034: How to Plan Unstructured Time: ADHD-Friendly Strategies for Using Free Time More Productively

From Stuck to Started: Executive Function & ADHD Coaching to Take Action

Ever look at a wide-open day on your calendar and think, “This should be great!”—only to feel stuck, scattered, or totally overwhelmed once it arrives? In this episode, I’m sharing real-life ADHD-friendly time management strategies to plan unstructured time so you can stop spinning your wheels and start using large chunks of free time in ways that feel both productive and satisfying. Whether you're a college student, entrepreneur, or just tired of doom-scrolling, this episode is for you.

What You’ll Learn in This Episode:

• Why having large chunks of free time can actually make it harder to get things done
• How to plan unstructured time without over-scheduling yourself
• Time management strategies to plan unstructured time in a flexible, ADHD-friendly way
• How to create anchor points and “light structure” to support productivity
• Easy ways to use free time more productively without burning out

Host: Sarah Lovell, Executive Function & ADHD Coach

Resources Mentioned:

• Get your Free ADHD Action Plan
• Join the ADHD Coaching Membership: Stuck to Started

Connect with Sarah Lovell:

• Website: Executive Functioning First
• Instagram: @executivefunctioningfirst

Music by: AudioCoffee, Inspirational Background