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

• Instagram
• TikTok

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

This is a replay of our foundational Episode 1 - perfect for new listeners or anyone who wants a refresher on The ADHD Regulation Method! (Called the ADHD Reset in this episode)

You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide

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 (now called the ADHD Regulation Method) 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 Me

• Instagram
• TikTok

You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide
Join the ADHD Regulation Groups waitlist here - www.adhdwithjennafree.com/waitlist

Chapters
00:00 Introduction: ADHD, Aging, and Dysregulation
01:00 Why ADHD Symptoms Feel Worse as You Age
03:00 What Dysregulation Looks Like During Perimenopause and Menopause
05:00 Three Ways to Support Yourself as You Age
08:00 Aging, Appearance, and Dysregulation
12:00 The Society Piece: Pressure on Women
15:00 Celebrity Examples: Linda Hamilton and Justine Bateman
18:00 It's Safe to Age

Summary
In this episode, I talk about why ADHD symptoms feel worse as you age - and it's not what you think. A big part of the ADHD aging conversation is hormones, perimenopause, and menopause. The ADHD brain relies heavily on estrogen for dopamine regulation, and when estrogen decreases, we become more dysregulated. A Harvard study showed that lowered estrogen equals an increased startle response - meaning we're more reactive, irritable, and emotionally flooded. This mimics what people call "worsening ADHD" but it's actually worsening dysregulation. This matters because if you think your ADHD is worse, you'll look for external tools, but what you actually need is regulation work. I walk through what dysregulation looks like during perimenopause and menopause (constantly on edge, quick to overwhelm, harder time focusing, sleep disruption) and share three ways to support yourself: regulation work (it takes longer but it's the anchor), radical permission for what you need (more rest, slowing down), and hormonal/medical support from your doctor. Then I dive into something that might get pushback: aging, appearance, and dysregulation. Dysregulated brains fear aging more because our nervous system sees every change as a threat. I share why I believe societal pressure plays a huge role in cosmetic procedures and anti-aging efforts, and how regulation changes our relationship with aging. I share examples from Linda Hamilton and Justine Bateman who've embraced aging confidently, and my own journey with cosmetic procedures I now regret that I did from dysregulation. The goal isn't to love aging, just to stop fearing it so much.

Action Step
This week, notice if you're feeling like your ADHD symptoms are getting worse. Ask yourself: is this my ADHD getting worse, or am I more dysregulated right now? If you're in perimenopause, menopause, or experiencing hormonal changes, recognize that what you're experiencing is heightened dysregulation - not a worsening brain. Start or double down on regulation work. It might take longer and feel harder (like lifting heavier weights at the gym), but it's still the thing that's going to make the biggest difference. Also notice: if you have fears about aging (visually, hormonally, or otherwise), ask yourself these questions: Is this danger or discomfort? Is this my preference or my fear? Does this choice come from safety or threat? Just observe. No judgment, just awareness.

Takeaways

• ADHD symptoms feeling worse with age is actually worsening dysregulation - the ADHD brain relies on estrogen for dopamine regulation, and perimenopause/menopause decrease estrogen, making us more reactive and dysregulated
• What feels like worsening ADHD is your body's sense of safety shifting - the symptoms of ADHD and dysregulation are almost interchangeable, so regulation work becomes even more important as you age
• Three ways to support yourself: regulation work (the anchor that creates stability), radical permission for what you need (more rest, slowing down), and hormonal/medical support from your doctor
• Dysregulated brains fear aging more because our nervous system sees every change as a potential threat - regulated brains tolerate change better, including physical change
• Societal pressure on women to stay young impacts us more when we're dysregulated - the goal isn't to love aging, just to stop fearing it so much so you can make conscious choices instead of compulsive ones

Connect with Me

• Instagram
• TikTok

You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide

Chapters
00:00 Introduction: Meds and Regulation - Do They Go Together?
02:00 What ADHD Medication Actually Does
04:00 The Gas vs The Steering Wheel Analogy
06:00 Medication is a Tool, Not the Foundation
08:00 What ADHD Meds Can and Can't Do
10:00 Medication Can Magnify Your Current State
13:00 Trial and Error is Normal (And Expected)
15:00 Possible Side Effects and Who Can't Take Meds
17:00 Where Regulation Work Fits In

Summary
In this episode, I clarify my stance on ADHD medication and where it fits with regulation work. This isn't about whether you should or shouldn't take meds - that's deeply personal. But I want to give you context on what to expect and why both can work together beautifully. ADHD medication and regulation do two very different things. Medication is like gas in your tank - it helps with attention, impulsivity, working memory, and brain fog. But regulation provides the steering wheel, brakes, and pedals - it gives you the ability to actually maneuver with that energy. Medication doesn't regulate your nervous system, change fear-based beliefs, or get you out of fight or flight. I share results from a poll where the most common response about what meds help with was "I don't know" - which shows how important it is to get clear on what you want from medication. Medication can magnify the state you're in, so if you're dysregulated, stimulants might intensify that frantic energy. Whether meds work for you or not, regulation work should be the foundation - it helps every ADHDer with no side effects or downsides.

Action Step
This week, if you're on ADHD medication, get really honest with yourself: What do I want from my medication? Is it doing what I want it to do? How do I actually feel on it - not just "am I more productive" but am I present, am I happy, am I enjoying my day, or am I just anxious and getting more paperwork done? You are the expert on how it feels in your body. If you don't love how you feel, it doesn't mean meds aren't right for you or that you don't have ADHD - it might mean you need a dosage change or different type. Talk to your doctor about it. And whether you're on meds or not, start or continue regulation work as your foundation - it's accessible to everyone and helps with or without medication.

Takeaways

• ADHD medication and regulation work together - meds are like gas in the tank (performance enhancer for brain functions), regulation is the steering wheel, brakes, and pedals (ability to maneuver that energy)
• Medication helps with attention, impulsivity, working memory, and brain fog, but it doesn't regulate your nervous system, change fear-based beliefs, or get you out of fight or flight
• Medication can magnify the state you're in - if you're dysregulated, stimulants might intensify that frantic energy rather than help
• Get clear on what you want from medication and whether it's actually doing that - you're the expert on how it feels in your body, not a chart or your doctor
• Regulation work is the foundation that helps every ADHDer with no side effects or downsides - whether you take meds or not, regulation should be the base everything else builds on

Connect with Me

• Instagram
• TikTok

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

Chapters
00:00 Introduction: Worrying What People Think
01:00 The Fawn Response: A Safety Mechanism
03:00 The Trap of External Regulation
05:00 It's Safe to Be Misunderstood
07:00 My Garbage Bag Story: Regulation in Action
09:00 How Fawn Costs Us Our Lives
11:00 The Fear No Longer Drives the Bus
13:00 Practice: Who Am I Trying to Keep Safe?
16:00 Building Freedom Through Tiny Moments
18:00 Their Dysregulation Doesn't Have to Be Mine

Summary
In this episode, I talk about ADHD people pleasing and the fawn response - why worrying what people think isn't about being nice, it's a nervous system safety response. If you've ever changed what you were going to do because of what someone might think (even a stranger), this is for you. For people with ADHD and chronic dysregulation, the fawn response makes us believe that keeping everyone happy, approved of, and not upset is what keeps us safe. When we've lived in fight or flight for years, our body reads conflict, judgment, or criticism as life-threatening danger - even though logically we know it's not. I explain how this people pleasing pattern is actually external regulation, where we try to control what other people think so we can feel calmer and safer. But here's the trap: when we worry what people think, we're not actually hearing them - we're hearing ourselves and reacting to imaginary opinions as if they're facts. I share a personal story about taking out the garbage with a plastic bag on my head (conditioner treatment) when construction workers were outside, and how I caught myself in the fawn response and chose to do it anyway to show my nervous system I'm safe. The fawn response costs us a lot - we live smaller, shape our lives around imaginary opinions, delay what we want, and let fear dictate our decisions. When we start regulating, we stop needing other people's approval to feel safe. We can handle being misunderstood, judged, or criticized because we know we're safe regardless. This episode gives you a practice to start breaking down these walls and building freedom through tiny moments of choosing what you want to do instead of what feels safest.

Action Step
This week, catch yourself hesitating or about to change what you're doing because of what someone might think. Pause and ask: "Who am I trying to keep safe right now? What am I fearing?" Notice the specific worry - are you worried your coworker will think you're lazy if you take a break? That someone will judge you? Once you're aware, take one small step toward what you actually want to do. Push yourself just a little past that discomfort (not obliterating your comfort zone, just stretching it). Go grab that coffee, take that break, ask for that help. See if you can collect evidence that you're safe even when people might be thinking things about you. Remember: their potential thoughts are not dangerous. You are safe.

Takeaways

• ADHD people pleasing isn't about being nice - it's the fawn response, a nervous system safety mechanism where your body believes keeping everyone happy is what keeps you safe
• When we worry what people think, we're not hearing them - we're hearing ourselves and reacting to imaginary opinions as if they're facts
• The fawn response costs us our lives - we live smaller, delay what we want, and let 10% (or way more) of our decisions be dictated by imaginary scenarios
• Real regulation means the fear no longer drives the bus - you can handle being misunderstood, judged, or criticized because you trust you're safe regardless
• Most people aren't thinking about you anyway - they're worried about what you think of them, and any judgment they do have is usually their dysregulation talking

Connect with Me

• Instagram
• TikTok

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

Chapters
00:00 Introduction: How to Regulate For Real
01:00 Why Tips and Tricks Don't Actually Work
03:00 External vs Internal Regulation
05:00 Regulation Through Avoidance Isn't Real Regulation
07:00 Layer One: The Body (Nervous System Regulation)
09:00 Layer Two: The Mind (Thought and Belief Regulation)
11:00 Layer Three: Behavior (Balanced Action)
15:00 Why People Think Regulation Doesn't Work
18:00 You Don't Have to Do It Perfectly
20:00 What Real Change Looks Like
23:00 Start With the Foundation: Your Nervous System

Summary
In this episode, I break down how to actually regulate for real - not with tips, tricks, or surface-level ADHD coping strategies, but with deep, internal work that changes how you function. If you've ever felt frustrated by hearing "just regulate" without knowing what that actually means, or if you've tried breathing exercises and meditation but nothing has fundamentally changed, this episode is for you. I explain why ADHD regulation has been oversimplified by wellness culture into surface-level fixes like bubble baths and rigid routines, and why that approach doesn't create lasting change. Real regulation is internal, not external - it's not about what you do, it's about how you do it. I walk through the three layers of the ADHD regulation method: body (nervous system regulation where you teach your body it's safe), mind (rewiring fear-based beliefs formed in survival mode), and behavior (shifting from extreme all-or-nothing patterns to balanced, sustainable action). I also address why people think regulation doesn't work - expecting instant results instead of gradual re-patterning, confusing calming down with becoming regulated, or stopping at just the nervous system piece without doing the thought and behavior work. This is not a quick fix. It takes time and repetition, just like going to the gym. But the time will pass anyway, and in a year you can either have an entirely new experience of life or continue the dysregulation cycle. I share my own journey and what regulation has done for my daily life, and give you the foundation to start with.

Action Step
This week, start with the foundation: nervous system regulation. Throughout your day, notice the physical sensations telling you you're dysregulated - tense shoulders around your ears, holding your breath or shallow breathing, rushing around, or sitting in overwhelm and paralysis. When you catch yourself, interrupt it: slow down your walking, drop your shoulders, take a deep breath. You're "pretending" to be a regulated person (someone not being chased by a bear), and over time your nervous system will start to believe it's true. Don't expect one deep breath to fix everything - it's about repeatedly interrupting the pattern. Remember: to sleep, we first have to pretend to sleep. Same with regulation.

Takeaways

• Real regulation is internal, not external - it's not about bubble baths, rigid routines, or perfect habits, it's about retraining your nervous system, thoughts, and behavior from the inside out
• The three layers of ADHD regulation: body (teaching your nervous system you're safe), mind (rewiring fear-based beliefs like "I'm behind, I need to catch up"), and behavior (shifting from extreme all-or-nothing to balanced, consistent action)
• External regulation (organizing your space, doing yoga, strict routines) is like sprinkles on icing - helpful but not the meat of the work
• Regulation takes time and repetition, just like building muscle at the gym - one deep breath won't regulate you, just like one workout won't make you fit
• You can only regulate in the present moment, and there's only ever one thing to do - interrupt the pattern when you notice it, then do it again, and again

Connect with Me

• Instagram
• TikTok