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From Stuck to Started: Executive Function & ADHD Coaching to Take Action: Daily Summaries Delivered
by Sarah Lovell - Executive Function & ADHD Coach
Welcome to From Stuck to Started, the podcast for ambitious ADHDers, perfectionists, and over-thinkers who are ready to achieve their goals without burning out. Join your host, Sarah Lovell, an executive function and ADHD coach, as she shares strategies to help you understand your brain, break down big tasks, and build systems that work for you. Each episode is packed with actionable tips and real-life inspiration to help you tackle hard things and make progress that feels good.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 5 days ago31 min
091: How to Stop Doomscrolling with ADHD: A Simple 3-Step Formula to Have a Healthier Relationship with your Phone
If you’ve ever found yourself saying, “I should be able to stop scrolling,” while still somehow glued to your phone… this episode is for you. I’m going to walk you through a simple 3-step formula to have a healthier relationship with your phone. By the end of this episode, you’ll build your own personalized toolbox of strategies to help you stop doomscrolling & use your phone in a way that actually feels good for you. Because that’s the whole point, right? Brick -get 10% off when you purchase with this link! What You’ll Learn in This EpisodeHow to stop doomscrolling even when you feel “stuck” in the habitWhy ADHD brains are more vulnerable to doom scrolling — and how to work with your brain instead of fighting itHow to identify the self-talk that keeps you scrollingA practical Brick App review, including what the Brick App is and how Brick can help you be more mindful of your phone use Resources Mentioned:Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Host: Sarah Lovell, Executive Function & ADHD CoachConnect 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.
- 1 weeks ago28 min
090: Why It's So Hard To Stop Doomscrolling & The First Step To Have A Healthier Relationship With Your Phone
If you’ve ever picked up your phone to respond to a text or Google something quick, but accidentally found yourself down an unintentional doomscroll rabbit hole… or found yourself paralyzed, mindlessly scrolling while simultaneously telling yourself “you should stop” but feeling incapable of putting the phone down — this episode is for you.If you want to be more mindful of how you use your phone and you’ve tried to break the habit of doomscrolling but keep going back — you’re not alone.Today we’re digging into why it’s so hard to stop doomscrolling — especially for ADHD brains — and what’s actually happening beneath that autopilot urge to reach for your phone.What you’ll learn in this episode:The role of anxiety, uncertainty, and emotional dysregulation in keeping you stuck scrollingThe hidden cues and triggers that send you reaching for your phone without realizing itWhat your brain is actually looking for when you scrollThe first steps toward building a healthier, more intentional relationship with your phone so you can stop doomscrolling Host: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Episode 9: How to Set Goals that StickGet your Free ADHD Action Plan My favorite tools to be more mindful: Brick (get 10% off Brick with this link!)FreedomConnect 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.
- 2 weeks ago19 min
089: 5 Mindset Shifts for Back-to-School Transitions for College Students with ADHD & Parents
Fall is here, and with it comes a whole new set of schedules, routines, and things to keep track of. In this episode, I'm talking about why transitions can be so hard, especially if you have ADHD. I'm sharing 5 mindset shifts I've been using with clients this fall (from college students adjusting to a new semester to parents juggling new school schedules) to help you move through change with a little more ease.What you'll learn in this episode:Why simply naming a transition out loud can take the pressure off and help you make sense of the mistakes or overwhelm that come with itThe "on-ramp" mindset shift that reminds you a hard season doesn't have to be forever, and why a gradual merge beats flooring it into trafficHow to adjust your expectations around your systems, and why the routine that worked for you last month doesn't have to work foreverWhy naming uncertainty (instead of pretending you have it all figured out) is actually a powerful executive functioning toolHow to practice self-compassion and build in micro moments of self-care, even during your busiest seasonIf you're in the middle of a transition right now, I hope this episode reminds you to be a little more gentle with yourself. And if you know someone else who's navigating a season of change, send this one their way. Connect with Sarah Lovell: Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callWebsite: Executive Functioning FirstInstagram: @executivefunctioningfirstResources: Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan
- 3 weeks ago23 min
088: 5 Simple Systems I use When I'm Overwhelmed (and how you can create your own simple systems)
Feeling overwhelmed by a schedule change, a routine that's fallen apart, or just... life? Same. In this episode, I'm sharing 5 simple systems I lean on I’m overwhelmed. What you'll learn in this episode:Why giving yourself permission to let your systems (and your consistency) look different is one of the most supportive things you can doHow I stopped doomscrolling and using my phone as a nervous system regulation tool Why doing small things for "future you" matters so much, plus the surprising reason our brains make this so hardHow asking for help, talking things out loud, and body doubling can move you through overwhelm faster than trying to push through aloneMy go-to strategy for breaking free of all-or-nothing thinking so "I don't have time to do it perfectly" doesn't turn into "so I won't do it at all"Connect with Sarah Lovell: Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callWebsite: Executive Functioning FirstInstagram: @executivefunctioningfirstResources: Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link! Get your Free ADHD Action PlanOther Episodes You May Enjoy: 53: Why it's so hard to stop doomscrolling & the first step to have a healthier relationship with your phone55: What to do when you feel overwhelmed: 5 Strategies to Manage ADHD Overwhelm Without Burning Out 66: Simple Systems for ADHD: Reduce Overwhelm and Create Systems That Actually Work67: Why Executive Function Strategies Don’t Work as Well When You’re Overwhelmed: Nervous System Regulation Tools for ADHD Brains69: 5 Tips from an Executive Function Coach to Create Simple ADHD Systems That Fit Your Brain & Life74: 5 Simple Systems That Changed My Life (And How to Make Them Work for Your Brain)78: Too Overwhelmed to Start? Body Doubling Is the Simple Executive Function Tool You're Missing
- Aug 12, 202623 min
087: 5 Systems Every College Student with ADHD Needs to Succeed
Last episode I talked about why smart, capable college students get stuck. Today I'm sharing the good news: there are five concrete systems I build with students that help them navigate college with more confidence, ease, and self-compassion. These aren't one-size-fits-all fixes, they're tools we design together to fit each student's unique brain.Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callWhat you'll learn in this episode:How to build a real time management and prioritizing system when your student has never had this much freedom before (and why "one day at a time" stops working in college)Strategies to get unstuck and break the procrastination loop, including how we uncover what's really going on underneath the avoidanceWhy self-care requires executive functioning too, and how I help perfectionist, overachieving students learn to slow down without guiltPractical ways to minimize phone distractions, including a tool I personally love and recommend to studentsHow to help your student actually use their campus resources, and work through the "I should be able to do this on my own" mindset that keeps them from asking for helpWant to Explore if Executive Function Coaching is Right for your college student? Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstResources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan
- Aug 5, 202617 min
086: Why Bright College Students with ADHD Struggle (and How Executive Function Coaching can Support them)
If your bright, capable college student is procrastinating, missing deadlines, or avoiding their inbox altogether, I want you to know something first: it's not laziness. In this episode, I'm breaking down why the strategies that worked in high school often fall apart in college, and what's really happening in your student's brain when they get stuck. This is the conversation I have with parents all the time, and I think it'll bring you some relief.Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callWhat you'll learn in this episode:Why procrastination often isn't about waiting for urgency, it's about avoidance, overwhelm, and shame building up underneath the surfaceThe real difference between high school and college that trips up so many bright students (hint: it's not intelligence, it's structure and freedom)How executive function challenges show up differently for students with ADHD, anxiety, or who are neurodivergentWhy "I should have started this sooner" is a red flag I hear constantly, and what it tells me about what your student needsHow to support your student now, whether they're already struggling or you're just being proactive, without waiting for a crisis pointWant to Explore if Executive Function Coaching is Right for your college student? Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstResources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan
- Jul 29, 202627 min
085: What Is Executive Function Coaching (And How to Find the Right Executive Function Coach for You)
If you've ever wondered what actually happens in an executive function coaching session — or whether it's even the right fit for you — this episode is for you. I'm answering the questions I get asked most on discovery calls, from what coaching looks like week to week to how long it actually takes to see change. Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callWhat you'll learn in this episode:What executive function coaching is (and isn't) including why it's different from therapy, tutoring, or just downloading a new appWhat a real coaching session looks like, with a behind-the-scenes example of how I helped a client tackle time blindness and all-or-nothing thinkingWhy self-talk is the foundation of executive functioning, and how we work with it in coachingHow long coaching typically takes and why building a sustainable toolbox is more important than quick fixesHow to know if a coach is the right fit for you — and the questions to ask before you commitConnect 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
- Jul 22, 202624 min
084: 9 Mindset Shifts an Executive Function Coach Can Help You Make
Want to Explore if Executive Function Coaching is Right for you? Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callIf you've ever wondered whether other people struggle with the same things you do: getting started on tasks, keeping up with laundry, remembering what you said you'd do in that meeting last week — this episode is for you. As an executive function coach, I'm sharing the nine most common reasons people reach out to work with me, based on patterns I've seen in over a decade of coaching and 200+ applications. What you'll learn in this episode:Why it feels impossible to get started on tasks (even ones you're excited about) — and what's really going on underneath that stuck feelingWhy relying on urgency and deadlines to get things done can be a strength and a burnout trapHow an executive function coach helps you stop forcing yourself to use productivity systems that were never built for your brain in the first placeWhy self-care requires executive functioning — and why executive functioning requires self-care (it's a two-way street)How executive function challenges quietly show up in your relationships with partners, friends, coworkers, and kidsWhy "I should have gotten more done" is a self-talk problem as much as a productivity oneConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstResources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan
About From Stuck to Started: Executive Function & ADHD Coaching to Take Action
Welcome to From Stuck to Started, the podcast for ambitious ADHDers, perfectionists, and over-thinkers who are ready to achieve their goals without burning out. Join your host, Sarah Lovell, an executive function and ADHD coach, as she shares strategies to help you understand your brain, break down big tasks, and build systems that work for you. Each episode is packed with actionable tips and real-life inspiration to help you tackle hard things and make progress that feels good.
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