping: Speed vs. Regulation Let's stay connected! Want to thrive 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 ago24 min
80: Why Is ADHD So Hard? What Regulation Can Change About Your Symptoms
You keep wondering why ADHD is so hard when everyone around you makes it look like a simple brain difference, and you're tired of wondering if you're just bad at life. If you've spent years blaming your executive functioning for the overwhelm, the procrastination, and the freeze, this episode is for you. I'm an ADHD therapist who has ADHD, and after working with well over 1,200 people, I've seen that much of what gets called ADHD is a nervous system stuck in fight-or-flight. I walk through how hypervigilance, defensiveness, people-pleasing, and ADHD paralysis all come from the same place, and what changes when your body finally feels safe enough to let your brain do its job. Join my free workshop, Why Is My ADHD So Hard?, on October 20th. Grab your spot here. https://jennafree.com/free-workshop 01:05 – Why ADHD Feels Overwhelming and Challenging 11:01 – ADHD Paralysis Explained as Fight, Flight, or Freeze 12:06 – Avoidance, Procrastination, and Stress in ADHD 08:27 – People Pleasing, Boundaries, and the Fawn Response 20:02 – The Benefits of Regulation for Executive Functioning Let's stay connected! Want to thrive 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!
- Sep 28, 202623 min
79: 4 Reasons Behind ADHD People Pleasing
You keep saying yes when you mean no, then spend the rest of the day resentful about something you agreed to in the first place. If you've been told your ADHD people-pleasing is a boundaries problem, and that explanation hasn't actually changed anything, this episode is for you. I break down the four explanations coaches and therapists usually give for people-pleasing and ADHD: rejection sensitive dysphoria, the automatic yes, penance for old mistakes, and chasing a quick dopamine hit. None are wrong, and none go deep enough on their own. I walk through why the fawn response takes over before you're even aware you've said yes, and what nervous system regulation for ADHD actually has to do with finally being able to say no and mean it. If you're caught in that yes-then-resent cycle and want to work through it directly, I'm hosting a Healing People Pleasing workshop on October 9th. 00:00 – Understanding People Pleasing and ADHD 03:07 – People Pleasing as a Protective Shield Against Rejection 04:56 – The Fawn Response: Fight, Flight, Freeze, Fawn Explained 07:20 – Digging Deeper: Rejection Sensitivity and the Nervous System 21:15 – How Regulation Brings Freedom from People-Pleasing Check out the show notes and other resources at https://jennafree.com/blog/4-reasons-behind-adhd-people-pleasing Let's stay connected! Want to thrive 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!
- Sep 21, 202626 min
78: How to Regulate with ADHD When Tips and Tricks Don't Work
You've been told to take a deep breath and get regulated, and it didn't stick, so you're stuck wondering what you're missing. If tips and tricks have stopped working, this episode is for you. I get into why nervous system regulation for ADHD isn't one action but three layers stacked together: the body, the mind, and behavior, and why skipping straight to behavior is where most people get stuck. I walk through the ADHD fight-or-flight response, whether meditation really helps, and what healing from chronic dysregulation requires when a single breath isn't enough. For therapists, counselors, psychologists, doctors, coaches, social workers, and occupational therapists working with ADHDers who have been leaning on coping tools and external strategies without seeing the shift stick. I'm hosting a free ADHD Regulation Method training on September 21st, where we'll dive into how to do this work with your clients. 00:00 – What Does ADHD Regulation Really Mean? 05:58 – True ADHD Regulation: Nervous System Retraining 07:09 – Step 1: Teaching Your Body Safety 03:35 – The Limits of Routines, Yoga, and Meditation 22:14 – Recognizing Physical Signs of Dysregulation Check out the show notes and other resources at https://jennafree.com/blog/how-to-regulate-with-adhd-when-tips-and-tricks-dont-work Let's stay connected! Want to thrive 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!
- Sep 14, 202619 min
77: ADHD Time Blindness: How to Stop Fighting the Clock
Your relationship with time feels broken, and you've probably filed it under ADHD time blindness and left it there. If rushing, scrambling, and never having enough time has started to feel permanent, this episode is for you. I get into why time blindness isn't one problem but two: the ADHD piece and the fight-or-flight piece stacked on top of it, and why that second layer changes more than people realize. I walk through the time scarcity mindset, why ADHD procrastination often starts with feeling like time already ran out, and my time container concept for how to manage time with ADHD without fighting the clock all day. For clinicians working with ADHDers who have been trying to help them time-block or use these external tools to get time under control. I'm hosting a free ADHD Regulation Method training on September 21st, where we'll dive into how to do this work with your clients. 00:00 – Understanding ADHD and Time Blindness 01:20 – How Fight or Flight Distorts Time Perception 03:47 – The Scarcity Mindset Around Time 09:37 – Shifting from Task Lists to Time Containers 18:38 – ADHD Clinician Training and Final Thoughts Related Episode 75: Scarcity Mindset in ADHD: Why Nothing Feels Like Enough Check out the show notes and other resources at https://jennafree.com/blog/adhd-time-blindness-stop-fighting-the-clock Let's stay connected! Want to thrive 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!
- Sep 7, 202618 min
76: 3 Reasons to Set Your ADHD Diagnosis Aside
You know the label. ADHD, anxiety, OCD, autism, whatever you have been diagnosed with. You know the symptom, and it still hasn't changed anything. If a diagnosis has started to feel like a wall instead of an answer, this episode is for you. I walk through why holding a diagnosis too close, ADHD or otherwise, can quietly stop the regulation work that helps. I get into what fight-or-flight does to executive functioning, why "that's just my ADHD" can shut down a search worth continuing, and how I use the hiking trail versus the hiker to explain what can shift and what can't. For therapists, coaches, and clinicians, learn more about this approach at the free ADHD Regulation Method training I'm hosting on September 21st. 00:00 – Why Put Aside Your ADHD Diagnosis to Improve Symptoms 02:47 – How Fight or Flight Worsens ADHD Symptoms 07:34 – ADHD Overwhelm: Diagnoses vs. Dysregulation 13:19 – Essential Tools and Supports for ADHD Regulation 15:44 – The Regulation vs. Diagnosis Analogy: Hiking With ADHD Check out the show notes and other resources at https://jennafree.com/blog/3-reasons-set-adhd-diagnosis-aside Let's stay connected! Want to thrive 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!
- Aug 31, 202616 min
75: Scarcity Mindset in ADHD: Why Nothing Feels Like Enough
You've screenshotted the same tip four times and still feel like you're behind. Or you finish the whole to-do list, and your brain zeroes in on the one thing left undone. If that constant sense of not enough is running the show, this episode names why. I break down the scarcity mindset, the survival response behind perfectionism, digital hoarding, and the endless learning-without-doing loop so many ADHD brains get stuck in. I walk through what's happening in the nervous system when fight or flight takes over, why external fixes only offer relief that fades, and what it takes to shift from managing symptoms to healing what's driving them. For therapists, coaches, and clinicians, this is a pattern worth spotting in your next client before it gets labeled as something else. 00:00 – Understanding Scarcity Mindset in ADHD 01:10 – ADHDers, Fight or Flight, and Survival Mode 06:09 – Perfectionism and Inaction in ADHD 07:02 – Time Scarcity: Rushing, Urgency, and Dysregulation 12:17 – Digital Hoarding, Spending, and Coping Mechanisms If this pattern is one you keep seeing in clients, the ADHD Regulation Method certification was designed to give you the training to work with it. Enrollment opens at the end of September 2026, and the waitlist is open now. Check out the show notes and other resources at https://jennafree.com/blog/scarcity-mindset-adhd-why-nothing-feels-like-enough Let's stay connected! Want to thrive more 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!
- Aug 24, 202624 min
74: Stop the Confusion Between ADHD Emotions and Reactivity
You've been calling it "being emotional" for years, and it's kept you stuck. Or you're a clinician who lumps every client reaction into the same emotional bucket without separating what's really driving it. Either way, there's a solution, and it starts with knowing the difference between the two. If you want to stop managing feelings that aren't really feelings, this episode is for you. I break down the two systems most people confuse: the connection system behind real emotion, and the fight-or-flight reactivity that gets mislabeled as being "too sensitive" or "too emotional." I walk through what each one feels like in the body, why rejection sensitivity dysphoria almost always belongs in the reactivity column, and the three-part approach I use to build nervous system regulation instead of just managing symptoms. For clinicians, this names a distinction worth bringing into your next session before your next client walks in. 00:00 – ADHD Emotional Dysregulation: The Label That's Confusing Two Different Things 02:05 – Connection vs Survival: The Two Systems Behind Every ADHD Feeling 06:25 – How a Fight-or-Flight Response Hijacks ADHD Reactions 10:32 – Emotional Dysregulation vs Nervous System Reactivity: Why the Words Matter 13:11 – How to Regulate Your Nervous System, Not Just Your Emotions If what you just heard matches something you've been hearing in your own sessions, the ADHD Regulation Method certification was built to give you the training for it. Enrollment opens at the end of September 2026, and the waitlist is live right now. Check out the show notes and other resources at https://jennafree.com/blog/adhd-emotional-dysregulation-vs-reactions 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!
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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 the solution, 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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