050: How to Break the ADHD Shame Cycle with Self-Compassion: a conversation with Laura Sgro, LCSW

Decision fatigue is real and it requires a ton of executive functioning strategies to navigate the analysis paralysis that comes with it. I’m sharing the warning signs decision fatigue is keeping you stuck and 5 strategies you can start using today. What you’ll learn in this episode How decision fatigue and analysis paralysis can show up, from bouncing between tasks to autopiloting into scrolling, and why “I’m just so tired” can actually be overwhelm in disguise A simple check-in question that helps you decide when to take the pressure off a choice and when to pause, delay, or delegate it How batching decisions when you have more energy, then keeping them somewhere visible, gives future you a menu to choose from instead of a blank slate Ways to make fewer decisions in everyday life (including my favorite gift to ask for: a decision-free day) How to practice trusting yourself and giving yourself credit for the decisions you do make, even when the decision is “not right now”

If you're overwhelmed, stuck in your head, or feeling like you're always playing catch-up, this episode is for you. I'm sharing the 3 permission slips I give my executive function coaching clients (and myself) when the "shoulds" start piling up. What you'll learn in this episode Why "I just need to do things faster" keeps you stuck, and what to ask yourself instead How to slow down in small, realistic ways when an all-or-nothing approach isn't an option Why there's no such thing as a "normal week," and how to let your routines and systems look different without it becoming your new normal forever Why self-care takes executive function (and why it's so hard when you need it most) How I reframed my own "I should" into a plan, plus an update about the podcast

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 stress The power of the Two-Second Rule and how to use it Why 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 later

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: Sign up for the FREE ADHD Action Plan Private Podcast Join the ADHD Coaching Membership: Stuck to Started Read the blog version of this episode here: https://www.executivefunctioningfirst.com/podcast/023

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