As the days get shorter and darker, it’s completely normal to notice changes in your energy, focus, and motivation — but most of us forget to adjust our expectations to match what’s actually going on. In this episode, I’m talking about how seasonal shifts impact your brain and your executive functioning skills, and how you can work with the season instead of pushing against it.

Whether you love or hate winter (or live somewhere warm), this episode will help you understand why things might feel harder right now — and what you can do to make things feel easier.

What you’ll learn in this episode:

• Why your energy, motivation, and focus naturally shift during seasonal changes
• How winter affects executive functioning and what that might look like day to day
• Common areas where you may need to adjust expectations (like mornings, routines, and “productivity”)
• Simple ways to create “winter versions” of your routines and self-care habits
• How to practice self-compassion and redefine productivity during slower seasons

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• You can find the Big Blanket Co Hoodie I mentioned here. This is my FAVORITE thing to wear in the winter when I want to be cozy!
• Episode 33: How to create routines that you actually stick to: Morning routines for ADHD
• Get your Free ADHD Action Plan

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

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How often do you catch yourself thinking, “I should be doing more,” “I should have finished that by now,” or “I should be able to handle this”?

Maybe you feel like those “shoulds” *SHOULD* motivate you, but they often create unrealistic expectations that lead straight to overwhelm.

In today’s episode, we’re talking about how to adjust your expectations to match your reality—so you can feel less overwhelmed, be kinder to yourself, and still forward on projects & to-dos without the constant pressure. Let’s talk about how letting go of “shoulds” can help you get unstuck.

What you’ll learn in this episode:

• How to notice the “shoulds” in your self-talk and where they come from.
• How to check in with your reality—including energy, mood, sleep, and external factors—to adjust expectations.
• Practical ways to reprioritize, delegate, or shift your plan without guilt.
• Why practicing self-compassion is essential for managing overwhelm and supporting your executive functioning.

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Get your Free ADHD Action Plan

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

If you’ve ever felt guilty for setting boundaries, said “yes” when you really meant “no,” or replayed past mistakes on a loop—you’re not alone. In this episode, I’m joined by therapist Laura Sgro, LCSW for an honest conversation about shame, guilt, and people-pleasing, especially for adults with ADHD. We talk about why these patterns show up and how to practice self-compassion, especially when shame, guilt, and “shoulds” are popping up.

In this episode, you’ll learn:

• The difference between guilt and shame
• Why people-pleasing can feel like safety for ADHD brains
• How shame, guilt, and self-criticism keep you stuck in cycles of burnout and overwhelm
• How to practice self-compassion in real, actionable ways
• Small mindset shifts that can help you build self-trust and set healthy boundaries

About the guest

Laura Sgro, LCSW is a licensed therapist and speaker dedicated to making mental health education accessible and engaging. With years of clinical experience informing her work, she translates complex topics like stress and anxiety, the nervous system, and trauma into practical, relatable insights folks can actually use in everyday life. Especially passionate about supporting neurodivergent and LGBTQIA+ communities, Laura brings an inclusive, down-to-earth style to sessions, panels, and stages. Whether she’s teaching tools to regulate stress, sharing strategies to build confidence, or exploring ways to break free from dysfunctional patterns, her mission remains the same: to help people feel more connected — to themselves, to others, and to what truly matters.

Connect with Laura:

Website: www.laurasgrolcsw.com

IG: @laurasgrolcsw

Get Laura’s FREE Reroute Your Thoughts PDF guide to decrease negative thinking: https://laura-sgro-lcsw.myflodesk.com/reroute-your-thoughts

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. With 12 years of coaching 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 taking action.

Resources Mentioned:

• Sign up for the FREE ADHD Action Plan Private Podcast

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background