Before Breakfast Stop rushing, with Jenna Free
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Mar 18, 2026 Jenna Free, a therapist and ADHD expert diagnosed as an adult and author of The Simple Guide to ADHD Regulation, talks about calming the nervous system and why rushing signals danger. She explains dysregulation vs ADHD symptoms, simple steps to slow down, and practical habits like single-step planning, time-awareness strategies, and balancing routines with flexibility.
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Three-Part ADHD Regulation Method
- Apply three regulation elements: physical, thought/belief, and alignment with reality.
- Physical: deep breaths and relaxed shoulders; Thought: notice “I'm behind” stories that keep you anxious.
Replace Regret With A Now What Mindset
- Stop fighting reality by asking “Now what?” instead of ruminating on missed tasks.
- Replace thoughts like “I should have done that yesterday” with acceptance and a concrete next step to restore momentum.
Rushing Reveals There Isn’t Time
- Rushing behavior often signals there's actually no time to add tasks before leaving.
- Jenna uses the dishwasher example: if you must unload quickly, accept there's no time and leave to preserve regulation and punctuality.