Podcast
Navigating Adult ADHD
Hosted by Xena Jones · EN
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.**
60episodes
Episodes
Newest firstAll episodes
#177 Calm in a crisis, Paralysed by a phone call - ADHD under pressure
2d ago00:44:43Summary readyWhy is it that we can be calm, focused & capable in a crisis, but feel completely paralysed by a simple phone call?In this episode, I share the story of breaking down alone on a pitch-black country road & how I handled it like a f*cking boss. In this episode, we cover:Why ADHD brains can work better in a crisisThe role of dopamine, norepinephrine & stimulationWhy clear, urgent problems can feel easier than vague everyday tasksHow relying on panic & last-minute pressure can lead to burnoutWhy coping well in the moment does not mean your body is not stressedHow to borrow from “crisis mode” without creating an actual crisisHERE'S MORE GOOD SH*T FROM NAVIGATING ADULT ADHD:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)*12 Things I wished my Doctor had told me about Adult ADHD*Find out if you might be living with ADHD - Download Symptoms List*Check out Courses & Coaching with Xena*Learn, Inspire, Share & Connect inside our Facebook Community *Come hang out with me on Instagram!
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#176 5 Things Doctors Still Get Wrong About Adult ADHD
1w ago00:31:17Summary readyADHD is often described as a problem with focus, organisation & hyperactivity, but that leaves out a huge part of the picture.In this episode, we are exploring five things doctors can still get wrong about adult ADHD, including:Why emotional dysregulation is a major part of ADHDWhy success does not rule out a diagnosisHow ADHD in women can hide behind anxiety, depression & competenceThe impact hormones can have on symptoms & medicationWhy ADHD is not an inability to pay attentionWe also look at why lived experience matters, how outdated assumptions can lead to people being dismissed & what a fuller understanding of ADHD can look like.LINKS TO MORE GOOD SH*T FROM US:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)*12 Things I wished my Doctor had told me about Adult ADHD*Find out if you might be living with ADHD - Download Symptoms List*Check out Courses & Coaching with Xena*Learn, Inspire, Share & Connect inside our Facebook Community *Come hang out with me on Instagram!
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#175 ADHD, Authenticity & Oversharing: Can you be yourself without sharing everything
2w ago00:26:25Summary readyWhere’s the line between being authentically yourself and oversharing because… Hi we have ADHD!In this episode, I’m unpacking why so many ADHDers share deeply, quickly & sometimes before we’ve checked whether we actually want to. We’ll explore:Why ADHD can make us crave fast connectionHow impulsivity, dysregulation, shame & masking can fuel oversharingThe difference between authenticity & urgencyWhy privacy & boundaries do not mean you’re being fake or inauthenticQuestions to help reflect on what you choose to shareYou can be open, honest and completely yourself without giving everyone immediate access to every part of you.LINKS TO MORE GOOD SH*T FROM NAVIGATING ADULT ADHD:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)*12 Things I wished my Doctor had told me about Adult ADHD*Find out if you might be living with ADHD - Download Symptoms List*Check out Courses & Coaching with Xena*Learn, Inspire, Share & Connect inside our Facebook Community *Come hang out with me on Instagram!
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#174 ADHD in the Bedroom: Sex & Intimacy
3w ago00:35:57Summary readyADHD can show up in the bedroom in ways we don’t always talk about.For some ADHDers, it might look like a high sex drive, chasing novelty, impulsive decisions, risky behaviour, or seeking dopamine through sex and attention.For others, it might look like low libido, getting bored, feeling disconnected, sensory overwhelm, distraction, or struggling to stay present.In this episode, we’re unpacking:Hypersexuality and hyposexualityWhy novelty, dopamine and “the chase” can feel so powerfulHow impulsivity can show up around all things sexDistraction, sensory needs & struggling to stay presentLow libido, pressure, resentment & emotional disconnectionWhy intimacy is about so much more than sexHow awareness, communication & support can help us create more choiceThis is a shame-free, vulnerable conversation about understanding the ADHD patterns that can show up in the bedroom. LINKS TO MORE GOOD SH*T FROM US:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)*12 Things I wished my Doctor had told me about Adult ADHD*Find out if you might be living with ADHD - Download Symptoms List*Check out Courses & Coaching with Xena*Learn, Inspire, Share & Connect inside our Facebook Community *Come hang out with me on Instagram!
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#173 ADHD & Anxiety: The Relationship Nobody Explained
Jul 600:37:06Summary readyAnxiety is incredibly common for adults with ADHD & in this episode we are unpacking the messy, layered relationship between ADHD & anxiety.We cover:Why ADHD can create the perfect conditions for anxiety to thriveHow ADHD symptoms & anxiety symptoms can look almost identicalWhy anxiety may be a coping mechanism your brain developed to keep you safeThe difference between ADHD-driven anxiety & a separate anxiety disorderWhy so many women are diagnosed with anxiety before ADHDWhat can actually help, from brain dumps to emotional regulation tools & ADHD-informed supportThis episode is for anyone who has ever felt like they’re constantly bracing for something to go wrong, overthinking everything or swimming against a current they couldn’t explain.FOR MORE SUPPORT & OTHER GOOD SH*T:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)*12 Things I wished my Doctor had told me about Adult ADHD*Find out if you might be living with ADHD - Download Symptoms List*Check out Courses & Coaching with Xena*Learn, Inspire, Share & Connect inside our Facebook Community *Come hang out with me on Instagram!
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#172 ADHD & The Manual: The Invisible Expectations Destroying Your relationships
Jun 2900:37:25Summary readyEver felt hurt because someone didn’t reply the “right” way, remember the thing, or show up how you hoped?In this episode, we’re talking about the manual - the invisible rule book we carry around for how other people should behave so we can feel loved, supported, or okay.We’ll explore:• What “the manual” is • Why ADHD brains can turn unmet expectations into rejection stories • The difference between making a request and trying to control someone • How to take back the emotional remote for your life • Why boundaries are not the same as manualsThis one is an absolute game changer for your relationships AND your emotional life! FOR MORE SUPPORT & OTHER GOOD SH*T:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)*12 Things I wished my Doctor had told me about Adult ADHD*Find out if you might be living with ADHD - Download Symptoms List*Check out Courses & Coaching with Xena*Learn, Inspire, Share & Connect inside our Facebook Community *Come hang out with me on Instagram!
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#171 ADHD & Friendships: Why It’s So Hard & What Actually Helps
Jun 2200:46:57Summary readyIn this episode, we’re unpacking why friendships can feel so hard for ADHDers, from forgetting to reply & losing track of time, to rejection sensitivity, masking, emotional dysregulation & the dreaded doom spiral.We’ll explore:• Why caring about someone & initiating contact are not the same skill• How ADHD can make small friendship wobbles feel like full-blown rejection• Why your brain might turn one painful moment into “they don’t care about me”• The role of RSD, emotional dysregulation & masking in friendship struggles• Why not every friendship needs to be saved, but some may be worth repairing• Simple scripts for reconnecting, repairing & being honest without over-explainingThis episode is not about becoming a perfect friend. It’s about understanding your brain, checking the story before you act from it & remembering that one tiny honest message can reopen a door you thought was closed.Also check out episode #23 ADHD & friendships FOR MORE GOOD SH*T...*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)*12 Things I wished my Doctor had told me about Adult ADHD*Find out if you might be living with ADHD - Download Symptoms List*Check out Courses & Coaching with Xena*Learn, Inspire, Share & Connect inside our Facebook Community *Come hang out with me on Instagram!
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#170 Weird things I do that support my ADHD
Jun 1500:24:14Summary readyToday I’m sharing some of the “weird” things I do that actually support my ADHD brain.Because sometimes the things that look a little random from the outside are actually clever little accommodations in disguise.I’m talking about:Why I delay-send emails instead of trusting my brain has remembered everythingWearing activewear under my “real people clothes”Changing up my work environment for novelty, comfort & focusLetting myself task-switch without turning it into a moral failingDoing brain dumps when my mind feels like 47 browser tabs are openThis episode is a permission slip to stop judging the things that help you function & start seeing them for what they really are:ADHD-friendly support strategies.Weird? Maybe.Helpful? Absolutely.In this episode I mention the ETSY store I created with my friend Logan: NDHQ - come check it out.LINKS TO GOOD SH*T:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)*12 Things I wished my Doctor had told me about Adult ADHD*Find out if you might be living with ADHD - Download Symptoms List*Check out Courses & Coaching with Xena*Learn, Inspire, Share & Connect inside our Facebook Community *Come hang out with me on Instagram!
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#169 9 ADHD-Friendly Travel Hacks to Make Your Next Trip Way Easier
Jun 800:29:15Summary readyTravelling with ADHD is a whole experience.One minute your brain is screaming, “DOPAMINE! ADVENTURE! NEW SNACKS!” And the next minute you’re staring at your suitcase wondering if you need seven pairs of undies for a three-night trip.In this episode, I’m sharing 9 ADHD-friendly travel hacks to help make your next trip easier, calmer & far less chaotic.We’ll cover:why you need to check the rules around ADHD medication before you travelhow to reduce the pre-trip panic spiralthe magic of printing, screenshotting & pre-downloading everythingwhy an “empty day before” might be the best gift you give your future selfhow to build your own dopamine & regulation travel kitwhy the Hidden Disabilities Sunflower Lanyard can be so helpful in airportsBecause travelling with ADHD isn’t about being perfectly organised.It’s about reducing friction, supporting your brain & having a few backup plans for when your brain decides to pack sunscreen but forget socks.Grab the free cheatsheet with all 9 tips here: www.navigatingadultadhd.com/cheatsheetYou can learn more about the Hidden Disabilities Sunflower Lanyard here: https://hdsunflower.comLINKS TO GOOD SH*T FROM NAVIGATING ADULT ADHD:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)*12 Things I wished my Doctor had told me about Adult ADHD*Find out if you might be living with ADHD - Download Symptoms List*Check out Courses & Coaching with Xena*Learn, Inspire, Share & Connect inside our Facebook Community *Come hang out with me on Instagram!
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#168 How ADHD Impacts Your Relationship with Food
Jun 100:33:53Summary readyDo you forget to eat… until you’re suddenly hangry and shaky?Or eat past full & wonder “why did I do that?”If food feels chaotic, confusing, or all-or-nothing - you are not alone.In this episode, we’re unpacking how ADHD impacts your relationship with food - from missed hunger cues and hyperfocus, to dopamine-seeking, emotional eating, & food noise.We cover:Why ADHDers forget to eat (and then it becomes urgent)The role of interoception, time blindness & medicationWhy overeating happens (and why it makes sense)Food noise, sensory “icks” & hyperfixation foodsHow executive dysfunction makes eating harder than it “should”ADHD, diet culture & all-or-nothing patternsPlus simple, ADHD-friendly supports to help improve your relationship with food & eatingIf you’ve ever felt like you’re “bad with food”… This episode will help.LINKS TO OTHER GOOD SH*T:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool)*12 Things I wished my Doctor had told me about Adult ADHD*Find out if you might be living with ADHD - Download Symptoms List*Check out Courses & Coaching with Xena*Learn, Inspire, Share & Connect inside our Facebook Community *Come hang out with me on Instagram!
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