From Stuck to Started: Executive Function & ADHD Coaching to Take Action

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 Episode How to stop doomscrolling even when you feel “stuck” in the habit Why ADHD brains are more vulnerable to doom scrolling — and how to work with your brain instead of fighting it How to identify the self-talk that keeps you scrolling A 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 Coach Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background I 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.

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 scrolling The hidden cues and triggers that send you reaching for your phone without realizing it What your brain is actually looking for when you scroll The first steps toward building a healthier, more intentional relationship with your phone so you can stop doomscrolling Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Episode 9: How to Set Goals that Stick Get your Free ADHD Action Plan My favorite tools to be more mindful: Brick (get 10% off Brick with this link!) Freedom Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background I 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.

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 it The "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 traffic How to adjust your expectations around your systems, and why the routine that worked for you last month doesn't have to work forever Why naming uncertainty (instead of pretending you have it all figured out) is actually a powerful executive functioning tool How to practice self-compassion and build in micro moments of self-care, even during your busiest season If 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 call Website: Executive Functioning First Instagram: @executivefunctioningfirst Resources: Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan

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 do How 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 hard How asking for help, talking things out loud, and body doubling can move you through overwhelm faster than trying to push through alone My 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 call Website: Executive Functioning First Instagram: @executivefunctioningfirst Resources: Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Other Episodes You May Enjoy: 53: Why it's so hard to stop doomscrolling & the first step to have a healthier relationship with your phone 55: 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 Work 67: Why Executive Function Strategies Don’t Work as Well When You’re Overwhelmed: Nervous System Regulation Tools for ADHD Brains 69: 5 Tips from an Executive Function Coach to Create Simple ADHD Systems That Fit Your Brain & Life 74: 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

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 call What 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 avoidance Why self-care requires executive functioning too, and how I help perfectionist, overachieving students learn to slow down without guilt Practical ways to minimize phone distractions, including a tool I personally love and recommend to students How 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 help Want 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 call Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan

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 call What 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 surface The 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 neurodivergent Why "I should have started this sooner" is a red flag I hear constantly, and what it tells me about what your student needs How to support your student now, whether they're already struggling or you're just being proactive, without waiting for a crisis point Want 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 call Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan

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 call What 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 app What 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 thinking Why self-talk is the foundation of executive functioning, and how we work with it in coaching How long coaching typically takes and why building a sustainable toolbox is more important than quick fixes How to know if a coach is the right fit for you — and the questions to ask before you commit Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan

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 call If 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 feeling Why relying on urgency and deadlines to get things done can be a strength and a burnout trap How an executive function coach helps you stop forcing yourself to use productivity systems that were never built for your brain in the first place Why 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 kids Why "I should have gotten more done" is a self-talk problem as much as a productivity one Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan

"I didn’t get as much done as I wanted to." If you've said this to yourself more times than you can count, you're not alone. It's one of the most common things I hear from my executive function coaching clients. What You'll Learn in This Episode: Why your brain fixates on unfinished tasks (and what "open loops" have to do with it) How all-or-nothing thinking convinces you that nothing you did today counts Why comparing yourself to your past self or to other people can quietly sabotage your executive functioning How to adjust your expectations to fit your actual capacity The mindset shift that ties it all together and helps you give yourself credit, even on the hard days Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan

Delegating sounds simple; just hand something off and check it off your list, right? But if you have ADHD, executive functioning challenges, or a touch of perfectionism, it’s rarely that straightforward. In this episode, I’m breaking down why delegating can feel so complicated, sharing a few real-life examples, and giving you practical strategies to make it a little easier. What you’ll learn in this episode: Why delegating requires all of your executive functioning skills The most common reasons it’s hard to delegate — from time blindness to people-pleasing How to separate planning from action so you can actually pass things off Simple check-in questions to help you decide what’s worth keeping and what to delegate How to reframe delegation as an act of trust, not control Resources Mentioned: Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to Started Read the Blog here Other Episodes You Might Enjoy: Episode 45: How to stop being a people pleaser: 5 traps to watch out for Episode 46: Why Asking for Help Feels So Hard (and How to Make It Easier) Episode 47: Why “Just Ask for Help” Isn’t Actually That Simple (& how to practice asking for help) Host: Sarah Lovell, Executive Function & ADHD Coach Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

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 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan 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. Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call Resources Mentioned: Free Private Podcast: The ADHD Action Plan Read the blog version here Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! 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 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call Resources: Get your Free ADHD Action Plan Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Music by: AudioCoffee, Inspirational Background

What is body doubling and why does it work so well for ADHD brains? In this episode, I'm breaking down one of my favorite (and most underrated) executive function strategies: body doubling. Whether you've been doing it your whole life without a name for it, or you've never heard of it before, this episode will help you understand why it works and give you a whole menu of ways to try it. What you'll learn in this episode: What body doubling actually is (and why it's not just "going to a coffee shop to work") The science-backed reasons it helps with task initiation and focus especially for ADHD and neurodivergent brains Creative ways to body double and how to find the type of body doubling that fits your brain, your life, and your social battery How body doubling connects to Parkinson's Law and why it helps you stop dragging tasks out How Body Doubling Platforms like Flown can help you with task initiation, sustained focus, and navigating overwhelm Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

Why Do I Always Wait Until the Last Minute? (And What to Actually Do About It) If you've ever found yourself scrambling to finish something right before the deadline — telling yourself next time will be different — this episode is for you. I'm digging into why your brain is wired to lean on urgency as a motivator, and I want you to walk away feeling understood. In this episode, you'll learn: Why waiting until the last minute isn't a character flaw or a moral failing — it's actually how many ADHD and neurodivergent brains are wired to function What Parkinson's Law is and how noticing & naming it can help you get started sooner How to create "healthy urgency" through sprints and anchor points so you're not always crunching at the finish line Why "someday goals" are often the hardest to start and what to do when there's no real deadline pushing you Sometimes waiting until the last minute to get started can actually be the best strategy (and how to do it in a way that is supportive!) Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

If you've ever stared at your to-do list knowing exactly what needs to get done and still couldn't make yourself start this episode is for you. I'm breaking down why motivation works differently for ADHD and neurodivergent brains, and sharing a simple 5-part framework called PINCH (designed by Dr. William Dodson) that helps you create your own motivation, even when you don’t have a deadline approaching! In this episode, you'll learn: Why waiting for motivation to "kick in" isn't a personal failing it's actually how your ADHD brain is wired The difference between an interest-based nervous system (ADHD or neurodivergent) and an importance-based nervous system (neurotypical) The PINCH method: 5 practical ways to add a little dopamine to the tasks you've been avoiding Simple, creative ways to make boring, repetitive tasks feel less painful (yes, even laundry and emails!) PINCH: Play/Passion, Interest, Novelty, Challenge, Hurry/Urgency Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Apply for 1:1 coaching

This is such an important conversation that everyone needs to hear. I'm talking with Ayurvedic practitioner Rita Sweeney about something I wish I'd learned way earlier: the four phases of the menstrual cycle and how they affect your energy, mood, focus, and productivity. In this episode, you'll learn: The four phases of the menstrual cycle (spring, summer, fall, winter) and what's actually happening in your body and brain during each one Why comparing yourself to your "spring phase" self the rest of the month is setting you up to feel like you're failing and how to shift that expectation How tracking your cycle doesn't have to be complicated (Rita breaks it into three simple phases so you're not trying to do everything at once) What "rest" actually looks like during your menstrual phase and why it can change how you feel going into your next cycle How to start using this information to plan your work, social calendar, and self-care in a way that actually works with your body Listen to Rita’s First Interview: Episode 30: Ayurveda for Beginners: Self-Care Rituals That Actually Fit Your Busy Life with Rita Sweeney About Rita Sweeney & Connect with her: Rita Sweeney is a certified Ayurvedic Health Counselor specializing in digestion and menstrual imbalances. She offers workshops in person in northern VT and 1:1 health coaching virtually. Website: https://www.rhythmiclivingayurveda.com/ Instagram: @rita.rhythmic.living.ayurveda Listen to Ayurveda for Women’s Health Podcast: https://ayurvedaforwomenshealth.riverside.com/ Get your Free Menstrual Cycle Tracking Guidebook: https://www.rhythmiclivingayurveda.com/free-cycle-tracking-guide Host: Sarah Lovell, Executive Function & ADHD Coach Connect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background I 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.

5 Simple Systems That Changed My Life (And How to Make Them Work for Your Brain) This episode gets a little personal. After years of helping clients build executive function systems, I've been reflecting on the simple systems I use in my own life. I’m sharing 5 with you today! These aren't perfect, and they won't all be the right fit for your brain, but I'll walk you through each one and ask you questions to help you figure out what your own version could look like. In this episode, you'll learn: 05:23 The power of quick wins and how to find your own version of a quick morning win that gives your brain a dopamine boost 08:05 How letting go of the idea of a "normal week" can help you break free from all-or-nothing thinking and perfectionism around planning and scheduling 10:31 My personal strategies for managing decision fatigue — including when to trust your gut, when to pause, and how to batch decisions to protect your energy 17:31 What "micro-moments" are and how looking for small pockets of time can help you stay connected to your goals without the pressure of doing it perfectly 20:56 How bricking my phone for two years has helped me build a healthier relationship with scrolling and the questions to ask yourself if you want to change your own phone habits Resources: Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst

I sat down with Annika Angelo, ADHD nutrition expert and creator of the Eat to Focus Cookbook , to talk about the real reason feeding yourself feels so overwhelming when you have ADHD. It's not laziness, it's neuroscience. We cover everything from why you might not notice hunger cues to practical strategies to feed yourself. In this episode, you'll learn: How nutrition impacts ADHD brains Why eating isn't "one task" — it's actually 5+ tasks and why that matters for your executive function The connection between dopamine and hunger cues (and why some people with ADHD don't feel hunger until it's already urgent) What interoception is and how learning to trust your body's signals can change the way you eat The "4 S's" framework for low-effort lunches that don't require a recipe or a plan Why ingredient prepping beats meal prepping for ADHD brains and how to make it work for you About Annika Angelo & Connect: Annika Angelo is one of the leading experts in the world on ADHD nutrition research. She holds her MS in Health Psychology and has dedicated her professional career to communicating the science of ADHD nutrition: what works, what doesn't, and why. Website: https://nutrimindlab.com/ Eat to Focus Cookbook: https://nutrimindlab.com/shop/ Nutrimind Hub Discord: https://discord.com/invite/TJaS57g6wG Monthly Membership - Neurodiverse Neighborhood: https://www.patreon.com/TheNeuroDiverseNeighbourhood Host: Sarah Lovell, Executive Function & ADHD Coach Connect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background I 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.

If you've ever walked away from a task and come back feeling completely lost or avoided starting back up because you couldn't remember where you left off, this episode is for you. If you live with ADHD or executive dysfunction, you know how hard it can be to pick up where you left off. Task initiation, working memory challenges, and the mental load of reorienting yourself mid-project can make even simple tasks feel impossible. Breadcrumbs are a practical ADHD task management strategy designed to bridge that gap — giving your brain a clear, low-effort on-ramp back into your work. Whether you're a student, a professional, or a busy parent, this system meets you where you are and makes getting started on tasks just a little bit easier. In this episode, you'll learn: What breadcrumbs are and why they're different from a regular to-do list (hint: it's all about that next step) Why leaving a note for "future you" is one of the kindest things you can do for your brain How to know when it's worth leaving yourself a breadcrumb What actually makes a good breadcrumb so it makes sense when you come back to it Where to leave your breadcrumbs depending on the type of task or project you're working on Resources: Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst