The ADHD Deep Dive

In this episode, Alannah shares personal experiences and expert insights on recognising and managing overstimulation. She shares a story about how she became overstimulated to the point of tears over the school holidays due to being overstimulated, as well as how to reflect to build more self-awareness after these situations.

You will learn how to identify sensory, emotional, and cognitive cues and build effective tools to regulate your nervous system to help with overstimulation in real life situations.

CLICK HERE TO JOIN -> DOORS ARE OPEN FOR THE CALM THE ADHD STORM COMMUNITY. Join Alannah's ADHD coaching membership for late diagnosed women to receive ongoing support. Feel calm and proud of yourself, without the 'all or nothing' approach to life. Ditch the overwhelm and finally build awareness of your ADHD inside of this supportive space

• The difference between overstimulation and overwhelm and why distinguishing the two matters
• Personal story of overstimulation at a crowded shoe store and the emotional fallout
• Common sensory, emotional, and cognitive triggers for overstimulation
• Internal and external cues that signal you're heading toward overstimulation
• Practical strategies like reducing input, grounding techniques, and planning ahead for known environments
• The importance of reflection and awareness to prevent future overstimulation episodes
• How community and coaching support building your personalized toolkit

00:00 - Introduction to the episode and the concept of overstimulation

00:40 - The difference between overstimulation and overwhelm explained

02:10 - Personal story: Overstimulation at a busy shoe store in 40°C heat

04:00 - Recognizing sensory, emotional, and cognitive inputs

05:40 - Internal cues: sensation, stories, and feelings of being overwhelmed

07:00 - External cues: noisy environments, bright lights, clutter

08:30 - The "red flag" moments at counters and busy shops

10:00 - Strategies for reducing sensory input (earplugs, stepping out)

11:00 - Grounding techniques to regulate nervous system during overstimulation

12:00 - Reflection: Learning from overstimulation episodes to better prepare

13:30 - Internal stories and self-criticism during overstimulation moments

15:00 - Planning and preemptive strategies to manage known triggers

16:30 - Practical tips for environmental modifications and support systems

18:00 - The power of awareness and proactive toolkit creation

19:30 - Community support and ongoing coaching for ADHD management

21:00 - Recap: Building a personalized approach to overstimulation

22:00 - Closing thoughts and invitation to join the Calm the ADHD Storm membership

JOIN NOW. Doors are OPEN for the Calm the ADHD Storm Membership - Join Alannah’s coaching community to receive ongoing support for late diagnosed women who want to feel more calm and proud of themselves, without the 'all or nothing' approach to life. Build awareness of your ADHD with a supportive space

Have questions about coaching, ADHD or just want to connect? Follow Alannah on socials:

Instagram: @adhd.with.alannah

Tiktok: @adhd.with.alannah

Let's explores a question so many women with ADHD can relate to: “Why am I always tired and how do I explain that to my partner who doesn't get it?”

We're going to unpack what’s really behind the exhaustion from unmasking after diagnosis, to sensory overwhelm, hormonal cycles, overstimulation, and even nutrient deficiencies.

Alannah shares her own experience navigating this fatigue, the emotional unraveling that happens after diagnosis, and practical tools to communicate with your partner compassionately (without defensiveness). You’ll walk away learning to finally listen to your body and your ADHD brain.

You’ll learn:

• Why unmasking after ADHD diagnosis feels so exhausting
• The hidden mental load and constant noise of an ADHD brain
• How hormonal cycles and overstimulation impact fatigue
• Scripts to help your partner understand your energy dips
• Why rest is productive and how to honor your rhythms without guilt
• How to start building awareness around your natural energy cycles

If you’re ready to stop fighting your energy and start working with it, book a Connection Call to explore 1:1 ADHD Coaching — spaces are limited before the end of the year. https://www.alannahaiken.com/book-a-session

Past episodes to listen to that I mention:

Episode 4 - Feeling Burnt Out? The Types Of Rest ADHD Women Actually Need

Episode 3 - Energy Audit: What Energises You Vs What Drains You

For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com

Social Media:

Instagram: @adhd.with.alannah

Tiktok: @adhd.with.alannah

This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment.

Hosted on Acast. See acast.com/privacy for more information.

You know that ADHD struggle with motivation, procrastination, and wondering “why can’t I just start?”. This is the episode for you.

We’re diving into the difference between an interest-based nervous system (how ADHD brains are wired) and an importance-based nervous system (how neurotypical brains tend to work). I’ll be sharing why we rely so much on interest, novelty, and urgency and how to start working with your brain instead of fighting against it.

I also talk about how bringing curiosity to your procrastination can completely change the way you see yourself, and how finding ADHD-friendly ways to create momentum (like gamifying your day or pairing things with joy) can make a huge difference.

If you’ve ever felt like you’re lazy or can’t stick to things, this episode will remind you that there’s nothing wrong with you — your brain just needs a different approach.

• Your ADHD brain runs on interest, novelty, and urgency not importance.
• Procrastination is often a dopamine problem, not a motivation problem.
• Gamifying your routines and pairing boring tasks with interest can help you stay engaged.
• Practicing compassionate curiosity helps you understand why you’re avoiding something without shame.
• Start noticing the emotions behind your resistance — they often hold the key.
• Coaching support can help you build structure, accountability, and energy habits that actually work for your brain.
• Honouring your energy and creating gentle systems leads to more sustainable consistency.

Are you a late diagnosed woman with ADHD and need support? I have 2 spots left for 1:1 coaching in 2025. Book a connection call to learn more or get started https://www.alannahaiken.com/book-a-session

For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com

Social Media:

Instagram: @adhd.with.alannah

Tiktok: @adhd.with.alannah

This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment.

Hosted on Acast. See acast.com/privacy for more information.

If you’ve ever wondered “Why do I smash out everything in one day, then crash and burn the next?” this episode is for you.

We’re diving into the truth behind why consistency feels so impossible with ADHD and what to actually do about it. Spoiler: it’s not laziness, it’s not because you “should just try harder” it’s because of the way your ADHD brain and energy naturally work.

Inside this episode, we’ll cover:

✨ Why ADHD brains thrive on novelty but struggle with repetitive routines

✨ How fluctuating energy, hormones, and nervous system regulation impact your ability to “stay consistent”

✨ The trap of perfectionism, black-and-white thinking, and unrealistic expectations

✨ How to move away from all-or-nothing habits into what I call flexible consistency

✨ Practical tips to create minimum baselines that support you on low-energy days (without the shame spiral)

✨ Why self-compassion is your biggest ally in building sustainable habits

Whether you’re tired of the burnout cycle or just want to start trusting yourself again, this episode will help you create more ease and flow in your ADHD life.

Book a free connection call to grab one of my last spots of ADHD Coaching in 2025 → https://www.alannahaiken.com/adhd-coaching-packages

Join the Calm the ADHD Storm Community waitlist → https://www.alannahaiken.com/groupmembership

For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com

Social Media:

Instagram: @adhd.with.alannah

Tiktok: @adhd.with.alannah

This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment.

Hosted on Acast. See acast.com/privacy for more information.

👉 Doors are now open to Calm the ADHD Storm Community - join as a Founding Member at 50% off. VERY limited spaces left: https://www.alannahaiken.com/groupmembership

In this episode, I share a raw and unfiltered story of my turning point with ADHD. On a rainy drive home from work, I found myself at rock bottom. That breakdown became my biggest breakthrough.

I talk about the moment I finally said “yes” to myself, quit my job, and began rebuilding my life with boundaries, self-prioritisation, and compassion. What started as survival turned into empowerment and eventually led me to create a supportive community for late-diagnosed women with ADHD who are ready to reset and thrive too.

✨ Key Takeaways:

• Why hitting rock bottom can spark powerful transformation if you're willing to choose yourself
• The importance of setting boundaries and prioritising yourself through different seasons
• Strategies for living a more authentic life with ADHD

If you’ve ever felt stuck in the ADHD storm, this story is proof that it’s possible to find calm, clarity, and confidence on the other side.

Includes monthly coaching, private community & my new ADHD Reset Formula (plus a growing number of resources. As a Founding Member you'll help shape this space) Join today and lock in the lowest rate it will ever be at just $29 aud per month -> https://www.alannahaiken.com/groupmembership

For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com

Social Media:

Instagram: @adhd.with.alannah

Tiktok: @adhd.with.alannah

This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment.

Hosted on Acast. See acast.com/privacy for more information.

Do you leave catch ups feeling like you said too much and everyone must hate you? Do you overthink every text messages and emails? Do you have moments where you feel like a failure or you're not good enough? Or does rejection and criticism feel like a kick in the guts? This is the episode for you. This is such a big part of ADHD that there is so much shame tied too.

In this episode, Alannah dives into Rejection Sensitivity Dysphoria (RSD), something that affects many women with ADHD, causing intense emotional reactions to perceived rejection or criticism. She explains how RSD manifests in various aspects of life, including work, relationships, and social interactions. Alannah emphasises the importance of emotional regulation and provides practical tools for managing RSD, encouraging listeners to build their own emotional toolkit.

Download my FREE Rejection Sensitive Dysphoria workbook to create your own emotional regulation toolkit: https://www.alannahaiken.com/rsdfreebie

>> Join the WAITLIST for my new holistic ADHD membership for late diagnosed women - https://www.alannahaiken.com/community <<

Takeaways

Rejection Sensitivity Dysphoria (RSD) is a real condition affecting many women with ADHD.

RSD can lead to intense emotional reactions to perceived rejection or criticism.

Emotional regulation is crucial for managing RSD and overall well-being.

Identifying personal themes of self-doubt can help in understanding RSD.

Practical tools like deep breathing and mindfulness can aid in emotional regulation.

Building a personal toolkit for emotional management is essential.

Self-compassion is key when dealing with RSD and emotional dysregulation.

Community support can significantly enhance coping strategies for ADHD.

Asking 'Is there any evidence?' can help challenge negative thoughts.

Personalised coaching can provide tailored strategies for managing ADHD.

Chapters

00:00 Understanding Rejection Sensitivity Dysphoria (RSD)

02:48 The Impact of RSD on Daily Life

07:26 Emotional Regulation and Its Importance

12:48 Tools for Managing RSD and Emotional Dysregulation

For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com

Social Media:

Instagram: @adhd.with.alannah

Tiktok: @adhd.with.alannah

This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment.

Hosted on Acast. See acast.com/privacy for more information.

I’m reflecting on my first year of motherhood! Not just as a new mum, but as a neurodivergent woman navigating big feelings, broken sleep, shifting identity, and a whole lot of chaos.

I’m sharing the real lessons I’ve learned through this season, from learning to say no and honour my capacity, to redefining what productivity looks like with ADHD and a baby on my hip.

We talk boundaries, rest, hormonal shifts, and why compassion (especially for yourself) is everything.

✨ Plus, I’m sharing a little sneak peek into why I’m creating a supportive membership space for ADHD mums who are ready to reconnect with themselves, their goals, and each other.

>> SIGN UP FOR THE WAITLIST HERE: https://www.alannahaiken.com/community <<

Takeaways:

Boundaries are essential to protect your energy and peace.

Rest is productive and should be prioritized.

Motherhood brings significant internal changes, especially for those with ADHD.

Self-compassion is crucial during challenging days.

You are not the same person after becoming a mother; embrace the new you.

It's important to seek help and support when needed.

ADHD symptoms can fluctuate significantly during motherhood.

Creating a supportive community is vital for mothers with ADHD.

You don't need to earn your rest; it is a necessity.

Embrace the journey of motherhood and the changes it brings.

Chapters:

00:00 Celebrating Motherhood: A Year in Reflection

03:06 Navigating ADHD and Motherhood

05:54 The Importance of Boundaries

08:48 Rest as a Form of Productivity

12:10 Understanding Changes in ADHD During Motherhood

14:53 Embracing Self-Compassion and Growth

For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com

Social Media:

Instagram: @adhd.with.alannah

Tiktok: @adhd.with.alannah

This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment.

Hosted on Acast. See acast.com/privacy for more information.

In this episode, I’m pulling back the curtain on why ADHD hacks alone just don’t cut it especially for women navigating life after a late diagnosis.

Sure, timers and to-do lists have their place, but when you're running on empty, emotionally overwhelmed, or feeling stuck in survival mode… hacks aren’t enough.

We dive into what women with ADHD actually need: emotional regulation, self-awareness, nervous system support, and real-life routines that honour your energy, your cycle, and your capacity. Because learning to manage your ADHD isn't just about getting things done. it’s about feeling safe and supported enough to do them your way.

What You’ll Take Away:

• ADHD hacks often fall flat because they don’t address your emotions and nervous system.
• If you want sustainable change, you need support that honours all of you not just your productivity.
• Your energy and cycle matter. Learning to work with them is a game-changer.
• Medication can be helpful but it’s not the whole picture.
• You don’t need another strategy - you need a deeper understanding of yourself.
• Rest, hydration, movement, nourishment - these are ADHD tools too.
• You’re allowed to ask for help. Community and accountability make all the difference.
• Your habits don’t need to be perfect. They just need to feel doable and supportive.
• You’re capable of so much when your life is built around what actually works for your brain.

💌 Ready for real support?

Join the waitlist for my new ADHD Holistic Membership coming soon, a calm, empowering space for women like you who are done with quick fixes and ready for something deeper. https://www.alannahaiken.com/community

ADHD Coaching in August - Limited spaces available so book your free 20 minute connection call today - https://www.alannahaiken.com/book-a-session

For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com

Social Media:

Instagram: @adhd.with.alannah

Tiktok: @adhd.with.alannah

This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment.

Hosted on Acast. See acast.com/privacy for more information.

In this episode, I share how I went from overstimulated, emotional and ready to explode… to calm, grounded, and back in control in under 10 minutes.

This one’s for the ADHD mums who feel like they’re on the edge during Witching Hour, who want to explode at their partner/kids, trying to hold it all together. I walk you through how I moved through fight mode using intentional tools and body-based strategies and how you can too.

• What ADHD dysregulation really looks like in motherhood
• How to know when you’re in fight/flight mode
• My go-to tools to regulate in the moment
• The power of becoming the observer of your thoughts
• How to respond to your ADHD, not react from it

If you need support learning to Calm The ADHD Storm, reach out and book a free connection call for ADHD coaching. I have spaces available for 6 week or 12 week packages. Send me a DM to learn more, or book a free call via my website.

For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com

Social Media:

Instagram: @adhd.with.alannah

Tiktok: @adhd.with.alannah

This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment.

Hosted on Acast. See acast.com/privacy for more information.

In this personal episode, I’m sharing my story, what life looked like before my ADHD diagnosis, how I hit rock bottom as a teacher, and the turning points that brought me to the work I now do supporting women and children with ADHD.

If someone had told me five years ago that I’d be coaching neurodivergent women, helping parents advocate for their kids, and recording this podcast, would have laughed. But here we are.

I open up about:

• My struggles with undiagnosed ADHD throughout school and early adulthood
• Burnout and anxiety during my 20s then years as a teacher
• How I finally got diagnosed and why it made everything make sense
• The path from healing to coaching, and why I’m so passionate about supporting both women and parents navigating ADHD today.

Whether you’re newly diagnosed, parenting a neurodivergent child, or somewhere in between, I hope my story reminds you that you’re not alone, and that healing is possible, even in the messiest seasons.

For free weekly support to go deeper on your ADHD journey, sign up here to receive my ADHD support emails https://www.alannahaiken.com/newsletter

For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com

Social Media:

Instagram: @adhd.with.alannah

Tiktok: @adhd.with.alannah

This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment.

Hosted on Acast. See acast.com/privacy for more information.