Ever yelled at your kids, slammed a door, or bought something you regretted… and then thought, “Why do I keep doing this?”

Today we’re tackling one of the most common questions I get asked: “How do I stop myself from reacting to my emotions?”

In this episode we’ll talk about:

• Why stopping reactions altogether isn’t realistic (because hi, you’re human)
• The sneaky layer that makes emotional reactions feel so much worse
• Why we need to take the morality right out of it
• How to learn from the “smoke detector” that is your big emotions
• The antidote to feeling terrible

If you’ve ever wished you could stop overreacting or beating yourself up afterwards, this one’s for you my friend.

Want a one page recap of the key points & aha moments in this episode? Grab it here: https://www.navigatingadultadhd.com/cheatsheet

For more ADHD support visit: https://www.navigatingadultadhd.com/

This is the “fly-on-the-wall” chat Matt & I had after we wrapped up Episode 133. We’d just finished recording but the conversation kept flowing - so we hit record again!

In this bonus episode you’ll hear an unfiltered, behind-the-scenes look at how Matt gamifies fitness & builds “practices”.

We also riff on ADHD, dopamine, chin-ups, Demi Moore in GI Jane and why life feels better when you treat it like a game.

If you loved Episode #133, this is the deeper, more candid follow-up that connects all the dots.

ABOUT MATT: 

Matt Henderson is a health and performance coach who has never fit the mould - and that’s exactly his edge. 

Once branded the troublemaker who pushed back against authority, Matt has turned that same wiring into a strength. Today He helps high-achieving professionals unlock energy, resilience, and clarity by reframing life not as a grind, but as a game worth playing.

Through Fit Club, his coaching work, and challenges like Project 50, Matt shows how to build “characters” instead of chasing discipline, learn to step into the contest instead of avoiding stress, and design rules that create freedom instead of punishment. 

From the outside, it looks like discipline; in reality, it’s play. And that shift - seeing life as a game - has become his way of thriving in business, sport and family life.

Connect with Matt: 

Website: https://www.fitclub.co.nz/ 

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

Email: [email protected]

For more support from Navigating Adult ADHD visit: www.navigatingadultadhd.com/

What happens when a lifetime of struggle suddenly makes sense at age 40?

In this episode, I sit down with Matt - the first male ADHDer on the podcast - to talk about his late ADHD diagnosis and the powerful ways he’s turned it into "his edge". 

From international indoor cricket to gamifying everyday life, Matt shares openly about the highs and lows of navigating ADHD.

We dive into:

• How sport both masked and supported his ADHD for decades
• The moment of diagnosis that connected all the dots
• Why he views ADHD as his advantage and how he gamifies life to stay engaged
• The grief, growth and self-discovery that followed his diagnosis
• Parenting a child with ADHD and doing things differently with newfound awareness
• The role of curiosity, presence, and vulnerability in living a better life

ABOUT MATT: 

Matt Henderson is a health and performance coach who has never fit the mould - and that’s exactly his edge. 

Once branded the troublemaker who pushed back against authority, Matt has turned that same wiring into a strength. Today He helps high-achieving professionals unlock energy, resilience, and clarity by reframing life not as a grind, but as a game worth playing.

Through Fit Club, his coaching work, and challenges like Project 50, Matt shows how to build “characters” instead of chasing discipline, learn to step into the contest instead of avoiding stress, and design rules that create freedom instead of punishment. 

From the outside, it looks like discipline; in reality, it’s play. And that shift - seeing life as a game - has become his way of thriving in business, sport and family life.

Connect with Matt: 

Website: https://www.fitclub.co.nz/ 

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

Email: [email protected]

For more support from Navigating Adult ADHD visit: www.navigatingadultadhd.com/

Do you ever feel like money brings up nothing but shame, stress, or avoidance? You’re not alone!

Grab your free download from this episode so you can start applying this right away.

This is the third part of my ADHD & Money series, and today we’re diving into the juicy stuff - money mindset. Because no matter what systems or strategies we set up, if shame is running the show, we’ll keep hiding from our finances.

In this episode, I share the mindset shifts that helped me pay off thousands of dollars in debt, build savings, and achieve financial goals. 

We’ll explore:

• Why it’s not your moneys job to give your dopamine & how to get this from your life instead
• What it means to treat money like a real relationship
• How your thoughts drive what you do (and don’t do) with money
• Why even tiny mindset shifts can completely change your future

If money has ever felt like the enemy, this conversation will show you a different way. You’ll walk away with tools and perspectives to transform your money story - without shame, guilt or all-or-nothing pressure.

Grab your free download from this episode so you can start applying this right away: www.navigatingadultadhd.com/cheatsheet

*Grab your free download with every step from today’s episode*

Do you ever wish you could make more money, keep more of it and actually feel good about it - without forcing yourself into boring spreadsheets or restrictive budgets that never last?

You’re in the right place, my friend.

In part 1 of this series, we talked about why money is harder for ADHDers - impulse spending, dopamine-driven purchases and the shame spiral that often follows. Today in part 2, we’re flipping the script and focusing on how to make money work for you.

I’m sharing 4 ADHD-friendly strategies that will help you:

• Put a pause between you & impulse spending (without feeling deprived)
• Make managing money more enjoyable so you actually want to do it
•  Use my “HALTED24” tool to stop regretful purchases before they happen

These strategies have helped me stop hiding from money, start building savings, and still enjoy the things I love (yes, travel & dopamine spending are included!).

And because I know we ADHDers don’t always remember it all - I’ve created a free cheatsheet with every step from today’s episode. Grab it at www.navigatingadultadhd.com/cheatsheet

Next week in part 3, I’ll share the mindset shifts that changed everything for me - the ones that helped me pay off thousands in credit card debt, finally save money in both my business & personal life and feel good with money for the first time.

Hit subscribe now so you don’t miss it!

Thank you for listening - I appreciate you 💖

For more support visit: www.navigatingadultadhd.com

If you’ve ever felt guilty, ashamed, or overwhelmed about money - you are not alone, my friend. In fact, you’re in very good company.

Research shows that adults with ADHD are far more likely to struggle with finances: we impulse buy, overspend, miss bills, carry debt, and feel constant money-related anxiety. But here’s the thing - none of this is about laziness or being “bad with money.” 

In this episode, I’m sharing openly about my own messy history with money - the guilt, the debt, the fear of looking at my bank account - alongside the very real ADHD traits that make managing money harder, like impulsivity, time blindness, forgetfulness, and dopamine chasing. I call this “money blindness,” and trust me, it’s real.

We’ll explore:

• Why ADHD brains are wired to overspend & struggle with planning.
• How time blindness, forgetfulness, and “ADHD tax” show up in your finances.
• The shame, guilt, and judgment that keep so many of us stuck.
• Why your past money mistakes don’t define your future.

So if money has ever felt overwhelming, shame-filled, or like something you just can’t get “right” - take a deep breath and join me. You are not broken. You’re not behind. You’re learning to work with your ADHD brain, and that’s progress.

Don’t forget to grab the free episode cheat sheet here: navigatingadultadhd.com/cheatsheet

And stay tuned for Part 2, where we’ll dive into practical, ADHD-friendly tools to help you feel more confident and less shame around money.

I’m still riding the dopamine high from the 2025 New Zealand ADHD Conference in Auckland - and in this episode, I’m bringing you along with me.

From funny ADHD moments (hello, jumpsuit tag & oversharing in the bathroom line) to powerful speaker insights, I’m sharing the best takeaways, stories and reminders that every ADHDer needs to hear.

Inside this episode:

• Why small talk sucks (and why oversharing connects us)
• The fascinating ADHD strength of sublimation and how we turn big emotions into creativity
• Burnout vs. stress - how to spot the difference
• RSD, “crybaby” myths & what shyness might really mean
• Workplace truths: why being “rewarded” with more work isn’t always a win
• Practical ADHD hacks like using playlists as timers & mindfulness beyond meditation cushions
• Plus: what it really means when people in our lives want to understand our ADHD, even if they don’t have it themselves

Whether you were in the room or not, this episode is packed with relatable laughs, fresh ADHD insights and the kind of conversations that remind us we’re not alone.

Grab your tickets for the Christchurch ADHD Conference *here*

Get your 1 page recap of this episode (aka the cheatsheet).

And to learn more about the ways I can personally support you on your ADHD journey - click here. 

ADHD meds aren’t just about focus - new research shows they may actually save lives.

In this episode, I’m breaking down two powerful 2025 studies: one from Sweden showing that ADHD medication lowers the risks of suicide, accidents, substance misuse, and even criminal convictions… and another from the UK revealing that adults with ADHD are living 7–9 years less than their peers.

We’ll talk about:

• What the Swedish study found (in plain English!)
• How this connects to ADHD’s life expectancy gap
• What to do if you don’t take medication (because meds aren’t for everyone)
• The positive changes happening right now in New Zealand around ADHD diagnosis & prescriptions
• Why ADHD meds can get a bad rap (and the truth about how they actually work for our brains)

If you’re new to ADHD medication, or still figuring out what’s right for you, I’ll also share my advice on how long it really takes to find the right fit and point you to past episodes where I dive deeper into my own lessons.

Because ADHD support isn’t just about getting things done. It’s about living longer, safer, healthier lives and you deserve that.

Studies mentioned in this episode:

• BMJ Swedish study, Aug 2025
• UK life expectancy study, Jan/May 2025

Get the podcast cheatsheet for this (and every other) episode! www.navigatingadultadhd.com/cheatsheet

For more support visit: www.navigatingadultadhd.com

Ever feel like your emotions are stuck on full blast… and the remote’s gone missing? Yeah, me too!

In this episode of Navigating Adult ADHD, I’m diving into six ways emotional dysregulation can show up in adult life, from going from 0–100 in seconds to struggling to calm down long after the moment has passed.

We’ll explore:

• What emotional regulation actually is (and how it’s like having a remote control for your feelings)
• Why emotional dysregulation is such a core ADHD challenge
• Real-life examples you’ll probably relate to
• How these intense, “loud” emotions can impact work, relationships, and daily life

Plus I share a little life update from my trip to Hawaii, and details on my upcoming keynote at the New Zealand ADHD Conference in Auckland.

*Get your ADHD Conference tickets here: myspiritedchild.com

 *Grab the free 1-page episode cheat sheet: navigatingadultadhd.com/cheatsheet

Emotional regulation isn’t something we were taught in school - but it is something we can learn.

For more support visit: www.navigatingadultadhd.com

Earlier this week whilst in another country, I was 100% convinced I was about to die in a tsunami. My ADHD brain had already planned the escape route, packed the bags, and decided it was all over.

That’s the sneaky power of all-or-nothing thinking - one of ADHD’s favourite mental habits. In this episode, we’ll cover:

• Why ADHD brains default to extremes and struggle to see the middle ground
• Real-life examples of how black-and-white thinking shows up in daily life
• The link between your thoughts, feelings, and actions (and why this way of thinking increases procrastination & paralysis!)
• My simple NAP tool to shift your thinking and regulate your emotions

If you’ve ever caught yourself saying “I always screw up” or “I’ll never get this right,” this episode is for you!

Get your episode recap (aka the 1 page cheat sheet) right here: www.navigatingadultadhd.com/cheatsheet

For more support & to connect with Xena visit: www.navigatingadultadhd.com