Podcast
From Stuck to Started: Executive Function & ADHD Coaching to Take Action
Hosted by Sarah Lovell - Executive Function & ADHD Coach · EN
Welcome to From Stuck to Started, the podcast for ambitious ADHDers, perfectionists, and over-thinkers who are ready to achieve their goals without burning out.
Join your host, Sarah Lovell, an executive function and ADHD coach, as she shares strategies to help you understand your brain, break down big tasks, and build systems that work for you.
Each episode is packed with actionable tips and real-life inspiration to help you tackle hard things and make progress that feels good.
39episodes
Episodes
Newest firstAll episodes
084: 9 Mindset Shifts an Executive Function Coach Can Help You Make
3w ago00:24:33Tap to summarizeWant to Explore if Executive Function Coaching is Right for you? Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callIf you've ever wondered whether other people struggle with the same things you do: getting started on tasks, keeping up with laundry, remembering what you said you'd do in that meeting last week — this episode is for you. As an executive function coach, I'm sharing the nine most common reasons people reach out to work with me, based on patterns I've seen in over a decade of coaching and 200+ applications. What you'll learn in this episode:Why it feels impossible to get started on tasks (even ones you're excited about) — and what's really going on underneath that stuck feelingWhy relying on urgency and deadlines to get things done can be a strength and a burnout trapHow an executive function coach helps you stop forcing yourself to use productivity systems that were never built for your brain in the first placeWhy self-care requires executive functioning — and why executive functioning requires self-care (it's a two-way street)How executive function challenges quietly show up in your relationships with partners, friends, coworkers, and kidsWhy "I should have gotten more done" is a self-talk problem as much as a productivity oneConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstResources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan
Transcribe →083: 4 Mindset Shifts to Feel Less Guilty about Unfinished Tasks from an Executive Function Coach
Jul 800:19:21Tap to summarize"I didn’t get as much done as I wanted to." If you've said this to yourself more times than you can count, you're not alone. It's one of the most common things I hear from my executive function coaching clients.What You'll Learn in This Episode:Why your brain fixates on unfinished tasks (and what "open loops" have to do with it)How all-or-nothing thinking convinces you that nothing you did today countsWhy comparing yourself to your past self or to other people can quietly sabotage your executive functioningHow to adjust your expectations to fit your actual capacityThe mindset shift that ties it all together and helps you give yourself credit, even on the hard daysConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callResources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan
Transcribe →082: 6 Reasons Delegating Feels Impossible with ADHD (And How to Make It Easier)
Jul 100:26:11Tap to summarizeDelegating sounds simple; just hand something off and check it off your list, right? But if you have ADHD, executive functioning challenges, or a touch of perfectionism, it’s rarely that straightforward. In this episode, I’m breaking down why delegating can feel so complicated, sharing a few real-life examples, and giving you practical strategies to make it a little easier. What you’ll learn in this episode:Why delegating requires all of your executive functioning skillsThe most common reasons it’s hard to delegate — from time blindness to people-pleasingHow to separate planning from action so you can actually pass things offSimple check-in questions to help you decide what’s worth keeping and what to delegateHow to reframe delegation as an act of trust, not controlResources Mentioned:Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to StartedRead the Blog here Other Episodes You Might Enjoy: Episode 45: How to stop being a people pleaser: 5 traps to watch out forEpisode 46: Why Asking for Help Feels So Hard (and How to Make It Easier)Episode 47: Why “Just Ask for Help” Isn’t Actually That Simple (& how to practice asking for help)Host: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
Transcribe →081: 3 Mindset Shifts to Manage Overwhelm: How to Be Kinder to Your ADHD Brain When Life Won't Slow Down
Jun 2400:28:46Tap to summarizeLife 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 challengesThe “something goes up, something has to go down” mindset shiftHow to spot (and stop) the habit of comparing yourself to a past version of youQuestions to ask when you're in survival mode and need to re-centerReframes and reminders to support yourself when overwhelm takes overConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callResources: Stop Doomscrolling & autopiloting to your phone with 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 FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundHost: Sarah Lovell, Executive Function & ADHD Coach
Transcribe →080: The Efficiency Trap: How Chasing Shortcuts Drains Your Executive Function + 5 Questions to Break the Cycle
Jun 1700:24:39Tap to summarizeHave 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 discomfort5 reflection questions to ask before taking a “shortcut”How to be more efficient with time without overwhelming yourselfWhether 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.Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callResources Mentioned:Free Private Podcast: The ADHD Action Plan Read the blog version here Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Music by: AudioCoffee, Inspirational Background
Transcribe →079: Stop Beating Yourself Up for Being Inconsistent: How to Restart Without Starting Over
Jun 1000:27:46Tap to summarize“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 ADHDA more flexible, ADHD-friendly definition of consistencyThe surprising role self-talk and perfectionism play in your consistency strugglesThree mindset shifts to help you come back to habits, routines, and systems (without shame)Alternative words to use when “consistency” feels rigid or overwhelmingWhether 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 CoachConnect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery callResources: Get your Free ADHD Action Plan Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Music by: AudioCoffee, Inspirational Background
Transcribe →078: Too Overwhelmed to Start? Body Doubling Is the Simple Executive Function Tool You're Missing
Jun 300:24:36Tap to summarizeWhat is body doubling and why does it work so well for ADHD brains? In this episode, I'm breaking down one of my favorite (and most underrated) executive function strategies: body doubling. Whether you've been doing it your whole life without a name for it, or you've never heard of it before, this episode will help you understand why it works and give you a whole menu of ways to try it.What you'll learn in this episode:What body doubling actually is (and why it's not just "going to a coffee shop to work")The science-backed reasons it helps with task initiation and focus especially for ADHD and neurodivergent brainsCreative ways to body double and how to find the type of body doubling that fits your brain, your life, and your social batteryHow body doubling connects to Parkinson's Law and why it helps you stop dragging tasks outHow Body Doubling Platforms like Flown can help you with task initiation, sustained focus, and navigating overwhelm Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call
Transcribe →077: Why You Wait Until the Last Minute to Get Started: ADHD-Friendly Strategies for Getting Started Earlier
May 2700:25:06Tap to summarizeWhy Do I Always Wait Until the Last Minute? (And What to Actually Do About It)If you've ever found yourself scrambling to finish something right before the deadline — telling yourself next time will be different — this episode is for you. I'm digging into why your brain is wired to lean on urgency as a motivator, and I want you to walk away feeling understood.In this episode, you'll learn:Why waiting until the last minute isn't a character flaw or a moral failing — it's actually how many ADHD and neurodivergent brains are wired to functionWhat Parkinson's Law is and how noticing & naming it can help you get started soonerHow to create "healthy urgency" through sprints and anchor points so you're not always crunching at the finish lineWhy "someday goals" are often the hardest to start and what to do when there's no real deadline pushing youSometimes waiting until the last minute to get started can actually be the best strategy (and how to do it in a way that is supportive!)Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call
Transcribe →076: ADHD Motivation: 5 Simple Strategies to Get Started on Tasks (without relying just on Urgency)
May 2000:23:25Tap to summarizeIf you've ever stared at your to-do list knowing exactly what needs to get done and still couldn't make yourself start this episode is for you. I'm breaking down why motivation works differently for ADHD and neurodivergent brains, and sharing a simple 5-part framework called PINCH (designed by Dr. William Dodson) that helps you create your own motivation, even when you don’t have a deadline approaching! In this episode, you'll learn:Why waiting for motivation to "kick in" isn't a personal failing it's actually how your ADHD brain is wiredThe difference between an interest-based nervous system (ADHD or neurodivergent) and an importance-based nervous system (neurotypical) The PINCH method: 5 practical ways to add a little dopamine to the tasks you've been avoidingSimple, creative ways to make boring, repetitive tasks feel less painful (yes, even laundry and emails!)PINCH: Play/Passion, Interest, Novelty, Challenge, Hurry/Urgency Resources: Stop Doomscrolling & autopiloting to your phone with Brick -get 10% off when you purchase with this link! Get your Free ADHD Action Plan Connect with Sarah Lovell: Website: Executive Functioning FirstInstagram: @executivefunctioningfirstApply for 1:1 coaching
Transcribe →075: The 4 Menstrual Cycle Phases: An Ayurvedic Guide to How Your Cycle Affects Your Mood, Energy, and Focus with Ayurvedic Health Counselor Rita Sweeney
May 1300:44:28Tap to summarizeThis is such an important conversation that everyone needs to hear. I'm talking with Ayurvedic practitioner Rita Sweeney about something I wish I'd learned way earlier: the four phases of the menstrual cycle and how they affect your energy, mood, focus, and productivity. In this episode, you'll learn:The four phases of the menstrual cycle (spring, summer, fall, winter) and what's actually happening in your body and brain during each oneWhy comparing yourself to your "spring phase" self the rest of the month is setting you up to feel like you're failing and how to shift that expectationHow tracking your cycle doesn't have to be complicated (Rita breaks it into three simple phases so you're not trying to do everything at once)What "rest" actually looks like during your menstrual phase and why it can change how you feel going into your next cycleHow to start using this information to plan your work, social calendar, and self-care in a way that actually works with your bodyListen to Rita’s First Interview: Episode 30: Ayurveda for Beginners: Self-Care Rituals That Actually Fit Your Busy Life with Rita SweeneyAbout Rita Sweeney & Connect with her: Rita Sweeney is a certified Ayurvedic Health Counselor specializing in digestion and menstrual imbalances. She offers workshops in person in northern VT and 1:1 health coaching virtually. Website: https://www.rhythmiclivingayurveda.com/ Instagram: @rita.rhythmic.living.ayurveda Listen to Ayurveda for Women’s Health Podcast:https://ayurvedaforwomenshealth.riverside.com/Get your Free Menstrual Cycle Tracking Guidebook: https://www.rhythmiclivingayurveda.com/free-cycle-tracking-guideHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Get your Free ADHD Action Plan Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational BackgroundI use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.
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