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

Sarah Lovell - Executive Function & ADHD Coach
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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.

  1. 2 DAYS AGO

    039: How to Be More Efficient When You Feel Overwhelmed

    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 discomfort5  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 StartedRead the blog version here  Connect with Sarah Lovell, Executive Function & ADHD Coach:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    24 min

  2. 9 JUL

    038: How to Take Action When You’re Paralyzed by Uncertainty and Overwhelm & Don’t Know Where to Start

    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 procrastinationHow to take action when you feel stuck, overwhelmed, or unclearHow executive functioning challenges make getting started harder (especially when there is uncertainty) 3 actionable strategies to navigate analysis paralysis, create clarity, and build momentumHow 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 StartedRead the blog version here  Connect with Sarah Lovell, Executive Function & ADHD Coach:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    21 min

  3. 2 JUL

    037: How to Be Consistent with Hobbies (Even If You Love Starting New Ones)

    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 funWhy abandoning a hobby doesn’t mean you’re flaky or lazyHow to be consistent with habits that bring you joyA coaching framework to help you reconnect with (or release) hobbiesWhy 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 StartedRead the blog version here  Connect with Sarah Lovell, Executive Function & ADHD Coach:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    16 min

  4. 25 JUN

    036: What to Do When Your Systems Stop Working: How to Develop Good Habits

    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 normalHow to be consistent with ADHD without sticking to one systemWays to refresh or return to a habit, routine, or tool that used to helpWhat “pink flags” are and how to spot them before burnoutHow 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 StartedRead the blog version here  Connect with Sarah Lovell, Executive Function & ADHD Coach:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    24 min

  5. 18 JUN

    035: 3 Mindset Shifts to be more consistent with ADHD

    “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 ADHDA more flexible, ADHD-friendly definition of consistencyThe surprising role self-talk and perfectionism play in your consistency strugglesThree 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 FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    27 min

  6. 11 JUN

    034: How to Plan Unstructured Time: ADHD-Friendly Strategies for Using Free Time More Productively

    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 doneHow to plan unstructured time without over-scheduling yourselfTime management strategies to plan unstructured time in a flexible, ADHD-friendly wayHow to create anchor points and “light structure” to support productivityEasy 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 FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    23 min

  7. 4 JUN

    033: How to create routines that you actually stick to: Morning routines for ADHD

    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. What You’ll Learn in This EpisodeWhy 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 betterHow to build flexible morning rhythms that fit your busy lifeMy “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 FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background Host: Sarah Lovell, Executive Function & ADHD Coach

    27 min

  8. 28 MAY

    032: You’re Not Lazy: Self-Compassion for ADHD Brains with Meg Duke, LCSW-S, ADHD-CCSP, LCDC

    If you love winding conversations, you’re going to love this chat with Meg Duke. We talk about navigating business, burnout, and the art of doing things differently. It’s full of honest reflections, practical strategies, and a shared appreciation for doing things your way—even if that means letting go of hustle culture and embracing imperfect action. In this episode, we talk about: The difference between therapy & coaching for ADHD– the benefits of therapy & coaching for ADHD & how to find the right support for you Letting go of productivity guilt – Why rest is essential for creative minds and how embracing your natural rhythms can actually help you get more done.Creating systems that work for your brain – How trial-and-error, playful experimentation, and curiosity can lead to sustainable routines.The connection between burnout and executive function challenges – What burnout really looks like for ADHDers and how to recognize the warning signs early.Navigating the emotional side of task initiation – Why starting is often the hardest part, and how mindset shifts and tiny steps can break the paralysis.Permission to do things differently – How rejecting hustle culture, embracing your own pace, and leaning into your strengths can be the key to consistency. About the guest Meg Duke:  Meg Duke, LCSW-S, ADHD-CCSP, LCDC (she/her), is a compassionate mental health professional specializing in neurodivergence and perinatal mental health. As the owner of Amplify Wellness Mental Health & Coaching, she provides tailored support to enhance focus, balance, and overall well-being through mindfulness, humor, and a nonjudgmental approach. Meg also hosts The Perinatal Podcast, exploring ADHD, mental wellness, and personal growth, and leads workshops on the intersection of ADHD and perinatal experiences. Outside of her work, she enjoys crafting, sewing, rock climbing, and karaoke while fostering inclusivity and authenticity in all she does. Connect with Meg Duke:  The free Navigating ADHD Mini Workbook: https://subscribepage.io/ADHDMiniWorkbookThe Perinatal Podcast: https://podcasts.apple.com/us/podcast/the-perinatal-podcast/id1590957531Instagram: https://www.instagram.com/amplifywellnesswithmeg/Website: https://megdukelcsw.com/ About the host Sarah Lovell:  Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains—not against them. With 11 years of experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good doing it. Resources Mentioned: Sign up for the FREE ADHD Action Plan Private PodcastJoin the ADHD Coaching Membership: Stuck to Started Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, a...

    45 min
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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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