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

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.

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