ADHD Late to Know

ADHD doesn’t always act alone.In this episode of Late to Know, we explore ADHD comorbidity in adults, focusing on how ADHD commonly overlaps with autism (AuDHD) and OCD traits — and why recognising this can bring clarity, not confusion.After receiving an ADHD diagnosis, I was recommended for an autism screening — something that initially didn’t make sense based on my understanding of Autism. This episode shares how unlearning those assumptions helped complete the picture of my inner experience, emotional regulation, masking, sensory overload, and burnout.We discuss:How ADHD and autism can coexist — external vs internal hyperactivityWhy AuDHD can feel like constant contradiction and exhaustionADHD + OCD traits and rumination, perfectionism, and emotional loopsThe power of naming emotions to regulate the nervous systemPractical ways to work with comorbid conditionsHow to explain your needs to others & advocate for invisible disabilitiesThis episode is for adults who feel ADHD never fully explained their experience — and for anyone learning to meet themselves with more compassion and clarity.🎧 You’re not broken. You’re learning with better information.Resources:ADHD, Autism & ComorbidityAutistica — ADHD & Autism overlap (UK-based research) https://www.autistica.org.ukCHADD — Adult ADHD & Comorbidities https://chadd.orgADDitude Magazine — AuDHD lived experience & research https://www.additudemag.comOCD & ADHDInternational OCD Foundation — ADHD & OCD overlap https://iocdf.orgSupport & AdvocacyNational Autistic Society (UK) https://www.autism.org.ukHidden Disabilities Sunflower — invisible disability support

If you’re an adult with ADHD who constantly overthinks, second-guesses yourself, and talks yourself out of opportunities, this episode is your permission slip to stop letting your mind hold you back. We dive deep into how ADHD fuels imposter syndrome, self-doubt, perfectionism, fear of failure, and decision paralysis — and how to break those patterns using simple, ADHD-friendly tools.You’ll learn how to shift from “Why me?” to the powerful reframe of “Why NOT me?”, how to move through overthinking when your brain won’t make a decision, and how to take real action even when doubt, fear, and discomfort try to stop you.This episode is packed with practical strategies for adults with ADHD, including:• How to stop overthinking opportunities• How to recognise ADHD-driven negative thought loops• How to build confidence through small, courageous actions• How to embrace discomfort as a step toward growth• How to avoid holding yourself back in your career, creativity, or personal lifeIf your mind feels like your biggest obstacle, this episode will help you understand it — and work with it — so you can finally go after the things you want.Five‑Minute RuleThis rule — commit to working on something for just 5 minutes — is often recommended to overcome procrastination and avoid“Good Enough” / “80% Rule” ThinkingADHD-adapted task-initiation & anti-procrastination strategies recommend “set a minimum viable standard” instead of perfection.Breaking Tasks Into Micro-Steps / “Micro-Start” / ChunkingThe broader strategy of dividing big tasks into small, manageable steps is a core recommendation in ADHD productivity advice.Useful Starting Points (with Links)The Five-Minute Rule and how it helps overcome procrastination / initiation problems: https://cogbtherapy.com/cbt-blog/end-procrastination-5-minute-ruleHow the Five-Minute Rule works especially well for ADHD-style procrastination & decision paralysis: https://ottoapp.me/blog/5-minute-rule-philosphy-otto-notifications-habitsGeneral ADHD-friendly strategies including breaking tasks into smaller steps and using timers/“good enough” thinking: https://joewilner.com/how-to-stop-procrastinating-adhd-friendly-strategies-to-get-things-done/Explanation of why small starts (5 minutes) often overcome motivational blocks and build momentum: https://lifeat.io/blog/the-five-minute-rule-for-focusing

If you have ADHD and find yourself second-guessing every decision, spiralling after feedback, or relying on everyone else’s opinion before trusting your own… this episode is for you.This week, we explore why ADHD brains struggle with self-trust, conviction, emotional regulation and follow-through — especially for women diagnosed later in life.We dive into:Why conflicting feedback can trigger overwhelm (and RSD)Decision paralysis vs. people-pleasing — and how ADHD blurs the lineWhich inner voice to trust when doubt creeps inLetting go when others disagree with your choicesSeparating self-worth from mistakesBuilding conviction rooted in your core valuesRecovering from shame spiralsGrounding tools to pause instead of panicYou’ll also hear a real moment from my week — how one piece of advice and one piece of criticism collided, sent me into an overwhelm loop, and what it taught me about ADHD, identity, and the power of slowing down.ADHD doesn’t make you indecisive — it makes you emotionally wired in a different way.And you can build the confidence and consistency you’ve been craving.If you’re navigating ADHD, late diagnosis, emotional sensitivity or self-doubt, this episode is your gentle companion in the work ahead.Show Notes & Resources:• Understanding Rejection Sensitivity & ADHD: https://www.additudemag.com/rejection-sensitive-dysphoria-adhd• Decision-Making Differences in ADHD Adults (CHADD): https://chadd.org• ADHD Emotional Regulation Research (Barkley): https://www.russellbarkley.org

Weekends can be the hardest time for ADHD brains - no structure, no routine, endless decisions, and pressure to 'rest' or 'catch up'. In this episode, we explore how to set your days up intentionally, so you're working with your natural rhythm, not fighting against it. You'll learn practical tools to anchor your weekend - from using flexible time blocks, and energy-based planning, to choosing simple anchors that give your days shape without overwhelming your brain. This episode is all about building soft structure, reducing shame, and creating weekends that feel calmer, kinder, and more enjoyable for adults with ADHD. If you've ever felt lost, stagnant, or overwhelmed on weekends, this episode is for you.

Now that we've explored self-understanding, this episode take the next step: turning insight into action. We look at how core values, like family, ambition and authenticity - can guide your goals, routines and everyday decisions, especially when you have an ADHD brain that resists structure but thrives with purpose. We explore ADHD-friendly goal setting, and how to build routines that stick, as well as how to use your natural strengths to create a life that feels aligned with who you truly are - not who you've been trying to be.Resources:How ADHD Impacts Long-Term Goal Setting (and Strategies to Stay on Track): https://www.relationalpsych.group/articles/how-adhd-impacts-long-term-goal-setting-and-strategies-to-stay-on-track6 Secrete to Goal Setting with ADHD: https://www.additudemag.com/achieving-personal-goals-adhd/?srsltid=AfmBOooMcitUS0Wrb3LBQE1LlGmZhIGP-R37KdrNTPMYf42-5S1qyC-6How to Build Routines with ADHD (And Actually Stick to To It): https://www.getinflow.io/post/adhd-routines

What if the way you see yourself isn't the truth - but a story shaped by ADHD? In this episode, we explore how core beliefs form, how ADHD can twist them, and how personality frameworks like the Enneagram and Myers-Briggs can help you discover your strengths. Learn to question what's really you and what's ADHD talking - and start rewriting the beliefs that hold you back. A guide to knowing yourself, through an ADHD lens.

For years, I felt too much for the world — and like it was too much for me. In this first episode, I share my ADHD diagnosis journey at 30, explore how symptoms often look different in women, and unpack why so many of us are late to know.Join me as I unmask, learn, and lean into self-understanding — one step at a time.Stats and Insights MentionedBoys are diagnosed with ADHD 2–3x more often than girls (CDC/NICE data).The average age of diagnosis for women is around 23.5 years — many are not recognised until their 30s or 40s.ADHD in women often appears as inattention, emotional sensitivity, perfectionism, and people-pleasing — not just hyperactivity.Links & Resources:WHO Adult ADHD Self-Report Scale (ASRS) Assessment: https://thinkadhd.co.uk/Right to Choose: "under the NHS you now have a legal right to choose your mental healthcare provider and your choice of mental healthcare team. This important right means that, for instance, should you decide the waiting time for your ADHD assessment is too long, then you can choose alternative providers": https://adhduk.co.uk/right-to-choose/“Why ADHD in Women Is Routinely Dismissed, Misdiagnosed, and Treated Inadequately” – by Dr. Patricia QuinnADDitude Magazine: Trusted resources on adult and women’s ADHD — https://www.additudemag.comConnect with MeI’d love to hear your story — whether you’re exploring a diagnosis, newly diagnosed, or simply starting to recognise your patterns.If I can share what I’ve learned and help you explore your options, that’s what this space is for.📸 Instagram: @adhdlatetoknow📧 Email: holly@adhdlatetoknow.comIf this episode resonated with you, please follow, rate, or share it — every listen helps this reach the women who need it most.