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

Sarah Lovell - Executive Function & ADHD Coach
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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.

  1. HACE 4 DÍAS

    046: Why Asking for Help Feels So Hard (and How to Make It Easier)

    Asking for help can feel uncomfortable—even paralyzing—whether it’s something small like troubleshooting a tech issue or something big like reaching out for professional support. In this episode, I’m diving into the emotional barriers that make it so hard to ask for help, why your brain resists it, and how to start shifting those thoughts so you can ask for help with less guilt, shame, and fear. You’ll hear stories from my own life (like the time I avoided asking for help in high school math!) and learn practical ways to reframe your mindset so asking for help becomes a skill you can practice—not something to avoid. What you’ll learn in this episode: Why asking for help can trigger fear, shame, or guilt—and why that’s totally normalHow perfectionism, people-pleasing, and past experiences shape your comfort with asking for helpThe mindset shift that turns “I should be able to do this on my own” into “I’m learning how to ask for what I need”Ways to start small and build confidence in asking for help (without the overwhelm)How to notice, name, and reframe your thoughts so you can work with your brain instead of against it Host: Sarah Lovell, Executive Function & ADHD Coach If you liked this episode, you might enjoy these episodes:  Episode 21: How Perfectionism Leads to Procrastination & Strategies to Navigate the Discomfort Episode 43: My #1 Strategy to navigate overwhelm as an executive function & ADHD Coach Resources Mentioned: Get your Free ADHD Action Plan Read the Blog here  Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    20 min

  2. 1 OCT

    045: How to stop being a people pleaser: 5 traps to watch out for

    Pleasing people isn’t always about saying “yes” to avoid hurting someone’s feelings or wanting to stay in their good graces. Sometimes people say “yes” to things because they don’t realize how long it will take, or the impact it will have on their schedule, or that they don’t actually have the capacity to do that thing they said they would do. In this episode, I’m breaking down 5 common executive functioning traps that make people pleasing more likely and sharing simple strategies to help you pause, protect your time, and respond in a way that feels good. What you’ll learn in this episode: Why time blindness can make you overcommit without realizing itHow prioritization challenges make it tempting to put others’ needs firstThe role emotional regulation plays in saying yes (even when you don’t want to)How working memory “forgets” the cost of past overcommitmentsA simple way to stop impulsively saying yes before you think it through Chapters 00:00 Understanding People Pleasing 06:17 How Executive Functioning impacts People Pleasing  09:45 Navigating Time Blindness and Prioritization 11:58 Emotional Regulation and Its Impact 14:16 Working Memory and Impulse Control Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Get your Free ADHD Action Plan Read the Blog here  Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    22 min

  3. 24 SEP

    Replay: 5 Tips to manage overwhelm as a perfectionist ("Why can't I finish my to-do list?”)

    Do you ever end your day feeling like you didn’t get enough done, no matter how much you actually accomplished?  In this episode, we’re diving into the reasons behind this all-too-common feeling, from impossible expectations to executive functioning challenges like time blindness and prioritization struggles.  I share 5 practical strategies to help you shift your mindset, plan more effectively, and finally start giving yourself the credit you deserve. What You’ll Learn: Why our brains focus on what we didn’t do rather than what we didHow perfectionism and all-or-nothing thinking contribute to overwhelm5 actionable strategies to help you reality-check your to-do list and feel more accomplished Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Blog Version of the PodcastSign up for the FREE ADHD Action Plan Private Podcast Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    21 min

  4. 17 SEP

    Replay: Simple Ways to Reduce Overwhelm (and Make Tomorrow Easier)

    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 later Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Sign up for the FREE ADHD Action Plan Private PodcastRead the blog version here: https://www.executivefunctioningfirst.com/podcast/027 Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    20 min

  5. 10 SEP

    Replay: The Hidden Link Between Perfectionism and Avoidance (and How to Break It)

    Perfectionism isn’t just about high standards; it’s about fear—fear of failure, fear of judgment, fear of not being good enough. I break down why our brains avoid discomfort and, more importantly, how we can retrain our thinking to push through. By the end of this episode, you’ll have actionable strategies to move past avoidance and take that first step—whether it’s asking for help, tackling a big project, or simply getting started. What You’ll Learn in This Episode:✅ The hidden connection between perfectionism, ADHD, and procrastination ✅ Why avoiding discomfort keeps you stuck in task paralysis ✅ How to reframe discomfort as part of growth, not something to fear ✅ The difference between being stuck vs. procrastinating (and why it matters!) ✅ A mindset shift that makes starting tasks easier and less overwhelming Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/021 Connect with Sarah Lovell:  Website: Executive Functioning FirstEmail: sarah@executivefunctioningfirst.comInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    18 min

  6. 3 SEP

    Replay: How to Take Action When You’re Overwhelmed & Don’t Know Where to Start

    If you’ve ever felt like you’re constantly playing catch-up or struggling to keep the plates spinning, this episode is packed with realistic, practical strategies to help you navigate overwhelm and move forward with more clarity and ease.I break down what overwhelm actually is, why it happens, and how it impacts ADHD and executive function.  What You’ll Learn in This Episode: ✔️ How to identify different types of overwhelm (emotional, sensory, time-related, decision fatigue, etc.) ✔️ Why overwhelm impacts executive function and makes task-switching harder ✔️ The role of self-talk in managing stress and avoiding burnout ✔️ How to prioritize and decide what will have the most impact right now ✔️ A step-by-step process to check in with yourself and create a realistic plan ✔️ Why adjusting expectations and self-compassion are key to navigating overwhelm Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/019 Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    28 min

  7. 27 AGO

    044: 3 questions to help overachievers avoid burnout

    This episode is for my overachievers—the ones who feel the pressure to do more, be more, and never slow down. If you’ve ever felt torn between “hustle harder” and “slow down for self-care,” you’re not alone. Today, I’m unpacking the all-or-nothing thinking that keeps so many stuck in ADHD overwhelm and showing you how to create space for both “productivity” and rest without burning out. What you’ll learn in this episode: Why overachievers with ADHD often feel caught between “do more” and “do less” messagingHow all-or-nothing thinking fuels ADHD overwhelm and leads to burnout3 Simple reflection questions to help you notice what’s going well (and give yourself credit)A fresh way to think about balancing productivity and rest without the guiltPractical ways to avoid burnout while still getting things done If you’ve ever felt like you’re doing too much and not enough at the same time, this conversation will help you find a gentler, more sustainable middle ground. Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Brick: Get 10% off and use your phone more intentionally Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the Blog here  Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    28 min

  8. 20 AGO

    043: My #1 Strategy to navigate overwhelm as an executive function & ADHD Coach

    If you’ve ever been so overwhelmed that your brain either spins out at 10,000 miles an hour or completely shuts down, you’re not alone. In this episode, I’m sharing practical, compassionate ways to navigate overwhelm with ADHD—whether it’s caused by stress, anxiety, or even excitement—and how to use connection and conversation to find your way forward. We’ll talk about the link between ADHD and executive dysfunction, why overwhelm can feel so paralyzing, and how to manage ADHD overwhelm without burning yourself out. What you’ll learn in this episode: How ADHD overwhelm can show up as either mental overdrive or complete shutdown.Why talking and processing out loud is one of my favorite tools for working through overwhelm.Simple reflection questions to help you break paralysis and regain a sense of control.How to decide who to talk to—and what kind of support you actually want—in moments of executive functioning and overwhelm.Gentle, realistic strategies for how to manage ADHD overwhelm in daily life. Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the Blog here  Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    25 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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