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

Sarah Lovell - Executive Function & ADHD Coach
  • 4.8 (38)
  • 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. 8h ago

    088: 5 Simple Systems I use When I'm Overwhelmed (and how you can create your own simple systems)

    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 doHow 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 hardHow asking for help, talking things out loud, and body doubling can move you through overwhelm faster than trying to push through aloneMy 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 callWebsite: Executive Functioning FirstInstagram: @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

  2. Aug 12

    087: 5 Systems Every College Student with ADHD Needs to Succeed

    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 avoidanceWhy self-care requires executive functioning too, and how I help perfectionist, overachieving students learn to slow down without guiltPractical ways to minimize phone distractions, including a tool I personally love and recommend to studentsHow 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 FirstInstagram: @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

  3. Aug 5

    086: Why Bright College Students with ADHD Struggle (and How Executive Function Coaching can Support them)

    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 surfaceThe 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 neurodivergentWhy "I should have started this sooner" is a red flag I hear constantly, and what it tells me about what your student needsHow 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 FirstInstagram: @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

  4. Jul 29

    085: What Is Executive Function Coaching (And How to Find the Right Executive Function Coach for You)

    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 appWhat 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 thinkingWhy self-talk is the foundation of executive functioning, and how we work with it in coachingHow long coaching typically takes and why building a sustainable toolbox is more important than quick fixesHow 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 FirstInstagram: @executivefunctioningfirstApply 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

  5. Jul 22

    084: 9 Mindset Shifts an Executive Function Coach Can Help You Make

    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 feelingWhy relying on urgency and deadlines to get things done can be a strength and a burnout trapHow an executive function coach helps you stop forcing yourself to use productivity systems that were never built for your brain in the first placeWhy 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 kidsWhy "I should have gotten more done" is a self-talk problem as much as a productivity one Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @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

  6. Jul 8

    083: 4 Mindset Shifts to Feel Less Guilty about Unfinished Tasks from an Executive Function Coach

    "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 countsWhy comparing yourself to your past self or to other people can quietly sabotage your executive functioningHow to adjust your expectations to fit your actual capacityThe 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 FirstInstagram: @executivefunctioningfirstApply 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

  7. Jul 1

    082: 6 Reasons Delegating Feels Impossible with ADHD (And How to Make It Easier)

    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 skillsThe most common reasons it’s hard to delegate — from time blindness to people-pleasingHow to separate planning from action so you can actually pass things offSimple check-in questions to help you decide what’s worth keeping and what to delegateHow 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 StartedRead the Blog here Other Episodes You Might Enjoy: Episode 45: How to stop being a people pleaser: 5 traps to watch out forEpisode 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 FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

  8. Jun 24

    081: 3 Mindset Shifts to Manage Overwhelm: How to Be Kinder to Your ADHD Brain When Life Won't Slow Down

    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 challengesThe “something goes up, something has to go down” mindset shiftHow to spot (and stop) the habit of comparing yourself to a past version of youQuestions to ask when you're in survival mode and need to re-centerReframes and reminders to support yourself when overwhelm takes over 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: 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 FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background Host: 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.

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