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.

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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.

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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.

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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.

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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.

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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.

Connect with Jenna

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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.

Connect with Jenna

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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.

Connect with Jenna

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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.

Connect with Jenna

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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.

Connect with Jenna

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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.

Connect with Jenna

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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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ADHD Groups is now open: while spots are available - www.adhdwithjennafree.com/groups

 

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

Chapters

00:00 Understanding Acceptance in ADHD
06:52 The Impact of Fighting Reality (not accepting)
13:13 Dysregulation and Energy Management
19:01 Sustainable Change Through Acceptance
25:05 Curiosity Over Judgment

Summary

Today we are discussing the importance of acceptance in managing ADHD and the detrimental effects of fighting reality (when we do not accept what is). Acceptance does not equate to complacency but rather allows us to move forward and make change. We will be diving into the relationship between dysregulation, energy management, and sustainable change.

Takeaways

Acceptance is crucial for managing ADHD effectively. Fighting reality leads to dysregulation and energy depletion. Sustainable change comes from acceptance, not force. Judgments and 'shoulds' hinder progress and acceptance. Being present is essential for effective action. Energy management is key to avoiding burnout. Acceptance allows for realistic goal setting and progress. Self-reflection is best approached with curiosity, not judgment.

Connect with Jenna

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You can join the free ADHD workshop here - adhdwithjennafree.com/adhdworkshop

Chapters

00:00 Understanding ADHD Symptoms and Fight or Flight
03:17 The Connection Between Anxiety and Overthinking
08:48 Emotional Dysregulation Explained
12:47 Real-Life Examples of Emotional Responses
18:31 The Impact of Fear and Urgency on Motivation
25:33 Decision Fatigue and Overwhelm
31:38 Overcoming Executive Function Challenges
36:47 The Path to Regulation and Understanding ADHD

Summary

In this episode we explore the intricate relationship between ADHD symptoms and the fight or flight response. We talk about the importance of awareness in recognizing how symptoms like anxiety, emotional dysregulation, and decision fatigue are exacerbated by being in a state of dysregulation. Through personal anecdotes and practical insights we explore a deeper understanding of how to navigate your ADHD symptoms by focusing on regulation and self-awareness, ultimately leading to a more balanced and fulfilling life.

Takeaways

ADHD symptoms are often linked to the fight or flight response. Awareness of symptoms is crucial for effective management. Emotional dysregulation is not just a skill deficit; it's a response to stress. Regulation work can help manage emotional responses and improve daily functioning. Fear and urgency can hinder motivation and productivity. Decision fatigue stems from the pressure we place on ourselves to make the right choices. Taking small steps can help overcome executive function challenges. Understanding the connection between ADHD and fight or flight can lead to better self-management strategies.

Connect with Jenna

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You can join the free ADHD workshop here - adhdwithjennafree.com/adhdworkshop

Chapters

00:00 The Freedom of Choice in Regulation
02:22 Understanding Motivation and Its Impact
07:12 Transitioning from Fear-Based to Desire-Based Motivation
11:27 The Journey of Regulation and Overcoming Resistance
20:45 The Importance of Connection and Enjoyment in Life
26:01 Personal Transformation Through Regulation Work

Summary

Today we are exploring the difference between fear-based and desire-based motivation, highlighting being in fight or flight (motivated by fear) can lead to a cycle of stress and burnout. I encourage you to recognize your resistance to change and the impact of being in a dysregulated state on your ability to connect with others and enjoy life (isn't that the whole point!?)

Takeaways

Regulation work provides the freedom to choose our behaviors. Fear-based motivators can lead to burnout and are not sustainable. Desire-based motivators are gentler and more effective long-term. Being in a dysregulated state consumes a lot of energy. Connection with others is hindered when in fight or flight mode. Enjoying life is difficult when focused on survival. It's important to challenge beliefs that keep us stuck.

Connect with Jenna

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

Please rate and review the podcast to allow more ADHDers to discover this approach!

Chapters

00:00 Understanding ADHD and Nervous System Regulation
06:43 The ADHD Reset Approach
9:37 Identifying Dysregulation
20:50 Interrupting Dysregulation
26:17 The Journey to Regulation

Summary

Today we are diving into the importance of nervous system regulation for ADHDers. I will share how dysregulation can manifest and the impact it has on daily life. We will discuss the ADHD Reset approach, emphasizing the need to identify dysregulation and practice interrupting it to achieve a more regulated state. We explore practical strategies for awareness and coping, ultimately aiming to help you live a more enjoyable and productive life with ADHD.

Takeaways

ADHD can be helped through nervous system regulation. Chronic fight or flight is detrimental for ADHDers. Identifying dysregulation is crucial for effective management. Awareness of dysregulation can lead to better coping strategies. Interrupting dysregulation can be achieved through simple tools. The journey to regulation requires patience and practice. Living in a regulated state is more enjoyable and productive.

Connect with Jenna

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

Chapters

00:00 Rethinking ADHD: A New Perspective

11:38 The Journey to Regulation: Finding Balance

19:07 The Impact of Regulation on Daily Life

26:03 Awareness and Acceptance: The Key to Transformation

Summary

Hi! I'm Jenna Free, therapist for ADHD with ADHD here to share a transformative perspective on ADHD, emphasizing the importance of understanding that we have ADHD but we are also in fight or flight and that is the true problem. I discuss the concept of dysregulation and how ADHDers often find themselves in a chronic state of fight or flight, which can lead to feelings of overwhelm and paralysis. I am here to advocate for deeper internal work to achieve regulation and balance, moving away from superficial coping strategies. Today I am sharing my unique approach - learning the philosophy of The ADHD Reset is vital in living well with ADHD. From here we will talk about how to implement this in your life and beyond.

Takeaways

ADHD should be viewed as a brain difference, not a problem. Many (all?) ADHDers experience chronic dysregulation and fight or flight. Superficial coping strategies are not enough for true transformation. Awareness of dysregulation is the first step to change. Regulation allows for a more relaxed and sustainable way of living. Fear and shame can fuel short bursts of energy but are not sustainable. Finding balance is key to managing ADHD symptoms effectively. The journey to regulation involves internal work and acceptance. Enjoyment of life should be the ultimate goal, not just productivity. Transformation is possible with the right approach and mindset.

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When you're tired of trying the latest ADHD tips and tricks it's time to do some deeper work. This is what we do here. No more rushing to get everything over with so you can go lay down. We are here to regulate and start truly living (and enjoying) your life.   Through Regulation work and 'The ADHD Reset' we will change the way you experience life with ADHD (think more fun and less dread).