Explorez tous les épisodes du podcast Navigating Adult ADHD

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 travel
• how to reduce the pre-trip panic spiral
• the magic of printing, screenshotting & pre-downloading everything
• why an “empty day before” might be the best gift you give your future self
• how to build your own dopamine & regulation travel kit
• why the Hidden Disabilities Sunflower Lanyard can be so helpful in airports

Because travelling with ADHD isn’t about being perfectly organised.

It’s about reducing friction, supporting your brain & having a few backup plans for when your brain decides to pack sunscreen but forget socks.

Grab the free cheatsheet with all 9 tips here: www.navigatingadultadhd.com/cheatsheet

You can learn more about the Hidden Disabilities Sunflower Lanyard here:
 https://hdsunflower.com

LINKS TO GOOD SH*T FROM NAVIGATING ADULT ADHD:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 & medication
• Why overeating happens (and why it makes sense)
• Food noise, sensory “icks” & hyperfixation foods
• How executive dysfunction makes eating harder than it “should”
• ADHD, diet culture & all-or-nothing patterns
• Plus simple, ADHD-friendly supports to help improve your relationship with food & eating

If you’ve ever felt like you’re “bad with food”… This episode will help.

LINKS TO OTHER GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 between ADHD, anxiety, depression & pain amplification
• Why headaches and migraines are so common with ADHD (it’s a perfect storm)
• The overlap between ADHD brain fog & “fibro fog”
• Simple, ADHD-friendly ways to better understand & support your body

This episode is part education, part validation, and part “ohhhh… that explains a lot.

LINKS TO MORE GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 families the fast answers, real support, and confidence they deserve to thrive. And Freddie is on a mission to establish New Zealand as a world leader in ADHD assessment and treatment. 

In this episode, Freddie gets real about what it actually feels like to be a late-diagnosed adult raising a child with ADHD. The shame. The masking. The dark years before the lightbulb moment. And how leaning into his neurodiversity is what took him from rock bottom to the Arctic, the Sahara Desert, a Guinness World Record - and now, to building a neurodiversity revolution in Aotearoa.

This one's for every adult who spent their whole life being told they weren't enough.

Connect with Freddie: 

Bay Paediatrics: https://baypaediatrics.com/

Freddie on Instagram and Facebook

LINKS TO OTHER GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 life looked like before I understood my brain
• The moment that changed everything for me
• Why diagnosis alone isn’t enough 
• The gap I kept seeing… and couldn’t ignore
• How Adulting with ADHD was created (and who it’s really for)

And yes - Adulting with ADHD is on sale till midnight 23 May, so I also walk you through what’s inside and how to join if it feels like your time.

https://www.navigatingadultadhd.com/awa

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 finally makes sense
• The emotional side nobody talks about enough 
• And why inconsistency isn't a character flaw

You weren't doing it wrong. You just had the wrong manual my friend.

🧠 Adulting with ADHD is on sale until 23 May - $388 NZD (usually $777) www.navigatingadultadhd.com/awa

LINKS TO OTHER GOOD SH*T:

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 who I was or what I really liked because I was always going along with everyone else.
 
People pleasing is a pattern of thinking & doing things that prioritise what other people think over what we think - Sacrificing pleasing yourself in order to please others. 
 
 In this episode you'll learn: 

• Why ADHDers people please
• How this pattern of behaviour impacts our ADHD symptoms
• How we've got the idea of "people pleasing" all wrong
• Where people pleasing comes from in our brain & how to change it 

LINKS TO MORE SUPPORT & OTHER GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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-making more draining
• what decision fatigue can look like in real life
• how shame, overwhelm & perfectionism can make choosing even harder
• 6 Practical ways to support your brain & reduce decision fatigue

If you’ve ever felt frozen by too many choices or exhausted by “small” decisions, this episode is for you my friend!

LOOKING FOR MORE SUPPORT?

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 slippery
• Planning, prioritising & working memory struggles
• Dopamine, distraction & hyperfocus
• How I set up my calendar to reduce stress
• Why white space & visual tools matter
• The mindset piece of time management 

Other episodes mentioned: 

#58 ADHD & Time Management

#151 ADHD & Time Blindness 

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 similar
• Common areas of overlap like sensory differences, emotional regulation, executive functioning & social struggles
• How novelty-seeking and routine can show up differently
• The difference between fidgeting, hyperactivity & stimming
• Why so many late-diagnosed adults start asking this question
• How masking can make autism harder to spot
• Questions to ask yourself 

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 ADHD
• why stimming can help with focus, regulation, sensory input & overwhelm
• the difference between stimming, fidgeting & habits
• how to tell whether a stim is helpful or needs support
• the shame many of us carry from being told to “sit still” or “stop that”
• why all stimming behaviours serve a purpose

If you’ve ever felt weird, childish, or ashamed of the ways your body tries to cope, regulate, or focus, this episode is your reminder that you’re not broken & your nervous system may have been trying to help you all along. 

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 sensory-seeking, aversions & preferences
• why sound, light, textures, smells, food, movement & internal body signals can feel so intense
• lesser-known senses like proprioception, vestibular awareness & interoception, which may surprise you!
• how sensory overload affects mood, focus, emotional regulation, relationships & burnout
• practical ways to better understand your sensory patterns & support your nervous system

Trust me when I say this episode is going to help you understand & support yourself a whole lot better! 

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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:

• What imposter syndrome is
• Why ADHDers may be more prone to it
• How it often shows up at work, especially for women
• Signs you might be experiencing it
• Strategies to help you work through it

If you’ve ever looked capable on the outside while secretly feeling like a fraud on the inside, this one’s for you.

ABOUT JAIME: 

Jaime Rose-Peacock is an Employment Law Specialist, HR Consultant, and licensed Workplace Investigator based in Auckland NZ.

She is the founder of two small practices -where she supports both small to medium-sized businesses and individuals in navigating workplace matters with a focus on integrity and empathy.

 Diagnosed with ADHD later in life, Jaime brings a lived experience lens to her professional practice and advocacy. As you’ll hear in this episode Gaining insight into her neurodivergence has been a transformative step - allowing her to navigate life, career, leadership, and wellbeing with greater self-awareness and intention.

Jaime has recently completed her Master of Arts in Psychology, with her thesis exploring the organisational factors that influence Imposter Phenomenon among high-achieving professional women. Her academic work reflects her deep commitment to understanding the psychological and structural dynamics that shape people's experience at work.

In addition to her consulting work, Jaime contributes to governance through her roles on several boards, including the Employment Law Institute of New Zealand (ELINZ) and A Change for Better.

CONNECT WITH JAIME: 

www.marbles.org.nz

Marbles People and Culture on Facebook, Instagram & LinkedIn 

www.jaimerose.co.nz,

Jaime Rose Employment Law Specialists on Facebook, Instagram & LinkedIn 

In New Zealand phone: 0800 100 347

LINKS TO GOOD SH*T WITH XENA:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our

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 for getting started, remembering things, managing time & reducing overwhelm
• Simple ways to work with your ADHD brain, not against it

Whether you’re newly diagnosed or you’ve known for years, this episode will give you some practical ideas to try out & make your life a little easier.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 & the research behind them
• When to use other supplements such as L-theanine, ashwagandha & iron
• The timing of when I take each one & why
• What to look for in blood work 
• Important considerations so you can choose safely & avoid common pitfalls

To learn more about the link between low Iron & ADHD check out episode #125

LINKS TO OTHER GOOD SH*T:

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 severe! 
• Why estrogen matters SO much for ADHD brains
• What I learned from running my own blood tests (Why timing matters when testing estrogen)
• Testosterone cream, energy and mood & why it is usually added on top of an already solid estrogen plan
• Advocating for yourself in the medical system
• The perimenopause symptoms no one told me about… Including changes in body odour, itchy skin, formication, and phantom smells

Important note: I am not a medical professional. This episode is based on my own experience and the research I have read, and it is not a substitute for medical advice. Please talk with your GP or menopause specialist about your specific situation.

If you want to go deeper on hormones and ADHD, check out:

• Episode 21 Women With ADHD
• Episode 35 Hormones & ADHD
• Episode 54 Hormones, Perimenopause & ADHD with Dr Samantha Newman
• Episode 137 5 Things to understand about ADHD & Perimenopause 

LINKS TO OTHER GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 difficult.
• How PDA can show up in adults with ADHD, from ignoring texts to melting down over “simple” tasks
• Why your nervous system treats everyday demands like threats, even when they’re self-care or fun
• The key difference between PDA & ODD (and how the why behind behaviour matters)
• 3 Practical ways to make demands feel smaller & safer, increase your sense of choice,& support your nervous system instead of bullying yourself into action

If you’ve ever wondered, “Why do I fight even the things I want to do?”, this episode is for you my friend.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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, ADHD-friendly language)
• How ADHD brains are wired differently when it comes to reward & motivation
• Why we’re living in a “dopamine saturated” world (hello, smartphones, sugar & streaming)
• The difference between fast dopamine vs slow dopamine in everyday life
• How fast dopamine spikes can worsen ADHD symptoms including emotional dysregulation
• Practical ideas for adding more slow dopamine into your day so you feel more focused, motivated & regulated

By the end, you’ll have a clearer picture of why you reach for certain things on autopilot & how to start working with your dopamine system instead of feeling like it constantly runs the show.

Episode mentioned: 

#149 Dopamine Layering: The hidden reason you feel anxious & numb

LINKS TO OTHER GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! 

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 out
• Why ADHD brains feel emotions more intensely & struggle to “come back down”
• How Rejection Sensitive Dysphoria (RSD) & interoception challenges feed into big, fast emotions
• The 4 R’s of emotional response: Resist, React, Reject & Receive
• How emotions secretly drive our actions (or inaction), including procrastination
• Simple reflection questions to help you start noticing your patterns with compassion, not shame

Related episodes to go deeper...

If this episode hits home, you might also love:

🎧 #76 ADHD & Interoception - Why we have difficulties with self-regulation

🎧 #77 RSD - Rejection Sensitive Dysphoria 

Want structured support with emotional regulation?

If you’re thinking, “Cool, I get it… but how do I actually do this in real life?” I’ve got you.

⭐ Emotional Regulation for Adults with ADHD (online course)

A practical, ADHD-friendly course where I walk you through:

• Understanding emotional dysregulation & your nervous system
• How to spot dysregulation sooner (before the explosion or shutdown)
• My PASS tool for processing emotions
• Real-life tools to shift & soothe big feelings

⭐ Adulting with ADHD Program
If you want coaching, community & a toolkit for all things ADHD life (not just emotions), this is where we go deeper together. You’ll get access to ongoing support, classes, tools, & a community of ADHDers who actually get it.

LINKS TO OTHER GOOD SH*T:

*Get our ADHD Coach in your pocket! 

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

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 forgot that Zoom call”
• Why our executive functions (working memory, planning & prioritising) make it hard to feel time
• The role of dopamine & why “feel good now” keeps winning over Future You
• 5 practical ways to support time blindness & improve your relationship with time

LINKS TO MORE GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! 

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 is your wall of awful.

Inside the episode, we explore:

• What the Wall of Awful is & why ADHDers get such big walls
• How each “brick” is made from past criticism, shame, failure & fear
• Why that stuck, heavy, guilty feeling before a task is not laziness
• How emotions drive actions (and why that matters way more than “motivation”)
• 3 ADHD-friendly ways to get to the other side of the wall
• How self-judgement quietly adds more bricks… And how self-compassion starts taking them out

Grab the free Wall of Awful worksheets to go along with this episode:

👉 https://www.navigatingadultadhd.com/wallofawful
Map out your own wall & identify your bricks.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! 

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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’s actually going on in your brain using Dr Anna Lembke’s work (Dopamine Nation), plus my very real Christmas break story where I accidentally turned my nervous system into a dopamine sh*t storm.

Inside the episode, we explore:

• What dopamine layering is & how it shows up in everyday life
• Why ADHD brains are extra sensitive to dopamine spikes & crashes
• How “treat yourself” habits can secretly fuel anxiety & emotional numbness
• Fast vs slow dopamine, explained in simple ADHD-friendly language
• How to do a gentle “dopamine audit” without shame or self-judgment
• Practical ways to un-layer your dopamine so you feel calmer & more present
• Mini dopamine resets & how to build your own “slow dopamine menu”

If you’ve ever wondered, “Why do I feel so anxious & empty unless I’m watching something, eating something or scrolling something?” this episode will help you see your experience through a whole new lens.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! 

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 directions regularly & why that’s not a personal failing. I share my own very zig-zag career journey, the science behind ADHD & work & the patterns I see over and over again.

We explore:

• Why ADHD brains crave novelty, challenge & urgency (hello dopamine!)
• Why admin, paperwork & “basic tasks” can be SO draining for us
• How emotional sensitivity, RSD & toxic workplaces impact ADHD nervous systems
• What actually helps ADHDers thrive at work (hint: job fit matters more than job title)

We also dive into the ADHD Career Sweet Spot, the types of roles ADHDers often excel in & practical questions to help you figure out what’s next - or how to fall back in love with the job you already have without burning everything down.

If you’ve changed careers more times than you can count, feel quietly stuck, or wonder why work feels harder for you than it “should” - this episode will help you see yourself & your career through a much kinder & more understanding lens.

Resources mentioned: 

• Podcast ep #136 ADHD at Work: Your Rights, Reasonable Adjustments & When to Tell Your Boss with Jaime Rose-Peacock
• Adulting with ADHD & the Values Workshop 

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our AI ADHD Coach in your pocket! 

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 parent.”
 “I should save money because I’m so bad with it.”

On the surface, they look like normal goals. But under the hood, they’re being fuelled by shame & shame is one of the least effective fuels for an ADHD brain.

Inside the episode, we unpack:

• Why adults with ADHD often don’t trust themselves to follow through
• How shame-based goals quietly turn into evidence that “I’m lazy / hopeless / broken”
• What psychology tells us about thoughts → feelings → actions (why shame shuts you down)
• The difference between guilt (“I did something bad”) & shame (“I am bad”)
• How shame shows up in common ADHD goals around weight, money, parenting, business & habits
• Why inconsistency is not the problem & how it actually fits an ADHD brain
• 3 Practical steps to un-shame your goals so they become doable instead of punishing

This episode is valuable whether you love New Year’s resolutions, hate them, or avoid goal-setting altogether. It’s really about how you relate to change, & why “beating yourself up” has never worked.

This is a re-release because the ideas here are foundational for ADHDers: if your goals are built on shame, no planner, habit tracker or dopamine hack can fix that.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! 

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 “the gain” (actually noticing how far you’ve come), and why ADHD brains are especially prone to getting stuck in the gap.

You’ll hear:

• Why ADHD brains are not reliable historians (working memory, emotional memory, negativity bias & all-or-nothing thinking)
• How self-awareness is an executive function & how these 6 questions help you strengthen it
• The 6 areas I reflect on each year (health, work, relationships, joy, money, growth) with real examples from my life & coaching clients
• How to look at your low points as data, not a character flaw
• How to use what you learn to make small, practical changes

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! 

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

“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 biggest lessons from each speaker, plus some behind-the-scenes as the MC from the most recent ADHD Conference here in NZ.

Here’s a taste of what we cover:

• Jaime – ADHD at Work

How to choose whether to disclose your ADHD at work (the benefit & disadvantages)

• Burnout Panel – with Ashley, Jaime & Kate

Burnout isn’t “normal,” but it is common in our community.
I share the one thing I wish I knew years ago, & my go-to tools for navigating your way through it

• Carrie – ADHD & Home Organisation

Knowing your organisational style is a game changer (combining the in sight in mind with the out of sight out of mind) + how using a simple tray tided up my kitchen counter!

• Freddie – The David Goggins of NZ

A living example of ADHD possibility. Favourite line:
 “Telling ND people to try harder is like telling someone with Type 1 diabetes to just make insulin.”

• Rebecca – Trauma, ADHD & People Pleasing

Why we people please to avoid RSD!! Plus the difference between ADHD hyperactivity & trauma hyperactivity

Links mentioned in this episode: 

• ADHD Conferences in New Zealand & Australia with My Spirited Child
• Podcast with Jaime: #136 ADHD at Work: Your Rights, Reasonable Adjustments & When to Tell Your Boss
• Podcast with Ashley: #93 Navigating ADHD Burnout with Ashley Cairns
• Podcast with Carrie: #113 ADHD, Home Organisation & the Invisible Weight We’re Carrying with Carrie

Connect with the conference experts: 

* Jaime Rose-Peacock

* Ashley Cairns

* Kate Sheldon

* Carrie Largerstedt

* Freddie Bennett

* Rebecca Challoner 

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! 

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on

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 life simpler, easier & way less overwhelming.

Logan and his wife were both diagnosed with ADHD later in life & between entrepreneurship, marriage & raising two young kids, he brings a deeply relatable, honest & refreshing perspective on what it really looks like to navigate ADHD in everyday life.

Inside this episode, we dive into:

• ADHD in relationships - communication, overstimulation & emotional mismatches
• Parenting with ADHD (and why we’re exhausted even when we “haven’t done much”)
• ADHD money spirals, dopamine spending & the shame that follows
• Emotional regulation, RSD spirals & how to pull yourself out
• How Logan uses AI to make life, business & parenting easier 
• The story behind the Good Enough Coach - our ADHD-specific AI support tool
  
  

💚 Check out the Good Enough Coach - an AI ADHD Coach in your pocket!

We’ve priced it ridiculously low because we want to get this into the hands of as many ADHDers as possible.

CONNECT WITH LOGAN:

⭐ The Social AI YouTube: youtube.com/@TheSocialAIHub

⭐ AI Resources: buymeacoffee.com/thesocialai

⭐ KiwiDad Instagram: instagram.com/_KiwiDad

⭐ KiwiDad TikTok: tiktok.com/@_kiwidad

⭐ KiwiDad YouTube: youtube.com/@_KiwiDad

LINKS TO GOOD SH*T FROM XENA:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! 

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be livin

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 (and maybe even enjoy) the holidays without burning out, going broke or abandoning your own needs. 

I’ll walk you through simple, compassionate ways to honour your capacity, make intentional decisions, manage emotions, set boundaries & create a holiday season that actually works for your ADHD brain.

Because you deserve a season that feels regulated, grounded & doable - not chaotic, guilt-ridden or fuelled by adrenaline.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 heard of it” to “expert in 48 hours” (Madagascar, submarines… you’ll see)

✨ Pattern Recognition Powers - the reason we guess the ending of movies before the popcorn is cold

✨ Entertainment Energy - the storytelling, the drama, the sound effects… and why so many incredible entertainers have ADHD

And that’s just the beginning.
 These examples are not even close to the full list of ways our brains are brilliant.

I’m also sharing a personal piece of this journey - how I went from hating myself and avoiding the mirror… to genuinely loving my bright, bold, dramatic, neon-sparkly ADHD brain.

It wasn’t luck. It was learning, understanding & doing the inner work to finally see myself clearly.

If you’re ready for an episode that celebrates everything powerful, beautiful, quirky, creative & wildly capable about ADHD brains - this one’s going to feel like a warm hug with confetti cannons... LFG!

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 with your ADHD brain, not against it.

In today’s episode, I’m sharing something I normally only give to my members inside Adulting with ADHD.
 
The exact four principles that change everything for ADHD adults who want to feel better, get sh*t done & actually move forward in life.

These four things are the difference between:

•  spiralling vs regulating
•  shame vs having your own back
•  chaos vs clarity
•  surviving vs actually living

And they’re not complicated 52-step routines.

They’re simple, ADHD-friendly shifts that make your whole life easier - starting today!

And if listening makes something inside you go, “Shit… that actually makes sense”… then you will thrive inside Adulting with ADHD.

Inside this program, we take these four principles & combine them with:
💚 Real emotional regulation skills
💚 ADHD-friendly tools that actually work
💚 A boatload of courses & workshops on RSD, procrastination, dopamine, burnout & more
💚 A community of ADHDers who get it
💚 Coaching, support & proven frameworks that work for ADHD brains. 

If you’re done trying harder…
If you’re tired of feeling behind…
If you’re ready to finally feel in control of your sparkly, fast, brilliant ADHD brain…

Doors to Adulting with ADHD are open now (but not for long!)

Join us here: www.navigatingadultadhd.com/awa 

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 like Mel Robbins, Steven Bartlett, Gary Vee &Richard Branson, to creatives and change-makers like Anika Moa, Will.i.am, Chlöe Swarbrick & David Goggins - each one has learned to harness their fast, curious, restless, sparkly brain and turn it into fuel for greatness.

You’ll hear:

•  Why ADHD traits like hyper-focus, impulsivity & drive can become huge advantages
•  How late diagnosis transformed lives & careers
•  Why success can look more zig-zaggy for ADHD brains & why that’s not a bad thing

You know that saying: you are the sum of the five people you spend the most time with?

As you listen, think about who you want to be the sum of. Who inspires you, motivates you & reminds you what’s possible for your life?

💖 If you’re loving the pod, hit Follow, leave a quick review & help other ADHDers find us!

LINKS TO GOOD SH*T:

*The Disruptors (ADHD Doco): https://disruptorsfilm.com/

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 looks like to harness ADHD in the workplace
• How curiosity & kindness transform conversations between ADHDers & leaders
• Why professionalism often masks authenticity  and how to bring play & fun back to work
• The hidden cost of trying to fit in (and how difference actually fuels success)
• What true inclusion looks like - for ADHDers, neurotypicals & everyone in between

This episode is a permission slip to stop shrinking yourself to fit the mould and start building workplaces where everyone belongs, contributes & thrives.

ABOUT CALLUM: 

Callum McKirdy is a speaker, author, facilitator and coach specialising in workplace dynamics and behaviour having spent the past 25 years assisting leaders and teams to make the best use of their uniqueness – individually and collectively.

Starting his HR career in central government, Callum traversed senior HR/OD roles across the public, private and NfP sectors before founding his workplace behaviour consultancy practice LeadingIdeas Ltd in 2012. Over the past decade he has written and contributed to several books and trained Corporate teams using his Catalyst model of internal customer service to help HR, Finance, IT, Comms and Executive teams to better serve those they support.

Proudly dyslexic and ADHD-positive, Callum champions organisations to think differently about different thinking, and challenges leaders to harness their own and their teams’ differences to be better, together – whatever better means to them.

Callum speaks at industry conferences, facilitates high-impact workshops, trains teams, and coaches professionals and leaders with ADHD via his ADHD+ online community, as well as hosts the You, Me & ADHD podcast.

CONNECT WTIH CALLUM: 

Via his website: www.callummckirdy.com
And over on LinkedIn

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 restoring
• How to sprinkle micro-rests into your day - especially when you’re busy

This one’s a gentle permission slip to rest in ways that feel engaging, nourishing & dopamine-friendly.

 Because rest isn’t simply about doing nothing - it’s about giving your brain & body what it really needs to refuel.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 why you’re not failing at life
•  How hormone fluctuations turn emotional waves into tsunamis
•  Why stimulant meds can feel less effective (you’re not imagining it!)
•  What PMDD is and why it’s so common in ADHD women
•  Tools, supplements & supports that can help you ride the waves instead of drowning in them

If you’ve been thinking, “I just feel all over the place,” this one’s for you, my friend. You’re not broken - your brain’s just navigating two neurochemical storms at once.

Tune in to feel understood, validated, & better equipped to work with your ADHD brain through this wild hormonal chapter. 

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 help 
• How accommodations are about unlocking productivity, not lower standards.
• When to disclose ADHD and when you don’t have to.
• Flexible working - how to request it, what counts, & valid grounds for refusal
• Why mental health should come before performance improvement plans.
• Your support options and how to find ethical help.
• Burnout, RSD & masking - the real-life cycle behind absenteeism & how better structure your work

If you’ve wondered what to ask for, what to say, or whether to tell your employer, this episode gives you language, legal context (NZ), & ideas you can use tomorrow. 

Get the highlights, important points & key takeaways from this episode with your free cheatsheet

ABOUT JAIME: 

Jaime Rose-Peacock is an Employment Law Specialist, HR Consultant, and licensed Workplace Investigator based in Auckland NZ.

 She is the founder of two small practices -where she supports both small to medium-sized businesses and individuals in navigating workplace matters with a focus on integrity and empathy.

Diagnosed with ADHD later in life, Jaime brings a lived experience lens to her professional practice and advocacy. As you’ll hear in this episode Gaining insight into her neurodivergence has been a transformative step - allowing her to navigate life, career, leadership, and wellbeing with greater self-awareness and intention.

Jaime has recently completed her Master of Arts in Psychology, with her thesis exploring the organisational factors that influence Imposter Phenomenon among high-achieving professional women. Her academic work reflects her deep commitment to understanding the psychological and structural dynamics that shape people's experience at work.

In addition to her consulting work, Jaime contributes to governance through her roles on several boards, including the Employment Law Institute of New Zealand (ELINZ) and A Change for Better.

CONNECT WITH JAIME: 

www.marbles.org.nz

Marbles People and Culture on Facebook, Instagram & LinkedIn 

www.jaimerose.co.nz,

Jaime Rose Employment Law Specialists on Facebook, Instagram & LinkedIn 

In New Zealand phone: 0800 100 347

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Get a

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 cognitive overload and the simple ways it can lighten your daily mental load.

You’ll also learn:

•  How ChatGPT can act like your executive function assistant
•  Practical prompts to try for planning, prioritising, and getting unstuck
•  Things to be mindful of (accuracy, boundaries, privacy, and even the environmental impact)
•  Plus, a few other ADHD-friendly AI tools I love—like Goblin Tools, Otter.ai, Grammarly, Wispr Flow, and Consensus

AI isn’t here to replace your sparkly brain - it’s here to support it. So grab your curiosity, open ChatGPT, and start playing. The learning is in the doing 

The MIT study - Your Brain on ChatGPT: Accumulation of Cognitive Debt when Using an AI Assistant for Essay Writing Task

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 feel so much worse
• Why we need to take the morality right out of it
• How to learn from the “smoke detector” that is your big emotions
• The antidote to feeling terrible

If you’ve ever wished you could stop overreacting or beating yourself up afterwards, this one’s for you my friend.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 treat it like a game.

If you loved Episode #133, this is the deeper, more candid follow-up that connects all the dots.

ABOUT MATT: 

Matt Henderson is a health and performance coach who has never fit the mould - and that’s exactly his edge. 

Once branded the troublemaker who pushed back against authority, Matt has turned that same wiring into a strength. Today He helps high-achieving professionals unlock energy, resilience, and clarity by reframing life not as a grind, but as a game worth playing.

Through Fit Club, his coaching work, and challenges like Project 50, Matt shows how to build “characters” instead of chasing discipline, learn to step into the contest instead of avoiding stress, and design rules that create freedom instead of punishment. 

From the outside, it looks like discipline; in reality, it’s play. And that shift - seeing life as a game - has become his way of thriving in business, sport and family life.

Connect with Matt: 

Website: https://www.fitclub.co.nz/ 

Instagram: https://www.instagram.com/thefitclubproject/ 

Email: MATT@FITCLUB.CO.NZ

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 both masked and supported his ADHD for decades
• The moment of diagnosis that connected all the dots
• Why he views ADHD as his advantage and how he gamifies life to stay engaged
• The grief, growth and self-discovery that followed his diagnosis
• Parenting a child with ADHD and doing things differently with newfound awareness
• The role of curiosity, presence, and vulnerability in living a better life

ABOUT MATT: 

Matt Henderson is a health and performance coach who has never fit the mould - and that’s exactly his edge. 

Once branded the troublemaker who pushed back against authority, Matt has turned that same wiring into a strength. Today He helps high-achieving professionals unlock energy, resilience, and clarity by reframing life not as a grind, but as a game worth playing.

Through Fit Club, his coaching work, and challenges like Project 50, Matt shows how to build “characters” instead of chasing discipline, learn to step into the contest instead of avoiding stress, and design rules that create freedom instead of punishment. 

From the outside, it looks like discipline; in reality, it’s play. And that shift - seeing life as a game - has become his way of thriving in business, sport and family life.

Connect with Matt: 

Website: https://www.fitclub.co.nz/ 

Instagram: https://www.instagram.com/thefitclubproject/ 

Email: MATT@FITCLUB.CO.NZ

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 from our finances.

In this episode, I share the mindset shifts that helped me pay off thousands of dollars in debt, build savings, and achieve financial goals. 

We’ll explore:

• Why it’s not your moneys job to give your dopamine & how to get this from your life instead
• What it means to treat money like a real relationship
• How your thoughts drive what you do (and don’t do) with money
• Why even tiny mindset shifts can completely change your future

If money has ever felt like the enemy, this conversation will show you a different way. You’ll walk away with tools and perspectives to transform your money story - without shame, guilt or all-or-nothing pressure.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

*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 purchases and the shame spiral that often follows. Today in part 2, we’re flipping the script and focusing on how to make money work for you.

I’m sharing 4 ADHD-friendly strategies that will help you:

• Put a pause between you & impulse spending (without feeling deprived)
• Make managing money more enjoyable so you actually want to do it
•  Use my “HALTED24” tool to stop regretful purchases before they happen

These strategies have helped me stop hiding from money, start building savings, and still enjoy the things I love (yes, travel & dopamine spending are included!).

And because I know we ADHDers don’t always remember it all - I’ve created a free cheatsheet with every step from today’s episode. Grab it at www.navigatingadultadhd.com/cheatsheet

Next week in part 3, I’ll share the mindset shifts that changed everything for me - the ones that helped me pay off thousands in credit card debt, finally save money in both my business & personal life and feel good with money for the first time.

Hit subscribe now so you don’t miss it!

Thank you for listening - I appreciate you 💖

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 episode, I’m sharing openly about my own messy history with money - the guilt, the debt, the fear of looking at my bank account - alongside the very real ADHD traits that make managing money harder, like impulsivity, time blindness, forgetfulness, and dopamine chasing. I call this “money blindness,” and trust me, it’s real.

We’ll explore:

• Why ADHD brains are wired to overspend & struggle with planning.
• How time blindness, forgetfulness, and “ADHD tax” show up in your finances.
• The shame, guilt, and judgment that keep so many of us stuck.
• Why your past money mistakes don’t define your future.

So if money has ever felt overwhelming, shame-filled, or like something you just can’t get “right” - take a deep breath and join me. You are not broken. You’re not behind. You’re learning to work with your ADHD brain, and that’s progress.

Don’t forget to grab the free episode cheat sheet here: navigatingadultadhd.com/cheatsheet

And stay tuned for Part 2, where we’ll dive into practical, ADHD-friendly tools to help you feel more confident and less shame around money.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 oversharing connects us)
• The fascinating ADHD strength of sublimation and how we turn big emotions into creativity
• Burnout vs. stress - how to spot the difference
• RSD, “crybaby” myths & what shyness might really mean
• Workplace truths: why being “rewarded” with more work isn’t always a win
• Practical ADHD hacks like using playlists as timers & mindfulness beyond meditation cushions
• Plus: what it really means when people in our lives want to understand our ADHD, even if they don’t have it themselves

Whether you were in the room or not, this episode is packed with relatable laughs, fresh ADHD insights and the kind of conversations that remind us we’re not alone.

Grab your tickets for the Christchurch ADHD Conference *here*

Get your 1 page recap of this episode (aka the cheatsheet).

And to learn more about the ways I can personally support you on your ADHD journey - click here. 

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 the Swedish study found (in plain English!)
• How this connects to ADHD’s life expectancy gap
• What to do if you don’t take medication (because meds aren’t for everyone)
• The positive changes happening right now in New Zealand around ADHD diagnosis & prescriptions
• Why ADHD meds can get a bad rap (and the truth about how they actually work for our brains)

If you’re new to ADHD medication, or still figuring out what’s right for you, I’ll also share my advice on how long it really takes to find the right fit and point you to past episodes where I dive deeper into my own lessons.

Because ADHD support isn’t just about getting things done. It’s about living longer, safer, healthier lives and you deserve that.

Studies mentioned in this episode:

• BMJ Swedish study, Aug 2025
• UK life expectancy study, Jan/May 2025

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 control for your feelings)
• Why emotional dysregulation is such a core ADHD challenge
• Real-life examples you’ll probably relate to
• How these intense, “loud” emotions can impact work, relationships, and daily life

Plus I share a little life update from my trip to Hawaii, and details on my upcoming keynote at the New Zealand ADHD Conference in Auckland.

*Get your ADHD Conference tickets here: myspiritedchild.com

 *Grab the free 1-page episode cheat sheet: navigatingadultadhd.com/cheatsheet

Emotional regulation isn’t something we were taught in school - but it is something we can learn.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 ground
• Real-life examples of how black-and-white thinking shows up in daily life
• The link between your thoughts, feelings, and actions (and why this way of thinking increases procrastination & paralysis!)
• My simple NAP tool to shift your thinking and regulate your emotions

If you’ve ever caught yourself saying “I always screw up” or “I’ll never get this right,” this episode is for you!

Get your episode recap (aka the 1 page cheat sheet) right here: www.navigatingadultadhd.com/cheatsheet

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 essential for ADHD brains
• What low iron presents like & how it overlaps ADHD symptoms (hello, brain fog, fatigue, low mood, anxiety & more!)
• Why women are especially at risk and why low iron often gets missed
• Why your typical blood test won’t catch it and what to ask your doctor for instead
• How to check your ferritin (think: how many little ferrets are running around your bloodstream!)
• Why blindly taking supplements can be dangerous (too much iron is also problematic!)
• The 3 steps you need to take to get properly tested and supported

Low iron doesn’t cause ADHD - but it can crank up your symptoms and make thriving feel impossible. This could be a game-changer for how you feel and function.

👉 Grab the free cheatsheet for this episode (with the tests to request + key info) at: navigatingadultadhd.com/cheatsheet

And PLEASE share this episode with anyone in your life who has ADHD - it could quite literally be life-changing.

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

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 sensitivity actually is (hint: it’s a measurable psychological trait!)
• Why ADHDers feel unfairness so deeply
• How emotional dysregulation, all-or-nothing thinking & RSD mix into this
• Real-life examples (from traffic to friendship struggles to epic arguments over recycling!)
• How justice sensitivity can be both a superpower AND a vulnerability

Plus I share with you my simple 4-step strategy to work with your justice sensitivity.

Let’s learn how to channel it in a way that protects your energy and helps you stand up for what matters most!

👉 Grab your free podcast cheatsheet (with all the key takeaways from today’s episode) at: navigatingadultadhd.com/cheatsheet

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

Grab the free cheat sheet for this episode here: navigatingadultadhd.com/cheatsheet

Let’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 harming
• Why so many of us were taught to hide who we are from a young age.

We’re also talking about unmasking: 

• What that looks like
• How to start doing it safely
• And the healing power of seeing other ADHDers show up as their full sparkly selves

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

Grab the free podcast cheat sheet here: navigatingadultadhd.com/cheatsheet

Ever 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), and I’ll walk you through 3 simple, ADHD-friendly tools that help soothe your nervous system and dial down the intensity when emotions hit hard.

You’ll learn:
💚 How to use the physiological sigh (aka the double inhale)
💚 How to do the butterfly hug for quick nervous system regulation
💚 Why walking in nature is one of the most underrated ADHD tools ever

These aren’t fluffy ideas -  they’re powerful, science-backed, and easy to use anywhere, anytime. Whether you’re feeling overwhelmed, anxious, or just “off,” these are tools you can reach for in the moment.

Grab the free podcast cheat sheet here: navigatingadultadhd.com/cheatsheet

LINKS TO GOOD SH*T:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!