Life is joyful, stressful, chaotic, and never seems to slow down. Between the laundry, emails, deadlines, and all the things you want to make time for (like rest, hobbies, or time with your people), it’s no wonder your brain feels maxed out. In this episode, I’m diving into the messy reality of overwhelm, why it shows up, how it snowballs, and what you can do when it feels like too much.

I’ll share gentle mindset shifts, questions to reflect on, and real-life examples (including my own) to help you process your overwhelm with a little more self-compassion.

What You’ll Learn in This Episode:

• Why overwhelm hits differently when you have ADHD or executive functioning challenges
• The “something goes up, something has to go down” mindset shift
• How to spot (and stop) the habit of comparing yourself to a past version of you
• Questions to ask when you're in survival mode and need to re-center
• Reframes and reminders to support yourself when overwhelm takes over

Resources Mentioned:

• Get your Free ADHD Action Plan
• Join the ADHD Coaching Membership: Stuck to Started
• Read the Blog here

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function & ADHD Coach

Have you ever tried to take the most efficient route… only to end up creating more work for yourself? In this episode, I’m sharing a very real (and very soggy) story about how my attempt to save time ended with me falling into a lake. We’ll talk about why your brain chases efficiency, how it can actually drain your executive functioning, and how to create systems that help both current and future you.

What you’ll learn in this episode:

• Why chasing efficiency can backfire (especially with ADHD)
• The difference between actual efficiency and avoiding discomfort
• 5 reflection questions to ask before taking a “shortcut”
• How to be more efficient with time without overwhelming yourself

Whether you're folding laundry, writing emails, or building a business, this episode will help you work more efficiently with ADHD by prioritizing sustainability over speed.

Resources Mentioned:

• Free Private Podcast: The ADHD Action Plan
• Join the ADHD Coaching Membership: Stuck to Started
• Read the blog version here

Connect with Sarah Lovell, Executive Function & ADHD Coach:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Feeling stuck because you don’t know where to start? You’re not alone—and it’s not a motivation problem. In this episode, I’m diving into why uncertainty often leads to inaction (especially for ADHD brains that experience analysis paralysis) and sharing simple, ADHD-friendly executive functioning strategies to help you move forward when everything feels foggy or overwhelming.

What you’ll learn in this episode:

• Why uncertainty leads to ADHD paralysis and procrastination
• How to take action when you feel stuck, overwhelmed, or unclear
• How executive functioning challenges make getting started harder (especially when there is uncertainty)
• 3 actionable strategies to navigate analysis paralysis, create clarity, and build momentum
• How to figure out what “done” actually looks like—so you can work backward

If tasks keep getting pushed off your to-do list because they feel too big or unclear, this episode is for you.

Resources Mentioned:

• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck
• Join the ADHD Coaching Membership: Stuck to Started
• Read the blog version here

Connect with Sarah Lovell, Executive Function & ADHD Coach:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Have you ever gone all in on a hobby—bought the supplies, binge-watched the YouTube tutorials, told everyone you’re now a “crochet person”—only to abandon it three weeks later? In this episode, we’re talking about the life cycle of hobbies, the joy of jumping between passions, and how to be consistent with fun.

This is not about forcing yourself to stick with a hobby out of guilt. It’s about redefining what consistency means for your brain and allowing your joy to evolve over time—without shame.

What you’ll learn in this episode:

• How to be consistent with ADHD without losing the fun
• Why abandoning a hobby doesn’t mean you’re flaky or lazy
• How to be consistent with habits that bring you joy
• A coaching framework to help you reconnect with (or release) hobbies
• Why changing interests is not a problem—it’s part of how your brain works

Resources Mentioned:

• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck
• Join the ADHD Coaching Membership: Stuck to Started
• Read the blog version here

Connect with Sarah Lovell, Executive Function & ADHD Coach:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Ever find a planner, app, or routine that felt life-changing—only to abandon it a few weeks later? You’re not alone, and you’re not doing it wrong. In this episode, I’m diving into why your systems, habits, and routines sometimes fall apart (especially if your brain craves novelty), and how to shift instead of scrap what was once working.

What you’ll learn in this episode:

• Why systems often stop working—and why that’s normal
• How to be consistent with ADHD without sticking to one system
• Ways to refresh or return to a habit, routine, or tool that used to help
• What “pink flags” are and how to spot them before burnout
• How to be consistent with systems by letting them evolve

Resources Mentioned:

• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck
• Join the ADHD Coaching Membership: Stuck to Started
• 
  
• Read the blog version here

Connect with Sarah Lovell, Executive Function & ADHD Coach:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

“How can I be more consistent?” If you’ve asked yourself that question lately, you’re not alone. As an executive function and ADHD coach, I hear this all the time. But here’s the twist: today’s episode is all about why it's okay not to be 100% consistent and how redefining consistency can actually help you stick with your habits, routines, and systems more sustainably.

What you’ll learn in this episode:

• Why being consistent all the time isn’t realistic—especially with ADHD
• A more flexible, ADHD-friendly definition of consistency
• The surprising role self-talk and perfectionism play in your consistency struggles
• Three mindset shifts to help you come back to habits, routines, and systems (without shame)
• Alternative words to use when “consistency” feels rigid or overwhelming

Whether you're trying to figure out how to be consistent with ADHD, how to be consistent with habits, or how to be consistent with routines and systems, this episode gives you permission to do it your way—messy, imperfect, and full of variety.

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Get your Free ADHD Action Plan
• Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Ever look at a wide-open day on your calendar and think, “This should be great!”—only to feel stuck, scattered, or totally overwhelmed once it arrives? In this episode, I’m sharing real-life ADHD-friendly time management strategies to plan unstructured time so you can stop spinning your wheels and start using large chunks of free time in ways that feel both productive and satisfying. Whether you're a college student, entrepreneur, or just tired of doom-scrolling, this episode is for you.

What You’ll Learn in This Episode:

• Why having large chunks of free time can actually make it harder to get things done
• How to plan unstructured time without over-scheduling yourself
• Time management strategies to plan unstructured time in a flexible, ADHD-friendly way
• How to create anchor points and “light structure” to support productivity
• Easy ways to use free time more productively without burning out

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Get your Free ADHD Action Plan
• Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

If the word “routine” makes you cringe but you still want your mornings to feel better, this episode is for you. I’m diving into how to create ADHD-friendly morning rhythms that actually fit your life. Whether you love mornings, dread them, or are just trying to get out the door with less chaos, we’re talking about real-world strategies that make mornings work for you.

• Why most routines don’t stick (and how to make yours different)
• 
  
• How to create a morning routine that works for you
• 
  
• How to shift your routine to something that feels better
• 
  
• How to build flexible morning rhythms that fit your busy life
• 
  
• My “menu method” to give your mornings structure and choice

If this episode hits home and you want more hands-on support, I’m leading a live workshop on June 25th inside my coaching membership, Stuck to Started. We’ll be creating custom, realistic routines with a blend of structure and flexibility.

Resources Mentioned:

• Join the ADHD Coaching Membership: Stuck to Started to attend the June 25th Workshop: “Creating Morning & Evening Routines that Fit Your Real Life”
• 
  
• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function & ADHD Coach