Girls That ADHD

In this season finale of Girls That ADHD, ADHD therapists Sayaka & Anushka explore why ADHDers struggle to celebrate themselves — and how to start. From redefining what counts as a “win” to creating dopamine-friendly rituals, we share practical ways to acknowledge your progress and end the shame spiral.To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

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In this episode of Girls That ADHD, ADHD therapists Sayaka & Anushka explore why self-compassion is so hard for ADHDers — and how to shift from shame to support. We talk about unlearning negative self-beliefs, reframing inner criticism, giving yourself permission to rest, and building confidence through small wins and ADHD-friendly strategies.

To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

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In this episode of Girls That ADHD, ADHD therapists Sayaka & Anushka unpack internalised ableism — what it is, where it comes from, and how it shows up in ADHDers as burnout, perfectionism, masking, and self-blame. Learn how to recognise it, shift your self-talk, and start managing ADHD from a place of compassion, not shame.

To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

For more Girls That ADHD:

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If your brain LOVES to spiral into worst-case scenarios and overthinking… we see you. In this episode, we explore what thought spirals look like with ADHD, why they happen, how they can derail your focus, mood, and motivation and provide practical tools and strategies you can use to get out of them.

To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠⁠⁠!

For more Girls That ADHD:

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In this episode, we go deeper into understanding emotional regulation with ADHD. If you ever feel like you’re too much, numb, spiraling, or overstimulated — this one’s for you. We explore how to track your dysregulation patterns and bring yourself back to regulation and include ADHD-friendly regulation strategies that are gentle, realistic, and flexible.

This episode builds on our Emotional Regulation episode from Season 1, so go back and listen if you haven’t yet!

To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠⁠!

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ADHD masking: it helps you fit in — but at what cost? In this episode, Sayaka and Anushka unpack the concept of masking with ADHD: what it is, why we do it, and how it slowly chips away at your identity, energy, and self-worth — especially for women and marginalised folks.

Unmasking is scary — but it’s also the first step toward authenticity, self-acceptance, and less burnout.

To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠!

For more Girls That ADHD:

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Sayaka and Anushka get real about dating with ADHD — the thrill, the burnout, and the confusion in between. From online dating dopamine loops to limerence, rejection sensitivity, masking, and the constant “am I being too much?” spiral, we dive deep into what makes modern dating so intense (and exhausting) for ADHDers.

This is just the beginning — dating with ADHD is a whole journey. Let us know your questions or stories for future episodes.

To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠!

For more Girls That ADHD:

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In this episode of Girls That ADHD, Sayaka and Anushka dive deep into the internal experience of ADHD boredom — the under-stimulation, the thought spirals, the restless body, the urge to do everything and nothing at once. We then explore ADHD-friendly strategies like pairing tasks, bilateral stimulation, and other boredom-busting tools for you to use.

If you’ve ever spiraled in a moment of stillness or felt physically uncomfortable with “nothing to do,” this episode is your validation and your toolkit.

To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠!

For more Girls That ADHD:

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Routines are essential and often feel impossible for ADHDers. In this episode of Girls That ADHD, ADHD therapists and business owners Sayaka and Anushka get real about what actually works (and what doesn’t) when it comes to building flexible, sustainable routines that support your wellbeing and goals without burning out.

We cover: Throwing out neurotypical routine advice, Time-blocking by energy, not perfection, Building routines for good days, medium days, and hard days, Planning for procrastination and rest, Using “done” lists, not just to-do lists, Creating visual tools that support ADHD working memory, Prioritizing daily functioning + executive function, Making routines work for your brain, not against itIf you’ve ever felt like you need structure but hate being boxed in, this one’s for you. 💛

To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠website⁠⁠⁠⁠!

For more Girls That ADHD:

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#ADHDroutines #GirlsThatADHD #NeurodivergentSupport #FlexibleRoutines #ADHDProductivity #ADHDwellbeing

Setting goals with ADHD doesn’t have to mean burnout. In this episode, Sayaka and Anushka — two ADHD therapists + business owners — share how they set goals that actually work for their brains.

We talk:

• How to figure out how many goals you can manage

• Priorities vs “nice to haves”

• Breaking down goals by year/month/week/day

• Using lists, visuals, or bingo cards to track

• Being “inconsistently consistent”

• Reviewing + replanning goals quarterly

  
  

Tune in for real, neurodivergent-friendly strategies that ditch the shame + work with your energy, not against it. 💡

To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠website⁠⁠⁠!

For more Girls That ADHD:

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#GirlsThatADHD #ADHDGoals #NeurodivergentTips #ADHDGoalSetting #ProductivityWithADHD #ADHDPodcast #ADHDroutines