63: How to Stop the ADHD Comparison Cycle for Good
08/06/2026 | 18 mins.
You scroll for five minutes, and suddenly everyone else seems to have it all figured out. You feel like you're not enough, and quietly panic that you're falling short of where you should be. This episode is for the adult with ADHD who's worn out from constantly measuring themselves against everyone else. I'm breaking down what's really happening with ADHD comparison, why your brain treats it as a fight or flight survival response, and why coming back to your own life, instead of trying to bring others down, is what finally calms the panic and helps you stop comparing yourself to others. 00:00 – Why ADHD Comparison Is a Fight or Flight Response 01:47 – Why Your Brain Compares to Keep You Safe 04:13 – How Comparison Drives ADHD Motivation Problems 06:44 – Comparing Yourself to Others on Social Media 08:58 – How Comparison Feeds ADHD and Low Self-Esteem 10:43 – How to Detach From Comparison and Regulate 13:12 – How to Stop Comparing Yourself With Others Check out the full show notes and other resources at https://jennafree.com/blog/stop-adhd-comparison-cycle-for-good Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method certification launching in September. Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
62: Improve Your ADHD Working Memory Without Apps or Lists
01/06/2026 | 24 mins.
Your memory keeps failing you, and you can't figure out why. You forget why you walked into the room, lose your train of thought mid-sentence, and miss steps in tasks you've done a hundred times. This episode is for the adult with ADHD who's tired of feeling like their brain just won't cooperate. I'm breaking down what's really happening with ADHD working memory, why fight or flight and cortisol make it significantly worse, and why regulation, not another system or app, is where the real improvement comes from. Grab the free ADHD Regulation Guide in the show notes and start there. 00:00 – What Is ADHD Working Memory? 02:36 – How Fight or Flight Makes ADHD Working Memory Worse 05:05 – Why Your Brain Prioritizes Some Things and Drops Others 08:23 – Working Memory, Stress, and the ADHD Nervous System 18:18 – All or Nothing Thinking and the Fear of Forgetting 22:50 – The Real Fix for Improving Working Memory in ADHD Check out the full show notes and other resources at https://jennafree.com/blog/improve-your-adhd-working-memory Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician certification launching in September. Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
61: How to Stop ADHD Revenge Bedtime Procrastination for Good
25/05/2026 | 28 mins.
You already know you're staying up too late. You've tried going to bed earlier, and it hasn't stuck, and if you have ADHD, there's a real reason for that. This episode is for the ADHD adult who's exhausted but can't seem to stop hoarding the night away. I'm breaking down why revenge bedtime procrastination and ADHD are so deeply connected, what's driving it at the level of the nervous system, and why fixing your night routine won't help much if the real problem is happening during the day. Grab the free ADHD Regulation Guide. 00:00 – What Is Revenge Bedtime Procrastination? 02:29 – How ADHD Dysregulation Fuels Bedtime Procrastination 04:04 – Resentment, People Pleasing, and Saying No 14:20 – Radical Mindset Shift: "I Choose My Day" 23:37 – Easy Bedtime Routines for ADHD: Practical Tips Check out the full show notes and other resources at https://jennafree.com/blog/revenge-bedtime-procrastination-adhd Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician certification launching in September. Want more thriving with ADHD? Come hang out with me on Instagram! Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
60: Why ADHD Therapist Training Falls Short and What Clinicians Need
18/05/2026 | 30 mins.
You're a clinician who cares deeply about your ADHD clients. You're giving them solid strategies, and they're still not moving forward. It's not a compliance problem. It's a missing layer in how ADHD is being treated. I'm breaking down what that missing layer is, why most ADHD therapist training leaves practitioners without a clear clinical path, and what becomes possible when nervous system regulation becomes the foundation of your work. Grab the free clinical reference guide, How to See Dysregulation in Your ADHD Clients. 00:47 – Training Gaps in ADHD Therapist Education 05:10 – ADHD, Fight or Flight, and the Nervous System 11:13 – Why Skill-Building Fails Without Regulation First 16:00 – What Changes When Clients Get Regulated 24:59 – How to Spot Dysregulation in Your ADHD Clients 30:05 – A Vision for Making Regulation the Standard in ADHD Treatment Check out the full show notes and other resources at https://jennafree.com/blog/why-adhd-therapist-training-falls-short Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician training launching in September Want more thriving with ADHD? Come hang out with me on Instagram Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group
59: 5 Daily Habits to Stop ADHD Nervous System Dysregulation
11/05/2026 | 17 mins.
You're exhausted from holding your day together with caffeine, willpower, and good intentions, and it still falls apart. If your nervous system feels like it's always one step away from chaos, this episode is for you. Five ordinary things are probably fueling your ADHD nervous system dysregulation without you realizing it. I'm breaking them down one by one, explaining why they keep your system stuck in fight-or-flight mode and what to do instead. This isn't the deep internal work, but it's the best place to start. Grab Jenna's book, The Simple Guide to ADHD Regulation, wherever books are sold. 00:00 – ADHD and the Nervous System Connection 01:16 – Caffeine, Stimulants, and Your Fight or Flight Response 04:27 – Why Skipping Meals Makes ADHD Symptoms Worse 07:44 – How Scrolling Soothes Dysregulation Without Healing It 09:22 – The Bathroom Break You Keep Skipping and Why It Matters 11:32 – Why a Lopsided Schedule Fuels the ADHD Burnout Cycle 15:19 – A Practical Recap of All Five External Regulation Tips 16:28 – Why Internal Work Is What Makes the External Stuff Stick Check out the full show notes and other resources at https://jennafree.com/blog/adhd-nervous-system-dysregulation-habits
ADHD with Jenna Free is a podcast for adults with ADHD who are done surviving their symptoms and ready to start thriving with ADHD without the endless tips, hacks, and workarounds that have never really fixed anything.
Hosted by Jenna Free, a Canadian Certified Counselor (CCC) and ADHD therapist, this show exists to give you a completely different way of understanding ADHD in adults and the signs of ADHD in women. Because the reason you're stuck, overwhelmed, and exhausted isn't a lack of willpower, it's that your brain is running in fight or flight. And once you understand that, everything changes.
This podcast covers the full experience of living with adult ADHD: the real science behind procrastination in ADHD and ADHD task paralysis, ADHD executive functioning strategies that work, why ADHD and perimenopause collide in ways no one talks about, and the honest, solution-focused conversations that most ADHD podcasts aren't having. Jenna also shares her own story, what it looks like to go from chronically dysregulated to genuinely thriving, so you can see that this is actually possible for you.
This show gives women with ADHD, and anyone who has ever wondered whether ADHD can be diagnosed in adulthood, a path forward that isn't about coping harder, but healing.
I'll answer questions like:
Do I have ADHD?
What is ADHD task paralysis, and how do I get unstuck?
Why is my ADHD getting worse in my 40s?
What does ADHD and perimenopause do to your brain?
How do I manage ADHD emotional dysregulation without medication alone?
Why do I procrastinate so much with ADHD?
Why don't ADHD tips and tricks ever work long-term?
What does it look like to thrive with ADHD
Can you heal ADHD symptoms without just white-knuckling through life?
What does nervous system regulation have to do with ADHD?
How do I stop feeling overwhelmed with ADHD?
If you're an adult with ADHD who's tired of the commiseration and ready for a show that believes your life can look completely different, you're in the right place.
New Zealand