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Getting from Stuck to Structured with The GOALDEN System: Kate Wade & Krissy Metzler
In this practical and energizing episode of Finding New Waters, B. Reeves sits down with Kate Wade and Krissy Metzler, co-founders of The GOALDEN System, to talk about what executive function really means—and why most of us were never taught how to manage time, goals, and emotions in a sustainable way.
Kate and Krissy break down the myths around productivity (“Just use a calendar!”), explain the brain science behind behavior change, and share their system for coaching individuals from overwhelmed to organized. Whether you’re neurodivergent, in recovery, juggling family and work, or just constantly feeling behind—this conversation offers validation, insight, and real strategies you can apply today.
⏱️ Timestamps:
00:00 – Intro and what executive function actually is
01:30 – Who The GOALDEN System helps (hint: it’s everyone)
04:00 – Behavior change vs. quick fixes
06:00 – The GOALDEN acronym and how their system works
10:00 – Neurodivergent brains and what they need
14:00 – Recovery, ADHD, and still feeling stuck
18:00 – Resistance to change and the path of least resistance
21:00 – Chaos is familiar, but doesn’t have to be permanent
24:00 – How long coaching takes and what it feels like
28:00 – Redefining success and building tools that last
36:00 – A favorite tip: externalizing your thoughts
39:00 – Cognitive flexibility and the truth about pivoting
40:00 – Final thoughts: celebrate your small wins
🧠 Key Topics Covered:
Executive function explained in real language
How behavior change really happens (hint: it’s not overnight)
Why neurodivergence is a strength when you know how to work with it
The GOALDEN system and how it adapts to you
How coaching supports recovery and emotional regulation
Replacing shame with self-awareness and strategy
💬 Powerful Quote:
“You deserve a good day. And we’re here to help you build one—your way.” – Kate Wade
👥 Guest Bios:
Kate Wade is an executive function coach with a background in marine science education and educational psychology. She brings brain-based strategies, humor, and deep compassion to every coaching relationship.
Krissy Metzler is a former English and special education teacher who specializes in behavior change and neurodivergent coaching. She’s also the brains behind The GOALDEN System’s newsletters and workshops.
Together, they co-founded The GOALDEN System—a coaching model that helps people manage time, reduce overwhelm, and feel better equipped to live the life they want.
📚 Resources:
Website: https://www.thegoaldensystem.com
Instagram: https://www.instagram.com/thegoaldensystem
LinkedIn: https://www.linkedin.com/company/thegoaldensystem
📱 Follow Us:
Instagram: https://www.instagram.com/newwatersrecovery
Facebook: https://www.facebook.com/newwatersrecovery
LinkedIn: https://www.linkedin.com/company/new-waters-recovery
TikTok: https://www.tiktok.com/@newwatersrecovery_nc
▶️ Watch & Listen:
Website: https://www.findingnewwaters.com
Spotify: https://open.spotify.com/show/4NOV2g85KExFWU5mTz5Gjw
Apple Podcasts: https://podcasts.apple.com/us/podcast/finding-new-waters/id1684075608
YouTube: https://www.youtube.com/channel/UCjfAIXtiOgy1XFcwAduXgXw
YouTube Music: https://music.youtube.com/playlist?list=PLuJOc6yLcjibGGAKgLYPCN47etJCY89mn
#ExecutiveFunction #TheGOALDENSystem #NeurodivergentSupport #FindingNewWatersPodcast #BehaviorChange #TimeManagementTools #MentalWellnessCoaching #RecoveryAndPlanning #ADHDSupport #KateWade #KrissyMetzler
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By Finding New WatersIn this practical and energizing episode of Finding New Waters, B. Reeves sits down with Kate Wade and Krissy Metzler, co-founders of The GOALDEN System, to talk about what executive function really means—and why most of us were never taught how to manage time, goals, and emotions in a sustainable way.
Kate and Krissy break down the myths around productivity (“Just use a calendar!”), explain the brain science behind behavior change, and share their system for coaching individuals from overwhelmed to organized. Whether you’re neurodivergent, in recovery, juggling family and work, or just constantly feeling behind—this conversation offers validation, insight, and real strategies you can apply today.
⏱️ Timestamps:
00:00 – Intro and what executive function actually is
01:30 – Who The GOALDEN System helps (hint: it’s everyone)
04:00 – Behavior change vs. quick fixes
06:00 – The GOALDEN acronym and how their system works
10:00 – Neurodivergent brains and what they need
14:00 – Recovery, ADHD, and still feeling stuck
18:00 – Resistance to change and the path of least resistance
21:00 – Chaos is familiar, but doesn’t have to be permanent
24:00 – How long coaching takes and what it feels like
28:00 – Redefining success and building tools that last
36:00 – A favorite tip: externalizing your thoughts
39:00 – Cognitive flexibility and the truth about pivoting
40:00 – Final thoughts: celebrate your small wins
🧠 Key Topics Covered:
Executive function explained in real language
How behavior change really happens (hint: it’s not overnight)
Why neurodivergence is a strength when you know how to work with it
The GOALDEN system and how it adapts to you
How coaching supports recovery and emotional regulation
Replacing shame with self-awareness and strategy
💬 Powerful Quote:
“You deserve a good day. And we’re here to help you build one—your way.” – Kate Wade
👥 Guest Bios:
Kate Wade is an executive function coach with a background in marine science education and educational psychology. She brings brain-based strategies, humor, and deep compassion to every coaching relationship.
Krissy Metzler is a former English and special education teacher who specializes in behavior change and neurodivergent coaching. She’s also the brains behind The GOALDEN System’s newsletters and workshops.
Together, they co-founded The GOALDEN System—a coaching model that helps people manage time, reduce overwhelm, and feel better equipped to live the life they want.
📚 Resources:
Website: https://www.thegoaldensystem.com
Instagram: https://www.instagram.com/thegoaldensystem
LinkedIn: https://www.linkedin.com/company/thegoaldensystem
📱 Follow Us:
Instagram: https://www.instagram.com/newwatersrecovery
Facebook: https://www.facebook.com/newwatersrecovery
LinkedIn: https://www.linkedin.com/company/new-waters-recovery
TikTok: https://www.tiktok.com/@newwatersrecovery_nc
▶️ Watch & Listen:
Website: https://www.findingnewwaters.com
Spotify: https://open.spotify.com/show/4NOV2g85KExFWU5mTz5Gjw
Apple Podcasts: https://podcasts.apple.com/us/podcast/finding-new-waters/id1684075608
YouTube: https://www.youtube.com/channel/UCjfAIXtiOgy1XFcwAduXgXw
YouTube Music: https://music.youtube.com/playlist?list=PLuJOc6yLcjibGGAKgLYPCN47etJCY89mn
#ExecutiveFunction #TheGOALDENSystem #NeurodivergentSupport #FindingNewWatersPodcast #BehaviorChange #TimeManagementTools #MentalWellnessCoaching #RecoveryAndPlanning #ADHDSupport #KateWade #KrissyMetzler