5 Simple Systems That Changed My Life (And How to Make Them Work for Your Brain)

This episode gets a little personal. After years of helping clients build executive function systems, I've been reflecting on the simple systems I use in my own life. I’m sharing 5 with you today! These aren't perfect, and they won't all be the right fit for your brain, but I'll walk you through each one and ask you questions to help you figure out what your own version could look like.

In this episode, you'll learn:

• 05:23 The power of quick wins and how to find your own version of a quick morning win that gives your brain a dopamine boost
• 08:05 How letting go of the idea of a "normal week" can help you break free from all-or-nothing thinking and perfectionism around planning and scheduling
• 10:31 My personal strategies for managing decision fatigue — including when to trust your gut, when to pause, and how to batch decisions to protect your energy
• 17:31 What "micro-moments" are and how looking for small pockets of time can help you stay connected to your goals without the pressure of doing it perfectly
• 20:56 How bricking my phone for two years has helped me build a healthier relationship with scrolling and the questions to ask yourself if you want to change your own phone habits

Resources:

• Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link!
• Get your Free ADHD Action Plan

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

I sat down with Annika Angelo, ADHD nutrition expert and creator of the Eat to Focus Cookbook, to talk about the real reason feeding yourself feels so overwhelming when you have ADHD. It's not laziness, it's neuroscience. We cover everything from why you might not notice hunger cues to practical strategies to feed yourself.

In this episode, you'll learn:

• How nutrition impacts ADHD brains
• Why eating isn't "one task" — it's actually 5+ tasks and why that matters for your executive function
• The connection between dopamine and hunger cues (and why some people with ADHD don't feel hunger until it's already urgent)
• What interoception is and how learning to trust your body's signals can change the way you eat
• The "4 S's" framework for low-effort lunches that don't require a recipe or a plan
• Why ingredient prepping beats meal prepping for ADHD brains and how to make it work for you

About Annika Angelo & Connect:

Annika Angelo is one of the leading experts in the world on ADHD nutrition research. She holds her MS in Health Psychology and has dedicated her professional career to communicating the science of ADHD nutrition: what works, what doesn't, and why.

• Website: https://nutrimindlab.com/
• Eat to Focus Cookbook: https://nutrimindlab.com/shop/
• Nutrimind Hub Discord: https://discord.com/invite/TJaS57g6wG
• Monthly Membership - Neurodiverse Neighborhood: https://www.patreon.com/TheNeuroDiverseNeighbourhood

Host: Sarah Lovell, Executive Function & ADHD Coach

Connect with Sarah Lovell:

• Get your Free ADHD Action Plan
• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background

I use affiliate links for my fave products that I use and trust. If you click and purchase, I may receive a small commission at no extra cost to you.

Mentioned in this episode:

Spots Open: 1-on-1 Executive Function Coaching

Ready to finally build systems that fit your brain, your work, and your life? A few one-on-one executive function coaching spots are now open — head to executivefunctioningfirst.com/coaching to learn more and apply for a free discovery call.

Coaching

If you've ever walked away from a task and come back feeling completely lost or avoided starting back up because you couldn't remember where you left off, this episode is for you.

If you live with ADHD or executive dysfunction, you know how hard it can be to pick up where you left off. Task initiation, working memory challenges, and the mental load of reorienting yourself mid-project can make even simple tasks feel impossible. Breadcrumbs are a practical ADHD task management strategy designed to bridge that gap — giving your brain a clear, low-effort on-ramp back into your work. Whether you're a student, a professional, or a busy parent, this system meets you where you are and makes getting started on tasks just a little bit easier.

In this episode, you'll learn:

• What breadcrumbs are and why they're different from a regular to-do list (hint: it's all about that next step)
• Why leaving a note for "future you" is one of the kindest things you can do for your brain
• How to know when it's worth leaving yourself a breadcrumb
• What actually makes a good breadcrumb so it makes sense when you come back to it
• Where to leave your breadcrumbs depending on the type of task or project you're working on

Resources:

• Stop Doomscrolling & getting interrupted by your phone Use Brick -get 10% off when you purchase with this link!
• Get your Free ADHD Action Plan

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Mentioned in this episode:

Spots Open: 1-on-1 Executive Function Coaching

Ready to finally build systems that fit your brain, your work, and your life? A few one-on-one executive function coaching spots are now open — head to executivefunctioningfirst.com/coaching to learn more and apply for a free discovery call.

Coaching