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

Sarah Lovell - Executive Function & ADHD Coach
  • 4.8 (39)
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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 2 h

    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

    19 min

  2. 1 jul

    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

    26 min

  3. 24 jun

    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

    29 min

  4. 17 jun

    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

  5. 10 jun

    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

  6. 3 jun

    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

  7. 27 may

    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

  8. 20 may

    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
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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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