Elevate with Robert Glazer Jenna Free On ADHD, Self-Regulation And Resilience
Mar 17, 2026
Jenna Free, a therapist with lived ADHD experience and author of The Simple Guide to ADHD Regulation, shares a regulation-focused framework. She talks about childhood masking and late diagnosis, how dysregulation and the nervous system affect focus, in-the-moment calming tools, hyperfocus and all-or-nothing cycles, and why productivity hacks fail without regulation.
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Fight Or Flight Explains Many ADHD Symptoms
- Jenna notes many ADHD symptoms mirror being in fight or flight, so treating dysregulation reduces symptoms significantly.
- She reports clients often see ~75% symptom reduction after regulation work restores executive function.
Use In-The-Moment Regulation Tactics
- Do practice in-the-moment nervous system regulation: notice tension, slow breath, drop shoulders, and slow down actions.
- These micro-behaviors signal your body there's no bear and return blood flow to the prefrontal cortex quickly.
Use Productivity Tools After You Regulate
- Do focus on reducing external compensations only after regulating your nervous system; calendars and timers help more when you're calm.
- Jenna says regulated people need far fewer tools and can operate with a single calendar or watch.
