The Self-Loved ADHD Woman Way®️

What if staying outraged isn’t the only way to care? When everything feels urgent, unstable, and unfair… something inside of us wants to respond. But here’s the tension: survival mode isn’t sustainable. And neither is burning yourself out trying to fix everything - problems of the world and our country that have been created over centuries. In this final episode of the When the World Feels Like Too Much series, we’re exploring a different kind of response. Not frantic. Not performative. Not fueled purely by fear or rage. Aligned. This conversation is about capacity, nervous system protection, and why the “right” action isn’t the loudest one (though it certainly can be). It’s about honoring your ways to contribute instead of trying to do them all. If you’ve been feeling the pressure to do more, be more, shout louder, show up harder — and you’re exhausted — this episode is for you. There is a way to meet this moment without losing yourself in it. Press play. ✨ Mentioned in the Episode - Ways to Support Minnesota Especially people in black and brown bodies who do not feel safe leaving their homes - and haven’t for months Both of these sites have multiple ways to offer mutual aid: https://www.standwithminnesota.com/ https://naswmn.socialworkers.org/News/Community-Resources   —CHAPTERS— 00:00 When the World Feels Like Too Much: From Survival Mode to Aligned Action 01:31 Why Action Helps Trauma: Completing the Fight/Flight Cycle (Katrina Story) 03:56 Safety First: When Protective States Are Necessary 06:18 Capacity, Burnout & the “Orchestra” Metaphor: You Can’t Play Every Instrument 10:54 Effective Action Ideas: Protests, Privilege, and Finding Your Role 15:25 Mutual Aid in Practice: Donating, Groceries, Rides, and Supporting Families 19:47 Speak Truth, Not Rumors: Choosing Reliable Sources & Sharing Responsibly 23:15 Compassion + Accountability: Staying Human in a Polarized Time 25:51 The Deepest Work: Inner Healing to Build the World We Want 30:19 Closing Encouragement: Do What You Can, Stay in the Marathon     ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

When life feels overwhelming, most of us go into survival mode. We focus on getting through the day. We try to rest when we can. We tell ourselves we’ll take better care of ourselves later. But what if something essential quietly disappears during hard times — without us realizing it? In this fourth episode of the When the World Feels Like Too Much series, we explore a layer of care that many ADHD women lose first when stress is high… and why its absence can leave you feeling disconnected, depleted, and numb — even when you’re “doing all the right things.” This conversation isn’t about fixing yourself, optimizing self-care, or adding more to your plate. It’s about remembering what sustains you when the world feels heavy — and why small moments matter more than you think. 🎧 Listen in if you’ve been coping… but feel like something is missing.   —CHAPTERS— 00:00 Introduction: Surviving vs. Living 00:22 The Importance of Nourishment 01:42 Welcome to the Podcast 02:24 Personal Struggles with Nourishment 03:43 Physical Nourishment 04:46 Emotional Nourishment 05:36 Relational Nourishment 08:26 Spiritual Nourishment 11:16 Small Acts of Nourishment 12:51 Conclusion: Staying Human   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

When life feels overwhelming, it’s not just your thoughts that are affected. It’s your nervous system. In this third episode of the When the World Feels Like Too Much series, we go beneath sleep and movement to the foundation underneath them both: how your nervous system responds to stress, threat, and uncertainty. This episode isn’t about calming down or forcing yourself to feel better. It’s about understanding what your nervous system is doing right now — and why your reactions make sense given what you’re living through. We’ll explore why survival states like fight, flight, freeze, and shutdown become more active during hard times, why “just relaxing” often doesn’t work, and how small moments of safety and regulation can help without forcing stillness or positivity. This episode is about working with your nervous system instead of fighting it. ✨ Next up in the series: The Missing Layer of Care You Might Be Skipping   —CHAPTERS— 00:00 Introduction to Overwhelm and the Nervous System 00:20 Series Overview and Previous Episodes Recap 00:51 Today's Focus: Understanding the Nervous System 01:31 Welcome and Host Introduction 02:30 Deep Dive into Nervous System Regulation 02:53 Polyvagal Theory Explained 04:03 Fight, Flight, and Freeze Responses 05:58 Coping with Current Events and Trauma 08:27 Feeling and Processing Emotions 24:27 Practical Coping Tools and Techniques 29:23 Conclusion and Final Thoughts   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/    DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

When life feels overwhelming, movement is often the first thing to fall off—not because you don’t know it helps, but because your system doesn’t have the capacity to initiate it. In this episode, we continue the When the World Feels Like Too Much series by rethinking movement through a nervous-system-informed and ADHD-honoring lens. This is not an episode about exercise routines, motivation, or discipline. It’s about why movement feels so hard during stressful seasons—and how to work with your body instead of pushing against it. We’ll explore why overwhelm shuts movement down, the mistake of treating movement like exercise, and how even small, gentle forms of movement can help regulate the nervous system and support ADHD functioning. This episode is about making movement possible again—without pressure, shame, or burnout. ✨ Next up in the series: What Your Nervous System Needs Right Now   —CHAPTERS— 00:00 Introduction: When the World Feels Heavy 00:09 Series Overview: When the World Feels Like Too Much 00:35 Today's Focus: Movement and ADHD 01:36 Understanding the Struggle with Movement 03:25 Redefining Movement for Regulation 04:38 Practical Tips for Gentle Movement 06:04 Listening to Your Body 08:55 Conclusion and Next Episode Preview   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

This part 1 of my five part series:  When the World Feels Like Too Much. When the world feels overwhelming—personally or collectively—sleep is often the first thing to fall apart. In this episode, we begin a five-part series on how to care for yourself when life feels heavy, unstable, or unsafe. We start with sleep—not because it’s easy, but because it’s foundational. We’ll explore why stress disrupts sleep so quickly, why ADHD brains are especially impacted by poor rest, and why trying harder to sleep often backfires. This episode offers a nervous-system-informed approach to rest that’s realistic, flexible, and compassionate—especially during hard seasons. This is not about perfect sleep routines or fixing yourself. It’s about protecting your capacity and giving your system enough rest to get through what you’re living in—without losing yourself. ✨ Next up in the series: How to Move When Everything Feels Like Too Much   —CHAPTERS— 00:00 Introduction: The Impact of Stress on Sleep 00:29 Series Overview: When the World Feels Like Too Much 01:58 Welcome to the Self Loved ADHD Woman's Way Podcast 02:44 Why Focus on Sleep First? 04:34 The Importance of Sleep Hygiene 20:39 Advanced Sleep Strategies 28:20 Dealing with Poor Sleep Nights 31:38 Conclusion and Next Episode Preview   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

There are days when “just pushing through” isn’t strength—it’s a survival reflex. In this episode, I talk about what happens in our nervous systems when violence, injustice, or collective trauma hits close to home. When something tragic happens, your body doesn’t experience it as news. It experiences it as threat. And for many ADHD women—especially those who are justice-sensitive—that threat lands deeply. We will explore: • Why ADHD nervous systems tend to react strongly to injustice • How emotional heaviness, numbness, or shutdown are normal responses • Why suppressing feelings often shows up later in the body • How to safely make space for what you’re feeling without collapsing • When to work with emotions alone—and when to seek support • Why action and advocacy can be regulating when done intentionally I also share specific, accessible ways to take action if that feels right for you—without pressure, shame, or urgency. This episode is not about productivity. It’s not about fixing yourself. And it’s not about bypassing what your body already knows. It’s about meeting this moment honestly and supporting yourself with care.   Resources Mentioned in the Episode ResistBot Text the word RESIST to 50409 Or visit ResistBot online to contact your representatives https://resist.bot/ 5 Calls App Provides current issues, call scripts, and direct connections to representatives https://5calls.org/   —CHAPTERS— 00:00 Introduction: Pushing Through Isn't Strength 01:06 Welcome to the Self Loved ADHD Woman's Way Podcast 01:47 Coping with Tragic Events 02:54 Understanding Our Feelings and Reactions 05:56 Normalizing Emotional Responses 12:16 Taking Action and Advocacy 17:13 Conclusion: Supporting Yourself and Others   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

Many ADHD women notice something this time of year that’s hard to explain. Their minds feel louder. Busier. Restless—even when nothing is “wrong.” In this short New Year’s Day episode, we explore a different way of understanding that mental buzz—one that isn’t about productivity, dopamine, or mindset fixes. Through a seasonal lens rooted in Ayurveda (a sister science of yoga), we’ll look at why winter can naturally amplify mental restlessness, anxiety, and scattered energy—and what helps soothe the nervous system instead of pushing against it. This episode gently introduces grounding practices that support your body and brain during the slower, quieter season of winter, without adding pressure or another thing to manage. ✨ Expect reflection, seasonal wisdom, and simple ways to help your system feel safer, steadier, and more settled right now.   —CHAPTERS— 00:00 Introduction: Understanding the Busy Brain 01:06 Welcome to the Self Loved A DHD Woman's Way Podcast 01:48 Seasonal Reasons for a Busy Brain 02:55 Introduction to Ayurveda and Doshas 04:57 Understanding Vata Dosha 08:04 Balancing Vata Dosha During Winter 10:25 Grounding Practices for a Calmer Mind 15:44 The Benefits of Oiling Your Body 20:37 Additional Grounding Techniques 21:30 Conclusion and Final Thoughts   ✨ Mentioned in the episode OILING I got my sesame oil from https://shop.gardenofedenstores.com/products/sesame-oil?_pos=1&_sid=58ca071e4&_ss=r&variant=396380021   You can also find it (or almond oil) in the body care or beauty section of places like Whole Foods, co-ops, and possibly Sprouts or Natural Grocers.   DISCOVER YOUR DOSHA QUIZES Classic:  https://www.banyanbotanicals.com/pages/dosha-quiz More in depth with 5 mind-body profiles (mental, emotional, behavioral, physical, fitness), offering a more nuanced view of how dosha influences both body and psychology: https://lifespa.com/body-type-quiz-dosha-ayurveda/?utm_source=chatgpt.com   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

As the year closes, many of us feel pressure to keep going, stay productive, and “finish strong”—even when our bodies and nervous systems are asking for something very different. In this short, reflective episode, we will explore why this particular season can feel heavier than expected, especially for ADHD women and high-achievers who are used to pushing through discomfort. We will gently question the belief that slowing down is a problem, and instead look at what this quieter, darker season might actually be inviting—without forcing meaning or bypassing real struggles. We will reflect on cycles—of nature, of energy, and of our own lives—and why resisting them often creates more exhaustion, not less. This isn’t a how-to or a list of strategies. It’s a pause. An invitation to listen differently. If you’ve been feeling tension between what the world expects and what your body needs right now, this episode is for you.   —CHAPTERS— 00:00 Introduction and Holiday Greetings 00:26 Embracing Darkness and Seasonal Affective Disorder 01:30 Connecting with Nature's Cycles 02:20 Finding Beauty in Darkness 05:10 The Importance of Stillness 07:17 Cycles of Life and Nature 11:05 Conclusion and Reflections   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/    DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

So many ADHD women are praised for being capable — dependable, reliable, the one who figures things out when others don’t. And yet, there’s a form of burnout that hides inside that role. In this episode, we will slow down a pattern many high-functioning women live inside without fully seeing — one that often looks successful on the outside while quietly draining the nervous system over time. We will explore how this pattern shows up in everyday life, why it can become heavier even when nothing appears to be “wrong,” and what begins to change once you recognize it for what it is. This conversation isn’t about doing less, quitting everything, or losing the parts of you that are competent and capable. It’s about understanding the cost of always being the one who holds it together — and why your body may be asking for something different now. If you’ve ever wondered why you’re exhausted despite doing everything “right,” this episode will speak to you.   —CHAPTERS— 00:00 Introduction: The Hidden Burnout 01:11 Welcome to the Podcast 01:53 Personal Experience: Being the Capable One 05:26 The Cost of Overextending 08:14 Recognizing Burnout Signs 10:35 Strategies to Avoid Burnout 19:51 Empowering Others: Delegating Tasks 25:28 Conclusion and Call to Action   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

Anger and rage can feel confusing, overwhelming, or even frightening — especially for ADHD women who were taught to suppress big emotions. In this episode, we will talk about why rage isn’t something to get rid of, but something worth listening to. We’ll look at how pushing anger away often makes it louder, and why rage tends to show up when boundaries are crossed or when we feel powerless to create change. We’ll also explore a different way of relating to anger — one rooted in curiosity, compassion, and nervous system awareness — so rage can soften instead of escalating into overwhelm or shutdown. This episode isn’t about forcing calm, staying positive, or bypassing hard feelings. It’s about understanding what your rage is communicating and learning how to work with it in a way that brings you back into your power.   —CHAPTERS— 00:00 Introduction: Embracing Your Rage 01:09 Welcome to the Podcast 01:51 The Stigma Around Women's Anger 03:18 Understanding and Validating Your Anger 05:43 Differentiating Anger and Rage 10:21 Working with Your Anger 13:09 Finding Your Power and Voice 21:26 Radical Acceptance and Moving Forward 28:07 Conclusion and Resources   📕 Mentioned in the episode: The Self-Loved Woman Way: How to Stop Playing Small with ADHD… A Journal-Book Experience   A guided, sensory-rich journal experience designed to help ADHD women slow down, listen inward, and work compassionately with big emotions instead of pushing them away. It supports the same curiosity-based, nervous-system-friendly approach we talk about in this episode.   Check it out here: https://jenbarnes.org/stop-playing-small/   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/   DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.  

If you’re an ADHD woman, especially a high-achieving one, chances are you’ve spent most of your life using coping habits that helped you survive… until they slowly stopped working. In this episode, I’m sharing the three coping patterns that supported me for decades but eventually contributed to resentment, exhaustion, and burnout. We’ll explore how these habits formed, why they seemed helpful, and how they quietly became stress responses that drained my energy, presence, and joy. And most importantly — we’ll walk through what I’m doing differently now so you can begin shifting these patterns in your own life. If you’ve ever felt like you’re running behind, over-functioning, or trying to “get it right” so nothing explodes later… this episode will help you feel seen, understood, and less alone.   ✨ Mentioned in the episode: The ADHD 5-Step Task Master Plan — a free, compassionate guide to help you get things done without burning yourself out. Grab it here: https://jenbarnes.org/task-master-plan/   —CHAPTERS— 00:00 Introduction: The Hidden Cost of ADHD Coping Habits 01:06 Welcome to the Self Loved ADHD Woman's Way Podcast 02:11 Maladaptive Coping Habit #1: Saying Yes to Everything 04:51 Maladaptive Coping Habit #2: Perfectionism 06:55 Maladaptive Coping Habit #3: Hyper Efficiency 10:08 Shifting Towards Healthier Habits 12:31 Conclusion: Embrace a Sustainable Life   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/    DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

Have you ever had a moment where you think, “I’m doing all the things… so why isn’t anything actually changing?” This week, I’m dropping a short post-holiday-week tidbit about the one shift I’ve seen move the needle more than any tool, strategy, planner, or productivity hack ever could. And no, it’s not what you think. After 25+ years in the mental health field, working with hundreds of ADHD women, I’ve watched this one thing quietly transform motivation, follow-through, emotional regulation, and the way women show up in their daily lives. But it’s the very thing most ADHD women never even consider—because we’ve been conditioned to focus on “fixing,” masking, and trying harder instead. This mini-episode invites you into something deeper, gentler, and honestly… more effective. If you’ve felt overwhelmed, ashamed, “scattered,” or like you’re constantly fighting your own brain, this one is for you. ✨ Tune in and see what opens up.     —CHAPTERS— 00:00 Introduction and Purpose 00:28 The One Thing That Makes a Difference 01:01 Understanding ADHD and Self-Acceptance 02:35 The Power of Compassion 03:21 Embracing Your Reality 04:28 Moving Towards Self-Love 06:43 Final Thoughts and Resources   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

Have you ever had one of those days where you’re doing everything you’re “supposed” to do to get motivated… and you still end up frozen, spiraling, or pushing yourself so hard you’re exhausted before you even begin? If you’re an ADHD woman, that isn’t a character flaw. It’s conditioning. It’s survival mode. And honestly? It’s one of the biggest reasons so many of us stay stuck in overwhelm and burnout. In this episode, we’ll unpack why traditional motivation strategies — willpower, urgency, shame, fear, or trying to be “consistent” — backfire for ADHD brains. These approaches don’t support our wiring; they fight against it. Then I walk you through four ADHD-friendly ways to actually get motivated without relying on panic, pressure, or self-judgment. You’ll learn how to work with your natural tendencies, match tasks to your energy, make things interesting, and regulate your nervous system so you can start from a place of safety instead of stress. By the end, you’ll understand the real science behind ADHD motivation and have simple, doable tools to support yourself with more compassion and far fewer consequences. Mentioned in the episode: 📺  Are You Living… or Just Functioning? ADHD’s Quiet Disconnection https://youtu.be/nZGb-Hl-Xac   —CHAPTERS— 00:00 Introduction: The Struggle with Motivation 00:29 Why Traditional Motivation Fails for ADHD 01:37 Welcome to the Podcast 02:18 Personal Anecdotes and Realizations 05:16 Common ADHD Motivation Pitfalls 22:54 Effective ADHD-Friendly Motivation Strategies 29:53 Conclusion and Resources   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.  

Have you ever walked into a meeting and instantly started monitoring yourself—your volume, your facial expressions, your ideas—so you wouldn’t come across as “too much”? Too intense, too direct, too emotional, too silly, too curious? In this episode of The Self-Loved ADHD Woman Way, we’re unpacking the fear of being “too much” at work and how it quietly shapes the careers and nervous systems of ADHD women. I share stories about being labeled too loud, too playful, and too direct, how I moved from feeling “not enough” to over-functioning so no one would see my struggles, and the moment I realized “not enough” and “too much” actually come from the same place. We’ll explore how childhood conditioning, masking, workplace expectations, and rejection sensitivity all intertwine—and why playing small has real emotional, physical, and career costs. You’ll also learn practical ways to start reclaiming your authentic self at work in small, nervous-system-friendly steps. In this episode, we’ll explore: • How ADHD women internalize messages about being “too much” • The paradox of feeling both “not enough” and “too much” • Over-functioning, masking, and the hidden cost of playing small • Why visibility feels so threatening in professional spaces • Nervous system tools to anchor yourself when you feel exposed • Small, doable ways to practice being more of who you really are at work If you’re ready to go deeper into this work, my journal-book experience, The Self-Loved ADHD Woman Way: How to Stop Playing Small with ADHD, will help you explore the parts of you that feel too much or not enough—and begin to build a more self-loving, grounded relationship with yourself. Learn more here: https://jenbarnes.org/stop-playing-small/   —CHAPTERS— 00:00 Introduction: The Fear of Being Too Much 00:50 Personal Experiences and Struggles 01:36 Understanding the Fear of Being Too Much 02:53 Podcast Introduction and Overview 03:35 Exploring the Fear of Being Too Much 04:17 Childhood Conditioning and Nervous System Responses 06:08 Workplace Challenges and Personal Stories 12:35 Internalized Labels and Misinterpretations 13:53 The Paradox of Being Too Much or Not Enough 17:28 Consequences of Playing Small 23:53 Navigating the Workplace with ADHD 27:29 Strategies for Authentic Self-Expression 37:05 Conclusion and Resources   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/    DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

Have you ever looked at your life from the outside and thought, “Everything looks fine… so why don’t I feel fine?” In this episode, I’m talking about the quiet, almost invisible shutdown many ADHD women experience when we’re technically “getting things done,” but we’ve disconnected from our bodies in order to do it. Not burnout. Not a crisis. Just this low-grade numbness that sneaks in when survival mode becomes our norm. I share how I noticed this pattern in myself, the subtle signs so many of us overlook, why high-functioning ADHD often comes at a physical and emotional cost, and the small, compassionate shifts I’m making to come back into my life instead of just managing it. If you’ve been productive but not present… if you’re checking boxes but not feeling anything while you do it… this episode is going to land deeply. ✨ Mentioned in the episode:  Eleonore de Posson, https://www.eleonoredeposson.com/   —CHAPTERS— 00:00 Introduction: Feeling Alive vs. Going Through the Motions 01:00 Recognizing the Signs of Disconnection 02:05 Personal Experiences and Realizations 05:51 Understanding ADHD and Dissociation 07:24 The Importance of Mindfulness and Presence 11:53 Strategies for Reconnecting with Your Body 19:12 The Role of the Nervous System 27:41 Practical Tips for Staying Present 36:58 Conclusion: Embracing Mindfulness in Daily Life   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/   DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy. If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

Have you ever felt that quiet pressure to do it right — eat right, work right, rest right, even “heal” right — and wondered why it feels so heavy? In this episode, I’m exploring the hidden cost of trying to get it right — especially for ADHD women who are already juggling so much. This layer of perfectionism isn’t about chasing approval; it’s about trying to prevent chaos, exhaustion, or the overwhelm that comes when things go wrong. I share stories from my own life — from childhood moments of not being believed to adult experiences that taught me to stay hyper-vigilant — and unpack how this pattern is really a nervous system strategy for safety, not flawlessness. You’ll learn how to recognize when your “do it right” part is trying to protect you, how to reconnect with your Self (the calm, compassionate center that knows what to do), and how to build the skills and structure that help you feel safe enough to be imperfect. Because true freedom doesn’t come from doing it all right — it comes from knowing you can handle it when you don’t. Mentioned in the episode: Check out my journal-book experience The Self-Loved Woman Way: How to Stop Playing Small with ADHD”.  It is a tangible journal-book that comes in a keepsake box with sensory items I selected to help you do this work - the deeper work of healing. Watch the video showing what it is and learn more here 👉 https://jenbarnes.org/stop-playing-small/ Here is that video on Nervous System Regulation I promised to share, giving you a small taste of some of getting regulated: ADHD Nervous System Regulation: Get Unstuck https://youtu.be/Msq4p8ECNOw    —CHAPTERS— 00:00 Introduction: The Pressure to Get It Right 01:49 Personal Insights and Realizations 02:41 Perfectionism as a Defense Mechanism 04:03 Childhood Memories and Their Impact 05:32 Struggles with Being Heard and Understood 07:02 Recent Experiences and Lessons Learned 10:00 Understanding the Drive for Perfection 13:34 Strategies for Managing Perfectionism 19:09 Building Capacity to Handle Imperfection 34:14 Practical Tips for Letting Go of Perfectionism 38:57 Conclusion and Resources   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/   DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.  

Ever find yourself replaying something that happened — a conversation, mistake, or awkward moment — and you just can’t stop? You analyze it from every angle, and instead of relief, you just end up feeling worse. You’re not alone. ADHD brains are sticky. We hold on to things longer, feel them more deeply, and often internalize them as something we need to fix or make right. But the truth is, most of the strategies we’re told to use — “just let it go,” journaling, reframing — only work for a moment before the replay spiral starts again. In this episode, we'll explore what’s really happening when ADHD brains can’t stop looping, why this pattern ties so closely to emotional sensitivity and shame, and what I've found that finally helps break the cycle. You’ll learn what doesn’t work, what helps short-term, and the deeper shifts that actually last. ✨ If your brain won’t stop replaying what went wrong — this episode will show you how to soften the pattern and finally find peace.   Resources Mentioned: The Self-Loved ADHD Woman Way: How to Stop Playing Small Journal-Book Experience → https://jenbarnes.org/stop-playing-small/ Journal Back to Self: A 13-Week Guided IFS Journey by my colleague Tara Hedman → → https://www.hedmanwellness.com/journal-back-to-self —CHAPTERS— 00:00 Introduction: The Replay Loop 01:03 Welcome to the Podcast 01:48 Understanding ADHD and Replaying Thoughts 04:47 Short-Term Solutions That Don't Work 07:06 Effective Long-Term Strategies 13:37 Personal Anecdotes and Deeper Insights 20:32 Conclusion and Call to Action   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

Have you ever wondered why ADHD feels harder for you than it should? You’ve read the books, tried the planners, and built the systems—but it still feels like you’re swimming upstream every single day. In this episode, we uncover what’s really going on beneath the surface. You’ll learn why ADHD women often live life on “hard mode,” how chronic nervous-system dysregulation makes everything feel impossible, and what you can do to finally make daily life and focus easier. We’ll explore the difference between fight, flight, and shutdown states—and how trauma, masking, and constant over-functioning keep your brain stuck in survival mode. You’ll also discover simple ADHD-friendly ways to regulate your nervous system so focus, calm, and motivation start to feel natural again. ✨ If you’re ready to go deeper into healing and creating an inner environment where your brain can finally rest and recharge, check out my journal-book experience: 👉 The Self-Loved ADHD Woman Way: How to Stop Playing Small with ADHD https://jenbarnes.org/stop-playing-small/   —CHAPTERS— 00:00 Introduction: Why Does Everything Feel So Hard? 00:52 Understanding ADHD and Its Hidden Challenges 01:54 Living Life on Hard Mode with ADHD 03:59 The Impact of a Dysregulated Nervous System 05:24 Fight, Flight, or Shutdown: How Our Nervous System Reacts 11:06 Healing and Regulating Your Nervous System 15:47 Conclusion and Further Resources   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

Ever sit down to focus and suddenly your brain takes off in 12 directions at once? You’re not alone — and it’s not about willpower. In this follow-up to last week’s episode, we dive into the real reasons ADHD women lose focus from the inside out — and how to retrain your brain to come back to center without fighting yourself. You’ll learn science-backed ways to quiet internal noise, work with your Default Mode Network, and rebuild your brain’s focus through mindful repetition, movement, and emotional processing. By the end, you’ll understand how to stop battling your attention and start cultivating focus that feels calmer, steadier, and actually sustainable. 🎧 Listen in for ADHD-friendly strategies you can start practicing today — no shame, no quick fixes that don’t last, just real tools for real brains.   —CHAPTERS— 00:00 Introduction: The Struggle to Focus 00:16 Recap of Part One: Understanding Internal Distractions 00:37 Today's Focus: Reclaiming Attention 01:23 Welcome and Podcast Overview 02:17 Strategies to Combat Internal Distractions 03:47 Understanding the Default Mode Network 07:58 Mindfulness and Its Benefits 12:09 The Role of Rewards and Motivation 13:58 Managing Emotions and Sensitivity 18:07 Improving Executive Function and Memory 24:57 Conclusion and Final Thoughts   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

Most ADHD women think distraction means pings, notifications, or people interrupting. But what if the biggest distractions aren’t outside of you at all? In this episode of The Self-Loved ADHD Woman Way Podcast, we're pulling back the curtain on the invisible distractions happening inside your own mind — the kind that steal your time, drain your energy, and erode your confidence without you even realizing it. This isn’t about blaming yourself. It’s about finally naming what’s going on so you can understand why it feels so relentless — and why it’s not your fault. ✨ Next week: Part 2 of this mini-series — How to Reclaim Focus from ADHD’s Internal Distractions. we'll explore practical strategies, nervous system regulation tools, and lived examples to help you work with your brain instead of against it. If you’ve ever wondered why your thoughts pull you away when you need to focus most, this is your invitation to listen in. Clarity alone can change everything. Mentioned in the episode: FREE 5-Step Task Master Plan -> https://jenbarnes.org/task-master-plan/   —CHAPTERS— 00:00 Introduction to Distractions 01:03 Welcome to the Podcast 01:45 Understanding Internal Distractions 03:36 The Rich Inner World of ADHD 06:59 Five Reasons for Internal Distractions 08:36 Default Mode Network Explained 11:15 Dopamine and ADHD 13:26 Big Feelings and Distractions 16:49 Executive Functioning and Working Memory 20:20 Conclusion and Next Steps   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/    DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.