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

Have you ever tried to take the most efficient route… only to end up creating more work for yourself? In this episode, I’m sharing a very real (and very soggy) story about how my attempt to save time ended with me falling into a lake. We’ll talk about why your brain chases efficiency, how it can actually drain your executive functioning, and how to create systems that help both current and future you.

What you’ll learn in this episode:

• Why chasing efficiency can backfire (especially with ADHD)
• The difference between actual efficiency and avoiding discomfort
• 5  reflection questions to ask before taking a “shortcut”
• How to be more efficient with time without overwhelming yourself

Whether you're folding laundry, writing emails, or building a business, this episode will help you work more efficiently with ADHD by prioritizing sustainability over speed.

Resources Mentioned:

• Free Private Podcast: The ADHD Action Plan 
• Join the ADHD Coaching Membership: Stuck to Started
• Read the blog version here 

Connect with Sarah Lovell, Executive Function & ADHD Coach: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Feeling stuck because you don’t know where to start? You’re not alone—and it’s not a motivation problem. In this episode, I’m diving into why uncertainty often leads to inaction (especially for ADHD brains that experience analysis paralysis) and sharing simple, ADHD-friendly executive functioning strategies to help you move forward when everything feels foggy or overwhelming.

What you’ll learn in this episode:

• Why uncertainty leads to ADHD paralysis and procrastination
• How to take action when you feel stuck, overwhelmed, or unclear
• How executive functioning challenges make getting started harder (especially when there is uncertainty) 
• 3 actionable strategies to navigate analysis paralysis, create clarity, and build momentum
• How to figure out what “done” actually looks like—so you can work backward

If tasks keep getting pushed off your to-do list because they feel too big or unclear, this episode is for you.

Resources Mentioned:

• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck 
• Join the ADHD Coaching Membership: Stuck to Started
• Read the blog version here 

Connect with Sarah Lovell, Executive Function & ADHD Coach: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Have you ever gone all in on a hobby—bought the supplies, binge-watched the YouTube tutorials, told everyone you’re now a “crochet person”—only to abandon it three weeks later? In this episode, we’re talking about the life cycle of hobbies, the joy of jumping between passions, and how to be consistent with fun.

This is not about forcing yourself to stick with a hobby out of guilt. It’s about redefining what consistency means for your brain and allowing your joy to evolve over time—without shame.

What you’ll learn in this episode:

• How to be consistent with ADHD without losing the fun
• Why abandoning a hobby doesn’t mean you’re flaky or lazy
• How to be consistent with habits that bring you joy
• A coaching framework to help you reconnect with (or release) hobbies
• Why changing interests is not a problem—it’s part of how your brain works

Resources Mentioned:

• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck 
• Join the ADHD Coaching Membership: Stuck to Started
• Read the blog version here 

Connect with Sarah Lovell, Executive Function & ADHD Coach: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Ever find a planner, app, or routine that felt life-changing—only to abandon it a few weeks later? You’re not alone, and you’re not doing it wrong. In this episode, I’m diving into why your systems, habits, and routines sometimes fall apart (especially if your brain craves novelty), and how to shift instead of scrap what was once working.

What you’ll learn in this episode:

• Why systems often stop working—and why that’s normal
• How to be consistent with ADHD without sticking to one system
• Ways to refresh or return to a habit, routine, or tool that used to help
• What “pink flags” are and how to spot them before burnout
• How to be consistent with systems by letting them evolve

Resources Mentioned:

• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck 
• Join the ADHD Coaching Membership: Stuck to Started
• 
  
• Read the blog version here 

Connect with Sarah Lovell, Executive Function & ADHD Coach: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

“How can I be more consistent?” If you’ve asked yourself that question lately, you’re not alone. As an executive function and ADHD coach, I hear this all the time. But here’s the twist: today’s episode is all about why it's okay not to be 100% consistent and how redefining consistency can actually help you stick with your habits, routines, and systems more sustainably.

What you’ll learn in this episode:

• Why being consistent all the time isn’t realistic—especially with ADHD
• A more flexible, ADHD-friendly definition of consistency
• The surprising role self-talk and perfectionism play in your consistency struggles
• Three mindset shifts to help you come back to habits, routines, and systems (without shame)
• Alternative words to use when “consistency” feels rigid or overwhelming

Whether you're trying to figure out how to be consistent with ADHD, how to be consistent with habits, or how to be consistent with routines and systems, this episode gives you permission to do it your way—messy, imperfect, and full of variety.

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Get your Free ADHD Action Plan 
• Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Ever look at a wide-open day on your calendar and think, “This should be great!”—only to feel stuck, scattered, or totally overwhelmed once it arrives? In this episode, I’m sharing real-life ADHD-friendly time management strategies to plan unstructured time so you can stop spinning your wheels and start using large chunks of free time in ways that feel both productive and satisfying. Whether you're a college student, entrepreneur, or just tired of doom-scrolling, this episode is for you.

What You’ll Learn in This Episode:

• Why having large chunks of free time can actually make it harder to get things done
• How to plan unstructured time without over-scheduling yourself
• Time management strategies to plan unstructured time in a flexible, ADHD-friendly way
• How to create anchor points and “light structure” to support productivity
• Easy ways to use free time more productively without burning out

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Get your Free ADHD Action Plan 
• Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

If the word “routine” makes you cringe but you still want your mornings to feel better, this episode is for you. I’m diving into how to create ADHD-friendly morning rhythms that actually fit your life.  Whether you love mornings, dread them, or are just trying to get out the door with less chaos, we’re talking about real-world strategies that make mornings work for you.

• Why most routines don’t stick (and how to make yours different)
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• How to create a morning routine that works for you
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• How to shift your routine to something that feels better
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• How to build flexible morning rhythms that fit your busy life
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• My “menu method” to give your mornings structure and choice

If this episode hits home and you want more hands-on support, I’m leading a live workshop on June 25th inside my coaching membership, Stuck to Started. We’ll be creating custom, realistic routines with a blend of structure and flexibility.

Resources Mentioned:

• Join the ADHD Coaching Membership: Stuck to Started to attend the June 25th Workshop: “Creating Morning & Evening Routines that Fit Your Real Life” 
• 
  
• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck 

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function & ADHD Coach

If you love winding conversations, you’re going to love this chat with Meg Duke. We talk about navigating business, burnout, and the art of doing things differently. It’s full of honest reflections, practical strategies, and a shared appreciation for doing things your way—even if that means letting go of hustle culture and embracing imperfect action.

In this episode, we talk about:

• The difference between therapy & coaching for ADHD– the benefits of therapy & coaching for ADHD & how to find the right support for you 
• Letting go of productivity guilt – Why rest is essential for creative minds and how embracing your natural rhythms can actually help you get more done.
• Creating systems that work for your brain – How trial-and-error, playful experimentation, and curiosity can lead to sustainable routines.
• The connection between burnout and executive function challenges – What burnout really looks like for ADHDers and how to recognize the warning signs early.
• Navigating the emotional side of task initiation – Why starting is often the hardest part, and how mindset shifts and tiny steps can break the paralysis.
• Permission to do things differently – How rejecting hustle culture, embracing your own pace, and leaning into your strengths can be the key to consistency.

About the guest Meg Duke: 

Meg Duke, LCSW-S, ADHD-CCSP, LCDC (she/her), is a compassionate mental health professional specializing in neurodivergence and perinatal mental health. As the owner of Amplify Wellness Mental Health & Coaching, she provides tailored support to enhance focus, balance, and overall well-being through mindfulness, humor, and a nonjudgmental approach. Meg also hosts The Perinatal Podcast, exploring ADHD, mental wellness, and personal growth, and leads workshops on the intersection of ADHD and perinatal experiences. Outside of her work, she enjoys crafting, sewing, rock climbing, and karaoke while fostering inclusivity and authenticity in all she does.

Connect with Meg Duke: 

• The free Navigating ADHD Mini Workbook: https://subscribepage.io/ADHDMiniWorkbook
• The Perinatal Podcast: https://podcasts.apple.com/us/podcast/the-perinatal-podcast/id1590957531
• Instagram: https://www.instagram.com/amplifywellnesswithmeg/
• Website: https://megdukelcsw.com/

About the host Sarah Lovell: 

Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains—not against them. With 11 years of experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good doing it.

Resources Mentioned:

• Sign up for the FREE ADHD Action Plan Private Podcast
• Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

In this episode I chat with Viven Renee Benben, founder of Excalibur Coaching. We go deep on task switching, system fatigue, communication challenges, and how to work with your brain instead of against it. Whether you’re team “train brain” or “car brain,” you’ll leave this episode with new metaphors, real-life strategies, and a whole lot of self-compassion.

WHAT YOU’LL LEARN IN THIS EPISODE

• Why communication challenges can be tied to executive functioning
• Why task switching is so hard & strategies to help you task switch
• Why your systems “expire” what to do if systems that used to work for you aren’t working anymore
• Our favorite brain metaphors to help you understand your own brain wiring
• Why “eating the frog” isn’t for everyone & strategies to help you start tasks that work for your brain 

About the guest Viven Renee Benben: 

Vivien is the founder of Excalibur Coaching which is currently partnered with a major Fortune 500 tech company and provides neurodiversity coaching to their employees. Vivien's coaching specialties focus on career, life, and communication for adults with ADHD, Autism, Learning disabilities. With a degree in anthropology, and a certificate in ADHD life coaching, Vivien helps her clients learn, grow and thrive. Outside of coaching, Vivien enjoys time with her Irish Setter mix, singing karaoke, and exploring new crafts for her hobby graveyard.

Connect with Vivien: 

Excalibur Coaching: https://excaliburcoaching.com/

About the host Sarah Lovell: 

Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains—not against them. With 11 years of experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good doing it.

Resources Mentioned:

• Sign up for the FREE ADHD Action Plan Private Podcast
• Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I’m so excited to introduce you to my friend and special guest, Rita Sweeney, an Ayurvedic health counselor. In this episode, Rita shares how Ayurveda helped her heal chronic health issues, and how it can support your energy, focus, and daily rhythms.

We talk about what Ayurveda actually is, how it’s way more intuitive (and realistic!) than you might think, and how to integrate simple, sensory-supportive practices into your day—without overhauling your life.

WHAT YOU’LL LEARN IN THIS EPISODE

• What Ayurveda is and how it differs from Western approaches to wellness
• How your digestion (yes, even mental digestion) impacts energy and focus
• Simple Ayurvedic daily habits that support focus
• How to use sensory care to feel more grounded and less scattered
• Why small shifts in self-care can lead to big long-term change

About the guest Rita Sweeney: 

Rita Sweeney is a certified Ayurvedic Health Counselor, Ayurvedic teacher, and reiki practitioner. She offers 1:1 wellness counseling, community-focused workshops, and bi-annual seasonal cleanses to support clients to improve digestion, optimize energy levels, and find mental clarity. Rita uses this time-tested system of medicine to help clients draw connections between symptoms, understand their mind-body from different perspectives, and feel empowered with practical tools to support nourishment. Rita is currently in an apprenticeship to continue her studies in herbalism and women's health, with the goal of supporting her clients more deeply in balancing menstrual cycles and optimizing fertility. 

Connect with Rita: 

Website: https://www.rhythmiclivingayurveda.com/

Instagram: @rita.rhythmic.living.ayurveda 

Blog Post about Doshas: https://www.rhythmiclivingayurveda.com/blog/understanding-ayurvedic-basics-the-three-doshas 

About the host Sarah Lovell: 

Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains—not against them. With 11 years of experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good doing it.

Resources Mentioned:

• Sign up for the FREE ADHD Action Plan Private Podcast
• Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background