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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.
- 3 days ago24 min
096: It’s Not Laziness: 5 Mindset Shifts for Winter Energy and Motivation
If you feel like a different person in the winter, you’re not imagining it. Shorter days and colder weather can impact your mood, your energy, and your executive functioning. I’m sharing 5 mindset shifts and strategies that help me (and my clients) feel more supported when the seasons change, so you can adjust, take the pressure off, and find a little more cozy along the way.What You’ll Learn in This EpisodeWhy winter can feel harder than it “should,” and how adjusting your expectations validates what your brain is already experiencingA simple mindset shift to focus on what you get to do this season instead of what you’re missing out onWhy it’s good to change your routines and systems when the season changesHow to build in novelty and connection to give your energy and mood a boostResources Mentioned:You can find the Big Blanket Co Hoodie I mentioned here. This is my FAVORITE thing to wear in the winter when I want to be cozy! They are currently doing a BOGO sale! Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link! Try online body doubling with Flown to help you with task initiation, sustained focus, and navigating overwhelm Connect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 coaching: https://www.executivefunctioningfirst.com/ Other episodes you might like: Episode 52: How Seasonal Changes Affects Executive Functioning, Mood, and Motivation: Strategies to Work with your Energy this WinterEpisode 71: 3 Simple Steps to Improve your Morning Routine & Set your Day up for Success Host: Sarah Lovell, Executive Function & ADHD Coach
- 2 weeks ago23 min
095: Decision Fatigue and Analysis Paralysis: 5 Strategies for Getting Unstuck
Decision fatigue is real and it requires a ton of executive functioning strategies to navigate the analysis paralysis that comes with it. I’m sharing the warning signs decision fatigue is keeping you stuck and 5 strategies you can start using today.What you’ll learn in this episodeHow decision fatigue and analysis paralysis can show up, from bouncing between tasks to autopiloting into scrolling, and why “I’m just so tired” can actually be overwhelm in disguiseA simple check-in question that helps you decide when to take the pressure off a choice and when to pause, delay, or delegate itHow batching decisions when you have more energy, then keeping them somewhere visible, gives future you a menu to choose from instead of a blank slateWays to make fewer decisions in everyday life (including my favorite gift to ask for: a decision-free day)How to practice trusting yourself and giving yourself credit for the decisions you do make, even when the decision is “not right now”Resources: Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link! Try online body doubling with Flown to help you with task initiation, sustained focus, and navigating overwhelm Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 coaching: https://www.executivefunctioningfirst.com/ Other episodes you might like: Episode 92: How to pick the right strategies to navigate perfectionism, executive dysfunction, and ADHD paralysisEpisode 4: What is limbo and how can you break out of it? Episode 71: 3 Simple Steps to Improve your Morning Routine & Set your Day up for Success Episode 82: 6 Reasons Delegating Feels Impossible with ADHD (And How to Make It Easier)I use affiliate links for my favorite products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.
- Oct 7, 202620 min
094: A Pep Talk for When You're Overwhelmed & Your Brain Won't Slow Down
If you're overwhelmed, stuck in your head, or feeling like you're always playing catch-up, this episode is for you. I'm sharing the 3 permission slips I give my executive function coaching clients (and myself) when the "shoulds" start piling up.What you'll learn in this episodeWhy "I just need to do things faster" keeps you stuck, and what to ask yourself insteadHow to slow down in small, realistic ways when an all-or-nothing approach isn't an optionWhy there's no such thing as a "normal week," and how to let your routines and systems look different without it becoming your new normal foreverWhy self-care takes executive function (and why it's so hard when you need it most)How I reframed my own "I should" into a plan, plus an update about the podcastConnect 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
- Sep 30, 202619 min
093: 6 Simple ADHD-Friendly Strategies to Break the Catch-Up Cycle
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:Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to StartedConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
- Sep 23, 202617 min
092: How to pick the right strategies to navigate perfectionism, executive dysfunction, and ADHD paralysis
Have you ever spent hours researching the perfect planner, rewriting an email 10 times before hitting send, or waiting for the right time to start a project? You might think it’s perfectionism, but what if it’s actually executive dysfunction?In this episode, I break down how perfectionism and executive dysfunction overlap, why both can keep you stuck, and how to recognize what’s really holding you back. By the end of this episode, you’ll know how to identify whether it’s perfectionism, executive dysfunction, or both—and what to do next.What You’ll Learn in This Episode:✅ How perfectionism and executive dysfunction create a cycle of avoidance✅ The difference between procrastination, perfectionism, and task paralysis✅ How time blindness makes perfectionists wait for the perfect time✅ Why searching for the “best” system can actually be procrastination✅ A practical way to recognize what’s really keeping you stuckHost: Sarah Lovell, Executive Function & ADHD CoachResources Mentioned:Sign up for the FREE ADHD Action Plan Private PodcastJoin the ADHD Coaching Membership: Stuck to StartedRead the blog version of this episode here: https://www.executivefunctioningfirst.com/podcast/023Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
- Sep 16, 202631 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.
- Sep 9, 202628 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.
- Sep 2, 202619 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
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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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