Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners

Have you ever finally had some free time… only to feel totally overwhelmed and not sure how to use it? In this episode, I’m talking about why open time can feel surprisingly stressful especially if you’re a woman business owner and how to make your free time feel more supportive instead of overwhelming. If time management feels harder when you’re in charge of your own schedule, this one’s for you.

1. Why free time often leads to overwhelm, indecision, and analysis paralysis
2. How executive functioning challenges impact time management for women business owners
3. Why uncertainty leads to inaction (and how to create clarity for yourself)
4. Simple, realistic strategies to decide what to do with free time and actually get started
5. How to balance structure and flexibility so your schedule supports your energy, not drains it

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

1. Get your Free ADHD Action Plan
2. Website: Executive Functioning First
3. Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

Mentioned in this episode:

Ready for Support That Matches Your Ambition?

Join Ideas to Action, a 12-week executive function coaching program for women business owners, and enroll before February 20th to receive a bonus 1:1 coaching session. executivefunctioningfirst.com/ideastoaction Schedule a free 30-minute discovery call. Only six spots available.

Idea to Action

Learn more about Ideas to Action: A 12-Week Executive Function Group Coaching Program for Women Business Owners

This episode kicks off a 5-part series all about entrepreneurship, executive functioning, and building a sustainable business without burning yourself out: “Be A Better Boss To Yourself”

January 2026 marks my 12th year as an executive function coach and my fourth year as a business owner! In this episode, I’m taking you behind the scenes of how I accidentally started my business, the executive functioning challenges that surprised me the most, and what I’ve learned about being a better boss to myself along the way.

If you’re a woman business owner, this series is for you. And even if you’re not self-employed, you’ll still walk away with insights you can apply to your work, your time, and your life.

1. Why unstructured time can feel so overwhelming—and why it caught me off guard when I became self-employed
2. How hustle, perfectionism, and “I should be able to figure this out” thinking quietly lead to burnout
3. The three pillars of my Get Unstuck Formula (self-talk, systems, and support) and how they show up in my real life as a woman entrepreneur
4. Why being a “good boss to yourself” requires strong executive function skills, mindset shifts, and boundary setting
5. How and why my business has shifted into a more sustainable, life-first business

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

1. Get your Free ADHD Action Plan
2. Website: Executive Functioning First
3. Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

Mentioned in this episode:

Ready for Support That Matches Your Ambition?

Join Ideas to Action, a 12-week executive function coaching program for women business owners, and enroll before February 20th to receive a bonus 1:1 coaching session. executivefunctioningfirst.com/ideastoaction Schedule a free 30-minute discovery call. Only six spots available.

Idea to Action

Have you ever fallen in love with a new planner, app, or system… only to stop using it weeks (or days) later and feel like you failed again? In this episode, I’m talking about why this cycle is actually normal—especially for ADHD brains—and why your systems aren’t supposed to last forever. If you’ve got a pile of half-used planners and a lot of self-judgment, this one’s for you.

What you’ll learn in this episode :

• Why planners, calendars, and systems naturally stop working—and why that doesn’t mean anything is wrong with you
• The two most common ways systems fall apart (the slow fade vs. the total drop-off)
• How to keep using a system without using it perfectly or every single day
• How to spot early “pink flags” that a system needs a tweak before you abandon it
• How to build a flexible toolbox of systems that works with your ADHD brain, not against it

Resources Mentioned:

• Get 10% off Big Ass Calendar (use discount code: EXECUTIVEFUNCTIONINGFIRST)
• Get $15 off your Passion Planner (my favorite undated daily planner & Free PDF downloads)
• Get $20 off Skylight digital calendar
• Stop Doomscrolling: Get Brick 10% off when you purchase with this link!

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

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

Every December, I feel pulled in two very different directions. Part of me wants to cozy up with a notebook and plan out my entire life. And the other part of me is like, absolutely not. If you've ever felt the same, excited about a fresh start, and overwhelmed at the thought of doing anything about it, you're in the right place.

This isn’t about goal setting, it’s about giving yourself credit and noticing what matters most to you.

I’m also sharing an exciting announcement for women business owners who are looking for executive function coaching & community in 2026 - "Ideas to Action"

What you’ll learn in this episode:

• How to create a simple reflection practice that fits your energy, mood, and brain
• Reflection questions to help you celebrate wins, notice unexpected joys, and learn from challenges
• How to identify habits or activities that no longer serve you and make space for what energizes you
• Why reflection doesn’t have to be tied to the calendar or to “doing more”—it’s about giving yourself credit and staying curious.
• How I used reflection to navigate challenges in my business and make aligned decisions for the year ahead

Resources Mentioned:

• Stop Doomscrolling: Get Brick 10% off when you purchase with this link!
• Get your Free ADHD Action Plan
• Learn about my new 12-week small group coaching program for neurodivergent women business owners - "Ideas to Action"

Other episodes you might enjoy:

• 009: Why Your Goals Don’t Stick (And How to Set Goals and Achieve Them)
• 010: Rethinking New Year’s Resolutions: A Gentler Approach for Setting Goals & Identity Based Goals for ADHD

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

If overwhelm feels like your default setting—too much to do, not enough time, and everything piling up faster than you can catch it—this episode is for you.

I’m breaking down why you get stuck in that cycle of paralysis, frantic last-minute action, and burnout, and what you can actually do to interrupt it.

By the end of this episode, you’ll walk away with a clearer understanding of the type of overwhelm you’re experiencing and a toolbox of realistic, actionable strategies to help you reset, reduce pressure, and get unstuck.

P.S. If your phone and doomscrolling is overwhelming you, get 10% off when you purchase with this link!

What you’ll learn in this episode:

• Why overwhelm happens in the first place (and why it’s not a personal flaw)
• How to regulate your nervous system before you try to get things done
• The role of self-talk in either easing or amplifying overwhelm

Resources Mentioned:

• Brick -get 10% off when you purchase with this link!
• Get your Free ADHD Action Plan

Other Episodes You Might Find Helpful (no pressure or rush!):

• 012: For Overwhelmed People Pleasers: How to Set Boundaries, Advocate for Yourself, and Reclaim Your Time
• 019: How to Take Action When You’re Overwhelmed & Don’t Know Where to Start
• 026: How to keep track of everything on your plate: A simple strategy to make to-do lists less overwhelming
• 039: How to Be More Efficient When You Feel Overwhelmed
• 051: Letting Go of “Shoulds”: Adjusting Expectations to Overcome Overwhelm
• 054: How to Stop Doomscrolling with ADHD: A Simple 3-Step Formula to Have a Healthier Relationship with your Phone

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

If you’ve ever found yourself saying, “I should be able to stop scrolling,” while still somehow glued to your phone… this episode is for you.

I’m going to walk you through a simple 3-step formula to have a healthier relationship with your phone.

By the end of this episode you’ll build your own personalized toolbox of strategies to help you stop doomscrolling & use your phone in a way that actually feels good for you. Because that’s the whole point, right?

Brick -get 10% off when you purchase with this link!

What You’ll Learn in This Episode

• How to stop doomscrolling even when you feel “stuck” in the habit
• Why ADHD brains are more vulnerable to doom scrolling — and how to work with your brain instead of fighting it
• How to identify the self-talk that keeps you scrolling
• A practical Brick App review, including what the Brick App is and how Brick can help you be more mindful of your phone use

Resources Mentioned:

• Brick -get 10% off when you purchase with this link!
• Get your Free ADHD Action Plan

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

If you’ve ever picked up your phone to respond to a text or Google something quick, but accidentally found yourself down an unintentional doomscroll rabbit hole… or found yourself paralyzed, mindlessly scrolling while simultaneously telling yourself “you should stop” but feeling incapable of putting the phone down — this episode is for you.

If you want to be more mindful of how you use your phone and you’ve tried to break the habit of doomscrolling but keep going back — you’re not alone.

Today we’re digging into why it’s so hard to stop doomscrolling — especially for ADHD brains — and what’s actually happening beneath that autopilot urge to reach for your phone.

My favorite tool to stop doomscrolling:

• Brick (get 10% off Brick with this link!)

What you’ll learn in this episode:

• The role of anxiety, uncertainty, and emotional dysregulation in keeping you stuck scrolling
• The hidden cues and triggers that send you reaching for your phone without realizing it
• What your brain is actually looking for when you scroll
• The first steps toward building a healthier, more intentional relationship with your phone so you can stop doomscrolling

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Episode 9: How to Set Goals that Stick
• Get your Free ADHD Action Plan

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you

As the days get shorter and darker, it’s completely normal to notice changes in your energy, focus, and motivation — but most of us forget to adjust our expectations to match what’s actually going on. In this episode, I’m talking about how seasonal shifts impact your brain and your executive functioning skills, and how you can work with the season instead of pushing against it.

Whether you love or hate winter (or live somewhere warm), this episode will help you understand why things might feel harder right now — and what you can do to make things feel easier.

What you’ll learn in this episode:

• Why your energy, motivation, and focus naturally shift during seasonal changes
• How winter affects executive functioning and what that might look like day to day
• Common areas where you may need to adjust expectations (like mornings, routines, and “productivity”)
• Simple ways to create “winter versions” of your routines and self-care habits
• How to practice self-compassion and redefine productivity during slower seasons

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• You can find the Big Blanket Co Hoodie I mentioned here. This is my FAVORITE thing to wear in the winter when I want to be cozy!
• Episode 33: How to create routines that you actually stick to: Morning routines for ADHD
• Get your Free ADHD Action Plan

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.