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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.

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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.

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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.

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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.

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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.

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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.

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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.

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You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 Understanding Dopamine and ADHD
03:45 The Impact of Quick Dopamine Hits
10:16 The Pursuit of Pleasure vs. Meaning
15:36 Healthy Ways to Boost Dopamine
19:52 Finding Fulfillment Beyond Quick Fixes
26:49 Regulation and Long-Term Happiness

Summary

In this episode of the ADHD with Jenna Free podcast, we explore the relationship between dopamine and ADHD, discussing how dopamine affects mood, motivation, and behavior. I dive into the importance of understanding dopamine's role in ADHD and the potential pitfalls of seeking quick dopamine hits through activities like scrolling and substance use. We are challenging this stereotype by discussing the pursuit of pleasure (hedonia) with the pursuit of meaning and fulfillment (eudaemonia), advocating for healthier ways to boost dopamine through engaging activities that promote long-term happiness and growth. I am sharing the need for regulation and awareness in managing dopamine levels and finding true fulfillment in life.

Takeaways

• Dopamine is crucial for mood, motivation, and attention.
• People with ADHD may produce less dopamine than those without.
• ADHD medications often work by increasing dopamine levels.
• Quick dopamine hits can lead to a crash and feeling worse.
• The brain seeks balance and homeostasis after dopamine spikes.
• Survival mode leads to short-sighted decision-making.
• Healthy dopamine boosts come from activities like exercise and connection.
• Finding fulfillment requires growth and long-term goals.
• Regulation is key to managing dopamine and achieving happiness.

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