EP. 7: Smartphones & ADHD: A Complicated Relationship | How Your Device Is Changing Your Brain | ADHD with Jenna Free
Release Date: 05/12/2025
EP. 34: ADHD at Work: Putting Work in Its Place (The Severance Episode) | ADHD with Jenna Free
ADHD with Jenna Free
You can get your free ADHD Regulation Guide here - Take the free Dysregulation Quiz here - Register for the ADHD at Work 2.0 Workshop - 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...
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EP. 33: But It's Boring: Why Your ADHD Brain Mistakes Calm for Discomfort | ADHD with Jenna Free
ADHD with Jenna Free
Take the free Dysregulation Quiz here - Join the waitlist for ADHD Groups (starting January) - You can get your free ADHD Regulation Guide here - 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...
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EP. 32: The Belief That's Keeping You Stuck in Survival Mode (And How to Finally Let It Go) | ADHD with Jenna Free
ADHD with Jenna Free
Take the free Dysregulation Quiz here - Join the waitlist for ADHD Groups (starting January) - You can get your free ADHD Regulation Guide here - 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...
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EP. 31: The Real Reason You Procrastinate: Your Nervous System Is Trying to Protect You | ADHD with Jenna Free
ADHD with Jenna Free
Join the waitlist for ADHD Groups (starting January) - You can get your free ADHD Regulation Guide here - 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...
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EP. 30: The ADHD Self-Sabotage Cycle - The Fear That Stops You From Trying | ADHD with Jenna Free
ADHD with Jenna Free
Join the waitlist for ADHD Groups here - You can get your free ADHD Regulation Guide here - 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,...
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EP. 29: Executive Functioning Explained - Why ADHD Makes Everything Feel Impossible | ADHD with Jenna Free
ADHD with Jenna Free
Join ADHD Groups starting October 20th - Watch the free ADHD Regulation Masterclass (available until October 19th) - You can get your free ADHD Regulation Guide here - 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...
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EP. 28: RSD Explained - Why ADHD Brains Panic at Any Hint of Criticism | ADHD with Jenna Free
ADHD with Jenna Free
Join the waitlist for ADHD Groups here - You can get your free ADHD Regulation Guide here - 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...
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EP. 27: From 30,000 Screenshots to One Simple Strategy - Why ADHDers Need Less, Not More | ADHD with Jenna Free
ADHD with Jenna Free
You can get your free ADHD Regulation Guide here - 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...
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EP. 26: The Internal Tug of War - Why Your Conscious, Subconscious & Nervous System Fight ADHD Regulation | ADHD with Jenna Free
ADHD with Jenna Free
You can get your free ADHD Regulation Guide here - 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...
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EP. 25: Why ADHDers Rush Everything - The Fight-or-Flight Pattern Sabotaging Your Success | ADHD with Jenna Free
ADHD with Jenna Free
Take the quiz: You can get your free ADHD Regulation Guide here - 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...
info_outlineYou 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