Claim OwnershipNavigating Adult ADHD
Subscribed: 130Played: 1,500
Subscribe
© 2026 Navigating Adult ADHD
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.**
169 Episodes
Reverse
Check out the ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool) If you’ve ever found yourself wondering whether your sensory overwhelm, social struggles, need for routine, or masking goes beyond ADHD, this episode is for you. We’re unpacking the overlap between ADHD and autism, some key differences, why so many adults miss it, and how to reflect on this question without spiralling. In this episode we explore: Why ADHD and autism can look so simi...
Do you bounce your leg, chew your cheek, pick your skin, replay the same song on loop, or pace while you think? That might be stimming, and no, it’s not just an autism thing. Plenty of ADHDers stim too. In this episode, we’re unpacking what stimming actually is, why ADHD brains do it & why it may be serving a purpose rather than being “just a bad habit.” Inside this episode: what stimming is & what it can look like in adults with ADHDwhy stimming can help with focus, r...
Ever wondered why bright lights, loud spaces, scratchy clothes or strong smells make it impossible to focus? In this episode, I’m talking about sensory differences in adults with ADHD, why they matter so much & why this isn’t just about “being sensitive” or “bad at coping.” Inside this episode we explore: what sensory differences actually arethe different ways they can show up, including sensory-seeking, aversions & preferenceswhy sound, light, textures, smells, food, movement &am...
Today I’m joined by fellow late-diagnosed ADHDer Jaime Rose-Peacock to talk about imposter syndrome, that horrible feeling of doubting your abilities, downplaying your success, and worrying you’ll be “found out” as a fraud. You might remember Jaime from episode #136 on ADHD in the workplace. In this conversation, we explore the links between ADHD & imposter syndrome, how workplaces can fuel it, why it’s not always just in your head, and what can actually help. In this episode, we cover: W...
In this episode, I’m sharing 10 ADHD hacks that actually help. Not gimmicks. Not “just try harder” advice. Just simple, practical strategies that can make everyday life feel a little easier when you’ve got an ADHD brain. Inside this episode: 10 popular ADHD hacks that people genuinely useWhy these tools can work so well for ADHD brainsReal-life examples of how to use them in everyday lifeHacks for getting started, remembering things, managing time & reducing overwhelmSimple ways to work w...
The supplement aisle can feel overwhelming with every bottle yelling at you FOCUS! BRAIN! ENERGY! But which supplements actually make a difference for ADHD brains? In this episode, I’m breaking down the simple, science-backed supplements I personally take to support my ADHD. You’ll learn: Why certain nutrients matter for dopamine, mood & brain functionThe 5 daily supplements I take & the research behind themWhen to use other supplements such as L-theanine, ashwagandha &...
Perimenopause plus ADHD can feel like someone yanked the power cord out of your brain. Low mood, no energy, libido gone, shorter cycles, cutting back work and the gym, and thinking, “WTF is wrong with me?!” In this episode, I am sharing 6 things I have learned about ADHD and perimenopause, including my own hormone testing journey and what the research is starting to show. We talk about: The new research showing women with ADHD often experience Perimenopause symptoms earlier & more se...
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...
Comments
Download from Google Play
Download from App Store
United States