Siste episoder av ADHD with Jenna Free podcast

1. EP. 34: ADHD at Work: Putting Work in Its Place (The Severance Episode) | ADHD with Jenna Free17.11.2025 (00:22:30)

   You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide Take the free Dysregulation Quiz here - https://adhdwithjennafree.typeform.com/adhdquiz Register for the ADHD at Work 2.0 Workshop - www.adhdwithjennafree.com/adhdwork Chapters 00:00 Introduction: ADHD at Work and the Severance Episode 01:00 When the Mental Boundary Between Work and Life Disappears 03:00 Why Everything Feels Urgent When You're Dysregulated 05:00 You Can't Work Your Way to Peace 06:00 Signs You've Lost Your Work-Life Severance 08:00 Regulating Your Body at Work and at Home 10:00 The Beliefs Behind Your Urgency 13:00 Regulating Your Behavior: Finding Balance 16:00 My Personal Experience with Work Boundaries 19:00 What Regulation Actually Looks Like 21:00 ADHD at Work 2.0 Workshop Announcement Summary In this episode, I talk about ADHD at work and how to actually put work in its place - not with better time management or productivity hacks, but with nervous system regulation. If you've ever been at your kid's soccer game and suddenly remembered an email you should have sent, and now your whole body feels uncomfortable until you send it, this is for you. I'm calling this "the Severance episode" after the TV show, because for ADHDers struggling with ADHD burnout and work-life balance, the mental boundary between work and life can completely disappear. I break down why ADHD makes it so hard to stop thinking about work, even when you desperately want to rest. When you're dysregulated, everything feels urgent - you can't stop thinking about work at home, but then when it's actually work time, you might be stuck in ADHD procrastination and overwhelm. It's the worst trap. I explain how working from dysregulation creates more dysregulation, so you'll never work yourself into peace. I also share the three types of regulation you need: body (slowing down, breathing, relaxing tension), mind (challenging beliefs like "if I don't stay on top of this, everything will fall apart"), and behavior (creating consistency instead of extreme work patterns). I share my own journey from obsessively thinking about work 24/7 to now having natural boundaries and actually feeling done at the end of the day. This episode will help you understand why ADHD at work feels so exhausting and what you can actually do about it. Action Step This week, pick one area to start practicing regulation. For your body: slow your walking between meetings or around your house, bring your shoulders down from your ears, and check if you're breathing or holding your breath. For your mind: notice when you feel urgent and ask yourself "what belief is driving this urgency?" Is it "if I don't stay on top of this, everything will fall apart" or "if I'm not thinking about it, I'll forget something"? For your behavior: set a quitting time and actually stop, regardless of how much you got done. Notice when you think "just one more email" - that's dysregulation trying to externally regulate. Start small with whichever feels most doable. Takeaways For dysregulated ADHD brains, the mental boundary between work and life can completely disappear When you're dysregulated, everything feels urgent - this is why you can't stop thinking about work You can't work your way to peace - working from dysregulation creates more dysregulation Three types of regulation: body (slow down, breathe, relax tension), mind (challenge beliefs behind urgency), behavior (create consistency instead of extremes) Regulation gives you the internal ability to turn work off when you want rest, and turn it on when you want to work - that's the real skill Connect with Me Instagram TikTok

2. EP. 33: But It's Boring: Why Your ADHD Brain Mistakes Calm for Discomfort | ADHD with Jenna Free10.11.2025 (00:18:51)

   Take the free Dysregulation Quiz here - https://adhdwithjennafree.typeform.com/adhdquiz Join the waitlist for ADHD Groups (starting January) - www.adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction to Boredom and ADHD 01:00 What Does "Boring" Really Mean? 03:00 Boredom as a Nervous System Mechanism 05:00 When Dysregulation Feels Like Boredom 08:00 Boredom Can Be a Motivator for Change 10:00 The Mismatch Between Your State and the Task 12:00 Is Regulation Boring? (Spoiler: No) 15:00 This Week's Practice: Notice Your Body During "Boring" Tasks Summary In this episode, I talk about ADHD and boredom - something I hear constantly from ADHDers struggling with procrastination and task avoidance. If you've ever said "it's just too boring, I can't do it" about laundry, dishes, emails, or paperwork, this episode is for you. I break down why ADHD makes certain tasks feel unbearably boring, and spoiler - it's not actually about the task itself. It's about ADHD dysregulation showing up as physical discomfort. That crawling-out-of-your-skin feeling when you're trying to focus on "boring" tasks? That's your nervous system, not lack of willpower. Using a real example from one of my ADHD regulation group members who couldn't do her taxes (not because they were hard, but because the ADHD overwhelm and boredom felt like a physical wall), I explain how ADHD procrastination is often really a mismatch between your nervous system state and what the task requires. When your ADHD brain is in fight or flight but the task needs calm, steady focus - that's when everyday tasks feel impossible. I also address the fear that ADHD regulation sounds boring, because we confuse dysregulation with excitement. But the stress chemistry of running late and doing things last minute isn't fun - it's exhausting. ADHD regulation gives you real free time, actual relaxation, better focus, and improved self-esteem. Way more exciting than chaos. Action Step This week, when you catch yourself saying "this is boring," pause and get curious. What does your body actually feel right now? Pick one task you've been avoiding because it's "boring" - folding laundry, washing dishes, filling out a form - and do it while really noticing what's happening in your body. Are you restless? Rushing to get it over with? Feeling physically uncomfortable? Take a breath and see if you can slow down and match your internal energy to what the task actually requires (which is usually pretty calm and steady). Notice if slowing down and matching the energy makes it less painful. I'd love to hear what you discover. Takeaways Boredom for ADHD brains is often actually dysregulation showing up as physical discomfort - tension, restlessness, that crawling-out-of-your-skin feeling The real issue is a mismatch: your internal state is heightened (fight or flight) but the task requires calm, steady action For dysregulated ADHD brains, stillness and calm can feel threatening instead of soothing Regulation isn't about forcing focus - it's about shifting your internal state so the task doesn't feel like a threat We confuse dysregulation with excitement, but that "excitement" is really just stress chemistry (cortisol and adrenaline) A regulated life gives you real free time, actual relaxation, and better self-esteem - way more exciting than chaos When you're uncomfortable during a task, it's usually because your system has revved up and started rushing Sometimes boredom is a signal that something needs to change, but often we're calling dysregulation "boredom" and avoiding things we actually want to get done Connect with Me Instagram TikTok

3. EP. 32: The Belief That's Keeping You Stuck in Survival Mode (And How to Finally Let It Go) | ADHD with Jenna Free03.11.2025 (00:20:56)

   Take the free Dysregulation Quiz here - https://adhdwithjennafree.typeform.com/adhdquiz Join the waitlist for ADHD Groups (starting January) - adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction and Dysregulation Quiz 01:00 Beliefs Are the Roots of the Tree 03:00 The "I'm Behind, I Need to Catch Up" Belief 05:00 What Are Belief Schemas? 07:00 Common ADHD Dysregulated Beliefs 09:00 Perfectionism as a Hidden Belief System 11:00 Step 1 - Name It, Don't Shame It 12:00 Step 2 - Connect Body and Belief Work 14:00 Step 3 - Update Your Schema Over Time 16:00 Bringing It Back to Reality vs. Potential 18:00 You're Rewriting Your Brain's Story 20:00 Noticing When Beliefs Don't Make Sense Summary In this episode, I dive into belief schemas - the deep, often subconscious belief systems that keep us dysregulated even when we're working on physical regulation. I explain how beliefs like "I'm behind, I need to catch up," "I can't trust myself," and "something bad will happen if I relax" were formed during childhood (often through the friction of being neurodivergent in a neurotypical world) and continue to trigger our nervous system into fight or flight. Using powerful examples like rushing to a massage appointment or dragging your child home from school for no logical reason, I demonstrate how these beliefs run like software in the background, keeping us stuck in panic, perfectionism, and avoidance. This episode teaches you the three steps to work with dysregulated beliefs: name it without shame, connect the body work with belief work, and update your schema to match your adult reality. Action Step: This week, notice when you feel rushed, panicked, or pressured. Pause and ask yourself: "What belief is underneath this feeling right now?" Look for thoughts like "I'm behind," "There's not enough time," "I should be further along," or "Something bad will happen if I stop." Simply bringing awareness to these beliefs is the first powerful step in changing them. Takeaways Regulation isn't just nervous system work - beliefs and thoughts need regulation too. Belief schemas are the subconscious lens through which we interpret the world. Many ADHD belief systems were formed in childhood from being misunderstood and constantly corrected. Common dysregulated beliefs include: "I'm behind, I need to catch up," "I can't trust myself," "If I'm not achieving, I'm failing," and "Something bad will happen if I relax." These beliefs trigger the nervous system into dysregulation, even when nothing dangerous is happening. The belief "I'm behind" often creates paralysis rather than productivity - it backfires. Perfectionism can be hidden - your life may look far from perfect, but the belief system is still running underneath. The three steps: Name it (awareness), connect body and belief work together, and update your schema over time. You have more autonomy as an adult than your internal system realizes - updating this is crucial. Living in "potential" (shoulds, judgments) versus reality keeps you stuck and powerless. There's never a logical reason to rush - notice when you're rushing for no reason at all. Thought and belief regulation brings you back into your power and the present moment. Connect with Me Instagram TikTok

4. EP. 31: The Real Reason You Procrastinate: Your Nervous System Is Trying to Protect You | ADHD with Jenna Free27.10.2025 (00:25:13)

   Join the waitlist for ADHD Groups (starting January) - adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction to Maladaptive Regulation 01:00 What is Maladaptive Regulation? 03:00 Why Self-Compassion Matters 04:00 The Calendar Research Trap Example 06:00 The Scroll and Clean Cycles 08:00 Compulsive vs. Conscious Choices 09:00 Who's Driving Your Regulation Ship? 11:00 Survival Mode vs. Long-Term Goals 13:00 You're Not Actually in Danger 15:00 Bringing Patterns Into Consciousness 17:00 The Three Pieces - Body, Brain, Behavior 19:00 Implementation Over Information 21:00 What is Your Body Protecting You From? 23:00 Finding Real Safety and Regulation Summary In this episode, I explore maladaptive regulation - those automatic things we do that temporarily soothe us but ultimately keep us stuck in dysregulation. I explain how scrolling, cleaning before starting work, researching the "perfect" calendar system, and even rumination are your nervous system's unconscious attempts to regulate, not character flaws or laziness. When we leave regulation to our subconscious and nervous system, they prioritize immediate survival over long-term goals, keeping us in circles rather than moving forward. Using powerful examples (like a client who spent months researching calendars instead of using one, or buying a $950 calendar system that never got used), I demonstrate how these patterns work and why awareness is the critical first step. This episode teaches you how to shift from unconscious maladaptive regulation to intentional regulation by working with your body, brain, and behavior. Action Step The next time you catch yourself in a maladaptive regulation pattern (scrolling, procrastinating, overthinking, etc.), pause and ask yourself: "What is my body trying to protect me from right now?" Notice any physical tension or discomfort. This simple question begins to shift you from automatic regulation to intentional regulation by bringing awareness to what's happening beneath the surface. Takeaways Maladaptive regulation is your system's unconscious attempt to feel safer, not a character flaw. Common examples include scrolling, shopping, cleaning to avoid tasks, researching endlessly, rumination, and overcompensating. When it's compulsive (you can't stop yourself), that's maladaptive regulation, not a conscious choice. Your subconscious and nervous system only care about immediate survival, not long-term goals. These strategies work in the short term but create long-term pain and keep you stuck in circles. The pattern is: temporary relief → guilt/shame → deeper dysregulation. Over 80% of ADHDers feel self-compassion is a "cop out" - but it's actually essential for regulation. You're likely not in actual danger, but your system acts as if you are (survival mode). Real regulation requires the conscious mind to "take the wheel" from automatic patterns. The three pieces of intentional regulation: Body (physical interruption), Brain (cognitive reframe), Behavior (finding balance). The power is in implementation, not collecting more information (which itself can be maladaptive regulation). Awareness of maladaptive regulation patterns is always the first critical step. Connect with Me Instagram TikTok

5. EP. 30: The ADHD Self-Sabotage Cycle - The Fear That Stops You From Trying | ADHD with Jenna Free20.10.2025 (00:20:55)

   Join the waitlist for ADHD Groups here - adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction to Vulnerability and ADHD 01:00 What Vulnerability Really Means 03:00 Personal Example - Group Launch Protection 05:00 Subconscious Self-Protection Mechanisms 07:00 Why Vulnerability Feels Dangerous 09:00 How This Shows Up in Different Life Areas 11:00 The Gift of Being Vulnerable 13:00 Getting Your Hopes Up vs. Playing It Safe 15:00 Making Vulnerability Feel Safer 17:00 Reflection Questions and Acting Class Example 20:00 Taking Small Steps Forward Summary In this episode, I explore the often-overlooked connection between ADHD, dysregulation, and our ability to be vulnerable. I explain how vulnerability isn't just about sharing feelings with others - it's about the willingness to try things without guarantees, to be seen trying, to risk disappointment. When we're in fight or flight, our nervous system confuses emotional risk with physical danger, causing us to back away from the very things we want most. Using personal examples (including my own experience of cutting a group launch short to avoid potential disappointment), I demonstrate how dysregulation makes us pump the brakes on our goals, relationships, and dreams - not consciously, but as a self-protection mechanism. This episode offers practical ways to start building safety around vulnerability so you can actually go for what you want in life. Action Step: Notice one place this week where you're backing off from what you really want because it feels too vulnerable. Ask yourself: Is this dangerous or just uncomfortable? Then make one tiny step forward - go to one yoga class, mention your interest in a promotion once, or try something new without committing fully. The goal is to get evidence that it's safe to try, even if the outcome is uncertain. Takeaways Vulnerability means being willing to be seen, take emotional risks, and try without guarantees. When dysregulated, even admitting to yourself that you want something can feel too scary. Our nervous system confuses emotional risk (disappointment, embarrassment) with physical danger. We often pump the brakes on our goals subconsciously to avoid potential disappointment. This shows up everywhere - work, relationships, hobbies, self-care, and even regulation work itself. The real risk of vulnerability is just uncomfortable feelings, not actual danger. "Don't get your hopes up" is a dysregulated response that actually decreases your chances of success. You miss 100% of the shots you don't take - backing off guarantees failure. Being vulnerable with yourself (not just others) is crucial for moving forward in life. Small exposures to vulnerability build evidence that it's safe to try and want things. All feelings, including disappointment and embarrassment, are safe to feel. Living without the ability to be vulnerable keeps you trapped and limits your life significantly. Connect with Me Instagram TikTok

6. EP. 29: Executive Functioning Explained - Why ADHD Makes Everything Feel Impossible | ADHD with Jenna Free13.10.2025 (00:20:56)

   Join ADHD Groups starting October 20th - adhdwithjennafree.com/groups Watch the free ADHD Regulation Masterclass (available until October 19th) - adhdwithjennafree.com/masterclass You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 ADHD Groups Are Open - Join Now 01:00 What is Executive Functioning? 02:00 Self-Regulation and Daily Life Management 04:00 Executive Functioning as Goal-Directed Action 05:00 Can You Increase Executive Functioning? 07:00 The Blindfold Analogy 09:00 Perception Changes Everything 11:00 The Cost of Chronic Fight or Flight 13:00 Client Success Story - PhD Dissertation 15:00 The Power of Believing Change is Possible 16:00 Action Step - Shifting Your Perception 19:00 Working Through Resistance Summary In this episode, I dive deep into executive functioning - what it is, why ADHDers struggle with it, and most importantly, whether you can actually improve it. I explain how being in chronic fight or flight dramatically impairs executive functioning by redirecting blood flow away from your prefrontal cortex. Using real client examples, I demonstrate how regulation work can dramatically increase your ability to focus, plan, and execute tasks. I share a powerful action step about shifting your perception from seeing a "brick wall" of tasks to a "brick path" you can take one step at a time. This episode challenges the belief that executive dysfunction is permanent and shows you exactly why regulation work is the key to unlocking your true cognitive capacity. Action Step: Practice shifting your perception this week. When you notice feeling overwhelmed by your to-do list or the day ahead (the "brick wall"), mentally lay it down as a "brick path." Identify just the one next step in front of you right now. Focus only on that present moment action, taking it one brick at a time. This trains your brain to think linearly, reduces overwhelm, and signals safety to your nervous system. Takeaways Executive functioning is the management system of your brain that coordinates thoughts and behaviors toward goals. Key components include working memory, cognitive flexibility, and impulse control. Fight or flight significantly impairs executive functioning by redirecting blood flow from the prefrontal cortex. You likely don't know your true executive functioning capacity because you've been dysregulated since childhood. Getting out of fight or flight removes the dampening effect on your cognitive abilities. Your perception of tasks changes dramatically when dysregulated - everything feels overwhelming. Being in chronic fight or flight means suffering all the negative effects without actual danger. Real example: A client finished her PhD dissertation in 4 months after 2 years of being stuck. Believing improvement is possible is the first critical step to making progress. You can only take action in the present moment - hypervigilance about future steps is counterproductive. Resistance to regulation work is normal and comes from your dysregulated system trying to protect you. Connect with Me Instagram TikTok

7. EP. 28: RSD Explained - Why ADHD Brains Panic at Any Hint of Criticism | ADHD with Jenna Free06.10.2025 (00:22:34)

   Join the waitlist for ADHD Groups here - adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:01 Introduction to Rejection Sensitivity Dysphoria 02:00 The Bad Review and Initial Reaction 04:00 Understanding the Physical Response 06:00 Reactive vs. Responsive Thinking 08:00 Step-by-Step Regulation Process 10:00 Physical Regulation Techniques 12:00 Cognitive Restructuring and Taking Feedback 14:00 Information vs. Implementation Balance 17:00 Using Criticism Constructively 19:00 The Gift of Taking Feedback 21:00 Final Thoughts and Action Steps Summary In this episode, I dive into rejection sensitivity dysphoria (RSD) - that debilitating feeling when criticism makes you want to run away or quit everything. Using a recent podcast review as a real-time example, I walk through exactly how dysregulation shows up physically and mentally when facing criticism, and more importantly, how to regulate through it. I share the specific steps I used to go from heart-racing panic to productive action, demonstrating how regulation allows us to take in valid feedback instead of staying defensive. This episode includes a detailed action plan for managing RSD episodes. Action Steps for Managing Rejection Sensitivity Dysphoria: Observe the dysregulation - Notice physical symptoms (racing heart, clenched stomach, tense shoulders) and mental reactions (all-or-nothing thinking, panic responses) Regulate physically - Take deep breaths, consciously relax your body, remind yourself "I'm safe, this isn't dangerous" Shift your thinking - Challenge catastrophic thoughts, move from reactive to responsive mode Assess the feedback - Once calm, objectively evaluate if there's valid insight to take from the criticism Take productive action - Use the feedback constructively rather than defensively Takeaways Rejection sensitivity dysphoria is dysregulation triggered by perceived criticism or rejection. The ADHD brain tends to focus more on negative feedback than positive reviews. Physical symptoms include racing heart, stomach clenching, and muscle tension. Dysregulation causes cognitive distortions and reactive rather than thoughtful responses. Regulation takes practice - your nervous system needs training like building muscle. Being able to take feedback non-defensively is a superpower for growth and success. You don't need more information, you need consistent implementation of basics. It's safe to be imperfect and use criticism as a tool for improvement. The goal is responding thoughtfully rather than reacting emotionally. Taking feedback well allows you to learn, grow, and improve continuously. Connect with Me Instagram TikTok

8. EP. 27: From 30,000 Screenshots to One Simple Strategy - Why ADHDers Need Less, Not More | ADHD with Jenna Free29.09.2025 (00:15:48)

   You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction to Less is More Philosophy 01:00 The More is More Dysregulated Mindset 02:00 Trying to Do It All vs. Focused Action 03:00 Physical Items and Hoarding Tendencies 05:00 Information and Knowledge Overload 07:00 Prioritization and Focus Strategies 08:00 ADHD Tools and Overcompensation 10:00 Purpose Over Perfectionism 12:00 Abundance vs. Scarcity Mindset 14:00 Episode Length and Content Value Summary In this episode, I explore the concept of "less is more" for ADHDers, particularly how dysregulation leads to a "more is more" mindset that actually creates more problems. I discuss how being in fight or flight mode causes us to believe we need more calendars, more lists, more information, and more of everything to feel safe. I cover practical areas where streamlining can help: physical possessions, information consumption, prioritization, ADHD tools, task focus, and developing an abundance mindset. This episode also marks the transition to audio-only format as an example of the less is more philosophy in action. Takeaways Dysregulation causes a "more is more" mindset rooted in scarcity and fear. Physical hoarding and keeping items "just in case" stems from feeling unsafe. Information overload prevents implementation and creates overwhelm. Having too many priorities means having no real priorities. Multiple ADHD tools often become counterproductive overcompensation. Focusing on task purpose prevents getting stuck in perfectionism. True abundance mindset recognizes that "enough" already exists. Streamlining creates space for better focus and execution. Less work can often produce better results when done intentionally. Challenging the "more is more" impulse helps regulate the nervous system. Connect with Me Instagram TikTok

9. EP. 26: The Internal Tug of War - Why Your Conscious, Subconscious & Nervous System Fight ADHD Regulation | ADHD with Jenna Free22.09.2025 (00:19:11)

   You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Dysregulation and Its Components 05:02 The Role of the Conscious Mind 12:37 Exploring the Subconscious Mind 14:32 The Nervous System's Impact on Regulation 21:54 Aligning the Three Parts for Regulation Summary In this episode of ADHD with Jenna Free, we discuss the intricate relationship between the conscious mind, subconscious mind, and nervous system in the context of dysregulation, particularly for individuals with ADHD. I explain how these three components can often be in conflict, leading to feelings of being stuck or overwhelmed. I emphasize the importance of aligning these parts to achieve emotional regulation and personal growth, providing insights into how to navigate this complex journey. Takeaways Dysregulation can feel like an internal tug of war. The conscious mind is aware of the need for change. The subconscious holds ingrained beliefs that can hinder progress. The nervous system reacts automatically to perceived threats. Aligning the conscious, subconscious, and nervous system is crucial for regulation. Understanding the invisible barriers is the first step to overcoming them. It's normal to feel resistance when trying to slow down. Creating new belief systems is essential for personal growth. Dysregulated behavior often stems from underlying beliefs. Patience and grace are necessary in the journey towards regulation. Connect with Me Instagram TikTok

10. EP. 25: Why ADHDers Rush Everything - The Fight-or-Flight Pattern Sabotaging Your Success | ADHD with Jenna Free15.09.2025 (00:25:08)

    Take the quiz: adhdwithjennafree.typeform.com/adhdquiz You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Rushing in ADHD 08:50 The Three Levels of Rushing 18:23 Breaking the Cycle of Rushing Summary In this episode, I discuss the common trait of rushing among dysregulated ADHDers. I emphasize the importance of slowing down to improve executive functioning and offer practical strategies to interrupt the cycle of rushing (yes it's a cycle and we are trapped in it!) We go over the three levels of rushing—physical, mental, and impatience—and highlight the need for self-awareness and mindfulness in making changes. I'm excited to see what you notice if you choose to practice these shifts this week! Takeaways Rushing is a major issue for ADHDers (even though a lot of the time it can feel helpful). It signals danger to the nervous system, causing dysregulation! Rushing skews our perception of time and creates a scarcity mindset. There are three levels of rushing: physical, mental, and impatience. Challenging the belief of 'not enough time' is crucial. You can achieve more by doing less when regulated. Connect with Jenna Instagram TikTok

11. EP. 24: Overstimulation vs. Dysregulation - Why ADHDers Need to Know the Difference | ADHD with Jenna Free08.09.2025 (00:24:06)

    You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Overstimulation and Dysregulation 10:49 Coping with Overstimulation 24:16 Long-term Regulation Strategies Summary In this episode of the ADHD with Jenna Free podcast, we dive into the concepts of overstimulation and dysregulation for ADHDers. I explain the differences of overstimulation and dysregulation and where they overlap. It's important to understand these two concepts so you can make the best decisions in how to cope. Dealing with the immediacy of overstimulation and long term dysregulation will improve your quality of life 100 fold! Takeaways Overstimulation is a state where the brain receives too much sensory information. Dysregulation occurs when the nervous system is imbalanced, often stuck in fight or flight mode. Dysregulation can make individuals more sensitive to overstimulation. Understanding the difference between overstimulation and dysregulation is crucial for effective coping. You deserve to have a life that's easier and more enjoyable. Connect with Me Instagram TikTok

12. EP. 23: The ADHD Overconsumption Trap - Why We Buy, Eat & Scroll When Dysregulated | ADHD with Jenna Free01.09.2025 (00:18:01)

    You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding the Fight or Flight Response 03:24 The Impact of Chronic Stress on Consumption 09:14 Balancing Consumption and Creation 14:35 Finding Fulfillment Through Creation Summary In this episode I explore the effects of the fight or flight response on consumption behaviors. I discuss how these stress responses lead to overconsumption of food, goods, and content as a means of coping. I share the importance of balancing consumption with creation to foster well-being and self-regulation. We wrap this episode encouraging you to reflect on your consumption habits. Takeaways Overconsumption is often a coping mechanism for dysregulation. Dopamine-seeking behavior can lead to unhealthy consumption patterns. Balancing consumption with creation is crucial for mental health. Creation fosters a sense of purpose and self-esteem. Connect with Jenna Instagram TikTok

13. EP. 22: ADHD People-Pleasing Explained - When 'Being Nice' Is Really About Staying Safe | ADHD with Jenna Free25.08.2025 (00:20:43)

    You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding the Fawn Response in ADHD 02:59 The Impact of Survival Mode on Relationships 07:07 Breaking Free from the Fawn Response 12:11 Practical Strategies to Overcome People-Pleasing 19:16 Embracing Vulnerability and Taking Up Space Summary In this episode of the ADHD with Jenna Free podcast, I explore the often-overlooked fawn response in survival mode. I discuss how this response manifests in behaviors like people-pleasing and avoiding conflict, and how to recognize and address these patterns for regulation and increased executive functioning. I go over practical strategies for you to break free from the fawn response, advocate for yourself, and foster genuine connections with others. Takeaways Fawn is a response to feeling unsafe and is often overlooked. Being in survival mode can lead to people-pleasing behaviors. Setting boundaries is essential for regulation Asking for help is a crucial step in overcoming the fawn response. Taking up space and expressing needs creates connections. Practicing vulnerability can lead to stronger relationships. It's safe to say no and prioritize your own needs. Connect with Jenna Instagram TikTok

14. EP. 21: Why Can't ADHDers Ever Relax? The Fight-or-Flight Trap That Follows You on Vacation | ADHD with Jenna Free18.08.2025 (00:26:29)

    You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding ADHD and Rest 00:49 The Impact of Dysregulation on Enjoyment 04:26 Chronic Fight or Flight and Its Effects 07:44 Challenging Thoughts and Beliefs 11:08 Nervous System Regulation Strategies 13:56 All or Nothing Thinking in Rest 16:35 Finding Balance in Rest and Productivity 19:30 Transitioning Between Tasks 25:51 Overcoming Barriers to Rest Summary In this episode of the ADHD with Jenna Free podcast, I dive into rest and ADHD, exploring the struggle between dysregulation and the ability to relax. I get into how external factors often get blamed for difficulties in resting, while the real issues may lie within our thoughts, beliefs, and nervous system regulation. I talk about how to challenge all-or-nothing thinking, the importance of finding balance in daily life, and practical strategies for achieving a more regulated state that allows for genuine enjoyment and rest. Takeaways Rest is often hard for those with ADHD due to dysregulation. Chronic fight or flight states hinder relaxation. External factors are not the sole cause of our inability to rest. Nervous system regulation is crucial for relaxation. Slowing down can help manage dysregulation. All or nothing thinking can prevent effective rest. Regulated rest is about balance, not extremes. Rest should be integrated into daily life, not seen as a reward. Connect with Jenna Instagram TikTok

15. EP. 20: The Missing Piece in ADHD Treatment - How Nervous System, Thoughts & Behavior Work Together | ADHD with Jenna Free11.08.2025 (00:30:48)

    Learn more about the ADHD, Regulation and Intuitive Eating workshop here - adhdwithjennafree.com/ieworkshop You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding ADHD Regulation 05:25 Dysregulation and Emotional Responses 08:39 The Impact of Fight or Flight on ADHD 11:30 The Theory of ADHD Regulation 14:32 The Dysregulation Cycle 17:16 Finding Balance in Regulation 20:17 Three Types of Regulation 23:07 The Path to a Regulated Life Summary In this episode of the ADHD with Jenna Free podcast, I discuss the complexities of ADHD regulation, diving into the dysregulation cycle and the impact of being in a constant state of fight or flight. I share the need for a three prong approach that includes nervous system regulation, cognitive restructuring, and behavioral changes to achieve lasting change. Takeaways ADHD regulation involves more than just nervous system regulation. Emotional dysregulation is often a symptom of a system in fight or flight. Understanding the dysregulation cycle is crucial for change. Working on your thinking and beliefs can help alleviate dysregulation. Regulation work is a gentle but long-term process. Connect with Jenna Instagram TikTok

16. EP. 19: ADHD & Food - Why ADHDers Struggle & The Intuitive Eating Solution | ADHD with Jenna Free04.08.2025 (00:17:27)

    Check out the ADHD and Intuitive Eating workshop here - adhdwithjennafree.com/ieworkshop You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction to ADHD and Food Relationships 04:29 Understanding Unhealthy Relationships with Food 09:47 My Personal Journey with Food and ADHD 15:58 Principles of Intuitive Eating 21:36 The Role of Dysregulation in Eating Habits 24:36 Workshop Announcement!! Summary In this episode of the ADHD with Jenna Free podcast, I discuss the complex relationship between ADHD and food. I dive into the challenges faced by ADHDers regarding their eating habits, including unhealthy relationships with food, binge eating, and the impact of dysregulation. I share my personal journey from dieting to intuitive eating and how you can use intuitive eating and regulation to begin building a more balanced and healthy relationship with food. Takeaways ADHD can significantly impact your relationship with food. Many individuals with ADHD struggle with binge eating and dysregulation. A healthy relationship with food involves nourishment and enjoyment, not punishment. Intuitive eating can help create balance in eating habits. Ditching diet culture is essential for a healthy food relationship. No foods should be labeled as good or bad to avoid moral judgments. Regular eating can help regulate emotions and prevent binge eating. Connect with Jenna Instagram TikTok

17. EP. 18: The ADHD Negative Self-Talk Trap - Why Your Brain Thinks Criticism Keeps You Safe | ADHD with Jenna Free28.07.2025 (00:22:46)

    Check out ADHD Groups here - adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Negative Self-Talk in ADHD 04:00 The Impact of Negative Self-Talk on Regulation 07:26 Shifting from Negative to Neutral Self-Talk 12:01 Learning from Mistakes and Reflection 16:51 Embracing a Kinder Inner Dialogue Summary In this episode of the ADHD with Jenna Free podcast, I discuss the pervasive negative self-talk among ADHDers. I explore the reasons behind this, and share how it stems from a dysregulated state and serves as a misguided defense mechanism. I provide practical strategies for you to shift your mindset from negative self-talk to a more neutral perspective, encouraging self-compassion and reflection on mistakes without harsh judgment. The conversation highlights the importance of awareness and the need to create a positive mindset to improve overall well-being and reduce ADHD symptoms. Takeaways Most ADHDers experience a lot of negative self-talk. Negative self-talk serves as a misguided motivator. You are safe without negative self-talk. Shifting to neutral thinking can help reduce self-criticism. Curiosity about mistakes leads to better understanding. You deserve to live a life that's enjoyable and easier. Negative self-talk hinders personal growth and happiness. Connect with Jenna Instagram TikTok

18. EP. 17: The Real Reason ADHDers Struggle With Money - From Survival Mode to Financial Balance | ADHD with Jenna Free21.07.2025 (00:32:09)

    Get your spot in the Free ADHD Beliefs Workshop here - adhdwithjennafree.com/beliefs You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding ADHD and Money 02:16 Survival Mode and Short-Term Thinking 03:39 Shopping as a Coping Mechanism 10:27 The Rush and Its Impact on Spending 13:17 Dysregulation and Financial Avoidance 18:29 Facing Financial Discomfort 23:44 Balancing Short-Term and Long-Term Goals Summary In this episode of the ADHD with Jenna Free podcast, I discuss the complex relationship between ADHD and money management from a dysregulation lens. I explore how ADHD (particularly dysregulated ADHD) can lead to impulsive spending, avoidance of financial responsibilities, and the impact of survival mode on long-term financial planning. We are talking about why money can be hard and what we can do to make it better. Takeaways ADHD can complicate money management due to impulsivity. Survival mode affects our ability to think long-term about finances. Shopping can provide temporary relief from dysregulation. Rushing leads to poor financial decisions and increased spending. Avoidance of financial responsibilities can create a cycle of shame. Slowing down can lead to more thoughtful spending decisions. Urgent purchases often indicate dysregulation. Balancing short-term enjoyment with long-term goals is crucial. Mindfulness and regulation are key to improving financial health. Connect with Jenna Instagram TikTok

19. EP. 16: Beyond Nervous System Regulation - Why Your ADHD Beliefs Need Healing Too | ADHD with Jenna Free14.07.2025 (00:36:41)

    Grab your spot in "The ADHD Beliefs Keeping You Stuck in Survival Mode" Workshop - https://www.adhdwithjennafree.com/beliefs You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Dysregulation in ADHD 07:21 The Three Layers of Regulation 19:27 Shifting from Scarcity to Abundance 28:12 The Importance of Relaxation Summary In this episode, we explore the connection between dysregulation and ADHD, emphasizing the importance of addressing both the nervous system and belief systems to improve overall well-being. I dive into common beliefs that contribute to dysregulation, such as "I' m behind and I need to catch up", and offers strategies for shifting to more regulating beliefs. Takeaways ADHDers often experience chronic fight or flight due to dysregulation. Dysregulation can exacerbate ADHD symptoms, making them harder to manage. There are three layers of regulation: nervous system, thoughts and beliefs, and behavior. Shifting beliefs can lead to better regulation and improved functioning. The idea of being 'done' is a myth; life is ongoing. Scarcity mindset can lead to feelings of desperation and overwhelm. The dangling carrot philosophy keeps individuals in a cycle of stress. Connect with Jenna Instagram TikTok

20. EP. 15: The 6 External Changes That Transformed My ADHD - Simple Tools for Better Regulation | ADHD with Jenna Free07.07.2025 (00:23:10)

    You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 External Regulation Tools for ADHD 03:45 Slowing Down Household Dynamics 07:01 The Power of a Calendar 09:43 Managing Social Media and Scrolling 13:28 The Importance of Breaks 16:58 Implementing Changes Gradually Summary In this episode, I dive into 6 external tools and strategies for managing ADHD, focusing on how to create a more regulated environment. I emphasize the importance of slowing down schedules, simplifying household dynamics, utilizing calendars effectively, managing social media use, listening to one's body for breaks, and implementing changes gradually. I share personal experiences and practical tips to help you find balance and regulation through external supports and strategies. Takeaways External regulation tools can support internal regulation. Slowing down your schedule can prevent dysregulation. Simplifying household dynamics can create a calmer environment. Using a calendar is essential for managing ADHD effectively. Social media scrolling can exacerbate dysregulation. Taking breaks is crucial for maintaining mental health. Implementing changes gradually leads to better long-term results. Rest is as important as productivity. Finding balance is key to managing ADHD. Connect with Jenna Instagram TikTok

21. EP. 14: ADHD & Prioritization - Why You're Not Actually Bad at It & What's Really Going On | ADHD with Jenna Free30.06.2025 (00:28:03)

    You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Prioritization and Executive Dysfunction 05:42 Dysregulation and the Challenge of Prioritization 14:07 Accepting Consequences of Prioritization 19:20 The Importance of Decision-Making 28:41 Regulation as the Key to Effective Prioritization Summary In this episode of the ADHD with Jenna Free podcast, I explore the complexities of prioritization, particularly for us with ADHD. I highlight the role of dysregulation in decision-making and the necessity of accepting the consequences of our choices. By understanding the interplay between prioritization and regulation, I encourage you to reflect on your decision-making processes and embrace a more regulated and grounded approach to prioritization. Takeaways Prioritization is an action, not just a thought process. Dysregulation can make it difficult to prioritize effectively. Accepting the consequences of choices is crucial for prioritization. Everything we prioritize comes with a sacrifice. It's important to recognize that there is no 'right' answer in prioritization. Making decisions is more valuable than seeking the perfect choice. Dysfunctional thinking can lead to paralysis in decision-making. Regulation is key to overcoming prioritization challenges. Understanding the cause and effect of choices can aid in prioritization. Digging deeper into our beliefs can unlock better prioritization strategies. Connect with Jenna Instagram TikTok

22. EP. 13: How Regulation Changed Everything - My Personal ADHD Transformation Story | ADHD with Jenna Free23.06.2025 (00:23:03)

    You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Jenna's Journey with ADHD and Regulation 05:11 The Impact of Postpartum on ADHD 09:42 The Cycle of Dysregulation and ADHD 12:07 The Shift to Regulation as a Solution 15:21 Daily Life Transformation Through Regulation 16:15 Entrepreneurial Growth and Regulation 25:13 The Importance of Being Present 28:09 Taking Action and Execution in Regulation Summary In this episode, I share my personal journey with ADHD and how regulation techniques have transformed my life. I discuss the struggles I faced, particularly during postpartum, and how understanding ADHD led me to explore regulation as a coping strategy. I dive into the importance of being present and taking small steps in both daily life and entrepreneurial endeavors. Takeaways Regulation work has been the key to my success with ADHD. ADHD can manifest in various ways, including feelings of overwhelm and depression. Postpartum experiences can significantly impact ADHD. Dysregulation often leads to a cycle of overwhelm and crash. Being present in daily life reduces feelings of overwhelm. Entrepreneurial success can be achieved through a regulated approach. Taking small, consistent steps is crucial for growth and success. Rushing to achieve goals can lead to burnout and paralysis. Execution of regulation strategies is more important than having many ideas. Connect with Jenna Instagram TikTok

23. EP. 12: Our Obsession With Efficiency - Why ADHD Brains Need Sustainability Over Speed | ADHD with Jenna Free16.06.2025 (00:24:56)

    You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Understanding Efficiency in ADHD 08:13 The Cycle of Survival Mode and Efficiency 14:50 Shifting from Efficiency to Sustainability 27:11 Rethinking Rushing and Efficiency Summary In this episode, I discuss the concept of ADHDers obsession with efficiency. I explore how the obsession with efficiency can lead to feelings of guilt, shame, and frustration, particularly when in survival mode. We are talking about the importance of shifting focus from efficiency to sustainability, advocating for a more regulated approach to tasks that allows for gradual progress rather than perfectionism. Takeaways ADHDers often obsess over efficiency, which can be counterproductive. Perfectionism about efficiency can hinder action. Survival mode creates a cycle of start-stop behavior. Focusing on sustainability is more beneficial than efficiency. Life is long; we should aim for gradual progress. Small actions matter but we often devalue them. Connect with Jenna Instagram TikTok

24. EP. 11: Are You Happy? The Big Question Every ADHDer Needs to Ask | ADHD with Jenna Free09.06.2025 (00:26:35)

    You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Get your spot now in ADHD Groups (June 9th - 13th only) - adhdwithjennafree.com/groupspresale Chapters 00:00 Exploring the Purpose of Life 10:00 Shifting Perspectives on Life 20:08 Finding Joy in Everyday Moments 28:20 Connecting with What Truly Matters Summary In this episode of the ADHD with Jenna Free podcast, we dive into the profound question of life's purpose, what is all this running around and list checking off even for?!?! I emphasize the importance of stepping out of survival mode to gain perspective on what truly matters in life. Because a dysregulated brain is a zoomed in brain. Some fun "homework" here - to reflect on your priorities and to find joy in everyday experiences. I am here to advocate for a mindful approach to life that fosters connection and fulfillment - through The ADHD Reset! Takeaways The purpose of life is not just about productivity. Survival mode limits our perspective on what matters. We often prioritize tasks over meaningful connections. Mindfulness can help us enjoy everyday moments. Being present can enhance our quality of life. Life's challenges shouldn't make us rush through it. Connect with Jenna Instagram TikTok

25. EP. 10: Finding Calm in Chaos | How to Regulate Your ADHD Brain During Life's Hardest Moments | ADHD with Jenna Free02.06.2025 (00:21:00)

    You can get your free ADHD Reset Guide here - adhdwithjennafree.com/adhdguide Chapters 00:05 Navigating Life's Challenges with ADHD 04:56 Understanding Dysregulation and Its Justifications 06:09 The Human Experience of Grief and Regulation 07:16 The Role of Regulation During Hard Times 13:31 Fighting Reality: Acceptance and Moving Forward Summary In this episode of the ADHD with Jenna Free podcast, I dive into the complexities of regulating emotions during significant life events (think job loss, illness of a family member etc - but this can also be related to smaller but still impactful things like a stressful season at work, having a baby). I provides insights on how to navigate through hard times while maintaining a sense of regulation and clarity. I am sharing 5 things to consider when trying to regulate through more than the everyday stress of life. Takeaways Regulating through big life events is crucial for mental health. Dysregulation can feel justified during tough times, but it's important to recognize it. Grief is a natural human experience that cannot be bypassed through regulation. Regulation helps in observing and managing survival mode during crises. Acceptance of reality is key to moving forward after a setback. Connect with Jenna Instagram TikTok