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. 6D AGO

    040: 3 Mindset Shifts to Stop Getting Overwhelmed When Everything Feels Like Too Much

    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 Resources Mentioned: Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the Blog here  Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background Host: Sarah Lovell, Executive Function & ADHD Coach

    28 min

  2. JUL 16

    039: How to Be More Efficient When You Feel Overwhelmed

    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. Resources Mentioned: Free Private Podcast: The ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the blog version here  Connect with Sarah Lovell, Executive Function & ADHD Coach:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    24 min

  3. JUL 9

    038: How to Take Action When You’re Paralyzed by Uncertainty and Overwhelm & Don’t Know Where to Start

    Feeling stuck because you don’t know where to start? You’re not alone—and it’s not a motivation problem. In this episode, I’m diving into why uncertainty often leads to inaction (especially for ADHD brains that experience analysis paralysis) and sharing simple, ADHD-friendly executive functioning strategies to help you move forward when everything feels foggy or overwhelming. What you’ll learn in this episode: Why uncertainty leads to ADHD paralysis and procrastinationHow to take action when you feel stuck, overwhelmed, or unclearHow executive functioning challenges make getting started harder (especially when there is uncertainty) 3 actionable strategies to navigate analysis paralysis, create clarity, and build momentumHow to figure out what “done” actually looks like—so you can work backward If tasks keep getting pushed off your to-do list because they feel too big or unclear, this episode is for you. Resources Mentioned: Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to StartedRead the blog version here  Connect with Sarah Lovell, Executive Function & ADHD Coach:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    21 min

  4. JUL 2

    037: How to Be Consistent with Hobbies (Even If You Love Starting New Ones)

    Have you ever gone all in on a hobby—bought the supplies, binge-watched the YouTube tutorials, told everyone you’re now a “crochet person”—only to abandon it three weeks later? In this episode, we’re talking about the life cycle of hobbies, the joy of jumping between passions, and how to be consistent with fun. This is not about forcing yourself to stick with a hobby out of guilt. It’s about redefining what consistency means for your brain and allowing your joy to evolve over time—without shame. What you’ll learn in this episode: How to be consistent with ADHD without losing the funWhy abandoning a hobby doesn’t mean you’re flaky or lazyHow to be consistent with habits that bring you joyA coaching framework to help you reconnect with (or release) hobbiesWhy changing interests is not a problem—it’s part of how your brain works Resources Mentioned: Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to StartedRead the blog version here  Connect with Sarah Lovell, Executive Function & ADHD Coach:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    16 min

  5. JUN 25

    036: What to Do When Your Systems Stop Working: How to Develop Good Habits

    Ever find a planner, app, or routine that felt life-changing—only to abandon it a few weeks later? You’re not alone, and you’re not doing it wrong. In this episode, I’m diving into why your systems, habits, and routines sometimes fall apart (especially if your brain craves novelty), and how to shift instead of scrap what was once working. What you’ll learn in this episode: Why systems often stop working—and why that’s normalHow to be consistent with ADHD without sticking to one systemWays to refresh or return to a habit, routine, or tool that used to helpWhat “pink flags” are and how to spot them before burnoutHow to be consistent with systems by letting them evolve Resources Mentioned: Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to StartedRead the blog version here  Connect with Sarah Lovell, Executive Function & ADHD Coach:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    24 min

  6. JUN 18

    035: 3 Mindset Shifts to be more consistent with ADHD

    “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 Resources Mentioned: Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to Started Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    27 min

  7. JUN 11

    034: How to Plan Unstructured Time: ADHD-Friendly Strategies for Using Free Time More Productively

    Ever look at a wide-open day on your calendar and think, “This should be great!”—only to feel stuck, scattered, or totally overwhelmed once it arrives? In this episode, I’m sharing real-life ADHD-friendly time management strategies to plan unstructured time so you can stop spinning your wheels and start using large chunks of free time in ways that feel both productive and satisfying. Whether you're a college student, entrepreneur, or just tired of doom-scrolling, this episode is for you. What You’ll Learn in This Episode: Why having large chunks of free time can actually make it harder to get things doneHow to plan unstructured time without over-scheduling yourselfTime management strategies to plan unstructured time in a flexible, ADHD-friendly wayHow to create anchor points and “light structure” to support productivityEasy ways to use free time more productively without burning out Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to Started Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background

    23 min

  8. JUN 4

    033: How to create routines that you actually stick to: Morning routines for ADHD

    If the word “routine” makes you cringe but you still want your mornings to feel better, this episode is for you. I’m diving into how to create ADHD-friendly morning rhythms that actually fit your life.  Whether you love mornings, dread them, or are just trying to get out the door with less chaos, we’re talking about real-world strategies that make mornings work for you. What You’ll Learn in This EpisodeWhy most routines don’t stick (and how to make yours different)How to create a morning routine that works for you How to shift your routine to something that feels betterHow to build flexible morning rhythms that fit your busy lifeMy “menu method” to give your mornings structure and choice If this episode hits home and you want more hands-on support, I’m leading a live workshop on June 25th inside my coaching membership, Stuck to Started. We’ll be creating custom, realistic routines with a blend of structure and flexibility. Resources Mentioned: Join the ADHD Coaching Membership: Stuck to Started to attend the June 25th Workshop: “Creating Morning & Evening Routines that Fit Your Real Life” Free training: Creating a Formula to Overcome Procrastination and Get Unstuck  Connect with Sarah Lovell:  Website: Executive Functioning FirstInstagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background Host: Sarah Lovell, Executive Function & ADHD Coach

    27 min
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About

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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