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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You can get your new and improved free ADHD Reset Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:06 Understanding ADHD Approaches
04:56 The Band-Aid Approach vs. Transformation
14:19 Information Overload and Implementation
23:05 The Three Types of Regulation

Summary

In this episode, I discuss two primary approaches to managing ADHD: the band-aid approach, which focuses on quick fixes, and the transformational approach, which emphasizes internal work and awareness. I highlight the importance of understanding dysregulation and its impact on the effectiveness of ADHD management tools (yes even using calendars can get better with regulation).

Takeaways

• The band-aid approach offers quick fixes but lacks long-term effectiveness.
• Transformation requires internal work and awareness, not just external tools.
• Dysregulation can hinder the effectiveness of ADHD management tools.
• Information hoarding can lead to inaction and frustration.
• Effective ADHD management combines both external tools and internal transformation.
• Understanding the three types of regulation is crucial for managing ADHD.
• Nervous system regulation alone is not enough for lasting change.
• Transformation takes time and patience, not instant solutions.

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

Chapters

00:00 Introduction to Smartphone Addiction and ADHD
04:29 Understanding the "Alternative Effect"
09:43 Radical Approaches to Technology Separation
15:00 Exploring Practical Solutions for Phone Use
20:35 Flexible Strategies for Managing Phone Addiction
30:59 Mindset of Curiosity and Reflection

Summary

In this episode of the ADHD with Jenna Free podcast, I discuss the relationship between smartphones and ADHD, exploring the addictive nature of technology and its impact on attention and regulation. I introduce the concept of the 'alternative effect' and share both radical and practical strategies for managing phone use, emphasizing the importance of separating technology and fostering a mindset of curiosity towards our habits. All I'm suggesting is to reflect on your phone usage and consider ways to create healthier boundaries with technology.

Takeaways

• Smartphones are designed to be addictive, especially for ADHD brains.
• The 'alternative effect' shows how options can lower our motivation.
• Separating technology can help reduce phone addiction.
• Using a dumb phone or MP3 player can create distance from distractions.
• Apps like ClearSpace can help limit social media use effectively.
• Flexible strategies can help manage phone addiction without drastic changes.
• Mindfulness and curiosity are key in addressing phone habits.
• Creating a personal entertainment ladder can help retrain attention spans.
• Reflection on phone use can lead to healthier habits over time.

Connect with Jenna

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

Chapters

00:00 Understanding Perfectionism and ADHD
02:52 The Fight or Flight Response and Its Impact
06:05 Perfectionism as a Defense Mechanism
12:02 Challenging Perfectionism and Embracing Imperfection
18:01 Practical Strategies for Overcoming Perfectionism
23:56 Finding Balance and Freedom from Perfectionism

Summary

In this episode we are exploring the complex relationship between perfectionism and ADHD. We talk about how perfectionism stems from a fight or flight response, acting as a defense mechanism against fear of failure and criticism. I emphasize the importance of recognizing perfectionism as a barrier to productivity and self-acceptance, encouraging you to challenge your perfectionistic tendencies and embrace imperfection (reality). I share practical strategies for overcoming perfectionism and highlight the need for awareness and balance in daily life.

Takeaways

• Perfectionism is often a defense mechanism.
• The fight or flight response can exacerbate perfectionism.
• Perfectionism can lead to feelings of disappointment and frustration.
• Self-criticism and low self-esteem fuel perfectionism.
• Awareness of perfectionism is the first step to overcoming it.
• Challenging perfectionistic thoughts can lead to greater freedom.
• It's important to recognize that perfect doesn't exist.
• Finding balance in life is crucial for regulation.
• Embracing imperfection can lead to increased productivity and satisfaction.

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