"You Are A Lot" (an ADHD/AuDHD podcast)

In This Episode: I revisit the concept of the morning routine, why the perfectionism around it backfires, and a simpler idea I'm calling the "morning refresh" instead. 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 if you pay annually. You'll get to suggest episode id...

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 to...

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...

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...

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...

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 ep...

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...

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...

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...

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...

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-fr...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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 hu...

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...

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...

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. 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 $...