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

Sarah Lovell - Executive Function & ADHD Coach
  • 4.8 (37)
  • Self-Improvement
  • Updated Weekly

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. 17h ago

    080: The Efficiency Trap: How Chasing Shortcuts Drains Your Executive Function + 5 Questions to Break the Cycle

    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. Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply 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

    25 min

  2. Jun 10

    079: Stop Beating Yourself Up for Being Inconsistent: How to Restart Without Starting Over

    “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 Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply 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

    28 min

  3. Jun 3

    078: Too Overwhelmed to Start? Body Doubling Is the Simple Executive Function Tool You're Missing

    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 brainsCreative ways to body double and how to find the type of body doubling that fits your brain, your life, and your social batteryHow body doubling connects to Parkinson's Law and why it helps you stop dragging tasks outHow 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 FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

    25 min

  4. May 27

    077: Why You Wait Until the Last Minute to Get Started: ADHD-Friendly Strategies for Getting Started Earlier

    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 functionWhat Parkinson's Law is and how noticing & naming it can help you get started soonerHow to create "healthy urgency" through sprints and anchor points so you're not always crunching at the finish lineWhy "someday goals" are often the hardest to start and what to do when there's no real deadline pushing youSometimes 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 FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

    25 min

  5. May 20

    076: ADHD Motivation: 5 Simple Strategies to Get Started on Tasks (without relying just on Urgency)

    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 wiredThe 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 avoidingSimple, 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 FirstInstagram: @executivefunctioningfirstApply for 1:1 coaching

    23 min

  6. May 13

    075: The 4 Menstrual Cycle Phases: An Ayurvedic Guide to How Your Cycle Affects Your Mood, Energy, and Focus with Ayurvedic Health Counselor Rita Sweeney

    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 oneWhy 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 expectationHow 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 cycleHow 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 FirstInstagram: @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.

    44 min

  7. May 6

    074: 5 Simple Systems That Changed My Life (And How to Make Them Work for Your Brain)

    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 boost08:05 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 scheduling10:31 My personal strategies for managing decision fatigue — including when to trust your gut, when to pause, and how to batch decisions to protect your energy17:31 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 perfectly20:56 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 FirstInstagram: @executivefunctioningfirst

    30 min

  8. Apr 29

    073: Dopamine, Food, and Focus: The ADHD Nutrition Connection You Need to Hear with ADHD Nutrition Expert Annika Angelo

    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 brainsWhy eating isn't "one task" — it's actually 5+ tasks and why that matters for your executive functionThe 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 eatThe "4 S's" framework for low-effort lunches that don't require a recipe or a planWhy 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/TJaS57g6wGMonthly 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 FirstInstagram: @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.

    50 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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