ADHD: Women Exploring the Neuroverse is a weekly podcast hosted by Leonie "Ruth" Acland and Rachael Massey.
This podcast developed out of a desire for us to find support for ourselves and offer it to other women who recognised they have ADD or ADHD after childhood. To create a trusted place to share our stories. Where we can feel seen, heard, and accepted for the whole of who we are.
We discuss ADHD and ADD facts and observations. Share tools and skills to manage some of the quirks. And we interview women, like you, who share their experience with adult attention deficit disorder.
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ADHD-ers Standing Up for Your Mental Health in the Workplace (00:21:29)
Quick mini episode about how Rachael used her neurodiversity and creative problem solving to figure out how to be true to herself and also standing up for her values.
Did you know…it’s ADHD awareness month?!? (00:09:39)
Just a quick hello and reminder 🥰
Spoon Theory, But Make It Abundant: ADHD Energy Mindset (00:39:09)
ADHD energy management, abundance mindset, spoon theory reframe, self-compassion, practical strategies, and thriving with ADHD.In this episode, we dive into what it means to approach our energy with an abundance mindset. 💫 Instead of living in constant fear of “running out of spoons,” we explore how reframing our relationship with energy can bring us more ease, self-trust, and joy. We share personal stories about burnout, guilt, and overcommitment—and how we’re learning to see energy as something we can nurture and grow, not just spend.We also unpack how to work with our ADHD brains, rather than against them, by noticing the rhythms of our energy and finding practical ways to honor our limits without feeling defeated. If you’ve ever felt like your energy defines your worth, this conversation is your invitation to see yourself with more compassion and hope. 🌞✨ Key Discussion Points:Spoon Theory, Reframed: We talk about why traditional spoon theory can feel limiting—and how to shift toward a mindset of abundance without ignoring our real needs.Noticing Energy Rhythms: How tracking your natural highs and lows can lead to a more balanced and guilt-free life.ADHD & Burnout Patterns: We share personal experiences of burnout and the patterns we’ve spotted in how ADHD brains push themselves too far.Practical Energy Boosters: Small, actionable steps we’re using to gently increase our energy reserves over time.Self-Compassion as a Tool: The emotional weight of fatigue is real. We discuss why self-kindness isn’t just “nice to have”—it’s essential.Whether you’re feeling completely drained or just curious about how to better care for your energy, this episode will help you rethink what’s possible and feel more at home in your own body and brain. 💛Helpful Links:ADHD: Women Exploring the Neuroverse on InstagramLearn more about Spoon Theory✨ Love what you hear? Don’t forget to subscribe and rate our podcast to help more ADHD women connect and thrive in the Neuroverse!
understanding yourself with ADHD, energy depletion, integrating new self-understanding, personal growth, ADHD and self-discovery, neurodivergent self-awareness, ADHD burnout recovery, mental exhaustion and ADHD, emotional burnout ADHD. Ever wondered if there’s a connection between being “bendy” and living with ADHD? In this episode, I open up about my own experience with hypermobility and how it overlaps with ADHD in ways that often go unseen. From brain fog and fatigue to those “is it me or my body?” questions—we’re diving into the real, lived experience behind the research.🌱 What you’ll hear in this episode:The surprising overlap between ADHD and hypermobilityHow both conditions can affect energy, focus, and daily lifeWhy validation and self-compassion matter more than “fixing” yourselfSmall, practical ways to listen to your body and protect your energyThis is not about labels or limitations—it’s about understanding ourselves better. For me, learning about the ADHD + hypermobility connection has been empowering. It gave language to things I thought were “just me being bad at life” and turned them into something I could meet with compassion and strategies that actually work.💛 If you’ve ever felt exhausted, clumsy, or misunderstood in your body—while also navigating ADHD—this episode is for you. You’re not alone, and you’re not broken. Our bendy brains and bodies just work a little differently.🎧 Helpful linksMove Your DNA podcast by Katy Bowman – Ep. 177 Hypermobility, Proprioception, and Building Up a Bendy Body👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
It Was Working…Until It Wasn’t: ADHD, Fatigue & New Foundations (00:57:49)
Topics: Understanding yourself with ADHD, energy depletion, integrating new self-understanding, personal growth, ADHD and self-discovery, neurodivergent self-awareness, ADHD burnout recovery, mental exhaustion and ADHD, emotional burnout ADHD. In this episode, Ruth and I get real about what happens when your old ways of coping no longer work—whether it’s because of ADHD fatigue, big life changes, or just the need to build new foundations. We talk vulnerability, honest communication, and the power of showing up as your true self.✨ What You’ll Hear:Shifting dynamics through vulnerability: I share how opening up about my anxiety changed the way a coworker saw me—and how that kind of honest communication can transform relationships.Finding your own rhythm: We explore how tuning into your internal signals (interoception) and your connection with others (exteroception) helps you adjust and thrive.Power hours and productivity: I admit my power hour didn’t go as planned—but journaling and carving out gentle routines feel like the next right steps.Nourishing your nervous system: Ruth talks about the soothing power of human voices and how simple things—like the resonance of a viola or the right audiobook—can support your wellbeing.Fatigue, nutrition, and small moves: We discuss hypermobility’s role in fatigue, the value of rainbow-colored plates, and why tiny, consistent habits add up to big shifts.Movement that fits your life: From stretching during work to playful PE moments, we celebrate movement that feels good without pressure or overwhelm.Designing your life: Ruth invites us to think like designers, consciously creating systems that fit our values and evolving them with kindness and flexibility.Intuitive learning and knitting: We share how going at your own pace—and embracing intuitive learning—can be a game changer, whether you’re knitting, learning languages, or managing ADHD.💬 I hope this conversation encourages you to embrace your unique path, create new structures when old ones fade, and find joy in small, authentic moments.✨ Helpful links:Random Acts of Crochet Kindness Facebook group👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
Quick ADHD life update (00:12:53)
We will return next week with a new full episode, and we should be back on track. Thanks for hanging in there with us!!✨ Helpful Links:ADHD: Women Exploring the Neuroverse Blog5 Minute Guided Breathing MeditationBlueberry Noise Frequency👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!📚 Do you feel like you're floundering? Ruth helps women move from Functioning to Flourishing. Focus on Getting Sh*t Done with Rachael.
Managing Task Paralysis and Low Energy Days with ADHD (00:31:38)
Topics: ADHD and emotional burnout, task paralysis, life changes overwhelm, decision fatigue, workplace sensory overload, guilt and shame, prioritizing self careIn this episode, we explore the challenges of navigating major life changes while living with ADHD—and how these moments can intensify symptoms like task paralysis, overwhelm, decision fatigue, and energy crashes.Whether it's a move, a job shift, family transitions, or starting something new… ADHD brains can struggle to keep up with the demands, the emotions, and the sheer unpredictability of it all.✨Key Discussion Points🐝ADHD Brain OverloadWe explore what happens when we feel like everything is too much, and our brain just says, “nope.” You know that moment when even the smallest task (like replying to an email or unpacking a box) feels monumental? 🐝Executive Functioning + Energy RhythmRachael shares how her executive functioning recently ground to a halt mid-transition, and what helped her start again… slowly. 🐌 Ruth brings in a beautiful lens on honouring energy rhythms, embracing the pause, and recognising when your nervous system needs some loving care—not more to-dos.🐝ADHD-related FatigueWe talk about how task paralysis is not laziness, and how ADHD-related fatigue can sneak up on us—especially when we’re trying to hold it all together. There’s a little bit of neuroscience, a lot of honesty, and our usual dose of gentle humour.🐝Navigating Major Life Changes with ADHDThis episode is especially for anyone navigating transitions, feeling exhausted, or wondering why “simple” things suddenly feel impossible. We reflect on the internal and external chaos that often comes with transitions—moving house, shifting jobs, health changes, emotional upheaval—and how ADHD brains can find these moments extra intense and hard to manage. 💡Whether you’re moving, shifting jobs, family transitions, or starting something new, this episode is a reminder that you’re not alone. We understand ADHD brains can struggle to keep up with the demands, the emotions, and the sheer unpredictability of it all—but these experiences are part of your ADHD journey.As always, we’re here bumbling along beside you in the Neuroverse 🐝💛✨ Helpful Links:ADHD: Women Exploring the Neuroverse BlogMove Your DNA Podcast-Ep 177: Hypermobility, Proprioception And Building Up A Bendy Body5 Minute Guided Breathing MeditationBlueberry Noise Frequency👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!📚 Do you feel like you're floundering? Ruth helps women move from Functioning to Flourishing. Focus on Getting Sh*t Done with Rachael.
Hello Again: Navigating Big Life Changes with ADHD (00:46:58)
Topics: ADHD burnout, guilt and shame cycles, navigating life transitions, mental health overwhelm, audio perfectionism, ADHD pivoting, self-compassion, emotional regulation, and tiny acts of self-care.We’re back!! 🎉 After a big pause, Ruth and I sat down to talk honestly about what’s been going on behind the scenes and why Season 3 took a little longer to launch. This episode is a heart-to-heart about what it’s like trying to show up for your creative projects, relationships, and responsibilities when your ADHD brain is in full-blown survival mode.We talk about how our lives took some unexpected turns (hi, life chaos 🙃), how we both got stuck in shame spirals about “not doing enough,” and the wild ride of trying to keep your commitments when your capacity is at rock bottom.✨ Key Discussion Points:Big ADHD Emotions + Bigger Life Shifts: We both open up about how ADHD and major life transitions (like moving, job changes, family stuff, etc.) have collided to create overwhelm and inertia—and how common it is to feel like we’re “failing” even when we’re doing our best.Audio Guilt + Perfection Paralysis: I share the real reason we paused the pod: we had incredible interviews recorded, but poor sound quality sent me spiraling. We talk about the pressure to “do it right,” how hard it can be to delegate, and why we’re finally getting support to move forward.The ADHD Pivot in Action: Let’s be real—neurodivergent folks are professional pivoters. We talk about what it means to change plans, redefine success, and give ourselves permission to do things differently… especially when we’ve hit a wall.Tiny Joys + Dopamine Reboots: Even when life feels heavy, those little moments of pleasure and care can keep us going. I share my love for the “blueberry frequency” (don’t knock it till you try it 😄) and how one-minute resets have helped me start climbing out of the fog.Emotional Growth + ADHD Anger Responses: I open up about how my emotional regulation has evolved—especially around anger—and how I’m learning to pause, reflect, and choose compassion (for myself and others). It’s messy, but it’s worth it.🎙 Whether you're navigating your own ADHD-related pause, in the middle of a life upheaval, or just feeling overwhelmed by what you “should” be doing… this episode is your reminder that you’re not alone. We’re still here, still figuring it out, and still showing up—one messy, honest moment at a time.👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!📚 Do you feel like you're floundering? Ruth helps women move from Functioning to Flourishing. Focus on Getting Sh*t Done with Rachael.
ADHD Women Podcast update from Ruth and Rachael (00:10:24)
We are still here! We have new episodes coming. Live just took over for a bit. Thanks for sticking with us.
ADHD and Holiday Stress: How to Make Sure You Actually Enjoy It (00:57:28)
Topics: ADHD and holiday stress, people-pleasing, perfectionism, energy management, realistic planning, self-love, and enjoying the moment.
The holidays can be a magical time, but for those of us with ADHD, they can also be overwhelming, stressful, and full of unrealistic expectations. 🎄
✨ Ruth and Rachael get real about surviving the holidays with ADHD and how to actually enjoy them. From tackling people-pleasing tendencies to managing perfectionism and energy levels, we dive deep into creating a season that feels joyful and manageable.
✨ Key Discussion Points:
ADHD and Holiday Stress: We kick things off by discussing the unique ways ADHD brains struggle during the holidays, from sensory overload to overcommitting.
The Three Ps – People-Pleasing, Protestant Work Ethic, and Perfectionism: Ruth shares her "three Ps" that tend to sabotage her holiday experience, and we explore how these deeply ingrained habits affect us during this time of year.
Energy Management and Realistic Planning: We unpack the trap of planning elaborate holiday events and how often we forget to account for the actual energy required to pull them off. Spoiler: scaling back is self-care!
Learning to Love Yourself: One of the biggest takeaways in this episode is the reminder that we are worthy of love, even if the house isn’t perfect or every plan doesn’t go as expected. We talk about why self-love is the foundation for surviving the holidays (and life in general).
Reframing Holiday Expectations: Instead of aiming for the “perfect” holiday, we chat about prioritizing what truly matters—connection, joy, and being present in the moment.
👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
📚 Do you feel like you're floundering? Ruth helps women move from Functioning to Flourishing. Focus on Getting Sh*t Done with Rachael.
Online ADHD Tests: Revealing the Reasons Self-Evaluation Is Tough (00:48:35)
Topics: ADHD online tests, self-evaluation challenges, personal insights, quiz comparisons, understanding ADHD symptoms, and the complexity of self-diagnosis.
Rachael and Ruth take a deep dive into the world of online ADHD tests! 🧠✨ We share our personal experiences tackling two popular ADHD quizzes and reflect on the many ways self-evaluation can be confusing, imperfect, and oh-so-relatable. Whether you’re curious about ADHD or just want a laugh at how messy these tests can get, this episode has something for everyone.
Key Discussion Points:
Tackling ADHD Online Tests Together: Rachael and Ruth walk through ADHD self-evaluation quizzes, discussing the questions, their answers, and why it's hard to be 100% honest with yourself when taking them.
Why Self-Evaluation Is So Tough: From overthinking to interpreting vague questions, the hosts share the challenges of accurately self-reporting symptoms and why these tests are just a starting point.
Comparing Two ADHD Quizzes: They explore two different quiz formats—one with endless options and another that's visually ADHD-friendly—and share what worked, what didn’t, and where things got hilarious.
Personal Stories of ADHD Symptoms: From losing keys to fidgeting and missing appointments, Rachael and Ruth get candid about how ADHD shows up in their daily lives and how they’ve learned to cope.
The Role of Systems and Strategies: The episode wraps up with a reflection on why creating systems (like reminders, dopamine hit lists, or even just writing things down) can make all the difference in managing ADHD.
Helpful Links:
Psychology Today-ADHD Test
Clinical Partners-ADHD Test Online
ADHD: Women Exploring the Neuroverse Blog
👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
📚 Do you feel like you're floundering? Ruth helps women move from Functioning to Flourishing. Focus on Getting Sh*t Done with Rachael.
Bringing Out Your Best: Katy Gooblar on The Value Of ADHD Support Systems (00:55:44)
Topics: ADHD support systems, self-compassion, community connections, balancing energy, leaning into strengths
In this episode, we welcome the wonderful Katy Gooblar! 🎉 Katy opens up about her ADHD journey and the unique way she’s embraced it without an official diagnosis. We talk about the challenges and triumphs of navigating life with ADHD, especially when it comes to building a strong support system. Katy shares insights on how she balances her high-energy lifestyle, her career, and the constant demands of parenting—all while learning to listen to her needs and lean on her support network when things get tough.
Key Discussion Points:
1. The Power of a Support System: Katy shares the importance of surrounding herself with people who can step in when ADHD challenges crop up. From work buddies to family, she highlights how leaning on others isn’t a weakness—it’s an incredible strength. 🌟
2. Learning Self-Compassion: Rachael and Katy dive into self-compassion, discussing why it’s essential for ADHD-ers to cut themselves some slack. It’s easy to feel overwhelmed, but learning to show ourselves grace is part of the journey.
3. Energy Management: With her hands in so many projects, Katy has mastered some pretty cool ways to keep her energy balanced. She reveals her favorite "bookend" routine and how she uses little pauses to recharge during the day.
4. Leaning Into Strengths: Rather than focusing on fixing her weaknesses, Katy talks about harnessing her natural strengths and embracing what she does best. It’s all about recognizing what makes you shine—and letting that guide you! 🌈
5. Creating Connection: We touch on how essential community and understanding connections are for people with ADHD, especially women who may feel misunderstood. Katy opens up about how she found her community and why she thinks every ADHD-er deserves that same support.
Connect with Katy Gooblar:
LinkedIn
Helpful Links:
ADHD for Smart Ass Women Podcast
Julie Legg's The Missing Piece
ADHD: Women Exploring the Neuroverse Blog
👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
📚 Do you feel like you're floundering? Ruth helps women move from Functioning to Flourishing. Focus on Getting Sh*t Done with Rachael.
The Truth About ADHD Diagnoses: Inconsistencies and Barriers for Women (00:54:19)
Topics: ADHD diagnosis challenges, navigating ADHD evaluations, self-assessment vs. formal diagnosis, understanding ADHD symptoms, ADHD in women, coping with ADHD testing frustrations, medication considerations, and self-compassion.
In this episode, we tackle the tangled web of getting an official ADHD diagnosis. 🧠✨ From the inconsistencies in testing methods to the hoops we jump through just to find answers, this conversation dives deep into why the process can feel overwhelming—especially for women. Whether you're considering an official diagnosis or simply trying to understand yourself better, this episode is packed with insights and a big dose of compassion. 💛
Key Discussion Points:
Why Pursue an ADHD Diagnosis?: Rachael and Ruth explore the reasons why someone might seek a diagnosis—from finding answers to accessing tools like medication—and the unique challenges women face along the way.
The Trouble with ADHD Testing: They discuss the frustrating inconsistencies in diagnostic tests, such as unclear questions and how coping mechanisms can mask symptoms, making it even harder for women to get diagnosed.
Understanding ADHD in Women: Ruth shares her journey of self-realization (or as she calls it, her "revelation"), highlighting how ADHD can show up differently in women and why so many of us have been overlooked.
The Role of Self-Compassion: Both hosts emphasize the importance of self-compassion, whether you're pursuing an official diagnosis or just starting to recognize ADHD traits in yourself.
Navigating Medication Choices: Rachael opens up about her experience with ADHD medications, the pros and cons, and how it’s okay if medication isn’t part of your journey.
Trusting Your Gut: They encourage listeners to trust their instincts—if ADHD symptoms resonate with you, there’s value in understanding them, diagnosis or not.
Creating Community and Support: The episode highlights the importance of building a supportive network, sharing resources, and validating each other’s experiences.
Helpful Links:
Psychology Today-ADHD Test
Clinical Partners-ADHD Test Online
ADHD Testing/Support in Australia
Julie Legg's The Missing Piece
ADHD: Women Exploring the Neuroverse Blog
👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
📚 Do you feel like you're floundering? Ruth helps women move from Functioning to Flourishing. Focus on Getting Sh*t Done with Rachael.
*UPDATED* How We Built ADHD Dopamine Lists for Quick and Lasting Relief (01:00:58)
**Ooops! Here is the full episode!
Topics: ADHD dopamine, ADHD support systems, ADHD dopamine hit list, ADHD dopamine activities, ADHD sensory preferences, ADHD community, ADHD women support, Dopamine management.
In this episode, we continue our conversation on dopamine hit lists by creating ours together!
We break down the journey of building their personalized dopamine lists, offering an inside look at the trial and error involved. From understanding what truly sparks dopamine to learning the value of sensory preferences, this conversation unpacks how ADHD-ers can create practical, go-to lists to stay balanced and boost mood.
Key Discussion Points:
The Importance of a Dopamine Hit List: Ruth and Rachael explain why having a ready-to-go list of dopamine boosters can make all the difference on tough days or when motivation is low.
Personalizing Dopamine Hits: From knitting to Earl Grey tea, they share specific examples and the “dopamine caveats” that influence how rewarding each activity feels.
Novelty and ADHD: They discuss how novelty drives dopamine and why switching things up is essential for long-lasting impact.
Sensory Preferences in Action: Rachael and Ruth break down how sensory sensitivities (like taste, touch, and smell) play into which activities bring the most joy and dopamine.
Creating a Balanced Routine: They share tips on integrating dopamine-boosting activities into daily life without burning out or making it feel like a chore.
Community and Connection: Emphasizing the power of collaboration, they encourage listeners to connect with fellow ADHD-ers to brainstorm dopamine activities that align with their unique needs.
Helpful Links:
Feeling the ADHD Blues? Design a Better Dopamine Hit List
Novelty & the ADHD Brain Article
Never Enough? Why ADHD Brains Crave Stimulation
✨ Love what you hear? Don’t forget to subscribe and rate our podcast to help more ADHD women connect and thrive in the Neuroverse!
👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
📚 Do you feel like you're floundering? Ruth helps women move from Functioning to Flourishing. Focus on Getting Sh*t Done with Rachael.
ADHD Brain and Communication Challenges: Tips for Having Better Conversations (01:00:09)
Topics: ADHD and communication challenges, working memory struggles, finding the right words, dealing with interruptions, perfectionism in conversations, and the beauty of ADHD quirks.
We jump into the ups and downs of communication for ADHD-ers. Whether it’s finding the perfect word, navigating a million thoughts at once, or trying not to interrupt (oops, too late 😆), they share real stories and strategies to help make conversations easier—and maybe even a little more fun.
Key Discussion Points:
Our ADHD Communication Quirks: We chat about what it’s like trying to keep up with an ADHD brain in conversation. From losing words to rapid-fire talking, they get real about why communication can feel messy—and how it’s all part of the ADHD experience.
Working Memory Woes: How often do you feel a great thought slip away before you can even share it? The hosts talk about those moments when you “know you know” but can’t quite recall the details. They break down the science behind ADHD working memory and why our brains sometimes leave us searching for words.
The Art of Interrupting (and Being Interrupted!): We all know the drill. You’re mid-sentence, and something amazing just has to be shared. ADHD brains are notorious for interrupting—and for feeling guilty about it. Rachael and Ruth chat about how they manage these moments and embrace the flow of ADHD conversation without piling on the shame.
Finding the Right Words… Eventually: When the words are right on the tip of your tongue but just won’t come out. The hosts share their struggles with getting their message across, especially when their minds are juggling 10 thoughts at once. Spoiler alert: you’re not alone, and this is so common for ADHD-ers.
Self-Compassion in Conversation: Ending the episode on a high note, Rachael and Ruth talk about why it’s so important to give yourself grace. ADHD communication may look different, but by embracing our quirks, we can have more meaningful and fun conversations—without holding back our authentic selves.
Helpful Links:
Frientimacy by Shasta Nelson
ADHD: Women Exploring the Neuroverse Blog
✨ Love what you hear? Don’t forget to subscribe and rate our podcast to help more ADHD women connect and thrive in the Neuroverse!
👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
📚 Do you feel like you're floundering? Ruth helps women move from Functioning to Flourishing. Focus on Getting Sh*t Done with Rachael.
Triumph over ADHD Fatigue: Make A Better Dopamine Hit List (00:49:29)
Topics: Dopamine hits, ADHD fatigue, emotional nourishment, novelty, personalized dopamine strategies, self-compassion, and finding balance.
**HEADS UP** Our mics didn't work so the audio is annoying, like we are in a tunnel. It is a great conversation but your ND brain may not be able to handle it 🫣
This week we dive into the power of dopamine and how we can manage ADHD fatigue by crafting a smarter dopamine hit list. They share personal experiences on what it feels like to be emotionally drained and the ongoing struggle to keep our dopamine levels balanced. From understanding the importance of novelty to acknowledging the need for small, frequent dopamine boosts throughout the day, they break down practical strategies to recharge and keep going.
✨Key Discussion Points:
Rethinking Dopamine Hits: Rachael and Ruth talk about how one big dopamine hit isn't always sustainable for ADHD brains. Instead, they explore the benefits of small, consistent dopamine boosts to keep energy levels stable.
Personalizing Your Dopamine List: Not all dopamine hits are created equal! The hosts discuss the importance of figuring out which activities truly nourish you and creating a list of "dope hits" that align with your unique needs.
Balancing Energy and Dopamine: With different forms of fatigue—emotional, mental, and physical—it’s crucial to recognize which types of activities recharge you versus those that drain you. Rachael shares how she manages her energy differently from Ruth and why finding your own rhythm matters.
Embracing Novelty for ADHD Brains: They explore the power of novelty and how trying new things can offer a double boost of dopamine and self-compassion. Rachael even considers starting a "novelty list" to keep things interesting.
Mindful Self-Care and Timers: The episode touches on practical tips like setting timers for dopamine breaks and being intentional about self-care activities to avoid time blindness.
Creating Your Own Dopamine Hit Challenge: Ruth and Rachael invite listeners to join them in crafting a personalized dopamine hit list. Whether it’s a quick hobby, a joyful activity, or even a walk outside, see what small changes make a big difference for your ADHD management.
Helpful Links:
ADHD: Women Exploring the Neuroverse Blog
Pomodoro Technique
✨ Love what you hear? Don’t forget to subscribe and rate our podcast to help more ADHD women connect and thrive in the Neuroverse!
👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey! 📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
📚 Do you feel like you're floundering? Ruth helps women move from Functioning to Flourishing. Focus on Getting Sh*t Done with Rachael.
The Interplay of Differences: Building Strong Relationships Between ADHD-ers (00:52:10)
Topics: ADHD interpersonal relationships, ADHD communication styles, understanding emotional needs, conflict resolution, self-compassion, and the power of empathy.
In this episode, Rachael and Ruth dive into the fascinating dynamics of relationships between ADHD-ers! 🤝✨ They share their personal experiences and explore how ADHD affects communication, emotional needs, and conflict resolution.
Key Discussion Points:
Communication Styles: Rachael and Ruth kick things off by discussing how ADHD can influence our communication. They share personal anecdotes about misunderstandings that arise and how to bridge those gaps for smoother conversations.
Understanding Emotional Needs: The hosts explore how ADHD-ers can sometimes struggle to articulate their emotional needs. They emphasize the importance of empathy and patience in navigating these challenges together.
Conflict Resolution: No relationship is without its bumps! Rachael and Ruth chat about strategies for resolving conflicts when both partners have ADHD. From taking breaks to using humor, they discuss what’s worked for them.
The Power of Empathy: They delve into how empathy can transform relationships. Rachael shares some heartwarming examples of how understanding each other’s perspectives has strengthened her connections.
Navigating Differences: The episode wraps up with a reflection on embracing differences. Rachael and Ruth encourage listeners to celebrate their unique traits and find common ground, fostering deeper connections along the way.
Helpful links:
ADHD Couple on Instagram
✨ Love what you hear? Don’t forget to subscribe and rate our podcast to help more ADHD women connect and thrive in the Neuroverse!
👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey!
📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
📚 Looking to grow? Check out Ruth's Mentorship to Flourish. Or Get Sh*t Done with Rachael
Maybe ADHD With Charlotte Dover: Developing Genuine Faith In Yourself (00:58:45)
Topics: ADHD overwhelm, mental clutter, digital clutter, and emotional clutter, clutter Sensitivity, and clutter blindness.
This week, we’re diving into a vibrant conversation with the amazing Charlotte Dover! 🎉 Join us as we explore “Maybe ADHD” and how her approach to ADHD coaching focuses on building trust in ourselves.
✨ Key Highlights:
Embracing the Creative Voice: Charlotte shares her journey of creating a unique planner that resonates with her brain’s needs. Discover how tapping into creativity can be a form of self-care and personal expression.
Breaking the Procrastination Myth: We chat about how indulging in our creative urges can actually be the opposite of procrastination. Charlotte encourages us to follow those little whispers of inspiration instead of ignoring them.
The Freedom of Not Having a Plan: Charlotte and Rachael discuss the beauty of starting projects without the pressure of having a five-year plan. It’s all about enjoying the process and allowing ourselves the freedom to explore!
Living as Whole People: We delve into the complexities of living with ADHD and how it’s okay to juggle multiple interests and passions. Charlotte emphasizes the importance of being true to ourselves, even when it feels overwhelming.
Finding Joy in Novelty: Rachael shares her whimsical desire to take flying lessons just for the fun of it! We explore how novelty can invigorate our lives and why it’s essential for our mental health.
The Pressure of Productivity: Charlotte highlights the societal pressure to be constantly productive and how this can lead to burnout. We discuss redefining what productivity means to us as neurodiverse individuals.
👉 Connect with Charlotte Dover:
Maybe ADHD Coaching
The Book of Everything UK
The Book of Everything (Amazon)
This Beautiful Chaos Podcast
Charlotte Dover’s Site
✨ Love what you hear? Don’t forget to subscribe and rate our podcast to help more ADHD women connect and thrive in the Neuroverse!
👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey!📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
📚 Looking to grow? Check out Ruth's Mentorship to Flourish. Or Get Sh*t Done with Rachael
Addressing Clutter Overwhelm: How To Focus On Your ADHD Potential (00:48:48)
Topics: ADHD overwhelm, mental clutter, digital clutter, and emotional clutter, clutter Sensitivity, and clutter blindness.
Ruth and Rachael open up about how clutter impacts their lives, and how it can both stem from and contribute to ADHD stress. They explore strategies for organizing, clearing space, and managing this ADHD overwhelm.
Key Discussion Points:
Clutter Sensitivity vs. Clutter Blindness: Rachael and Ruth explore the difference between being sensitive to clutter and being blind to it. While some people, like Ruth, are hyper-aware of clutter, others, like Rachael’s mom, seem not to notice it. They discuss how ADHD brain organization can make these tendencies even more pronounced.
Physical and Digital Clutter: From household clutter to digital clutter, we all know how overwhelming it can be to manage various spaces. Rachael shares tips on how to declutter ADHD spaces, and Ruth talks about how creating systems to manage ADHD and clutter can ease both physical and mental stress.
Emotional Clutter: A big part of the conversation focuses on emotional clutter and how ADHDers often carry emotional baggage that adds to the chaos. The hosts dig into ways to manage emotional overwhelm and emphasize the importance of self-compassion in the process.
ADHD and Stress: Clutter can be a sign of stress, but it also creates stress. Rachael and Ruth talk about how decluttering small spaces can help calm an ADHD brain and how curiosity and compassion are vital when approaching these tasks.
Body Doubling for Decluttering: Rachael touches on the powerful tool of body doubling for tackling overwhelming tasks. Whether it’s physical clutter or organizing a big project, having someone else there to focus with can make all the difference.
Reaching Your ADHD Potential: The episode wraps up with a reflection on how decluttering, whether physical, mental, or emotional, is essential for ADHDers to start reaching their potential. By managing their spaces and emotions, they are better able to focus on what really matters.
Helpful links:
ADHD Couple on Instagram
Outer Order, Inner Calm book
✨ Love what you hear? Don’t forget to subscribe and rate our podcast to help more ADHD women connect and thrive in the Neuroverse!
👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey!📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
📚 Looking to grow? Check out Ruth's Mentorship to Flourish. Or Get Organized with Rachael
Overcome ADHD Overwhelm: How to Stay Ahead of Paralysis (00:55:59)
Topics: How it's different from task paralysis, common challenges: ADHD sensory overload, ADHD information overload, ADHD emotional overwhelm, impact of hormones on ADHD symptoms, accepting & managing emotional meltdowns with self-compassion, recharging strategies: hobbies and activities that help calm the ADHD mind
We dive into how to recognize it before it leads to that dreaded task paralysis and share our personal experiences with navigating the chaos.
Key Discussion Points:
ADHD Overwhelm vs. Paralysis: Rachael starts by exploring the difference between overwhelm and task paralysis—spoiler: overwhelm is the precursor to paralysis! Learn how to identify the signs before you're stuck.
Sensory Overload & Emotional Overwhelm: Ruth opens up about her experiences with sensory overload and how certain environments can trigger emotional overwhelm. Rachael shares personal stories about sound sensitivities and how she manages social settings.
Breaking Down Tasks: Ever get stuck staring at your to-do list? Rachael talks about her favorite tools, like Task Goblin and ChatGPT, to help break tasks into manageable steps and avoid that overwhelming spiral.
Finding Your Recharge Activity: Whether it's knitting, playing piano, or simply binge-watching a favorite show (guilt-free!), we discuss the importance of finding a hobby or activity that helps recharge your mind and body.
Meltdowns & Managing Emotions: Ruth reflects on emotional meltdowns and how reframing these moments as part of our process, rather than something to feel ashamed of, can make a huge difference. Rachael shares her tips on how to recognize and handle meltdowns with self-compassion.
If you’ve ever felt like your ADHD brain is fighting itself—where emotions, senses, and tasks are all battling for first place—this episode is for you! We get it, and we're here to share how we’re learning to manage it.
Helpful links:
ADHD Overwhelm Why it Happens How to Control it
Strategies to Reduce ADHD OverwhelmHow to Reduce Overwhelm When You Have ADHD
Goblin Tools
✨ Love what you hear? Don’t forget to subscribe and rate our podcast to help more ADHD women connect and thrive in the Neuroverse!
👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey!📬 Interested in being a guest or working with us? Email Ruth or Rachael directly—we’d love to hear from you!
📚 Looking to grow? Check out Ruth's Mentorship to Flourish or grab Rachael’s book Habit-Driven Success for more tips on aligning your life with your values.
Revealing Our ADHD Strengths, Not Deficits. A Better Approach With Amanda Riley (00:48:33)
In this episode, we dive deep into shifting the ADHD narrative from focusing on deficits to recognizing strengths.
Our guest, Amanda Riley, an ADHD advocate and coach-in-training, shares her personal journey of discovering ADHD in adulthood and how she’s using her experience to transform workplaces and lives.
Amanda’s focus on leveraging neurodiverse strengths rather than simply managing challenges offers a refreshing and empowering perspective.
Key Discussion Points:
Embracing ADHD Strengths: Amanda talks about her journey with ADHD and how discovering it helped her redefine her life by focusing on strengths rather than deficits.
ADHD in the Workplace: Learn how Amanda is working to create neuroinclusive environments in the corporate world, encouraging businesses to tap into the unique talents of neurodivergent employees.
Navigating Diagnosis Later in Life: Amanda opens up about being diagnosed after her daughter, sharing how this late realization impacted her both personally and professionally.
The Importance of Strengths-Based Coaching: As she works toward becoming an ADHD coach, Amanda emphasizes the power of a holistic, strengths-based approach that looks beyond just managing symptoms.
Medication and ADHD: Amanda shares her experience with ADHD medication, the impact it’s had on her life, and the importance of finding the right balance, particularly as it relates to hormone cycles.
ADHD, Women, and Hormones: The episode delves into the critical but under-researched connection between ADHD and hormonal changes, especially during perimenopause and menopause.
Amanda’s takeaway: It’s time to focus on what makes ADHD brains brilliant and build environments that support—not stifle—those unique abilities.
🔗Connect with Amanda Riley:
Thriving with Neurodiversity Website
LinkedIn
💡Other Links from the episode:
Letter to a doctor for ADHD & HRT
Russell Barkley video series
✨ Love what you hear? Don’t forget to subscribe and rate our podcast to help more ADHD women connect and thrive in the Neuroverse!👉 Join the conversation on Instagram for support and community, or reach out if you’d like to share your ADHD journey!📬 Interested in being a guest or working with us? Email
Ruth or Rachael directly—we’d love to hear from you!📚 Looking to grow? Check out Ruth's Mentorship to Flourish or grab Rachael’s book Habit-Driven Success for more tips on aligning your life with your values.
Redefining ADHD Diagnosis with Fabienne Vailes: Growth, Not Labels (01:17:22)
🎙️ Welcome to Season 2, Episode 1!
We're kicking off the new season with an eye-opening conversation featuring the brilliant Fabienne Vailes! Fabienne joins us to chat about her recent ADHD diagnosis and how she’s reframing the entire experience – not as a label, but as a tool for self-growth and understanding.
✨ Key Discussion Points:
Redefining ADHD Diagnosis: Fabienne shares how an ADHD diagnosis doesn’t have to be limiting. Instead, it’s a way to better understand ourselves, especially as women who’ve been navigating life without knowing about our neurodivergence.
ADHD and Flow: We talk about Fabienne’s preferred term, "ADHF" (Attention Deficit Hyperactivity Flow), and how thinking of ADHD as a flow rather than a disorder brings a positive shift in perspective.
Balancing Highs and Lows: From the exhilarating highs of ADHD to the darker moments, Fabienne opens up about the emotional rollercoaster and how she’s learned to manage those shifts with mindfulness, self-compassion, and tools she’s picked up along the way.
Navigating Perimenopause and ADHD: Fabienne shares her personal journey of experiencing perimenopause and how it amplified some of her ADHD symptoms, prompting her to seek a diagnosis later in life.
Pathologizing vs. Flourishing: We dive into Fabienne’s research on flourishing and how she questions the need to pathologize neurodivergent brains in systems designed for neurotypicals. What if we embraced ADHD as a different way of thriving?
Self-Care and Ecological Self: Fabienne talks about the importance of self-care and how we need to nurture our “ecological self” to be the best versions of ourselves, for both us and those we love.
The Power of Being: We reflect on how ADHD women often fall into the trap of doing instead of being. Fabienne encourages us to embrace the art of "being" and allow space for growth, rather than constant productivity.
Check out Fabienne's work and projects:Flourishing Education Website
Flourishing Education Podcast
Contact her
Connect on LinkedIn
📌 Rate and Subscribe: If this episode resonated with you, don’t forget to rate and subscribe! Help us reach more ADHD women looking for support in the Neuroverse.
👉 Join Our Community: Follow us on Instagram if you are looking for support and community. Are you also a woman who recently discovered her ADHD? Want to share your story? Email Leonie "Ruth" or Rachael or DM us on IG. We would love to hear about your journey!
🙋♀️ Want to Support and/or Work With Us: Are you flourishing professionally and personally? Learn how Ruth's Mentorship to Flourish helps women who are ready to thrive but unsure where to start.
Or learn how Rachael aligned her life with her core values (and you can too) in her book, Habit-Driven Success: How to Make Changes that Stick Without Being Miserable in the Process.
Neurodiversity In The Workplace: Mariane Power's Vision...Teaser Episode (00:22:17)
**We had some tech issues 😢 But the show notes reflect some of what was missed. Please check out Mariane's amazing work**
In this episode, we have the absolute pleasure of talking with Mariane Power, a forward-thinking Clinical Psychologist, entrepreneur, founder and CEO of Posify Group, and an all-around powerhouse in the world of neurodiversity. Mariane is also the mom of neurodivergent kids and has deep personal and professional insight into the ADHD and neurodivergent communities.
Mariane’s passion for neurodivergent leadership and helping organizations truly thrive by leveraging neurodiversity shines through in this dynamic and electrifying conversation. 🌟 You’ll hear us dive into all sorts of thought-provoking topics, including:
✨ Key Discussion Points:
Twice Exceptional Profiles: Mariane breaks down the fascinating concept of twice-exceptionality and how it affects those with ADHD and other neurodivergent conditions.
From Functioning to Flourishing: We explore how individuals with ADHD can move from just “getting by” to truly thriving in their personal and professional lives.
Cyclothymia and Logotherapy: Mariane introduces us to these insightful psychological approaches and how they apply to ADHD and emotional regulation.
Late ADHD Diagnosis in Women: A deep dive into why many women are diagnosed later in life, and how that discovery can lead to profound changes in self-perception and growth.
Posify’s Mission: How Mariane’s work with Posify is helping organizations better understand and support neurodivergent individuals to create inclusive and productive workplaces.
This is a lively, engaging, and inspiring chat filled with Mariane’s lived wisdom, science-backed insights, and a true passion for empowering neurodivergent individuals and organizations. Whether you’re curious about the nuances of ADHD or looking to better understand how neurodiversity can enhance the workplace, this episode is packed with value!
Connect and check out Mariane's Work: Her Website
Classroom 5.0 Podcast
LinkedIn Posify Group
Link from the Episode:
Flourishing Education podcast Episode 244 Natural Inclusion with Alan Rayner
📌 Rate and Subscribe: If you find this podcast helpful, please rate and subscribe. Help us reach more ADHD women explore and support each other in the Neuroverse!
👉 Join Our Community: Follow us on Instagram if you are looking for support and community. Are you also a woman who recently discovered her ADHD? Want to share your story? Email Leonie "Ruth" or Rachael or DM us on IG. We would love to hear about your journey!
🙋♀️ Want to Support and/or Work With Us: Are you flourishing professionally and personally? Learn how Ruth's Mentorship to Flourish helps women who are ready to thrive but unsure where to start.
Or learn how Rachael aligned her life with her core values (and you can too) in her book, Habit-Driven Success: How to Make Changes that Stick Without Being Miserable in the Process.
ADHD and Public Spaces: Planning for Better Experiences (01:08:39)
This is a lively reflective discussion on how we interact with spaces and how spaces impact us as ADHD women, particularly in relation to social anxiety.
Key Discussion Points:
Unpredictability and Structure: Rachael shares insights into how the lack of predictability and structure in public spaces can be overwhelming for those with ADHD. Discover how well-designed spaces can improve functionality and comfort.
Social Anxiety in Public Spaces: Rachael and Leonie-Ruth open up about their personal experiences with social anxiety in bustling environments. They contrast the structured chaos of New York City with the unpredictable nature of places like Disneyland.
Cultural and Gender Influences: Leonie-Ruth discusses how living in different cultures has affected her anxiety levels and how being female adds another layer of complexity to navigating public spaces.
Coping Mechanisms: Rachael reflects on her strategies for managing anxiety in new places, including extensive planning and research to help her feel more in control.
Regenerative Spaces and ADHD: Explore how natural environments, like beaches and forests, can serve as calming spaces for ADHD brains, while other landscapes might induce anxiety.
Nature’s Dual Role: Understand the dual nature of natural environments—both serene and challenging—and how our connection to these spaces is influenced by our need for control and comfort.
Silence vs. Noise: Rachael and Leonie-Ruth discuss the impact of noise pollution on ADHD, contrasting the overwhelming noise of urban settings with the calming effects of natural sounds.
Adjusting to Our Environment: Learn about the challenge of adapting to different environments, including how modern emphasis on comfort affects our ability to manage ADHD symptoms.
Reevaluating Personal Habits: Discover the importance of reassessing personal routines and structures to better meet evolving needs and preferences.
Creating Supportive Spaces: Conclude with practical advice on how to design environments that better support ADHD, including the use of noise-canceling headphones and seeking out peaceful natural spaces.
📌 Rate and Subscribe: If you find this podcast helpful, please rate and subscribe. Help us reach more ADHD women explore and support each other in the Neuroverse!
👉 Join Our Community: Follow us on Instagram if you are looking for support and community. Are you also a woman who recently discovered her ADHD? Want to share your story? Email Leonie "Ruth" or Rachael or DM us on IG. We would love to hear about your journey!
🙋♀️ Want to Support and/or Work With Us: Are you flourishing professionally and personally? Learn how Ruth's Mentorship to Flourish helps women who are ready to thrive but unsure where to start.
Or learn how Rachael aligned her life with her core values (and you can too) in her book, Habit-Driven Success: How to Make Changes that Stick Without Being Miserable in the Process.
Finding Balance In ADHD Dynamics: Caitlin Davies’ Perspective (00:56:36)
🎙️ Welcome to Episode 13! I'm finally back on track...This week, we're thrilled to chat with the amazing Caitlin Davies! 🎙️
In this lively and enlightening conversation, Caitlin shares the story of her "TikTok diagnosis" and the profound shift it brought to her self-perception, leading to an "understanding myself that is not shame-centered."
✨ Key Highlights:
Navigating ADHD Accommodations: Caitlin delves into the various adjustments we've made and continue to make to navigate the world with ADHD.
Locus of Motivation: Explore how our motivation impacts our nervous system and influences our actions.
Building Dynamic Relationships: Insights on fostering meaningful and dynamic connections with others.
Community Importance: The value of community (de facto body doubling) and feeling at home among fellow ADHD’ers (our neuro-kin).
Embracing Struggles: Caitlin talks about the importance of being okay with struggling and finding comfort in authenticity.
Cool Concepts: Introduction to “flash bulb memory” and the 'spectrometer,' plus tips on staying grounded and being honest with ourselves and others.
Caitlin’s perspective on finding balance within the dynamics of ADHD is both inspiring and practical. Join us for an episode filled with laughter, profound wisdom, and actionable insights that can help you navigate your ADHD journey.
Connect with Caitlin Davies
Email: caitlindaviesconsulting@gmail.com
Website: caitlinconsults.com
LinkedIn
📌 Rate and Subscribe: If you find this podcast helpful, please rate and subscribe. Help us reach more ADHD women explore and support each other in the Neuroverse!
👉 Join Our Community: Follow us on Instagram if you are looking for support and community. Are you also a woman who recently discovered her ADHD? Want to share your story? Email Leonie "Ruth" or Rachael or DM us on IG. We would love to hear about your journey!
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