EF This!

Nancy Fernandez and Erin Upchurch

5.0 (12)
SELF-IMPROVEMENT
UPDATED WEEKLY

Join two professional executive function coaches as they get real and relatable about the highs and lows of living with executive function challenges—whether it’s you, a family member, or a friend. Through candid conversations, practical strategies, and real-world insights, we offer connection, support, and the tools to navigate executive function struggles with grace, humor, and humility.

FEB 5

Same Goal, Different Tools: Exploring Therapy and Executive Function Coaching

This isn’t a “which is better?” episode. It’s a “what do I need right now?” conversation. In this episode of EFThis!, Erin and Nancy break down the real differences—and powerful overlap—between therapy and executive function coaching. Not from a competitive lens, but from a compassionate one. We talk about how therapy often helps people heal, process, and understand—while coaching helps people build skills, create systems, and turn insight into action. Because knowing why something is hard doesn’t always make it easier to do the thing—especially for neurodivergent brains. Whether you’re a parent, student, or adult wondering which support makes sense (or if it might actually be both), this episode gives you language, clarity, and permission to choose support without shame. Growth isn’t linear. Support doesn’t have to be singular. Nancy Erin

29 min
12/18/2025

Meaning Over Madness: Presence Over Presents

Are your holiday plans full of genuine intentions—or just a desperate game of “hoping for the best”? Erin and Nancy dive into how to choose presence over presents, share your light without turning into a burnout ornament, and survive the pressure to create “perfect” holiday magic. They joke (and groan) about saying no to obligations, resisting the urge to do all the things, and remembering that no amount of money can buy a single minute of time. If you need permission to skip a few events, start a silly new tradition, or just breathe through the chaos, this episode has you covered—laughs included. Nancy Erin

34 min
11/21/2025

Small Thanks, Big Shifts: Building a Gratitude Practice That Sticks

In this episode, Erin and Nancy explore how small moments of gratitude can create big shifts in self-awareness, emotional regulation, and daily focus—especially for neurodiverse brains. They share funny, honest stories from their own attempts at starting (and restarting) gratitude practices, from abandoned journals to unexpected “gratitude wins” that showed up in the most ordinary places. You’ll learn why gratitude is more than a feel-good idea: it’s a powerful executive function tool that helps you pause, notice what’s working, and build more intention into your day. And don’t worry—this isn’t about perfection. It’s about simple, doable steps that make gratitude stick. If you’ve wanted to start a gratitude practice but weren’t sure where to begin, this warm and relatable conversation will help you take the first small step toward a big shift. Nancy Erin

32 min
08/11/2025

Clutter, Chaos, and Categorically Caroline

Ever wonder what an English teacher-turned-professional organizer sees when she walks into a room full of doom piles and emotional clutter? Spoiler alert: it’s not just about the mess. In this episode, we chat with the fabulous Caroline from Categorically Caroline about her journey from the classroom to the chaos—aka the beautifully unpredictable world of executive function and organizing support. We cover everything from why clutter isn’t just “stuff” (hello, emotional baggage), to how Caroline helps families ditch perfectionism and start building habits that actually stick. She shares her favorite first steps for overwhelmed families, her take on what success really looks like… …and reminds us all that progress doesn’t require color-coded bins, just a willingness to start somewhere—even if that somewhere is next to a pile of unmatched socks and last year’s science fair project. If you’ve ever felt like your space is working against your brain, this one’s for you. Tune in, laugh a little, and maybe even get inspired to tackle that one corner you’ve been side-eyeing for months. Learn more about Caroline Nancy Erin

1h 4m
07/08/2025 · BONUS

My Accountability Buddy Made Me Do It

In this fast-track highlight reel, Erin and Nancy unpack the real deal behind accountability—it’s not just checklists and chore charts. Get quick insights into the executive function skills that power follow-through (hello, impulse control!), plus standout tips from ADDitude’s spring issue on college readiness for ADHD students. It’s all about finding support that sticks—and maybe even makes the process fun. Email us at EFThisPodcast@gmail.com Learn More About Erin Learn More About Nancy

8 min
07/01/2025

Done Is Better Than Perfect: Real Talk with Janna Willoughby-Lohr

In this episode, Nancy and Erin welcome their very first guest—creative powerhouse, business owner, and fellow ADHD mom, Janna Willoughby-Lohr. Janna gets real about what it’s like to juggle life as a successful entrepreneur and a parent of neurodivergent kids—while also navigating her own adult ADHD diagnosis. From systems that actually work (yes, they exist!) to letting go of perfectionism, Janna shares the mindset shifts and executive function strategies that help her thrive in the chaos. You’ll laugh, nod along, and maybe even shout “SAME” more than once. The standout wisdom? “Done is better than perfect.” (Write that on a sticky note. Or twelve.) If you've ever felt like you're doing all the things and still dropping balls, this one’s for you. EFThispodcast@gmail.com Learn more about Janna

1h 14m
06/26/2025 · BONUS

Plan? What Plan?

In this highlight reel, Erin and Nancy serve up the best bits from their episode on planning—the good, the bad, and the hilariously overambitious. From color-coded dreams to napkin scribbles, they share quick laughs, real-life flops, and bite-sized tips to help you go from plan to action (without the meltdown). EFThisPodcast@gmail.com Learn More About Nancy Learn More About Erin

6 min
06/22/2025 · BONUS

Memory Malfunction: The Remix

In this bite-sized highlight reel, Nancy and Erin tackle the sneaky power of working memory—why it matters, how it trips us up, and what to do about it. Packed with quick laughs, real-life moments, and practical tips, it’s your fast pass to understanding one of the brain’s most underrated skills. Full Episode EFThisPodcast@gmail.com Erin Nancy

5 min

5

out of 5

12 Ratings

Join two professional executive function coaches as they get real and relatable about the highs and lows of living with executive function challenges—whether it’s you, a family member, or a friend. Through candid conversations, practical strategies, and real-world insights, we offer connection, support, and the tools to navigate executive function struggles with grace, humor, and humility.

Creator

Nancy Fernandez and Erin Upchurch
Years Active

2025 - 2026
Episodes

24
Rating

Clean
Copyright

© Copyright 2024 All rights reserved.
Show Website

EF This!