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Chapters

00:00 ADHD Groups Are Open - Join Now 01:00 What is Executive Functioning? 02:00 Self-Regulation and Daily Life Management 04:00 Executive Functioning as Goal-Directed Action 05:00 Can You Increase Executive Functioning? 07:00 The Blindfold Analogy 09:00 Perception Changes Everything 11:00 The Cost of Chronic Fight or Flight 13:00 Client Success Story - PhD Dissertation 15:00 The Power of Believing Change is Possible 16:00 Action Step - Shifting Your Perception 19:00 Working Through Resistance

Summary

In this episode, I dive deep into executive functioning - what it is, why ADHDers struggle with it, and most importantly, whether you can actually improve it. I explain how being in chronic fight or flight dramatically impairs executive functioning by redirecting blood flow away from your prefrontal cortex. Using real client examples, I demonstrate how regulation work can dramatically increase your ability to focus, plan, and execute tasks. I share a powerful action step about shifting your perception from seeing a "brick wall" of tasks to a "brick path" you can take one step at a time. This episode challenges the belief that executive dysfunction is permanent and shows you exactly why regulation work is the key to unlocking your true cognitive capacity.

Action Step:

Practice shifting your perception this week. When you notice feeling overwhelmed by your to-do list or the day ahead (the "brick wall"), mentally lay it down as a "brick path." Identify just the one next step in front of you right now. Focus only on that present moment action, taking it one brick at a time. This trains your brain to think linearly, reduces overwhelm, and signals safety to your nervous system.

Takeaways

• Executive functioning is the management system of your brain that coordinates thoughts and behaviors toward goals.
• Key components include working memory, cognitive flexibility, and impulse control.
• Fight or flight significantly impairs executive functioning by redirecting blood flow from the prefrontal cortex.
• You likely don't know your true executive functioning capacity because you've been dysregulated since childhood.
• Getting out of fight or flight removes the dampening effect on your cognitive abilities.
• Your perception of tasks changes dramatically when dysregulated - everything feels overwhelming.
• Being in chronic fight or flight means suffering all the negative effects without actual danger.
• Real example: A client finished her PhD dissertation in 4 months after 2 years of being stuck.
• Believing improvement is possible is the first critical step to making progress.
• You can only take action in the present moment - hypervigilance about future steps is counterproductive.
• Resistance to regulation work is normal and comes from your dysregulated system trying to protect you.

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Chapters

00:01 Introduction to Rejection Sensitivity Dysphoria 02:00 The Bad Review and Initial Reaction 04:00 Understanding the Physical Response 06:00 Reactive vs. Responsive Thinking 08:00 Step-by-Step Regulation Process 10:00 Physical Regulation Techniques 12:00 Cognitive Restructuring and Taking Feedback 14:00 Information vs. Implementation Balance 17:00 Using Criticism Constructively 19:00 The Gift of Taking Feedback 21:00 Final Thoughts and Action Steps

Summary

In this episode, I dive into rejection sensitivity dysphoria (RSD) - that debilitating feeling when criticism makes you want to run away or quit everything. Using a recent podcast review as a real-time example, I walk through exactly how dysregulation shows up physically and mentally when facing criticism, and more importantly, how to regulate through it. I share the specific steps I used to go from heart-racing panic to productive action, demonstrating how regulation allows us to take in valid feedback instead of staying defensive. This episode includes a detailed action plan for managing RSD episodes.

Action Steps for Managing Rejection Sensitivity Dysphoria:

1. Observe the dysregulation - Notice physical symptoms (racing heart, clenched stomach, tense shoulders) and mental reactions (all-or-nothing thinking, panic responses)
2. Regulate physically - Take deep breaths, consciously relax your body, remind yourself "I'm safe, this isn't dangerous"
3. Shift your thinking - Challenge catastrophic thoughts, move from reactive to responsive mode
4. Assess the feedback - Once calm, objectively evaluate if there's valid insight to take from the criticism
5. Take productive action - Use the feedback constructively rather than defensively

Takeaways

• Rejection sensitivity dysphoria is dysregulation triggered by perceived criticism or rejection.
• The ADHD brain tends to focus more on negative feedback than positive reviews.
• Physical symptoms include racing heart, stomach clenching, and muscle tension.
• Dysregulation causes cognitive distortions and reactive rather than thoughtful responses.
• Regulation takes practice - your nervous system needs training like building muscle.
• Being able to take feedback non-defensively is a superpower for growth and success.
• You don't need more information, you need consistent implementation of basics.
• It's safe to be imperfect and use criticism as a tool for improvement.
• The goal is responding thoughtfully rather than reacting emotionally.
• Taking feedback well allows you to learn, grow, and improve continuously.

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Chapters

00:00 Introduction to Less is More Philosophy 01:00 The More is More Dysregulated Mindset 02:00 Trying to Do It All vs. Focused Action 03:00 Physical Items and Hoarding Tendencies 05:00 Information and Knowledge Overload 07:00 Prioritization and Focus Strategies 08:00 ADHD Tools and Overcompensation 10:00 Purpose Over Perfectionism 12:00 Abundance vs. Scarcity Mindset 14:00 Episode Length and Content Value

Summary

In this episode, I explore the concept of "less is more" for ADHDers, particularly how dysregulation leads to a "more is more" mindset that actually creates more problems. I discuss how being in fight or flight mode causes us to believe we need more calendars, more lists, more information, and more of everything to feel safe. I cover practical areas where streamlining can help: physical possessions, information consumption, prioritization, ADHD tools, task focus, and developing an abundance mindset. This episode also marks the transition to audio-only format as an example of the less is more philosophy in action.

Takeaways

• Dysregulation causes a "more is more" mindset rooted in scarcity and fear.
• Physical hoarding and keeping items "just in case" stems from feeling unsafe.
• Information overload prevents implementation and creates overwhelm.
• Having too many priorities means having no real priorities.
• Multiple ADHD tools often become counterproductive overcompensation.
• Focusing on task purpose prevents getting stuck in perfectionism.
• True abundance mindset recognizes that "enough" already exists.
• Streamlining creates space for better focus and execution.
• Less work can often produce better results when done intentionally.
• Challenging the "more is more" impulse helps regulate the nervous system.

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Chapters

00:00 Understanding Dysregulation and Its Components 05:02 The Role of the Conscious Mind 12:37 Exploring the Subconscious Mind 14:32 The Nervous System's Impact on Regulation 21:54 Aligning the Three Parts for Regulation

Summary

In this episode of ADHD with Jenna Free, we discuss the intricate relationship between the conscious mind, subconscious mind, and nervous system in the context of dysregulation, particularly for individuals with ADHD. I explain how these three components can often be in conflict, leading to feelings of being stuck or overwhelmed. I emphasize the importance of aligning these parts to achieve emotional regulation and personal growth, providing insights into how to navigate this complex journey.

Takeaways

• Dysregulation can feel like an internal tug of war.
• The conscious mind is aware of the need for change.
• The subconscious holds ingrained beliefs that can hinder progress.
• The nervous system reacts automatically to perceived threats.
• Aligning the conscious, subconscious, and nervous system is crucial for regulation.
• Understanding the invisible barriers is the first step to overcoming them.
• It's normal to feel resistance when trying to slow down.
• Creating new belief systems is essential for personal growth.
• Dysregulated behavior often stems from underlying beliefs.
• Patience and grace are necessary in the journey towards regulation.

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Chapters

00:00 Understanding Rushing in ADHD 08:50 The Three Levels of Rushing 18:23 Breaking the Cycle of Rushing

Summary

In this episode, I discuss the common trait of rushing among dysregulated ADHDers. I emphasize the importance of slowing down to improve executive functioning and offer practical strategies to interrupt the cycle of rushing (yes it's a cycle and we are trapped in it!) We go over the three levels of rushing—physical, mental, and impatience—and highlight the need for self-awareness and mindfulness in making changes. I'm excited to see what you notice if you choose to practice these shifts this week!

Takeaways

• Rushing is a major issue for ADHDers (even though a lot of the time it can feel helpful).
• It signals danger to the nervous system, causing dysregulation!
• Rushing skews our perception of time and creates a scarcity mindset.
• There are three levels of rushing: physical, mental, and impatience.
• Challenging the belief of 'not enough time' is crucial.
• You can achieve more by doing less when regulated.

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Chapters

00:00 Understanding Overstimulation and Dysregulation 10:49 Coping with Overstimulation 24:16 Long-term Regulation Strategies

Summary

In this episode of the ADHD with Jenna Free podcast, we dive into the concepts of overstimulation and dysregulation for ADHDers. I explain the differences of overstimulation and dysregulation and where they overlap. It's important to understand these two concepts so you can make the best decisions in how to cope. Dealing with the immediacy of overstimulation and long term dysregulation will improve your quality of life 100 fold!

Takeaways

• Overstimulation is a state where the brain receives too much sensory information.
• Dysregulation occurs when the nervous system is imbalanced, often stuck in fight or flight mode.
• Dysregulation can make individuals more sensitive to overstimulation.
• Understanding the difference between overstimulation and dysregulation is crucial for effective coping.
• You deserve to have a life that's easier and more enjoyable.

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Chapters

00:00 Understanding the Fight or Flight Response 03:24 The Impact of Chronic Stress on Consumption 09:14 Balancing Consumption and Creation 14:35 Finding Fulfillment Through Creation

Summary

In this episode I explore the effects of the fight or flight response on consumption behaviors. I discuss how these stress responses lead to overconsumption of food, goods, and content as a means of coping. I share the importance of balancing consumption with creation to foster well-being and self-regulation. We wrap this episode encouraging you to reflect on your consumption habits.

Takeaways

• Overconsumption is often a coping mechanism for dysregulation.
• Dopamine-seeking behavior can lead to unhealthy consumption patterns.
• Balancing consumption with creation is crucial for mental health.
• Creation fosters a sense of purpose and self-esteem.

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Chapters

00:00 Understanding the Fawn Response in ADHD 02:59 The Impact of Survival Mode on Relationships 07:07 Breaking Free from the Fawn Response 12:11 Practical Strategies to Overcome People-Pleasing 19:16 Embracing Vulnerability and Taking Up Space

Summary

In this episode of the ADHD with Jenna Free podcast, I explore the often-overlooked fawn response in survival mode. I discuss how this response manifests in behaviors like people-pleasing and avoiding conflict, and how to recognize and address these patterns for regulation and increased executive functioning. I go over practical strategies for you to break free from the fawn response, advocate for yourself, and foster genuine connections with others.

Takeaways

• Fawn is a response to feeling unsafe and is often overlooked.
• Being in survival mode can lead to people-pleasing behaviors.
• Setting boundaries is essential for regulation
• Asking for help is a crucial step in overcoming the fawn response.
• Taking up space and expressing needs creates connections.
• Practicing vulnerability can lead to stronger relationships.
• It's safe to say no and prioritize your own needs.

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Chapters

00:00 Understanding ADHD and Rest 00:49 The Impact of Dysregulation on Enjoyment 04:26 Chronic Fight or Flight and Its Effects 07:44 Challenging Thoughts and Beliefs 11:08 Nervous System Regulation Strategies 13:56 All or Nothing Thinking in Rest 16:35 Finding Balance in Rest and Productivity 19:30 Transitioning Between Tasks 25:51 Overcoming Barriers to Rest

Summary

In this episode of the ADHD with Jenna Free podcast, I dive into rest and ADHD, exploring the struggle between dysregulation and the ability to relax. I get into how external factors often get blamed for difficulties in resting, while the real issues may lie within our thoughts, beliefs, and nervous system regulation. I talk about how to challenge all-or-nothing thinking, the importance of finding balance in daily life, and practical strategies for achieving a more regulated state that allows for genuine enjoyment and rest.

Takeaways

• Rest is often hard for those with ADHD due to dysregulation.
• Chronic fight or flight states hinder relaxation.
• External factors are not the sole cause of our inability to rest.
• Nervous system regulation is crucial for relaxation.
• Slowing down can help manage dysregulation.
• All or nothing thinking can prevent effective rest.
• Regulated rest is about balance, not extremes.
• Rest should be integrated into daily life, not seen as a reward.

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Learn more about the ADHD, Regulation and Intuitive Eating workshop here - adhdwithjennafree.com/ieworkshop

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Chapters

00:00 Understanding ADHD Regulation 05:25 Dysregulation and Emotional Responses 08:39 The Impact of Fight or Flight on ADHD 11:30 The Theory of ADHD Regulation 14:32 The Dysregulation Cycle 17:16 Finding Balance in Regulation 20:17 Three Types of Regulation 23:07 The Path to a Regulated Life

Summary

In this episode of the ADHD with Jenna Free podcast, I discuss the complexities of ADHD regulation, diving into the dysregulation cycle and the impact of being in a constant state of fight or flight. I share the need for a three prong approach that includes nervous system regulation, cognitive restructuring, and behavioral changes to achieve lasting change.

Takeaways

• ADHD regulation involves more than just nervous system regulation.
• Emotional dysregulation is often a symptom of a system in fight or flight.
• Understanding the dysregulation cycle is crucial for change.
• Working on your thinking and beliefs can help alleviate dysregulation.
• Regulation work is a gentle but long-term process.

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