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. 5D AGO

    060: How to Prioritize When Everything Feels Important: 5 Prioritizing Strategies for Women Business Owners

    Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners Prioritizing is one of the hardest executive function skills, especially for women business owners juggling clients, projects, and personal life. In this episode, I break down why prioritizing is so challenging and share five practical questions you can use to coach yourself through overwhelm, get started, and make meaningful progress in your business. What you’ll learn in this episode: Why prioritizing feels impossible, even when you care deeply about your business and your clients.How energy, excitement, and decision fatigue impact time management for women business owners.A practical, flexible approach to choosing what to work on as a woman business owner without getting stuck in “shoulds.”5 actionable questions to help you prioritize as a woman business owner and take action todayHow setting boundaries and saying no can give you space for the priorities that truly move your business forward. Host: Sarah Lovell, Executive Function & ADHD Coach Connect with Sarah Lovell: Apply for Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners 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. Mentioned in this episode: Ready for Support That Matches Your Ambition? Join Ideas to Action, a 12-week executive function coaching program for women business owners, and enroll before February 20th to receive a bonus 1:1 coaching session. executivefunctioningfirst.com/ideastoaction Schedule a free 30-minute discovery call. Only six spots available. Idea to Action

    29 min

  2. JAN 21

    059: Why Free Time Feels So Hard When You’re a Woman Business Owner: Time Management Strategies to Create a Life-First Business

    Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners Have you ever finally had some free time… only to feel totally overwhelmed and not sure how to use it? In this episode, I’m talking about why open time can feel surprisingly stressful especially if you’re a woman business owner and how to make your free time feel more supportive instead of overwhelming. If time management feels harder when you’re in charge of your own schedule, this one’s for you. What you’ll learn in this episodeWhy free time often leads to overwhelm, indecision, and analysis paralysis How executive functioning challenges impact time management for women business ownersWhy uncertainty leads to inaction (and how to create clarity for yourself) Simple, realistic strategies to decide what to do with free time and actually get startedHow to balance structure and flexibility so your schedule supports your energy, not drains it 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. Mentioned in this episode: Ready for Support That Matches Your Ambition? Join Ideas to Action, a 12-week executive function coaching program for women business owners, and enroll before February 20th to receive a bonus 1:1 coaching session. executivefunctioningfirst.com/ideastoaction Schedule a free 30-minute discovery call. Only six spots available. Idea to Action

    26 min

  3. JAN 14

    058: Be a Better Boss to Yourself: Executive Function Coaching for Women Business Owners Navigating Overwhelm

    Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners This episode kicks off a 5-part series all about entrepreneurship, executive functioning, and building a sustainable business without burning yourself out: “Be A Better Boss To Yourself” January 2026 marks my 12th year as an executive function coach and my fourth year as a business owner! In this episode, I’m taking you behind the scenes of how I accidentally started my business, the executive functioning challenges that surprised me the most, and what I’ve learned about being a better boss to myself along the way. If you’re a woman business owner, this series is for you. And even if you’re not self-employed, you’ll still walk away with insights you can apply to your work, your time, and your life. What You’ll Learn in This EpisodeWhy unstructured time can feel so overwhelming—and why it caught me off guard when I became self-employedHow hustle, perfectionism, and “I should be able to figure this out” thinking quietly lead to burnoutThe three pillars of my Get Unstuck Formula (self-talk, systems, and support) and how they show up in my real life as a woman entrepreneur Why being a “good boss to yourself” requires strong executive function skills, mindset shifts, and boundary settingHow and why my business has shifted into a more sustainable, life-first business 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. Mentioned in this episode: Ready for Support That Matches Your Ambition? Join Ideas to Action, a 12-week executive function coaching program for women business owners, and enroll before February 20th to receive a bonus 1:1 coaching session. executivefunctioningfirst.com/ideastoaction Schedule a free 30-minute discovery call. Only six spots available. Idea to Action

    24 min

  4. JAN 7

    057: How to Keep Using That Planner You Just Bought: What to Do When Your Planner (or Any System) Stops Working

    Have you ever fallen in love with a new planner, app, or system… only to stop using it weeks (or days) later and feel like you failed again? In this episode, I’m talking about why this cycle is actually normal—especially for ADHD brains—and why your systems aren’t supposed to last forever. If you’ve got a pile of half-used planners and a lot of self-judgment, this one’s for you. What you’ll learn in this episode : Why planners, calendars, and systems naturally stop working—and why that doesn’t mean anything is wrong with youThe two most common ways systems fall apart (the slow fade vs. the total drop-off)How to keep using a system without using it perfectly or every single dayHow to spot early “pink flags” that a system needs a tweak before you abandon itHow to build a flexible toolbox of systems that works with your ADHD brain, not against it Resources Mentioned: Get 10% off Big Ass Calendar (use discount code: EXECUTIVEFUNCTIONINGFIRST) Get $15 off your Passion Planner (my favorite undated daily planner & Free PDF downloads) Get $20 off Skylight digital calendar Stop Doomscrolling: Get Brick 10% off when you purchase with this link!  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. Mentioned in this episode: Ready for Support That Matches Your Ambition? Join Ideas to Action, a 12-week executive function coaching program for women business owners, and enroll before February 20th to receive a bonus 1:1 coaching session. executivefunctioningfirst.com/ideastoaction Schedule a free 30-minute discovery call. Only six spots available. Idea to Action

    25 min

  5. 12/17/2025

    056: Why Reflection Matters More Than Resolutions: Simple Ways to Practice Self-Reflection (Even When You’re Overwhelmed)

    Every December, I feel pulled in two very different directions. Part of me wants to cozy up with a notebook and plan out my entire life. And the other part of me is like, absolutely not. If you've ever felt the same, excited about a fresh start, and overwhelmed at the thought of doing anything about it, you're in the right place. This isn’t about goal setting, it’s about giving yourself credit and noticing what matters most to you. I’m also sharing an exciting announcement for women business owners who are looking for executive function coaching & community in 2026 - "Ideas to Action" What you’ll learn in this episode: How to create a simple reflection practice that fits your energy, mood, and brainReflection questions to help you celebrate wins, notice unexpected joys, and learn from challengesHow to identify habits or activities that no longer serve you and make space for what energizes youWhy reflection doesn’t have to be tied to the calendar or to “doing more”—it’s about giving yourself credit and staying curious.How I used reflection to navigate challenges in my business and make aligned decisions for the year ahead Resources Mentioned: Stop Doomscrolling: Get Brick 10% off when you purchase with this link! Get your Free ADHD Action Plan Learn about my new 12-week small group coaching program for neurodivergent women business owners - "Ideas to Action" Other episodes you might enjoy:  009: Why Your Goals Don’t Stick (And How to Set Goals and Achieve Them)010: Rethinking New Year’s Resolutions: A Gentler Approach for Setting Goals &  Identity Based Goals for ADHD Host: Sarah Lovell, Executive Function & ADHD Coach Connect with Sarah Lovell:  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. Mentioned in this episode: Ready for Support That Matches Your Ambition? Join Ideas to Action, a 12-week executive function coaching program for women business owners, and enroll before February 20th to receive a bonus 1:1 coaching session. executivefunctioningfirst.com/ideastoaction Schedule a free 30-minute discovery call. Only six spots available. Idea to Action

    28 min

  6. 12/10/2025

    055: What to do when you feel overwhelmed: 5 Strategies to Manage ADHD Overwhelm Without Burning Out

    If overwhelm feels like your default setting—too much to do, not enough time, and everything piling up faster than you can catch it—this episode is for you.  I’m breaking down why you get stuck in that cycle of paralysis, frantic last-minute action, and burnout, and what you can actually do to interrupt it.  By the end of this episode, you’ll walk away with a clearer understanding of the type of overwhelm you’re experiencing and a toolbox of realistic, actionable strategies to help you reset, reduce pressure, and get unstuck. P.S. If your phone and doomscrolling is overwhelming you, get 10% off when you purchase with this link! What you’ll learn in this episode: Why overwhelm happens in the first place (and why it’s not a personal flaw)How to regulate your nervous system before you try to get things doneThe role of self-talk in either easing or amplifying overwhelm Resources Mentioned: Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan  Other Episodes You Might Find Helpful (no pressure or rush!):  012: For Overwhelmed People Pleasers: How to Set Boundaries, Advocate for Yourself, and Reclaim Your Time019: How to Take Action When You’re Overwhelmed & Don’t Know Where to Start026: How to keep track of everything on your plate: A simple strategy to make to-do lists less overwhelming039: How to Be More Efficient When You Feel Overwhelmed051: Letting Go of “Shoulds”: Adjusting Expectations to Overcome Overwhelm054: How to Stop Doomscrolling with ADHD: A Simple 3-Step Formula to Have a Healthier Relationship with your Phone Host: Sarah Lovell, Executive Function & ADHD Coach Connect with Sarah Lovell:  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. Mentioned in this episode: Ready for Support That Matches Your Ambition? Join Ideas to Action, a 12-week executive function coaching program for women business owners, and enroll before February 20th to receive a bonus 1:1 coaching session. executivefunctioningfirst.com/ideastoaction Schedule a free 30-minute discovery call. Only six spots available. Idea to Action

    29 min

  7. 12/03/2025

    054: How to Stop Doomscrolling with ADHD: A Simple 3-Step Formula to Have a Healthier Relationship with your Phone

    If you’ve ever found yourself saying, “I should be able to stop scrolling,” while still somehow glued to your phone… this episode is for you.  I’m going to walk you through a simple 3-step formula to have a healthier relationship with your phone.  By the end of this episode you’ll build your own personalized toolbox of strategies to help you stop doomscrolling & use your phone in a way that actually feels good for you. Because that’s the whole point, right?  Brick -get 10% off when you purchase with this link!  What You’ll Learn in This Episode How to stop doomscrolling even when you feel “stuck” in the habitWhy ADHD brains are more vulnerable to doom scrolling — and how to work with your brain instead of fighting itHow to identify the self-talk that keeps you scrollingA practical Brick App review, including what the Brick App is and how Brick can help you be more mindful of your phone use  Resources Mentioned: Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan  Host: Sarah Lovell, Executive Function & ADHD Coach Connect with Sarah Lovell:  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.

    31 min

  8. 11/26/2025

    053: Why It's So Hard To Stop Doomscrolling & The First Step To Have A Healthier Relationship With Your Phone

    If you’ve ever picked up your phone to respond to a text or Google something quick, but accidentally found yourself down an unintentional doomscroll rabbit hole… or found yourself paralyzed, mindlessly scrolling while simultaneously telling yourself “you should stop” but feeling incapable of putting the phone down — this episode is for you. If you want to be more mindful of how you use your phone and you’ve tried to break the habit of doomscrolling but keep going back — you’re not alone. Today we’re digging into why it’s so hard to stop doomscrolling — especially for ADHD brains — and what’s actually happening beneath that autopilot urge to reach for your phone. My favorite tool to stop doomscrolling: Brick (get 10% off Brick with this link!) What you’ll learn in this episode: The role of anxiety, uncertainty, and emotional dysregulation in keeping you stuck scrollingThe hidden cues and triggers that send you reaching for your phone without realizing itWhat your brain is actually looking for when you scrollThe first steps toward building a healthier, more intentional relationship with your phone so you can stop doomscrolling  Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Episode 9: How to Set Goals that StickGet your Free ADHD Action Plan  Connect with Sarah Lovell:  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 Mentioned in this episode: Ready for Support That Matches Your Ambition? Join Ideas to Action, a 12-week executive function coaching program for women business owners, and enroll before February 20th to receive a bonus 1:1 coaching session. executivefunctioningfirst.com/ideastoaction Schedule a free 30-minute discovery call. Only six spots available. Idea to Action

    29 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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