024: "Why can't I finish my to-do list?" 5 Tips to manage overwhelm as a perfectionist

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

#Fitness #Self-Improvement #Mental Health #Podcasting Education #Sarah Lovell - Executive Function & ADHD Coach #ADHD Coaching #Sarah Lovell - Executive Function #Executive Function

31:22

If your marketing grew like a dividend-reinvestment plan, would you still let a quarterly target dictate every decision? Agility requires stacking returning gains faster than the market changes—think compound interest, but for marketing campaigns. Today we’re going to talk about the Compound Marketing Engine, agentic AI, and why “data-driven” still needs greater adoption among leaders. To help me discuss this topic, I’d like to welcome Chris O'Neill, CEO of GrowthLoop. About Chris O'Neill Chris O’Neill is CEO of GrowthLoop and a board director at Gap Inc. (NYSE: GPS). His 25+ year career includes leadership roles at Google Canada, Evernote, and Xero, and board experience at Tim Hortons. As an advisor and investor, his portfolio includes Koho, Plus AI, and Neeva (acquired by Snowflake). Chris lives in Northern California with his wife, two children, and their dog Teddy. Chris O'Neill on LinkedIn: https://www.linkedin.com/in/croneill/ Resources GrowthLoop: https://www.growthloop.com https://www.growthloop.com The Agile Brand podcast is brought to you by TEKsystems. Learn more here: https://www.teksystems.com/versionnextnow Catch the future of e-commerce at eTail Boston, August 11-14, 2025. Register now: https://bit.ly/etailboston and use code PARTNER20 for 20% off for retailers and brands Don't Miss MAICON 2025, October 14-16 in Cleveland - the event bringing together the brights minds and leading voices in AI. Use Code AGILE150 for $150 off registration. Go here to register: https://bit.ly/agile150 " Connect with Greg on LinkedIn: https://www.linkedin.com/in/gregkihlstrom Don't miss a thing: get the latest episodes, sign up for our newsletter and more: https://www.theagilebrand.show Check out The Agile Brand Guide website with articles, insights, and Martechipedia, the wiki for marketing technology: https://www.agilebrandguide.com The Agile Brand is produced by Missing Link—a Latina-owned strategy-driven, creatively fueled production co-op. From ideation to creation, they craft human connections through intelligent, engaging and informative content. https://www.missinglink.company…

about a year ago 20:14

MP3•Episode home

Do you ever end your day feeling like you didn’t get enough done, no matter how much you actually accomplished?

In this episode, we’re diving into the reasons behind this all-too-common feeling, from impossible expectations to executive functioning challenges like time blindness and prioritization struggles.

I share 5 practical strategies to help you shift your mindset, plan more effectively, and finally start giving yourself the credit you deserve.

What You’ll Learn:

Why our brains focus on what we didn’t do rather than what we did
How perfectionism and all-or-nothing thinking contribute to overwhelm
5 actionable strategies to help you reality-check your to-do list and feel more accomplished

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

42 episodes

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

024: "Why can't I finish my to-do list?" 5 Tips to manage overwhelm as a perfectionist

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

published about a year ago

MP3•Episode home

Do you ever end your day feeling like you didn’t get enough done, no matter how much you actually accomplished?

In this episode, we’re diving into the reasons behind this all-too-common feeling, from impossible expectations to executive functioning challenges like time blindness and prioritization struggles.

I share 5 practical strategies to help you shift your mindset, plan more effectively, and finally start giving yourself the credit you deserve.

What You’ll Learn:

Why our brains focus on what we didn’t do rather than what we did
How perfectionism and all-or-nothing thinking contribute to overwhelm
5 actionable strategies to help you reality-check your to-do list and feel more accomplished

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

Connect with Sarah Lovell:

Website: Executive Functioning First
Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

42 episodes

#Fitness #Self-Improvement #Mental Health #Podcasting Education #Sarah Lovell - Executive Function & ADHD Coach #ADHD Coaching #Sarah Lovell - Executive Function #Executive Function

All episodes

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
041: How to Manage ADHD Overwhelm When Your To-Do List Feels Impossible 24:59

3 days ago24:59

24:59

When you're staring down a mile-long to-do list and feeling frozen, you're not alone. In this episode, I’m diving into what happens when ADHD overwhelm, executive dysfunction, and unrealistic expectations collide and what to do about it. You’ll learn how to break free from the spiral of paralysis, avoidance, and guilt, and start making progress in a way that feels doable. What you’ll learn in this episode: Why finishing your entire to-do list isn’t the goal (and what to focus on instead) How to shift your self-talk to stop blaming yourself for ADHD and executive dysfunction Practical tools to manage ADHD overwhelm and ADHD paralysis How to break big tasks down into realistic, actionable steps Resources Mentioned: Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to Started 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…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
040: 3 Mindset Shifts to Stop Getting Overwhelmed When Everything Feels Like Too Much 27:59

10 days ago27:59

27:59

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 Resources Mentioned: Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to Started 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…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
039: How to Be More Efficient When You Feel Overwhelmed 23:52

17 days ago23:52

23:52

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. Resources Mentioned: Free Private Podcast: The ADHD Action Plan Join the ADHD Coaching Membership: Stuck to Started Read the blog version here Connect with Sarah Lovell, Executive Function & ADHD Coach: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
038: How to Take Action When You’re Paralyzed by Uncertainty and Overwhelm & Don’t Know Where to Start 21:23

24 days ago21:23

21:23

Feeling stuck because you don’t know where to start? You’re not alone—and it’s not a motivation problem. In this episode, I’m diving into why uncertainty often leads to inaction (especially for ADHD brains that experience analysis paralysis) and sharing simple, ADHD-friendly executive functioning strategies to help you move forward when everything feels foggy or overwhelming. What you’ll learn in this episode: Why uncertainty leads to ADHD paralysis and procrastination How to take action when you feel stuck, overwhelmed, or unclear How executive functioning challenges make getting started harder (especially when there is uncertainty) 3 actionable strategies to navigate analysis paralysis, create clarity, and build momentum How to figure out what “done” actually looks like—so you can work backward If tasks keep getting pushed off your to-do list because they feel too big or unclear, this episode is for you. Resources Mentioned: Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to Started Read the blog version here Connect with Sarah Lovell, Executive Function & ADHD Coach: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
037: How to Be Consistent with Hobbies (Even If You Love Starting New Ones) 16:18

4 weeks ago16:18

16:18

Have you ever gone all in on a hobby—bought the supplies, binge-watched the YouTube tutorials, told everyone you’re now a “crochet person”—only to abandon it three weeks later? In this episode, we’re talking about the life cycle of hobbies, the joy of jumping between passions, and how to be consistent with fun. This is not about forcing yourself to stick with a hobby out of guilt. It’s about redefining what consistency means for your brain and allowing your joy to evolve over time—without shame. What you’ll learn in this episode: How to be consistent with ADHD without losing the fun Why abandoning a hobby doesn’t mean you’re flaky or lazy How to be consistent with habits that bring you joy A coaching framework to help you reconnect with (or release) hobbies Why changing interests is not a problem—it’s part of how your brain works Resources Mentioned: Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to Started Read the blog version here Connect with Sarah Lovell, Executive Function & ADHD Coach: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
036: What to Do When Your Systems Stop Working: How to Develop Good Habits 23:57

5 weeks ago23:57

23:57

Ever find a planner, app, or routine that felt life-changing —only to abandon it a few weeks later? You’re not alone, and you’re not doing it wrong. In this episode, I’m diving into why your systems, habits, and routines sometimes fall apart (especially if your brain craves novelty), and how to shift instead of scrap what was once working. What you’ll learn in this episode: Why systems often stop working—and why that’s normal How to be consistent with ADHD without sticking to one system Ways to refresh or return to a habit, routine, or tool that used to help What “pink flags” are and how to spot them before burnout How to be consistent with systems by letting them evolve Resources Mentioned: Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to Started Read the blog version here Connect with Sarah Lovell, Executive Function & ADHD Coach: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
035: 3 Mindset Shifts to be more consistent with ADHD 26:59

6 weeks ago26:59

26:59

“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 Resources Mentioned: Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to Started Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
034: How to Plan Unstructured Time: ADHD-Friendly Strategies for Using Free Time More Productively 23:13

7 weeks ago23:13

23:13

Ever look at a wide-open day on your calendar and think, “This should be great!”—only to feel stuck, scattered, or totally overwhelmed once it arrives? In this episode, I’m sharing real-life ADHD-friendly time management strategies to plan unstructured time so you can stop spinning your wheels and start using large chunks of free time in ways that feel both productive and satisfying. Whether you're a college student, entrepreneur, or just tired of doom-scrolling, this episode is for you. What You’ll Learn in This Episode: Why having large chunks of free time can actually make it harder to get things done How to plan unstructured time without over-scheduling yourself Time management strategies to plan unstructured time in a flexible, ADHD-friendly way How to create anchor points and “light structure” to support productivity Easy ways to use free time more productively without burning out Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Get your Free ADHD Action Plan Join the ADHD Coaching Membership: Stuck to Started Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
033: How to create routines that you actually stick to: Morning routines for ADHD 26:43

8 weeks ago26:43

26:43

If the word “routine” makes you cringe but you still want your mornings to feel better, this episode is for you. I’m diving into how to create ADHD-friendly morning rhythms that actually fit your life. Whether you love mornings, dread them, or are just trying to get out the door with less chaos, we’re talking about real-world strategies that make mornings work for you . What You’ll Learn in This Episode Why most routines don’t stick (and how to make yours different) How to create a morning routine that works for you How to shift your routine to something that feels better How to build flexible morning rhythms that fit your busy life My “menu method” to give your mornings structure and choice If this episode hits home and you want more hands-on support, I’m leading a live workshop on June 25th inside my coaching membership, Stuck to Started . We’ll be creating custom, realistic routines with a blend of structure and flexibility. Resources Mentioned: Join the ADHD Coaching Membership: Stuck to Started to attend the June 25th Workshop: “Creating Morning & Evening Routines that Fit Your Real Life” Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background Host: Sarah Lovell, Executive Function & ADHD Coach…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
032: You’re Not Lazy: Self-Compassion for ADHD Brains with Meg Duke, LCSW-S, ADHD-CCSP, LCDC 45:23

9 weeks ago45:23

45:23

If you love winding conversations, you’re going to love this chat with Meg Duke. We talk about navigating business, burnout, and the art of doing things differently. It’s full of honest reflections, practical strategies, and a shared appreciation for doing things your way —even if that means letting go of hustle culture and embracing imperfect action. In this episode, we talk about: The difference between therapy & coaching for ADHD – the benefits of therapy & coaching for ADHD & how to find the right support for you Letting go of productivity guilt – Why rest is essential for creative minds and how embracing your natural rhythms can actually help you get more done. Creating systems that work for your brain – How trial-and-error, playful experimentation, and curiosity can lead to sustainable routines. The connection between burnout and executive function challenges – What burnout really looks like for ADHDers and how to recognize the warning signs early. Navigating the emotional side of task initiation – Why starting is often the hardest part, and how mindset shifts and tiny steps can break the paralysis. Permission to do things differently – How rejecting hustle culture, embracing your own pace, and leaning into your strengths can be the key to consistency. About the guest Meg Duke: Meg Duke, LCSW-S, ADHD-CCSP, LCDC (she/her), is a compassionate mental health professional specializing in neurodivergence and perinatal mental health. As the owner of Amplify Wellness Mental Health & Coaching, she provides tailored support to enhance focus, balance, and overall well-being through mindfulness, humor, and a nonjudgmental approach. Meg also hosts The Perinatal Podcast, exploring ADHD, mental wellness, and personal growth, and leads workshops on the intersection of ADHD and perinatal experiences. Outside of her work, she enjoys crafting, sewing, rock climbing, and karaoke while fostering inclusivity and authenticity in all she does. Connect with Meg Duke: The free Navigating ADHD Mini Workbook: https://subscribepage.io/ADHDMiniWorkbook The Perinatal Podcast: https://podcasts.apple.com/us/podcast/the-perinatal-podcast/id1590957531 Instagram: https://www.instagram.com/amplifywellnesswithmeg/ Website: https://megdukelcsw.com/ About the host Sarah Lovell: Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains—not against them. With 11 years of experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good doing it. Resources Mentioned: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
031: Task switching with ADHD: Why it's so hard for neurodivergent brains to start and stop tasks with Vivien Renee Benben 43:14

10 weeks ago43:14

43:14

In this episode I chat with Viven Renee Benben, founder of Excalibur Coaching. We go deep on task switching, system fatigue, communication challenges, and how to work with your brain instead of against it. Whether you’re team “train brain” or “car brain,” you’ll leave this episode with new metaphors, real-life strategies, and a whole lot of self-compassion. WHAT YOU’LL LEARN IN THIS EPISODE Why communication challenges can be tied to executive functioning Why task switching is so hard & strategies to help you task switch Why your systems “expire” what to do if systems that used to work for you aren’t working anymore Our favorite brain metaphors to help you understand your own brain wiring Why “eating the frog” isn’t for everyone & strategies to help you start tasks that work for your brain About the guest Viven Renee Benben: Vivien is the founder of Excalibur Coaching which is currently partnered with a major Fortune 500 tech company and provides neurodiversity coaching to their employees. Vivien's coaching specialties focus on career, life, and communication for adults with ADHD, Autism, Learning disabilities. With a degree in anthropology, and a certificate in ADHD life coaching, Vivien helps her clients learn, grow and thrive. Outside of coaching, Vivien enjoys time with her Irish Setter mix, singing karaoke, and exploring new crafts for her hobby graveyard. Connect with Vivien: Excalibur Coaching: https://excaliburcoaching.com/ About the host Sarah Lovell: Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains—not against them. With 11 years of experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good doing it. Resources Mentioned: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
030: Ayurveda for Beginners: Self-Care Rituals That Actually Fit Your Busy Life with Rita Sweeney 40:36

11 weeks ago40:36

40:36

I’m so excited to introduce you to my friend and special guest, Rita Sweeney , an Ayurvedic health counselor. In this episode, Rita shares how Ayurveda helped her heal chronic health issues, and how it can support your energy, focus, and daily rhythms. We talk about what Ayurveda actually is, how it’s way more intuitive (and realistic!) than you might think, and how to integrate simple, sensory-supportive practices into your day—without overhauling your life. WHAT YOU’LL LEARN IN THIS EPISODE What Ayurveda is and how it differs from Western approaches to wellness How your digestion (yes, even mental digestion) impacts energy and focus Simple Ayurvedic daily habits that support focus How to use sensory care to feel more grounded and less scattered Why small shifts in self-care can lead to big long-term change About the guest Rita Sweeney: Rita Sweeney is a certified Ayurvedic Health Counselor, Ayurvedic teacher, and reiki practitioner. She offers 1:1 wellness counseling, community-focused workshops, and bi-annual seasonal cleanses to support clients to improve digestion, optimize energy levels, and find mental clarity. Rita uses this time-tested system of medicine to help clients draw connections between symptoms, understand their mind-body from different perspectives, and feel empowered with practical tools to support nourishment. Rita is currently in an apprenticeship to continue her studies in herbalism and women's health, with the goal of supporting her clients more deeply in balancing menstrual cycles and optimizing fertility. Connect with Rita: Website: https://www.rhythmiclivingayurveda.com/ Instagram: @rita.rhythmic.living.ayurveda Blog Post about Doshas: https://www.rhythmiclivingayurveda.com/blog/understanding-ayurvedic-basics-the-three-doshas About the host Sarah Lovell: Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains—not against them. With 11 years of experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good doing it. Resources Mentioned: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
029: Neurodivergent-Friendly Money & Budgeting Tips with Stephanie Berman 30:07

12 weeks ago30:07

30:07

Do you have personal finance goals, but you’re not sure where to start? Does the idea of creating a budget feel overwhelming? Managing finances requires all of your executive function skills & special expertise, so we have a neurodivergent money coach joining us on the podcast today! I had so much fun talking with Stephanie Berman - she makes budgeting less intimidating, normalizes impulse spending, and shares realistic strategies you can start using today to feel more confident managing your money. About the guest Stephanie Berman: Stephanie is a money coach who equips fellow neurodivergents with skills needed to achieve financial freedom. She specializes in budgeting basics and leading clients from overwhelm to “Oh! I get it!” She draws wisdom from lessons learned the hard way, her journey from minimum wage to debt free living, and her financial coach master training. Recently diagnosed with ADHD & autism, she understands the neurodivergent tendencies toward overwhelm & impulsive buying. Since she began her coaching career in 2018, her clients have paid off over a half million dollars in debt. What You’ll Learn in This Episode ADHD-friendly budgeting strategies that actually work How to manage money without shame or overwhelm Simple ways to track spending Tools and tips for reducing impulse buying How to break the paycheck-to-paycheck cycle Why traditional budgets fail—and what to do instead How to use YNAB (You Need a Budget) for neurodivergent brains How to get Step-by-step support for building realistic money habits Connect with Stephanie Berman: Website & Free 7 Day ADHD Money Transformation Challenge: https://www.bermanbudgeting.com/ Facebook: https://www.facebook.com/bermanbudgeting/ Instagram: https://www.instagram.com/yourneurodivergentmoneycoach/ About the host Sarah Lovell: Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains—not against them. With 11 years of experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good doing it. Connect with Sarah Lovell: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
028: 3 Tools to overcome procrastination when you're paralyzed, overwhelmed, and stuck 18:50

13 weeks ago18:50

18:50

Do you have something you want to do, but you just can't start? In this episode, I share my own personal story of being stuck and the exact step-by-step formula I use (and teach clients!) to take action in a way that feels good. This episode will help you understand what’s really getting in the way (it may not be what you think)—and how to gently shift your mindset and choose tools that actually work for your brain. Want even more support getting unstuck? 🎧 Sign up for the FREE ADHD Action Plan Private Podcast Includes 5 short episodes + email support with tools, summaries, and checklists so you can take action and get unstuck What You’ll Learn: The difference between procrastination and stuckness How self-talk can sabotage your ability to get started Why perfectionism and “someday goals” keep us paralyzed A simple shift to turn a vague goal into an action plan Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
027: 6 Ways to Make Life Easier One Small Step at a Time 19:01

14 weeks ago19:01

19:01

Does it feel like it's impossible to do anything “extra” because your day is so jam packed? In this episode, we’re talking about how tiny, intentional choices can create more ease in your daily life. From quick mindset shifts to simple habits, you’ll learn how to set future you up for success—without adding more stress to your plate. What You’ll Learn in This Episode: How small decisions can reduce future stress The power of the Two-Second Rule and how to use it Why protecting your time isn’t selfish—it’s necessary (and simple ways to start protecting your time) How to start making small changes today that will pay off later Host: Sarah Lovell, Executive Function & ADHD Coach Resources Mentioned: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Read the blog version here: https://www.executivefunctioningfirst.com/podcast/027 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
011: Why Motivation Feels So Hard & What to do About It 30:25

30 weeks ago30:25

30:25

One of the most common struggles my clients face is motivation: how to find it, how to sustain it, and what to do when it’s just not there. In this episode, I talk about why motivation ebbs and flows and how to take action even when motivation feels miles away. I’ll share five concrete strategies you can start using today. Host: Sarah Lovell, Executive Function and ADHD Coach Resources Mentioned: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Read the blog version of this episode here: https://www.executivefunctioningfirst.com/podcast/011 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
010: Why “New Year, New You” Isn’t the Answer—and What to Do Instead! 25:39

32 weeks ago25:39

25:39

Host : Sarah Lovell, Executive Function and ADHD Coach Description : I don’t believe in “New Year, New You.” You’re already pretty great! But if you’re feeling inspired to set some goals, let’s talk about how to approach them in a way that feels sustainable and supportive—not overwhelming. Whether you’re someone who loves goal-setting or feels stressed just thinking about it, this episode is packed with practical tips to make your goals work for you—any time of year. I’ll share why I’ve moved away from traditional January goal-setting, how I’ve shifted my own self-talk around big goals, and why reflecting and adjusting your plans throughout the year makes all the difference. Episode Highlights: 00:00 New Year, New Goals: A Different Perspective 08:26 The Journey to Podcasting: Overcoming Barriers 15:51 Self-Talk and Goal Setting: The Foundation of Action 22:37 Reflection and Sustainable Change: Questions to Consider 25:03 Outro Resources Mentioned: Get your Free ADHD Action Plan Coaching Membership: Stuck to Started Read the blog version of this episode here: https://www.executivefunctioningfirst.com/podcast/010 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
009: The Secret to Goals That Stick 25:37

33 weeks ago25:37

25:37

If you’ve ever set a goal, felt super motivated for a couple of weeks, and then let it fall apart—or if goal-setting feels so overwhelming that you avoid it altogether—this episode is for you. I’m sharing a fresh approach to setting goals that align with your identity. Whether you want to embrace a new habit, take on a new challenge, or simply follow through on what matters to you, this episode will give you actionable tips to get started—and keep going. Host: Sarah Lovell, Executive Function and ADHD Coach Resources Mentioned: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/009 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
008: How to Work With Your Energy, Not Against It 22:49

34 weeks ago22:49

22:49

Ever try to push through a task when you're low on energy, only to feel burnt out and frustrated? In today’s episode, I’m diving into one of my favorite topics: working with your energy. It’s more than just “high” and “low” energy. I’ll show you how adjusting your plan to match your type of energy and energy levels can keep you productive and prevent burnout, whether you’re feeling creative, ready to problem-solve, bouncing out of your seat, or just plain tired. Let’s learn how to get things done in a way that feels good. Host: Sarah Lovell, Executive Function and ADHD Coach Episode Highlights: (time stamps) 00:00 Harnessing Your Energy for Productivity 09:35 Understanding Different Types of Energy 18:22 Practical Strategies for Energy Management Resources Mentioned: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Read the blog version of this episode: https://www.executivefunctioningfirst.com/podcast/008 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
007: The Power of Planning: Turn Swirling Ideas into Action 16:47

35 weeks ago16:47

16:47

Do you ever find yourself jumping into a project without a plan and feeling totally scattered? Or maybe you’re stuck, unable to get started because there’s no clear direction. Today’s episode is all about the power of planning. I’ll walk you through how to organize your thoughts, create a plan that works for you, and take actionable steps—even when things feel overwhelming. Let’s turn that mental swirl into focused action! Host: Sarah Lovell, Executive Function and ADHD Coach Resources Mentioned: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Read the blog version: https://www.executivefunctioningfirst.com/podcast/007 Connect with Sarah Lovell: Website: Executive Functioning First Email: sarah@executivefunctioningfirst.com Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
006: How to Hit the Reset Button on a Bad Day 25:47

36 weeks ago25:47

25:47

Ever have one of those days where it feels like everything goes wrong, and you just can’t seem to shake it? I’m sharing five practical ways to hit the reset button on your day—no matter how off-track things feel. Whether it’s unexpected chaos or just feeling stuck, you have the power to turn things around. Host: Sarah Lovell, Executive Function and ADHD Coach Resources Mentioned: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Read the blog post: https://www.executivefunctioningfirst.com/podcast/006 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
005: How to Stop Feeling Defeated by Your To-Do List 30:47

37 weeks ago30:47

30:47

Ever find yourself staring at your endless to-do list, wondering how you’re going to get it all done (and then feeling awful when you don’t)? In today’s episode, I’m diving into how you can create realistic plans for managing life when everything feels overwhelming. Prioritizing is complicated, but so important to avoid burnout. Let’s talk about the executive function strategies (and self-talk!) that will help you feel better about how you tackle your to-do list, even when you don’t get everything done. Host: Sarah Lovell, Executive Function and ADHD Coach Episode Highlights: (time stamps) 00:00 The Challenges of Managing Overwhelm 06:30 Creating Realistic Plans and Adjusting Expectations 10:04 Mastering Executive Functioning: Organizing, Planning, and Prioritizing 13:07 Time Management: Estimating and Feeling Time 17:17 Overcoming Perfectionism and All-or-Nothing Thinking 20:3 Taking Action and Giving Yourself Credit 27:04 Finding Tools and Systems to Manage Overwhelm 30:11 Outro Resources Mentioned: Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Coaching Membership: Stuck to Started Read the blog version: https://www.executivefunctioningfirst.com/podcast/005 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
004: How to get out of Analysis Paralysis (aka "Limbo") 21:50

38 weeks ago21:50

21:50

In this episode, I dive into a frustrating yet all-too-common experience that many of us face: being stuck in limbo. You’re not fully working, but you’re not really resting either. Sound familiar? This space, where we feel anxious, overwhelmed, and unsure of what to do next, is a place I call “limbo.” Today, I share how this feeling impacts productivity and rest, and more importantly, how to break free from it. Whether it's doom scrolling or switching between tasks without completing any of them, you’ll learn how to recognize this state and use simple, effective tools to get out of it. If you've been feeling stuck or unsure of how to navigate that weird in-between space, this episode is for you. Host: Sarah Lovell, Executive Function and ADHD Coach Resources Mentioned: Get your Free ADHD Action Plan Here Coaching Membership: Stuck to Started Read the blog version: https://www.executivefunctioningfirst.com/podcast/004 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
001: Feeling Stuck? It’s Not Just Procrastination—Here’s How to Take Action 18:04

39 weeks ago18:04

18:04

This first podcast episode dives into a topic I discuss often with my clients—procrastination and being stuck. As an executive function and ADHD coach, I know all too well how these issues stop you in your tracks. I share my personal journey of starting this podcast and how anxiety, perfectionism, and imposter syndrome showed up. Find out exactly what I did to get unstuck. If you're someone who struggles with getting started and is extra hard on yourself about it… this episode is for you! Host: Sarah Lovell, Executive Function and ADHD Coach Episode Episode Highlights: 00:00 Introduction and Personal Experience 03:29 Understanding Procrastination and Being Stuck 07:05 Differentiating Procrastination and Being Stuck 09:18 The Purpose of Procrastination and Being Stuck 11:27 The Power of Self-Talk and Reframing 13:37 Developing a Formula to Get Unstuck 16:51 Embracing Imperfection and Taking Action 17:28 Outro Resources Mentioned: Get your Free ADHD Action Plan Coaching Membership: Stuck to Started Read the blog version here: https://www.executivefunctioningfirst.com/podcast/001 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
002: What is Executive Function Coaching? The Secret Tool You Didn’t Know You Needed 23:17

39 weeks ago23:17

23:17

In this episode, I dive into the world of executive function coaching—a career and resource most people haven't even heard of, but one that can completely change how you navigate life. I share my personal story of how I became an executive function coach, the importance of executive functioning skills in everyday life, and why anyone can benefit from coaching. Whether you're struggling with time management, organization, or just feeling stuck, this episode is for you! Host: Sarah Lovell, Executive Function and ADHD Coach Episode Highlights: (time stamps) 00:00 Introduction to Executive Function Coaching 06:20 Sarah Lovell's Journey to Becoming a Coach 10:09 The Role of Self-Talk in Executive Functioning 11:01 The Connection Between Mental Health and Executive Functioning 16:20 Accidentally Starting a Business: Sarah Lovell's Journey 21:54 Spreading the Word About Executive Function Coaching 22:41 Outro Resources Mentioned: Get your Free ADHD Action Plan Coaching Membership: Stuck to Started Read the blog version here: https://www.executivefunctioningfirst.com/podcast/002 Connect with Sarah Lovell: Website: Executive Functioning First Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
003: The Real Reason Everyday Tasks Overwhelm You (And What to Do About It) 18:10

39 weeks ago18:10

18:10

I’m diving into why everyday tasks—like responding to texts or emptying the dishwasher—can feel way harder than you think they “should.” (The should is always in quotes!) If you’ve ever looked at your to-do list and felt totally stuck on something simple, you’re not alone. I break down how our brains tend to complicate things and why “simple” doesn’t always mean “easy,” especially when executive functioning is involved. Host: Sarah Lovell, Executive Function and ADHD Coach Episode Highlights: (time stamps) 00:00 Introduction: The Illusion of Simplicity 05:20 Simple, But Not Easy: Tasks That Should Be Simple 08:40 Tasks Related to Work, School, Hobbies, and Chores 11:01 The Impact of Self-Talk on Executive Functioning 14:11 Decision-Making and Executive Functioning 16:57 Reframing Self-Talk and Creating Personalized Systems 17:34 Outro Resources Mentioned: Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Coaching Membership: Stuck to Started Connect with Sarah Lovell: Website: Executive Functioning First Email: sarah@executivefunctioningfirst.com Instagram: @executivefunctioningfirst Music by: AudioCoffee, Inspirational Background Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual…

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

1
Welcome to From Stuck to Started 1:57

41 weeks ago1:57