If you’ve ever bought a new planner, downloaded a productivity app, colour-coded a calendar, or told yourself “THIS time I’ll get my sh*t together”… only to burn out, fall off, or forget it exists. Then this episode is for you!

Because the truth is this:

• You don’t need a perfect system.
• You don’t need more willpower.
• You don’t need to become a different person.

You just need to understand how to work with your ADHD brain, not against it.

In today’s episode, I’m sharing something I normally only give to my members inside Adulting with ADHD.
 
The exact four principles that change everything for ADHD adults who want to feel better, get sh*t done & actually move forward in life.

These four things are the difference between:

•  spiralling vs regulating
•  shame vs having your own back
•  chaos vs clarity
•  surviving vs actually living

And they’re not complicated 52-step routines.

They’re simple, ADHD-friendly shifts that make your whole life easier - starting today!

And if listening makes something inside you go, “Shit… that actually makes sense”… then you will thrive inside Adulting with ADHD.

Inside this program, we take these four principles & combine them with:
💚 Real emotional regulation skills
💚 ADHD-friendly tools that actually work
💚 A boatload of courses & workshops on RSD, procrastination, dopamine, burnout & more
💚 A community of ADHDers who get it
💚 Coaching, support & proven frameworks that work for ADHD brains. 

If you’re done trying harder…
If you’re tired of feeling behind…
If you’re ready to finally feel in control of your sparkly, fast, brilliant ADHD brain…

Doors to Adulting with ADHD are open now (but not for long!)

Join us here: www.navigatingadultadhd.com/awa 

LINKS TO GOOD SH*T:

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

*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!

Have you ever looked at someone wildly successful & thought “There’s no way they have ADHD”?

Well my friend, buckle up… because in this episode we’re celebrating 14 big achievers who all have ADHD (some with a little extra neuro-spice too!). Their success isn’t in spite of ADHD - it’s often because of it.

From world-class athletes like Simone Biles and Michael Phelps, to powerhouse entrepreneurs like Mel Robbins, Steven Bartlett, Gary Vee &Richard Branson, to creatives and change-makers like Anika Moa, Will.i.am, Chlöe Swarbrick & David Goggins - each one has learned to harness their fast, curious, restless, sparkly brain and turn it into fuel for greatness.

You’ll hear:

•  Why ADHD traits like hyper-focus, impulsivity & drive can become huge advantages
•  How late diagnosis transformed lives & careers
•  Why success can look more zig-zaggy for ADHD brains & why that’s not a bad thing

You know that saying: you are the sum of the five people you spend the most time with?

As you listen, think about who you want to be the sum of. Who inspires you, motivates you & reminds you what’s possible for your life?

💖 If you’re loving the pod, hit Follow, leave a quick review & help other ADHDers find us!

LINKS TO GOOD SH*T:

*The Disruptors (ADHD Doco): https://disruptorsfilm.com/

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

*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!

What would workplaces look like if being different wasn’t something to hide - but something to harness?

In this energising and honest conversation, I’m joined by Callum McKirdy, speaker, author, and workplace culture expert, to explore how ADHD and neurodiversity can drive innovation, creativity & connection - when we make it safe for people to show up as themselves.

Together, we unpack:

• What it looks like to harness ADHD in the workplace
• How curiosity & kindness transform conversations between ADHDers & leaders
• Why professionalism often masks authenticity  and how to bring play & fun back to work
• The hidden cost of trying to fit in (and how difference actually fuels success)
• What true inclusion looks like - for ADHDers, neurotypicals & everyone in between

This episode is a permission slip to stop shrinking yourself to fit the mould and start building workplaces where everyone belongs, contributes & thrives.

ABOUT CALLUM: 

Callum McKirdy is a speaker, author, facilitator and coach specialising in workplace dynamics and behaviour having spent the past 25 years assisting leaders and teams to make the best use of their uniqueness – individually and collectively.

Starting his HR career in central government, Callum traversed senior HR/OD roles across the public, private and NfP sectors before founding his workplace behaviour consultancy practice LeadingIdeas Ltd in 2012. Over the past decade he has written and contributed to several books and trained Corporate teams using his Catalyst model of internal customer service to help HR, Finance, IT, Comms and Executive teams to better serve those they support.

Proudly dyslexic and ADHD-positive, Callum champions organisations to think differently about different thinking, and challenges leaders to harness their own and their teams’ differences to be better, together – whatever better means to them.

Callum speaks at industry conferences, facilitates high-impact workshops, trains teams, and coaches professionals and leaders with ADHD via his ADHD+ online community, as well as hosts the You, Me & ADHD podcast.

CONNECT WTIH CALLUM: 

Via his website: www.callummckirdy.com
And over on LinkedIn

LINKS TO GOOD SH*T:

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

*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!

Do you ever wake up tired, even after a full night’s sleep?

In this episode we’re unpacking the 7 types of rest your brain & body actually need and why lying on the couch or binging Netflix never feels truly recharging.

You’ll learn:

• The 7 different types of rest 
• Why ADHD brains resist rest (and what to do about it)
• The difference between numbing vs restoring
• How to sprinkle micro-rests into your day - especially when you’re busy

This one’s a gentle permission slip to rest in ways that feel engaging, nourishing & dopamine-friendly.

 Because rest isn’t simply about doing nothing - it’s about giving your brain & body what it really needs to refuel.

LINKS TO GOOD SH*T:

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

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

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

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

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

*Come hang out with me on Instagram!

Ever felt like you’re pedalling through life twice as hard just to keep up? 

In this episode, Xena dives into the hormonal storm that is perimenopause  and how it collides with ADHD to make everything feel harder. From brain fog and mood swings to meds suddenly feeling “meh,” she breaks down what’s actually happening in your brain and body.

You’ll learn:

• Why your ADHD symptoms might feel worse - and why you’re not failing at life
•  How hormone fluctuations turn emotional waves into tsunamis
•  Why stimulant meds can feel less effective (you’re not imagining it!)
•  What PMDD is and why it’s so common in ADHD women
•  Tools, supplements & supports that can help you ride the waves instead of drowning in them

If you’ve been thinking, “I just feel all over the place,” this one’s for you, my friend. You’re not broken - your brain’s just navigating two neurochemical storms at once.

Tune in to feel understood, validated, & better equipped to work with your ADHD brain through this wild hormonal chapter. 

LINKS TO GOOD SH*T:

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

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

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

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

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

*Come hang out with me on Instagram!

ADHD at work can feel like running a race from 50 metres behind. In this practical, validating convo, I’m joined by employment law specialist & licensed workplace investigator Jaime Rose Peacock. We dig into what you can ask for, when to disclose, & what employers are required to consider - with a New Zealand law lens that’s helpful anywhere.

We cover:

• Reasonable accommodations that actually help 
• How accommodations are about unlocking productivity, not lower standards.
• When to disclose ADHD and when you don’t have to.
• Flexible working - how to request it, what counts, & valid grounds for refusal
• Why mental health should come before performance improvement plans.
• Your support options and how to find ethical help.
• Burnout, RSD & masking - the real-life cycle behind absenteeism & how better structure your work

If you’ve wondered what to ask for, what to say, or whether to tell your employer, this episode gives you language, legal context (NZ), & ideas you can use tomorrow. 

Get the highlights, important points & key takeaways from this episode with your free cheatsheet

ABOUT JAIME: 

Jaime Rose-Peacock is an Employment Law Specialist, HR Consultant, and licensed Workplace Investigator based in Auckland NZ.

 She is the founder of two small practices -where she supports both small to medium-sized businesses and individuals in navigating workplace matters with a focus on integrity and empathy.

Diagnosed with ADHD later in life, Jaime brings a lived experience lens to her professional practice and advocacy. As you’ll hear in this episode Gaining insight into her neurodivergence has been a transformative step - allowing her to navigate life, career, leadership, and wellbeing with greater self-awareness and intention.

Jaime has recently completed her Master of Arts in Psychology, with her thesis exploring the organisational factors that influence Imposter Phenomenon among high-achieving professional women. Her academic work reflects her deep commitment to understanding the psychological and structural dynamics that shape people's experience at work.

In addition to her consulting work, Jaime contributes to governance through her roles on several boards, including the Employment Law Institute of New Zealand (ELINZ) and A Change for Better.

CONNECT WITH JAIME: 

www.marbles.org.nz

Marbles People and Culture on Facebook, Instagram & LinkedIn 

www.jaimerose.co.nz,

Jaime Rose Employment Law Specialists on Facebook, Instagram & LinkedIn 

In New Zealand phone: 0800 100 347

LINKS TO GOOD SH*T:

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

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

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

*Get a

Ever stared at a task so overwhelming you’d rather clean the oven or pull weeds than even look at it? 

In this episode, I’m sharing how I used ChatGPT to go from frozen in overwhelm to finally taking action and how you can use AI tools to make ADHD life easier too.

We’ll talk about why AI is such a powerful support for ADHD brains (hello executive function struggles!), how it can help reduce cognitive overload and the simple ways it can lighten your daily mental load.

You’ll also learn:

•  How ChatGPT can act like your executive function assistant
•  Practical prompts to try for planning, prioritising, and getting unstuck
•  Things to be mindful of (accuracy, boundaries, privacy, and even the environmental impact)
•  Plus, a few other ADHD-friendly AI tools I love—like Goblin Tools, Otter.ai, Grammarly, Wispr Flow, and Consensus

AI isn’t here to replace your sparkly brain - it’s here to support it. So grab your curiosity, open ChatGPT, and start playing. The learning is in the doing 

The MIT study - Your Brain on ChatGPT: Accumulation of Cognitive Debt when Using an AI Assistant for Essay Writing Task

LINKS TO GOOD SH*T:

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

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

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

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

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

*Come hang out with me on Instagram!

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.

LINKS TO GOOD SH*T:

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

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

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

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

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

*Come hang out with me on Instagram!

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]

LINKS TO GOOD SH*T:

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

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

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

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

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

*Come hang out with me on Instagram!

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]

LINKS TO GOOD SH*T:

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

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

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

*Get a simple 1 page recap of this episode

*Check out Courses & Coaching with Xena

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

*Come hang out with me on Instagram!