Does it ever feel like you're constantly running on empty, rushing, crashing, and starting the whole cycle over again?

On this episode of Organizing an ADHD Brain, ADHD coach Megs welcomes back therapist and author Jenna Free to talk about her book, The Simple Guide to ADHD Regulation, and what it actually means to heal your nervous system instead of just managing it. Whether you're looking for ADHD coaching, a supportive ADHD community, or practical ways to get organized, this episode meets you where you are.

By the end, you'll understand why so many ADHD coping strategies keep you stuck, and what a different approach to regulation could make possible for your everyday life.

Jenna explains how many ADHDers live in chronic fight-or-flight, caught in frantic crash cycles that quietly make executive functioning and symptoms worse over time. Her approach isn't about more homework, better organization systems, or forcing your way through, it's about retraining your nervous system toward genuine balance. They dig into why rushing, rigid cleanliness, hustle culture, and constant news and social media scrolling can all function as attempts to soothe dysregulation rather than actually resolve it..

The good news? Regulation isn't about becoming a different person or achieving a perfect life. It's about building enough internal stability that you can stay okay — no matter what the messy middle throws at you.

Grab Jenna's book, The Simple Guide to ADHD Regulation, on Amazon: https://amzn.to/4w7Z14d

This episode is for anyone with ADHD who is exhausted by the cycle of hacking and crashing and is ready to try something that goes a little deeper.

Jenna Free is a therapist, ADHD specialist, and the author of The Simple Guide to ADHD Regulation, a practical, structured approach to retraining the nervous system for people who are tired of hacks and ready for something that actually sticks. Diagnosed with ADHD herself at 32, Jenna brings both lived experience and deep clinical expertise to her work helping ADHDers move out of chronic fight-or-flight and into a life that feels more balanced, more spacious, and a lot less frantic.

instagram: @adhdwithjennafree

website: ADHDwithJennafree.com

1:25 — From coping and hacking to actually healing

3:16 — The eureka moment behind her method

9:35 — The "messy middle"

15:34 — Control, perfectionism, and how they show up as dysregulation in disguise

19:05 — The power of doing one thing at a time for an ADHD nervous system

22:46 — What it actually means to be dysregulated

25:09 — How Jenna's method differs

29:35 — ADHD dysregulation vs. trauma dysregulation

34:40 — How regulation creates space for ambition instead of replacing it

39:11 — News, doomscrolling, and the beliefs quietly driving the habit

44:22 — Choosing presence as a daily practice — what that looks like in real life

47:56 — Kids, screens, and the underrated value of boredom

54:07 — No shame, just curiosity — how to wrap it all together

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