Explore every episode of the podcast The Self-Loved ADHD Woman Way®️
| Title | Pub. Date | Duration | |
|---|---|---|---|
| How to Stop Fighting Anxiety with ADHD & Still Function | 24 Jun 2026 | 00:41:03 | |
You've thought about it. Maybe more than once. What would actually happen if you let go of the push? Not because you don't want to stop hustling, but because some part of you is terrified of what happens if you do. If your nervous system has spent years equating anxiety with getting things done, releasing it doesn't feel like relief. It feels like free-falling. In this episode, I get honest about what it's actually looked like for me to stop relying on anxiety to fuel my ADHD brain and my business, and what showed up in its place. We get into nervous system regulation, the difference between calm and resilience, and the quiet way chronic anxiety and burnout erode executive function over time without you noticing until it's bad. I also talk about where unresolved trauma fits into all of this, because for some of us, calm doesn't register as safety. It registers as a threat. There's a specific moment I describe where I caught myself mid-relapse into a pattern I thought I'd already healed. What I noticed about my own body in that moment is the part I almost didn't share, and it's the piece that changed how I think about recovery. It might change how you think about yours too. — The body cue that tells you you're forcing it, often before your brain catches up — Why calm can feel more threatening than anxiety if you carry certain histories — The real reason your best work rarely happens under pressure, even when it gets done — The five things that quietly decide whether this shift is easy or hard for you
PODCAST PAUSE ANNOUNCEMENT As mentioned in this episode, I am pausing my podcast so I can direct tine and energy towards birthing what comes next and creating by moving at the pace of my soul and in alignment with my Self and my intuition. You can stay in touch three ways:
If you missed it, watch the Rewire the Worry series here: https://www.youtube.com/playlist?list=PL7JSZUiV8OFHl3wyaekJjOzI5CLTPrjQT
—CHAPTERS— 00:00 Why Letting Go Feels So Dangerous 01:00 Picking Up Where We Left Off 02:09 What Resilience Actually Looks Like 05:17 The Cycle I Thought I'd Already Broken 07:56 The Body Signal Most Of Us Miss 10:56 Why Rest Doesn't Feel Restful Anymore 13:32 What Actually Needs To Happen Today 16:11 The Pace That Scares Me Most 24:08 Letting Good Enough Win 27:19 The Five Things That Decide How This Goes 30:44 What Actually Calms A Nervous System 35:34 When Calm Feels Unsafe 37:10 Where This Goes From Here
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| What Replaces Anxiety When You Finally Stop | 10 Jun 2026 | 00:30:01 | |
For a long time, anxiety wasn't the enemy. It was the engine. It got you out of bed, through the meeting, past the deadline — and you told yourself that was just how you operated. That was just you. But somewhere underneath all that pushing and doing and surviving, there's a version of you that's exhausted in a way sleep doesn't fix. When women with ADHD start doing the nervous system work — the real kind, not the "take a bubble bath" kind — something unexpected happens. The urgency quiets. The fight-or-flight motor slows down. And then comes the question nobody warned you about. Now what? Because when anxiety stops driving the car, you need something else in the driver's seat. Not another coping mechanism dressed up in wellness language. Something that actually fits how your brain works — your executive function, your attention system, your capacity for what's real and aligned right now. This episode goes there.
The answer to what replaces anxiety isn't what most people expect. And once you hear it, you won't be able to unhear it. —Related videos— 📺 ADHD Nervous System Regulation: Get Unstuck https://youtu.be/Msq4p8ECNOw 📺 ADHD & Phone Addiction: 5 Shocking Truths You Need To Know 📺 Beat Phone Distraction With These Easy Tricks https://www.youtube.com/watch?v=zvkqcJkD8n8
—CHAPTERS— 00:00 Quitting Anxiety Fuel 00:51 Podcast Welcome 01:35 When The Motor Stops 04:00 Time 06:14 Move Upstream 09:30 Less X, More Life 11:12 Your Boss And Work 14:43 Home Load 19:34 What to do with all of those Tasks 21:11 Make yourself want to do it 24:20 Most important piece 27:40 Wrap Up And Journal Offer
📕 Mentioned in the episode… Do you ever feel like your not really living your life? --> Like maybe you look around and this life thing doesn't look like what you want or hoped. --> Or perhaps you have tons of brilliant ideas but struggle to find time, energy, and even confidence to put them out into the world. --> It's like you know you were meant for so much more than the day to day grind of work and life. If this resonates I have something for you at a deep discount - literally at cost. I am working on the second edition of my healing journal experience - The Self-Loved Woman Way: How to Stop Playing Small with ADHD. To get it out into the world, I need to sell the remaining first editions I have - all 26 of them. For only $47, literally the cost for me to print the journal and purchasing the items in it, you get the full First Edition of The Self-Loved Woman Way: How to Stop Playing Small with ADHD. This is $42 off from the current retail price (as I start selling to boutiques and book sellers).
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.
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| You've Been Using Anxiety to Function | 27 May 2026 | 00:09:09 | |
This is a short podcast episode part of the series Rewire the Worry that crosses both my podcast and YouTube channel. If you missed the first in the series Wired to Worry, catch it here. You've probably been told your anxiety is the problem. That if you could just calm it down, manage it better, think more positively — everything would fall into place. But what if your anxiety isn't something that happened to you? What if it's something you've been using? For women with ADHD, the nervous system learns early. It finds what works — what creates enough activation to get things done, stay focused, avoid the criticism, keep all the plates spinning. And for a lot of us, anxiety became that thing. Not because something is wrong with us. Because our brains are wired differently, and anxiety was often the most reliable fuel we could find. The problem is, a nervous system running on chronic stress doesn't stay quiet forever. And the cost — to your body, your relationships, your joy — has a way of showing up whether you're ready to look at it or not. In this episode we're going one layer deeper than the anxiety-ADHD connection you've probably already heard about. We're looking at the pattern underneath. The one that's been running so long it just feels like you. Some of what surfaces in this episode might surprise you. Some of it might sting a little. And some of it might be the most seen you've felt in a long time. The question worth sitting with before you press play — what would actually happen if the motor stopped? In this episode:
—CHAPTERS— 00:00 Anxiety As The Motor 01:15 Going Deeper With ADHD 01:44 How The Motor Shows Up 03:50 Masking And Over-functioning 04:57 Why Anxiety Works Short Term 05:26 The Toll On Body And Joy 07:10 Missing Life In The Hustle 08:04 Invitation To Rewire Worry 08:43 Reflect Without Shame 09:13 Closing And Next Episode
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| What Adderall Actually Felt Like at 52 | 29 Apr 2026 | 00:27:11 | |
There's a version of you that has been white-knuckling it for years. Exercising every day. Journaling. Meditating. Doing all the "right" things — and still watching the gap grow between who you are and who you're capable of being. Still can't clean the bathtub. Still can't sit in silence without your brain screaming. Still running on fumes and calling it functioning. For women with ADHD, especially those of us who arrived at diagnosis late, the conversation around medication is loaded. It lives somewhere between shame and surrender, between "I've managed this far" and "I am so tired of managing." Add in the hormonal shift of perimenopause and post-menopause — the neurological freight train nobody warned you about — and suddenly the executive function tools you relied on stop working the way they used to. The nervous system dysregulation gets louder. The time anxiety becomes relentless. The burnout isn't a season anymore. It's a climate. I spent years telling myself I didn't need medication. I had my systems. My yoga practice. My spiritual path. And then something cracked open — not dramatically, just quietly, persistently — and I had to get honest. What happened next surprised me. A few things worth sitting with before you listen:
Ready to go deeper? Join the email community for professional women with ADHD who are done performing wellness and ready to actually feel it. 🎙 New episodes drop every other week. 📩 Join the email list: https://jenbarnes.kit.com/email-club
—CHAPTERS— 00:00 Late Diagnosis Reality 00:34 Podcast Welcome 01:17 Diagnosis Validation 02:25 Considering Medication 04:04 Hormones And Focus 05:19 Meditation Struggles 07:40 Burnout And Coping 08:51 Fear Of Side Effects 12:44 Getting Prescribed 15:16 Starting Adderall 17:31 Results And Adjustments 19:30 Doctor Questions 22:14 Insurance And Options 23:26 Business Changes Ahead 26:34 Closing Encouragement
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.
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| The Hidden Cost of Not Speaking Up With ADHD | 22 Apr 2026 | 00:19:13 | |
You know rest matters. You've read about it, heard about it, maybe even told someone else they needed more of it. And you're still exhausted. Not because you're doing it wrong. Not because you lack discipline or don't try hard enough. But because there's something standing between you and real rest that nobody is talking about — and it has nothing to do with your sleep hygiene or your meditation practice. For women with ADHD, the gap between knowing something and actually living it can feel impossibly wide. Especially when it comes to rest, nervous system regulation, and protecting your own time and energy. Executive function challenges, emotional overwhelm, and a nervous system wired for high alert make rest feel not just hard to access — but genuinely unsafe. This episode goes somewhere different. A few things worth knowing before you listen: — Rest isn't just about what happens after work. Sometimes it's upstream of everything else. — There's a version of helpfulness that's quietly draining you — and it feels exactly like being a good person. — The conversation you've been putting off? It might be the most restorative thing on your list. — Surviving a hard response is different than you think. Your nervous system has something to say about it. What's actually standing between you and protected space for rest — and why your ADHD brain makes it so much harder to see — is what this episode is really about. You might not see it coming. —CHAPTERS— 00:00 Why You Can’t Rest 01:19 Podcast Welcome 01:56 The Missing Piece 03:33 Why We Don’t Speak Up 05:07 RSD and Conflict Fear 06:17 A Story of Speaking Up 07:58 The Cost of Silence 09:02 Three Places Rest Gets Stolen 09:18 Stolen by Place #1 11:07 Stolen by Place #2 12:18 Stolen in Place #3 13:50 Create Space 14:34 The Walk After Truth 15:25 Rest Is Upstream 16:54 Practice Not Perfection 18:18 One Question to Carry 18:52 Closing and Thanks
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| ADHD Success that Still Feels Like Anxiety | 08 Apr 2026 | 00:23:11 | |
You did the work. You built the thing. You hit the milestone. And your nervous system is still braced for impact. For so many ADHD women, especially those who masked through overachievement, success becomes just another thing to manage. The anxiety doesn't dissolve when you finally arrive — it just finds a new address. If you've spent years running on urgency, perfectionism, and the quiet hum of "not enough," your body doesn't suddenly trust that it's safe to stop. That's not a mindset problem. That's nervous system wiring. This episode goes somewhere tender. The kind of place high-functioning women rarely let themselves sit. A few threads we pull on:
The deeper question isn't why you keep pushing. It's what you're afraid will happen if you stop.
🎙️ The Self Loved ADHD Woman's Way Podcast with Jen Barnes, LCSW Ready to go deeper? The Self Loved Woman Way Journal — a full box experience with IFS-based prompts, nervous system tools, and guided meditations — is available now. 🔗 https://jenbarnes.kit.com/email-club 📩 Join the email community: https://jenbarnes.kit.com/email-club —CHAPTERS— 00:00 Overachieving Mask 00:38 Podcast Welcome 01:16 My Late Diagnosis 02:49 How It Started 04:33 When It Breaks 05:56 Hidden Costs 09:40 Joy And Emotions 13:29 Intuition And Power 16:07 Breaking The Pattern 18:41 Fill Your Cup 21:49 Closing And Journal
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. If you are outside of the USA, contact your local emergency services or mental health crisis line.
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| The Hidden Cost of “Having It Together” | 01 Apr 2026 | 00:31:55 | |
There’s a version of you everyone trusts. The one who figures it out. Keeps it together. Doesn’t drop the ball. And if you’re honest… it’s getting harder to keep being her. Because what looks like strength on the outside can quietly turn into exhaustion, resentment, and a kind of disconnection you don’t notice until something feels… off. When ADHD shows up in high-achieving women, it often hides inside capability. Inside over-functioning. Inside the identity of being “the one who handles it.” And over time, that identity doesn’t just shape your behavior… it shapes your nervous system, your relationships, your sense of self. So the question becomes: What is it actually costing you to keep being that version of yourself? And what starts to happen when you don’t? 💡Mentioned in the Episode
Wanting to do some deeper work on your own? Check out my journal-book experience to stop playing small with ADHD: https://jenbarnes.org/stop-playing-small/
If you are looking for a more complex system for holding your tasks and seeing your calendar in one place, I recommend Akiflow. Here is my affiliate link (you get a discount and I receive a small percentage): https://web.akiflow.com/referral?name=SmVu&referral=z4OYO6To3wteUSCr
—CHAPTERS— 00:00 The Hidden Cost 00:49 Podcast Welcome 01:26 High Achiever Masking 02:36 The Unspoken Contract 03:25 Stepping Away Panic 09:03 Human Moments Connect 11:35 Losing Your Dreams 16:52 Resentment And Support 20:19 Stillness And Journaling 24:06 Experiment With Waiting 29:38 Reclaim Your Life 30:18 Wrap Up And Resources
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.
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| The Part of ADHD Diagnosis No One Warns You About | 25 Mar 2026 | 00:18:30 | |
There’s a moment many women describe after finally receiving an ADHD diagnosis in adulthood. At first, things begin to make sense. Patterns you’ve carried for years suddenly have an explanation. And for a moment, there can be relief. But then another wave of emotions begins to surface — and that part of the experience is rarely talked about. For many late-diagnosed women, understanding ADHD doesn’t just bring clarity. It also stirs up grief for years spent struggling without answers, anger about the support that never came, and emotional overwhelm as your life story begins to reorganize itself around new information. When your brain finally has a name for what you’ve been navigating, it can shift how you see your past, your nervous system patterns, your burnout cycles, and even the way you understand executive function challenges that once felt like personal failures. And sometimes the emotional aftermath of that realization can feel surprisingly intense. If you’ve ever wondered why relief after diagnosis can quickly turn into grief, anger, or deep reflection, you are far from alone. But what if those emotions are actually part of something deeper that most ADHD conversations leave out? In this episode we touch on themes like: • The emotional waves many women experience after a late ADHD diagnosis • Why grief and anger often appear alongside relief • How long-held nervous system patterns can surface once answers arrive • What it means to finally see your life story through a different lens
—CHAPTERS— 00:00 Diagnosis Brings Grief 01:22 Podcast Welcome Setup 02:03 Emotions After Diagnosis 03:21 Surprise And Disbelief 05:07 My Severe ADHD Reveal 07:01 Grief For Lost Years 09:03 Anger And Resentment 12:54 Somatic Tools And IFS 15:57 Grounding And Closing
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| What Changes After You Realize It’s ADHD | 18 Mar 2026 | 00:21:59 | |
Something strange often happens after an ADHD diagnosis… and no one really warns you about it. A few days or weeks later, you start replaying your life in your mind. School memories. Work struggles. Relationships. Moments when you pushed yourself harder than everyone else just to keep up. And suddenly those memories start to look different. The shame you carried. The questions about your intelligence. The exhaustion from constantly trying to stay organized or motivated… they start to make a different kind of sense. For many high-achieving women, the first reaction is relief. But relief is rarely the only feeling that follows. Because realizing it’s ADHD doesn’t just explain the present. It reshapes how you understand your past—and that can stir up grief, anger, and a lot of new questions about who you are and how you want to move forward. When the story you’ve told yourself for years begins to shift, something deeper can start to change too—your nervous system, your relationship with productivity, and the way you approach executive function challenges. But the real shift isn’t what most people expect. It’s quieter. More internal. And often far more powerful. What actually changes after you realize it’s ADHD? In this episode we explore: • Why many ADHD women suddenly reinterpret their past after diagnosis • The hidden patterns behind burnout, procrastination, and over-functioning • How shame begins to loosen when executive function challenges finally make sense • The unexpected emotional “aftershock” that can follow a diagnosis
—CHAPTERS— 00:00 Diagnosis Aftershock 01:13 Podcast Welcome 01:51 Jen’s Late Diagnosis 02:47 Rewriting Your Past 04:18 School Struggles Explained 05:01 Masking and Overfunctioning 07:36 Patterns and Coping Tools 10:58 Diagnosis Doesn’t Fix It 13:13 Cycles vs Productivity Culture 16:58 Self Compassion Shift 17:38 Actuarial Exam Shame 20:22 New Story and Next Steps 21:01 Journal Offer and Wrap
💬 Mentioned in the episode The Self-Loved Woman Way: How to Stop Playing Small with ADHD
A tangible journal-book experience paired with sensory items for a self-love ritual, delivered in a keepsake box. This guided experience supports reflection, nervous-system awareness, and forward movement in a way that honors your brain, energy, and life.
Learn more and order your copy here: https://jenbarnes.org/stop-playing-small/
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| What Late ADHD Diagnosis Actually Feels Like | 11 Mar 2026 | 00:17:14 | |
Sometimes the moment that changes everything doesn’t feel dramatic at first. -> It might look like filling out paperwork for your child. -> A therapist asking a question you weren’t expecting. -> Or a quiet realization that something about your life has always felt harder than it seems to be for everyone else. For many women, ADHD isn’t discovered in childhood. It’s discovered decades later… after years of pushing through exhaustion, emotional overwhelm, and executive function struggles that never quite made sense. When the nervous system has been carrying that much pressure for that long, the moment things finally click can feel equal parts relief, grief, and disbelief. I recently asked women in my community what it was like to discover their ADHD later in life. Their stories revealed something that I see often in my work supporting ADHD women navigating burnout, emotional regulation, and trauma-informed healing. But there was one theme running quietly underneath all of their experiences that caught my attention… And once you see it, you may not be able to unsee it either. In this episode: • The surprising ways ADHD in women often goes unnoticed • The emotional shift that can happen when decades suddenly make sense • Why over-functioning and high achievement can hide executive function struggles • The moment many women realize their nervous system has been working overtime You’ll hear me tell real stories, from real women about late diagnosis. And you might just see yourself in one of them. Be sure to listen.
Mentioned in the episode, join my email club here: https://jenbarnes.kit.com/email-club
—CHAPTERS— 00:00 Why Women Miss ADHD 00:58 Podcast Welcome 01:36 April Therapist Spots It 04:09 Kim Child Diagnosis Clue 06:44 SS Lifelong Signs 10:21 When Competence Hides It 12:51 My Late Diagnosis Story 15:20 Patterns Across Stories 16:38 Closing Support Invitation
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| ADHD Mindfulness That Actually Works | 04 Mar 2026 | 00:27:39 | |
There’s a moment when someone says “just meditate” and your whole body tightens. Because you’ve tried. You’ve sat there. You’ve gotten more distracted. More frustrated. More convinced that mindfulness just isn’t for your ADHD brain. But what if the problem was never you? So many high-achieving ADHD women are stuck in burnout cycles, emotional overwhelm, and nervous system dysregulation — and then handed tools that were never adapted for executive function differences or trauma-informed care. Traditional mindfulness can unintentionally reinforce shame when it’s framed as “clear your mind” or “sit still.” When we understand ADHD neurobiology and how attention regulation actually works, mindfulness becomes something very different. It becomes a tool for nervous system regulation. For widening the space between stimulus and response. For interrupting reactivity before it spirals into overcommitment, shutdown, or emotional flooding. And when practiced in an ADHD-aligned way, it can strengthen the exact executive function skills many of us struggle with — without demanding perfection. But there’s one subtle shift most people never hear about… and without it, mindfulness will continue to feel impossible. • Why “quiet your mind” is the wrong goal • The attention muscle most ADHD women aren’t training • Nervous system regulation vs. forced calm • The moment that changes everything What if the distraction isn’t failure… but the actual doorway? ✨Mentioned in the Episode In this episode I mentioned the free app Insight Timer. There are tens of thousands of free guided meditations as well as a timer. Find it in the app store that your phone has. Or, find it here: https://insighttimer.com/
—CHAPTERS— 00:00 ADHD Mindfulness Reframed 00:41 Podcast Welcome and Who Its For 01:44 Why Traditional Mindfulness Fails 03:06 Benefits for the ADHD Brain 05:34 Start Small Drop Expectations 07:32 External Focus 5-4-3-2-1 09:05 Mindful Objects and Distraction 10:35 Movement Based Mindfulness 13:43 When You Dont Notice Drift 15:20 Guided and Seated Meditation 18:12 Breath Focus One Minute Demo 20:23 Visualization and Mantra Options 22:15 Alternate Nostril Breathing 26:02 Wrap Up and Call to Action
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| The Panic Before the Breakthrough | 25 Feb 2026 | 00:22:54 | |
You ever notice how everything seems to wobble or get messy right when it’s supposed to be your breakthrough moment? The week I was supposed to feel powerful, aligned, expansive… I spiraled. Money panic. Identity panic. “Did I just sabotage the year?” panic. And beneath all of it was something far more revealing than I expected. If you’re an ADHD woman who looks capable on the outside but feels emotional overwhelm on the inside, this conversation is going to hit. Because when we start shifting our relationship with money, burnout, trauma healing, or even stepping into aligned action, our nervous system doesn’t always respond with calm. It often responds with fight-or-flight. Executive function gets noisy. Old patterns flare. It can feel like regression when it’s actually reorganization. And for high-achieving women, especially those of us navigating ADHD and nervous system dysregulation, internal wobble often gets mislabeled as failure. But what if the panic wasn’t a setback? What if it was the exact signal that something deeper is restructuring? And how do you know the difference? Tune in for answers to those questions and more!
—CHAPTERS— 00:00 Money Spiral During a ‘Powerful’ New Moon Week 00:47 Why High-Achieving ADHD Women Read Wobble as Failure 01:45 Welcome + What This Podcast Is About 02:23 Jen’s First Panic Memory & This Week’s Money Trigger 04:51 The Deeper Fear Under the Freakout (and the Nervous System’s Need for Certainty) 06:46 Coach Reality Check: ‘What If This Is Part of It?’ 07:39 Growth Feels Like Disorientation: Unmasking, Grief, and the ‘Extinction Burst’ 10:24 Sacred Geometry & Finding Meaning Without Spiritual Bypassing 14:17 Panic Before a Breakthrough: The Biology of Identity Shifts 15:09 How to Work With Panic: Name It, Titrate, Build Self-Trust 18:07 Let It Be Messy: Curiosity, Next Steps, and What You’re Shedding 22:08 Wrap-Up + What’s Coming Next on the Podcast
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| How to Act Without Burning Yourself Out - Part 5 | 18 Feb 2026 | 00:33:17 | |
What if staying outraged isn’t the only way to care? When everything feels urgent, unstable, and unfair… something inside of us wants to respond. But here’s the tension: survival mode isn’t sustainable. And neither is burning yourself out trying to fix everything - problems of the world and our country that have been created over centuries. In this final episode of the When the World Feels Like Too Much series, we’re exploring a different kind of response. Not frantic. Not performative. Not fueled purely by fear or rage. Aligned. This conversation is about capacity, nervous system protection, and why the “right” action isn’t the loudest one (though it certainly can be). It’s about honoring your ways to contribute instead of trying to do them all. If you’ve been feeling the pressure to do more, be more, shout louder, show up harder — and you’re exhausted — this episode is for you. There is a way to meet this moment without losing yourself in it. Press play. ✨ Mentioned in the Episode - Ways to Support Minnesota Especially people in black and brown bodies who do not feel safe leaving their homes - and haven’t for months Both of these sites have multiple ways to offer mutual aid: https://www.standwithminnesota.com/ https://naswmn.socialworkers.org/News/Community-Resources
—CHAPTERS— 00:00 When the World Feels Like Too Much: From Survival Mode to Aligned Action 01:31 Why Action Helps Trauma: Completing the Fight/Flight Cycle (Katrina Story) 03:56 Safety First: When Protective States Are Necessary 06:18 Capacity, Burnout & the “Orchestra” Metaphor: You Can’t Play Every Instrument 10:54 Effective Action Ideas: Protests, Privilege, and Finding Your Role 15:25 Mutual Aid in Practice: Donating, Groceries, Rides, and Supporting Families 19:47 Speak Truth, Not Rumors: Choosing Reliable Sources & Sharing Responsibly 23:15 Compassion + Accountability: Staying Human in a Polarized Time 25:51 The Deepest Work: Inner Healing to Build the World We Want 30:19 Closing Encouragement: Do What You Can, Stay in the Marathon
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| The Missing Layer of Care You Might Be Skipping | 11 Feb 2026 | 00:17:56 | |
When life feels overwhelming, most of us go into survival mode. We focus on getting through the day. We try to rest when we can. We tell ourselves we’ll take better care of ourselves later. But what if something essential quietly disappears during hard times — without us realizing it? In this fourth episode of the When the World Feels Like Too Much series, we explore a layer of care that many ADHD women lose first when stress is high… and why its absence can leave you feeling disconnected, depleted, and numb — even when you’re “doing all the right things.” This conversation isn’t about fixing yourself, optimizing self-care, or adding more to your plate. It’s about remembering what sustains you when the world feels heavy — and why small moments matter more than you think. 🎧 Listen in if you’ve been coping… but feel like something is missing.
—CHAPTERS— 00:00 Introduction: Surviving vs. Living 00:22 The Importance of Nourishment 01:42 Welcome to the Podcast 02:24 Personal Struggles with Nourishment 03:43 Physical Nourishment 04:46 Emotional Nourishment 05:36 Relational Nourishment 08:26 Spiritual Nourishment 11:16 Small Acts of Nourishment 12:51 Conclusion: Staying Human
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| What Your Nervous System Needs Right Now | 04 Feb 2026 | 00:29:55 | |
When life feels overwhelming, it’s not just your thoughts that are affected. It’s your nervous system. In this third episode of the When the World Feels Like Too Much series, we go beneath sleep and movement to the foundation underneath them both: how your nervous system responds to stress, threat, and uncertainty. This episode isn’t about calming down or forcing yourself to feel better. It’s about understanding what your nervous system is doing right now — and why your reactions make sense given what you’re living through. We’ll explore why survival states like fight, flight, freeze, and shutdown become more active during hard times, why “just relaxing” often doesn’t work, and how small moments of safety and regulation can help without forcing stillness or positivity. This episode is about working with your nervous system instead of fighting it. ✨ Next up in the series: The Missing Layer of Care You Might Be Skipping
—CHAPTERS— 00:00 Introduction to Overwhelm and the Nervous System 00:20 Series Overview and Previous Episodes Recap 00:51 Today's Focus: Understanding the Nervous System 01:31 Welcome and Host Introduction 02:30 Deep Dive into Nervous System Regulation 02:53 Polyvagal Theory Explained 04:03 Fight, Flight, and Freeze Responses 05:58 Coping with Current Events and Trauma 08:27 Feeling and Processing Emotions 24:27 Practical Coping Tools and Techniques 29:23 Conclusion and Final Thoughts
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| How to Move When Everything Feels Like Too Much | 28 Jan 2026 | 00:10:03 | |
When life feels overwhelming, movement is often the first thing to fall off—not because you don’t know it helps, but because your system doesn’t have the capacity to initiate it. In this episode, we continue the When the World Feels Like Too Much series by rethinking movement through a nervous-system-informed and ADHD-honoring lens. This is not an episode about exercise routines, motivation, or discipline. It’s about why movement feels so hard during stressful seasons—and how to work with your body instead of pushing against it. We’ll explore why overwhelm shuts movement down, the mistake of treating movement like exercise, and how even small, gentle forms of movement can help regulate the nervous system and support ADHD functioning. This episode is about making movement possible again—without pressure, shame, or burnout. ✨ Next up in the series: What Your Nervous System Needs Right Now
—CHAPTERS— 00:00 Introduction: When the World Feels Heavy 00:09 Series Overview: When the World Feels Like Too Much 00:35 Today's Focus: Movement and ADHD 01:36 Understanding the Struggle with Movement 03:25 Redefining Movement for Regulation 04:38 Practical Tips for Gentle Movement 06:04 Listening to Your Body 08:55 Conclusion and Next Episode Preview
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| How to Protect Sleep During Hard Times | 21 Jan 2026 | 00:32:16 | |
This part 1 of my five part series: When the World Feels Like Too Much. When the world feels overwhelming—personally or collectively—sleep is often the first thing to fall apart. In this episode, we begin a five-part series on how to care for yourself when life feels heavy, unstable, or unsafe. We start with sleep—not because it’s easy, but because it’s foundational. We’ll explore why stress disrupts sleep so quickly, why ADHD brains are especially impacted by poor rest, and why trying harder to sleep often backfires. This episode offers a nervous-system-informed approach to rest that’s realistic, flexible, and compassionate—especially during hard seasons. This is not about perfect sleep routines or fixing yourself. It’s about protecting your capacity and giving your system enough rest to get through what you’re living in—without losing yourself. ✨ Next up in the series: How to Move When Everything Feels Like Too Much
—CHAPTERS— 00:00 Introduction: The Impact of Stress on Sleep 00:29 Series Overview: When the World Feels Like Too Much 01:58 Welcome to the Self Loved ADHD Woman's Way Podcast 02:44 Why Focus on Sleep First? 04:34 The Importance of Sleep Hygiene 20:39 Advanced Sleep Strategies 28:20 Dealing with Poor Sleep Nights 31:38 Conclusion and Next Episode Preview
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| This Is Not the Day to Push Through | 14 Jan 2026 | 00:18:14 | |
There are days when “just pushing through” isn’t strength—it’s a survival reflex. In this episode, I talk about what happens in our nervous systems when violence, injustice, or collective trauma hits close to home. When something tragic happens, your body doesn’t experience it as news. It experiences it as threat. And for many ADHD women—especially those who are justice-sensitive—that threat lands deeply. We will explore: • Why ADHD nervous systems tend to react strongly to injustice • How emotional heaviness, numbness, or shutdown are normal responses • Why suppressing feelings often shows up later in the body • How to safely make space for what you’re feeling without collapsing • When to work with emotions alone—and when to seek support • Why action and advocacy can be regulating when done intentionally I also share specific, accessible ways to take action if that feels right for you—without pressure, shame, or urgency. This episode is not about productivity. It’s not about fixing yourself. And it’s not about bypassing what your body already knows. It’s about meeting this moment honestly and supporting yourself with care.
Resources Mentioned in the Episode ResistBot Text the word RESIST to 50409 Or visit ResistBot online to contact your representatives 5 Calls App Provides current issues, call scripts, and direct connections to representatives
—CHAPTERS— 00:00 Introduction: Pushing Through Isn't Strength 01:06 Welcome to the Self Loved ADHD Woman's Way Podcast 01:47 Coping with Tragic Events 02:54 Understanding Our Feelings and Reactions 05:56 Normalizing Emotional Responses 12:16 Taking Action and Advocacy 17:13 Conclusion: Supporting Yourself and Others
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| Why Your Brain Feels Extra Busy Right Now | 07 Jan 2026 | 00:22:01 | |
Many ADHD women notice something this time of year that’s hard to explain. Their minds feel louder. Busier. Restless—even when nothing is “wrong.” In this short New Year’s Day episode, we explore a different way of understanding that mental buzz—one that isn’t about productivity, dopamine, or mindset fixes. Through a seasonal lens rooted in Ayurveda (a sister science of yoga), we’ll look at why winter can naturally amplify mental restlessness, anxiety, and scattered energy—and what helps soothe the nervous system instead of pushing against it. This episode gently introduces grounding practices that support your body and brain during the slower, quieter season of winter, without adding pressure or another thing to manage. ✨ Expect reflection, seasonal wisdom, and simple ways to help your system feel safer, steadier, and more settled right now.
—CHAPTERS— 00:00 Introduction: Understanding the Busy Brain 01:06 Welcome to the Self Loved A DHD Woman's Way Podcast 01:48 Seasonal Reasons for a Busy Brain 02:55 Introduction to Ayurveda and Doshas 04:57 Understanding Vata Dosha 08:04 Balancing Vata Dosha During Winter 10:25 Grounding Practices for a Calmer Mind 15:44 The Benefits of Oiling Your Body 20:37 Additional Grounding Techniques 21:30 Conclusion and Final Thoughts ✨ Mentioned in the episode OILING I got my sesame oil from https://shop.gardenofedenstores.com/products/sesame-oil?_pos=1&_sid=58ca071e4&_ss=r&variant=396380021
You can also find it (or almond oil) in the body care or beauty section of places like Whole Foods, co-ops, and possibly Sprouts or Natural Grocers. DISCOVER YOUR DOSHA QUIZES Classic: https://www.banyanbotanicals.com/pages/dosha-quiz More in depth with 5 mind-body profiles (mental, emotional, behavioral, physical, fitness), offering a more nuanced view of how dosha influences both body and psychology: https://lifespa.com/body-type-quiz-dosha-ayurveda/?utm_source=chatgpt.com ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support! 💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| You’re Not Meant to Push Through This Season | 31 Dec 2025 | 00:12:05 | |
As the year closes, many of us feel pressure to keep going, stay productive, and “finish strong”—even when our bodies and nervous systems are asking for something very different. In this short, reflective episode, we will explore why this particular season can feel heavier than expected, especially for ADHD women and high-achievers who are used to pushing through discomfort. We will gently question the belief that slowing down is a problem, and instead look at what this quieter, darker season might actually be inviting—without forcing meaning or bypassing real struggles. We will reflect on cycles—of nature, of energy, and of our own lives—and why resisting them often creates more exhaustion, not less. This isn’t a how-to or a list of strategies. It’s a pause. An invitation to listen differently. If you’ve been feeling tension between what the world expects and what your body needs right now, this episode is for you.
—CHAPTERS— 00:00 Introduction and Holiday Greetings 00:26 Embracing Darkness and Seasonal Affective Disorder 01:30 Connecting with Nature's Cycles 02:20 Finding Beauty in Darkness 05:10 The Importance of Stillness 07:17 Cycles of Life and Nature 11:05 Conclusion and Reflections
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| The Hidden Cost of Being "The Capable One" | 24 Dec 2025 | 00:27:33 | |
So many ADHD women are praised for being capable — dependable, reliable, the one who figures things out when others don’t. And yet, there’s a form of burnout that hides inside that role. In this episode, we will slow down a pattern many high-functioning women live inside without fully seeing — one that often looks successful on the outside while quietly draining the nervous system over time. We will explore how this pattern shows up in everyday life, why it can become heavier even when nothing appears to be “wrong,” and what begins to change once you recognize it for what it is. This conversation isn’t about doing less, quitting everything, or losing the parts of you that are competent and capable. It’s about understanding the cost of always being the one who holds it together — and why your body may be asking for something different now. If you’ve ever wondered why you’re exhausted despite doing everything “right,” this episode will speak to you.
—CHAPTERS— 00:00 Introduction: The Hidden Burnout 01:11 Welcome to the Podcast 01:53 Personal Experience: Being the Capable One 05:26 The Cost of Overextending 08:14 Recognizing Burnout Signs 10:35 Strategies to Avoid Burnout 19:51 Empowering Others: Delegating Tasks 25:28 Conclusion and Call to Action
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| Stop Fighting Your Rage — Do This Instead | 17 Dec 2025 | 00:28:20 | |
Anger and rage can feel confusing, overwhelming, or even frightening — especially for ADHD women who were taught to suppress big emotions. In this episode, we will talk about why rage isn’t something to get rid of, but something worth listening to. We’ll look at how pushing anger away often makes it louder, and why rage tends to show up when boundaries are crossed or when we feel powerless to create change. We’ll also explore a different way of relating to anger — one rooted in curiosity, compassion, and nervous system awareness — so rage can soften instead of escalating into overwhelm or shutdown. This episode isn’t about forcing calm, staying positive, or bypassing hard feelings. It’s about understanding what your rage is communicating and learning how to work with it in a way that brings you back into your power.
—CHAPTERS— 00:00 Introduction: Embracing Your Rage 01:09 Welcome to the Podcast 01:51 The Stigma Around Women's Anger 03:18 Understanding and Validating Your Anger 05:43 Differentiating Anger and Rage 10:21 Working with Your Anger 13:09 Finding Your Power and Voice 21:26 Radical Acceptance and Moving Forward 28:07 Conclusion and Resources
📕 Mentioned in the episode: The Self-Loved Woman Way: How to Stop Playing Small with ADHD… A Journal-Book Experience
A guided, sensory-rich journal experience designed to help ADHD women slow down, listen inward, and work compassionately with big emotions instead of pushing them away. It supports the same curiosity-based, nervous-system-friendly approach we talk about in this episode.
Check it out here: https://jenbarnes.org/stop-playing-small/
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.
| |||
| 3 ADHD Coping Habits That Secretly Burn You Out | 10 Dec 2025 | 00:14:11 | |
If you’re an ADHD woman, especially a high-achieving one, chances are you’ve spent most of your life using coping habits that helped you survive… until they slowly stopped working. In this episode, I’m sharing the three coping patterns that supported me for decades but eventually contributed to resentment, exhaustion, and burnout. We’ll explore how these habits formed, why they seemed helpful, and how they quietly became stress responses that drained my energy, presence, and joy. And most importantly — we’ll walk through what I’m doing differently now so you can begin shifting these patterns in your own life. If you’ve ever felt like you’re running behind, over-functioning, or trying to “get it right” so nothing explodes later… this episode will help you feel seen, understood, and less alone.
✨ Mentioned in the episode: The ADHD 5-Step Task Master Plan — a free, compassionate guide to help you get things done without burning yourself out. Grab it here: https://jenbarnes.org/task-master-plan/
—CHAPTERS— 00:00 Introduction: The Hidden Cost of ADHD Coping Habits 01:06 Welcome to the Self Loved ADHD Woman's Way Podcast 02:11 Maladaptive Coping Habit #1: Saying Yes to Everything 04:51 Maladaptive Coping Habit #2: Perfectionism 06:55 Maladaptive Coping Habit #3: Hyper Efficiency 10:08 Shifting Towards Healthier Habits 12:31 Conclusion: Embrace a Sustainable Life
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| The Missing ADHD Piece That Changes Everything | 03 Dec 2025 | 00:08:27 | |
Have you ever had a moment where you think, “I’m doing all the things… so why isn’t anything actually changing?” This week, I’m dropping a short post-holiday-week tidbit about the one shift I’ve seen move the needle more than any tool, strategy, planner, or productivity hack ever could. And no, it’s not what you think. After 25+ years in the mental health field, working with hundreds of ADHD women, I’ve watched this one thing quietly transform motivation, follow-through, emotional regulation, and the way women show up in their daily lives. But it’s the very thing most ADHD women never even consider—because we’ve been conditioned to focus on “fixing,” masking, and trying harder instead. This mini-episode invites you into something deeper, gentler, and honestly… more effective. If you’ve felt overwhelmed, ashamed, “scattered,” or like you’re constantly fighting your own brain, this one is for you. ✨ Tune in and see what opens up.
—CHAPTERS— 00:00 Introduction and Purpose 00:28 The One Thing That Makes a Difference 01:01 Understanding ADHD and Self-Acceptance 02:35 The Power of Compassion 03:21 Embracing Your Reality 04:28 Moving Towards Self-Love 06:43 Final Thoughts and Resources
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| How ADHD Brains Actually Get Motivated | 26 Nov 2025 | 00:30:34 | |
Have you ever had one of those days where you’re doing everything you’re “supposed” to do to get motivated… and you still end up frozen, spiraling, or pushing yourself so hard you’re exhausted before you even begin? If you’re an ADHD woman, that isn’t a character flaw. It’s conditioning. It’s survival mode. And honestly? It’s one of the biggest reasons so many of us stay stuck in overwhelm and burnout. In this episode, we’ll unpack why traditional motivation strategies — willpower, urgency, shame, fear, or trying to be “consistent” — backfire for ADHD brains. These approaches don’t support our wiring; they fight against it. Then I walk you through four ADHD-friendly ways to actually get motivated without relying on panic, pressure, or self-judgment. You’ll learn how to work with your natural tendencies, match tasks to your energy, make things interesting, and regulate your nervous system so you can start from a place of safety instead of stress. By the end, you’ll understand the real science behind ADHD motivation and have simple, doable tools to support yourself with more compassion and far fewer consequences. Mentioned in the episode: 📺 Are You Living… or Just Functioning? ADHD’s Quiet Disconnection
—CHAPTERS— 00:00 Introduction: The Struggle with Motivation 00:29 Why Traditional Motivation Fails for ADHD 01:37 Welcome to the Podcast 02:18 Personal Anecdotes and Realizations 05:16 Common ADHD Motivation Pitfalls 22:54 Effective ADHD-Friendly Motivation Strategies 29:53 Conclusion and Resources
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.
| |||
| The Fear of Being “Too Much” at Work | 19 Nov 2025 | 00:38:02 | |
Have you ever walked into a meeting and instantly started monitoring yourself—your volume, your facial expressions, your ideas—so you wouldn’t come across as “too much”? Too intense, too direct, too emotional, too silly, too curious? In this episode of The Self-Loved ADHD Woman Way, we’re unpacking the fear of being “too much” at work and how it quietly shapes the careers and nervous systems of ADHD women. I share stories about being labeled too loud, too playful, and too direct, how I moved from feeling “not enough” to over-functioning so no one would see my struggles, and the moment I realized “not enough” and “too much” actually come from the same place. We’ll explore how childhood conditioning, masking, workplace expectations, and rejection sensitivity all intertwine—and why playing small has real emotional, physical, and career costs. You’ll also learn practical ways to start reclaiming your authentic self at work in small, nervous-system-friendly steps. In this episode, we’ll explore: • How ADHD women internalize messages about being “too much” • The paradox of feeling both “not enough” and “too much” • Over-functioning, masking, and the hidden cost of playing small • Why visibility feels so threatening in professional spaces • Nervous system tools to anchor yourself when you feel exposed • Small, doable ways to practice being more of who you really are at work If you’re ready to go deeper into this work, my journal-book experience, The Self-Loved ADHD Woman Way: How to Stop Playing Small with ADHD, will help you explore the parts of you that feel too much or not enough—and begin to build a more self-loving, grounded relationship with yourself. Learn more here: https://jenbarnes.org/stop-playing-small/
—CHAPTERS— 00:00 Introduction: The Fear of Being Too Much 00:50 Personal Experiences and Struggles 01:36 Understanding the Fear of Being Too Much 02:53 Podcast Introduction and Overview 03:35 Exploring the Fear of Being Too Much 04:17 Childhood Conditioning and Nervous System Responses 06:08 Workplace Challenges and Personal Stories 12:35 Internalized Labels and Misinterpretations 13:53 The Paradox of Being Too Much or Not Enough 17:28 Consequences of Playing Small 23:53 Navigating the Workplace with ADHD 27:29 Strategies for Authentic Self-Expression 37:05 Conclusion and Resources
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| The Quiet Collapse ADHD Women Call “Functioning | 12 Nov 2025 | 00:40:05 | |
Have you ever looked at your life from the outside and thought, “Everything looks fine… so why don’t I feel fine?” In this episode, I’m talking about the quiet, almost invisible shutdown many ADHD women experience when we’re technically “getting things done,” but we’ve disconnected from our bodies in order to do it. Not burnout. Not a crisis. Just this low-grade numbness that sneaks in when survival mode becomes our norm. I share how I noticed this pattern in myself, the subtle signs so many of us overlook, why high-functioning ADHD often comes at a physical and emotional cost, and the small, compassionate shifts I’m making to come back into my life instead of just managing it. If you’ve been productive but not present… if you’re checking boxes but not feeling anything while you do it… this episode is going to land deeply. ✨ Mentioned in the episode: Eleonore de Posson, https://www.eleonoredeposson.com/
—CHAPTERS— 00:00 Introduction: Feeling Alive vs. Going Through the Motions 01:00 Recognizing the Signs of Disconnection 02:05 Personal Experiences and Realizations 05:51 Understanding ADHD and Dissociation 07:24 The Importance of Mindfulness and Presence 11:53 Strategies for Reconnecting with Your Body 19:12 The Role of the Nervous System 27:41 Practical Tips for Staying Present 36:58 Conclusion: Embracing Mindfulness in Daily Life
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| The Hidden Cost of Trying to Get It Right | 05 Nov 2025 | 00:40:26 | |
Have you ever felt that quiet pressure to do it right — eat right, work right, rest right, even “heal” right — and wondered why it feels so heavy? In this episode, I’m exploring the hidden cost of trying to get it right — especially for ADHD women who are already juggling so much. This layer of perfectionism isn’t about chasing approval; it’s about trying to prevent chaos, exhaustion, or the overwhelm that comes when things go wrong. I share stories from my own life — from childhood moments of not being believed to adult experiences that taught me to stay hyper-vigilant — and unpack how this pattern is really a nervous system strategy for safety, not flawlessness. You’ll learn how to recognize when your “do it right” part is trying to protect you, how to reconnect with your Self (the calm, compassionate center that knows what to do), and how to build the skills and structure that help you feel safe enough to be imperfect. Because true freedom doesn’t come from doing it all right — it comes from knowing you can handle it when you don’t. Mentioned in the episode: Check out my journal-book experience The Self-Loved Woman Way: How to Stop Playing Small with ADHD”. It is a tangible journal-book that comes in a keepsake box with sensory items I selected to help you do this work - the deeper work of healing. Watch the video showing what it is and learn more here 👉 https://jenbarnes.org/stop-playing-small/ Here is that video on Nervous System Regulation I promised to share, giving you a small taste of some of getting regulated: ADHD Nervous System Regulation: Get Unstuck
—CHAPTERS— 00:00 Introduction: The Pressure to Get It Right 01:49 Personal Insights and Realizations 02:41 Perfectionism as a Defense Mechanism 04:03 Childhood Memories and Their Impact 05:32 Struggles with Being Heard and Understood 07:02 Recent Experiences and Lessons Learned 10:00 Understanding the Drive for Perfection 13:34 Strategies for Managing Perfectionism 19:09 Building Capacity to Handle Imperfection 34:14 Practical Tips for Letting Go of Perfectionism 38:57 Conclusion and Resources
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.
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| Stop the ADHD Replay Spiral | 29 Oct 2025 | 00:22:31 | |
Ever find yourself replaying something that happened — a conversation, mistake, or awkward moment — and you just can’t stop? You analyze it from every angle, and instead of relief, you just end up feeling worse. You’re not alone. ADHD brains are sticky. We hold on to things longer, feel them more deeply, and often internalize them as something we need to fix or make right. But the truth is, most of the strategies we’re told to use — “just let it go,” journaling, reframing — only work for a moment before the replay spiral starts again. In this episode, we'll explore what’s really happening when ADHD brains can’t stop looping, why this pattern ties so closely to emotional sensitivity and shame, and what I've found that finally helps break the cycle. You’ll learn what doesn’t work, what helps short-term, and the deeper shifts that actually last. ✨ If your brain won’t stop replaying what went wrong — this episode will show you how to soften the pattern and finally find peace.
Resources Mentioned:
—CHAPTERS— 00:00 Introduction: The Replay Loop 01:03 Welcome to the Podcast 01:48 Understanding ADHD and Replaying Thoughts 04:47 Short-Term Solutions That Don't Work 07:06 Effective Long-Term Strategies 13:37 Personal Anecdotes and Deeper Insights 20:32 Conclusion and Call to Action
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| Why ADHD Feels Harder Than It Should | 22 Oct 2025 | 00:17:28 | |
Have you ever wondered why ADHD feels harder for you than it should? You’ve read the books, tried the planners, and built the systems—but it still feels like you’re swimming upstream every single day. In this episode, we uncover what’s really going on beneath the surface. You’ll learn why ADHD women often live life on “hard mode,” how chronic nervous-system dysregulation makes everything feel impossible, and what you can do to finally make daily life and focus easier. We’ll explore the difference between fight, flight, and shutdown states—and how trauma, masking, and constant over-functioning keep your brain stuck in survival mode. You’ll also discover simple ADHD-friendly ways to regulate your nervous system so focus, calm, and motivation start to feel natural again. ✨ If you’re ready to go deeper into healing and creating an inner environment where your brain can finally rest and recharge, check out my journal-book experience: 👉 The Self-Loved ADHD Woman Way: How to Stop Playing Small with ADHD https://jenbarnes.org/stop-playing-small/
—CHAPTERS— 00:00 Introduction: Why Does Everything Feel So Hard? 00:52 Understanding ADHD and Its Hidden Challenges 01:54 Living Life on Hard Mode with ADHD 03:59 The Impact of a Dysregulated Nervous System 05:24 Fight, Flight, or Shutdown: How Our Nervous System Reacts 11:06 Healing and Regulating Your Nervous System 15:47 Conclusion and Further Resources
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| Part 2: How to Reclaim Focus from ADHD’s Internal Distractions | 15 Oct 2025 | 00:29:22 | |
Ever sit down to focus and suddenly your brain takes off in 12 directions at once? You’re not alone — and it’s not about willpower. In this follow-up to last week’s episode, we dive into the real reasons ADHD women lose focus from the inside out — and how to retrain your brain to come back to center without fighting yourself. You’ll learn science-backed ways to quiet internal noise, work with your Default Mode Network, and rebuild your brain’s focus through mindful repetition, movement, and emotional processing. By the end, you’ll understand how to stop battling your attention and start cultivating focus that feels calmer, steadier, and actually sustainable. 🎧 Listen in for ADHD-friendly strategies you can start practicing today — no shame, no quick fixes that don’t last, just real tools for real brains.
—CHAPTERS— 00:00 Introduction: The Struggle to Focus 00:16 Recap of Part One: Understanding Internal Distractions 00:37 Today's Focus: Reclaiming Attention 01:23 Welcome and Podcast Overview 02:17 Strategies to Combat Internal Distractions 03:47 Understanding the Default Mode Network 07:58 Mindfulness and Its Benefits 12:09 The Role of Rewards and Motivation 13:58 Managing Emotions and Sensitivity 18:07 Improving Executive Function and Memory 24:57 Conclusion and Final Thoughts
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| Part 1: When Your Own Brain Distracts You | 08 Oct 2025 | 00:22:03 | |
Most ADHD women think distraction means pings, notifications, or people interrupting. But what if the biggest distractions aren’t outside of you at all? In this episode of The Self-Loved ADHD Woman Way Podcast, we're pulling back the curtain on the invisible distractions happening inside your own mind — the kind that steal your time, drain your energy, and erode your confidence without you even realizing it. This isn’t about blaming yourself. It’s about finally naming what’s going on so you can understand why it feels so relentless — and why it’s not your fault. ✨ Next week: Part 2 of this mini-series — How to Reclaim Focus from ADHD’s Internal Distractions. we'll explore practical strategies, nervous system regulation tools, and lived examples to help you work with your brain instead of against it. If you’ve ever wondered why your thoughts pull you away when you need to focus most, this is your invitation to listen in. Clarity alone can change everything. Mentioned in the episode: FREE 5-Step Task Master Plan -> https://jenbarnes.org/task-master-plan/
—CHAPTERS— 00:00 Introduction to Distractions 01:03 Welcome to the Podcast 01:45 Understanding Internal Distractions 03:36 The Rich Inner World of ADHD 06:59 Five Reasons for Internal Distractions 08:36 Default Mode Network Explained 11:15 Dopamine and ADHD 13:26 Big Feelings and Distractions 16:49 Executive Functioning and Working Memory 20:20 Conclusion and Next Steps
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| Stuck in People Pleasing… Again | 01 Oct 2025 | 00:42:07 | |
I thought I was done with people pleasing. I’d built boundaries, learned to say no, and told myself I was free from it. But when I moved back to Minnesota—and started building my second business—it snuck back in. I found myself undercharging, over-delivering, and slipping back into perfectionism. The result? Burnout, loneliness, and even physical symptoms like poor sleep, digestive issues, and constant tension in my body. In this episode of The Self-Loved ADHD Woman Way, I share:
If you’ve ever felt like you should be “over” people pleasing, only to find yourself back in the same patterns, this episode will help you recognize you’re not alone—and there’s a way forward.
🎧 Be sure to listen!
—CHAPTERS— 00:00 Introduction: The Return of People Pleasing 01:16 Welcome to the Podcast 01:53 Personal Struggles and Realizations 03:54 Entrepreneurial Challenges and People Pleasing 07:20 The Impact of Moving Back to Minnesota 10:23 Burnout and Physical Symptoms 15:09 Recognizing and Addressing People Pleasing 23:50 Setting Boundaries and Overcoming Perfectionism 39:59 Conclusion and Journal Book Experience
✨ Mentioned in this episode… Ready to Finally Stop Playing Small? Check out my Journal-Book Experience is Here!
💡The Self-Loved Woman Way: How to Stop Playing Small with ADHD is a tangible journal book plus sensory items for a self-love ritual that all comes in a keep sake box. This guided experience helps you release what’s been holding you back, regulate your nervous system, and finally move forward — in a way that honors your brain, your energy, and your life.
Order your copy here: https://jenbarnes.org/stop-playing-small/
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| ADHD and Friendship: The Truth Nobody Talks About | 24 Sep 2025 | 00:40:05 | |
Ever feel surrounded by people yet rarely truly seen? If friendships feel complicated, imbalanced, or oddly exhausting, in this episode we’ll unpack why ADHD can make connection harder—especially for high-achieving women who’ve masked for years and can’t figure out why friends drift or dynamics feel one-sided. By the end, you’ll walk away with… • Language to name what’s been happening in your friendships • A clearer understanding of why it isn’t “just you” • Practical starting points to cultivate authentic, reciprocal connection—without over-giving or masking Mentioned in the episode: Ready to do the deeper inner work that makes healthy friendships possible? Explore The Self-Loved ADHD Woman Way: How to Stop Playing Small—a beautiful journal-book experience with practices, prompts, and gentle nervous-system sensory tools to help you reconnect with your authentic self. Check it out here at: https://jenbarnes.org/stop-playing-small/ —CHAPTERS— 00:00 Introduction: The Struggles of ADHD Women in Friendships 00:39 Host Introduction and Podcast Overview 01:16 Personal Experiences with ADHD and Friendships 03:00 Challenges Faced by ADHD Women in Friendships 06:55 The Impact of ADHD on Social Interactions 19:43 Maintaining Friendships with ADHD 30:16 Strategies for Building Authentic Friendships 37:49 Conclusion and Additional Resources
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| Is It ADHD, Anxiety, or Depression? | 17 Sep 2025 | 00:36:50 | |
Ever fantasized about quitting everything and disappearing for a month? That urge to escape might be more than burnout. In this episode, we’ll unpack the hidden overlap between ADHD, anxiety, and depression—especially in high-achieving women who have spent their lives masking, people-pleasing, and pushing through. I’ll share my own story of “smiling depression” as a successful actuary, when everything looked fine on the outside but felt overwhelming inside. You’ll hear about the subtle ways depression and anxiety can show up when ADHD goes unrecognized—like emotional numbness, chronic tiredness, inner self-criticism, and rage reactions to small things. If you've ever wondered why you're so exhausted all the time or felt like you're barely holding it together even though you're “doing well,” this episode will help you name what’s going on and explore next steps with more self-compassion and clarity. In this episode, you’ll learn:
✨ Resources Mentioned:
—CHAPTERS— 00:00 Introduction: The Urge to Escape 01:25 Jen's Personal Journey with Anxiety and Depression 01:52 High Achievers and Masking 02:53 The Hidden Struggles of High Achievers 05:31 Recognizing the Signs of Anxiety and Depression 10:35 The Overlap of ADHD, Anxiety, and Depression 17:09 Seeking Help and Diagnosis 22:27 Tools and Strategies for Managing ADHD 28:13 Finding Support and Community 35:24 Conclusion and Final Thoughts
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| Why High-Achieving Women Think They Can’t Be ADHD | 10 Sep 2025 | 00:25:14 | |
Why High-Achieving Women Think They Can’t Be ADHD So many ADHD women don’t even consider the possibility that they have ADHD—especially if they’ve been successful on the outside. If you’ve ever thought: “But I did well in school… I’m productive at work… I can hyper-focus when I need to… there’s no way I could be ADHD,” you’re not alone. In this episode, I’m breaking down the 10 hidden reasons high-achieving women doubt, dismiss, or completely miss their ADHD diagnosis. From the masking trifecta to external structures that hid the struggle, to hyper-focus that looked like “proof” you couldn’t have ADHD—you’ll see why success doesn’t cancel out the challenges. By the end, you may finally understand why ADHD has been a silent part of your story all along. And more importantly—you’ll walk away knowing you’re not just “a mess” or “all over the place.” Your struggles have a real explanation, and you don’t have to keep doubting yourself. 🌟 Mentioned in this episode: The Self-Loved ADHD Woman Way Journal-Book Experience https://jenbarnes.org/stop-playing-small/ —CHAPTERS— 00:00 Introduction: High Achieving Women and ADHD 00:47 Welcome to the Podcast 01:30 Jen's Personal Story and Client Experiences 02:30 10 Ways High Achieving Women Miss ADHD Diagnosis 02:56 Breaking Down ADHD Stereotypes 05:55 The Masking Trifecta 08:14 External Structures and High IQ 14:06 Hyper-focus and Character Misinterpretations 19:03 Hormonal Shifts and Success Despite ADHD 22:50 Conclusion and Call to Action
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.
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| Urgent vs. Important with ADHD: Why Distractions Feel Impossible to Resist | 03 Sep 2025 | 00:14:16 | |
Urgent vs. Important with ADHD: Why Distractions Feel Impossible to Resist Have you ever sat down to do one simple thing — like send an email — and forty minutes later you’ve chased a dozen distractions, fixed something that wasn’t urgent, and now you feel scattered and frustrated? That’s the ADHD distraction cycle. In this episode, I’m unpacking why ADHD brains treat everything like it’s urgent, how dopamine and working memory drive us toward rabbit holes, and the emotional side of people-pleasing and perfectionism that make it worse. You’ll learn simple, ADHD-friendly ways to capture distractions, regulate your nervous system, and bring yourself back to what matters — without shame. —CHAPTERS— 00:00 Introduction: The ADHD Distraction Cycle 00:44 Welcome to the Podcast 02:03 Jen's Personal Story of Distraction 03:17 Understanding the Urgency of Distractions 04:24 Brain Wiring and Distraction 06:50 Strategies to Combat Distractions 10:37 Self-Compassion and Final Thoughts 13:16 Conclusion and Call to Action
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| When My ADHD Body Said “NO” | 27 Aug 2025 | 00:35:27 | |
ADHD Burnout: When My Body Forced Me to Stop This week, my ADHD body said “no more.” I woke up with neck pain, brain fog, and zero energy—and I realized I had hit the wall of burnout. For years, I’ve pushed, achieved, and over-functioned, but this time my body forced me to stop. In this episode, I take you behind the scenes of what that day looked like, the wake-up call it gave me, and the surprising lessons I’m learning about slowing down, rest, and realignment. ADHD burnout isn’t just exhaustion—it’s your body sending you a message. And if you ignore it, it only gets louder. We’ll talk about:
If you’ve ever felt guilty for needing rest or wondered why your energy vanishes when you need it most, this episode is for you. Burnout isn’t failure—it’s the first step toward a more aligned and sustainable way of living.
—CHAPTERS— 00:00 Introduction: A Day of Complete Shutdown 02:17 The Moment My Body Forced Me to Stop 04:29 The Journey of Building My Business 08:04 The Crash and Realization 10:00 Steps to Recovery and Self-Care 12:30 Understanding Burnout and Overwhelm 15:43 Embracing Rest and Reflection 21:31 Final Thoughts and Moving Forward
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| The ADHD Morning Routine Fix That Finally Works | 20 Aug 2025 | 00:21:28 | |
The ADHD Morning Routine Fix That Finally Works Have you ever built the “perfect” morning routine, felt amazing for three days, and then suddenly watched it all fall apart? You’re not alone. ADHD brains aren’t built for rigid routines. We crave novelty, our energy shifts from day to day, and shame sets in when consistency doesn’t look the way it’s “supposed” to. In this episode, I’ll walk you through a flexible ADHD-friendly approach to mornings that actually supports your brain. You’ll learn: ✅ Why traditional routines don’t work for ADHD women ✅ How to design a morning routine that flexes with your energy levels ✅ The 3 versions of a self-love ritual: “better than nothing,” core, and expanded ✅ Simple tricks to remember and adapt your morning routine without shame ✅ How compassion (not perfection) makes your mornings sustainable Your mornings don’t have to be about discipline or rigidity. They can be a practice of self-love that sets the tone for focus, motivation, and nervous system regulation throughout your day. ✨ If you found this helpful, share it with another ADHD woman who needs support. And don’t forget to subscribe for more strategies that truly fit your brain. #ADHDMorningRoutine #ADHDWomen #ADHDProductivity #NeurodivergentSupport #ADHDLife
—CHAPTERS— 00:00 Introduction: The Struggle with Morning Routines 01:20 Understanding ADHD and Routine Challenges 06:15 The Importance of Compassion and Flexibility 08:37 Creating Your Morning Self-Love Ritual 09:22 Adapting Your Routine to Your Energy Levels 16:43 Tips for Remembering and Maintaining Your Routine 19:09 Conclusion: Embrace Flexibility and Self-Compassion
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.
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| Real Talk: Why Fun Feels “Undeserved” with ADHD | 13 Aug 2025 | 00:22:30 | |
Real Talk: Why Fun Feels “Undeserved” with ADHD Many ADHD women live by an unspoken rule: no fun until all the work is done. But with an ADHD brain, the work never ends—and joy, connection, and true rest keep getting pushed further down the list. In this episode, I’m getting real about why fun often feels “undeserved” when you have ADHD, how perfectionism and over-functioning keep you trapped, and why skipping fun is a fast track to burnout. We’ll talk about: • The inner critic and societal expectations that tell you to “earn” rest • Why scrolling isn’t real rest—and how it drains your energy • How fun and creativity actually make you more productive • Practical steps to protect joy on your calendar Fun isn’t just for the weekend or when your to-do list is empty—it’s a key part of living well with ADHD. ✨ Mentioned in this episode: The Self-Loved ADHD Woman Way journal-book experience: https://jenbarnes.org/stop-playing-small/
—CHAPTERS— 00:00 Introduction: The Struggle to Find Fun 00:42 Welcome to the Podcast 01:26 The Fun Dilemma for ADHD Women 02:27 Personal Stories and Observations 05:55 The Impact of Societal Expectations 10:23 The Importance of Fun and Creativity 15:21 Practical Tips for Scheduling Fun 20:26 Final Thoughts and Encouragement
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| Stop Trying to Fix Yourself: The Powerful Truth About Healing and Self-Love | 06 Aug 2025 | 00:31:16 | |
Stop Trying to Fix Yourself: The Powerful Truth About Healing and Self-Love So many ADHD women spend years thinking, “If I can just fix what’s wrong with me, I’ll finally feel okay.” But what if there was never anything wrong with you to begin with? In this episode, I’m sharing a different way to think about healing—not as a project to “get right,” but as a journey of becoming more of who you truly are, one layer at a time.
We’ll talk about:
If you’re tired of trying to fix yourself and you’re craving a softer, truer path forward, this conversation is for you. ✨ Mentioned in this episode: Grab your copy of the journal-book experience: The Self-Loved ADHD Woman Way: How to Stop Playing Small with ADHD 👉 https://jenbarnes.org/stop-playing-small/
—CHAPTERS— 00:00 Introduction: Embracing Your True Self 00:59 Welcome to the Podcast 01:42 The Myth of Fixing Ourselves 02:24 Recognizing Patterns and Burnout 04:50 The Journey of Healing 06:40 Acceptance and Compassion 08:33 Layers of Healing and Growth 13:01 Moving Out of Shame 16:47 Practical Steps to Self-Compassion 26:00 Conclusion: Embracing the Journey 28:39 Special Offer and Final Thoughts
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!
💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.
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| Stop ADHD Overthinking | 30 Jul 2025 | 00:39:08 | |
Ever get stuck in a loop, replaying conversations, overanalyzing decisions, or spiraling in self-doubt? You’re not alone—and it’s not just anxiety. In this episode, Jen breaks down the neuroscience behind ADHD overthinking, how it's different from anxiety, and why traditional advice like “just stop thinking about it” never works for ADHD brains.
You'll learn:
Plus, Jen shares how mindfulness, nervous system regulation, and compassionate awareness can help you shift the cycle—for good. ✨ Mentioned in this episode: Grab your copy of the journal-book experience: The Self-Loved ADHD Woman Way: How to Stop Playing Small with ADHD 👉 https://jenbarnes.org/stop-playing-small/ —CHAPTERS— 00:00 Introduction to ADHD Overthinking 00:22 Understanding ADHD Overthinking 01:41 Personal Experiences with ADHD Overthinking 02:27 Causes of ADHD Overthinking 08:12 ADHD Overthinking vs. Anxiety Overthinking 15:37 Tools to Manage ADHD Overthinking 20:33 Lifestyle Changes to Reduce Overthinking 21:07 The Importance of Movement and Exercise 27:12 The Role of Sleep and Nutrition 31:27 Mindfulness for ADHD 36:13 Conclusion and Resources ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support! 💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| ADHD Burnout - or is it that your DONE People Pleasing? | 23 Jul 2025 | 00:19:58 | |
ADHD Burnout - or is it that your DONE People Pleasing? Have you ever wondered if you're really burnt out… or if you’re just done people pleasing? In this episode, I’m sharing something I wish more ADHD women (including me) heard sooner: sometimes we’re not exhausted from doing too much—we’re exhausted from being too much for everyone else. From performing. From holding it all together. From being the “pleasant” one, even when we’re falling apart inside. I open up about my own story—how I went from being a colicky baby to the “perfect child,” and how that shaped my tendency to mask, fawn, and make myself smaller to stay safe. I also walk you through the difference between true burnout and the nervous system fatigue that comes from chronic people pleasing and masking. If you’ve been resting but still feel drained… if you’re overwhelmed but can’t point to why… or if you’re longing to be more real in your life but you’re afraid of what might happen—I made this episode for you. You’ll learn:
—CHAPTERS— 00:00 Introduction: Understanding Exhaustion 00:52 The Burden of Masking and People Pleasing 02:24 Personal Experiences and Reflections 03:46 The Cost of Chronic Masking 08:54 Embracing Authenticity and Setting Boundaries 14:57 Practical Steps to Unmasking 18:18 Conclusion and Resources
✨ If this episode resonated with you… Please follow the show, leave a review, and share it with another ADHD woman who needs support 💛 💌 Want to go deeper? I created The Self-Loved ADHD Woman Way: How to Stop Playing Small as a journal-book experience to help you reconnect with the version of you that doesn’t have to over-perform to be worthy. It’s part book, part ritual, and 100% soul-nourishing. 🌹 Grab your copy here: https://jenbarnes.org/stop-playing-small/ Join my ADHD Professional Women’s email club here: https://jenbarnes.kit.com/email-club Learn more about how we can work together: www.jenbarnes.org
Connect with me on social media: YouTube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal, health, or medical advice. I am not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency, please contact emergency services in your area. If you’re in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| Stop "Controlling" Your Emotions with ADHD: How to ACTUALLY Work with Big Feelings | 16 Jul 2025 | 00:22:20 | |
Stop "Controlling" Your Emotions with ADHD: How to ACTUALLY Work with Big Feelings Do you ever feel like your emotions are just too much—or maybe like you’ve suppressed them so long that you barely feel them at all?
If you're an ADHD woman who’s been told you’re “too sensitive,” or if you’ve spent years trying to manage or control your emotions so others won’t be uncomfortable, this episode is a must-listen.
In this raw and compassionate episode, we’ll unpacks how emotional suppression harms ADHD women—and shares a practical framework for actually working with your feelings (instead of shutting them down).
You’ll hear:
This episode is for you if:
— CHAPTERS — 00:00 Introduction to ADHD Feelings 01:10 Welcome to the Podcast 01:48 Jen's Personal Story 04:04 The Common Struggle with Emotions 05:19 Therapy and Emotional Suppression 07:11 The Importance of Embracing Emotions 13:18 Practical Steps to Handle Big Feelings 19:15 Special Announcement: Journal Book Experience 21:26 Closing Thoughts and Call to Action
💛 Special Announcement: Jen’s journal-book experience, The Self-Loved ADHD Woman Way: How to Stop Playing Small, is now in presale! This keepsake box includes a guided journal plus beautiful tools for your self-love ritual. Learn more and grab yours at: 👉 https://jenbarnes.org/stop-playing-small/
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support! 💛 💻 Ready to go deeper? Join my ADHD Professional Women’s email club here: 👉 https://jenbarnes.kit.com/email-club Learn more about how we can work together: 👉 www.jenbarnes.org
Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| ADHD Women: The High Cost of Being a “Pleasant Child” | 09 Jul 2025 | 00:32:28 | |
ADHD Women: The High Cost of Being a “Pleasant Child” In this vulnerable episode, I open up about something I’ve only recently started to fully unpack: how my colicky infancy may have been the beginning of my lifelong masking as a woman with ADHD. What happens when the only way we feel loved is by being quiet, easy, and accommodating? We’ll talk about early emotional abandonment, attachment patterns, and the cost of becoming "the good girl." I also dive into why so many ADHD women disconnect from their bodies, needs, and authentic self—and what we can do to begin reclaiming who we truly are. If you’ve ever felt drained by over-functioning, perfectionism, or trying to be palatable to others, this episode will hit home.
—⏱️—CHAPTERS—⏱️— 00:00 Introduction: Unpacking Masking and ADHD 00:46 Early Childhood and Masking Origins 01:10 Welcome to the Podcast 01:52 Personal Stories and Family Dynamics 03:40 The Impact of Early Experiences 06:34 ADHD and Societal Expectations 09:20 Navigating Adulthood with ADHD 15:25 Reclaiming Authenticity and Self-Love 28:04 Introducing the Journal Book Experience 31:21 Final Thoughts and Encouragement
💛 Want support unmasking and reconnecting with your authentic self? Check out The Self-Loved ADHD Woman Way: How to Stop Playing Small with ADHD—a journal book experience and ritual kit for coming home to YOU. 👉 https://jenbarnes.org/stop-playing-small/
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support! 💛 Looking for more ways to connect and get ADHD Support?
Join my ADHD Professional Women’s email club here: https://jenbarnes.kit.com/email-club Learn more about how we can work together: www.jenbarnes.org
Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| ADHD Women and Burnout: Why You're Exhausted and How Feminine Energy Can Help with Eleonore de Posson | 02 Jul 2025 | 01:14:26 | |
Healing ADHD Burnout by Reclaiming Your Feminine Power (with Eleonore de Posson) If you’ve ever found yourself teetering on the edge of burnout—over-functioning, disconnected from your body, and stuck in “fix it” mode—this episode is your permission slip to pause. This week, I’m re-airing one of the most powerful conversations I’ve had on the podcast, with spiritual teacher and author Eleonore de Posson. And I’m doing it for a reason: I’ve been living in burnout recovery myself. After months of falling into hustle patterns and misaligned doing, I chose to stop. To soften. And to return to the feminine. What supported me most? Eleonore’s 21-Day Sacred Feminine Reset—an offering I had purchased last year but wasn’t ready to receive until now. Her work, her presence, and this conversation are part of the medicine I needed—and I want to share that with you. In this episode, we explore:
Even though this episode originally centered on entrepreneurship, the wisdom here is for all ambitious ADHD women—especially those navigating burnout, emotional overwhelm, or spiritual disconnection. ✨ If you’re ready to experience the same feminine reset that supported me, check out Eleonore’s 21-Day Sacred Feminine Reset here. https://www.eleonoredeposson.com/21daysfr
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support! 💛
⏱ CHAPTERS ⏱ 00:00 Introduction and Personal Update 02:17 Revisiting the Conversation with Eleanor 04:26 Welcoming Eleanor De Poon 05:22 Eleanor's Journey and the Power of Surrender 11:20 Understanding Masculine and Feminine Energies 18:28 The Divine and Wounded Masculine and Feminine 24:46 The Role of Ancient Wisdom and Goddesses 30:36 Balancing Structure and Flow 38:51 Healing the Masculine and Feminine Wounds 39:36 The Wisdom of Mary Magdalene 40:43 Exploring the True Mary Magdalene 41:28 Mary Magdalene and Jesus: A Sacred Union 42:09 Religious Trauma and Personal Reflections 43:24 The Feminine and the Holy Spirit 44:02 Church, Power, and Patriarchy 44:19 Rediscovering Mary Magdalene's Teachings 47:33 The Witch, Bitch, and Whore Wounds 47:52 Healing the Witch Wound 53:02 The Bitch Wound and Self-Worth 01:02:36 The Whore Wound and Sacred Sexuality 01:12:39 Eleanor's Work and Final Thoughts ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support! 💛 💻 Ready to go deeper? Check out ASCEND: The ADHD Women’s Mastery Program — Jen’s high-touch coaching experience designed specifically for ADHD women professionals. With weekly calls, body doubling, and 1:1 coaching with Jen, ASCEND helps you shift your patterns, support your nervous system, and move forward with clarity and confidence. Check it out here: https://jenbarnes.org/the-adhd-women-entrepreneurs-mastery-program/ Join my ADHD Professional Women’s email club here: https://jenbarnes.kit.com/email-club Learn more about how we can work together: www.jenbarnes.org Connect with me on social media! YouTube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal, health, or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency, please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis Line or 911 for a medical emergency. | |||
| How to Remember to DO the Skill in the Moment When You Need it Most | 25 Jun 2025 | 00:11:46 | |
How to Remember to DO the Skill in the Moment When You Need it Most Ever learned a great ADHD strategy… only to completely forget to use it when you actually needed it? You're not alone—and you're definitely not doing it wrong. In this episode of The Self-Loved ADHD Woman Way, Jen Barnes shares two ADHD-friendly approaches to help you actually remember to use your regulation skills and strategies in real time. You'll learn how to work with your brain (not against it) by creating future anchors and calling in your inner Follow-Through Fairy 🧚♀️—yes, really. Plus, Jen gently unpacks common mindfulness misconceptions, especially the ones that keep ADHD women from starting in the first place. You’ll walk away with a simple, sustainable way to practice mindfulness (like mindful toothbrushing!) so you can strengthen your brain’s ability to pause and respond—without needing a silent retreat or a meditation cushion. ✨ Short on time, big on takeaways—this is your sign to make your ADHD tools stick. 🔗 Mentioned in this episode: 🖊️ Preorder Jen’s journal-book experience: The Self-Loved ADHD Woman Way: How to Stop Playing Small with ADHD
⏱ CHAPTERS ⏱ 00:00 Introduction and Episode Overview 01:10 Client Question: Remembering to Use Skills in the Moment 01:58 The Follow Through Fairy: Creating Anchors 03:42 The Power of Mindfulness 07:50 Mindful Toothbrushing: A Practical Exercise 10:38 Conclusion and Journal Book Announcement
#ADHDWomen #MindfulnessForADHD #ExecutiveFunctionSupport #EmotionalRegulation #ADHDStrategies ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support! 💛 💻 Ready to go deeper? Check out ASCEND: The ADHD Women’s Mastery Program — Jen’s high-touch coaching experience designed specifically for ADHD women professionals. With weekly calls, body doubling, and 1:1 coaching with Jen, ASCEND helps you shift your patterns, support your nervous system, and move forward with clarity and confidence. Check it out here: https://jenbarnes.org/the-adhd-women-entrepreneurs-mastery-program/ Join my ADHD Professional Women’s email club here: https://jenbarnes.kit.com/email-club Learn more about how we can work together: www.jenbarnes.org Connect with me on social media! YouTube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal, health, or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency, please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis Line or 911 for a medical emergency. | |||
| When ADHD Strategies Fail: The REAL Work You Need Now | 18 Jun 2025 | 00:23:28 | |
What do you do when even your best ADHD strategies stop working? In this powerful episode, we explore what’s really going on when the tools, systems, and techniques that once helped you manage your ADHD suddenly fall flat—or never worked in the first place. Spoiler: it's not because you're doing it wrong. You’ll learn:
If you’ve been cycling through strategy after strategy, feeling like you're failing or "just can't get it together," this episode will help you understand why—and what to do instead. Be sure to listen! ✨ Mentioned in this episode: Want to stop spinning your wheels and finally do the deeper work to overcome ADHD burnout, emotional overwhelm, and chronic self-doubt? 👉 Learn more about The Self-Loved ADHD Woman Way and my signature program ASCEND: The ADHD Women’s Mastery Program: https://jenbarnes.org/the-adhd-women-entrepreneurs-mastery-program/
💻 Ready to go deeper? If this episode hit home, The Self-Loved ADHD Woman Way: How to Stop Playing Small is your next step. This guided journal book + self-coaching experience, rich with ritual for self-love, helps you uncover the internal blocks that keep you stuck, so you can reclaim your energy, your voice, and your vision—with compassion. 👉 Learn more or join the pre-sale: https://jenbarnes.org/stop-playing-small/
Join my ADHD Professional Women’s email club here: https://jenbarnes.kit.com/email-club
Learn more about how we can work together: www.jenbarnes.org
Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| ADHD and Cognitive Distortions | 11 Jun 2025 | 00:27:50 | |
🎙 Episode 103: ADHD and Cognitive Distortions – What They Are and What to Do Instead
Do you ever spiral over something small—like a dead bug on the floor—and suddenly you’re convinced your whole life is unraveling? That’s not just anxiety. That’s a cognitive distortion—and ADHD brains are especially prone to them. In this episode, Jen Barnes, ADHD Success Coach and host of The Self-Loved ADHD Woman’s Way, shares the 7 most common cognitive distortions that ADHD women struggle with, why they happen, and what you can do to catch them before they take over your day. You’ll learn:
Whether you’re an ADHD woman entrepreneur or professional, this episode will help you understand your thought patterns more clearly, stop the spiral, and get back to what truly matters.
🔑 Mentioned Cognitive Distortions:
✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support! 💛 💻 Ready to go deeper? Check out ASCEND: The ADHD Women’s Mastery Program — Jen’s high-touch coaching experience designed specifically for ADHD women professionals. With weekly calls, body doubling, and 1:1 coaching with Jen, ASCEND helps you shift your patterns, support your nervous system, and move forward with clarity and confidence. Check it out here: https://jenbarnes.org/the-adhd-women-entrepreneurs-mastery-program/
Join my ADHD Professional Women’s email club here: https://jenbarnes.kit.com/email-club Learn more about how we can work together: www.jenbarnes.org
Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.
If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency. | |||
| ADHD Self-Doubt: How to Stop Chasing External Answers and Do What Works | 04 Jun 2025 | 00:29:53 | |
🎧 ADHD Self-Doubt – How to Stop Chasing External Answers and Do What Works If you're an ADHD woman who's ever thought, "Maybe I just need one more course, one more expert, one more answer to finally figure it all out," you're not alone—and this episode is for you. In this raw, eye-opening conversation, Jen shares her personal journey through self-doubt, perfectionism, and a $55,000 wake-up call that exposed just how much she had been outsourcing her power. From over-functioning to over-spending in search of external solutions, she breaks down how even high-achieving ADHD women can fall into the trap of thinking someone else must know better.
You’ll learn:
Whether you're navigating business, career, or personal growth with ADHD, this episode will help you pause, reflect, and remember that you already have wisdom inside you—you just haven’t been taught how to listen to it yet. Timestamps: 0:00 – Introduction: The exhausting cycle of seeking answers 3:20 – A personal story of self-doubt and high achievement 7:45 – $55,000 later: what didn’t work and why 14:10 – Why ADHD women are taught to distrust themselves 18:05 – The emotional cost of masking and fitting in 24:30 – Naming your self-doubt and validating your experience 29:55 – Two tools to reconnect with inner wisdom 33:20 – How silence and stream-of-consciousness writing unlock clarity 38:00 – Wrapping up and an invitation to deepen your work
Mentioned in this episode: → ASCEND: The ADHD Women’s Mastery Program – A powerful program for ADHD women who are ready to stop coping and start leading with clarity, confidence, and sustainable strategies. Includes 1:1 coaching, small group support, and grounded growth frameworks.
Learn more here and enroll: https://jenbarnes.org/the-adhd-women-entrepreneurs-mastery-program/
If you enjoyed this episode: 🌱 Follow the podcast 💬 Share it with a friend who over-functions and second-guesses 📝 Leave a review so more ADHD women can find this message 📥 Ready to stop spinning your wheels? Work with Jen inside ASCEND
Join my ADHD Professional Women’s email club here: https://jenbarnes.kit.com/email-club
Connect with me on social media! Youtube: @Jenbarnes LinkedIn: https://www.linkedin.com/in/jenbarneslicsw/ Learn more about how we can work together: www.jenbarnes.org
DISCLAIMER: This podcast is for informational purposes only and should not be considered legal health or medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency please contact emergency services in your area. If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.
Tags for SEO: ADHD self-doubt, ADHD women, ADHD and overfunctioning, ADHD masking, ADHD emotional regulation, self-trust with ADHD, how to stop outsourcing decisions, reconnect with intuition ADHD, ADHD coaching | |||