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

If you’ve ever set a goal, felt super motivated for a couple of weeks, and then let it fall apart or if goal-setting feels so overwhelming that you avoid it altogether—this episode is for you. I’m sharing a fresh approach to setting goals that align with your identity. Whether you want to embrace a new habit, take on a new challenge, or simply follow through on what matters to you, this episode will give you actionable tips to get started—and keep going.

Here's what you'll learn:

• How to set goals that stick (even if you have struggled with being consistent the past)
• How identity-based goals create sustainable change
• The role self-talk plays in taking action (and why it’s the foundation of executive functioning)
• How perfectionism, “should” thinking, and all-or-nothing expectations sabotage goals

Host: Sarah Lovell, Executive Function and ADHD Coach 

Resources Mentioned:

• Sign up for the FREE ADHD Action Plan Private Podcast
• Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/009

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Ever try to push through a task when you're low on energy, only to feel burnt out and frustrated? In today’s episode, I’m diving into one of my favorite topics: working with your energy. It’s more than just “high” and “low” energy. I’ll show you how adjusting your plan to match your type of energy and energy levels can keep you productive and prevent burnout, whether you’re feeling creative, ready to problem-solve, bouncing out of your seat, or just plain tired. Let’s learn how to get things done in a way that feels good.

Host: Sarah Lovell, Executive Function and ADHD Coach 

Episode Highlights: (time stamps) 

• 00:00 Harnessing Your Energy for Productivity
• 09:35 Understanding Different Types of Energy
• 18:22 Practical Strategies for Energy Management

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: https://www.executivefunctioningfirst.com/podcast/008

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Do you ever find yourself jumping into a project without a plan and feeling totally scattered? Or maybe you’re stuck, unable to get started because there’s no clear direction. Today’s episode is all about the power of planning. I’ll walk you through how to organize your thoughts, create a plan that works for you, and take actionable steps—even when things feel overwhelming. Let’s turn that mental swirl into focused action!

Host: Sarah Lovell, Executive Function and 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: https://www.executivefunctioningfirst.com/podcast/007

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Email: [email protected]
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Ever have one of those days where it feels like everything goes wrong, and you just can’t seem to shake it? I’m sharing five practical ways to hit the reset button on your day—no matter how off-track things feel. Whether it’s unexpected chaos or just feeling stuck, you have the power to turn things around.

Host: Sarah Lovell, Executive Function and ADHD Coach 

Resources Mentioned:

• Sign up for the FREE ADHD Action Plan Private Podcast
• Read the blog post: https://www.executivefunctioningfirst.com/podcast/006

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Ever find yourself staring at your endless to-do list, wondering how you’re going to get it all done (and then feeling awful when you don’t)? In today’s episode, I’m diving into how you can create realistic plans for managing life when everything feels overwhelming. Prioritizing is complicated, but so important to avoid burnout. Let’s talk about the executive function strategies (and self-talk!) that will help you feel better about how you tackle your to-do list, even when you don’t get everything done.

Host: Sarah Lovell, Executive Function and ADHD Coach 

Episode Highlights: (time stamps) 

• 00:00 The Challenges of Managing Overwhelm
• 06:30 Creating Realistic Plans and Adjusting Expectations
• 10:04 Mastering Executive Functioning: Organizing, Planning, and Prioritizing
• 13:07 Time Management: Estimating and Feeling Time
• 17:17 Overcoming Perfectionism and All-or-Nothing Thinking
• 20:3 Taking Action and Giving Yourself Credit
• 27:04 Finding Tools and Systems to Manage Overwhelm
• 30:11 Outro 

Resources Mentioned:

• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck 
• Coaching Membership: Stuck to Started
• Read the blog version: https://www.executivefunctioningfirst.com/podcast/005

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

In this episode, I dive into a frustrating yet all-too-common experience that many of us face: being stuck in limbo. You’re not fully working, but you’re not really resting either. Sound familiar? This space, where we feel anxious, overwhelmed, and unsure of what to do next, is a place I call “limbo.” Today, I share how this feeling impacts productivity and rest, and more importantly, how to break free from it.

Whether it's doom scrolling or switching between tasks without completing any of them, you’ll learn how to recognize this state and use simple, effective tools to get out of it. If you've been feeling stuck or unsure of how to navigate that weird in-between space, this episode is for you.

Host: Sarah Lovell, Executive Function and ADHD Coach 

Resources Mentioned:

• Get your Free ADHD Action Plan Here
• Coaching Membership: Stuck to Started
• Read the blog version: https://www.executivefunctioningfirst.com/podcast/004

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I’m diving into why everyday tasks—like responding to texts or emptying the dishwasher—can feel way harder than you think they “should.” (The should is always in quotes!) If you’ve ever looked at your to-do list and felt totally stuck on something simple, you’re not alone. I break down how our brains tend to complicate things and why “simple” doesn’t always mean “easy,” especially when executive functioning is involved.

Host: Sarah Lovell, Executive Function and ADHD Coach 

Episode Highlights: (time stamps) 

• 00:00 Introduction: The Illusion of Simplicity
• 05:20 Simple, But Not Easy: Tasks That Should Be Simple
• 08:40 Tasks Related to Work, School, Hobbies, and Chores
• 11:01 The Impact of Self-Talk on Executive Functioning
• 14:11 Decision-Making and Executive Functioning
• 16:57 Reframing Self-Talk and Creating Personalized Systems
• 17:34 Outro 

Resources Mentioned:

• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck 
• Coaching Membership: Stuck to Started

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Email: [email protected]
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual

In this episode, I dive into the world of executive function coaching—a career and resource most people haven't even heard of, but one that can completely change how you navigate life. I share my personal story of how I became an executive function coach, the importance of executive functioning skills in everyday life, and why anyone can benefit from coaching. Whether you're struggling with time management, organization, or just feeling stuck, this episode is for you! 

Host: Sarah Lovell, Executive Function and ADHD Coach 

Episode Highlights: (time stamps) 

• 00:00 Introduction to Executive Function Coaching
• 06:20 Sarah Lovell's Journey to Becoming a Coach
• 10:09 The Role of Self-Talk in Executive Functioning
• 11:01 The Connection Between Mental Health and Executive Functioning
• 16:20 Accidentally Starting a Business: Sarah Lovell's Journey
• 21:54 Spreading the Word About Executive Function Coaching
• 22:41 Outro

Resources Mentioned:

• Get your Free ADHD Action Plan
• Coaching Membership: Stuck to Started
• Read the blog version here: https://www.executivefunctioningfirst.com/podcast/002

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

This first podcast episode dives into a topic I discuss often with my clients—procrastination and being stuck. As an executive function and ADHD coach, I know all too well how these issues stop you in your tracks. I share my personal journey of starting this podcast and how anxiety, perfectionism, and imposter syndrome showed up. Find out exactly what I did to get unstuck. If you're someone who struggles with getting started and is extra hard on yourself about it… this episode is for you!

Host: Sarah Lovell, Executive Function and ADHD Coach Episode 

Episode Highlights:

• 00:00 Introduction and Personal Experience
• 03:29 Understanding Procrastination and Being Stuck
• 07:05 Differentiating Procrastination and Being Stuck
• 09:18 The Purpose of Procrastination and Being Stuck
• 11:27 The Power of Self-Talk and Reframing
• 13:37 Developing a Formula to Get Unstuck
• 16:51 Embracing Imperfection and Taking Action
• 17:28 Outro 

Resources Mentioned:

• Get your Free ADHD Action Plan
• Coaching Membership: Stuck to Started
• Read the blog version here: https://www.executivefunctioningfirst.com/podcast/001

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function and ADHD Coach 

Description: 

Ready to learn how to work with your brain & figure out exactly what’s keeping you stuck? Whether you have ADHD, identify as a perfectionist, or are just someone juggling a million tasks every day, the From Stuck to Started podcast is for you. Join executive function & ADHD coach, Sarah Lovell each Wednesday to build a toolbox of strategies that will help you do more than just tackle your to-do list. 

Resources Mentioned:

• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck 
• Coaching Membership: Stuck to Started

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Email: [email protected]
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual