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

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:

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

Are you the kind of person who has a 2 p.m appointment and you can't do anything until that appointment happens? That’s waiting mode. In this episode, I dive into why it happens (hello, executive functioning!) and how it impacts your ability to stay productive. I share 6 practical strategies to help you break free from this frustrating pattern. 

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: https://www.executivefunctioningfirst.com/podcast/018

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Have you ever really wanted to start something but been paralyzed and overwhelmed? In this episode, I explore what it means to feel stuck and how it differs from procrastination. I walk you through a simple framework to help you take action, even when starting feels overwhelming. 

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 of this episode: https://www.executivefunctioningfirst.com/podcast/017

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

Got piles of laundry, mountains of dishes, and miles of mess? You’re not alone. Cleaning is a never-ending cycle. If you’ve ever felt guilt or frustration about keeping up with your home, this episode is for you. You’ll leave with a new way to think about chores, feel validated about the struggle, and have tools to help you take action in a way that feels good. 

Host: Sarah Lovell, Executive Function and ADHD Coach 

Episode Highlights: 

• 00:00 Understanding the Overwhelm of House Chores
• 05:33 Reframing Cleaning Expectations
• 10:48 Identity and Cleaning: Changing the Narrative
• 16:43 Strategies for Managing Cleaning Overwhelm
• 23:09 Tools and Techniques for Effective Cleaning
• 27:24 Community Support and Resources for Cleaning Challenges
• 31:01 Outro 

Resources Mentioned:

• Sign up for the FREE ADHD Action Plan Private Podcast
• Join the ADHD Coaching Membership: Stuck to Started
• Stuck to Started Episode 9: The Secret to Goals That Stick 
• Goblin Tools: An AI tool recommended for breaking down tasks into manageable steps.
• Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/016

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

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

I chatted with Sam Young, M.Ed, the  Head of School at Young Scholars Academy, about what it means to be “twice-exceptional,” the challenges neurodivergent students face, and how community and leaning into strengths builds confidence and sets students up for success. 

This is a great conversation for educators, parents, neurodivergent adults, and anyone who’s passionate about supporting unique learners. 

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% on all classes when you use my code YSALOVELL10

Connect with Sarah Lovell: 

• Sign up for the FREE ADHD Action Plan Private Podcast
• Join the ADHD Coaching Membership: Stuck to Started
• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst
• Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/015

Music by: AudioCoffee, Inspirational Background

This one is for overplanners who spend a ton of time and energy planning, but then don’t take action. Learn how to find the “Goldilocks effect” with planning—just the right amount to keep you moving forward. Whether you’re an over-planner or someone who consistently wings it, you’ll find actionable takeaways to strike a better balance and avoid getting stuck.

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 of this episode: https://www.executivefunctioningfirst.com/podcast/014

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Getting started on goals & taking action on new goals can be uncomfortable. I’m sharing a non-traditional way to think about setting goals as an executive function & ADHD coach.

What You'll Learn this episode:

• Why goal setting is really about navigating discomfort
• How perfectionism and all-or-nothing thinking keep you from taking action
• Why clarity (not pressure) helps you take action on goals when you're overwhelmed
• How to build flexibility, compassion, and credit-giving into your goals
• A mindset shift that makes returning to goals and taking action on goals easier and more sustainable

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 here: https://www.executivefunctioningfirst.com/podcast/013

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

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

This one is for my people-pleasers! Do you find it easier to advocate for others—your partner, your kids, or even your pets—than for yourself? You’re not alone. In this episode, I dive into the art of boundary setting, self-advocacy, and asking for help without guilt, especially for my fellow recovering people pleasers. I’ll share simple strategies to pause, prioritize, and protect your time and energy so you can show up for yourself and others in a healthier way.

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 here: https://www.executivefunctioningfirst.com/podcast/012

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

If you’ve ever struggled to feel motivated, whether it’s for the things you have to do or the things you want to do—this episode is for you. I’m sharing a realistic approach to increasing motivation that doesn’t rely on “just do it” energy or shame. We’ll explore how to take action even when motivation is low, while staying kind and patient with yourself.

What You’ll Learn in This Episode:

• Why motivation ebbs and flows and what factors really impact it (energy, mood, environment, season of life, and more).
• Practical strategies to boost intrinsic motivation
• How to navigate action when you aren’t motivated, including starting small, giving yourself credit, and adjusting your plans.
• Ways to set up your environment for success and use visual cues to make taking action easier.
• How to practice self-care, emotional awareness, and patience when motivation isn’t showing up the way you want.

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 of this episode here: https://www.executivefunctioningfirst.com/podcast/011

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

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

I don’t believe in “New Year, New You.” You’re already pretty great! But if you’re feeling inspired to set some goals, let’s talk about how to approach them in a way that feels sustainable and supportive—not overwhelming. Whether you’re someone who loves goal-setting or feels stressed just thinking about it, this episode is packed with practical tips to make your goals work for you—any time of year. I’ll share why I’ve moved away from traditional January goal-setting, how I’ve shifted my own self-talk around big goals, and why reflecting and adjusting your plans throughout the year makes all the difference. 

What you'll learn:

• Why reflecting before goal setting matters
• How identity-based goals work for ADHD brains
• What to do when excitement drops and the “honeymoon phase” of working on your goal ends
• How to build flexible systems that adjust to your season of life
• Ways to give yourself credit and build momentum on your goals

Resources Mentioned:

• Get your Free ADHD Action Plan
• Read the blog version of this episode here: https://www.executivefunctioningfirst.com/podcast/010

Connect with Sarah Lovell: 

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background