If the word “routine” makes you cringe but you still want your mornings to feel better, this episode is for you. I’m diving into how to create ADHD-friendly morning rhythms that actually fit your life. Whether you love mornings, dread them, or are just trying to get out the door with less chaos, we’re talking about real-world strategies that make mornings work for you.

• Why most routines don’t stick (and how to make yours different)
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• How to create a morning routine that works for you
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• How to shift your routine to something that feels better
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• How to build flexible morning rhythms that fit your busy life
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• My “menu method” to give your mornings structure and choice

If this episode hits home and you want more hands-on support, I’m leading a live workshop on June 25th inside my coaching membership, Stuck to Started. We’ll be creating custom, realistic routines with a blend of structure and flexibility.

Resources Mentioned:

• Join the ADHD Coaching Membership: Stuck to Started to attend the June 25th Workshop: “Creating Morning & Evening Routines that Fit Your Real Life”
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• Free training: Creating a Formula to Overcome Procrastination and Get Unstuck

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Host: Sarah Lovell, Executive Function & ADHD Coach

Mentioned in this episode:

Build Routines That Actually Work for Your Brain

If your morning routine falls apart after three days, it’s not you—it’s the system. Learn how to create ADHD-friendly rhythms inside the Stuck to Started coaching membership, launching June 25. https://www.executivefunctioningfirst.com/membership

Stuck to Started

If you love winding conversations, you’re going to love this chat with Meg Duke. We talk about navigating business, burnout, and the art of doing things differently. It’s full of honest reflections, practical strategies, and a shared appreciation for doing things your way—even if that means letting go of hustle culture and embracing imperfect action.

In this episode, we talk about:

• The difference between therapy & coaching for ADHD– the benefits of therapy & coaching for ADHD & how to find the right support for you
• Letting go of productivity guilt – Why rest is essential for creative minds and how embracing your natural rhythms can actually help you get more done.
• Creating systems that work for your brain – How trial-and-error, playful experimentation, and curiosity can lead to sustainable routines.
• The connection between burnout and executive function challenges – What burnout really looks like for ADHDers and how to recognize the warning signs early.
• Navigating the emotional side of task initiation – Why starting is often the hardest part, and how mindset shifts and tiny steps can break the paralysis.
• Permission to do things differently – How rejecting hustle culture, embracing your own pace, and leaning into your strengths can be the key to consistency.

About the guest Meg Duke:

Meg Duke, LCSW-S, ADHD-CCSP, LCDC (she/her), is a compassionate mental health professional specializing in neurodivergence and perinatal mental health. As the owner of Amplify Wellness Mental Health & Coaching, she provides tailored support to enhance focus, balance, and overall well-being through mindfulness, humor, and a nonjudgmental approach. Meg also hosts The Perinatal Podcast, exploring ADHD, mental wellness, and personal growth, and leads workshops on the intersection of ADHD and perinatal experiences. Outside of her work, she enjoys crafting, sewing, rock climbing, and karaoke while fostering inclusivity and authenticity in all she does.

Connect with Meg Duke:

• The free Navigating ADHD Mini Workbook: https://subscribepage.io/ADHDMiniWorkbook
• The Perinatal Podcast: https://podcasts.apple.com/us/podcast/the-perinatal-podcast/id1590957531
• Instagram: https://www.instagram.com/amplifywellnesswithmeg/
• Website: https://megdukelcsw.com/

About the host Sarah Lovell:

Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains—not against them. With 11 years of experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good doing it.

Resources Mentioned:

• Sign up for the FREE ADHD Action Plan Private Podcast
• Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee,

In this episode I chat with Viven Renee Benben, founder of Excalibur Coaching. We go deep on task switching, system fatigue, communication challenges, and how to work with your brain instead of against it. Whether you’re team “train brain” or “car brain,” you’ll leave this episode with new metaphors, real-life strategies, and a whole lot of self-compassion.

WHAT YOU’LL LEARN IN THIS EPISODE

• Why communication challenges can be tied to executive functioning
• Why task switching is so hard & strategies to help you task switch
• Why your systems “expire” what to do if systems that used to work for you aren’t working anymore
• Our favorite brain metaphors to help you understand your own brain wiring
• Why “eating the frog” isn’t for everyone & strategies to help you start tasks that work for your brain

About the guest Viven Renee Benben:

Vivien is the founder of Excalibur Coaching which is currently partnered with a major Fortune 500 tech company and provides neurodiversity coaching to their employees. Vivien's coaching specialties focus on career, life, and communication for adults with ADHD, Autism, Learning disabilities. With a degree in anthropology, and a certificate in ADHD life coaching, Vivien helps her clients learn, grow and thrive. Outside of coaching, Vivien enjoys time with her Irish Setter mix, singing karaoke, and exploring new crafts for her hobby graveyard.

Connect with Vivien:

Excalibur Coaching: https://excaliburcoaching.com/

About the host Sarah Lovell:

Sarah is an executive function and ADHD coach who helps college students, professionals, and perfectionists get unstuck and take action in a way that works with their brains—not against them. With 11 years of experience and a background in social work, she combines practical tools with compassionate support so her clients can stop burning out, start making progress, and feel good doing it.

Resources Mentioned:

• Sign up for the FREE ADHD Action Plan Private Podcast
• Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

Mentioned in this episode:

A Few Coaching Spots Just Opened – Grab Yours Now

If you’re stuck in a cycle of overwhelm, now’s the time to shift. I’ve got limited one-on-one coaching spots open to help you build routines that work with your brain — no burnout, no shame. Book your free 45-minute discovery call at executivefunctioningfirst.com/coaching before they fill up!

Coaching