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.
41episodes
Episodes
Newest firstAll episodes
066: Simple Systems for ADHD: Reduce Overwhelm and Create Systems That Actually Work
Mar 1100:23:55Tap to summarizeI’m kicking off a new series all about creating simple systems for ADHD brains. If you’ve ever tried to start a new routine, productivity tool, or planning system and it didn’t work for you - it probably wasn’t the right system for you (and that’s okay!). I’ll walk you through how to rethink systems, why the wrong systems create frustration for ADHD and neurodivergent brains, and how to start experimenting with simple, flexible systems that support your executive functioning. What you’ll learn in this episode:Why you already have systems in your life—even if you feel like you don’tHow the wrong systems (not your brain) often cause ADHD overwhelm and frustrationA simple way to think about executive function systems in everyday lifeWhy ADHD brains need a balance of structure and flexibility to make systems sustainableReflection questions to help you identify systems that are working—and where you might want to experiment with something newResources: 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: @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.Mentioned in this episode:Spots Open: 1-on-1 Executive Function CoachingReady to finally build systems that fit your brain, your work, and your life? A few one-on-one executive function coaching spots are now open — head to executivefunctioningfirst.com/coaching to learn more and apply for a free discovery call.Coaching
Transcribe →065: What to do when you feel like you’re “wasting time:” When overwhelm, analysis paralysis, decision fatigue keep you stuck
Mar 400:25:00Tap to summarizeDo you ever feel stuck in that in-between where you’re not getting anything done—but you’re not actually resting either? I call this limbo, and it’s often driven by overthinking, decision fatigue, and overwhelm. In this episode, I walk you through why this happens and how to gently get yourself out of that stuck state without adding more pressure.What you’ll learn in this episode:What “limbo” actually is (and how to recognize it in your daily life)How overthinking, decision fatigue, and overwhelm keep you stuck and feeling like you’re “wasting time”The most common reasons you end up in limbo (including lack of structure and unclear plans)A simple check-in question to help you decide between rest vs. actionHow to take the smallest, most realistic step forward to build momentum without burnoutResources: 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: @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.Mentioned in this episode:Spots Open: 1-on-1 Executive Function CoachingReady to finally build systems that fit your brain, your work, and your life? A few one-on-one executive function coaching spots are now open — head to executivefunctioningfirst.com/coaching to learn more and apply for a free discovery call.Coaching
Transcribe →064: You’re Not Alone with ADHD Overwhelm: Feeling seen, understood, and supported with ADHD Weasel
Feb 2500:35:38Tap to summarizeADHD overwhelm can feel incredibly isolating—like everyone else has life figured out and you’re the only one struggling to keep up. In this episode, I’m joined by Ammaar Khan and Esteban Perez from ADHD Weasel for a thoughtful conversation about why ADHD overwhelm feels so heavy, why validation matters so much, and how feeling truly understood can change everything.We talk about the power of community and gentle strategies that actually work in real life. If you’ve ever thought “is it just me?”—this conversation is for you.What you’ll learn in this episode:Why ADHD overwhelm often comes with shame and a sense of feeling aloneHow feeling seen and understood can reduce ADHD overwhelm before any strategy is appliedWhy validation is a crucial (and often missing) part of ADHD supportHow ADHD Weasel helps adults with ADHD move from overwhelm to clarity with actionable strategiesA gentler way to navigate ADHD overwhelm without trying to overhaul your entire lifeAbout ADHD Weasel: The ADHD Weasel is a newsletter for adults who spent decades thinking they were broken. Started by two ADHDers, Ammaar Khan and Esteban Perez, ADHD Weasel delivers validation and helpful strategies to over 19,000 subscribers. With signature "Apply It" worksheets that turn insight into action, The ADHD Weasel bridges the gap between clinical diagnosis and daily life. Subscribe today at www.adhdweasel.com/subscribeConnect with ADHD Weasel: Website: https://www.adhdweasel.com/Threads: @theadhdweaselHost: 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.Mentioned in this episode:Spots Open: 1-on-1 Executive Function CoachingReady to finally build systems that fit your brain, your work, and your life? A few one-on-one executive function coaching spots are now open — head to executivefunctioningfirst.com/coaching to learn more and apply for a free discovery call.Coaching
Transcribe →063: How Women Business Owners with ADHD Can Save 10+ Hours Per Week (Without Working Harder)
Feb 1800:24:48Tap to summarizeLearn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners - We Start March 2nd, 2026! Don’t wait for the “perfect time” to apply! Have you ever finished a full workday feeling busy but wondering where your time actually went? In this episode, I’m breaking down the hidden ways women business owners — especially those with ADHD or overwhelmed brains — lose hours every week, and why it’s not a willpower or discipline problem. If you want more ease, energy, and realistic time management for women business owners, this episode will help you start seeing your time differently.What You’ll Learn in This EpisodeThe 5 most common “time leaks” impacting time management for women business ownersWhy decision fatigue, perfectionism, and overthinking quietly drain your time and energyHow ADHD brains experience task switching and why it can cost you hours each weekHow to create realistic, brain-friendly systems that actually work for a women business owner lifestyleSimple ways to start reclaiming time without working harder or pushing yourself toward burnoutHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Apply for Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners 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.Mentioned in this episode:Spots Open: 1-on-1 Executive Function CoachingReady to finally build systems that fit your brain, your work, and your life? A few one-on-one executive function coaching spots are now open — head to executivefunctioningfirst.com/coaching to learn more and apply for a free discovery call.Coaching
Transcribe →062: Overwhelmed and Waiting for the “Perfect Time” To Start? A Better Way for Women Entrepreneurs to Take Action in Your Business
Feb 1100:21:12Tap to summarizeLearn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners - We Start March 2nd, 2026! Don’t wait for the “perfect time” to apply! If you’re a woman business owner with ADHD who feels stuck, overwhelmed, or caught in procrastination, this episode is for you. I’m breaking down why so many women entrepreneurs wait for the “perfect time” to take action and why it’s rarely just perfectionism. We’ll talk about executive functioning, burnout, and how to move forward in a way that actually feels supportive and sustainable in your business.What You’ll Learn in This Episode Why women business owners with ADHD procrastinate—even when they’re motivated and excitedHow self-talk, fear of failure or success, and past burnout keep you stuckThe executive functioning challenges (like time blindness and prioritizing) that make starting feel so hardWhy “someday goals” are especially tricky for ADHD entrepreneursPractical strategies to take aligned action in your business without burning outHost: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Apply for Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners 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.
Transcribe →061: How Women Business Owners Can Stop Procrastinating and Get Unstuck: A 3-Step ADHD-Friendly Process to Take Action
Feb 400:22:50Tap to summarizeLearn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business OwnersDo you have something in your business that you want to do, but you just can’t get yourself to start? It keeps popping into your head — “I should do that thing” — and yet you feel completely paralyzed. That’s not procrastinating. You’re stuck. This episode will help you understand why you get stuck. By the end of this episode you’ll have a simple formula you can use to build a toolbox of strategies that will help you take action in your business in a way that feels supportive, realistic, and sustainable. You built your business because you love what you do and you’re really good at it. You deserve systems & tools that fit your brain & your business.What you’ll learn in this episode:Why women business owners with ADHD get stuck, even when they care deeply about their work and have strong motivationHow executive dysfunction keeps you stuck in your businessSimple ways to figure out why you’re stuck and feeling overwhelmed ADHD-friendly strategies to stop procrastinating in your business and get unstuck without burning out or forcing yourselfHow to take action in your business in a way that works with your ADHD brainWhat it really means to get unstuck as an ADHD woman business owner and why it doesn’t require more discipline or motivation Host: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Apply for Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners 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.
Transcribe →060: How to Prioritize When Everything Feels Important: 5 Prioritizing Strategies for Women Business Owners
Jan 2800:28:16Tap to summarizeLearn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business OwnersPrioritizing is one of the hardest executive function skills, especially for women business owners juggling clients, projects, and personal life. In this episode, I break down why prioritizing is so challenging and share five practical questions you can use to coach yourself through overwhelm, get started, and make meaningful progress in your business.What you’ll learn in this episode:Why prioritizing feels impossible, even when you care deeply about your business and your clients.How energy, excitement, and decision fatigue impact time management for women business owners.A practical, flexible approach to choosing what to work on as a woman business owner without getting stuck in “shoulds.”5 actionable questions to help you prioritize as a woman business owner and take action todayHow setting boundaries and saying no can give you space for the priorities that truly move your business forward.Host: Sarah Lovell, Executive Function & ADHD CoachConnect with Sarah Lovell: Apply for Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners 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.
Transcribe →059: Why Free Time Feels So Hard When You’re a Woman Business Owner: Time Management Strategies to Create a Life-First Business
Jan 2100:25:15Tap to summarizeLearn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners Have you ever finally had some free time… only to feel totally overwhelmed and not sure how to use it? In this episode, I’m talking about why open time can feel surprisingly stressful especially if you’re a woman business owner and how to make your free time feel more supportive instead of overwhelming. If time management feels harder when you’re in charge of your own schedule, this one’s for you.What you’ll learn in this episodeWhy free time often leads to overwhelm, indecision, and analysis paralysis How executive functioning challenges impact time management for women business ownersWhy uncertainty leads to inaction (and how to create clarity for yourself) Simple, realistic strategies to decide what to do with free time and actually get startedHow to balance structure and flexibility so your schedule supports your energy, not drains itHost: 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.
Transcribe →058: Be a Better Boss to Yourself: Executive Function Coaching for Women Business Owners Navigating Overwhelm
Jan 1400:22:54Tap to summarizeLearn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners This episode kicks off a 5-part series all about entrepreneurship, executive functioning, and building a sustainable business without burning yourself out: “Be A Better Boss To Yourself” January 2026 marks my 12th year as an executive function coach and my fourth year as a business owner! In this episode, I’m taking you behind the scenes of how I accidentally started my business, the executive functioning challenges that surprised me the most, and what I’ve learned about being a better boss to myself along the way. If you’re a woman business owner, this series is for you. And even if you’re not self-employed, you’ll still walk away with insights you can apply to your work, your time, and your life.What You’ll Learn in This EpisodeWhy unstructured time can feel so overwhelming—and why it caught me off guard when I became self-employedHow hustle, perfectionism, and “I should be able to figure this out” thinking quietly lead to burnoutThe three pillars of my Get Unstuck Formula (self-talk, systems, and support) and how they show up in my real life as a woman entrepreneur Why being a “good boss to yourself” requires strong executive function skills, mindset shifts, and boundary settingHow and why my business has shifted into a more sustainable, life-first businessHost: 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.
Transcribe →057: How to Keep Using That Planner You Just Bought: What to Do When Your Planner (or Any System) Stops Working
Jan 700:23:52Tap to summarizeHave you ever fallen in love with a new planner, app, or system… only to stop using it weeks (or days) later and feel like you failed again? In this episode, I’m talking about why this cycle is actually normal—especially for ADHD brains—and why your systems aren’t supposed to last forever. If you’ve got a pile of half-used planners and a lot of self-judgment, this one’s for you.What you’ll learn in this episode :Why planners, calendars, and systems naturally stop working—and why that doesn’t mean anything is wrong with youThe two most common ways systems fall apart (the slow fade vs. the total drop-off)How to keep using a system without using it perfectly or every single dayHow to spot early “pink flags” that a system needs a tweak before you abandon itHow to build a flexible toolbox of systems that works with your ADHD brain, not against itResources Mentioned:Get 10% off Big Ass Calendar (use discount code: EXECUTIVEFUNCTIONINGFIRST) Get $15 off your Passion Planner (my favorite undated daily planner & Free PDF downloads) Get $20 off Skylight digital calendar Stop Doomscrolling: Get Brick 10% off when you purchase with this link! Host: 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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