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. 3小时前

    051: Letting Go of “Shoulds”: Adjusting Expectations to Overcome Overwhelm & Take Action

    How often do you catch yourself thinking, “I should be doing more,” “I should have finished that by now,” or “I should be able to handle this”?  Maybe you feel like those “shoulds” *SHOULD* motivate you, but they often create unrealistic expectations that lead straight to overwhelm.  In today’s episode, we’re talking about how to adjust your expectations to match your reality—so you can feel less overwhelmed, be kinder to yourself, and still forward on projects & to-dos without the constant pressure. Let’s talk about how letting go of “shoulds” can help you get unstuck. What you’ll learn in this episode: How to notice the “shoulds” in your self-talk and where they come from.How to check in with your reality—including energy, mood, sleep, and external factors—to adjust expectations.Practical ways to reprioritize, delegate, or shift your plan without guilt.Why practicing self-compassion is essential for managing overwhelm and supporting your executive functioning. Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Get your Free ADHD Action Plan  Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    31 分钟

  2. 11月5日

    050: How to Break the ADHD Shame Cycle with Self-Compassion: a conversation with Laura Sgro, LCSW

    If you’ve ever felt guilty for setting boundaries, said “yes” when you really meant “no,” or replayed past mistakes on a loop—you’re not alone. In this episode, I’m joined by therapist Laura Sgro, LCSW for an honest conversation about shame, guilt, and people-pleasing, especially for adults with ADHD. We talk about why these patterns show up and how to practice self-compassion, especially when shame, guilt, and “shoulds” are popping up.  In this episode, you’ll learn: The difference between guilt and shame Why people-pleasing can feel like safety for ADHD brainsHow shame, guilt, and self-criticism keep you stuck in cycles of burnout and overwhelmHow to practice self-compassion in real, actionable waysSmall mindset shifts that can help you build self-trust and set healthy boundaries  About the guest  Laura Sgro, LCSW is a licensed therapist and speaker dedicated to making mental health education accessible and engaging. With years of clinical experience informing her work, she translates complex topics like stress and anxiety, the nervous system, and trauma into practical, relatable insights folks can actually use in everyday life. Especially passionate about supporting neurodivergent and LGBTQIA+ communities, Laura brings an inclusive, down-to-earth style to sessions, panels, and stages. Whether she’s teaching tools to regulate stress, sharing strategies to build confidence, or exploring ways to break free from dysfunctional patterns, her mission remains the same: to help people feel more connected — to themselves, to others, and to what truly matters. Connect with Laura:  Website: www.laurasgrolcsw.com IG: @laurasgrolcsw Get Laura’s FREE Reroute Your Thoughts PDF guide to decrease negative thinking: https://laura-sgro-lcsw.myflodesk.com/reroute-your-thoughts About the host Sarah Lovell:  Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains. With 12 years of coaching experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good taking action.  Resources Mentioned: Sign up for the FREE ADHD Action Plan Private Podcast Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    42 分钟

  3. 10月29日

    049: Why the Climb is the hardest (and most important) part of growth

    Today’s episode of From Stuck to Started is a little different. I’m sharing some personal reflections from my own life and business about growth mindset, asking for help, and navigating perfectionism, fear, and discomfort. Through a story about hiking—and a few winding but connected reflections—you’ll hear what I’ve learned from one year of podcasting and what it really means to give yourself credit for the climb, not just the summit. What you’ll learn in this episode: Why growth mindset is less about reaching the top and more about how you handle the climbHow fear, perfectionism, and all-or-nothing thinking can quietly keep you stuckThe power of being “seen trying” and why it’s a skill worth practicingWhat I’ve learned in my first year of podcasting—and how I’ve learned to adapt my own expectations along the wayHow to reflect on your own goals, challenges, and wins (and actually give yourself credit for them) If you’ve ever felt scared to start, afraid to be seen trying, or unsure if you’re “doing it right,” this episode is for you. Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Get your Free ADHD Action Plan Read the Blog here (and see photos from the hike I talk about!)  Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    24 分钟

  4. 10月22日

    048: How do you delegate tasks​ with ADHD: Strategies to make delegating eaiser

    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 Read 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 Chapters 05:13 Five Reasons Delegation is Difficult 07:51 Strategies for Effective Delegation 10:43 The Role of Time Management in Delegation 13:16 Prioritizing Tasks for Better Delegation 15:49 Overcoming People-Pleasing in Delegation 18:38 Communication Challenges in Delegation 21:34 Reflection and Practice in Delegation

    25 分钟

  5. 10月15日

    047: Why “Just Ask for Help” Isn’t Actually That Simple (& how to practice asking for help)

    Sometimes being stuck asking for help isn’t about fear or shame—it’s about not knowing what to ask, who to ask, or how to ask for help. That uncertainty can leave you spinning your wheels, overthinking, and feeling even more overwhelmed. In this episode, I’m breaking down the practical side of asking for help—the executive functioning skills it takes, why it can feel so complicated, and what to do when you don’t even know where to start. What you’ll learn in this episode: Why asking for help uses every single executive functioning skill (and why that’s part of what makes it so hard)A real-life example of how to ask for help, even when you don’t have a clear question yetHow to figure out who to ask for help and when to ask so it’s actually usefulA simple script you can use when you’re stuck and don’t know what to sayWays to give yourself credit for every small step of the process (even when it feels uncomfortable) Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Episode 46: Why Asking for Help Feels So Hard (and How to Make It Easier)Get your Free ADHD Action Plan Read the Blog here  Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    19 分钟

  6. 10月8日

    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 分钟

  7. 10月1日

    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 分钟

  8. 9月24日

    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 分钟
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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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