ADHD with Jenna Free
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 ADHD Regulation work we will change the way you experience life with ADHD (think more fun and less dread).
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EP. 12: Our Obsession With Efficiency - Why ADHD Brains Need Sustainability Over Speed | ADHD with Jenna Free
06/16/2025
EP. 12: Our Obsession With Efficiency - Why ADHD Brains Need Sustainability Over Speed | ADHD with Jenna Free
You can get your free ADHD Regulation Guide here - 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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EP. 11: Are You Happy? The Big Question Every ADHDer Needs to Ask | ADHD with Jenna Free
06/09/2025
EP. 11: Are You Happy? The Big Question Every ADHDer Needs to Ask | ADHD with Jenna Free
You can get your free ADHD Regulation Guide here - Get your spot now in ADHD Groups (June 9th - 13th only) - 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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EP. 10: Finding Calm in Chaos | How to Regulate Your ADHD Brain During Life's Hardest Moments | ADHD with Jenna Free
06/02/2025
EP. 10: Finding Calm in Chaos | How to Regulate Your ADHD Brain During Life's Hardest Moments | ADHD with Jenna Free
You can get your free ADHD Reset Guide here - 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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EP. 9: Beyond the Quick Fix | The Truth About ADHD, Dopamine & Lasting Happiness | ADHD with Jenna Free
05/26/2025
EP. 9: Beyond the Quick Fix | The Truth About ADHD, Dopamine & Lasting Happiness | ADHD with Jenna Free
You can get your free ADHD Regulation Guide here - 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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EP. 8: Bandaids vs. Breakthroughs | The Critical Difference in ADHD Management That Changes Everything | ADHD with Jenna Free
05/19/2025
EP. 8: Bandaids vs. Breakthroughs | The Critical Difference in ADHD Management That Changes Everything | ADHD with Jenna Free
You can get your new and improved free ADHD Reset Guide here - 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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EP. 7: Smartphones & ADHD: A Complicated Relationship | How Your Device Is Changing Your Brain | ADHD with Jenna Free
05/12/2025
EP. 7: Smartphones & ADHD: A Complicated Relationship | How Your Device Is Changing Your Brain | ADHD with Jenna Free
You can get your free ADHD Regulation Guide here - 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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EP. 6: Perfectionism: The Hidden Defense Mechanism & Why Your ADHD Brain Craves Impossible Standards | ADHD with Jenna Free
05/05/2025
EP. 6: Perfectionism: The Hidden Defense Mechanism & Why Your ADHD Brain Craves Impossible Standards | ADHD with Jenna Free
You can get your free ADHD Regulation Guide here - 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. Connect with Jenna
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EP. 5: Acceptance ≠ Complacency: The Powerful Truth About Embracing Your ADHD Brain | ADHD with Jenna Free
04/28/2025
EP. 5: Acceptance ≠ Complacency: The Powerful Truth About Embracing Your ADHD Brain | ADHD with Jenna Free
ADHD Groups is now open: while spots are available - You can get your free ADHD Regulation Guide here - 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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EP. 4: ADHD Revealed: The SURPRISING Truth About How Fight-or-Flight Is DRIVING Your Symptoms | ADHD with Jenna Free
04/21/2025
EP. 4: ADHD Revealed: The SURPRISING Truth About How Fight-or-Flight Is DRIVING Your Symptoms | ADHD with Jenna Free
You can join the free ADHD workshop here - 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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EP. 3: The Hidden Trap of ADHD Motivation: Why Fear & Urgency Are SABOTAGING Your Success | ADHD with Jenna Free
04/14/2025
EP. 3: The Hidden Trap of ADHD Motivation: Why Fear & Urgency Are SABOTAGING Your Success | ADHD with Jenna Free
You can join the free ADHD workshop here - 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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EP. 2: The MISUNDERSTOOD Truth About ADHD & Your Nervous System: Why Traditional Regulation Methods Are FAILING You | ADHD with Jenna Free
04/07/2025
EP. 2: The MISUNDERSTOOD Truth About ADHD & Your Nervous System: Why Traditional Regulation Methods Are FAILING You | ADHD with Jenna Free
You can get your free ADHD Regulation Guide here - 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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EP. 1: STOP FIGHTING Your ADHD Brain: The UNEXPECTED Path to Success No One's Talking About | ADHD with Jenna Free
04/07/2025
EP. 1: STOP FIGHTING Your ADHD Brain: The UNEXPECTED Path to Success No One's Talking About | ADHD with Jenna Free
You can get your free ADHD Regulation Guide here - 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. Connect with Jenna
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Trailer | ADHD with Jenna Free
03/11/2025
Trailer | ADHD with Jenna Free
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).
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