Navigating Adult ADHD

Dopamine gets ALL the attention in the ADHD world… but what about endorphins? These little feel-good chemicals can help take the edge off stress, support your mood & make life feel just a bit easier. And the best part? Some of the easiest ways to get them are actually pretty fun. In this episode, we’re talking about: What endorphins actually are & why they matter Why movement can help shift your ADHD state The very legitimate benefits of laughing your arse off How singing, music & dancing can help when you’re stressed or stuck Why doing something slightly hard can leave you feeling surprisingly good How to bring more play into your life Plus, I’m setting you a simple 7-day Endorphin Experiment so you can find out what genuinely helps YOU feel better. LINKS TO MORE 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! + 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!

One Saturday morning, I ended up in the ER saying, “I think I’m having a heart attack.” Two weeks later, I had a diagnosis I’d barely heard of: POTS, Postural Orthostatic Tachycardia Syndrome. In this episode, I’m sharing what happened, what POTS actually is & the interesting overlap researchers are seeing between POTS, ADHD & other neurodivergent conditions. We’ll talk about: The weird symptoms that finally made me realise something wasn’t right What POTS actually does to your body The connection between POTS and neurodivergence Common symptoms, triggers and co-occurring conditions What diagnosis & management can look like Why understanding what your body is doing can change everything If you’ve ever thought, “Why does my body do this weird sh*t?” this one is worth a listen. RESOURCE MENTIONED: https://www.dysautonomianz.co.nz/ Important: POTS symptoms can overlap with other medical conditions, so please don’t diagnose yourself from a podcast or smartwatch. If something here sounds familiar, speak with your doctor. LINKS TO MORE 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! + 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!

Your brain does some weird shit. The good news? A lot of it makes more sense once you understand what’s actually going on behind the scenes. In this episode, I’m sharing 15 fascinating brain facts, psychology quirks & simple hacks that explain why we think, feel & behave the way we do. We cover: Why asking someone for a small favour can actually make them like you more Why embarrassing memories seem to stick around forever The spotlight effect & why people notice you far less than you think How naming an emotion can help turn down its intensity Why walking can boost creativity & help you get unstuck A few surprisingly simple ways to support focus, memory & learning (including chewing gum!) Basically, your brain is doing weird sh*t for surprisingly logical reasons. And once you know what it’s up to, you can start working with it. WANT MORE? *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!

I named my ADHD brain Kevin. Why? Because when Kevin tells me I’m a failure, catastrophises over one tiny mistake or starts replaying something embarrassing I said three days ago, it’s much easier to go, “Yep, Kevin’s being dramatic again”… And create some separation. In this episode, I’m sharing why naming your brain can be such a powerful way to create distance from your inner critic, reduce rumination & stop treating yourself like an asshole. We cover: Why that mean voice in your head can slowly erode your self-esteem The science & psychology behind naming your brain How naming your brain helps you separate you from the mental noise The 3 simple steps to name your own brain, notice its patterns & talk back to it Because your brain is a storyteller, not a fortune teller. And sometimes Kevin needs to sit the f*ck down. WANT TO WORK WITH XENA? *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!

When both partners have ADHD , relationships can be full of fun, spontaneity, creativity & a deep sense of “you just get me.” But two ADHD brains can also mean double the executive dysfunction, emotional dysregulation, RSD, impulsivity & forgotten life admin. In this episode, I’m exploring what happens when ADHD meets ADHD in a relationship & why having the same diagnosis doesn’t mean having the same brain. We’ll talk about: Why RSD + RSD can turn a conversation about dirty dishes into a full-blown relationship argument What happens when two emotionally dysregulated brains trigger each other Executive dysfunction, unequal mental loads and the dreaded “I thought YOU were doing it” How completely different ADHD profiles can clash Money, impulsivity, sex & intimacy The genuinely GOOD parts of being with someone whose brain works a little like yours 8 practical tools to help you communicate, regulate, stay connected & build systems that actually work for both of you FOR MORE GOOD SH*T FROM US - CHECK OUT: *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!

When we talk about ADHD, we spend a lot of time talking about dopamine... but what if we've been overlooking another brain chemical that could make a real difference? In this episode, we're exploring oxytocin . Often called the connection chemical or the love drug , oxytocin plays an important role in helping us feel safe & connected. It also works closely alongside dopamine, making it especially relevant for ADHD brains. We'll unpack what oxytocin is, why it matters & simple, practical ways you can increase it in everyday life. From hugs & pets to voice notes, nature walks & meaningful conversations, you'll discover why connection isn't just a nice idea... it may actually help support your ADHD brain. In this episode you'll learn: How oxytocin and dopamine work together in the ADHD brain Why connection can support emotional regulation, relationships, motivation & impulse control The surprising difference between texting & hearing someone's voice Why walking with a friend might be one of the best things you can do for your brain Simple, ADHD-friendly ways to increase oxytocin every day 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!

Why 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 crisis The role of dopamine, norepinephrine & stimulation Why clear, urgent problems can feel easier than vague everyday tasks How relying on panic & last-minute pressure can lead to burnout Why coping well in the moment does not mean your body is not stressed How to borrow from “crisis mode” without creating an actual crisis HERE'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!

ADHD 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 ADHD Why success does not rule out a diagnosis How ADHD in women can hide behind anxiety, depression & competence The impact hormones can have on symptoms & medication Why ADHD is not an inability to pay attention We 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!

Where’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 connection How impulsivity, dysregulation, shame & masking can fuel oversharing The difference between authenticity & urgency Why privacy & boundaries do not mean you’re being fake or inauthentic Questions to help reflect on what you choose to share You 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!

ADHD 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 hyposexuality Why novelty, dopamine and “the chase” can feel so powerful How impulsivity can show up around all things sex Distraction, sensory needs & struggling to stay present Low libido, pressure, resentment & emotional disconnection Why intimacy is about so much more than sex How awareness, communication & support can help us create more choice This 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!

Anxiety 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 thrive How ADHD symptoms & anxiety symptoms can look almost identical Why anxiety may be a coping mechanism your brain developed to keep you safe The difference between ADHD-driven anxiety & a separate anxiety disorder Why so many women are diagnosed with anxiety before ADHD What can actually help, from brain dumps to emotional regulation tools & ADHD-informed support This 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!

Ever 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 manuals This 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!

In 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-explaining This 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!

Today 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 everything Wearing activewear under my “real people clothes” Changing up my work environment for novelty, comfort & focus Letting myself task-switch without turning it into a moral failing Doing brain dumps when my mind feels like 47 browser tabs are open This 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!

Travelling 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 travel how to reduce the pre-trip panic spiral the magic of printing, screenshotting & pre-downloading everything why an “empty day before” might be the best gift you give your future self how to build your own dopamine & regulation travel kit why the Hidden Disabilities Sunflower Lanyard can be so helpful in airports Because 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/cheatsheet You can learn more about the Hidden Disabilities Sunflower Lanyard here: https://hdsunflower.com LINKS 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!

Do 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 & medication Why overeating happens (and why it makes sense) Food noise, sensory “icks” & hyperfixation foods How executive dysfunction makes eating harder than it “should” ADHD, diet culture & all-or-nothing patterns Plus simple, ADHD-friendly supports to help improve your relationship with food & eating If 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!

In this episode, we’re unpacking the very real (and often overlooked) connection between ADHD, your nervous system, and chronic pain - including why so many ADHDers feel things more intensely… In this episode, you’ll learn: Why ADHDers are more likely to experience chronic pain, headaches & fibromyalgia What’s actually happening in your nervous system (and why it feels so intense) The link between ADHD, anxiety, depression & pain amplification Why headaches and migraines are so common with ADHD (it’s a perfect storm ) The overlap between ADHD brain fog & “fibro fog” Simple, ADHD-friendly ways to better understand & support your body This episode is part education, part validation, and part “ohhhh… that explains a lot. LINKS TO 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!

Freddie Bennett spent decades not knowing why his brain worked differently. Inattentive at school, masking his way through life, and by adulthood - stressed, depressed, and addicted. It wasn't laziness. It wasn't stupidity. It was undiagnosed ADHD. Getting that diagnosis in his mid-30s changed everything. But when his son then spent two years stuck on a public waitlist - Freddie decided enough was enough and Bay Paediatrics was built. Bay Paediatrics gives neurodiverse children and their families the fast answers, real support, and confidence they deserve to thrive. And Freddie is on a mission to establish New Zealand as a world leader in ADHD assessment and treatment. In this episode, Freddie gets real about what it actually feels like to be a late-diagnosed adult raising a child with ADHD. The shame. The masking. The dark years before the lightbulb moment. And how leaning into his neurodiversity is what took him from rock bottom to the Arctic, the Sahara Desert, a Guinness World Record - and now, to building a neurodiversity revolution in Aotearoa. This one's for every adult who spent their whole life being told they weren't enough. Connect with Freddie: Bay Paediatrics: https://baypaediatrics.com/ Freddie on Instagram and Facebook 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!

This is a little bonus episode… and a personal one. From losing my brother young, to being diagnosed at 36, to a moment at 28 that completely changed the direction of my life… this episode connects the dots of how I went from feeling lost, overwhelmed & “WTF is wrong with me?”… to building something I wish existed years ago. Because here’s the truth: Getting diagnosed with ADHD explains a lot… But it doesn’t teach you how to actually live with it. In this episode, I share: What my life looked like before I understood my brain The moment that changed everything for me Why diagnosis alone isn’t enough The gap I kept seeing… and couldn’t ignore How Adulting with ADHD was created (and who it’s really for) And yes - Adulting with ADHD is on sale till midnight 23 May, so I also walk you through what’s inside and how to join if it feels like your time. https://www.navigatingadultadhd.com/awa

ADHD isn't just distraction. It's not laziness. It's not "everyone feels like that sometimes." It's crying over a text message. Needing a nap after replying to three emails. Avoiding something for three weeks that takes seven minutes. In this episode, we go back to basics… What ADHD actually is How it shows up in the brain Executive function explained in a way that finally makes sense The emotional side nobody talks about enough And why inconsistency isn't a character flaw You weren't doing it wrong. You just had the wrong manual my friend. 🧠 Adulting with ADHD is on sale until 23 May - $388 NZD (usually $777) www.navigatingadultadhd.com/awa LINKS TO OTHER GOOD SH*T: *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 *Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain *Learn, Inspire, Share & Connect inside our Facebook Community *Come hang out with me on Instagram!