ADHD Regulation Groups are now open! - www.adhdwithjennafree.com/groups
You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide

Chapters
00:00 Introduction: Not Regulating for Regulation's Sake
01:30 ADHD Regulation Groups Are Open
03:00 Why "Should" Never Sustains Motivation
05:00 Push Motivators vs Pull Motivators
07:00 The Real Question: Do I Want a Regulated Life?
08:00 Benefit #1: Blood Flow Returns to Your Brain
08:30 Benefit #2: Executive Functioning Increases
09:00 Benefit #3: Symptoms Go Down
10:00 Benefit #4: More Sustainable and Consistent Living
14:00 Benefit #5: Enjoyment (The Biggest Motivator)
18:00 Recap: What Are You Pulled Towards?

Summary
In this episode, I talk about why you shouldn't regulate just because you think you should - and what to focus on instead. I get comments saying "I know I should regulate but I don't know how" or "I should be working on it," and the key here is: regulation is not good or bad, you're not a bad person if you're dysregulated. If you're only doing it because you feel like you should, it's probably not going to end well. Just like exercise - if you're only doing it because you should, it won't stick. But if you genuinely want to feel good, strong, and have a more vibrant life, it's easier to keep up with. I break down why "shoulds" never sustain motivation - they're push motivators (running away from something) versus pull motivators (walking towards something you want). Push motivation works short-term but is unsustainable. Pull motivation keeps you going long-term. I share the 5 key benefits of ADHD regulation to help you connect with what you're actually pulled towards: (1) Blood flow returns to your prefrontal cortex so you can think clearly, (2) Executive functioning increases, (3) ADHD symptoms go down, (4) You can live in a more sustainable and consistent way instead of the frantic crash cycle, and (5) You actually enjoy your life. I share my real-life example: 7 years of being intense then doing nothing versus 2.5 years of showing up every day with no burnout in sight - less work, less stress, more productive. The real question isn't "should I regulate?" - it's "do I want a regulated life and everything that comes with that?"

Action Step
This week, ask yourself: Am I trying to regulate because I think I should, or because I genuinely want what it gives me? Connect with your pull motivators, not push motivators. Do you want clearer thinking and lower symptoms? Do you want to live sustainably instead of frantically crashing? Do you want to enjoy your life while also being productive? Hold those desires in your mind. If you can't connect with those yet, that's okay - maybe you just know you don't want what you have now (paralysis, brain fog, frantic energy). That's enough to start walking forward. But don't try to force yourself with "should" - that's a recipe for dysregulation.

Takeaways

• Regulation is not good or bad - don't do it just because you think you should, that's a recipe for dysregulation and will never sustain motivation
• "Shoulds" are push motivators (running away from something) which work short-term but are unsustainable - pull motivators (walking towards something you want) keep you going long-term
• 5 key benefits of ADHD regulation: blood flow returns to brain for clearer thinking, executive functioning increases, symptoms go down, sustainable consistent living instead of frantic crash cycle, and enjoyment of life
• The frantic crash cycle is not your natural state - it's you in panic mode and dysregulation, so working on sustainability isn't going against who you are
• You can have both productivity AND enjoyment - with regulation you get more productive, less stressed, and enjoy life more (not one or the other)

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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

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