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

If you're overwhelmed, stuck in your head, or feeling like you're always playing catch-up, this episode is for you. I'm sharing the 3 permission slips I give my executive function coaching clients (and myself) when the "shoulds" start piling up.
What you'll learn in this episode
Why "I just need to do things faster" keeps you stuck, and what to ask yourself instead
How to slow down in small, realistic ways when an all-or-nothing approach isn't an option
Why there's no such thing as a "normal week," and how to let your routines and systems look different without it becoming your new normal forever
Why self-care takes executive function (and why it's so hard when you need it most)
How I reframed my own "I should" into a plan, plus an update about the podcast

Connect with Sarah Lovell:
Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call
Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Resources:
Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link!
Get your Free ADHD Action Plan

Does it feel like it's impossible to do anything “extra” because your day is so jam packed? In this episode, we’re talking about how tiny, intentional choices can create more ease in your daily life. From quick mindset shifts to simple habits, you’ll learn how to set future you up for success—without adding more stress to your plate.
What You’ll Learn in This Episode:
How small decisions can reduce future stress
The power of the Two-Second Rule and how to use it
Why protecting your time isn’t selfish—it’s necessary (and simple ways to start protecting your time)
How to start making small changes today that will pay off later

Host: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck
Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell:
Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Have you ever spent hours researching the perfect planner, rewriting an email 10 times before hitting send, or waiting for the right time to start a project? You might think it’s perfectionism, but what if it’s actually executive dysfunction?
In this episode, I break down how perfectionism and executive dysfunction overlap, why both can keep you stuck, and how to recognize what’s really holding you back. By the end of this episode, you’ll know how to identify whether it’s perfectionism, executive dysfunction, or both—and what to do next.
What You’ll Learn in This Episode:
✅ How perfectionism and executive dysfunction create a cycle of avoidance
✅ The difference between procrastination, perfectionism, and task paralysis
✅ How time blindness makes perfectionists wait for the perfect time
✅ Why searching for the “best” system can actually be procrastination
✅ A practical way to recognize what’s really keeping you stuck
Host: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Sign up for the FREE ADHD Action Plan Private Podcast
Join the ADHD Coaching Membership: Stuck to Started
Read the blog version of this episode here: https://www.executivefunctioningfirst.com/podcast/023

Connect with Sarah Lovell:
Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

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 habit
Why ADHD brains are more vulnerable to doom scrolling — and how to work with your brain instead of fighting it
How to identify the self-talk that keeps you scrolling
A 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 First
Instagram: @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.

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.
What you’ll learn in this episode:
The role of anxiety, uncertainty, and emotional dysregulation in keeping you stuck scrolling
The hidden cues and triggers that send you reaching for your phone without realizing it
What your brain is actually looking for when you scroll
The 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 Stick
Get your Free ADHD Action Plan

My favorite tools to be more mindful:
Brick (get 10% off Brick with this link!)
Freedom

Connect with Sarah Lovell:
Website: Executive Functioning First
Instagram: @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.