In this episode, Jenna Free shares her insights on ADHD, highlighting the importance of nervous system regulation, the role of mindset, and practical tools for managing symptoms. Whether you're diagnosed or self-diagnosed, this conversation offers compassionate, science-based guidance to help you find balance, increase productivity, and enjoy life more fully.
Chapters
00:00 - Introduction to Jenna Free and the focus on ADHD and nervous system regulation
02:19 - Differentiating ADHD from anxiety and overwhelm
02:36 - Brain differences in ADHD and retraining the brain
03:16 - How a neurodivergent brain navigates a neurotypical world
04:17 - The relationship between dysregulation, fight or flight, and ADHD symptoms
05:10 - Personal experiences with regulation work and ADHD paralysis
06:44 - Medication use and regulation work as complementary strategies
08:52 - How dysregulation affects focus, attention, and energy
10:19 - Heart coherence and emotional regulation strategies
11:14 - Living in potential versus reality and grounding exercises
13:15 - The impact of thoughts, beliefs, and regulation on neurodivergent brains
14:20 - External stress, capitalism, and regulating inside regardless of external circumstances
15:37 - Parenting with regulation, handling stress at home, and modeling calm
16:42 - Genetic predisposition and family influence on ADHD
18:38 - Tools for nervous system regulation: physical, mental, and behavioral approaches
20:57 - Recognizing signs of dysregulation and how to interrupt rushing and hyperactivity
22:10 - City life, stress, and the importance of body awareness
23:16 - Managing black-and-white thinking and cultivating nuanced, flexible perspectives
24:51 - The connection between regulation, intuitive heart-led decision making, and psychological flexibility
27:09 - Swinging between extremes and creating sustainable momentum
28:25 - How regulation improves parenting, energy, and capacity for joy
30:33 - Addressing childhood ADHD and parenting strategies to create calm
33:00 - Handling late arrivals calmly, modeling non-judgmental behavior
35:23 - Moving past judgment through neutral thinking strategies
36:18 - The role of perception and interpretation in regulation work
37:37 - Benefits of regulation for productivity, peace, and overall life enjoyment
38:55 - Overcoming guilt and shame as barriers to regulation and growth
39:49 - The internal tug-of-war in regulation and patience through the process
41:37 - Timeframes: immediate relief and long-term growth
42:53 - Jenna's book, "The Simple Guide to ADHD Regulation," and resources for further learning
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Jenna Free Resources:
Book: The Simple Guide To ADHD Regulation: The Secret to Finding Balance, Getting Things Done, and Enjoying Your Life
Website: adhdwithjennafree.com
TikTok: @adhdwithjennafree
Instagram: @adhdwithjennafree
Podcast: ADHD with Jenna Free
Bio: Jenna Free is a counselor (CCC) for ADHD with ADHD. She specializes in working with the ADHD brain to get it out of fight-or-flight and into working its best, while honoring neurodivergence and all of our uniqueness. She has a focus on helping people with ADHD live a more enjoyable while also being more productive.
Diagnosed with ADHD at 32 while raising two kids and earning her master’s degree, Jenna hit a breaking point when her usual coping mechanisms stopped working. Moving between extreme highs and debilitating lows, she discovered that ADHD itself wasn’t the biggest burden, but living in survival mode was. After hundreds of hours working with ADHD clients, Jenna realized they were all stuck in the same dysregulation cycle. The ADHD Regulation Method she developed now guides both her personal life and her clinical work.
Jenna lives in Calgary, Alberta, with her husband and two sons. When she isn’t working with ADHDers, you can find her exploring some random new hobby—right now these include acting, tennis, and yoga.
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