Navigating Adult ADHD

Épisodes

• #173 ADHD & Anxiety: The Relationship Nobody Explained 07.07.2026 37min

  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 anxiety & a separate anxiety disorderWhy so many women are diagnosed with anxiety before ADH...
• #172 ADHD & The Manual: The Invisible Expectations Destroying Your relationships 30.06.2026 37min

  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 between making a request and trying to control someone • How to take back the...
• #171 ADHD & Friendships: Why It’s So Hard & What Actually Helps 23.06.2026 46min

  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 might turn one painful moment into “they don’t care about me” • The role of RSD, emotional...
• #170 Weird things I do that support my ADHD 16.06.2026 24min

  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, comfort & focusLetting myself task-switch without turning it into a moral failingDoi...
• #169 9 ADHD-Friendly Travel Hacks to Make Your Next Trip Way Easier 09.06.2026 29min

  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 around ADHD medication before you travelhow to reduce the pre-trip panic spiralthe...
• #168 How ADHD Impacts Your Relationship with Food 02.06.2026 33min

  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 then it becomes urgent)The role of interoception, time blindness & medicationWhy overea...
• #167 When Your Body Joins the Chaos - ADHD, Chronic Pain, Headaches & Fibromyalgia 26.05.2026 25min

  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 between ADHD, anxiety, depression & pain amplificationWhy headaches and migraines are so c...
• #166 From Rock Bottom to a Neurodiversity Revolution with Freddie Bennett 19.05.2026 1h

  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 enough was enough and Bay Paediatrics was built. Bay Paediatrics gives neurodiverse children and their ...
• BONUS: My Story + something I want to share 15.05.2026 14min

  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 it doesn’t teach you how to actually live with it. In this episode, I share: What my lif...
• #165: What IS ADHD, really? (Let's go back to basics) 12.05.2026 37min

  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 makes senseThe emotional side nobody talks about enough And why inconsistency isn't a character flaw You weren't ...
• #164 ADHD & People Pleasing: Why It’s So Hard to Say No 05.05.2026 22min

  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 insecurities & lack of self-worth. Overtime I became a chameleon - I didn’t know wh...
• #163 ADHD & Decision Fatigue: Why Choosing Feels So Hard 28.04.2026 35min

  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 more drainingwhat decision fatigue can look like in real lifehow shame, overwhelm & pe...
• #162 How I Manage My Calendar As Someone With ADHD 21.04.2026 29min

  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 cover: ADHD time blindness & why time can feel slipperyPlanning, prioritising & wo...
• #161 Is It ADHD, Autism… or Both? Why so many late-diagnosed adults are asking this question 14.04.2026 32min

  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 without spiralling. In this episode we explore: Why ADHD and autism can look so simi...
• #160 Why ADHDers Stim: The Hidden Purpose Behind Repetitive Behaviours 07.04.2026 26min

  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 & what it can look like in adults with ADHDwhy stimming can help with focus, r...
• #159 Sensory Differences: Why Noise, Lights, Textures & People Can Feel So Intense 31.03.2026 50min

  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-seeking, aversions & preferenceswhy sound, light, textures, smells, food, movement &am...
• #158 Imposter Syndrome & ADHD with Jaime Rose-Peacock 24.03.2026 1h 6min

  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, why it’s not always just in your head, and what can actually help. In this episode, we cover: W...
• #157 10 ADHD Hacks That Actually Help 17.03.2026 29min

  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 getting started, remembering things, managing time & reducing overwhelmSimple ways to work w...
• #156 Supplements for ADHD - What I Take & Why 10.03.2026 24min

  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 research behind themWhen to use other supplements such as L-theanine, ashwagandha &...
• #155 6 Things No One Told Us About ADHD & Perimenopause 03.03.2026 31min

  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 research showing women with ADHD often experience Perimenopause symptoms earlier & more se...