"You Are A Lot" (an ADHD/AuDHD podcast)
This is the "You Are A Lot" (an ADHD/AuDHD podcast) hosted by Jen Kirkman. The show explores her personal experience with a later-in-life diagnosis of AuDHD, which includes both ADHD and Autism Spectrum Disorder. She discusses the latest research and aims to create an affirming space for neurodivergent people, helping them feel less confused, more connected, and fully validated.
Episodes
Episode 88: When Summer Sneaks Up On You & Social Hangovers (Patreon Only)
IN THIS EPISODE I talk about why summer sneaks up on you and leaves you feeling behind on rest and fun. I get into why the planning window slips by before you notice, and how to set up small, doable plans instead of big overwhelming ones. I also talk about the social hangover, why going out wipes you out even in summer, and how to build recovery time so you don't feel guilty about it. To listen t
✨Bonus Episode: Happy Reset Day - July 2nd
IN THIS EPISODE I'm talking about how today, July 2nd, is exactly the in-between point of the year. 182 days have passed with 182 to go in 2026. If you need a reset and want to change this up and start to plan time off, vacation or staycation days, I highly recommend the Big A## Calendar, either the wall calendar of the large planner. I talk about the four types of days that I take every month as
Episode 87: Why ADHD/AuDHD Humans Struggle In the Summer
In This Episode: Why does summer feel so weird when you're ADHD or AuDHD? I talk about some of the reasons, including lost structure, summer-pattern depression, guilt, and the comparison trap, with the science behind each. For ad-free episodes, video versions, transcripts, and a second ad-free Patreon only episode every Friday - support Jen by subscribing to Patreon at just $7.99/mo or get 15% off
Episode 86: The Quick Log & The Done List (Patreon Only)
In this Patreon Only episode I'm talking about two lists that you can add to your daily life that will make a positive difference; the Quick Log and the Done List. Capturing every stray thought during the day to give your brain a break and keeping a record of everything that you did helps you to see how much you do and what you're spending time on. If you join the Patreon you will get the Quick L
Episode 85: Do You Need A Mid-Year Reset?
In this episode: I talk about the mid-year reset. I explain the all-or-nothing trap of writing off a goal because the year feels half over, why the relief of dropping something is worth paying attention to, and how to tell the difference between what I actually want to do and what's just a "should - and how about giving yourself permission to start again at any point in the year. For ad-free epi
Episode 84: Self-Trust and ADHD/AuDHD - Knowing What We Need, Even If We Can't Explain Why
A personal episode about self-trust through my own AuDHD. I talk about what self-trust actually means for me and how it ties into the self-concept episode from earlier this month. I get into why beating ourselves up after we don't follow through only makes things worse. For ad-free episodes out a day early, video versions, transcripts, and a second ad-free Patreon only episode every Thursday - sup
Episode 83: Burnout! Revisiting My AuDHD Diagnosis Two Years Later
Two years after receiving my AuDHD diagnosis (a combination of autism spectrum disorder (ASD-1) and ADHD I'm revisiting what it is to be AuDHD with radical honesty and a lavalier microphone from my bed, because BURNOUT. In this episode I'm opening up about what burnout looks like in real time, and how I made a decision that showing up imperfectly will better reset my nervous system than not showin
Episode 82: Your Self-Concept: Where It Came From and Why It's Wrong
In this episode, I dig into something I cannot believe I haven't talked about yet in almost three years of doing this podcast: the self-concept. It's the story we carry about who we are, and for most of us with ADHD, that story was written by other people; teachers, parents, caregivers and it's usually pretty negative. I talk about how to start rewriting it using the identity triad from Siri Solde
Episode 81: Transitions, Waiting Mode, and Appointment Days
In this episode, I respond to a listener letter about something so many of us struggle with: what to do with yourself when you have two appointments in one day and the hours in between feel like a black hole. We talk about waiting mode, anticipatory overwhelm, the trap of comparing yourself to neurotypical people who seem to effortlessly bounce from thing to thing, and why emotional regulation has
Episode 80: Little Life Reset - Try Being Bored
This is the 7th episode in the 8 episode Little Life Reset series, and this one is about doing nothing. It sounds simple but it is not easy, especially for ADHD humans. Boredom activates where your brain connects thoughts, and solves problems. I talk about why the Harvard Business Review says you need to make room for it, and how you can start with literally five minutes on your couch! For ad-fre
Episode 79: Little Life Reset - Walk For Ten Minutes To Boost Your Brain
In this episode of the April Little Life Reset series, I explore the "walking reset" which is the idea that just 10 minutes of walking without distractions can spark creativity, reduce worry, and shift your perspective in a way that sitting and thinking simply can't. Inspired by an author's quote about only trusting creative thoughts that come while walking, I share how I tried (and failed) to bui
Episode 78: Little Life Reset - Sleep Is Not the Thing to Cut
This is the third episode in my 8 part series for April (4 of the episodes are Patreon bonus episodes) called Little Life Resets. This one is about sleep, (no, it's not about insomnia.) This is for the ADHD/AuDHD humans who don't have issues with sleep but keep deciding to cut down significantly on sleep in order to have "more time." I talk about why cutting sleep to "be more productive" is actual
Episode 77: Little Life Reset - Sit With Yourself For Two Minutes
This is the first episode in my 8 part series for April (4 of the episodes are Patreon bonus episodes) called Little Life Resets. This one is about Self-Atunement. Basically it means starting your morning, and checking in during the day to quickly acknowledge any feelings instead of zoning out. I walk you through exactly how I check in with myself (yes, I literally say "hi Jen") and how this helps
Episode 76: When Exhausting Relationships Take Up Time
In this episode, I'm talking about the "laziness lie" from Dr. Devon Price's book Laziness Does Not Exist and how believing you're lazy if you don't help people can quietly destroy your boundaries. I get into why some relationships leave you exhausted, how over-helping actually keeps people stuck, and what it looks like to start pulling back in small, realistic ways. For ad-free episodes out a day
Episode 75: Hyper-Curiosity and ADHD - When Your Brain Won't Stop Exploring
In this episode, I talk about the emerging idea of ADHD and hyper-curiosity - the intense urge to explore, research, and learn everything right now. Hyper-curiosity can fuel creativity and discovery, but it can make modern life harder to manage. Check out Dr. Anne-Laure Le Cunff's book Tiny Experiments, (20% off with my link) which can help the hyper-curious mind figure out how to live in a goal
Episode 74: ADHD Understimulation (When Boredom Feels Physical)
In this episode, I'm talking about ADHD understimulation: what it is, why it feels so much bigger than boredom, and how it can leave you feeling physically stuck, mentally foggy, restless, or exhausted. I compare understimulation to procrastination and depression and I've got some solutions to stay stimulated. For ad-free episodes out a day early, video versions, transcripts, and a second ad-free
Episode 73: Do You Actually Want to Meditate? ADHD, Motivation, and Rethinking Consistency
Why is it so hard to do something we say we want to do—like meditation? In this episode, Jen responds to a listener from her Patreon community who says she knows meditation is good for her but can't get herself to do it consistently. The conversation quickly turns into a bigger question: do you actually want to do the thing, or do you just think you're supposed to? For ad-free episodes out a day
Episode 72: Why Do My Feelings Change So Fast With ADHD & AuDHD?
Why do your feelings change so fast with ADHD or AuDHD? How can you go from crying to fine in ten minutes? Why does it feel like the first feeling never even happened once it's gone? In episode #72 Why Do My Feelings Change So Fast With ADHD & AuDHD? I get into how ADHD affects tracking feelings over time, how attention changes what feels most true in the moment, and why it can be hard to recall h
Episode 71: ADHD & AuDHD: Why Do My Feelings Contradict Each Other?
Why do you feel excited and dread at the same time? Why do you want something and also don't? In this episode, I talk about when you feel two opposite feelings at the same time. Don't worry. You're not unstable! You're emotionally complex. Listen if you want to learn how we process multiple feelings at the same time and how relationships and situations can influence our mixed feelings. For ad-free
Episode 70: ADHD and AuDHD: Why Feelings Feel Permanent
Why does it feel like the emotion you're in right now is going to last forever? In episode #70 ADHD and AuDHD: Why Feelings Feel Permanent, I explore why we struggle to hold onto the idea that feelings change because when one shows up, our attention locks onto it, making it feel permanent and all-encompassing. I'll help you make sense of why feelings feel so intense, and convincing. For ad-free e
Episode 69: Feelings vs Emotions - What's the Difference and Why It Matters for ADHD & AuDHD
It's Feelings February, on the "You Are A LOT" podcast, and I'm starting the first episode of the month with a basic question: what's the difference between an emotion and a feeling? Emotions are real-time body signals—racing heart, tight chest, clenched jaw, shallow breathing. Feelings are what you become aware of and can name after your brain interprets those body signals. For ADHD and AuDHD hum
Episode 68: How to Use Accountability for ADHD Motivation with Body Doubling, Check-Ins & Follow-Through
In this episode, I share how I use accountability as a practical tool for ADHD without it feeling punishing or pressured. If you've got ADHD (or AuDHD), deal with time blindness, procrastination loops, or resistance like PDA / demand avoidance, this approach can help you stay present, reduce overwhelm, and actually follow through. I break down the three types of accountability (personal, public, a
Episode 67: Planning, Capacity, and Why January Motivation Fades So Fast
In this episode, I'm talking about capacity and why so many ADHD/AuDHD humans feel blocked from doing the things they genuinely care about. It covers the Fresh Start Effect, and how dopamine spikes when we look forward to things more than when we're actually doing them, which is why January motivation fades so quickly. I get into the difference between wanting to create, connect, or rest, and havi
It's "Just Fine January" and I hit reset by canceling most of my goals.
This January I'm not making resolutions, I'm making space in my life. In this episode, I talk about what happened when I realized my 2025 ideas weren't sustainable, why I canceled projects I'd been grinding on for months, how I'm re-thinking my goal-setting and as an AuDHD human, what I refuse to carry into 2026. To listen to this episode without ads, try the ad-free version (of all episode) on Pa
Interview With ADHD Coach Paula Engebretson
In This Out From The Paywall Episode: I chat with my ADHD coach Paula Engebretson, host of the I'm Busy Being Awesome Podcast. Take Paula's free quiz to find out your overwhelm response type! We talk about the realities of navigating ADHD through different "seasons of life," why rigid systems rarely work, and how values, energy levels, and self-understanding need to guide how we build routines. I
Out From The Paywall "Tossing: An ADHD Trait"
It's an ADHD trait that people are starting to talk about as something uniquely part of our executive functioning difficulties. It refers to throwing out our DOOM (Didn't Organize, Only Moved) piles or any amount of clutter because starting or planning the large task of organizing is causing us to be too overwhelmed. Experts agree that this is not the best way to handle our clutter and recommend o
Out From The Paywall "Clutter Checks"
In this episode I talk about the constant cycle of burnout, clutter, and resentment that comes with our brain, from tossing bags on the table, leaving yesterday's project out, and then facing the chaos that feels like the FBI searched your home. I talk about why putting things away feels boring, impossible, or like it will take ten hours, and why I get mad at "Past Me" for leaving messes for "Futu
Episode #65 - How To Rest & Relax with ADHD + 27 Microbreaks To Try
Rest can feel confusing, uncomfortable, or even stressful when you're neurodivergent. In this episode, I talk about how rest shows up differently for ADHD, autistic, and AuDHD brains, why typical advice doesn't always work, and how to stop treating rest like a reward. I walk through the difference between rest and isolation, how to rest with people, and offer 27 quick, micro break ideas. If rest m
Episode 64: 27 Fun & Cozy Gifts for AuDHD & ADHD Adults
If holiday gift-giving stresses you out, you need to listen to this one. In this episode, I talk about why gifting can be so overwhelming (executive dysfunction, decision fatigue, social pressure) and how to make it easier. I share simple ways to lower the mental load, like using gift categories, anchoring to one idea, and giving yourself permission to give late (or not at all). I also created a f
Organize to Prevent Impulse Spending Out From Paywall
Using shopping for a quick hit of dopamine is definitely an emotional regulation issue, and trying to fill any empty hole in our soul with stuff is a very deep situation. BUT that's not what this episode is about. Sometimes, being organized about how we spend money can bring us into reality where we can clearly see how much we spend (if we overspend) or how quickly we make decisions to spend (if
Episode 63: What is Empathy Burnout + 7 Gentle Ways To Cope
Feeling drained, foggy, or emotionally tapped out during the holidays? You're not alone. In this episode, you'll learn what empathic burnout is, how it shows up in your body, and why certain times like the holiday season can increase the risk due to higher emotional exposure, shifting routines, and layered relational dynamics. Whether you're neurodivergent, highly sensitive, or just carrying too m
Episode 62: How To Regulate the Autistic and ADHD Nervous System
Have you ever thought: "Why am I so tired all the time? Why do I feel disconnected, like I'm watching life happen but not really in it?" You probably thought something was wrong with you and didn't consider that it could be a nervous system thing. In this episode: what your nervous system actually does, what "regulation" really means (without cold plunges), and why feeling tired or foggy sometimes
Episode 61 How To Deal with Panic Attacks Vs. Autistic Meltdowns
Panic attacks and autistic meltdowns share some common symptoms but happen for different reasons. A panic attack is a short circuit in the nervous system and not a total sensory overload, while an autistic meltdown isn't out of nowhere — it's a total nervous system overload based on external triggers. If you are AuDHD and have panic attacks, being able to tell the difference between these two expe
Episode 60: The Importance of Routines for ADHD + My Daily Routine
Morning and night are the two times of day that do more to stabilize an ADHD brain than any productivity hack ever could. In this final Organize October episode, I talk about the science of how morning routines provide dopamine stabilization and evening routines need sensory cues to train our nervous system to power down. Get the ad-free and video version of this episode and more organize bonus ep
Episode 59: 4 ADHD Cleaning Tips & Hacks That Actually Help
In this Organize October episode, I talk about organizing how to clean your home in a way that hopefully works for you without having to "binge deep clean", how to think of cleaning as functional and make it fun, my new laundry system that helps with our impulsivity and my new obsession: the House Purse. Get the ad-free and video version of this episode and more organize bonus episodes on Patreon
Episode 58: 4 ADHD Planning Tools and Systems To Organize Your Time
It's Organize October here on the podcast! In this episode, I'm getting into the time management, scheduling & planning methods that I've finally figured out and that actually work for me. I'll be taking you through my notebook system, time tracking, index card daily and weekly planning, time blocking method, notes app organizing and idea capturing. It's a LOT. If you want to join the Patreon at 3
Patreon Only Episode #57: Letting Go Of My Fantasy Schedule: An interview with my ADHD Coach Paula Engebretson
In a special Patreon Only Episode of the podcast, I chat with my ADHD coach Paula Engebretson, host of the I'm Busy Being Awesome Podcast. To listen to or watch this episode ad-free and in full - jump on over to Patreon and with this link you can get a 7-day-free-trial. We talk about the realities of navigating ADHD through different "seasons of life," why rigid systems rarely work, and how val
Ep 56: Weird Habits & Traits: Is it ADHD or AuDHD? Part 3
This episode started with a simple question I asked on social media: "What's a weird habit of yours that you wonder if it's tied to your ADHD/AuDHD?" Hundreds of responses came in. This is part 3 of this three part series. In this episode the themes explored are systems and rituals around time tricks, sorting, and hyperfocus. SHOW NOTES You Are A Lot Podcast On Patreon 7 Day Free Trial 30 FREE DA
Episode #55: Weird Habits & Traits: Is it ADHD/AuDHD? Part 2
This episode started with a simple question I asked on social media: "What's a weird habit of yours that you wonder if it's tied to your ADHD/AuDHD?" Hundreds of responses came in. This is part 2 of this three part series. In this episode the theme is the body-based side of ADHD and AuDHD—the textures we can't stand, the stims that keep us grounded, rituals around food, the need for symmetry, and
Episode #54: Weird Habits & Traits: Is it ADHD/AuDHD? Part 1
For the ad-free audio and video version of this episode - join me over on Patreon by clicking here for a 7-day-free trial. This episode started with a simple question I asked on social media: "What's a weird habit of yours that you wonder if it's tied to your ADHD/AuDHD?" Hundreds of responses came in. The traits or quirks that I read were hilarious, heartbreaking, and a lot were relatable to me.
PATREON ONLY EPISODE 53: When You Freeze In Your Free Time
In this Patreon Only episode: I give advice (and information backed by neuroscience and trauma informed experts) to a Patreon subscriber who wrote a question in the chat community. The themes in this question are so relatable to us ADHD/AuDHD humans like; feeling overwhelmed when we finally have time to ourselves, freezing when it's time to make a decision, struggling to know what we actually want
Episode #52: Understanding The Emotional Impact of School as ADHD & Autistic Adults
In this episode, I am talking about an article in Psychology Today called Why Autistic, ADHD, and AuDHD Students Are Stressed at School that shines a light on a new study that shows that schools place double emotional burdens on neurodivergent students. I talk about how so many of us were overlooked for diagnosis as kids and how our emotional needs weren't being met and how we carried that emotion
Out From The Paywall EP: Autistic & AuDHD Humans Do Not "Understand" Hierarchy
Autistic & AuDHD Humans Do Not "Understand" Hierarchy This month's Out From Behind The Paywall Episode is a Little Pod bonus episode that until today was on Patreon only. I'm talking about the AuDHD and Autistic tendency to not be motivated by social climbing and not wanting to cooperate with workplace hierarchies. I know what it's like to feel alone with your brain. That's why I make this show—an
Episode 51: ADHD and the Power of Self-Efficacy Vs. Self-Esteem
In this episode: It's all about letting go of self-esteem as a goal. It's vague, unmeasurable, and often just makes things worse—especially for people with ADHD/AuDHD. But self-efficacy is EVERYTHING. Simply put: it's the realistic belief that you have the skills to do a task or handle a situation. Your self-efficacy can be improved (thanks to neuroplasticity) and there is irrefutable science and
Episode 50: How Hope Affects ADHD + Steps & Strategies To Rebuild Hope
In this episode: Most people don't associate ADHD with hope — but they should. This episode explores the science behind hope as a cognitive process. Drawing on research I look at how hope is built, how it functions in the brain, and how it can get eroded by chronic adversity — especially for people with ADHD and AuDHD. If you've been struggling with follow-through, feeling stuck, or wondering why
Episode 49: An ADHD Guide To Cortisol + 13 Tips To Lower Your Cortisol Levels
EPISODE 49: An ADHD Guide To Cortisol + 13 Tips To Lower Your Cortisol Levels In this episode: Exhaustion during the day, racing thoughts at night, sleep problems, anxiety, and unexplained inflammation can all be signs of a nervous system stuck in high-alert mode. While dopamine gets most of the attention in ADHD conversations, cortisol — the body's primary stress hormone — plays a major role in h
Out From The Paywall EP: Little Pod "And Just Like That" - When A TV Show Fails ADHD
In this special Out From The Paywall Episode - you're getting a Little Pod Patreon only bonus episode that originally aired on June 22nd, 2025. I have a special offer for you. You can join Patreon for FREE right now by clicking here. You'll get one month FREE of "You Are A LOT" on Patreon at Tier 1 which gives you access to all of the archives, video episodes, AMA's, bonus episodes, transcripts, a
Out From The Paywall EP: "Future Fantasy Is Not A Plan"
In this special Out From The Paywall Episode - you're getting a full Patreon only episode that originally aired on May 18th, 2025. I have a special offer for you. You can join Patreon for FREE right now by clicking here. You'll get one month FREE of "You Are A LOT" on Patreon at Tier 1 which gives you access to all of the archives, video episodes, AMA's, bonus episodes, transcripts, a private chat
EPISODE 48: "TRAVEL NEEDS FOR THE NEURODIVERGENT"
In this episode: I unpack (get it?) what it means to travel as a neurodivergent person, especially when you've internalized a bunch of rigid "rules" about what travel is supposed to look like. For a long time, I thought travel had to mean a picture-perfect vacation, and I put pressure on myself to pack light, leave comforts behind, and plan for an idealized version of my destination—rather than th
Episode 47: What is ADHD Paralysis & 5 Ways To Overcome It
In this episode: Have you ever felt completely frozen, staring at your project, knowing exactly what needs to get done — but physically unable to begin? It's not procrastination — it's ADHD Paralysis — and there are three kinds: mental paralysis, analysis paralysis, and task paralysis, all of which can lead to shutdowns. It's a neurological issue (executive functions not functioning) as well as an
Episode 46: ADHD & AuDHD Workplace Accommodations: Your Rights & How To Ask
In this episode: Jen talks about how ADHD shows up at work — from time blindness to burnout — and breaks down what your rights are under the Americans with Disabilities Act (ADA). She walks you through real-world accommodations that can make a huge difference (including remote work), how to actually ask for them without overexplaining, and also rethinks the whole concept of why we even have to ask
Episode 44: From ADHD to AuDHD: My Autism Diagnosis Years Later
In this episode: Jen opens up about her surprising Autism diagnosis last summer, which added AuDHD to her identity alongside ADHD. She shares how this revelation unexpectedly tied together all the loose ends of what she'd felt was "wrong" her entire life. Jen also reflects on how many therapists missed what now seems like an obvious diagnosis, and why so many professionals still struggle to unders
EPISODE 43: "DEBUNKING THE NY TIMES ARTICLE ON ADHD"
In this episode: Jen talks about her frustration and anger at the gravely irresponsible and chock full of what seems like willful disinformation spreading article in the Sunday New York Times Magazine titled "Have We Been Thinking About ADHD All Wrong?" Jen let's the experts speak for her and she reads the intelligent analysis done by Dr. Russell Barkley and the editors of ADDitude Magazine. SHOW
Episode 41: The ADHD & People Pleasing Connection + 4 Steps To Stop
In this episode: Did anyone ever tell you that being a PEOPLE PLEASER is a core trait in ADHD/AuDHD Humans? In this episode, I'll tell you all about it. Spoiler Alert: It has to do with our coping mechanisms that we developed early on in order to avoid rejection and seeking validation from others due to our feelings of inadequacy because of our (especially undiagnosed) ADHD/AuDHD. And get Set Boun
Episode 40: How To Set Boundaries as an ADHD Adult + Examples
In this episode: ADHD/AuDHD humans often struggle with boundaries—whether it's setting them with others or even recognizing our own internal limits. We might not realize a boundary needs to be set until it's already been crossed, leaving us overwhelmed, resentful, and frustrated. In this episode, I talk about how impulsivity, time management challenges, and emotional regulation difficulties all pl
BONUS EPISODE - JEN CHAT: "ASPERGER, A NAZI?"
In this Jen Chat I talk about the origin of the term "Asperger's Syndrome" and why it's no longer used. The short answer: Nazis. I'm reading a book about Hans Asperger, the Austrian pediatrician who worked with the Nazis but claimed not to be one of them. To this day the idea of how "functioning" an autistic person is seems to be deeply and darkly rooted in only what their value to the workforce i
PATREON ONLY EPISODE 39: "SKEPTICAL OF SCAMS & CULTS?" ANNOUCEMENT
EPISODE INFO: This week's episode is Patreon only but you can listen to it if you are one of the first 50 people to CLAIM YOUR FREE ONE MONTH to the Tier #2 of the "You Are A Lot" Podcast Patreon. Click here to claim! Patreon Only Episode 39: "Skeptical of Scams & Cults?" In this episode: In response to last week's episode about reasons why ADHD/AuDHD Humans sometimes have a bigger chance of bein
EPISODE 38 "SUSCEPTIBLE TO CULTS & SCAMS?"
In this episode: Did you know that ADHD/AuDHD Humans have a bigger chance of being drawn into cults, MLM's and other sketchy setups? I explain why we are targets (hint: our impulsivity, need for community and outsider feelings) and talk about how to spot red flags. SHOW NOTES: For bonus episodes, transcripts, captioned videos, AMA's with Jen, a private chat community and more - go GET A LOT in th
EPISODE 37 "PDA: PATHOLOGICAL DEMAND AVOIDANCE"
In this episode: Jen breaks down the ins and outs of PDA; Pathological Demand Avoidance or Pervasive Drive for Autonomy. She chats about why even the simplest requests can feel like too much and how people with PDA handle those constant demands. Jen looks at the behaviors, challenges, and some ways to work on keeping a sense of autonomy even when triggered. SHOW NOTES: For bonus episodes, transc
EPISODE 35: "UN-MASKING PART 2"
In this episode: Jen talks about the other side of masking which is unmasking! She explains how we can safely and consciously choose to un-mask, the risks for some of unmasking, and how we may find ourselves unconsciously unmasking as people around us say things like, "You're acting more ADHD/Autistic ever since your diagnosis." But it's not an act. It's our authentic selves coming through. SHOW
EPISODE 34: "MASKING PART 1"
In this episode: Jen talks about the exhausting art of masking with ADHD and/or AuDHD. She explores why so many of us feel the need to mask (both consciously and unconsciously), what the very real consequences of masking are and when it benefits those of us with ADHD. SHOW NOTES: For bonus episodes, transcripts, captioned videos, live online events with Jen, a private chat community and more - go
EPISODE 32: "JUSTICE SENSITIVITY"
In this episode: Jen explores the concept of Justice Sensitivity in people with ADHD and AuDHD. She explains why fairness and injustice can feel so intense for neurodivergent individuals and how these strong reactions shape everyday experiences and influence relationships, work, and personal well-being. SHOW NOTES: For bonus episodes, transcripts, captioned videos, live online events with Jen,
Episode 31: ADHD & Imposter Syndrome Explained + How To Beat It
In episode 31: Jen talks about the very real psychological issue of feeling like an imposter despite our accomplishments. While this can happen to neurotypicals as well, especially in a career context, ADHD humans walk around feeling this way consistently. We can feel like a secret failure at just LIFE itself, and since having ADHD erodes self-trust, we also feel like imposters if we don't seem "
EPISODE 30 "MAINTAINING FRIENDSHIPS"
In this episode: Jen talks about how ADHD humans can withdraw from friendships due to our "out of sight, out of mind" brains despite loving our friends and gives advice on how we can maintain our friendships. For exclusive podcast bonus episodes, transcripts, and more, join the You Are A Lot podcast at patreon.com/ALOTADHDPOD for just $6.99 a month and 15% off if you pay annually. You can sign up
EPISODE 29 "HYPERFOCUS"
In this episode: Jen talks about the pros and cons of hyperfocus. Pro: In a hyperfocus we are working at our optimal ability. Con: Too much hyperfocus and we're neglecting our basic needs and the needs of people in our lives. Also, Jen talks about why she thinks that "flow" and "hyperfocus" are two different states of being. For exclusive podcast bonus episodes, transcripts, and more, join the Yo
EPISODE 28 "MISUNDERSTOOD"
This week: Jen talks about how being an ADHD Human comes with a lot of misunderstandings, from neurotypicals not understanding that ADHD traits aren't moral failings, to not being able to understand ourselves after being labeled as "lazy" or "rude" for so long, and how ADHD itself is misunderstood even by the people who have this neuro-developmental disorder. For exclusive podcast bonus episodes,
EPISODE 27 "INTEREST BASED NERVOUS SYSTEM"
In this episode: Jen talks about the concept that ADHD Humans have an "Interest Based Nervous System" as opposed to Neurotypicals who have an "Importance Based Nervous System." Basically, ADHD Humans are not motivated by the fact that they know that something is important to them or someone else, but they are motivated by their interest in a project or task, the novelty of it all, whether it's a c
EPISODE 26 "IS IT ADHD OR ME?"
In this episode: Jen answers a listener's email about a philosophical crisis of self. Is our personality, our interests, our attitudes and sense of self just ADHD? How can we tell the difference? For exclusive podcast bonus episodes, transcripts, a chat community and more, join the You Are A Lot podcast on Patreon at patreon.com/ALOTADHDPOD for just $6.99 a month and 15% off if you pay annually.
EPISODE 25 "MEAN SELF-TALK & HARSH FEEDBACK"
In this episode: Jen answers two listener emails about how to stop with the negative self-talk after failing to complete tasks and feeling overwhelmed, and how (and if) to tell a new boss that you have Rejection Sensitivity and might need future feedback to be more gentle. Listen to "YOU ARE A LOT" (an adhd podcast) FREE on any podcast app. For bonus content join the podcast Patreon at $6.99 a mon
EPISODE 24 "PROCRASTIVITY & PERFECTIONISM"
In this episode: Jen talks about the word "procrastivity" and why ADHD humans love to do every task other than what they set out to work on. And the problem of not even being able to get started due to what's known as "front end perfectionism" where the entire day goes by and we've spent it preparing to do our tasks or work - not by actually preparing anything related, but by "organizing" our spac
EPISODE 23 "MY PHONE ALERTS ARE ON!"
In this episode: Jen talks about how after just assuming that the "right" thing to do for ADHD is keeping her phone in FOCUS mode, leaving all notifications and alerts off - that she realized living that way is more overwhelming than allowing bleeps, bloops and on-screen banners to remind her of what she needs to get done. Click here to write a 5-star review of the podcast Visit the "You Are A Lot
EPISODE 22 "PLAN TO PROCRASTINATE"
In this episode: Jen talks about why ADHD people procrastinate (hint: the usual answers - lack of executive function and an impulsive need for dopamine) and how we must accept that we will continue to procrastinate, otherwise we'll live in a constant fantasy loop that tomorrow will be the day that I'm a person who doesn't procrastinate! Once we accept that we will procrastinate, we can then start
EPISODE 21 "OVERSHARING"
In this episode: Jen talks about the ADHD Human tendency to overshare by saying "inappropriate" things to people, not knowing we are talking too much or stopping, info dumping on someone, spilling other people's secrets, saying too much about ourselves even if we didn't mean to, or over-explaining ourselves and then the subsequent shame hangover after we realize that we overshared. Jen shares tips
EPISODE 20 "ADHD MEDS SHAMING"
In this episode: Jen tells a personal story about her latest attempt to get her ADHD medication prescription filled during this medication shortage and in a timely manner before she had to travel out of the country for work. This attempt included going to a pharmacy miles away and having to show a travel itinerary to prove that she wasn't lying about needing her medication by a certain date, and r
EPISODE 19 "ADHD IN WOMEN & GIRLS"
This week: Jen talks about how middle-aged women are being diagnosed with ADHD in higher numbers due to their diagnosis being missed as children. And Jen talks about not realizing that she had ADHD as a child until she read Sari Solden's book that explains that girls go unnoticed and undiagnosed because their symptoms may not present as hyper-active or inattentive - leading them to become women wh
EPISODE 18 "EARLY ADHD HUMANS KEPT THE SPECIES ALIVE"
In this episode: Jen talks about a scientific study published in early 2024 that found that early humans with ADHD-like tendencies (impulsivity, an urge for risk taking, and an inability to stay still for too long) are a big reason why our species not only survived but developed certain levels of survival intelligence. Get support in Jen's "We Are A Lot" online community. An interactive (yet self
EPISODE 17 "THE HISTORY OF ADHD"
In this episode: Jen talks about the complex and interesting history of ADHD. The symptoms were recognized as a condition since the 1800's but was seen as a moral failing in children, it was then recognized as a physiological brain problem in children in the 1900's, stimulant medications began to be used as treatment in the 1960's but by the 1970's there was backlash, and in the 1990's many organi
EPISODE 16 "ADHD & THE ZEN OF TIME MGMT"
In this episode: Jen talks about how there is so much more to time management than actually completing to-do lists, or finding the perfect productivity method. Instead, Jen talks about how when we think we are trying to make a schedule, we may be unconsciously trying to master time itself, which can't be done. And that deep at the heart of trying to get to 'inbox zero' before tackling what actuall
EPISODE 15 "THE DSM FAILS ADHD"
In this episode: Jen talks about how the DSM (The Diagnostic and Statistical Manual of Mental Disorders) is failing people with ADHD because the diagnosis criteria is incomplete. The DSM-5 overemphasizes mythologized symptoms, and doesn't list emotional regulation issues which are at the core of executive dysfunction. This can prevent people with ADHD from being diagnosed and getting the treatment
EPISODE 14 "ADHD & ESTROGEN"
In this episode: Jen talks about the very real ways that estrogen levels affect ADHD positively and negatively due to the relationship between Estrogen and our executive functions during a menstrual cycle, pregnancy, post-partum depression, peri-menopause and menopause. For exclusive podcast content join the You Are A Lot podcast patreon at patreon.com/ALOTADHDPOD for just $5 a month. You can si
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