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
#110 10 ADHD Experiences You Thought Were 'Just You'
Apr 21, 202500:28:55Summary readyIn this episode, we’re unpacking 10 everyday ADHD experiences that are way more common than you might realise — from emotional whiplash and sensory sensitivities to hyper-fixations (hello, pickles and squirrels) and time dysmorphia. I’m sharing real-life examples (including some hilarious personal stories) to show you just how normal these struggles are when you have an ADHD brain.If you’ve ever felt misunderstood in conversations, powered through life on caffeine and no sleep, or found yourself stuck in hyper-focus when you should be moving onto something else — this one’s for you.✨ If you recognise yourself in these signs, Navigating Adult ADHD Membership was made for you. Inside the membership, we help you understand, manage, and thrive with your ADHD brain — turning all the self-awareness you’re gaining here into real, lasting change. Join the waitlist here: navigatingadultadhd.com/membership🔔 If you’re enjoying the podcast, please hit subscribe, leave a rating and review, and share it with a friend who might need to hear this too!
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#109 ADHD & the Pain of Boredom
Apr 14, 202500:22:19Summary readyBoredom isn’t just boring when you have ADHD — it can actually feel physically painful!(Like wearing an itchy sweater you can’t take off!)In this episode, we’re diving into why boredom hits so much harder for ADHD brains, what lengths we’ll go to avoid it (hello, endless scrolling), and why trying to escape boredom all the time can backfire. I’m sharing some of my personal struggles with boredom — including how I used to fill every minute of my day just to avoid being alone with my thoughts.You’ll hear why boredom can sometimes be a good thing (even if it feels awful at first), how it’s tied to dopamine and stimulation, and a simple experiment you can try the next time you’re stuck in a waiting room without your phone.If you’ve ever felt like boredom is your worst enemy, this one’s for you, my friend.For more support & to join the Membership visit: navigatingadultadhd.com/
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#108 2 Annoyingly Simple Things That Help My ADHD (More than I like to admit)
Apr 7, 202500:34:22Summary readyIf your nervous system has been feeling fried lately—or if you’re tired of feeling stuck in fight or flight—this one’s for you 💛In this episode, I’m sharing: Two ridiculously simple tools that have made a huge difference in my ADHD symptoms, emotional regulation & overall mood The real-life science behind why these actually help (especially for ADHD brains) How to sneak them into your day without needing more time, energy or motivationZero lectures or “you should do this” talk—because we don’t need more of thatCome checkout the new website, the free resources on the home page & see how else we can support you in Navigating Adult ADHD https://www.navigatingadultadhd.com/
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#107 Burnout Recovery: What I Wish I’d Noticed Sooner
Mar 31, 202500:39:03Summary readyIn this episode, I’m sharing my recent experience with ADHD burnout—how it crept up on me, the signs I missed, what I’ve learned through recovery, and what’s helping me feel more like me again.Burnout didn’t feel obvious at first. I thought I was just a bit tired, a bit irritable… but when I finally stopped to reflect, the signs were everywhere.If you’ve been pushing through, running on fumes, or wondering why everything suddenly feels harder—this one’s for you.Inside, I talk about:The sneaky signs I missed (like not wanting a break)How ADHD, hyperfocus & dopamine chasing played a roleWhat I’ve learned about interoception, meds, and the need for proportional restWhat’s helping me recover—like naps, nature, and saying noFor more support & to hang out visit: navigatingadultadhd.comInstagram & Facebook
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#106 Permission to Rest (the ADHD way)
Mar 24, 202500:26:10Summary readyDo you struggle to switch off… even when your body’s on the couch, but your brain’s running mental laps around your to-do list?Yeah. Me too.In this episode, we’re talking about rest—what it really looks like for ADHD brains (spoiler: it’s probably not what you think). If you’ve ever felt like you have to earn your rest, or you tie your self-worth to how much you get done, this conversation is for you.I’m sharing why rest hasn’t come naturally for me, how I used to hustle for my worthiness (hello, burnout), and what changed when I finally gave myself permission to slow down.If your brain needs a reminder that rest is fuel, not failure, this episode’s your permission slip. And if you need a little joy back in your life? This might help with that, too.For more support & resources visit: navigatingadultadhd.com
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#105 Safe People & Safe Places for Adults with ADHD
Mar 17, 202500:22:10Summary readyEver notice how draining it is to be around certain people or in certain environments? Like, your ADHD batteries go from 80% to dead real fast? That’s not in your head, my friend. Your nervous system knows when you’re safe… and when you’re not.In this episode of Navigating Adult ADHD, we’re talking about the importance of safe people and safe places—what they are, why they matter, and how they impact your ADHD brain (spoiler: a lot).I’m sharing personal stories (including that time I was living in London with flatmates who made home feel anything but safe), plus practical ways to notice who and where feels good to your nervous system—and who or what doesn’t.You’ll learn: ✨ What makes someone a safe person (and why even people you love aren’t always it) ✨ How to recognise your safe places—whether it’s your car, the toilet, or a cozy corner ✨ Why safety is crucial for ADHD brains to regulate, recharge, and thrive ✨ How trusting your gut will help you create more safety in your lifeIf you’ve been feeling constantly on edge or exhausted from masking, this episode is your permission slip to seek out the people and places where you can just be you.And hey—if you’re looking for a safe place to land? Come hang out with us in the Navigating Adult ADHD Facebook community. We get it.To join & find additional support visit: www.navigatingadultadhd.com
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#104 5 ADHD less well known ADHD traits we share
Mar 10, 202500:26:54Summary readyEver wonder why so many ADHDers just get each other? It’s because we share some pretty unique traits—some well-known, and others you might not have realised are part of the ADHD experience.In this episode, I’m breaking down 5 lesser-known but super relatable ADHD traits, including: A deep love of learning (but only when it interests us!) Justice sensitivity Zero patience for people who don’t own their mistakes (while we over-apologise for ours) Overcommitting before thinking it through (because everything sounds exciting in the moment) Making unexpected connections & seeing patterns others miss🔗 Want to learn how to work with your ADHD brain? Visit https://www.navigatingadultadhd.com
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#103 5 Surprising Ways ADHDers Get Dopamine
Mar 3, 202500:20:39Summary readyEver picked a fight over something ridiculous (like how to grate a carrot)? Or found yourself deep in gossip even when you really didn’t want to be talking about other people? Or maybe you’ve lost hours staring at the wall, completely lost in a daydream?If so, you might just be dopamine-seeking without even realising it.In this episode, we’re diving into five surprising ways ADHDers get dopamine—from picking fights to overanalysing drama, and even skin picking or squeezing. I’ll break down why our ADHD brains engage in these things & how they impact us.🚀 Plus, if this episode gives you a little dopamine hit, please return the favour & leave a quick review—it helps more ADHDers find the show! Check our navigatingadultadhd.com for more support & free resources
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#102 ADHDers, We Need to Talk About the S-Word
Feb 24, 202500:18:15Summary readyEver find yourself drowning in shoulds?🚨 I should be more productive.🚨 I should have my life together by now.🚨 I should be able to do this like everyone else.But here’s the thing—"should" is one of the most toxic words for ADHD brains. It fuels shame, keeps us stuck, and makes us feel like we’re constantly failing.In this episode, we’re diving into:✔️ How "should" creates a shame spiral that leads to avoidance, hiding, and self-criticism.✔️ Why "should" actually makes us less likely to do the thing.✔️ A real-life story of how I got trapped in a "should" spiral after being filmed for an ADHD documentary.✔️ The thought-feeling-action cycle and how to shift your self-talk.⚡ Plus! Doors to the Navigating Adult ADHD Membership are open for one more day! If you’re ready to stop spinning in shame & start applying what you’re learning here, come join us before doors close! → https://www.navigatingadultadhd.com/joinnow✨ You’re not behind. You’re not failing. You’re just learning how to work with your ADHD brain instead of against it.🎧 Hit play & let’s talk about it!
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#101 5 Things to know & do after your ADHD diagnosis
Feb 17, 202500:19:28Summary readyRegister for the upcoming Masterclass: 4 Steps to an easier & happier life after an ADHD diagnosisJust got your ADHD diagnosis? Feeling relieved, overwhelmed, or unsure where to start? I’ve got you!In this episode, I’ll walk you through 5 key things you need to know to work with your ADHD brain—including how to hack your interest-based attention system, boost dopamine naturally and why medication alone isn’t enough.We’ll also talk about the 6th sense you didn’t know you had (interoception!) and how hormones can impact your ADHD symptoms.Plus, you can grab the full guide—“10 Things to Know & Do After an ADHD Diagnosis”—for even more insights & ADHD-friendly strategies. https://www.navigatingadultadhd.com/checklistWelcome to team ADHD, my friend.
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