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Description
Education, Support and Coaching for Adults with ADHD.
Combing science backed research and evidence based coaching tools to help you understand and work with your ADHD brain.
With a no BS approach, this Podcast will help you better understand your unique ADHD brain and how you can work with it to feel better, increase your self-confidence, improve your relationships and achieve your goals.
Empowering adults with ADHD to thrive.
**Xena Jones is not a medical professional. This podcast is not a substitute for medical advice.**
162 Episodes
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In this episode, we’re unpacking Pathological Demand Avoidance (PDA) - It’s the “the second it becomes a have to, my brain says hell no” feeling, you might experience… I can decide myself to clean the kitchen & feel fine. But if my partner asks me, suddenly it’s a whole thing! We’ll chat about: What PDA is & how it’s driven by anxiety & a need for autonomy, not laziness or being difficult.How PDA can show up in adults with ADHD, from ignoring texts to melting down over “si...
In this conversation we’re unpacking dopamine: what it actually is, how it works differently in ADHD brains & why not all dopamine is created equal. You’ll learn the crucial difference between fast dopamine (quick hits that spike & crash) & slow dopamine (the kind that actually supports your motivation, mood & long-term goals). We’ll chat about: What dopamine really is (in simple, ADHD-friendly language)How ADHD brains are wired differently when it comes to reward & moti...
Inside the episode, we explore: What emotional regulation actually is (in real-life, human terms - not textbook jargon)What emotional dysregulation looks like in everyday ADHD life: snapping, spiralling, shutting down or numbing outWhy ADHD brains feel emotions more intensely & struggle to “come back down”How Rejection Sensitive Dysphoria (RSD) & interoception challenges feed into big, fast emotionsThe 4 R’s of emotional response: Resist, React, Reject & ReceiveHow emotions secret...
If you’ve been told your whole life that you’re disorganised, unreliable or bad at time management, this episode will help you see what’s really going on in your ADHD brain & give you tools to work with it instead of beating yourself up. Inside the episode, we cover: What time blindness actually is for ADHD brainsHow it shows up in real life, from late fees to missed bedtime to “oops, I forgot that Zoom call”Why our executive functions (working memory, planning & prioritising) make ...
Grab the free Wall of Awful worksheets to go along with this episode *here* Why is it so hard to reply to that email, book the appointment or drop off the charity bag that’s been in your car for weeks? In this episode, we’re talking about the Wall of Awful... It's the emotional wall between you & the task. In theory the task is simple. But emotionally, it feels HUGE. That “too much” feeling is your wall of awful. Inside the episode, we explore: What the Wall of Awful is & why ADHD...
Ever noticed that the more you “treat yourself” with Netflix, snacks, scrolling or online shopping… the more anxious, restless or flat you feel afterwards? You’re not imagining it, my friend. In this episode we’re talking about dopamine layering – stacking multiple feel-good hits at once & how that cocktail can quietly crank up anxiety & numbness, especially in ADHD brains. We’ll unpack what’s actually going on in your brain using Dr Anna Lembke’s work (Dopamine Nation), plus my v...
Do you struggle to stay in one job for long? Are you looking for the perfect ADHD career fit? Do you find tasks that are a 'no-brainer' for your colleagues take you 5x as long to complete? If so, you’re not broken - you’re responding to how our ADHD brains are wired… and this episode is for you! We’re unpacking why careers can feel so hard for ADHDers, why so many of us change jobs or directions regularly & why that’s not a personal failing. I share my own very zig-zag car...
If you’ve ever set the same goal over & over again… then quietly stopped trying… then used that as “proof” that you never follow through, this episode is for you. We’re talking about shame-based goals: the goals you set because you believe there’s something wrong with you that needs fixing. “I have to lose weight because I’m disgusting.” “I need to stop yelling at my kids because I’m a terrible parent.” “I should save money because I’m so bad with it.” On the surface, they...
If your ADHD brain loves to tell you “I didn’t do enough this year” or “I should be further along by now,” this episode is for you my friend! I walk you through the 6 questions I ask myself at the end of every year to help my ADHD brain see the full picture, not just the blooper reel. We talk about the idea of living in “the gap” (only seeing how far you are from where you think you should be) vs “the gain” (actually noticing how far you’ve come), and why ADHD brains are especially ...
“Telling neurodivergent people to try harder is like telling someone with Type 1 diabetes to just make insulin.” That line stopped me in my tracks… and it was only one of the powerful moments from the ADHD Conference I just MC’d here in NZ. If you ever get the chance to attend an ADHD conference… do it. The energy, the learning, the ‘OMG same’ moments - truly amazing! In this episode, I’m sharing the biggest lessons from each speaker, plus some behind-the-scenes as the MC from the most re...
If you’re an ADHDer trying to juggle relationships, parenting, big emotions, money decisions, executive dysfunction… and ya know, life - this episode is going to feel like a giant exhale. Today I’m joined by Logan Donnelly - the face behind KiwiDad & creator of The Social AI. You may know him from his viral parenting and relationship tips… or from his work teaching people how to use AI to make life simpler, easier & way less overwhelming. Logan and his wife were both diagnosed wit...
The holiday season is supposed to be “the most wonderful time of the year”… but if you’re an adult with ADHD, it can also be one of the most overwhelming. Between the extra social events, the pressure to buy gifts, the spending, the sensory overwhelm, the family dynamics, and the time-crunch at work - your ADHD symptoms might feel louder than ever. In this episode, we’re talking about how to survive (and maybe even enjoy) the holidays without burning out, going broke or abandoning y...
Today we’re shining a big bright neon light on the strengths, advantages & downright magical things ADHDers bring to the table. Inside this episode, we get into the real-life ways ADHD brains excel, including: ✨ Crisis Brilliance - why we become geniuses the moment things go sideways (wait until you hear my first-day-as-manager story 🙃) ✨ Instant Encyclopaedia Mode - how we can go from “never heard of it” to “expert in 48 hours” (Madagascar, submarines… you’ll see) ✨ Pattern Recog...
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 o...
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-...
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 workplaceHow curiosity & kindness transform conversa...
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 restoringHow to sprinkle micro-rests into your day - especially when you’re busy This one’s a gentle permission slip to rest in ways...
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 wave...
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 d...
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 l...
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