Life 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 challenges
• The “something goes up, something has to go down” mindset shift
• How to spot (and stop) the habit of comparing yourself to a past version of you
• Questions to ask when you're in survival mode and need to re-center
• Reframes and reminders to support yourself when overwhelm takes over

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst
• Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

Resources:

• 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 First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function & ADHD Coach

Have 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 discomfort
• 5 reflection questions to ask before taking a “shortcut”
• How to be more efficient with time without overwhelming yourself

Whether 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 First
• Instagram: @executivefunctioningfirst
• Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

Resources 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

“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 ADHD
• A more flexible, ADHD-friendly definition of consistency
• The surprising role self-talk and perfectionism play in your consistency struggles
• Three mindset shifts to help you come back to habits, routines, and systems (without shame)
• Alternative words to use when “consistency” feels rigid or overwhelming

Whether 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 Coach

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst
• Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

Resources:

• 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

What 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 brains
• Creative ways to body double and how to find the type of body doubling that fits your brain, your life, and your social battery
• How body doubling connects to Parkinson's Law and why it helps you stop dragging tasks out
• How 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 First
• Instagram: @executivefunctioningfirst
• Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

Why 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 function
• What Parkinson's Law is and how noticing & naming it can help you get started sooner
• How to create "healthy urgency" through sprints and anchor points so you're not always crunching at the finish line
• Why "someday goals" are often the hardest to start and what to do when there's no real deadline pushing you
• Sometimes 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 First
• Instagram: @executivefunctioningfirst
• Apply for 1:1 Coaching: Learn more & let's schedule a free 45-minute discovery call

If 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 wired
• The 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 avoiding
• Simple, 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 First
• Instagram: @executivefunctioningfirst
• Apply for 1:1 coaching

This 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 one
• Why 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 expectation
• How 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 cycle
• How to start using this information to plan your work, social calendar, and self-care in a way that actually works with your body

Listen to Rita’s First Interview: Episode 30: Ayurveda for Beginners: Self-Care Rituals That Actually Fit Your Busy Life with Rita Sweeney

About 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-guide

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

• Get your Free ADHD Action Plan
• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

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5 Simple Systems That Changed My Life (And How to Make Them Work for Your Brain)

This episode gets a little personal. After years of helping clients build executive function systems, I've been reflecting on the simple systems I use in my own life. I’m sharing 5 with you today! These aren't perfect, and they won't all be the right fit for your brain, but I'll walk you through each one and ask you questions to help you figure out what your own version could look like.

In this episode, you'll learn:

• 05:23 The power of quick wins and how to find your own version of a quick morning win that gives your brain a dopamine boost
• 08:05 How letting go of the idea of a "normal week" can help you break free from all-or-nothing thinking and perfectionism around planning and scheduling
• 10:31 My personal strategies for managing decision fatigue — including when to trust your gut, when to pause, and how to batch decisions to protect your energy
• 17:31 What "micro-moments" are and how looking for small pockets of time can help you stay connected to your goals without the pressure of doing it perfectly
• 20:56 How bricking my phone for two years has helped me build a healthier relationship with scrolling and the questions to ask yourself if you want to change your own phone habits

Resources:

• Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link!
• Get your Free ADHD Action Plan

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst