It’s March which means many of us may or may not have forgotten the goals we set for ourselves at the start of the year. No judgement here, we totally get the spike of motivation in January that seems to lose us when life comes back in full force. BUT, the good news is, there is no rule against re-finding your goals and working towards them at any point of the year!

In this week’s episode, Anushka and Sayaka discuss:

00:00 Intro

02:30 Are we all freaking out right now??

03:46 Anushka and Sayaka’s goal setting practices

07:16 You need to have some side quests

09:20 Anushka’s 2025 goals

10:25 Find yourself a friend who…

11:30 Start from a place of love

13:00 Speak your goals into existence

14:14 Breaking your year into quarterly themes

16:40 How to break or pick up a habit as an ADHDer

18:25 Understand your dopamine cycle

19:40 You have free will

21:35 Recognise your barriers

23:37 Have I achieved everything?

25:14 A gentle reminder

27:04 Outro

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We cannot BELIEVE that we are officially at the end of season 3 for Girls That ADHD! What a season it has been!

We are so incredibly grateful to our returning AND new listeners for joining us this season as we sat down with some friends and chatted about all things ADHD and life. We are so looking forward to seeing you again for season 4 super soon!!

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Work with us!

Umeed Psychology Coaching and Counselling - https://www.umeedpsychology.com.au/neurodiversity-psychoeducational-assessments-1

Umeed culturally-responsive ADHD assessment (PD): https://www.umeedpsychology.com.au/culturally-responsive-adhd-assessment 

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Find us on:

Instagram - https://www.instagram.com/girlsthatadhd/?hl=en

TikTok - https://www.tiktok.com/@girlsthatadhd

And wherever you find your podcasts!

#goalsetting #newyearresolution #adhd #neurodivergence #podcast #girlsthatadhd

This week, your two favourite ADHD therapists are sitting down to answer the question on many minds: Why does everyone have ADHD these days?

Look, we get it! There has absolutely been an increase in ADHD diagnoses in the past few years. But, contrary to popular belief, it has nothing to do with being trendy and everything to do with increased awareness and education.

Exploring the complexities of ADHD awareness, the role of social media, pop culture, and stigma, Anushka and Sayaka discuss the growing rate of diagnoses and what this ACTUALLY means. Spoiler alert: no, not everyone has “a little ADHD” in them. 

With better (and more accessible) language, education, reduced stigma surrounding mental health, and more research, we’ve taken big steps towards a more neuro-divergent friendly dialogue.

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Timestamps

00:00 intro

01:02 Doesn’t everyone have a bit of ADHD??

02:40 Social media’s influence on ADHD awareness

04:24 COVID19: The Diagnostic Earthquake

07:30 The cultural shift in mental health dialogue

10:30 The history of ADHD stigma

11:50 The human experience vs ADHD diagnosis

16:10 Why we need to stop saying “everyone has ADHD”

19:37 The under-represented population in diagnosis

24:39 How do we talk about ADHD responsibly?

27:20 Anushka’s (lovely) hairdresser - validating people’s experience

28:50 Wrap up

30:21 Outro

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Work with us!

Umeed Psychology Coaching and Counselling - https://www.umeedpsychology.com.au/neurodiversity-psychoeducational-assessments-1

Umeed culturally-responsive ADHD assessment (PD): https://www.umeedpsychology.com.au/culturally-responsive-adhd-assessment 

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Find us on:

Instagram - https://www.instagram.com/girlsthatadhd/?hl=en

TikTok - https://www.tiktok.com/@girlsthatadhd

And wherever you find your podcasts!

#neurodivergence #mentalhealth #psychology #podcast #girlsthatadhd

This is a BIG question we hear VERY often as culturally-aware therapists. So, if you’ve been trying to answer this alone, this episode was made for you.

It’s not unusual to see similarities between your culture and the ADHD traits often identified. Talking over one another, big expressions of emotion, multitasking, flexible perceptions of time - these can fit in either or. To help you clear any confusions, we made this episode for you.

Tune in to hear all about:

• How culture and ADHD shape and explain your traits (respectively)

• The significance of a collectivist culture in influencing your upbringing

• How stigmas can prevent individuals from marginalised communities to seek support

• The misunderstanding of ADHD traits in ethnic cultures

As a gentle reminder, ADHD traits show up differently in each person. If you’re curious or want to discuss the (eerily similar) overlaps between your culture and the way your brain works, please reach out for professional help. Our details are down below ✨

Timestamps

00:00 Intro

01:44 Asian households can be CHAOTIC

02:45 Culture vs ADHD

03:50 Collectivist cultures: the normalisation of chaos

05:24 Forcing girls to “toughen up”

07:20 Migration: survival comes first

10:25 Misunderstanding ADHD traits

12:05 Difficulty is moralised

14:30 Episode wrap up

15:30 Culturally-responsive practice

16:42 Outro

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For culturally-sensitive therapy, find us here.

For practitioners, Umeed culturally-responsive ADHD assessment (PD): https://www.umeedpsychology.com.au/culturally-responsive-adhd-assessment 

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Find us on:

Instagram - https://www.instagram.com/girlsthatadhd/?hl=en

TikTok - https://www.tiktok.com/@girlsthatadhd

And wherever you find your podcasts!

Sharing your ADHD diagnosis can feel risky, dangerous, and can even lead to disappointment sometimes. BUT, preparing yourself for the worst possible outcome isn’t preparation, it’s anxiety.

So, how can we ACTUALLY prepare to share this information?

In this episode, we talk about how to decide who to tell, when to tell them, and why you might want to share your ADHD diagnosis in the first place. We also unpack the emotional side of disclosure, the fear of being misunderstood, the impact of past labels, and the importance of emotional safety.

If you're wondering:

• Why telling people about your ADHD can feel so vulnerable

• How to decide if you want to disclose at all

• Questions to ask yourself before telling someone

• Who to tell first (and why it matters)

• How to prepare for different reactions

• What to do if someone minimises or misunderstands your diagnosis

• Simple, realistic scripts for work, dating, family, and friends

  
  

This conversation is all about choice, compassion, and alignment - not pressure.

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00:00 Intro

02:04 I NEED to tell someone

03:04 Our experience telling family

05:00 Your response MATTERS

06:15 Figuring out your WHY

08:15 Preparing for their reaction

09:25 The vulnerability of sharing your diagnosis

10:40 Scripts for sharing your diagnosis

16:06 Maintaining a relationship with people who are not supportive

17:00 Don’t skip!! - A gentle reminder

18:00 Outro

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Find us on:

Instagram

TikTok

And wherever you find your podcasts!

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Like, follow, share and stay a while! xx

From shame and sensory overload to impulsivity, emotional disconnection, and difficulty communicating needs, the effects of ADHD on sexuality and desire are CHAOTIC to say the least.

We invited Natasha Lama, a registered psychotherapist and neurodivergent sex therapist to discuss ALL that comes with ADHD and sex. If you struggle with:

• Un(masking) in your relationships

• Communicating your needs

Work with us!

Umeed Psychology Coaching and Counselling

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Work with Natasha here.

Find her Instagram here.

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Find us on:

Instagram

TikTok

This week, we are revisiting old-school Girls That ADHD! No guest speakers, just two ADHD therapists with ADHD, sharing lived experience and our expertise on all things ADHD relationships! 

Whether you are:

• An ADHDer dating a non-ADHDer

• An ADHDer dating an ADHDer

• A non-ADHDer dating an ADHDer

• OR a single ADHDer navigating the dating world right now,

…this episode is for you.

In this episode, we discuss:

• Navigating ADHD traits in a relationship

• The significance of working TOGETHER and not AGAINST each other

• The shield of intent

• Significance of ADHD education (whether you have it or are dating someone with it)

• The (sometimes) invisible toll it can take on the non-ADHDer partner

  + practical tools to implement in your relationship!

Make sure to like, comment, subscribe, share this episode with your partner and loved ones!

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Recommended books:

The Year I Met My Brain

This is ADHD

Dirty Laundry

Fair Play

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Work with us!

Umeed Psychology Coaching and Counselling

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Find us on:

Instagram - https://www.instagram.com/girlsthatadhd/?hl=en

TikTok - https://www.tiktok.com/@girlsthatadhd

And wherever you find your podcasts!

DISCLAIMER: This episode is filled with mini tangents and conversational pivots. If you’re looking for a scripted podcast, this isn’t for you. If you’re looking for candid, funny conversations between three therapists who just get it, then welcome! Grab a snack, a drink, and unwind with us.

This week, we are joined by Mish Kumar-Jonson, a South Indian, non-binary, queer, neurodivergent, and disabled Accredited Mental Health Social Worker based on unceded Kulin Nation lands. 

As a therapist, researcher, and EMDR consultant, Mish integrates anti-colonial and healing-centred approaches to trauma work, especially with people of the global majority to create spaces where folks can connect, heal, and embody their favourite selves. 

Together, we discuss the intersection between neurodivergence and queerness and the struggles both identities face when navigating the world. We explore:

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🔔 Don’t forget to subscribe for weekly episodes on ADHD, mental health, and real-life tools for neurodivergent minds.

👉 Follow us on Instagram and TikTok: @girlsthatadhd

Impulsive spending, financial avoidance, accidental missed bills - these are just some of the hidden costs of ADHD. Money and ADHD can be a messy mix. Add in the cultural rejections of having open conversations about money and there you have a successful case of shame-filled, fearful adults who are lost in the capitalist society they live in. 

On a mission to normalise finance talks, we invited resident brown boy in Fintech, CEO and Founder of Inaam, Arjun Agarwal, to have honest, open conversations about ADHD and money. Arj is a TEDx speaker, globally recognised entrepreneur, former Portfolio Manager at KPMG High Growth Ventures, and social impact advocate working to bridge the gap between capital, young people, and entrepreneurship. 

Together, we explore:

• Why ADHD brains often struggle with money (and why it’s not a personal failure)

• How shame and avoidance keep ADHDers stuck in financial cycles

• Common ADHD money patterns

• Why traditional budgeting advice often doesn’t work for neurodivergent people

• What shame-free, values-aligned finance can look like for adults with ADHD
  

This episode is for anyone who’s ever felt overwhelmed, embarrassed, or stuck when it comes to money. Let’s move forward together.
🎧 Listen now and let us know what resonated in the comments.

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neurodivergent minds.

👉 Follow us on Instagram and TikTok: @girlsthatadhd

🎁 Check out all our episodes: https://www.girlsthatadhd.com/

🎧 Listen on Spotify, Apple Podcasts & YouTube

#finance #podcast #lifestyle #neurodivergence #girlsthatadhd

In this week’s episode, we explore how unrecognised or unmanaged ADHD in adulthood often leads to trauma, and how parts work offers a compassionate, practical way to make sense of inner conflict and self-blame.

With the incredible Caroline Burrows, an accredited Mental Health Social Worker, psychotherapist, and EMDR trainer and consultant, we had so many insightful conversations about:

• The struggles of being a late-diagnosed ADHDer

• The overlap between ADHD and trauma

• The parts of us we build when our ADHD goes undiagnosed

• Embracing our authentic selves with compassion and curiosity

With our collective lived experience and expertise, this episode was filled with so many healing conversations. For our late-diagnosed ADHDers - you’re going to love this one.

To follow Caroline and her amazing work:

• Find her on Instagram: @Carolineburrows.emdr   

• Her website: https://www.carolineburrows.com.au/

🔔 Don’t forget to subscribe for weekly episodes on ADHD, mental health, and real-life tools for neurodivergent minds.

👉 Follow us on Instagram and TikTok: @girlsthatadhd

🎁 Check out all our episodes: https://www.girlsthatadhd.com/

🎧 Listen on Spotify, Apple Podcasts & YouTube

We’re baaaack!! If you’re new here, we are Anushka and Sayaka, your two ADHD therapists with ADHD, here to help you navigate the beautiful, chaotic life as an ADHDer. If you’re a returning listener, we are so happy to have you back here.

In our first episode of season 3, we sat down with Dr Royan Kamyar, a physician-entrepreneur and the Founder & CEO of Owaves, a digital health company on a mission to revolutionize time for health and well-being. Under his leadership, Owaves has helped over one million people across 150+ countries build healthier routines. The app has been featured by Reuters, Forbes, The Washington Post, and Fox News.

Royan also served as Principal Investigator for the NIH Precision Medicine Initiative, the largest research program in U.S. history, leading digital innovation for nearly one million participants. Owaves collaborates with UC San Diego’s Center for Circadian Biology, Scripps Research and the American College of Lifestyle Medicine to advance the science of daily rhythms and precision health.

In this episode, we cover:

• Time blindness vs time agnosia

• An ADHDer’s experience of time agnosia

• The importance of visual time planners

• How to work with your chronotype to optimise your 24 hours, energy, and lifestyle

As a friendly reminder, the process of finding what works for you is multifaceted and not always straightforward. Give yourself permission and grace to find your way.

Try the Owaves quiz!

Follow Owaves on Instagram and TikTok.