034: How To Plan Unstructured Time: ADHD-Friendly Strategies For Using Free Time More Productively From Stuck To Started: Executive Function & ADHD Coaching To Take Action podcast

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

Mentioned in this episode:

Start Your Day in a Way That Feels Good

If “routine” makes you cringe, you’re not alone. Most systems fail because they don’t fit your life. Join the Stuck to Started coaching membership for a live workshop on June 25, where you’ll learn how to build flexible, ADHD-friendly rhythms—with support, zero shame, and real results. Head to https://www.executivefunctioningfirst.com/membership

Stuck to Started