ADHD Untangled

ADHD and yoga my two favourite subjects. And this week, I get to speak to one of my yoga heroes: Dianne Bondy social justice activist, author, accessible yoga teacher and founder of the Yoga For All movement.

Dianne is revolutionising yoga by making it genuinely inclusive and welcoming everyone, regardless of size, shape, background, or ability.

As a yoga teacher with ADHD, she shares how her practice helps manage ADHD symptoms, regulate her nervous system, and create moments of stillness in a fast-moving brain.

 In this episode, we explore: 

🧡 Yoga as a powerful tool for ADHD focus and emotional regulation 

🧡 Leading and teaching with a neurodivergent brain 

🧡 Designing inclusive wellness spaces where every body and mind belongs

This conversation couldn’t be more aligned with my own mission. It’s exactly why I created the ADHD Yoga Foundation Training to support teachers in breaking barriers and building spaces where ADHD and neurodivergent students feel seen, safe, and included.

Dianne’s story is a reminder that ADHD brains deserve tools that honour how we experience the world and yoga can be one of the most transformative of those tools.

Follow Dianne:

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

Let's get untangled and show the world what we're made of! 🧡

ADHD COACHING

Have you ever felt the need to change who you are in order to fit in?

me too!

And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself

Party girl, house wife, rebel, addict, yogi…. To name a few

Hoping that eventually, something would work and something would fix me and make me normal…

None of it ever did.

But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching.

Find out more about my coaching & training programmes below!

1-1 Coaching with Rosie

ADHD Certified Trainings
https://academy1.untangledco.com/home-page

The ADHD Movement Group Coaching

@adhd_untangled
untangledco.com

From soldier to adventurer, TV personality to Army Cadet ambassador, Jordan Wylie MBE has spent his life turning pain into purpose. In this episode, we dive into the ADHD traits that have fuelled his relentless drive – and the moments they’ve almost broken him.

What we untangle:

• How ADHD shows up in relationships and the patterns Jordan had to face
  
  
• Work addiction, ambition, and the “can’t stop, won’t stop” brain
  
  
• Unmasking, finding empathy, and learning to value peace over constant chasing
  
  
• Why failure isn’t something to fear but the fuel for growth
  
  
• The education system, the dangers of social media validation, and the reality for ADHD teens
  
  
• Why the outdoors has become his therapy and his take on “green” and “blue” therapy
  
  
• The fire round: the mask he’s ditched, when he feels most like himself, and whether he’d choose life with or without ADHD

If you’ve ever felt like you had to keep proving yourself, or you’re still figuring out how to slow down without losing who you are, this one is for you.

Donate to Jordan's amazing work here https://armycadets.enthuse.com/cf/antarctic-odyssey

https://www.jordanwylie.org/

https://www.instagram.com/mrjordanwylie/?hl=en

Let's get untangled and show the world what we're made of 🧡🧡

ADHD COACHING

Have you ever felt the need to change who you are in order to fit in?

me too!

And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself

Party girl, house wife, rebel, addict, yogi…. To name a few

Hoping that eventually, something would work and something would fix me and make me normal…

None of it ever did.

But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching.

Find out more about my coaching & training programmes below!

1-1 Coaching with Rosie

ADHD Certified Trainings
https://academy1.untangledco.com/home-page

The ADHD Movement Group Coaching

@adhd_untangled
untangledco.com

Left school with one GCSE.
Felt stupid for most of his life.
Nearly ended up in jail.
Now he’s a Royal Marine Commando, psychologist, author and doing a PhD on decision-making and belief systems.

This episode with Gareth Timmins isn’t about ticking boxes or fitting in.
It’s about what happens when you stop proving your worth to the world — and start building a life that actually fits you.

We Untangle...

• ADHD without a diagnosis and what it felt like.
• School, shame, and feeling like you were already failing before you even began
• Masculinity, masking, and the pressure to be “the strong one”
• The dark side of discipline — and what real self-trust looks like.
• Rejection, RSD, and why feeling undervalued can flip your whole life.
• Life after sport — chasing highs, losing identity, and starting again.

Why breaking down doesn’t mean you’re broken.

If you’ve ever walked away from something and called it failure  this one’s for you. 

“I’m not fragile. I’m not a failure. I just needed the right conditions to grow.”

Follow Gareth!
Website: https://www.gareth-timmins.com/
Instagram: https://www.instagram.com/garethtimminsauthor/

Let’s get untangled and show the world what we’re made of.

ADHD COACHING

Have you ever felt the need to change who you are in order to fit in?

me too!

And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself

Party girl, house wife, rebel, addict, yogi…. To name a few

Hoping that eventually, something would work and something would fix me and make me normal…

None of it ever did.

But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching.

Find out more about my coaching & training programmes below!

1-1 Coaching with Rosie

ADHD Certified Trainings
https://academy1.untangledco.com/home-page

The ADHD Movement Group Coaching

@adhd_untangled
untangledco.com

What if the very thing you thought would end you became the reason you’re still here?

This episode reminded me of the original why behind this podcast.

ADHD Untangled was created to give hope. To empower. To prove that the very struggle that once made us feel broken can become our greatest strength. To reach the ones who are still in the middle of it — in the thick of addiction, shame, self-destruction — and remind them that it’s not too late. You are not too far gone.

In this powerful conversation, I sit down with writer, activist and adventurer Kit Birks just days before she sets off to walk the entire length of Europe solo. Her mission? To raise awareness around suicide, ADHD and the stories we’re told to keep silent about.

Kit shares her raw and honest story — from battling depression, eating disorders and addiction, to getting diagnosed with ADHD in recovery and finally realising she wasn’t broken, just misunderstood.

We explore the link between dopamine and destruction, how masking and emotional pain lead us into addiction, and how movement, nature and meaning can help us come back home to ourselves.

This one is deep, real and needed.

🧠 In this episode we cover:

• ADHD, addiction and the missing dopamine piece
  
  
• How emotional dysregulation, masking and shame fuel destructive behaviours
  
  
• The life-changing power of diagnosis and self-compassion
  
  
• The recovery process: messy, honest and ongoing
  
  
• Using movement and nature to reconnect with yourself
  
  
• Kit’s year-long solo walk across Europe for suicide prevention
  
  
• The stories we carry and why we need to tell them

🎧 Listen if:

• You’ve ever felt broken or like you didn’t belong
  
  
• You’re navigating addiction, recovery or mental health struggles
  
  
• You want to understand the real link between ADHD and self-destruction
  
  
• You’re ready to hear a story of hope that doesn’t skip the hard parts

🧡 Support Kit:

• Follow @kitbirks on:

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

TikTok: https://www.tiktok.com/@kitbirks

YouTube: https://www.youtube.com/@kitbirks

• Share your story or donate at www.kitbirks.com
  
  
• Pre-order her poetry book Burnt Toast

ADHD COACHING

Have you ever felt the need to change who you are in order to fit in?

me too!

And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself

Party girl, house wife, rebel, addict, yogi…. To name a few

Hoping that eventually, something would work and something would fix me and make me normal…

None of it ever did.

But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching.

Find out more about my coaching & training programmes below!

1-1 Coaching with Rosie

ADHD Certified Trainings
https://academy1.untangledco.com/home-page

The ADHD Movement Group Coaching

@adhd_untangled
untangledco.com

🎧 ADHD in sport | performance anxiety | RED-S | perfectionism | coaching ADHD athletes

What happens when you’re great at something… but still don’t believe you are?

This week on ADHD Untangled, I’m joined by the brilliant Dr. Josephine Perry — sports psychologist, author of ADHD and Sport: Strategies for Success, and someone who knows how to bring the science to life without making it dry or clinical.

In this real, down-to-earth chat, we untangle:

• Why ADHD is so common in elite sport (and how many coaches still miss it)
• The link between ADHD, perfectionism, and performance anxiety
• What happens when our strengths (like hyperfocus and risk-taking) start to work against us
• RED-S, eating disorders, and how ADHD brains can get trapped in overtraining and under-fuelling
• Why punishment in sport (like taking away playtime or shouting at latecomers) doesn’t work for ADHDers
• And how movement should never be the thing we’re punished withholding — it’s the very thing that helps us regulate and thrive.

We also get personal about our own experiences — from overexercising and obsessive routines to the relief that came from understanding our brains and finally choosing meaningful work.

Whether you’re a coach, athlete, parent or just someone trying to figure out how ADHD fits into your world — this one’s full of real talk, relatable stories, and practical ways to start doing things differently.

🎯 Coaches — if you want to support your ADHD athletes without burning them out... listen to this.
 💥 Athletes — if you’re tired of being told to just “try harder” or “stop fidgeting”... this is for you.
 🧠 ADHDers — if you’ve ever felt like you’re playing life in hard mode... welcome home.

Come as you are. And let’s get untangled.

Follow Josephine! https://www.instagram.com/josephineperry76

🎧 Let’s get untangled

ADHD COACHING

Have you ever felt the need to change who you are in order to fit in?

me too!

And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself

Party girl, house wife, rebel, addict, yogi…. To name a few

Hoping that eventually, something would work and something would fix me and make me normal…

None of it ever did.

But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching.

Find out more about my coaching & training programmes below!

1-1 Coaching with Rosie

ADHD Certified Trainings
https://academy1.untangledco.com/home-page

The ADHD Movement Group Coaching

@adhd_untangled
untangledco.com

Ever felt like you’ve spent your whole life pretending to be someone you’re not… without even realising it?

This one’s for you.

In today’s episode, we’re diving deep into the masks we wear – the people-pleaser, the overachiever, the chameleon, the ‘good girl’ or ‘good boy’ – all those roles we slip into without meaning to, just to feel safe, accepted, or "normal."

But unmasking? That’s a whole other story.

Together with Dr. Miguel (our go-to neuroscience and nervous system expert), we get real about the cost of masking, why unmasking isn’t a one-size-fits-all thing, and why it can feel so bloody exhausting trying to “just be yourself” when your nervous system doesn’t feel safe.

We explore:

• The science behind masking, stress, and burnout
• Why unmasking is less about big reveals and more about small, honest steps
• The messiness of identity (and why it's OK to be in-between)
• ADHD, intuition, and how your body always knows when you're faking it
• And the wild parallels between coming out as neurodivergent and coming out as queer

PLUS: a hilarious (and painfully relatable) game of ‘Guess That Mask’ involving marathon medals, thank-you cards, and a very mysterious peach 🍑

Whether you're just starting to unmask or you're deep in it, this episode is your reminder: there’s no perfect way to be real. You don’t owe anyone a performance – just your presence.

Take an imperfect breath, let the dog off the leash, and come as you are.

And untangle ADHD with us

ADHD COACHING

Have you ever felt the need to change who you are in order to fit in?

me too!

And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself

Party girl, house wife, rebel, addict, yogi…. To name a few

Hoping that eventually, something would work and something would fix me and make me normal…

None of it ever did.

But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching.

Find out more about my coaching & training programmes below!

1-1 Coaching with Rosie

ADHD Certified Trainings
https://academy1.untangledco.com/home-page

The ADHD Movement Group Coaching

@adhd_untangled
untangledco.com

How many times have you been told to “calm down and take a breath” in the middle of an RSD meltdown?

If only it were that simple… or could it be?

This episode isn’t about some shiny new trend — it’s about breath. The one thing you carry with you every second of the day — and might just be the most powerful tool you’re not using.

I’m joined by Jamie Clements, breathwork coach, founder of The Breath Space, and quite honestly, one of the most authentic voices in the wellness world right now. What I love most about Jamie is that he’s not here to sell you perfection. He’s lived the struggle — from panic attacks and burnout to building a life (and business) rooted in purpose, self-connection and real, grounded service.

Together, we untangle:
 🌀 Breathwork & ADHD — how simple practices can help with focus, burnout, anxiety, RSD, and that scattered, can’t-stop-won’t-stop feeling
 📱 Phone addiction, dopamine, and why society is wired against our nervous systems
🧠 What it really means to live authentically — and how breath helps us come back to who we are
⚠️ Why wellness sometimes misses the mark — and how to do it your way, not the filtered version

If you’re struggling to show up as yourself, if your nervous system is in overdrive, or if meditation just isn’t your thing… then this one’s for you.

Just take an imperfect breath.
The kind that’s real, human, and enough.

🎧 Tune in. Breathe with us. And let’s get untangled 🧡

ADHD COACHING

Have you ever felt the need to change who you are in order to fit in?

me too!

And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself

Party girl, house wife, rebel, addict, yogi…. To name a few

Hoping that eventually, something would work and something would fix me and make me normal…

None of it ever did.

But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching.

Find out more about my coaching & training programmes below!

1-1 Coaching with Rosie

ADHD Certified Trainings
https://academy1.untangledco.com/home-page

The ADHD Movement Group Coaching

@adhd_untangled
untangledco.com

Struggling with ADHD and relationships? Looking for practical tips to manage the daily chaos?

Join us as we welcome back the incredible Shareefa J, a model, presenter and ADHD advocate for the last decade! She is passionate about being her authentic self and promoting mental health & wellbeing through causes such as Campaign Against Living Miserably (CALM) - We explore her personal journey navigating ADHD, relationships and effective coping strategies.

We delve into:

✨ ADHD & Relationships: Navigating dating, communication, and finding support amidst sensory issues and RSD.

🤯 Practical ADHD Hacks: Utilizing timers, reminders, and tech for time blindness and daily tasks.

🧠 Medication Realities: Shareefa J's personal experience, impact on emotions, and managing availability.

🔐 Self-Coaching & Awareness: Techniques to manage RSD, emotional regulation, and understanding personal traits.

❓ Debunking ADHD Myths: Addressing misconceptions and highlighting ADHD as a recognized disability requiring support.

Get ready for an honest and empowering conversation that celebrates authenticity and resilience! 🚀

🎧 Listen now!

Shareefa J on Instagram: https://www.instagram.com/shareefa_j

Let’s get untangled and show the world what we’re made of!

ADHD COACHING

Have you ever felt the need to change who you are in order to fit in?

me too!

And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself

Party girl, house wife, rebel, addict, yogi…. To name a few

Hoping that eventually, something would work and something would fix me and make me normal…

None of it ever did.

But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching.

Find out more about my coaching & training programmes below!

1-1 Coaching with Rosie

ADHD Certified Trainings
https://academy1.untangledco.com/home-page

The ADHD Movement Group Coaching

@adhd_untangled
untangledco.com

Game over. Done. Can’t feel awake even after a full night’s sleep?

If that sounds familiar, you’re not alone.

In this episode, I’m joined by the brilliant Dr. Miguel Mateas (yes, even on holiday) to untangle what ADHD burnout really looks like. Not the kind of burnout that goes away after a weekend lie-in -  the deep kind that hits after weeks, months, maybe even years of pushing through when your brain’s been screaming for a break.

We talk masking, people-pleasing, emotional exhaustion and why so many of us keep missing the signs until it’s too late.

Here’s what we cover:

 🧠 What ADHD Burnout Feels Like – That mental shutdown, task paralysis, and emotional numbness that hits when your system says enough.
🔬 What’s Actually Happening in the Brain – Miguel breaks down the science behind it. Low dopamine, nervous system stuck on high alert, and the cost of acting ‘normal’.
❤️ Real Recovery – Why “just rest” doesn’t cut it and how unmasking is part of the healing process.
🌱 Bouncing Forward – Not back to the person who pushed too hard, but into something more sustainable and true to you.
🧘‍♀️ Simple Tools That Help – No pressure, no perfection. Just small ways to regulate your system and find your way back to calm.

This one’s for anyone who’s burned out from trying to keep up — and blamed themselves for slowing down.

🎧 Listen now

 Let’s get untangled and show the world what we’re made of 🧡🖤

ADHD COACHING

Have you ever felt the need to change who you are in order to fit in?

me too!

And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself

Party girl, house wife, rebel, addict, yogi…. To name a few

Hoping that eventually, something would work and something would fix me and make me normal…

None of it ever did.

But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching.

Find out more about my coaching & training programmes below!

1-1 Coaching with Rosie

ADHD Certified Trainings
https://academy1.untangledco.com/home-page

The ADHD Movement Group Coaching

@adhd_untangled
untangledco.com

What really happens when ADHD meets the adrenaline of professional sports? 🏇

Today, we’re joined by the incredible Lilly Pinchin, professional jockey and star of the documentary “Racing Minds” 🧡 Lilly openly shares her experience of navigating childhood and a demanding career with ADHD…

We get a firsthand look into Lilly’s unique story, exploring how ADHD has shaped her life and fueled her determination. We break down stereotypes and highlight the strengths that come with neurodiversity.

Lilly shares her struggles with organisation and impulsivity, as well as her strategies for managing her energy, finding balance and staying focused on her dreams. She emphasizes the importance of self-compassion, finding a supportive community and embracing what makes you different.

We explore:

• Lilly's Experience: Navigating life and a demanding career as a professional jockey.
• ADHD & Professional Sports: The unique challenges of pursuing a high-intensity career with ADHD.
• The Power of Passion: How finding a deep love for horses has been a driving force in Lilly's life and career.
• Emotional Strength & Vulnerability: Lilly's perspective on emotional extremes and the strength it takes to be vulnerable.
• The Making of “Racing Minds”: What inspired Lilly to share her story and the impact it has had.
• Advice for Young People & Parents: Encouragement for finding your passion and supporting neurodivergent individuals.

Lilly Pinchin’'s story is a powerful reminder that thriving with ADHD is possible, especially when you find your passion and embrace what makes you different.

🎧 Listen now!

Follow Lilly: https://www.instagram.com/pinch1234

Find Lilly’s documentary “Racing Minds” on Amazon Prime!

Let’s get untangled and show the world what we’re made of 🧡🖤

ADHD COACHING

Have you ever felt the need to change who you are in order to fit in?

me too!

And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself

Party girl, house wife, rebel, addict, yogi…. To name a few

Hoping that eventually, something would work and something would fix me and make me normal…

None of it ever did.

But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching.

Find out more about my coaching & training programmes below!

1-1 Coaching with Rosie

ADHD Certified Trainings
https://academy1.untangledco.com/home-page

The ADHD Movement Group Coaching

@adhd_untangled
untangledco.com