Avsnitt
-
Too much to do, can't pick anything, can't move. The list is right there, the day is slipping, and somehow you end up frozen on the couch, wondering what is wrong with you. This episode is for the adult with ADHD who keeps hitting that wall and wants to understand what's actually happening in the brain when overwhelm takes over.
I break down why ADHD overwhelm is a nervous system event, what the brain is doing in fight or flight that makes executive functioning disappear, and why your perception of how much you have to do is almost never accurate. Plus two visualizations you can use right away to retrain how your brain is processing time and tasks.
00:00 – ADHD Overwhelm and What the Brain Is Doing
01:28 – ADHD Fight or Flight and the Prefrontal Cortex
05:37 – How ADHD Cognitive Distortions Warp Your Perception of Time
08:30 – Naming the Feeling as an ADHD Regulation Tool
10:16 – The Dotted Line Visualization for ADHD Overwhelm
13:16 – The Brick Path Visualization for ADHD Paralysis
Check out the show notes and other resources at https://jennafree.com/blog/adhd-overwhelm-how-to-regulate
Let's stay connected!
Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method certification launching in September.
Want more thriving with ADHD? Come hang out with me on Instagram!
Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
-
You are exhausted from swinging between frantic and frozen, and nothing you have tried seems to stick. This episode is for the ADHDer who is ready to understand why and finally have somewhere real to start.
I am introducing the ADHD regulation method, the first A to Z approach built specifically for the ADHD brain. I break down why your nervous system being stuck in fight or flight is making your ADHD symptoms significantly harder than they need to be, why the tools and strategies have not been landing, and what it really looks like to build from a regulated foundation instead of managing the chaos one crisis at a time.
00:00 – What Is the ADHD Regulation Method
03:00 – The Frantic Crash Cycle and ADHD Survival Mode
06:19 – How ADHD and Fight or Flight Make Symptoms Worse
09:02 – ADHD Dysregulation Is Not Inevitable
13:49 – ADHD Nervous System Regulation in the Moment
20:44 – Behavior Regulation and All or Nothing Thinking With ADHD
27:18 – Getting Started With the ADHD Regulation Method
Check out the full show notes and other resources at https://jennafree.com/blog/adhd-regulation-method
Let's stay connected!
Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method certification launching in September.
Want more thriving with ADHD? Come hang out with me on Instagram!
Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
-
Saknas det avsnitt?
-
You scroll for five minutes, and suddenly everyone else seems to have it all figured out. You feel like you're not enough, and quietly panic that you're falling short of where you should be. This episode is for the adult with ADHD who's worn out from constantly measuring themselves against everyone else.
I'm breaking down what's really happening with ADHD comparison, why your brain treats it as a fight or flight survival response, and why coming back to your own life, instead of trying to bring others down, is what finally calms the panic and helps you stop comparing yourself to others.
00:00 – Why ADHD Comparison Is a Fight or Flight Response
01:47 – Why Your Brain Compares to Keep You Safe
04:13 – How Comparison Drives ADHD Motivation Problems
06:44 – Comparing Yourself to Others on Social Media
08:58 – How Comparison Feeds ADHD and Low Self-Esteem
10:43 – How to Detach From Comparison and Regulate
13:12 – How to Stop Comparing Yourself With Others
Check out the full show notes and other resources at https://jennafree.com/blog/stop-adhd-comparison-cycle-for-good
Let's stay connected!
Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method certification launching in September.
Want more thriving with ADHD? Come hang out with me on Instagram!
Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
-
Your memory keeps failing you, and you can't figure out why. You forget why you walked into the room, lose your train of thought mid-sentence, and miss steps in tasks you've done a hundred times. This episode is for the adult with ADHD who's tired of feeling like their brain just won't cooperate.
I'm breaking down what's really happening with ADHD working memory, why fight or flight and cortisol make it significantly worse, and why regulation, not another system or app, is where the real improvement comes from.
Grab the free ADHD Regulation Guide in the show notes and start there.
00:00 – What Is ADHD Working Memory?
02:36 – How Fight or Flight Makes ADHD Working Memory Worse
05:05 – Why Your Brain Prioritizes Some Things and Drops Others
08:23 – Working Memory, Stress, and the ADHD Nervous System
18:18 – All or Nothing Thinking and the Fear of Forgetting
22:50 – The Real Fix for Improving Working Memory in ADHD
Check out the full show notes and other resources at https://jennafree.com/blog/improve-your-adhd-working-memory
Let's stay connected!
Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician certification launching in September.
Want more thriving with ADHD? Come hang out with me on Instagram!
Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
-
You already know you're staying up too late. You've tried going to bed earlier, and it hasn't stuck, and if you have ADHD, there's a real reason for that. This episode is for the ADHD adult who's exhausted but can't seem to stop hoarding the night away.
I'm breaking down why revenge bedtime procrastination and ADHD are so deeply connected, what's driving it at the level of the nervous system, and why fixing your night routine won't help much if the real problem is happening during the day.
Grab the free ADHD Regulation Guide.
00:00 – What Is Revenge Bedtime Procrastination?
02:29 – How ADHD Dysregulation Fuels Bedtime Procrastination
04:04 – Resentment, People Pleasing, and Saying No
14:20 – Radical Mindset Shift: "I Choose My Day"
23:37 – Easy Bedtime Routines for ADHD: Practical Tips
Check out the full show notes and other resources at https://jennafree.com/blog/revenge-bedtime-procrastination-adhd
Let's stay connected!
Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician certification launching in September.
Want more thriving with ADHD? Come hang out with me on Instagram!
Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
-
You're a clinician who cares deeply about your ADHD clients. You're giving them solid strategies, and they're still not moving forward. It's not a compliance problem. It's a missing layer in how ADHD is being treated.
I'm breaking down what that missing layer is, why most ADHD therapist training leaves practitioners without a clear clinical path, and what becomes possible when nervous system regulation becomes the foundation of your work.
Grab the free clinical reference guide, How to See Dysregulation in Your ADHD Clients.
00:47 – Training Gaps in ADHD Therapist Education
05:10 – ADHD, Fight or Flight, and the Nervous System
11:13 – Why Skill-Building Fails Without Regulation First
16:00 – What Changes When Clients Get Regulated
24:59 – How to Spot Dysregulation in Your ADHD Clients
30:05 – A Vision for Making Regulation the Standard in ADHD Treatment
Check out the full show notes and other resources at https://jennafree.com/blog/why-adhd-therapist-training-falls-short
Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician training launching in September Want more thriving with ADHD? Come hang out with me on Instagram Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group -
You're exhausted from holding your day together with caffeine, willpower, and good intentions, and it still falls apart. If your nervous system feels like it's always one step away from chaos, this episode is for you.
Five ordinary things are probably fueling your ADHD nervous system dysregulation without you realizing it. I'm breaking them down one by one, explaining why they keep your system stuck in fight-or-flight mode and what to do instead. This isn't the deep internal work, but it's the best place to start.
Grab Jenna's book, The Simple Guide to ADHD Regulation, wherever books are sold.
00:00 – ADHD and the Nervous System Connection
01:16 – Caffeine, Stimulants, and Your Fight or Flight Response
04:27 – Why Skipping Meals Makes ADHD Symptoms Worse
07:44 – How Scrolling Soothes Dysregulation Without Healing It
09:22 – The Bathroom Break You Keep Skipping and Why It Matters
11:32 – Why a Lopsided Schedule Fuels the ADHD Burnout Cycle
15:19 – A Practical Recap of All Five External Regulation Tips
16:28 – Why Internal Work Is What Makes the External Stuff Stick
Check out the full show notes and other resources at
https://jennafree.com/blog/adhd-nervous-system-dysregulation-habits
-
You wake up already behind, spin into frantic mode, then crash. If that cycle feels like just who you are, it isn't, and this episode explains why.
I'm breaking down the ADHD frantic crash cycle: what's driving it, why pushing through the frantic phase makes the crash worse, and what it looks like to start healing nervous system dysregulation instead of just coping with it.
If you're tired of the roller coaster and ready to get off it for good, start here. And if you're ready to do the deeper work, Jenna's ADHD Groups program is open now for a limited time at https://www.adhdwithjennafree.com/groups.
00:47 – The ADHD Frantic Crash Cycle Explained
02:53 – Why Intensity Leads to Burnout
04:35 – The Problem With "Ride Your High Energy" Advice
06:45 – ADHD Identity and Why Symptom Content Is Keeping You Stuck
13:21 – From Functional Freeze to a Regulated Life
15:09 – Simple Steps to Recognize and Interrupt Fight or Flight
16:54 – The Mindset Work Behind Long-Term ADHD Healing
Check out the full show notes and other resources at
https://jennafree.com/blog/how-to-break-adhd-frantic-crach-cycle
Let's stay connected!
Want more thriving with ADHD? Come hang out with me on Instagram!
Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
-
You're frozen, you finally panic into action, you crash. Then you do it all over again tomorrow. If that cycle feels impossible to break, this episode is for you.
I'm breaking down why ADHD paralysis keeps coming back no matter how hard you try, why the fixes that seem to work are making things worse, and what healing it at the root looks like. Plus, grab a spot in the free live workshop, Get Unstuck for Good.
02:36 – Why Short-Term Fixes Make ADHD Symptoms Worse
05:38 – Common ADHD Productivity Strategies That Backfire
09:50 – Nervous System Regulation as the Real Key to Getting Unstuck
16:56 – The Long-Term Approach to Healing ADHD Paralysis
Check out the full show notes and other resources at https://www.jennafree.com/blog/why-adhd-paralysis-keeps-coming-back
Let's stay connected!
April 29th: Get Unstuck for Good: Healing ADHD Paralysis at the Root Workshop
Want more thriving with ADHD? Come hang out with me on Instagram!
Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group!
-
What if productive procrastination isn't about seeking dopamine or being undisciplined?
What if you're cleaning the kitchen before work because your nervous system thinks your work project is a bear you need to run from?In this episode, I break down why you avoid the important task and do everything else instead. It's not laziness. It's your system avoiding what feels dangerous. And every time you avoid, you're training your nervous system that the task is unsafe.
Put on your regulation goggles. See yourself as an animal in dysregulation, not someone who's failing.
Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide
Join the free ADHD Regulation Workshop - Get Unstuck for Good (April 29th) -- www.jennafree.com/adhdworkshop
Want to dive into this work to reduce symptoms and make life more enjoyable? Learn more about ADHD Groups here -- www.adhdwithjennafree.com/groups
Get "The Simple Guide to ADHD Regulation" - www.jennafree.com/book
Connect with Me
Instagram TikTok -
What if your ADHD symptoms are being amplified because you're stuck in survival mode?
What if the reason life feels so overwhelming is because your system thinks you're in danger when you're actually just... living?In this episode, I break down what's happening in your body when you're in survival mode vs. when you're regulated. It's not just a mindset. It's biological.
When you're in fight or flight, your executive functioning goes down, your energy burns out fast, and you're stuck in freeze, scattered, or constant reaction. When you regulate, your capacity expands, symptoms lessen, and you can actually be present in your life.
Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide
Join the free ADHD Regulation Workshop - Get Unstuck for Good (April 29th) -- www.jennafree.com/adhdworkshop
Want to dive into this work to reduce symptoms and make life more enjoyable? Learn more about ADHD Groups here -- www.adhdwithjennafree.com/groups
Get "The Simple Guide to ADHD Regulation" - www.jennafree.com/book
Connect with Me
Instagram TikTok -
What if your money problems aren't about being irresponsible or bad at planning?
What if you're just stuck in survival mode... swinging between spending, hoarding, or avoiding?In this episode, I break down the four money patterns dysregulated ADHDers get stuck in. It's not about budgets or apps. It's about getting out of fight or flight.
When you're regulated, you make conscious choices with money. When you're dysregulated, you're either impulsively spending, paralyzed by fear, avoiding your accounts, or obsessively checking them.
Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide
Ready to get back in the driver's seat with money? Join the ADHD and Money Workshop -- www.adhdwithjennafree.com/adhdmoney
Want to dive into this work to reduce symptoms and make life more enjoyable? Learn more about ADHD Groups here -- www.adhdwithjennafree.com/groups
Get "The Simple Guide to ADHD Regulation" - www.jennafree.com/book
Connect with Me
Instagram TikTok -
What if emotional dysregulation isn't the problem?
What if trying to control your emotions is why you're still stuck?In this episode, I break down why emotional regulation is just a symptom. The real problem is nervous system dysregulation.
Your emotions aren't proof you're failing. They're proof your nervous system feels unsafe. When you stop trying to control the emotion and start regulating your nervous system, everything changes.
Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide
Want to dive into this work to reduce symptoms and make life more enjoyable? Learn more about ADHD Groups here -- www.adhdwithjennafree.com/groups
Get "The Simple Guide to ADHD Regulation" - www.jennafree.com/book
Connect with Me
Instagram TikTok -
What if being "too self-aware" isn't actually the problem?
What if you're just aware of the symptom but not the mechanism creating it?In this episode, I break down why ADHD self-awareness still leaves you stuck. You know you rush, procrastinate, and avoid. But knowing the behavior doesn't change it because awareness at the surface level isn't deep enough.
True awareness isn't knowing what you're doing. It's understanding why it's happening. When you understand the thoughts, beliefs, and nervous system patterns driving the behavior, that's when real change begins.
Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide
Want to dive into this work to reduce symptoms and make life more enjoyable? Learn more about ADHD Groups here -- www.adhdwithjennafree.com/groups
Get "The Simple Guide to ADHD Regulation" - www.jennafree.com/book
Connect with Me
Instagram TikTok -
What if your anxiety isn't a separate diagnosis you need to manage on top of your ADHD?
What if it's just your nervous system stuck in fight or flight... doing exactly what it thinks it's supposed to do?In this episode, I break down the connection between ADHD and anxiety and why I put them in the same bucket: dysregulation.
Your brain isn't broken and it's not against you. It's just confused about whether you're actually in danger. When you understand that, the anxiety starts to make a lot more sense, and it becomes a lot easier to soften.
Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide
Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups is where we dive in -- www.adhdwithjennafree.com/groups
Pre-order "The Simple Guide to ADHD Regulation" - www.jennafree.com/book
Pre-purchased The Simple Guide to ADHD Regulation? Join our free book club -- www.adhdwithjennafree.com/bookclub
Connect with Me
Instagram TikTok -
What if your ADHD therapy is accidentally keeping you stuck?
What if focusing on strategies and systems alone is missing the most important piece?In this episode, I break down what both therapists and clients need to know about working with ADHD. Good therapy should help you feel more regulated, not just more self-aware.
When therapy focuses on external tools without addressing your internal dysregulated state, you stay stuck in the same cycles. Regulation expands your capacity. Strategies just help you cope within your current limits.
Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide
Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups are now open -- www.adhdwithjennafree.com/groups
Pre-order "The Simple Guide to ADHD Regulation" -- www.jennafree.com/book
Pre-purchased The Simple Guide to ADHD Regulation? Join our free book club -- www.adhdwithjennafree.com/bookclub
Connect with Me
Instagram TikTok -
What if task initiation isn't actually an ADHD brain problem?
What if the reason you can't start tasks is because your brain is stuck in fight or flight?In this episode, I break down why task initiation struggles are really about dysregulation, not dopamine deficiency or executive dysfunction.
When you're in survival mode, your brain needs urgency, novelty, challenge, or interest just to get moving. When you regulate, you can just decide to do things.
Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide
Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups are now open -- www.adhdwithjennafree.com/groups
Pre-order "The Simple Guide to ADHD Regulation" - www.jennafree.com/book
Pre-purchased The Simple Guide to ADHD Regulation? Join our free book club -- www.adhdwithjennafree.com/bookclub
Connect with Me
Instagram TikTok -
What if the reason you can't stop scrolling, avoiding, or seeking comfort isn't a willpower problem?
What if your brain is just stuck in survival mode... zoomed in so far that you've lost sight of what actually matters?In this episode, I talk about what happens when the ADHD brain zooms in and how it quietly steals your perspective on what's important.
When you're dysregulated, your brain is focused on getting through the day. Not living it. The more regulated you become, the easier it gets to zoom back out and make decisions your future self will actually thank you for.
Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide
Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups are now open -- www.adhdwithjennafree.com/groups
Pre-order "The Simple Guide to ADHD Regulation" - www.jennafree.com/book
Connect with Me
Instagram TikTok -
What if rushing is making you late instead of helping you get there on time?
What if all that frantic energy is actually lowering your executive functioning and making everything harder?In this episode, I break down why rushing isn't just an ADHD thing, it's dysregulation.
When you slow down and focus instead of rushing and panicking, you become more efficient, less distracted, and literally have more brain function.
Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide
Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups are now open -- www.adhdwithjennafree.com/groups
Pre-order "The Simple Guide to ADHD Regulation" - www.jennafree.com/book
Connect with Me
Instagram TikTok -
What if honouring your ADHD brain is actually making things worse?
What if the relief you feel from avoiding stressful tasks isn't self-acceptance... but dysregulation running the show?
In this episode, I break down three common ways we think we're honouring our neurodivergence, but we're actually fueling the dysregulation.
There's a difference between conscious choice and compulsive avoidance. One is empowering. The other keeps you stuck.
We'll look at:
why avoiding things that cause anxiety (like mail) tells your nervous system they're dangerous - making the problem worse over time how the panic sprinter cycle (frantic bursts then crash) isn't your natural state - it's your brain in fight or flight why text message overwhelm is dysregulation, not neurodivergence (all-or-nothing thinking, perfectionism, feeling like demands) the key question: is this a conscious choice I'm making, or is dysregulation making choices for me? how to break these cycles by facing things with regulation work - not white-knuckling, not avoidingYou're an adult. You can do whatever you want. But when you're making choices from a regulated place, you'll actually want to do the things that used to feel impossible.
Download the free ADHD Regulation Guide -- www.adhdwithjennafree.com/adhdguide
Want to dive into this work to reduce symptoms and make life more enjoyable? ADHD Groups are now open -- www.adhdwithjennafree.com/groups
Pre-order "The Simple Guide to ADHD Regulation" -- www.jennafree.com/book
Connect with Me
Instagram TikTok - Visa fler
