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
#148 ADHD Careers: Why We Struggle & Where We Thrive
Jan 1200:54:16Summary readyDo 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 career journey, the science behind ADHD & work & the patterns I see over and over again.We explore:Why ADHD brains crave novelty, challenge & urgency (hello dopamine!)Why admin, paperwork & “basic tasks” can be SO draining for usHow emotional sensitivity, RSD & toxic workplaces impact ADHD nervous systemsWhat actually helps ADHDers thrive at work (hint: job fit matters more than job title)We also dive into the ADHD Career Sweet Spot, the types of roles ADHDers often excel in & practical questions to help you figure out what’s next - or how to fall back in love with the job you already have without burning everything down.If you’ve changed careers more times than you can count, feel quietly stuck, or wonder why work feels harder for you than it “should” - this episode will help you see yourself & your career through a much kinder & more understanding lens.Resources mentioned: Podcast ep #136 ADHD at Work: Your Rights, Reasonable Adjustments & When to Tell Your Boss with Jaime Rose-PeacockAdulting with ADHD & the Values Workshop LINKS TO GOOD SH*T:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our AI ADHD Coach in your pocket! *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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#147 Why ADHDers don’t follow through: The truth about shame-based goals
Jan 500:25:03Summary readyIf 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 look like normal goals. But under the hood, they’re being fuelled by shame & shame is one of the least effective fuels for an ADHD brain.Inside the episode, we unpack:Why adults with ADHD often don’t trust themselves to follow throughHow shame-based goals quietly turn into evidence that “I’m lazy / hopeless / broken”What psychology tells us about thoughts → feelings → actions (why shame shuts you down)The difference between guilt (“I did something bad”) & shame (“I am bad”)How shame shows up in common ADHD goals around weight, money, parenting, business & habitsWhy inconsistency is not the problem & how it actually fits an ADHD brain3 Practical steps to un-shame your goals so they become doable instead of punishingThis episode is valuable whether you love New Year’s resolutions, hate them, or avoid goal-setting altogether. It’s really about how you relate to change, & why “beating yourself up” has never worked.This is a re-release because the ideas here are foundational for ADHDers: if your goals are built on shame, no planner, habit tracker or dopamine hack can fix that.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! *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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#146 The 6 questions I ask my ADHD brain every year
Dec 2900:35:14Summary readyIf 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 prone to getting stuck in the gap.You’ll hear:Why ADHD brains are not reliable historians (working memory, emotional memory, negativity bias & all-or-nothing thinking)How self-awareness is an executive function & how these 6 questions help you strengthen itThe 6 areas I reflect on each year (health, work, relationships, joy, money, growth) with real examples from my life & coaching clientsHow to look at your low points as data, not a character flawHow to use what you learn to make small, practical changesLINKS 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! *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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#145 ADHD Conference take-aways (experts you need to know about!)
Dec 2200:31:11Summary ready“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 recent ADHD Conference here in NZ.Here’s a taste of what we cover:Jaime – ADHD at WorkHow to choose whether to disclose your ADHD at work (the benefit & disadvantages)Burnout Panel – with Ashley, Jaime & KateBurnout isn’t “normal,” but it is common in our community. I share the one thing I wish I knew years ago, & my go-to tools for navigating your way through itCarrie – ADHD & Home OrganisationKnowing your organisational style is a game changer (combining the in sight in mind with the out of sight out of mind) + how using a simple tray tided up my kitchen counter!Freddie – The David Goggins of NZA living example of ADHD possibility. Favourite line: “Telling ND people to try harder is like telling someone with Type 1 diabetes to just make insulin.”Rebecca – Trauma, ADHD & People PleasingWhy we people please to avoid RSD!! Plus the difference between ADHD hyperactivity & trauma hyperactivityLinks mentioned in this episode: ADHD Conferences in New Zealand & Australia with My Spirited ChildPodcast with Jaime: #136 ADHD at Work: Your Rights, Reasonable Adjustments & When to Tell Your BossPodcast with Ashley: #93 Navigating ADHD Burnout with Ashley CairnsPodcast with Carrie: #113 ADHD, Home Organisation & the Invisible Weight We’re Carrying with CarrieConnect with the conference experts: * Jaime Rose-Peacock* Ashley Cairns* Kate Sheldon* Carrie Largerstedt* Freddie Bennett* Rebecca Challoner 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! *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
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#144 ADHD, Relationships + the AI Making Life Easier with Logan Donnelly
Dec 1501:22:50Summary readyIf 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 with ADHD later in life & between entrepreneurship, marriage & raising two young kids, he brings a deeply relatable, honest & refreshing perspective on what it really looks like to navigate ADHD in everyday life.Inside this episode, we dive into:ADHD in relationships - communication, overstimulation & emotional mismatchesParenting with ADHD (and why we’re exhausted even when we “haven’t done much”)ADHD money spirals, dopamine spending & the shame that followsEmotional regulation, RSD spirals & how to pull yourself outHow Logan uses AI to make life, business & parenting easier The story behind the Good Enough Coach - our ADHD-specific AI support tool💚 Check out the Good Enough Coach - an AI ADHD Coach in your pocket!We’ve priced it ridiculously low because we want to get this into the hands of as many ADHDers as possible.CONNECT WITH LOGAN:⭐ The Social AI YouTube: youtube.com/@TheSocialAIHub⭐ AI Resources: buymeacoffee.com/thesocialai⭐ KiwiDad Instagram: instagram.com/_KiwiDad⭐ KiwiDad TikTok: tiktok.com/@_kiwidad⭐ KiwiDad YouTube: youtube.com/@_KiwiDadLINKS TO GOOD SH*T FROM XENA:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*Get our ADHD Coach in your pocket! *12 Things I wished my Doctor had told me about Adult ADHD*Find out if you might be livin
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#143 How to survive the holiday season with ADHD
Dec 800:26:03Summary readyThe 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 your own needs. I’ll walk you through simple, compassionate ways to honour your capacity, make intentional decisions, manage emotions, set boundaries & create a holiday season that actually works for your ADHD brain.Because you deserve a season that feels regulated, grounded & doable - not chaotic, guilt-ridden or fuelled by adrenaline.LINKS TO GOOD SH*T:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*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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#142 ADHD Strengths & Advantages
Dec 100:27:38Summary readyToday 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 Recognition Powers - the reason we guess the ending of movies before the popcorn is cold✨ Entertainment Energy - the storytelling, the drama, the sound effects… and why so many incredible entertainers have ADHDAnd that’s just the beginning. These examples are not even close to the full list of ways our brains are brilliant.I’m also sharing a personal piece of this journey - how I went from hating myself and avoiding the mirror… to genuinely loving my bright, bold, dramatic, neon-sparkly ADHD brain.It wasn’t luck. It was learning, understanding & doing the inner work to finally see myself clearly.If you’re ready for an episode that celebrates everything powerful, beautiful, quirky, creative & wildly capable about ADHD brains - this one’s going to feel like a warm hug with confetti cannons... LFG!LINKS TO GOOD SH*T:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*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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#141 Before You Try Another Planner or System… Listen to This First
Nov 2400:19:10Summary readyIf 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 only give to my members inside Adulting with ADHD. The exact four principles that change everything for ADHD adults who want to feel better, get sh*t done & actually move forward in life.These four things are the difference between: spiralling vs regulating shame vs having your own back chaos vs clarity surviving vs actually livingAnd they’re not complicated 52-step routines.They’re simple, ADHD-friendly shifts that make your whole life easier - starting today!And if listening makes something inside you go, “Shit… that actually makes sense”… then you will thrive inside Adulting with ADHD.Inside this program, we take these four principles & combine them with:💚 Real emotional regulation skills💚 ADHD-friendly tools that actually work 💚 A boatload of courses & workshops on RSD, procrastination, dopamine, burnout & more 💚 A community of ADHDers who get it 💚 Coaching, support & proven frameworks that work for ADHD brains. If you’re done trying harder…If you’re tired of feeling behind…If you’re ready to finally feel in control of your sparkly, fast, brilliant ADHD brain…Doors to Adulting with ADHD are open now (but not for long!)Join us here: www.navigatingadultadhd.com/awa LINKS TO GOOD SH*T:*Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain*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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#140 14 Big Achievers with ADHD
Nov 1700:29:37Summary readyHave 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-makers like Anika Moa, Will.i.am, Chlöe Swarbrick & David Goggins - each one has learned to harness their fast, curious, restless, sparkly brain and turn it into fuel for greatness.You’ll hear: Why ADHD traits like hyper-focus, impulsivity & drive can become huge advantages How late diagnosis transformed lives & careers Why success can look more zig-zaggy for ADHD brains & why that’s not a bad thingYou know that saying: you are the sum of the five people you spend the most time with?As you listen, think about who you want to be the sum of. Who inspires you, motivates you & reminds you what’s possible for your life?💖 If you’re loving the pod, hit Follow, leave a quick review & help other ADHDers find us!LINKS TO GOOD SH*T:*The Disruptors (ADHD Doco): https://disruptorsfilm.com/*Get a simple 1 page recap of this episode*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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#139 Making It Safe to Be Different: Harnessing ADHD at Work with Callum McKirdy
Nov 1001:07:11Summary readyWhat 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 conversations between ADHDers & leadersWhy professionalism often masks authenticity and how to bring play & fun back to workThe hidden cost of trying to fit in (and how difference actually fuels success)What true inclusion looks like - for ADHDers, neurotypicals & everyone in betweenThis episode is a permission slip to stop shrinking yourself to fit the mould and start building workplaces where everyone belongs, contributes & thrives.ABOUT CALLUM: Callum McKirdy is a speaker, author, facilitator and coach specialising in workplace dynamics and behaviour having spent the past 25 years assisting leaders and teams to make the best use of their uniqueness – individually and collectively.Starting his HR career in central government, Callum traversed senior HR/OD roles across the public, private and NfP sectors before founding his workplace behaviour consultancy practice LeadingIdeas Ltd in 2012. Over the past decade he has written and contributed to several books and trained Corporate teams using his Catalyst model of internal customer service to help HR, Finance, IT, Comms and Executive teams to better serve those they support.Proudly dyslexic and ADHD-positive, Callum champions organisations to think differently about different thinking, and challenges leaders to harness their own and their teams’ differences to be better, together – whatever better means to them.Callum speaks at industry conferences, facilitates high-impact workshops, trains teams, and coaches professionals and leaders with ADHD via his ADHD+ online community, as well as hosts the You, Me & ADHD podcast.CONNECT WTIH CALLUM: Via his website: www.callummckirdy.com And over on LinkedInFor free resources & support from Navigating Adult ADHD visit: https://www.navigatingadultadhd.com/To check out paid courses & coaching with Xena visit: https://www.navigatingadultadhd.com/work-with-me
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