Navigating Adult ADHD

Ever spend the whole day exhausted, promise yourself an early night… then suddenly it’s midnight & your brain has decided NOW is the perfect time to come alive? 

In this episode, we’re talking about ADHD & sleep & why getting to bed, falling asleep & actually feeling rested can be such a bloody struggle.

We’ll cover:

• Why some ADHD body clocks naturally run later
• Bedtime procrastination, time blindness & the “just one more thing” trap
• Why nighttime can feel like the only part of the day that’s actually yours
• Racing thoughts, stimulation & why lying quietly in the dark doesn’t always help
• Practical, ADHD-friendly ways to make sleep easier
• Why poor sleep can make ADHD feel even louder
• When sleep problems might be worth looking into properly

Plus, plenty of very relatable examples of what our brains get up to when they should be sleeping.

LINKS TO MORE GOOD SH*T FROM US:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

Why can your ADHD brain receive 10 lovely comments… then obsess over the ONE person who criticised you?

In this episode, we’re talking about RSD, its lesser-known flip side RRE (Recognition Responsive Euphoria) & why genuine recognition can have such a powerful impact on ADHD brains.

We’ll cover:

• Why rejection & criticism can hit so bloody hard
• Why ADHD brains can forget the good & cling to the bad
• How recognition can boost motivation, energy & confidence
• Why you need to create your own File of Fantastic Shit
• What to put in it & when to use it

Because sometimes your brain needs reminding of the evidence it conveniently forgot…

LINKS TO GOOD SH*T FROM XENA:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

Ever wondered why one tiny thing can suddenly send you from “I’m fine” to “I absolutely cannot deal with this”?

In this episode, we’re talking about the Window of Tolerance & why understanding this is incredibly helpful when you have ADHD.

You’ll learn:

• Why your capacity can look completely different from one day to the next
• The difference between the red zone, blue zone & being inside your window
• How stress, sensory overload, emotions and everyday ADHD demands can push us outside it
• Why feeling safe matters to our nervous system
• Simple ways to regulate, build capacity & widen your window of tolerance

Resource mentioned: 

CONNECT WITH & WORK WITH XENA:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

Dopamine gets ALL the attention in the ADHD world… but what about endorphins?

These little feel-good chemicals can help take the edge off stress, support your mood & make life feel just a bit easier. And the best part? Some of the easiest ways to get them are actually pretty fun.

In this episode, we’re talking about:

• What endorphins actually are & why they matter
• Why movement can help shift your ADHD state
• The very legitimate benefits of laughing your arse off
• How singing, music & dancing can help when you’re stressed or stuck
• Why doing something slightly hard can leave you feeling surprisingly good
• How to bring more play into your life 

Plus, I’m setting you a simple 7-day Endorphin Experiment so you can find out what genuinely helps YOU feel better.

LINKS TO MORE GOOD SH*T FROM XENA:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

One Saturday morning, I ended up in the ER saying, “I think I’m having a heart attack.”

Two weeks later, I had a diagnosis I’d barely heard of: POTS, Postural Orthostatic Tachycardia Syndrome.

In this episode, I’m sharing what happened, what POTS actually is & the interesting overlap researchers are seeing between POTS, ADHD & other neurodivergent conditions.

We’ll talk about:

• The weird symptoms that finally made me realise something wasn’t right
• What POTS actually does to your body
• The connection between POTS and neurodivergence
• Common symptoms, triggers and co-occurring conditions
• What diagnosis & management can look like
• Why understanding what your body is doing can change everything

If you’ve ever thought, “Why does my body do this weird sh*t?” this one is worth a listen.

RESOURCE MENTIONED: https://www.dysautonomianz.co.nz/

Important: POTS symptoms can overlap with other medical conditions, so please don’t diagnose yourself from a podcast or smartwatch. If something here sounds familiar, speak with your doctor.

LINKS TO MORE GOOD SH*T FROM XENA:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

Your brain does some weird shit. The good news? A lot of it makes more sense once you understand what’s actually going on behind the scenes.

In this episode, I’m sharing 15 fascinating brain facts, psychology quirks & simple hacks that explain why we think, feel & behave the way we do.

We cover:

• Why asking someone for a small favour can actually make them like you more
• Why embarrassing memories seem to stick around forever
• The spotlight effect & why people notice you far less than you think
• How naming an emotion can help turn down its intensity
• Why walking can boost creativity & help you get unstuck
• A few surprisingly simple ways to support focus, memory & learning (including chewing gum!)

Basically, your brain is doing weird sh*t for surprisingly logical reasons.

And once you know what it’s up to, you can start working with it.

WANT MORE?

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

I named my ADHD brain Kevin.

Why? Because when Kevin tells me I’m a failure, catastrophises over one tiny mistake or starts replaying something embarrassing I said three days ago, it’s much easier to go, “Yep, Kevin’s being dramatic again”… And create some separation.

In this episode, I’m sharing why naming your brain can be such a powerful way to create distance from your inner critic, reduce rumination & stop treating yourself like an asshole.

We cover:

• Why that mean voice in your head can slowly erode your self-esteem
• The science & psychology behind naming your brain
• How naming your brain helps you separate you from the mental noise
• The 3 simple steps to name your own brain, notice its patterns & talk back to it

Because your brain is a storyteller, not a fortune teller. And sometimes Kevin needs to sit the f*ck down.

WANT TO WORK WITH XENA?

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

When both partners have ADHD, relationships can be full of fun, spontaneity, creativity & a deep sense of “you just get me.” 

But two ADHD brains can also mean double the executive dysfunction, emotional dysregulation, RSD, impulsivity & forgotten life admin.

In this episode, I’m exploring what happens when ADHD meets ADHD in a relationship & why having the same diagnosis doesn’t mean having the same brain.

We’ll talk about:

• Why RSD + RSD can turn a conversation about dirty dishes into a full-blown relationship argument
• What happens when two emotionally dysregulated brains trigger each other
• Executive dysfunction, unequal mental loads and the dreaded “I thought YOU were doing it”
• How completely different ADHD profiles can clash
• Money, impulsivity, sex & intimacy 
• The genuinely GOOD parts of being with someone whose brain works a little like yours
• 8 practical tools to help you communicate, regulate, stay connected & build systems that actually work for both of you

FOR MORE GOOD SH*T FROM US - CHECK OUT: 

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

When we talk about ADHD, we spend a lot of time talking about dopamine... but what if we've been overlooking another brain chemical that could make a real difference?

In this episode, we're exploring oxytocin. Often called the connection chemical or the love drug,  oxytocin plays an important role in helping us feel safe & connected. It also works closely alongside dopamine, making it especially relevant for ADHD brains.

We'll unpack what oxytocin is, why it matters & simple, practical ways you can increase it in everyday life. From hugs & pets to voice notes, nature walks & meaningful conversations, you'll discover why connection isn't just a nice idea... it may actually help support your ADHD brain.

In this episode you'll learn:

• How oxytocin and dopamine work together in the ADHD brain
• Why connection can support emotional regulation, relationships, motivation & impulse control
• The surprising difference between texting & hearing someone's voice
• Why walking with a friend might be one of the best things you can do for your brain
• Simple, ADHD-friendly ways to increase oxytocin every day

LINKS TO MORE GOOD SH*T FROM US:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!

Why is it that we can be calm, focused & capable in a crisis, but feel completely paralysed by a simple phone call?

In this episode, I share the story of breaking down alone on a pitch-black country road & how I handled it like a f*cking boss. 

In this episode, we cover:

• Why ADHD brains can work better in a crisis
• The role of dopamine, norepinephrine & stimulation
• Why clear, urgent problems can feel easier than vague everyday tasks
• How relying on panic & last-minute pressure can lead to burnout
• Why coping well in the moment does not mean your body is not stressed
• How to borrow from “crisis mode” without creating an actual crisis

HERE'S MORE GOOD SH*T FROM NAVIGATING ADULT ADHD:

*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)

*12 Things I wished my Doctor had told me about Adult ADHD

*Find out if you might be living with ADHD - Download Symptoms List

*Check out Courses & Coaching with Xena

*Learn, Inspire, Share & Connect inside our Facebook Community 

*Come hang out with me on Instagram!