Navigating Adult ADHD

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 thrive How ADHD symptoms & anxiety symptoms can look almost identical Why anxiety may be a coping mechanism your brain developed to keep you safe The difference between ADHD-drive...

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...

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 b...

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 everything Wearing activewear under my “real people clothes” Changing up my work environment for no...

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...

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 (...

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 & fibromyalgia What’s actually happening in your nervous system (and why it feels so intense) The link be...

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...

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…...

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 is How it shows up in the brain Executive function explained in a way that fi...

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 insecuri...

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 is why ADHD can make decision-ma...

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....

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 with...

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...

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 are the different ways they can show up, including sens...

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 i...

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 use Why these tools can work so well for ADHD brains Real-life examples of how to use them in everyday life Hacks...

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 function The 5 daily supplements I take & th...

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 r...

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 diff...

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,...

Inside the episode, we explore: What emotional regulation actually is (in real-life, human terms - not textbook jargon) What emotional dys regulation looks like in everyday ADHD life: snapping, spiralling, shutting down or numbing out Why ADHD brains feel emotions more intensely & struggle to “come back down” How Rejection Sensitive Dysphoria (RSD) & interoception challenges feed into big,...

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 brains How it shows up in real life, from late fees to missed bedtime to “oops, I forgo...

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” feel...