62: Improve Your ADHD Working Memory Without Apps or Lists

62: Improve Your ADHD Working Memory Without Apps or Lists

Your memory keeps failing you, and you can't figure out why. You forget why you walked into the room, lose your train of thought mid-sentence, and miss steps in tasks you've done a hundred times. This episode is for the adult with ADHD who's tired of feeling like their brain just won't cooperate. I'm breaking down what's really happening with ADHD working memory, why fight or flight and cortisol make it significantly worse, and why regulation, not another system or app, is where the real improvement comes from. Grab the free ADHD Regulation Guide [https://www.adhdwithjennafree.com/adhdguide] in the show notes and start there. 00:00 – What Is ADHD Working Memory? 02:36 – How Fight or Flight Makes ADHD Working Memory Worse 05:05 – Why Your Brain Prioritizes Some Things and Drops Others 08:23 – Working Memory, Stress, and the ADHD Nervous System 18:18 – All or Nothing Thinking and the Fear of Forgetting 22:50 – The Real Fix for Improving Working Memory in ADHD Check out the full show notes and other resources at https://jennafree.com/blog/improve-your-adhd-working-memory [https://jennafree.com/blog/improve-your-adhd-working-memory] Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician certification launching in September. [http://jennafree.com/adhdcertification] Want more thriving with ADHD? Come hang out with me on Instagram! [https://www.instagram.com/adhdwithjennafree/] Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group! [https://www.adhdwithjennafree.com/groups]

61: How to Stop ADHD Revenge Bedtime Procrastination for Good

You already know you're staying up too late. You've tried going to bed earlier, and it hasn't stuck, and if you have ADHD, there's a real reason for that. This episode is for the ADHD adult who's exhausted but can't seem to stop hoarding the night away. I'm breaking down why revenge bedtime procrastination and ADHD are so deeply connected, what's driving it at the level of the nervous system, and why fixing your night routine won't help much if the real problem is happening during the day. Grab the free ADHD Regulation Guide [http://www.adhdwithjennafree.com/adhdguide]. 00:00 – What Is Revenge Bedtime Procrastination? 02:29 – How ADHD Dysregulation Fuels Bedtime Procrastination 04:04 – Resentment, People Pleasing, and Saying No 14:20 – Radical Mindset Shift: "I Choose My Day" 23:37 – Easy Bedtime Routines for ADHD: Practical Tips Check out the full show notes and other resources at https://jennafree.com/blog/revenge-bedtime-procrastination-adhd [https://jennafree.com/blog/revenge-bedtime-procrastination-adhd] Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician certification launching in September. [http://jennafree.com/adhdcertification] Want more thriving with ADHD? Come hang out with me on Instagram! [https://www.instagram.com/adhdwithjennafree/] Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group! [https://www.adhdwithjennafree.com/groups]

60: Why ADHD Therapist Training Falls Short and What Clinicians Need

You're a clinician who cares deeply about your ADHD clients. You're giving them solid strategies, and they're still not moving forward. It's not a compliance problem. It's a missing layer in how ADHD is being treated. I'm breaking down what that missing layer is, why most ADHD therapist training leaves practitioners without a clear clinical path, and what becomes possible when nervous system regulation becomes the foundation of your work. Grab the free clinical reference guide, How to See Dysregulation in Your ADHD Clients [http://jennafree.com/adhdcertification]. 00:47 – Training Gaps in ADHD Therapist Education 05:10 – ADHD, Fight or Flight, and the Nervous System 11:13 – Why Skill-Building Fails Without Regulation First 16:00 – What Changes When Clients Get Regulated 24:59 – How to Spot Dysregulation in Your ADHD Clients 30:05 – A Vision for Making Regulation the Standard in ADHD Treatment Check out the full show notes and other resources at https://jennafree.com/blog/why-adhd-therapist-training-falls-short [https://jennafree.com/blog/why-adhd-therapist-training-falls-short] Let's stay connected! Ready to help your ADHD clients heal at the nervous system level? Join the waitlist for the ADHD Regulation Method clinician training launching in September [http://jennafree.com/adhdcertification] Want more thriving with ADHD? Come hang out with me on Instagram [https://www.instagram.com/adhdwithjennafree/] Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group [https://www.adhdwithjennafree.com/groups]

59: 5 Daily Habits to Stop ADHD Nervous System Dysregulation

You're exhausted from holding your day together with caffeine, willpower, and good intentions, and it still falls apart. If your nervous system feels like it's always one step away from chaos, this episode is for you. Five ordinary things are probably fueling your ADHD nervous system dysregulation without you realizing it. I'm breaking them down one by one, explaining why they keep your system stuck in fight-or-flight mode and what to do instead. This isn't the deep internal work, but it's the best place to start. Grab Jenna's book, The Simple Guide to ADHD Regulation [https://www.jennafree.com/book], wherever books are sold. 00:00 – ADHD and the Nervous System Connection 01:16 – Caffeine, Stimulants, and Your Fight or Flight Response 04:27 – Why Skipping Meals Makes ADHD Symptoms Worse 07:44 – How Scrolling Soothes Dysregulation Without Healing It 09:22 – The Bathroom Break You Keep Skipping and Why It Matters 11:32 – Why a Lopsided Schedule Fuels the ADHD Burnout Cycle 15:19 – A Practical Recap of All Five External Regulation Tips 16:28 – Why Internal Work Is What Makes the External Stuff Stick Check out the full show notes and other resources at https://jennafree.com/blog/adhd-nervous-system-dysregulation-habits [https://jennafree.com/blog/adhd-nervous-system-dysregulation-habits]

58: How to Break the ADHD Frantic Crash Cycle for Good

You wake up already behind, spin into frantic mode, then crash. If that cycle feels like just who you are, it isn't, and this episode explains why. I'm breaking down the ADHD frantic crash cycle: what's driving it, why pushing through the frantic phase makes the crash worse, and what it looks like to start healing nervous system dysregulation instead of just coping with it. If you're tired of the roller coaster and ready to get off it for good, start here. And if you're ready to do the deeper work, Jenna's ADHD Groups program is open now for a limited time at https://www.adhdwithjennafree.com/groups. [https://www.adhdwithjennafree.com/groups] 00:47 – The ADHD Frantic Crash Cycle Explained 02:53 – Why Intensity Leads to Burnout 04:35 – The Problem With "Ride Your High Energy" Advice 06:45 – ADHD Identity and Why Symptom Content Is Keeping You Stuck 13:21 – From Functional Freeze to a Regulated Life 15:09 – Simple Steps to Recognize and Interrupt Fight or Flight 16:54 – The Mindset Work Behind Long-Term ADHD Healing Check out the full show notes and other resources at https://jennafree.com/blog/how-to-break-adhd-frantic-crach-cycle [https://jennafree.com/blog/how-to-break-adhd-frantic-crach-cycle] Let's stay connected! Want more thriving with ADHD? Come hang out with me on Instagram! [https://www.instagram.com/adhdwithjennafree/] Get out of paralysis, be more productive, and enjoy your life again! Join an upcoming group! [https://www.adhdwithjennafree.com/groups]