In this episode, Jenna Free shares her insights on ADHD, highlighting the importance of nervous system regulation, the role of mindset, and practical tools for managing symptoms. Whether you're diagnosed or self-diagnosed, this conversation offers compassionate, science-based guidance to help you find balance, increase productivity, and enjoy life more fully.

Chapters

00:00 - Introduction to Jenna Free and the focus on ADHD and nervous system regulation

02:19 - Differentiating ADHD from anxiety and overwhelm

02:36 - Brain differences in ADHD and retraining the brain

03:16 - How a neurodivergent brain navigates a neurotypical world

04:17 - The relationship between dysregulation, fight or flight, and ADHD symptoms

05:10 - Personal experiences with regulation work and ADHD paralysis

06:44 - Medication use and regulation work as complementary strategies

08:52 - How dysregulation affects focus, attention, and energy

10:19 - Heart coherence and emotional regulation strategies

11:14 - Living in potential versus reality and grounding exercises

13:15 - The impact of thoughts, beliefs, and regulation on neurodivergent brains

14:20 - External stress, capitalism, and regulating inside regardless of external circumstances

15:37 - Parenting with regulation, handling stress at home, and modeling calm

16:42 - Genetic predisposition and family influence on ADHD

18:38 - Tools for nervous system regulation: physical, mental, and behavioral approaches

20:57 - Recognizing signs of dysregulation and how to interrupt rushing and hyperactivity

22:10 - City life, stress, and the importance of body awareness

23:16 - Managing black-and-white thinking and cultivating nuanced, flexible perspectives

24:51 - The connection between regulation, intuitive heart-led decision making, and psychological flexibility

27:09 - Swinging between extremes and creating sustainable momentum

28:25 - How regulation improves parenting, energy, and capacity for joy

30:33 - Addressing childhood ADHD and parenting strategies to create calm

33:00 - Handling late arrivals calmly, modeling non-judgmental behavior

35:23 - Moving past judgment through neutral thinking strategies

36:18 - The role of perception and interpretation in regulation work

37:37 - Benefits of regulation for productivity, peace, and overall life enjoyment

38:55 - Overcoming guilt and shame as barriers to regulation and growth

39:49 - The internal tug-of-war in regulation and patience through the process

41:37 - Timeframes: immediate relief and long-term growth

42:53 - Jenna's book, "The Simple Guide to ADHD Regulation," and resources for further learning

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Jenna Free Resources:

Book: The Simple Guide To ADHD Regulation: The Secret to Finding Balance, Getting Things Done, and Enjoying Your Life

Website: adhdwithjennafree.com

TikTok: @adhdwithjennafree

Instagram: @adhdwithjennafree

Podcast: ADHD with Jenna Free

Bio: Jenna Free is a counselor (CCC) for ADHD with ADHD. She specializes in working with the ADHD brain to get it out of fight-or-flight and into working its best, while honoring neurodivergence and all of our uniqueness. She has a focus on helping people with ADHD live a more enjoyable while also being more productive.

Diagnosed with ADHD at 32 while raising two kids and earning her master’s degree, Jenna hit a breaking point when her usual coping mechanisms stopped working. Moving between extreme highs and debilitating lows, she discovered that ADHD itself wasn’t the biggest burden, but living in survival mode was. After hundreds of hours working with ADHD clients, Jenna realized they were all stuck in the same dysregulation cycle. The ADHD Regulation Method she developed now guides both her personal life and her clinical work.

Jenna lives in Calgary, Alberta, with her husband and two sons. When she isn’t working with ADHDers, you can find her exploring some random new hobby—right now these include acting, tennis, and yoga.

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