Explore every episode of the podcast Navigating Adult ADHD
Dive into the complete episode list for Navigating Adult ADHD. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
Rows per page:
50
1–50 of 172
Title
Pub. Date
Duration
#164 ADHD & People Pleasing: Why It’s So Hard to Say No
04 May 2026
00:22:47
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
#163 ADHD & Decision Fatigue: Why Choosing Feels So Hard
27 Apr 2026
00:35:44
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
#154 Don’t Tell Me What To Do: ADHD, PDA & The Demand-Avoidant Brain
23 Feb 2026
00:31:30
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
The root of self-care is setting boundaries: It’s saying no to something in order to say yes to your own emotional, physical & mental well-being.
Healthy boundaries are "what's ok & what is not ok."
Setting & upholding boundaries is a skill we can learn. One that not only prevents burnout, but also improves our relationships & creates more balance in our lives.
In this episode we are talking about:
Why adults with ADHD often struggle with boundaries
You know that low feeling you get after you return from a holiday? That reason why you book the next trip to look forward to asap?
THIS is a dopamine hangover.
Anytime we spike our dopamine levels, for example jumping out of a plane & then feeling on top of the world. Later results in a significant drop in dopamine (what goes up must come down, literally!) & it doesn't feel so good.
This results in us feeling lower in mood, having less motivation & drive to do things & having less interest in things we would usually enjoy.
Listen in to learn more about how to manage your dopamine levels so you can thrive with ADHD!
#64 How social conditioning impacts self-worth for adults with ADHD
03 Jun 2024
00:26:31
Do you tie your self-worth to how productive you are? Never feel like you're doing enough?
Due to the way we've been raised & the messages we've absorbed growing up, most adults with ADHD, especially women, struggle with this! (myself included)
In this episode we explore:
The messages ADHDers & women have received growing up
How these impact our self-worth
Questions we can ask ourselves to challenge & change our self-limiting beliefs
#62 Understanding your capacity & managing the energy in your “tank”
20 May 2024
00:32:19
Your capacity is the amount of mental, emotional & physical energy you have to be able to "human" & get things done each day.
Everything you do will either add to your energy levels in the "tank" or take away from them.
Just like a car that can run out of gas - we need to be checking in with ourselves & be mindful of refuelling or checking how much gas we have left for the day.
Are you spending your mental, physical & emotional energy where you WANT to spend it? And are you saving enough for yourself?
Paying attention to this is how we avoid burnout & create more balance in our lives.
Have you ever called yourself a people-pleaser? 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
#153: Not All Dopamine Is Created Equal & THIS Matters If You Have ADHD
16 Feb 2026
00:28:39
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
#59 ADHD & using EFT Tapping to feel better (The Emotional Freedom technique)
29 Apr 2024
00:38:10
This is an alternative therapy I use to manage my ADHD symptoms & help regulate & process my emotions... When I'm in fight or flight, experiencing physical or emotional pain, need help focusing or getting out of my head, I use EFT Tapping.
EFT stands for Emotional Freedom Technique also known as “tapping” - because you are tapping on various meridian points around your body to calm your nervous system (watch my video demo HERE)
This usually results in a reduction of stress levels, feeling calmer & quieting a negative or overthinking ADHD brain.
It is evidence based & backed by a tonne of scientific research - including one study which measured a 50% reduction in peoples stress levels!
Time blindness is a common symptom of ADHD. Time for us is either now or not now. This is why you might struggle to set goals or never feel like you achieve them.
This episode is NOT about giving you more tips & tricks (because if they worked, they would have worked already!)
This episode gets to the root cause of why we mismanage our time & exactly how to become good at time management & getting sh*t done.
DR Russell Barkley, Ph.D., is well know for saying "ADHD is not a disorder of knowing what to do, it’s a disorder of doing what you know.” THIS is exactly what we are addressing in this episode!
To leave a ratings & review, here are quick tutorials showing you how:
#57 Dear loved ones of an ADHDer… Here are 6 things we’d like you to know
15 Apr 2024
00:39:05
This episode is for the loved ones of an ADHDer. There is a lot of stigma & many misconceptions about living with ADHD & we can have a hard time communicating this to you.
Thank you for taking the time to better understand us. My intention with this episode was to provide better insight into our lives & why we are the way we are.
And thank you to the ADHDers who shared with me what it is you most want your loved ones to know. I have compiled a list of 6 key things & included some research & science to help support further understanding.
“What may look like behavioural choices — laziness, sloppiness, and forgetfulness — are due to differences in our brain structure."
Emotions dysregulation is one of the ADHD symptoms that has the biggest affect on our lives. And here's why:
When we don't manage our emotions, they manage us.
When we don't know how to respond to them, we react
Our emotions drive all of our actions.
Emotions are everything! When we take action (this includes procrastination) it’s because of how we feel. When we are watching Netflix & scrolling on Instagram, it's not because we are lazy. It’s because of an emotion we are feeling.
And here's the best news: Emotional regulation is a skill we can learn.
#54 Hormones, Perimenopause & ADHD with Dr Samantha Newman
25 Mar 2024
01:22:10
The long awaited episode on hormones, perimenopause & ADHD is here!
We are joined by Dr Samantha Newman - The “Female GP” - And Neurodiversity Affirming Clinician.
Our goal with this episode was to create a resource for women with ADHD, helping them understand what’s going on with their hormones, what options are available & where to go for help.
Samantha answers questions like:
How do I know if it's ADHD or perimenopause?
Are there any evidence based strategies or treatments available for managing both perimenopause & ADHD symptoms?
What is PMDD & how can we treat it?
What supplements should I take?
When should we get help, where should we go & how can we best prepare for that?
Managing our ADHD can be hard... Especially for those of us diagnosed later in life - having grown up thinking that we were just a bad person, or there was something wrong with us because we have had to work twice as hard to try and keep up with everyone around us.
So many of the things I grew up hating about myself are actually symptoms of ADHD - Symptoms of having a brain that’s wired differently.
And that’s why I'm so passionate about this FREE CLASS! Because I want to see more ADHDers embracing who they are & living a full & enjoyable life... Thriving in a world that wasn’t designed for them.
I'm teaching a brand new class called: 4 ways to manage ADHD without meds. Regardless of whether you take medication or not (I do!), the reality is that medication alone is not enough if you want to thrive with ADHD.
In this class we are going to be talking about the 4 keys to thriving with ADHD as an adult.
We are joined by Neurodiversity advocate & host of the No Such Thing As Normal Podcast this week, Sonia Gray.
Listen in to hear:
How Sonia initially shelved her ADHD diagnosis because she couldn't get her head around it & believed she just had character flaws
Why learning about some of the lesser known ADHD characteristics finally helped her to embrace ADHD
We both share how our ADHD has changed as the hyper-vigilance eased up & we were able to embrace being wired differently.
How some people in society really struggle to accept the toll ADHD can take on our lives, especially when they can't physically see it
Why boring tasks are often physically painful
Sonia is helping society understand the real challenges of having ADHD (& other forms of Neurodiversity), whilst also demonstrating the positive ripple effect of creating supportive environments for those wired differently.
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.
*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain
#51 ADHD & Overwhelm (part 1)
04 Mar 2024
00:24:16
As adults with ADHD we are prone to experiencing overwhelm. This can lead to us powering down, going into hibernation mode or ending up in ADHD burnout.
In this episode we are diving into:
The 2 reasons why people with ADHD experience more regular overwhelm
The 5 types of ADHD overwhelm
In PART 2 next week - I will share with you how to manage overwhelm & experience it way less often. Be sure to subscribe so you don't miss it!
#47 ADHD & serotonin: What you need to know & 5 ways to increase it naturally
05 Feb 2024
00:34:21
As ADHDers we have less serotonin. A neurotransmitter that plays an important role in our mood sleep, cognition & memory.
By increasing our serotonin levels we can improve how we feel, we can reduce feelings of anxiety & depression, improve our sleep, increase our motivation & improve our memory!
In this episode we explore:
Signs of low serotonin levels
Causes of low serotonin (including foods that can have a negative effect!)
5 Natural ways to increase your serotonin levels (proven by science)
A key trademark of ADHD is low levels of the neurotransmitter dopamine.
Us ADHDers tend to be more restless as our brain constantly seek ways to increase dopamine levels.
By understand dopamine we can begin to better manage it & use the various dopamine increasing activities to our advantage, whilst also understanding & monitoring the consequences of certain dopamine related experiences.
In the below episodes we did a deep dive (aka master class!) on dopamine: #12 DOPAMINE part 1: Understanding your dopamine for motivation & satisfaction
#13 DOPAMINE part 2: Controlling your dopamine for motivation & satisfaction
Today I'm teaching you how to identify your unique recipe for setting yourself up for success.
I'm sharing the 3 key ingredients in every success recipe . Breaking down multiple examples of this in action. And telling you exactly how you can identify your recipe for success with ADHD.
Do you struggle with negative thinking? You are not alone! Research shows that ADHDers are more prone to negative thinking & it's no wonder given many of the negative messages we received growing up...
In this episode we explore:
The 9 types of negative thoughts we experience (including all or nothing thinking & catastrophizing)
5 key things you need to know about your thoughts
3 Steps you can take to begin thinking more helpful & positive thoughts
Loads of relatable examples & powerful questions you can use
For more support & to get your copy of the 12 Things I wished my doctor had told me about adult ADHD, visit my website: navigatingadultadhd.com
#43 The motivational triad & the #1 thing required to change
08 Jan 2024
00:43:15
In this episode we explore the motivational triad & the 3 things our brain is wired to always prioritise.
We look at how these 3 things might be holding you back from achieving your goals & making positive changes.
I'm sharing my personal goal for 2024 & demonstrating how my challenges relate to these 3 key areas.
And we uncover the #1 thing required to create change & I share with you how I’m making positive changes.
#151 ADHD Time Blindness: Why We Lose Hours, Miss Deadlines & Stall on Long-Term Dreams
02 Feb 2026
00:32:50
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
#41 How to set, achieve & maintain goals when you have ADHD
25 Dec 2023
00:45:37
What's your relationship like with achieving your goals? Love the idea of changing your life but struggle with taking the action required to make it happen? You're not alone... Studies show that 80% of people have given up on their New Years Resolution by mid Feb.
But that doesn't have to be you! In this episode we cover:
My 5 step process for setting, achieving & maintaining goals
Common mistakes we make
What it really takes to create long lasting change
#39 How to be more productive with ADHD in 5 steps
10 Dec 2023
00:33:48
How many planners & productivity apps have you tried in the past? And how many have them have collected dust or ended up in the bin?
I'm giving you 5 simple steps to create more productivity in your life (without more planners or apps). Steps that take into consideration how much dopamine we ADHDers have & how to produce more of it in the process.
We are also addressing the issue of mortality that gets attached to productivity.
Perfectionism is often a coping mechanism to mask ADHD traits and fit into societal norms. It is driven by a desire to avoid judgment, criticism, or rejection.
In this episode we explore:
Common signs & symptoms of perfectionism
What drives perfection
How we can accept imperfection, embracing authenticity & breaking free from the self-destructive cycle of perfectionism.
Get your copy of the 12 things I wished my doctor had told me about adult ADHD *here*
Is my ADHD an excuse for interrupting someone, running late or struggling to finish my work?
Excuses typically come from feeling defensive, afraid or anxious.
Explanations come from acceptance, integrity, authenticity & tell the truth without dismissing any hurt or wrong doing.
ADHD is not your fault but it is your responsibility. And when we take responsibly for our actions we become empowered. Empowered people, make empowered choices & give empowered explanations .
We are shedding light on how dropping estrogen levels can exacerbate ADHD symptoms. Discover why ADHD medications may seem less effective during this time and gain valuable insights into managing these challenges.
We explore questions like:
How do our hormones affect our ADHD? (from periods to perimenopause & beyond)
What is PMDD?
What are the treatment options available? (including pharmaceutical options, natural remedies & lifestyle changes)
I often get asked: How can I increase my motivation?
Did you know your brain is wired to NOT want to do stuff?
Discover the brain wiring behind motivation in a straightforward way and learn my 5 tips for when motivation seems elusive.
If you've ever struggled with procrastination, self-doubt, or feeling stuck, this episode is a must-listen.
I'm sharing my own personal journey of going from "I don't feel like it" and "I will start tomorrow" to actually getting shit done & literally transforming my own life.
Plus, be sure to check out Episode #17, "How to Procrastinate Less with ADHD" for more actionable tips.
As humans we are meaning making machines. We attach meaning to everything. The money in our bank account, the job we have, the amount we weigh, the things other people say, the weather... everything! And the meaning we chose to give things, determines how we feel.
In this episode we go through some common examples of negative meaning we attach to every day things in our lives & how we can make one simple & powerful change.
#150 Why it’s so hard to do something easy (The Wall Of Awful)
26 Jan 2026
00:26:36
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:
Struggle with over committing yourself? Say yes when you don't really want to because you're afraid of letting people down?
Boundaries are an act of self-respect & self-care. Boundaries are what create balance in our lives.
In this episode I'm sharing how most people misunderstand boundaries. Plus the exact 3 steps you can take to create a boundary.
Ready to apply everything you've learned here on the podcast to your life? Then you need to come & coach with me. Visit: navigatingadultadhd.com
#30 Positive change using self-compassion with Becca Stark
08 Oct 2023
00:49:30
Today we are joined by the Queen of self-compassion Becca Stark as she shares with us the life-changing power of self-compassion. We explore why this is so hard for ADHDers, especially when we are so good at being compassionate with others. We walkabout HOW to be compassionate with ourselves. Becca shares her ADHD story with us And we talk about the grief often experienced when you are diagnosed with ADHD later in life.
Many of us ADHDers have sleep challenges but the good news is there is a LOT we can do to improve our sleep! Wether you have difficulty falling asleep, are restless during the night or find it hard to wake up - we are covering it all today. This episode is packed with tools you can use, actionable steps you can take & supplements that are proven to support both sleep & ADHD overall.