EP. 15: The 6 External Changes That Transformed My ADHD - Simple Tools for Better Regulation | ADHD with Jenna Free
ADHD with Jenna Free7 Jul 2025

EP. 15: The 6 External Changes That Transformed My ADHD - Simple Tools for Better Regulation | ADHD with Jenna Free

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 External Regulation Tools for ADHD
03:45 Slowing Down Household Dynamics
07:01 The Power of a Calendar
09:43 Managing Social Media and Scrolling
13:28 The Importance of Breaks
16:58 Implementing Changes Gradually

Summary

In this episode, I dive into 6 external tools and strategies for managing ADHD, focusing on how to create a more regulated environment. I emphasize the importance of slowing down schedules, simplifying household dynamics, utilizing calendars effectively, managing social media use, listening to one's body for breaks, and implementing changes gradually. I share personal experiences and practical tips to help you find balance and regulation through external supports and strategies.

Takeaways

  • External regulation tools can support internal regulation.
  • Slowing down your schedule can prevent dysregulation.
  • Simplifying household dynamics can create a calmer environment.
  • Using a calendar is essential for managing ADHD effectively.
  • Social media scrolling can exacerbate dysregulation.
  • Taking breaks is crucial for maintaining mental health.
  • Implementing changes gradually leads to better long-term results.
  • Rest is as important as productivity.
  • Finding balance is key to managing ADHD.

Connect with Jenna

Episoder(46)

EP. 37: Should I Take ADHD Medication? The Truth About Meds and Regulation | ADHD with Jenna Free

EP. 37: Should I Take ADHD Medication? The Truth About Meds and Regulation | ADHD with Jenna Free

You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction: Meds and Regulation - Do They Go Together? 02:00 What ADHD Medication Actually Does ...

8 Des 202520min

EP. 36: "What Will People Think?" Why ADHD Makes You a People Pleaser (The Fawn Response) | ADHD with Jenna Free

EP. 36: "What Will People Think?" Why ADHD Makes You a People Pleaser (The Fawn Response) | ADHD with Jenna Free

You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide Join the waitlist for ADHD Groups (starting January) - www.adhdwithjennafree.com/groups Chapters 00:00 Introduct...

1 Des 202520min

EP. 35: How to Regulate For Real: Why Tips and Tricks Don't Work for ADHD | ADHD with Jenna Free

EP. 35: How to Regulate For Real: Why Tips and Tricks Don't Work for ADHD | ADHD with Jenna Free

You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide Join the waitlist for ADHD Groups (starting January) - www.adhdwithjennafree.com/groups Chapters 00:00 Introduct...

24 Nov 202526min

EP. 34: ADHD at Work: Putting Work in Its Place (The Severance Episode) | ADHD with Jenna Free

EP. 34: ADHD at Work: Putting Work in Its Place (The Severance Episode) | ADHD with Jenna Free

You can get your free ADHD Regulation Guide here - www.adhdwithjennafree.com/adhdguide Take the free Dysregulation Quiz here - https://adhdwithjennafree.typeform.com/adhdquiz Register for the ADHD a...

17 Nov 202522min

EP. 33: But It's Boring: Why Your ADHD Brain Mistakes Calm for Discomfort | ADHD with Jenna Free

EP. 33: But It's Boring: Why Your ADHD Brain Mistakes Calm for Discomfort | ADHD with Jenna Free

Take the free Dysregulation Quiz here - https://adhdwithjennafree.typeform.com/adhdquiz Join the waitlist for ADHD Groups (starting January) - www.adhdwithjennafree.com/groups You can get your free ...

10 Nov 202518min

EP. 32: The Belief That's Keeping You Stuck in Survival Mode (And How to Finally Let It Go) | ADHD with Jenna Free

EP. 32: The Belief That's Keeping You Stuck in Survival Mode (And How to Finally Let It Go) | ADHD with Jenna Free

Take the free Dysregulation Quiz here - https://adhdwithjennafree.typeform.com/adhdquiz Join the waitlist for ADHD Groups (starting January) - adhdwithjennafree.com/groups You can get your free ADHD R...

3 Nov 202520min

EP. 31: The Real Reason You Procrastinate: Your Nervous System Is Trying to Protect You | ADHD with Jenna Free

EP. 31: The Real Reason You Procrastinate: Your Nervous System Is Trying to Protect You | ADHD with Jenna Free

Join the waitlist for ADHD Groups (starting January) - adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction to Ma...

27 Okt 202525min

EP. 30: The ADHD Self-Sabotage Cycle - The Fear That Stops You From Trying | ADHD with Jenna Free

EP. 30: The ADHD Self-Sabotage Cycle - The Fear That Stops You From Trying | ADHD with Jenna Free

Join the waitlist for ADHD Groups here - adhdwithjennafree.com/groups You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide Chapters 00:00 Introduction to Vulnerability an...

20 Okt 202520min

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