Navigating Adult ADHD
Navigating Adult ADHD is a podcast that provides education, support, and coaching for adults with ADHD. It combines science-backed research and evidence-based coaching tools to help listeners understand and work with their ADHD brains. The show aims to empower adults with ADHD to thrive by improving self-confidence, relationships, and goal achievement. Host Xena Jones delivers a no-nonsense approach to understanding the unique ADHD brain.
Episodes
#179 When you both have ADHD: RSD, love & unpaid bills
When both partners have ADHD, relationships can be full of fun, spontaneity, creativity & a deep sense of “you just get me.” But two ADHD brains can also mean double the executive dysfunction, emotional dysregulation, RSD, impulsivity & forgotten life admin.In this episode, I’m exploring what happens when ADHD meets ADHD in a relationship & why having the same diagnosis doesn’t mean ha
#178: The Role of Oxytocin in ADHD: Why connection might matter more than we realise
When we talk about ADHD, we spend a lot of time talking about dopamine... but what if we've been overlooking another brain chemical that could make a real difference?In this episode, we're exploring oxytocin. Often called the connection chemical or the love drug, oxytocin plays an important role in helping us feel safe & connected. It also works closely alongside dopamine, making it
#177 Calm in a crisis, Paralysed by a phone call - ADHD under pressure
Why is it that we can be calm, focused & capable in a crisis, but feel completely paralysed by a simple phone call?In this episode, I share the story of breaking down alone on a pitch-black country road & how I handled it like a f*cking boss. In this episode, we cover:Why ADHD brains can work better in a crisisThe role of dopamine, norepinephrine & stimulationWhy clear, urgent problems
#176 5 Things Doctors Still Get Wrong About Adult ADHD
ADHD is often described as a problem with focus, organisation & hyperactivity, but that leaves out a huge part of the picture.In this episode, we are exploring five things doctors can still get wrong about adult ADHD, including:Why emotional dysregulation is a major part of ADHDWhy success does not rule out a diagnosisHow ADHD in women can hide behind anxiety, depression & competenceThe im
#175 ADHD, Authenticity & Oversharing: Can you be yourself without sharing everything
Where’s the line between being authentically yourself and oversharing because… Hi we have ADHD!In this episode, I’m unpacking why so many ADHDers share deeply, quickly & sometimes before we’ve checked whether we actually want to. We’ll explore:Why ADHD can make us crave fast connectionHow impulsivity, dysregulation, shame & masking can fuel oversharingThe difference between authenticity &a
#174 ADHD in the Bedroom: Sex & Intimacy
ADHD can show up in the bedroom in ways we don’t always talk about.For some ADHDers, it might look like a high sex drive, chasing novelty, impulsive decisions, risky behaviour, or seeking dopamine through sex and attention.For others, it might look like low libido, getting bored, feeling disconnected, sensory overwhelm, distraction, or struggling to stay present.In this episode, we’re unpacking:Hy
#173 ADHD & Anxiety: The Relationship Nobody Explained
Anxiety is incredibly common for adults with ADHD & in this episode we are unpacking the messy, layered relationship between ADHD & anxiety.We cover:Why ADHD can create the perfect conditions for anxiety to thriveHow ADHD symptoms & anxiety symptoms can look almost identicalWhy anxiety may be a coping mechanism your brain developed to keep you safeThe difference between ADHD-driven anx
#172 ADHD & The Manual: The Invisible Expectations Destroying Your relationships
Ever felt hurt because someone didn’t reply the “right” way, remember the thing, or show up how you hoped?In this episode, we’re talking about the manual - the invisible rule book we carry around for how other people should behave so we can feel loved, supported, or okay.We’ll explore:• What “the manual” is • Why ADHD brains can turn unmet expectations into rejection stories • The difference betwe
#171 ADHD & Friendships: Why It’s So Hard & What Actually Helps
In this episode, we’re unpacking why friendships can feel so hard for ADHDers, from forgetting to reply & losing track of time, to rejection sensitivity, masking, emotional dysregulation & the dreaded doom spiral.We’ll explore:• Why caring about someone & initiating contact are not the same skill• How ADHD can make small friendship wobbles feel like full-blown rejection• Why your brain
#170 Weird things I do that support my ADHD
Today I’m sharing some of the “weird” things I do that actually support my ADHD brain.Because sometimes the things that look a little random from the outside are actually clever little accommodations in disguise.I’m talking about:Why I delay-send emails instead of trusting my brain has remembered everythingWearing activewear under my “real people clothes”Changing up my work environment for novelty
#169 9 ADHD-Friendly Travel Hacks to Make Your Next Trip Way Easier
Travelling with ADHD is a whole experience.One minute your brain is screaming, “DOPAMINE! ADVENTURE! NEW SNACKS!” And the next minute you’re staring at your suitcase wondering if you need seven pairs of undies for a three-night trip.In this episode, I’m sharing 9 ADHD-friendly travel hacks to help make your next trip easier, calmer & far less chaotic.We’ll cover:why you need to check the rules
#168 How ADHD Impacts Your Relationship with Food
Do you forget to eat… until you’re suddenly hangry and shaky?Or eat past full & wonder “why did I do that?”If food feels chaotic, confusing, or all-or-nothing - you are not alone.In this episode, we’re unpacking how ADHD impacts your relationship with food - from missed hunger cues and hyperfocus, to dopamine-seeking, emotional eating, & food noise.We cover:Why ADHDers forget to eat (and t
#167 When Your Body Joins the Chaos - ADHD, Chronic Pain, Headaches & Fibromyalgia
In this episode, we’re unpacking the very real (and often overlooked) connection between ADHD, your nervous system, and chronic pain - including why so many ADHDers feel things more intensely… In this episode, you’ll learn:Why ADHDers are more likely to experience chronic pain, headaches & fibromyalgiaWhat’s actually happening in your nervous system (and why it feels so intense)The link betwee
#166 From Rock Bottom to a Neurodiversity Revolution with Freddie Bennett
Freddie Bennett spent decades not knowing why his brain worked differently. Inattentive at school, masking his way through life, and by adulthood - stressed, depressed, and addicted. It wasn't laziness. It wasn't stupidity. It was undiagnosed ADHD.Getting that diagnosis in his mid-30s changed everything. But when his son then spent two years stuck on a public waitlist - Freddie decided e
BONUS: My Story + something I want to share
This is a little bonus episode… and a personal one.From losing my brother young, to being diagnosed at 36, to a moment at 28 that completely changed the direction of my life… this episode connects the dots of how I went from feeling lost, overwhelmed & “WTF is wrong with me?”… to building something I wish existed years ago.Because here’s the truth:Getting diagnosed with ADHD explains a lot…But
#165: What IS ADHD, really? (Let's go back to basics)
ADHD isn't just distraction. It's not laziness. It's not "everyone feels like that sometimes."It's crying over a text message. Needing a nap after replying to three emails. Avoiding something for three weeks that takes seven minutes.In this episode, we go back to basics…What ADHD actually isHow it shows up in the brainExecutive function explained in a way that finally
#164 ADHD & People Pleasing: Why It’s So Hard to Say No
Are you a people-pleaser… or just terrified of letting people down?Hi! I’m Xena & I am a recovering people-pleaser.I cared so much about what other people thought of me & would prioritise the needs & desires of my friends, family or colleagues, above my own. And by doing this I was telling myself that my needs & what I wanted weren’t as important... Further adding to my insecuritie
#163 ADHD & Decision Fatigue: Why Choosing Feels So Hard
Do simple decisions leave you feeling weirdly exhausted?In this episode, I’m talking about ADHD & decision fatigue. From standing in the kitchen unable to decide what to eat, to freezing over work tasks, emails, housework, or social plans… decision-making can feel so much harder when you have ADHD.In this episode, you’ll learn:what decision fatigue actually iswhy ADHD can make decision-making
#162 How I Manage My Calendar As Someone With ADHD
Managing time with ADHD can feel like trying to hold water in your hands. You care, you’re trying & yet somehow time still disappears, tasks take longer than expected & your calendar can start to feel like the enemy.In this episode, I’m sharing why managing time can be so tricky for ADHDers, what this looks like in real life & some of the things I personally do to manage my calendar.We
#161 Is It ADHD, Autism… or Both? Why so many late-diagnosed adults are asking this question
Check out the ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)If you’ve ever found yourself wondering whether your sensory overwhelm, social struggles, need for routine, or masking goes beyond ADHD, this episode is for you. We’re unpacking the overlap between ADHD and autism, some key differences, why so many adults miss it, and how to reflect on this question withou
#160 Why ADHDers Stim: The Hidden Purpose Behind Repetitive Behaviours
Do you bounce your leg, chew your cheek, pick your skin, replay the same song on loop, or pace while you think? That might be stimming, and no, it’s not just an autism thing. Plenty of ADHDers stim too. In this episode, we’re unpacking what stimming actually is, why ADHD brains do it & why it may be serving a purpose rather than being “just a bad habit.” Inside this episode:what stimming is &a
#159 Sensory Differences: Why Noise, Lights, Textures & People Can Feel So Intense
Ever wondered why bright lights, loud spaces, scratchy clothes or strong smells make it impossible to focus?In this episode, I’m talking about sensory differences in adults with ADHD, why they matter so much & why this isn’t just about “being sensitive” or “bad at coping.”Inside this episode we explore:what sensory differences actually arethe different ways they can show up, including sensory-
#158 Imposter Syndrome & ADHD with Jaime Rose-Peacock
Today I’m joined by fellow late-diagnosed ADHDer Jaime Rose-Peacock to talk about imposter syndrome, that horrible feeling of doubting your abilities, downplaying your success, and worrying you’ll be “found out” as a fraud.You might remember Jaime from episode #136 on ADHD in the workplace. In this conversation, we explore the links between ADHD & imposter syndrome, how workplaces can fuel it,
#157 10 ADHD Hacks That Actually Help
In this episode, I’m sharing 10 ADHD hacks that actually help.Not gimmicks. Not “just try harder” advice.Just simple, practical strategies that can make everyday life feel a little easier when you’ve got an ADHD brain.Inside this episode:10 popular ADHD hacks that people genuinely useWhy these tools can work so well for ADHD brainsReal-life examples of how to use them in everyday lifeHacks for get
#156 Supplements for ADHD - What I Take & Why
The supplement aisle can feel overwhelming with every bottle yelling at you FOCUS! BRAIN! ENERGY! But which supplements actually make a difference for ADHD brains?In this episode, I’m breaking down the simple, science-backed supplements I personally take to support my ADHD.You’ll learn:Why certain nutrients matter for dopamine, mood & brain functionThe 5 daily supplements I take & the res
#155 6 Things No One Told Us About ADHD & Perimenopause
Perimenopause plus ADHD can feel like someone yanked the power cord out of your brain. Low mood, no energy, libido gone, shorter cycles, cutting back work and the gym, and thinking, “WTF is wrong with me?!”In this episode, I am sharing 6 things I have learned about ADHD and perimenopause, including my own hormone testing journey and what the research is starting to show.We talk about:The new resea
#154 Don’t Tell Me What To Do: ADHD, PDA & The Demand-Avoidant Brain
In this episode, we’re unpacking Pathological Demand Avoidance (PDA) - It’s the “the second it becomes a have to, my brain says hell no” feeling, you might experience… I can decide myself to clean the kitchen & feel fine. But if my partner asks me, suddenly it’s a whole thing!We’ll chat about:What PDA is & how it’s driven by anxiety & a need for autonomy, not laziness or being difficul
#153: Not All Dopamine Is Created Equal & THIS Matters If You Have ADHD
In this conversation we’re unpacking dopamine: what it actually is, how it works differently in ADHD brains & why not all dopamine is created equal. You’ll learn the crucial difference between fast dopamine (quick hits that spike & crash) & slow dopamine (the kind that actually supports your motivation, mood & long-term goals).We’ll chat about:What dopamine really is (in simple, AD
#152 What is Emotional Dysregulation?
Inside the episode, we explore:What emotional regulation actually is (in real-life, human terms - not textbook jargon)What emotional dysregulation looks like in everyday ADHD life: snapping, spiralling, shutting down or numbing outWhy ADHD brains feel emotions more intensely & struggle to “come back down”How Rejection Sensitive Dysphoria (RSD) & interoception challenges feed into big, fast
#151 ADHD Time Blindness: Why We Lose Hours, Miss Deadlines & Stall on Long-Term Dreams
If you’ve been told your whole life that you’re disorganised, unreliable or bad at time management, this episode will help you see what’s really going on in your ADHD brain & give you tools to work with it instead of beating yourself up.Inside the episode, we cover:What time blindness actually is for ADHD brainsHow it shows up in real life, from late fees to missed bedtime to “oops, I forgot t
#150 Why it’s so hard to do something easy (The Wall Of Awful)
Grab the free Wall of Awful worksheets to go along with this episode *here*Why is it so hard to reply to that email, book the appointment or drop off the charity bag that’s been in your car for weeks?In this episode, we’re talking about the Wall of Awful... It's the emotional wall between you & the task. In theory the task is simple. But emotionally, it feels HUGE. That “too much” feeling
#149 Dopamine Layering: The Hidden Reason You Feel Anxious & Numb
Ever noticed that the more you “treat yourself” with Netflix, snacks, scrolling or online shopping… the more anxious, restless or flat you feel afterwards?You’re not imagining it, my friend. In this episode we’re talking about dopamine layering – stacking multiple feel-good hits at once & how that cocktail can quietly crank up anxiety & numbness, especially in ADHD brains.We’ll unpack what
#148 ADHD Careers: Why We Struggle & Where We Thrive
Do you struggle to stay in one job for long?Are you looking for the perfect ADHD career fit? Do you find tasks that are a 'no-brainer' for your colleagues take you 5x as long to complete? If so, you’re not broken - you’re responding to how our ADHD brains are wired… and this episode is for you!We’re unpacking why careers can feel so hard for ADHDers, why so many of us change jobs or dire
#147 Why ADHDers don’t follow through: The truth about shame-based goals
If you’ve ever set the same goal over & over again… then quietly stopped trying… then used that as “proof” that you never follow through, this episode is for you.We’re talking about shame-based goals: the goals you set because you believe there’s something wrong with you that needs fixing.“I have to lose weight because I’m disgusting.” “I need to stop yelling at my kids because I’m a terrible
#146 The 6 questions I ask my ADHD brain every year
If your ADHD brain loves to tell you “I didn’t do enough this year” or “I should be further along by now,” this episode is for you my friend!I walk you through the 6 questions I ask myself at the end of every year to help my ADHD brain see the full picture, not just the blooper reel. We talk about the idea of living in “the gap” (only seeing how far you are from where you think you should be) vs “
#145 ADHD Conference take-aways (experts you need to know about!)
“Telling neurodivergent people to try harder is like telling someone with Type 1 diabetes to just make insulin.”That line stopped me in my tracks… and it was only one of the powerful moments from the ADHD Conference I just MC’d here in NZ.If you ever get the chance to attend an ADHD conference… do it. The energy, the learning, the ‘OMG same’ moments - truly amazing!In this episode, I’m sharing the
#144 ADHD, Relationships + the AI Making Life Easier with Logan Donnelly
If you’re an ADHDer trying to juggle relationships, parenting, big emotions, money decisions, executive dysfunction… and ya know, life - this episode is going to feel like a giant exhale.Today I’m joined by Logan Donnelly - the face behind KiwiDad & creator of The Social AI.You may know him from his viral parenting and relationship tips… or from his work teaching people how to use AI to make l
#143 How to survive the holiday season with ADHD
The holiday season is supposed to be “the most wonderful time of the year”… but if you’re an adult with ADHD, it can also be one of the most overwhelming.Between the extra social events, the pressure to buy gifts, the spending, the sensory overwhelm, the family dynamics, and the time-crunch at work - your ADHD symptoms might feel louder than ever.In this episode, we’re talking about how to survive
#142 ADHD Strengths & Advantages
Today we’re shining a big bright neon light on the strengths, advantages & downright magical things ADHDers bring to the table. Inside this episode, we get into the real-life ways ADHD brains excel, including:✨ Crisis Brilliance - why we become geniuses the moment things go sideways (wait until you hear my first-day-as-manager story 🙃)✨ Instant Encyclopaedia Mode - how we can go from “never he
#141 Before You Try Another Planner or System… Listen to This First
If you’ve ever bought a new planner, downloaded a productivity app, colour-coded a calendar, or told yourself “THIS time I’ll get my sh*t together”… only to burn out, fall off, or forget it exists. Then this episode is for you!Because the truth is this:You don’t need a perfect system.You don’t need more willpower.You don’t need to become a different person.You just need to understand how to work w
#140 14 Big Achievers with ADHD
Have you ever looked at someone wildly successful & thought “There’s no way they have ADHD”?Well my friend, buckle up… because in this episode we’re celebrating 14 big achievers who all have ADHD (some with a little extra neuro-spice too!). Their success isn’t in spite of ADHD - it’s often because of it.From world-class athletes like Simone Biles and Michael Phelps, to powerhouse entrepreneurs
#139 Making It Safe to Be Different: Harnessing ADHD at Work with Callum McKirdy
What would workplaces look like if being different wasn’t something to hide - but something to harness?In this energising and honest conversation, I’m joined by Callum McKirdy, speaker, author, and workplace culture expert, to explore how ADHD and neurodiversity can drive innovation, creativity & connection - when we make it safe for people to show up as themselves.Together, we unpack:What it
#138 The 7 types of rest every ADHDer needs
Do you ever wake up tired, even after a full night’s sleep?In this episode we’re unpacking the 7 types of rest your brain & body actually need and why lying on the couch or binging Netflix never feels truly recharging.You’ll learn:The 7 different types of rest Why ADHD brains resist rest (and what to do about it)The difference between numbing vs restoringHow to sprinkle micro-rests into your d
#137 5 Things to Understand About ADHD & Perimenopause
Ever felt like you’re pedalling through life twice as hard just to keep up? In this episode, Xena dives into the hormonal storm that is perimenopause and how it collides with ADHD to make everything feel harder. From brain fog and mood swings to meds suddenly feeling “meh,” she breaks down what’s actually happening in your brain and body.You’ll learn:Why your ADHD symptoms might feel worse - and
#136 ADHD at Work: Your Rights, Reasonable Adjustments & When to Tell Your Boss with Jaime Rose-Peacock
ADHD at work can feel like running a race from 50 metres behind. In this practical, validating convo, I’m joined by employment law specialist & licensed workplace investigator Jaime Rose Peacock. We dig into what you can ask for, when to disclose, & what employers are required to consider - with a New Zealand law lens that’s helpful anywhere.We cover:Reasonable accommodations that actually
#135 Using Chat GPT & AI to support your ADHD brain
Ever stared at a task so overwhelming you’d rather clean the oven or pull weeds than even look at it? In this episode, I’m sharing how I used ChatGPT to go from frozen in overwhelm to finally taking action and how you can use AI tools to make ADHD life easier too.We’ll talk about why AI is such a powerful support for ADHD brains (hello executive function struggles!), how it can help reduce cogniti
#134 How Do I Stop Myself From Reacting to Emotions
Ever yelled at your kids, slammed a door, or bought something you regretted… and then thought, “Why do I keep doing this?”Today we’re tackling one of the most common questions I get asked: “How do I stop myself from reacting to my emotions?”In this episode we’ll talk about:Why stopping reactions altogether isn’t realistic (because hi, you’re human)The sneaky layer that makes emotional reactions fe
[BONUS] The Conversation We Kept Recording: Matt & Xena Go Deeper
This is the “fly-on-the-wall” chat Matt & I had after we wrapped up Episode 133. We’d just finished recording but the conversation kept flowing - so we hit record again!In this bonus episode you’ll hear an unfiltered, behind-the-scenes look at how Matt gamifies fitness & builds “practices”.We also riff on ADHD, dopamine, chin-ups, Demi Moore in GI Jane and why life feels better when you tr
#133 ADHD Is My Edge: Matt’s Late Diagnosis, Sport & Gamified Life
What happens when a lifetime of struggle suddenly makes sense at age 40?In this episode, I sit down with Matt - the first male ADHDer on the podcast - to talk about his late ADHD diagnosis and the powerful ways he’s turned it into "his edge". From international indoor cricket to gamifying everyday life, Matt shares openly about the highs and lows of navigating ADHD.We dive into:How sport
#132 ADHD & Money Mindset: From Shame to Success
Do you ever feel like money brings up nothing but shame, stress, or avoidance? You’re not alone!Grab your free download from this episode so you can start applying this right away.This is the third part of my ADHD & Money series, and today we’re diving into the juicy stuff - money mindset. Because no matter what systems or strategies we set up, if shame is running the show, we’ll keep hiding f
#131 How to Make Money ADHD-Friendly (No Boring Budgets Required)
*Grab your free download with every step from today’s episode*Do you ever wish you could make more money, keep more of it and actually feel good about it - without forcing yourself into boring spreadsheets or restrictive budgets that never last?You’re in the right place, my friend.In part 1 of this series, we talked about why money is harder for ADHDers - impulse spending, dopamine-driven purchase
#130 ADHD & Money - Why We Struggle
If you’ve ever felt guilty, ashamed, or overwhelmed about money - you are not alone, my friend. In fact, you’re in very good company.Research shows that adults with ADHD are far more likely to struggle with finances: we impulse buy, overspend, miss bills, carry debt, and feel constant money-related anxiety. But here’s the thing - none of this is about laziness or being “bad with money.” In this ep
#129 ADHD Conference Highlights: Big Feelings, Burnout & Breakthroughs
I’m still riding the dopamine high from the 2025 New Zealand ADHD Conference in Auckland - and in this episode, I’m bringing you along with me.From funny ADHD moments (hello, jumpsuit tag & oversharing in the bathroom line) to powerful speaker insights, I’m sharing the best takeaways, stories and reminders that every ADHDer needs to hear.Inside this episode:Why small talk sucks (and why oversh
#128 Do ADHD Meds Save Lives? (new research!)
ADHD meds aren’t just about focus - new research shows they may actually save lives.In this episode, I’m breaking down two powerful 2025 studies: one from Sweden showing that ADHD medication lowers the risks of suicide, accidents, substance misuse, and even criminal convictions… and another from the UK revealing that adults with ADHD are living 7–9 years less than their peers.We’ll talk about:What
#127 6 Ways emotional dysregulation shows up
Ever feel like your emotions are stuck on full blast… and the remote’s gone missing? Yeah, me too!In this episode of Navigating Adult ADHD, I’m diving into six ways emotional dysregulation can show up in adult life, from going from 0–100 in seconds to struggling to calm down long after the moment has passed.We’ll explore:What emotional regulation actually is (and how it’s like having a remote cont
#126 ADHD & All or Nothing Thinking
Earlier this week whilst in another country, I was 100% convinced I was about to die in a tsunami. My ADHD brain had already planned the escape route, packed the bags, and decided it was all over.That’s the sneaky power of all-or-nothing thinking - one of ADHD’s favourite mental habits. In this episode, we’ll cover:Why ADHD brains default to extremes and struggle to see the middle groundReal-life
#125 ADHD & Iron levels - We need to be talking about this!
Did you know iron levels play a HUGE role in dopamine & serotonin production (2 things ADHD brains already have less of)? And that low iron can mimic or worsen your ADHD symptoms?And studies show that people with ADHD are more likely to have lower iron levels!!! In today’s episode, we’re diving into a topic I wish more ADHDers knew about: Iron & ADHD.Here’s what we’re covering:Why iron is
#124 ADHD & Justice Sensitivity
Have you ever found yourself spiralling over something that felt really unfair—like someone being left out, or that one jerk who skips the merge line in traffic? Maybe you've been told that you "just need to pick your battles."Friend… that’s not you being dramatic. That’s justice sensitivity - and your ADHD brain plays a big role in it.In this episode, we’re diving into:What justice
#123 ADHD Masking - is it a bad thing?
Grab the free cheat sheet for this episode here: navigatingadultadhd.com/cheatsheetLet’s talk about ADHD & masking - what it is, why we do it, and whether it’s actually a bad thing.In this episode, I’m breaking down: The difference between masking and managing your ADHD, How to know when masking is helping vs harmingWhy so many of us were taught to hide who we are from a young age.We’re also t
#122 3 of my favourite emotional regulation tools
Grab the free podcast cheat sheet here: navigatingadultadhd.com/cheatsheetEver feel like your emotions hijack your whole day? Same, my friend. That’s why I’m sharing 3 of my absolute favourite emotional regulation tools in this episode - the ones I use personally and teach inside my ADHD Membership.We’ll talk about what emotional dysregulation actually looks like (spoiler: it’s not just meltdowns)
![#121 The 4 stages of confidence [ADHD edition]](https://storage.buzzsprout.com/t60tsjxxgu9r1ztca4ntbzgxk0l0?.jpg)
#121 The 4 stages of confidence [ADHD edition]
Grab the free podcast cheat sheet here: navigatingadultadhd.com/cheatsheetEver wish you could skip straight to feeling confident? You’re not alone… but that’s not how it works (especially for ADHD brains).In this episode, I’m sharing the 4 stages of confidence. A simple, sticky framework I teach my clients that helps make sense of why confidence feels so out of reach sometimes… and how to build it
#120 9 Signs of ADHD burnout
If everything feels like too much lately - like you're constantly exhausted, overwhelmed, or just emotionally drained - you might be experiencing ADHD burnout. In this episode, I’m sharing 9 signs that you might be heading toward or deep in the burn, along with 2 key steps to help you start feeling better and actually recover.*Grab your episode cheatsheet with all the notes you wish you'
#119 10 ways ADHD might show up in your relationships
Want a 1 page cheatsheet of this episode? Head to: navigatingadultadhd.com/cheatsheetIn this episode, we're diving into ten real-life ways ADHD might be showing up in your relationships (without you even realising it).From time blindness and impulsivity to forgetting important dates or picking a fight just for stimulation, we’ll explore the very human, very ADHD reasons why our relationships
#118 Tapping into Calm: EFT for ADHD & Nervous System Regulation with Jess Johnson
What if there was a simple tool that could take your anxiety from a 9/10 down to a 4? Something to help with procrastination, self-doubt, emotional overwhelm, and that shamey feeling of being too much and never enough?Well, my friend - there is. And we’re diving into it in today’s episode.In this conversation, I’m joined by my good friend Jess Johnson — a former therapist, certified EFT practition
[Time Sensitive] This Helps ADHD Adults Feel Better & get sh*t done
Join us at navigatingadultadhd.com/membershipIn this bonus episode, I’m sharing a few personal stories (including a hilarious one about a “blue fat animal” and a shower caddy 😂) and why learning to work with your ADHD brain changes everything.If you’ve ever felt frustrated, stuck or like no one really gets you & how your brain works — you’re not alone. I created the Navigating Adult ADHD Membe
#117 How do I know if my ADHD meds are working?
In this episode, we’re talking all about ADHD medication: how to know if it’s working, what the different types are, what to look out for (both the good and the not-so-good), and what to do if you’re not sure it’s the right fit.We’ll cover: • The 3 main types of ADHD meds • Signs your medication is helping (and what’s totally normal in the beginning) • Common red flags that mean it might not be t
#116 How do you have your own back when you have ADHD?
Have you ever caught yourself spiralling — overthinking, doubting yourself, beating yourself up for still not getting it together?Yeah… me too.In this episode, we’re talking about what it really means to have your own back — especially as an adult with ADHD. Because let’s be honest: most of us have spent years turning on ourselves when things go wrong, blaming our brains, and believing we just nee
#115 The #1 Mindset Shift to Stop Overthinking
Ever catch yourself spiralling into worst-case scenarios? You're not alone. In this episode, we explore a transformative question that can shift your perspective and calm your overthinking mind.I share a personal story about our family trip to the Gold Coast, where pre-trip anxieties threatened to overshadow our vacation. By embracing this simple mindset shift, the experience turned out bette
#114 10 Signs of RSD you might be missing (Rejection Sensitivity Dysphoria)
RSD can hit like a punch to the gut—sometimes from something as simple as a comment or a text.It’s that intense emotional reaction to real or imagined rejection, criticism, or failure.😣 One moment you’re fine. The next, you're spiraling—feeling embarrassed, ashamed, dysregulated, or like you’ve completely messed everything up.If you’ve ever:Apologised for things that weren’t your faultFelt li
#113 ADHD, Home Organisation & the Invisible Weight We’re Carrying with Carrie
In this episode, I’m joined by Carrie Lagerstedt, Professional Home Organiser, Declutter Coach, and fellow ADHDer, to talk about why home organisation is especially challenging for ADHD brains and how we can make it easier.We dive into:Why ADHDers struggle with clutter & organisation (hello, "out of sight, out of mind")How clutter = a giant visual to-do list that overwhelms our brain
#112 ADHD, Alcohol & Addiction with Paulette Crowley
Why do so many ADHDers struggle with alcohol or addiction? What’s really going on beneath the surface and how do you begin to change it?In this powerful episode, I’m joined by Paulette Crowley - a registered mental health coach, health journalist, and woman in long-term recovery from alcohol addiction. Paulette shares her personal story of living with ADHD, depression, anxiety, and addiction and h
#111 6 Things I do to maximise my ADHD meds
Medication is one tool that I use to manage & thrive with ADHD. In today’s episode, I’m sharing 6 things that have made a big difference in how my medication actually supports me day-to-day.You'll hear:Why a high-protein breakfast matters How tracking my cycle helps me predict shifts The link between hydration, sleep, and med effectiveness Why I avoid vitamin C around med time How advocat
#110 10 ADHD Experiences You Thought Were 'Just You'
In this episode, we’re unpacking 10 everyday ADHD experiences that are way more common than you might realise - from emotional whiplash and sensory sensitivities to hyper-fixations (hello, pickles and squirrels) and time dysmorphia. I’m sharing real-life examples (including some hilarious personal stories) to show you just how normal these struggles are when you have an ADHD brain.If you’ve ever f
#109 ADHD & the Pain of Boredom
Boredom isn’t just boring when you have ADHD — it can actually feel physically painful!(Like wearing an itchy sweater you can’t take off!)In this episode, we’re diving into why boredom hits so much harder for ADHD brains, what lengths we’ll go to avoid it (hello, endless scrolling), and why trying to escape boredom all the time can backfire. I’m sharing some of my personal struggles with boredom —
#108 2 Annoyingly Simple Things That Help My ADHD (More than I like to admit)
If your nervous system has been feeling fried lately—or if you’re tired of feeling stuck in fight or flight—this one’s for you 💛In this episode, I’m sharing: Two ridiculously simple tools that have made a huge difference in my ADHD symptoms, emotional regulation & overall mood The real-life science behind why these actually help (especially for ADHD brains) How to sneak them into your day wit
#107 Burnout Recovery: What I Wish I’d Noticed Sooner
In this episode, I’m sharing my recent experience with ADHD burnout—how it crept up on me, the signs I missed, what I’ve learned through recovery, and what’s helping me feel more like me again.Burnout didn’t feel obvious at first. I thought I was just a bit tired, a bit irritable… but when I finally stopped to reflect, the signs were everywhere.If you’ve been pushing through, running on fumes, or
#106 Permission to Rest (the ADHD way)
Do you struggle to switch off… even when your body’s on the couch, but your brain’s running mental laps around your to-do list?Yeah. Me too.In this episode, we’re talking about rest—what it really looks like for ADHD brains (spoiler: it’s probably not what you think). If you’ve ever felt like you have to earn your rest, or you tie your self-worth to how much you get done, this conversation is for
#105 Safe People & Safe Places for Adults with ADHD
Ever notice how draining it is to be around certain people or in certain environments? Like, your ADHD batteries go from 80% to dead real fast? That’s not in your head, my friend. Your nervous system knows when you’re safe… and when you’re not.In this episode of Navigating Adult ADHD, we’re talking about the importance of safe people and safe places—what they are, why they matter, and how they imp
#104 5 ADHD less well known ADHD traits we share
Ever wonder why so many ADHDers just get each other? It’s because we share some pretty unique traits—some well-known, and others you might not have realised are part of the ADHD experience.In this episode, I’m breaking down 5 lesser-known but super relatable ADHD traits, including: A deep love of learning (but only when it interests us!) Justice sensitivity Zero patience for people who don’t own t
#103 5 Surprising Ways ADHDers Get Dopamine
Ever picked a fight over something ridiculous (like how to grate a carrot)? Or found yourself deep in gossip even when you really didn’t want to be talking about other people? Or maybe you’ve lost hours staring at the wall, completely lost in a daydream?If so, you might just be dopamine-seeking without even realising it.In this episode, we’re diving into five surprising ways ADHDers get dopamine—f
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