Girls That ADHD

It’s March which means many of us may or may not have forgotten the goals we set for ourselves at the start of the year. No judgement here, we totally get the spike of motivation in January that seems to lose us when life comes back in full force. BUT, the good news is, there is no rule against re-finding your goals and working towards them at any point of the year!In this week’s episode, Anushka and Sayaka discuss:00:00 Intro02:30 Are we all freaking out right now??03:46 Anushka and Sayaka’s goal setting practices07:16 You need to have some side quests09:20 Anushka’s 2025 goals10:25 Find yourself a friend who…11:30 Start from a place of love13:00 Speak your goals into existence14:14 Breaking your year into quarterly themes16:40 How to break or pick up a habit as an ADHDer18:25 Understand your dopamine cycle19:40 You have free will21:35 Recognise your barriers23:37 Have I achieved everything?25:14 A gentle reminder27:04 Outro----------------------------------------------------------------------We cannot BELIEVE that we are officially at the end of season 3 for Girls That ADHD! What a season it has been!We are so incredibly grateful to our returning AND new listeners for joining us this season as we sat down with some friends and chatted about all things ADHD and life. We are so looking forward to seeing you again for season 4 super soon!!----------------------------------------------------------------------Work with us!Umeed Psychology Coaching and Counselling - https://www.umeedpsychology.com.au/neurodiversity-psychoeducational-assessments-1Umeed culturally-responsive ADHD assessment (PD): https://www.umeedpsychology.com.au/culturally-responsive-adhd-assessment —--------------------------------------------------------------------Find us on:Instagram - https://www.instagram.com/girlsthatadhd/?hl=enTikTok - https://www.tiktok.com/@girlsthatadhdAnd wherever you find your podcasts!#goalsetting #newyearresolution #adhd #neurodivergence #podcast #girlsthatadhd

This week, your two favourite ADHD therapists are sitting down to answer the question on many minds: Why does everyone have ADHD these days?Look, we get it! There has absolutely been an increase in ADHD diagnoses in the past few years. But, contrary to popular belief, it has nothing to do with being trendy and everything to do with increased awareness and education.Exploring the complexities of ADHD awareness, the role of social media, pop culture, and stigma, Anushka and Sayaka discuss the growing rate of diagnoses and what this ACTUALLY means. Spoiler alert: no, not everyone has “a little ADHD” in them. With better (and more accessible) language, education, reduced stigma surrounding mental health, and more research, we’ve taken big steps towards a more neuro-divergent friendly dialogue.--------------------------------------------------------------------Timestamps00:00 intro01:02 Doesn’t everyone have a bit of ADHD??02:40 Social media’s influence on ADHD awareness04:24 COVID19: The Diagnostic Earthquake07:30 The cultural shift in mental health dialogue10:30 The history of ADHD stigma11:50 The human experience vs ADHD diagnosis16:10 Why we need to stop saying “everyone has ADHD”19:37 The under-represented population in diagnosis24:39 How do we talk about ADHD responsibly?27:20 Anushka’s (lovely) hairdresser - validating people’s experience28:50 Wrap up30:21 Outro--------------------------------------------------------------------Work with us!Umeed Psychology Coaching and Counselling - https://www.umeedpsychology.com.au/neurodiversity-psychoeducational-assessments-1Umeed culturally-responsive ADHD assessment (PD): https://www.umeedpsychology.com.au/culturally-responsive-adhd-assessment --------------------------------------------------------------------Find us on:Instagram - https://www.instagram.com/girlsthatadhd/?hl=enTikTok - https://www.tiktok.com/@girlsthatadhdAnd wherever you find your podcasts!#neurodivergence #mentalhealth #psychology #podcast #girlsthatadhd

This is a BIG question we hear VERY often as culturally-aware therapists. So, if you’ve been trying to answer this alone, this episode was made for you.It’s not unusual to see similarities between your culture and the ADHD traits often identified. Talking over one another, big expressions of emotion, multitasking, flexible perceptions of time - these can fit in either or. To help you clear any confusions, we made this episode for you.Tune in to hear all about:How culture and ADHD shape and explain your traits (respectively)The significance of a collectivist culture in influencing your upbringingHow stigmas can prevent individuals from marginalised communities to seek supportThe misunderstanding of ADHD traits in ethnic culturesAs a gentle reminder, ADHD traits show up differently in each person. If you’re curious or want to discuss the (eerily similar) overlaps between your culture and the way your brain works, please reach out for professional help. Our details are down below ✨Timestamps00:00 Intro01:44 Asian households can be CHAOTIC02:45 Culture vs ADHD03:50 Collectivist cultures: the normalisation of chaos05:24 Forcing girls to “toughen up”07:20 Migration: survival comes first10:25 Misunderstanding ADHD traits12:05 Difficulty is moralised14:30 Episode wrap up15:30 Culturally-responsive practice16:42 Outro—--------------------------------------------------------------------For culturally-sensitive therapy, find us here.For practitioners, Umeed culturally-responsive ADHD assessment (PD): https://www.umeedpsychology.com.au/culturally-responsive-adhd-assessment —--------------------------------------------------------------------Find us on:Instagram - https://www.instagram.com/girlsthatadhd/?hl=enTikTok - https://www.tiktok.com/@girlsthatadhdAnd wherever you find your podcasts!

Sharing your ADHD diagnosis can feel risky, dangerous, and can even lead to disappointment sometimes. BUT, preparing yourself for the worst possible outcome isn’t preparation, it’s anxiety. So, how can we ACTUALLY prepare to share this information?In this episode, we talk about how to decide who to tell, when to tell them, and why you might want to share your ADHD diagnosis in the first place. We also unpack the emotional side of disclosure, the fear of being misunderstood, the impact of past labels, and the importance of emotional safety.If you're wondering:Why telling people about your ADHD can feel so vulnerableHow to decide if you want to disclose at allQuestions to ask yourself before telling someoneWho to tell first (and why it matters)How to prepare for different reactionsWhat to do if someone minimises or misunderstands your diagnosisSimple, realistic scripts for work, dating, family, and friendsThis conversation is all about choice, compassion, and alignment - not pressure.------------------------------------------------------------------00:00 Intro02:04 I NEED to tell someone03:04 Our experience telling family05:00 Your response MATTERS06:15 Figuring out your WHY08:15 Preparing for their reaction09:25 The vulnerability of sharing your diagnosis10:40 Scripts for sharing your diagnosis16:06 Maintaining a relationship with people who are not supportive17:00 Don’t skip!! - A gentle reminder18:00 Outro------------------------------------------------------------------------------------------------------------------------------------Find us on:InstagramTikTokAnd wherever you find your podcasts!------------------------------------------------------------------Like, follow, share and stay a while! xx

From shame and sensory overload to impulsivity, emotional disconnection, and difficulty communicating needs, the effects of ADHD on sexuality and desire are CHAOTIC to say the least.We invited Natasha Lama, a registered psychotherapist and neurodivergent sex therapist to discuss ALL that comes with ADHD and sex. If you struggle with:Un(masking) in your relationshipsCommunicating your needsSetting boundariesOr simply understanding how your neurodivergence affects your sex life--------------------------------------------------------------------Work with us!Umeed Psychology Coaching and Counselling --------------------------------------------------------------------Work with Natasha here.Find her Instagram here.--------------------------------------------------------------------Find us on:Instagram TikTok

This week, we are revisiting old-school Girls That ADHD! No guest speakers, just two ADHD therapists with ADHD, sharing lived experience and our expertise on all things ADHD relationships! Whether you are:An ADHDer dating a non-ADHDerAn ADHDer dating an ADHDerA non-ADHDer dating an ADHDerOR a single ADHDer navigating the dating world right now,…this episode is for you.In this episode, we discuss:Navigating ADHD traits in a relationshipThe significance of working TOGETHER and not AGAINST each otherThe shield of intentSignificance of ADHD education (whether you have it or are dating someone with it)The (sometimes) invisible toll it can take on the non-ADHDer partner+ practical tools to implement in your relationship!Make sure to like, comment, subscribe, share this episode with your partner and loved ones!—------------------------------------------------------------------Recommended books:The Year I Met My Brain This is ADHD Dirty LaundryFair Play —------------------------------------------------------------------Work with us!Umeed Psychology Coaching and Counselling —------------------------------------------------------------------Find us on:Instagram - https://www.instagram.com/girlsthatadhd/?hl=enTikTok - https://www.tiktok.com/@girlsthatadhdAnd wherever you find your podcasts!

DISCLAIMER: This episode is filled with mini tangents and conversational pivots. If you’re looking for a scripted podcast, this isn’t for you. If you’re looking for candid, funny conversations between three therapists who just get it, then welcome! Grab a snack, a drink, and unwind with us.This week, we are joined by Mish Kumar-Jonson, a South Indian, non-binary, queer, neurodivergent, and disabled Accredited Mental Health Social Worker based on unceded Kulin Nation lands. As a therapist, researcher, and EMDR consultant, Mish integrates anti-colonial and healing-centred approaches to trauma work, especially with people of the global majority to create spaces where folks can connect, heal, and embody their favourite selves. Together, we discuss the intersection between neurodivergence and queerness and the struggles both identities face when navigating the world. We explore:Identity and inner strugglesMasking and the cost of palatabilitySelf-compassion as a queer and/or neurodivergent personThe significance of having the right support system in place------------------------------------------------------------------When you HAVE TO reach Mish:Niram - EMDR and Trauma Counselling------------------------------------------------------------------🔔 Don’t forget to subscribe for weekly episodes on ADHD, mental health, and real-life tools for neurodivergent minds.👉 Follow us on Instagram and TikTok: @girlsthatadhd

Impulsive spending, financial avoidance, accidental missed bills - these are just some of the hidden costs of ADHD. Money and ADHD can be a messy mix. Add in the cultural rejections of having open conversations about money and there you have a successful case of shame-filled, fearful adults who are lost in the capitalist society they live in. On a mission to normalise finance talks, we invited resident brown boy in Fintech, CEO and Founder of Inaam, Arjun Agarwal, to have honest, open conversations about ADHD and money. Arj is a TEDx speaker, globally recognised entrepreneur, former Portfolio Manager at KPMG High Growth Ventures, and social impact advocate working to bridge the gap between capital, young people, and entrepreneurship. Together, we explore:Why ADHD brains often struggle with money (and why it’s not a personal failure)How shame and avoidance keep ADHDers stuck in financial cyclesCommon ADHD money patternsWhy traditional budgeting advice often doesn’t work for neurodivergent peopleWhat shame-free, values-aligned finance can look like for adults with ADHDThis episode is for anyone who’s ever felt overwhelmed, embarrassed, or stuck when it comes to money. Let’s move forward together.🎧 Listen now and let us know what resonated in the comments.—------------------------------------------------------------------neurodivergent minds.👉 Follow us on Instagram and TikTok: @girlsthatadhd🎁 Check out all our episodes: https://www.girlsthatadhd.com/🎧 Listen on Spotify, Apple Podcasts & YouTube#finance #podcast #lifestyle #neurodivergence #girlsthatadhd

In this week’s episode, we explore how unrecognised or unmanaged ADHD in adulthood often leads to trauma, and how parts work offers a compassionate, practical way to make sense of inner conflict and self-blame.With the incredible Caroline Burrows, an accredited Mental Health Social Worker, psychotherapist, and EMDR trainer and consultant, we had so many insightful conversations about:The struggles of being a late-diagnosed ADHDerThe overlap between ADHD and traumaThe parts of us we build when our ADHD goes undiagnosedEmbracing our authentic selves with compassion and curiosityWith our collective lived experience and expertise, this episode was filled with so many healing conversations. For our late-diagnosed ADHDers - you’re going to love this one.To follow Caroline and her amazing work:Find her on Instagram: @Carolineburrows.emdr   Her website: https://www.carolineburrows.com.au/🔔 Don’t forget to subscribe for weekly episodes on ADHD, mental health, and real-life tools for neurodivergent minds.👉 Follow us on Instagram and TikTok: @girlsthatadhd🎁 Check out all our episodes: https://www.girlsthatadhd.com/🎧 Listen on Spotify, Apple Podcasts & YouTube

We’re baaaack!! If you’re new here, we are Anushka and Sayaka, your two ADHD therapists with ADHD, here to help you navigate the beautiful, chaotic life as an ADHDer. If you’re a returning listener, we are so happy to have you back here.In our first episode of season 3, we sat down with Dr Royan Kamyar, a physician-entrepreneur and the Founder & CEO of Owaves, a digital health company on a mission to revolutionize time for health and well-being. Under his leadership, Owaves has helped over one million people across 150+ countries build healthier routines. The app has been featured by Reuters, Forbes, The Washington Post, and Fox News.Royan also served as Principal Investigator for the NIH Precision Medicine Initiative, the largest research program in U.S. history, leading digital innovation for nearly one million participants. Owaves collaborates with UC San Diego’s Center for Circadian Biology, Scripps Research and the American College of Lifestyle Medicine to advance the science of daily rhythms and precision health.In this episode, we cover:Time blindness vs time agnosiaAn ADHDer’s experience of time agnosiaThe importance of visual time plannersHow to work with your chronotype to optimise your 24 hours, energy, and lifestyleAs a friendly reminder, the process of finding what works for you is multifaceted and not always straightforward. Give yourself permission and grace to find your way.Try the Owaves quiz!Follow Owaves on Instagram and TikTok.

In this season finale of Girls That ADHD, ADHD therapists Sayaka & Anushka explore why ADHDers struggle to celebrate themselves — and how to start. From redefining what counts as a “win” to creating dopamine-friendly rituals, we share practical ways to acknowledge your progress and end the shame spiral.To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!For more Girls That ADHD:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for our monthly newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube

In this episode of Girls That ADHD, ADHD therapists Sayaka & Anushka explore why self-compassion is so hard for ADHDers — and how to shift from shame to support. We talk about unlearning negative self-beliefs, reframing inner criticism, giving yourself permission to rest, and building confidence through small wins and ADHD-friendly strategies.To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!For more Girls That ADHD:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for our monthly newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube

In this episode of Girls That ADHD, ADHD therapists Sayaka & Anushka unpack internalised ableism — what it is, where it comes from, and how it shows up in ADHDers as burnout, perfectionism, masking, and self-blame. Learn how to recognise it, shift your self-talk, and start managing ADHD from a place of compassion, not shame.To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!For more Girls That ADHD:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for our monthly newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube

If your brain LOVES to spiral into worst-case scenarios and overthinking… we see you. In this episode, we explore what thought spirals look like with ADHD, why they happen, how they can derail your focus, mood, and motivation and provide practical tools and strategies you can use to get out of them.To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠⁠⁠!For more Girls That ADHD:⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for our monthly newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube

In this episode, we go deeper into understanding emotional regulation with ADHD. If you ever feel like you’re too much, numb, spiraling, or overstimulated — this one’s for you. We explore how to track your dysregulation patterns and bring yourself back to regulation and include ADHD-friendly regulation strategies that are gentle, realistic, and flexible. This episode builds on our Emotional Regulation episode from Season 1, so go back and listen if you haven’t yet!To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠⁠!For more Girls That ADHD:⁠⁠⁠⁠⁠⁠⁠⁠Sign up for our monthly newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube

ADHD masking: it helps you fit in — but at what cost? In this episode, Sayaka and Anushka unpack the concept of masking with ADHD: what it is, why we do it, and how it slowly chips away at your identity, energy, and self-worth — especially for women and marginalised folks. Unmasking is scary — but it’s also the first step toward authenticity, self-acceptance, and less burnout.To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠⁠!For more Girls That ADHD:⁠⁠⁠⁠⁠⁠⁠Sign up for our monthly newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube

Sayaka and Anushka get real about dating with ADHD — the thrill, the burnout, and the confusion in between. From online dating dopamine loops to limerence, rejection sensitivity, masking, and the constant “am I being too much?” spiral, we dive deep into what makes modern dating so intense (and exhausting) for ADHDers.This is just the beginning — dating with ADHD is a whole journey. Let us know your questions or stories for future episodes.To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠!For more Girls That ADHD:⁠⁠⁠⁠⁠⁠Sign up for our monthly newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠

In this episode of Girls That ADHD, Sayaka and Anushka dive deep into the internal experience of ADHD boredom — the under-stimulation, the thought spirals, the restless body, the urge to do everything and nothing at once. We then explore ADHD-friendly strategies like pairing tasks, bilateral stimulation, and other boredom-busting tools for you to use.If you’ve ever spiraled in a moment of stillness or felt physically uncomfortable with “nothing to do,” this episode is your validation and your toolkit. To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠!For more Girls That ADHD:⁠⁠⁠⁠⁠Sign up for our monthly newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube

Routines are essential and often feel impossible for ADHDers. In this episode of Girls That ADHD, ADHD therapists and business owners Sayaka and Anushka get real about what actually works (and what doesn’t) when it comes to building flexible, sustainable routines that support your wellbeing and goals without burning out.We cover: Throwing out neurotypical routine advice, Time-blocking by energy, not perfection, Building routines for good days, medium days, and hard days, Planning for procrastination and rest, Using “done” lists, not just to-do lists, Creating visual tools that support ADHD working memory, Prioritizing daily functioning + executive function, Making routines work for your brain, not against itIf you’ve ever felt like you need structure but hate being boxed in, this one’s for you. 💛To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠⁠website⁠⁠⁠⁠!For more Girls That ADHD:⁠⁠⁠⁠Sign up for our monthly newsletter⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠#ADHDroutines #GirlsThatADHD #NeurodivergentSupport #FlexibleRoutines #ADHDProductivity #ADHDwellbeing

Setting goals with ADHD doesn’t have to mean burnout. In this episode, Sayaka and Anushka — two ADHD therapists + business owners — share how they set goals that actually work for their brains.We talk:How to figure out how many goals you can managePriorities vs “nice to haves”Breaking down goals by year/month/week/dayUsing lists, visuals, or bingo cards to trackBeing “inconsistently consistent”Reviewing + replanning goals quarterlyTune in for real, neurodivergent-friendly strategies that ditch the shame + work with your energy, not against it. 💡To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our ⁠⁠⁠website⁠⁠⁠!For more Girls That ADHD:⁠⁠⁠Sign up for our monthly newsletter⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠YouTube#GirlsThatADHD #ADHDGoals #NeurodivergentTips #ADHDGoalSetting #ProductivityWithADHD #ADHDPodcast #ADHDroutines