Afleveringen
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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.
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What You’ll Learn:
The difference between procrastination and stucknessHow self-talk can sabotage your ability to get startedWhy perfectionism and “someday goals” keep us paralyzedA simple shift to turn a vague goal into an action planHost: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Sign up for the FREE ADHD Action Plan Private PodcastJoin the ADHD Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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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 stressThe power of the Two-Second Rule and how to use itWhy 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 laterHost: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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Zijn er afleveringen die ontbreken?
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If your never-ending to-do list is stressing you out, it might be time for a new approach. Instead of constantly adding to a list that never seems to get shorter, what if you had a system that actually worked for your brain? In this episode, I’m sharing a fresh way to track everything you need to do—without the overwhelm.
What you’ll learn in this episode:
✅ Why traditional to-do lists don’t always work (especially for ADHD brains)
✅ A new system to keep track of everything without feeling scattered
✅ How to work with your energy
✅ The power of visual organization and flexible planning
✅ Simple tweaks that make getting started on tasks easier
Want support creating your own Bucket/Menu System? Join Stuck to Started and attend the “How to Keep Track of Everything on your Plate” Workshop on April 23rd
Join the ADHD Coaching Membership: Stuck to Started
Host: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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If you’ve ever stared at your never-ending to-do list, felt completely paralyzed, or ended the day feeling guilty about everything you didn’t finish, you’re not alone.
To-do lists are supposed to help you stay organized, but what if they’re actually holding you back?
In this episode, I’m breaking down why traditional to-do lists might not work for you. You’ll learn how to stop feeling overwhelmed by your to-do list and start using strategies that work with your brain, not against it.
What You’ll Learn in This Episode:
✅ Why traditional to-do lists don’t work for many people
✅ How vague tasks and unrealistic expectations create an overwhelming to-do list
✅ The real reason you struggle to prioritize and take action
✅ Simple strategies to make your to-do list actually work for you
✅ How to stop ending your day feeling guilty about what you didn’t finish
Host: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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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 didHow perfectionism and all-or-nothing thinking contribute to overwhelm5 actionable strategies to help you reality-check your to-do list and feel more accomplishedHost: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Blog Version of the Podcast
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Join the ADHD Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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Have you ever spent hours researching the perfect planner, rewriting an email 10 times before hitting send, or waiting for the right time to start a project? You might think it’s perfectionism, but what if it’s actually executive dysfunction?
In this episode, I break down how perfectionism and executive dysfunction overlap, why both can keep you stuck, and how to recognize what’s really holding you back. By the end of this episode, you’ll know how to identify whether it’s perfectionism, executive dysfunction, or both—and what to do next.
What You’ll Learn in This Episode:✅ How perfectionism and executive dysfunction create a cycle of avoidance
✅ The difference between procrastination, perfectionism, and task paralysis
✅ How time blindness makes perfectionists wait for the perfect time
✅ Why searching for the “best” system can actually be procrastination
✅ A practical way to recognize what’s really keeping you stuck
Host: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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Is perfectionism keeping you from doing the things you WANT to do? I’m breaking down how perfectionism sneaks into your hobbies, creativity, and daily life, keeping you from experiencing full joy. By the end of this episode, you’ll know how to recognize where perfectionism is stealing your joy—and how to take back control with small, simple shifts.
What You’ll Learn in This Episode:✅ The sneaky ways perfectionism holds you back from things that bring you joy
✅ Why perfectionists struggle with hobbies, creativity, and trying new things
✅ The difference between healthy standards vs. perfectionistic fear
✅ How to shift your mindset and stop waiting for the “perfect” time
✅ A simple challenge to help you start doing things just for fun
Host: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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Perfectionism isn’t just about high standards; it’s about fear—fear of failure, fear of judgment, fear of not being good enough. I break down why our brains avoid discomfort and, more importantly, how we can retrain our thinking to push through. By the end of this episode, you’ll have actionable strategies to move past avoidance and take that first step—whether it’s asking for help, tackling a big project, or simply getting started.
What You’ll Learn in This Episode:✅ The hidden connection between perfectionism, ADHD, and procrastination
✅ Why avoiding discomfort keeps you stuck in task paralysis
✅ How to reframe discomfort as part of growth, not something to fear
✅ The difference between being stuck vs. procrastinating (and why it matters!)
✅ A mindset shift that makes starting tasks easier and less overwhelming
Host: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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If you find yourself overthinking, overdoing, or avoiding things because of perfectionism - this episode is for you. I dive into what’s really hiding underneath perfectionism, how it leads to overthinking, avoidance, and burnout, and most importantly—how to shift your thinking. I also share a story about a circus unit in my middle school gym class that has stuck with me to this day.
What You’ll Learn in This Episode:✔️ The hidden fears underneath perfectionism (and why they hold you back)
✔️ Why perfectionism and executive dysfunction create a cycle of overwhelm
✔️ The difference between striving for excellence vs. being trapped by perfectionism
✔️ How to adjust expectations without feeling like you’re "lowering your standards"
✔️ A simple mindset shift to stop overthinking and take action
Resources Mentioned:
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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If you’ve ever felt like you’re constantly playing catch-up or struggling to keep the plates spinning, this episode is packed with realistic, practical strategies to help you navigate overwhelm and move forward with more clarity and ease.I break down what overwhelm actually is, why it happens, and how it impacts ADHD and executive function.
What You’ll Learn in This Episode:
✔️ How to identify different types of overwhelm (emotional, sensory, time-related, decision fatigue, etc.)
✔️ Why overwhelm impacts executive function and makes task-switching harder
✔️ The role of self-talk in managing stress and avoiding burnout
✔️ How to prioritize and decide what will have the most impact right now
✔️ A step-by-step process to check in with yourself and create a realistic plan
✔️ Why adjusting expectations and self-compassion are key to navigating overwhelm
Host: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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Are you the kind of person who has a 2 p.m appointment and you can't do anything until that appointment happens? That’s waiting mode. In this episode, I dive into why it happens (hello, executive functioning!) and how it impacts your ability to stay productive. I share 6 practical strategies to help you break free from this frustrating pattern.
Host: Sarah Lovell, Executive Function & ADHD Coach
Resources Mentioned:
Free training: Creating a Formula to Overcome Procrastination and Get Unstuck Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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Have you ever really wanted to start something but been paralyzed and overwhelmed? In this episode, I explore what it means to feel stuck and how it differs from procrastination. I walk you through a simple framework to help you take action, even when starting feels overwhelming.
Host: Sarah Lovell, Executive Function and ADHD Coach
Resources Mentioned:
Free Training to Overcome Procrastination Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual
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Got piles of laundry, mountains of dishes, and miles of mess? You’re not alone. Cleaning is a never-ending cycle. If you’ve ever felt guilt or frustration about keeping up with your home, this episode is for you. You’ll leave with a new way to think about chores, feel validated about the struggle, and have tools to help you take action in a way that feels good.
Host: Sarah Lovell, Executive Function and ADHD Coach
Episode Highlights:
00:00 Understanding the Overwhelm of House Chores05:33 Reframing Cleaning Expectations10:48 Identity and Cleaning: Changing the Narrative16:43 Strategies for Managing Cleaning Overwhelm23:09 Tools and Techniques for Effective Cleaning27:24 Community Support and Resources for Cleaning Challenges31:01 OutroResources Mentioned:
Coaching Membership: Stuck to StartedStuck to Started Episode 9: The Secret to Goals That Stick Goblin Tools: An AI tool recommended for breaking down tasks into manageable steps.ChatGPT: resource for brainstorming and breaking down cleaning tasks, particularly helpful for ADHD-friendly approaches.Connect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual
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I chatted with Sam Young, M.Ed, the Head of School at Young Scholars Academy, about what it means to be “twice-exceptional,” the challenges neurodivergent students face, and how community and leaning into strengths builds confidence and sets students up for success.
This is a great conversation for educators, parents, neurodivergent adults, and anyone who’s passionate about supporting unique learners.
Connect with Sam Young & Learn more about Young Scholars Academy
Website: https://youngscholarsacademy.org/ Facebook: Young Scholars Academy Instagram: @youngscholarsacademy BONUS: Podcast Listeners Save 10% on all classes when you use my code YSALOVELL10Connect with Sarah Lovell:
Website: Executive Functioning FirstInstagram: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
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This one is for overplanners who spend a ton of time and energy planning, but then don’t take action. Learn how to find the “Goldilocks effect” with planning—just the right amount to keep you moving forward. Whether you’re an over-planner or someone who consistently wings it, you’ll find actionable takeaways to strike a better balance and avoid getting stuck.
Host: Sarah Lovell, Executive Function and ADHD Coach
Episode Highlights: (time stamps)
00:00 The Dilemma of Over-Planning vs. Action09:45 Finding Balance: The Goldilocks Effect in Planning18:50 Recognizing When to Stop Planning22:22 Embracing Flexibility in Planning and Action26:22 OutroResources Mentioned:
Coaching Membership: Stuck to StartedFree Training to Overcome ProcrastinationConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual
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Working on your goals often comes down to embracing discomfort. I’m sharing a non-traditional way to think about goals. I’ll share practical tips to help you identify and reframe the roadblocks that are keeping you stuck, how to navigate perfectionism and all-or-nothing thinking, and why consistency doesn’t mean what you think it does.
Host: Sarah Lovell, Executive Function and ADHD Coach
Resources Mentioned:
Coaching Membership: Stuck to StartedFree training: Creating a Formula to Overcome Procrastination and Get UnstuckConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual
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This one is for my people-pleasers! Do you find it easier to advocate for others—your partner, your kids, or even your pets—than for yourself? You’re not alone. In this episode, I dive into the art of boundary setting, self-advocacy, and asking for help without guilt, especially for my fellow recovering people pleasers. I’ll share simple strategies to pause, prioritize, and protect your time and energy so you can show up for yourself and others in a healthier way.
Host: Sarah Lovell, Executive Function and ADHD Coach
Resources Mentioned:
Coaching Membership: Stuck to StartedFree Training to Overcome ProcrastinationConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual
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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:
Coaching Membership: Stuck to StartedFree On Demand Workshop- How to Overcome ProcrastinationConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirst
Music by: AudioCoffee, Inspirational Background
Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual
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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 Perspective08:26 The Journey to Podcasting: Overcoming Barriers15:51 Self-Talk and Goal Setting: The Foundation of Action22:37 Reflection and Sustainable Change: Questions to Consider25:03 OutroResources Mentioned:
Coaching Membership: Stuck to StartedReflection Questions for Goal Setting
How do you want to grow in the next year?What changes will help you make your life look the way you want it to?How can you work on your goals in a way that excites you but avoids burnout?Connect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual
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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:
Coaching Membership: Stuck to StartedConnect with Sarah Lovell:
Website: Executive Functioning FirstEmail: [email protected]: @executivefunctioningfirstMusic by: AudioCoffee, Inspirational Background
Podcast edit by: Chelsea Koenigsknecht of KC Virtual, Instagram: @KC_Virtual
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