Join the Regulated Approach to ADHD Tools workshop (January 19th) - https://www.adhdwithjennafree.com/toolsworkshop
You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide

Chapters
00:00 Introduction: A Regulated Approach to ADHD Tools Workshop
02:00 ADHD, Dysregulation, and Digital Overstimulation
05:00 Why Physical Tools Are More Grounding
08:00 My Paper Calendar System (3.5 Years Strong)
11:00 Why We Choose Tools (And Why That's the Problem)
14:00 Functionality Over Dopamine
16:00 Less Is More: Simplicity Is Key
19:00 Regulating vs Dysregulating Tools

Summary
In this episode, I talk about why your ADHD apps and digital tools aren't working - and what to try instead. Most ADHD conversations focus on external supports like apps, calendars, and organizational systems, but sometimes our ADHD strategies are actually making things worse. There's strong messaging out there that the more complicated the ADHD tool, the better - more features, more automation, more tech. But is this really helping? When everything lives on your phone (calendar, lists, organizational apps), it's less grounding for your nervous system, easier to forget things buried digitally, and adds to overstimulation. Digital tools mirror dysregulated thinking - fast-paced, a million folders, scrolling forever. Physical analog tools mirror regulated thinking - you can only do one thing at a time, they're softer and slower. I share my paper calendar system that I've used every single workday for 3.5 years without fail (not because I'm trying hard, but because it supports my regulation). Most ADHD tools are chosen to create motivation through dopamine, novelty, or urgency - but this motivation is unreliable and fades fast (like that bean app everyone was using). The fun will fade, the aesthetics will fade. Instead, focus purely on functionality from day one. I break down why less is more, how to find your MVP (minimum viable product), and the difference between regulating tools (visible, simple, dependable, work even when you're tired) versus dysregulating tools (live entirely on phone, too many features, require frequent setup, rely on novelty).

Action Step
This week, assess your current ADHD tools and apps. Ask yourself: Is this tool regulating or dysregulating my nervous system? Am I using this because it's functional and solves a real problem, or because it's pretty, fun, or gave me a dopamine hit when I first got it? Look for one area where you could simplify - maybe you have five calendars all over the place when you really need just one or two. Or maybe everything lives on your phone when one physical tool (like a paper calendar or simple notebook) would be more grounding. What's the MVP - the minimum viable product - that would actually solve your problem without all the extra features you're not using anyway?

Takeaways

• Digital ADHD tools can be dysregulating - when everything lives on your phone, it's less grounding, easier to forget (buried digitally), and adds to overstimulation with lights, sounds, and fast-paced scrolling
• Physical analog tools are more regulating because they're tactile, slower, and force you to do one thing at a time - your nervous system is primal and prefers the physical world
• Most ADHD apps are chosen for dopamine, novelty, or urgency - but this motivation is unreliable and fades within 3 days to a week, which is why you keep buying new tools that don't stick
• Focus purely on functionality, not aesthetics or fun - the prettiest calendar won't help if you stop using it after a week, but an ugly functional one you use every day will change your life
• Less is more: simplicity is key - cut the fluff, find your MVP (minimum viable product), and make tools as simple as possible so they work even when you're tired or low energy

Connect with Me

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Join the free "A Regulated Vision for 2026" hangout (January 8th, 10am MST) - https://www.adhdwithjennafree.com/newyears

You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide
Join the waitlist for ADHD Groups (starting January 27 & 28) - www.adhdwithjennafree.com/waitlist

Chapters
00:00 Introduction: Why Goals Feel Exhausting
01:00 You've Only Ever Pursued Goals from a Survival State
03:00 Why Relief is Your Primary Dopamine Source
05:00 The Primal Metaphor: Running from the Bear vs Picking Berries
08:00 Why Focusing on the End Goal Keeps You Stuck
11:00 What Regulated Motivation Actually Looks Like
14:00 My Real Life Example: 7 Years Dysregulated vs 2.5 Years Regulated
17:00 Growth is a Long-Term Game
19:00 This Week's Practice: Shift from Sprint to Present

Summary
In this episode, I talk about why long-term goals feel impossible with ADHD - and how to actually change that. If goals feel exhausting, you have ideas but pursuing them feels overwhelming and anxiety-fueled, and you can't sustain anything long-term, you're likely dysregulated. Here's what's really happening: you've only ever pursued goals from a survival state, and survival state motivation is sprint motivation. When you're in fight or flight, your body isn't trying to help you grow - it's trying to help you survive or escape. The only motivation that works in that state is urgency, shame, fear, and guilt. This is why you can't start a project until the deadline is hours away, why you crash after submitting something, and why you burn out trying to fix your whole life in a weekend. I share a powerful analogy: you're trying to climb a mountain with "run from the bear" energy, but all meaningful goals require "walk the mountain path to pick berries" energy. These are two completely different nervous system modes. Most ADHDers have only ever operated in sprint mode, but all goals worth having require that steady foraging energy. I break down what keeps you stuck (focusing on completion as the only reward, needing panic to get started) and what regulated motivation actually looks like (steady, sustainable, internally rewarding, about experience not escape). I share my real-life entrepreneur example: 7 years dysregulated getting nowhere versus 2.5 years regulated building consistent momentum. The key isn't trying harder - it's working on the state of your nervous system so you can access that berry-picking energy.

Action Step
This week, when you sit down to do something (start small - even washing dishes counts), notice when you get into that sprinting energy of "I gotta get this over with." Shift it to: "For the next few minutes, I'm just going to be present with the task at hand. I'm just gonna do what I'm doing." You're teaching your nervous system: this is safe, I'm not running from a bear, I am picking berries. This disrupts that relief-driven cycle and starts building your capacity for sustainable, long-term effort. Remember: slowing down doesn't mean doing less - it means picking berries instead of running from the bear.

Takeaways

• You've only ever pursued ADHD goals from a survival state, and survival motivation is sprint motivation - urgency, shame, fear, guilt - which can't sustain long-term pursuits
• When dysregulated, relief is your primary dopamine source (just get it over with) versus fulfillment (I want to do this) - this is why you can't stick with goals
• The analogy: you're trying to climb mountains with "run from the bear" energy when you need "walk the path to pick berries" energy - two completely different nervous system modes
• Regulated motivation is steady, sustainable, internally rewarding, and about experience not escape - you can start without panic, continue without adrenaline, stop without self-judgment, and pick up again without dread
• Slowing down and being present with each step (berry-picking energy) will get you to your goals more consistently than sprinting (bear energy) - sustainability beats intensity for anything meaningful

Connect with Me

• Instagram
• TikTok