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

Do you ever end your day feeling like you didn’t get enough done, no matter how much you actually accomplished? 

In this episode, we’re diving into the reasons behind this all-too-common feeling, from impossible expectations to executive functioning challenges like time blindness and prioritization struggles. 

I share 5 practical strategies to help you shift your mindset, plan more effectively, and finally start giving yourself the credit you deserve.

What You’ll Learn:

• Why our brains focus on what we didn’t do rather than what we did
• How perfectionism and all-or-nothing thinking contribute to overwhelm
• 5 actionable strategies to help you reality-check your to-do list and feel more accomplished

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Blog Version of the Podcast
• Sign up for the FREE ADHD Action Plan Private Podcast

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

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:

• Sign up for the FREE ADHD Action Plan Private Podcast
• Read the blog version here: https://www.executivefunctioningfirst.com/podcast/027

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Perfectionism isn’t just about high standards; it’s about fear—fear of failure, fear of judgment, fear of not being good enough. I break down why our brains avoid discomfort and, more importantly, how we can retrain our thinking to push through. By the end of this episode, you’ll have actionable strategies to move past avoidance and take that first step—whether it’s asking for help, tackling a big project, or simply getting started.

✅ The hidden connection between perfectionism, ADHD, and procrastination

✅ Why avoiding discomfort keeps you stuck in task paralysis

✅ How to reframe discomfort as part of growth, not something to fear

✅ The difference between being stuck vs. procrastinating (and why it matters!)

✅ A mindset shift that makes starting tasks easier and less overwhelming

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck 
• Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/021

Connect with Sarah Lovell: 

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

Music by: AudioCoffee, Inspirational Background

If you’ve ever felt like you’re constantly playing catch-up or struggling to keep the plates spinning, this episode is packed with realistic, practical strategies to help you navigate overwhelm and move forward with more clarity and ease.I break down what overwhelm actually is, why it happens, and how it impacts ADHD and executive function. 

What You’ll Learn in This Episode:

✔️ How to identify different types of overwhelm (emotional, sensory, time-related, decision fatigue, etc.)

✔️ Why overwhelm impacts executive function and makes task-switching harder

✔️ The role of self-talk in managing stress and avoiding burnout

✔️ How to prioritize and decide what will have the most impact right now

✔️ A step-by-step process to check in with yourself and create a realistic plan

✔️ Why adjusting expectations and self-compassion are key to navigating overwhelm

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/019

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

This episode is for my overachievers—the ones who feel the pressure to do more, be more, and never slow down. If you’ve ever felt torn between “hustle harder” and “slow down for self-care,” you’re not alone. Today, I’m unpacking the all-or-nothing thinking that keeps so many stuck in ADHD overwhelm and showing you how to create space for both “productivity” and rest without burning out.

What you’ll learn in this episode:

• Why overachievers with ADHD often feel caught between “do more” and “do less” messaging
• How all-or-nothing thinking fuels ADHD overwhelm and leads to burnout
• 3 Simple reflection questions to help you notice what’s going well (and give yourself credit)
• A fresh way to think about balancing productivity and rest without the guilt
• Practical ways to avoid burnout while still getting things done

If you’ve ever felt like you’re doing too much and not enough at the same time, this conversation will help you find a gentler, more sustainable middle ground.

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Brick: Get 10% off and use your phone more intentionally 
• Get your Free ADHD Action Plan 
• Join the ADHD Coaching Membership: Stuck to Started
• Read the Blog here 

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

If you’ve ever been so overwhelmed that your brain either spins out at 10,000 miles an hour or completely shuts down, you’re not alone. In this episode, I’m sharing practical, compassionate ways to navigate overwhelm with ADHD—whether it’s caused by stress, anxiety, or even excitement—and how to use connection and conversation to find your way forward. We’ll talk about the link between ADHD and executive dysfunction, why overwhelm can feel so paralyzing, and how to manage ADHD overwhelm without burning yourself out.

What you’ll learn in this episode:

• How ADHD overwhelm can show up as either mental overdrive or complete shutdown.
• Why talking and processing out loud is one of my favorite tools for working through overwhelm.
• Simple reflection questions to help you break paralysis and regain a sense of control.
• How to decide who to talk to—and what kind of support you actually want—in moments of executive functioning and overwhelm.
• Gentle, realistic strategies for how to manage ADHD overwhelm in daily life.

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Get your Free ADHD Action Plan 
• Read the Blog here 

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Is your clever, quirky teen ready for advanced academics that actually ENGAGE rather than overwhelm?

This episode is a re-released interview with Sam Young, Head of School at Young Scholar’s Academy. Our conversation dives into what it means to be “twice-exceptional,” the different challenges neurodivergent students face, and how community and leaning into strengths builds confidence and sets students up for success. 

My friends over at Young Scholars Academy offer WASC-accredited AP/Adulting 101/Leadership courses specifically designed for gifted and twice-exceptional learners. Their approach combines rigorous content with a supportive, strength-based environment where neurodivergent students can truly thrive and make like-minded friends.

One mom said, “You changed my son’s life. He’s in college now, thanks to the skills and confidence YSA gave him.” 

Courses begin August 25th! Don’t miss out on your chance to enroll today! 

⭐BONUS: Promo code for Young Scholars Academy - Save 10% with code: YSALOVELL10

  https://youngscholarsacademy.org/courses/fall-college-prep-2025-2026 

Connect with Sam Young & Learn more about Young Scholars Academy

• Website: https://youngscholarsacademy.org/  
• Facebook: Young Scholars Academy 
• Instagram: @youngscholarsacademy 
• BONUS: Podcast Listeners Save 10% when you use my code YSALOVELL10

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

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Have you ever told yourself, “I just need to send that email”—and then… not done it for days (or weeks)? In this conversation with fellow coach Amy Voros, we unpack the phrase “I just need to”—why it feels so small but can actually signal something much bigger going on beneath the surface. From emotional overwhelm to unclear next steps, we talk about how getting stuck happens and what to do about it.

What you’ll learn in this episode:

• Why “I just need to…” can be a red flag for hidden barriers
• How lack of clarity (even when you think you're clear) leads to inaction
• The emotional weight of putting things off and how it builds over time
• What it means to be “consistently inconsistent” with ADHD
• Micro-steps and mindset shifts that can help you get unstuck

About Amy Voros: 

Amy Voros is a PCC-level Certified Professional Coach who specializes in supporting divergent thinkers, especially those who are Gifted or have ADHD. As someone with ADHD herself, she understands the challenges of unfinished projects, procrastination, and the overwhelm of managing everyday life. Amy is a member of the ADHD Coaches Organization (ACO) and CHADD, a certified Tiny Habits® coach, and a Sanity School® trainer through Impact ADHD. She holds a BA in Business Administration and brings warmth, insight, and real-life experience to every coaching session.

Connect with Amy:

Website: https://www.creativecatapultcoach.com/

Instagram: https://www.instagram.com/creativecatapultcoach/

Facebook: https://www.facebook.com/CreativeCatapultCoaching/

Podcast: Ctl + Alt + Think: Conversations with Neurodivergent Minds Podcast

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Resources Mentioned:

• Get your Free ADHD Action Plan 

Music by: AudioCoffee, Inspirational Background

When you're staring down a mile-long to-do list and feeling frozen, you're not alone. In this episode, I’m diving into what happens when ADHD overwhelm, executive dysfunction, and unrealistic expectations collide and what to do about it. You’ll learn how to break free from the spiral of paralysis, avoidance, and guilt, and start making progress in a way that feels doable.

What you’ll learn in this episode:

• Why finishing your entire to-do list isn’t the goal (and what to focus on instead)
• How to shift your self-talk to stop blaming yourself for ADHD and executive dysfunction
• Practical tools to manage ADHD overwhelm and ADHD paralysis
• How to break big tasks down into realistic, actionable steps

Resources Mentioned:

• Stop doomscrolling: Brick -get 10% off when you purchase with this link!
• Get your Free ADHD Action Plan 
• Read the Blog here 

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function & ADHD Coach

Life is joyful, stressful, chaotic, and never seems to slow down. Between the laundry, emails, deadlines, and all the things you want to make time for (like rest, hobbies, or time with your people), it’s no wonder your brain feels maxed out. In this episode, I’m diving into the messy reality of overwhelm, why it shows up, how it snowballs, and what you can do when it feels like too much.

I’ll share gentle mindset shifts, questions to reflect on, and real-life examples (including my own) to help you process your overwhelm with a little more self-compassion.

What You’ll Learn in This Episode:

• Why overwhelm hits differently when you have ADHD or executive functioning challenges
• The “something goes up, something has to go down” mindset shift
• How to spot (and stop) the habit of comparing yourself to a past version of you
• Questions to ask when you're in survival mode and need to re-center
• Reframes and reminders to support yourself when overwhelm takes over

Resources Mentioned:

• Get your Free ADHD Action Plan 
• Read the Blog here 

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function & ADHD Coach