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 - 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 Instagram TikTok
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29:49
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 - 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 Instagram TikTok
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32:40
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 - 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. Connect with Jenna Instagram TikTok
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28:24
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 - 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 Instagram TikTok
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34:02
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 - 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 Instagram TikTok
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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