Navigating Adult ADHD with Xena Jones

What if there was a simple tool that could take your anxiety from a 9/10 down to a 4? Something to help with procrastination, self-doubt, emotional overwhelm, and that shamey feeling of being too much and never enough?Well, my friend - there is. And we're diving into it in today's episode.In this conversation, I'm joined by my good friend Jess Johnson — a former therapist, certified EFT practitioner and fellow ADHDer. Jess shares her powerful story of getting diagnosed later in life and how discovering EFT (Emotional Freedom Techniques) changed the way she managed her ADHD.We talk about:What EFT actually is & how it worksWhy it's so effective for ADHDers How EFT helps with emotional regulation, RSD, anxiety, sleep, and morePlus how YOU can start using it today (even if it sounds a bit weird at first!)

Join us at navigatingadultadhd.com/membershipIn this bonus episode, I'm sharing a few personal stories (including a hilarious one about a “blue fat animal” and a shower caddy

Doors to the Membership are now open! (10-17 June 2025) - JOIN TODAY: www.navigatingadultadhd.com/membershipIn this episode, we're talking all about ADHD medication: how to know if it's working, what the different types are, what to look out for (both the good and the not-so-good), and what to do if you're not sure it's the right fit.We'll cover: • The 3 main types of ADHD meds  • Signs your medication is helping (and what's totally normal in the beginning) • Common red flags that mean it might not be the right one for you • Why meds can help — but aren't the full solution

Learn about the Navigating Adult ADHD Membership & get on the waitlist here.Ever catch yourself spiralling into worst-case scenarios? You're not alone. In this episode, we explore a transformative question that can shift your perspective and calm your overthinking mind.I share a personal story about our family trip to the Gold Coast, where pre-trip anxieties threatened to overshadow our vacation. By embracing this simple mindset shift, the experience turned out better than imagined.You'll also hear a humorous yet insightful client story involving horses and drug testing, illustrating how this one mindset can redirect our thoughts from panic to calm.We delve into the science behind this approach, discussing:Negativity Bias: Our brains' tendency to focus on the negative, especially pronounced in ADHD.Cognitive Reframing: A CBT technique that alters our perception to reduce anxiety.Neuroplasticity: How practicing new thoughts can rewire our brains for positivity.Discover practical ways to apply this mindset shift in daily life, from tackling new projects to handling difficult conversations.Links mentioned: Hidden Disabilities Sunflower LanyardThe Navigating Adult ADHD Membership The waitlist 

RSD can hit like a punch to the gut—sometimes from something as simple as a comment or a text.It's that intense emotional reaction to real or imagined rejection, criticism, or failure.

In this episode, I'm joined by Carrie Lagerstedt, Professional Home Organiser, Declutter Coach, and fellow ADHDer, to talk about why home organisation is especially challenging for ADHD brains — and how we can make it easier.We dive into:Why ADHDers struggle with clutter & organisation (hello, "out of sight, out of mind")How clutter = a giant visual to-do list that overwhelms our brainsWhy laziness has nothing to do with itADHD-friendly organising strategies you can start using right awayHow to get unstuck when you don't even know where to beginCarrie also shares her personal ADHD story, why she calls herself an “organised person but not a tidy person,” and how she helps busy families, overworked mums, and neurodivergent folks create calm, functional spaces they actually want to be in. Connect with Carrie:

Why do so many ADHDers struggle with alcohol or addiction? What's really going on beneath the surface—and how do you begin to change it?In this powerful episode, I'm joined by Paulette Crowley—a registered mental health coach, health journalist, and woman in long-term recovery from alcohol addiction. Paulette shares her personal story of living with ADHD, depression, anxiety, and addiction—and how she now lives a full, rich life with what she calls “very manageable mental health conditions.”We dive into:Why ADHD brains are more vulnerable to addiction (dopamine, numbing, social anxiety & more)The isolation and shame that can come with addictionWhat the HALT acronym means and how it can helpWhy addiction isn't a moral failing—and how to start healingThe “layer cake” of mental health & what real recovery looks likeIf you've ever struggled with alcohol, addictive behaviours, or felt ashamed of how you cope—this conversation is for you. Paulette brings wisdom, hope, and practical steps for anyone ready to take the first step.Find Paulette at: www.goodhealthcoach.co.nzInstagramFacebookLinked In

Medication is one tool that I use to manage & thrive with ADHD. In today's episode, I'm sharing 6 things that have made a big difference in how my medication actually supports me day-to-day.You'll hear:Why a high-protein breakfast matters How tracking my cycle helps me predict shifts The link between hydration, sleep, and med effectiveness Why I avoid vitamin C around med time How advocating for myself changed everything And why good sleep is a total game-changer Remember: everyone's body is different. I'm sharing what's worked for me and encouraging you to listen to your body

In 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

Boredom 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/

If 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 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 

Do 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

Ever 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

Ever 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

Ever 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.

Ever find yourself drowning in shoulds?

Register 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.

***Register here for this free class***"Why does it take me two hours to do something that takes someone else ten minutes?" If you've ever asked yourself that question, you're not alone.Most ADHDers grow up thinking they're lazy, don't have what it takes, or just need to try harder—but the truth is, you've been working against your brain, not with it. And that's exhausting.In this special episode, I'm sharing four game-changing steps that make life easier with ADHD—the exact things I wish someone had told me years ago. These are the keys to thriving with ADHD, and I'll be diving into them inside my FREE masterclass: 4 Steps to an Easier & Happier Life After an ADHD Diagnosis  Thursday, Feb 20th @ 12 PM NZST  On Zoom (so yes, you can show up in pajamas—no judgment!)In this class, you'll learn: * How to work with your ADHD brain, not against it * Emotional regulation strategies (because ADHD isn't just about focus) * Dopamine management—your brain's fuel for motivation & momentum * How to have your own back & stop self-sabotagingYou'll also get a workbook, a 7-day replay, and a chance to win ADHD-friendly giveaways for attending live.CLICK HERE to sign up.If you've been feeling stuck, frustrated, or overwhelmed—this is where you start.

Register for the upcoming Masterclass: 4 Steps to an easier & happier life after an ADHD diagnosisToday, we're celebrating a HUGE milestone—100 episodes of the Navigating Adult ADHD podcast! And because we ADHDers often need reminders of our strengths, I'm dedicating this episode to 100 positives of ADHD.From our creativity, resilience, and ability to see the world in unique ways, to our deep empathy, humour, and adventurous spirits.Tune in as I share 100 positive elements us ADHDers share, plus a brand-new checklist: “10 Things to Know & Do After an ADHD Diagnosis” (grab yours at navigatingadultadhd.com/checklist)If you've ever doubted yourself, this episode is your reminder: ADHDers make the world brighter, bolder, and better. Let's celebrate that! For more support visit: navigatingadultadhd.com

Did you know the questions you ask yourself every day can shape how you think, feel & act? Our ADHD brains are constantly firing off questions—from “What time is it?” to “Why can't I get my sh*t together?” But here's the thing: disempowering questions lead to disempowering answers.In this episode, we're diving into how the questions you ask can make or break your day—and even your life. You'll learn:The difference between empowering vs. disempowering questions.How to notice when your inner dialogue is working against you.Why shifting to empowering questions opens the door to creativity, self-compassion, and emotional regulation.I'll share practical tips to stop asking “Why am I such a mess?” and start asking “How can I have my own back?” Plus, you'll hear 10 of my favourite empowering questions that have helped me—and my clients—thrive with ADHD.The difference between struggling and thriving often comes down to this simple shift: Change the question, change the answer.Grab your FREE CHECKLIST: 10 Things to know & do after an ADHD diagnosis.

Do you ever find yourself questioning whether someone still cares about you when you haven't talked or seen each other in a while? Or maybe you've wondered if a new relationship was real when you didn't hear from them for a few days? If so, you're not alone.In this episode, we're diving into emotional permanence—what it is, why ADHDers struggle with it, and how it impacts our relationships. From the constant need for reassurance to those "out of sight, out of mind" moments, we'll explore how emotional dysregulation, working memory challenges, and our dopamine-seeking all plays a role.And don't forget to grab your FREE CHECKLIST: 10 Things to know & do after an ADHD diagnosis 

In this episode, we're diving into three roles that many ADHDers unconsciously take on—victim, villain, or hero—and how these mindsets impact the way we navigate life with ADHD.I'll share how I spent years stuck in victimhood, blaming the world (and my ADHD) for my struggles, and how I learned to step into the hero of my own story. We'll explore:The common signs of victim and villain mindsets.Why it's so easy to fall into these roles, especially after an ADHD diagnosis.What it means to become the hero of your story—and how to get there.This episode is a no-judgment zone, my friend. It's about getting honest with ourselves, embracing who we are, and taking that first step toward empowerment. ADHD is a big part of what makes you you, and it's time to stop apologizing for your brain and start owning it.Let's make ADHD work for you, not against you.For more support visit: navigatingadultadhd.com

In this episode, we explore Ruth's ADHD journey, from getting diagnosed at age 53 to her decision to seek coaching earlier this year. Ruth shares what life was like before her diagnosis, raising a family of neurodivergent children, and her current work as a teacher and consultant supporting neurodivergent kids and their families.We also dive into her remarkable achievements: launching a podcast, building a website, starting a business, and supporting families with neurodivergent kids—all while working full-time with ADHD!Ruth shares valuable insights for parents with ADHD raising neurodivergent kids, including how to find the right school for your child and many other practical tips & resources.Connect with Ruth here:Website: https://www.theneurodiverseeducationhub.comPodcast: Navigating Neurodiverse EducationFacebook & Instagram

Do you ever wonder if your ADHD struggles might be something more? In this episode, we dive into co-occurring conditions—the mental health challenges and learning differences that often show up alongside ADHD.With 50-80% of ADHDers experiencing another condition like anxiety, depression, autism, or learning disorders, it's no surprise that symptoms can get complicated.I'll share my personal journey with anxiety and undiagnosed ADHD, explain how to tell whether it's ADHD or something else, and walk you through actionable steps to get the support you need.Tune in to learn how to untangle the symptoms and find clarity.Ready to work with your ADHD brain, not against it? Head to adhdhome.co.nz and join us today!

Have you ever set the same goal over and over again—only to give up a few weeks later? Whether it's losing weight, saving money, or being a “better” parent, so many of us ADHDers struggle to follow through. And the reason might surprise you...In this episode, we're tackling shame-based goals—why they don't work, how they keep us stuck, and what to do instead. I'll share my personal experiences with setting goals from a place of shame, how it backfired every time, and the ADHD-friendly strategies I use now to set goals I actually stick with and achieve.If you're tired of beating yourself up and ready to start 2025 on a positive note, this episode is for you. We'll cover 3 simple steps to unshame your goals so you can finally achieve them.Ready to follow through for real this time? Join ADHD HOME at adhdhome.co.nz and let's make this your best year yet!

Burnout is more than just feeling stressed—it's a state of physical, emotional, and mental exhaustion caused by prolonged stress, leaving you feeling empty, unmotivated, and disconnected. In this episode, we're joined by Ashley Cairns, Founder and CEO of A Change for Better, Mental Health Counsellor, TEDx Speaker, and neurodivergent advocate (she's Autistic and ADHD!).Together, we tackle key questions about ADHD burnout:What are some of the signs and symptoms of ADHD burnout?How can we build resilience while navigating ADHD burnout?What role do mindfulness & joy play in recovery?How can you create your own personal resilience plan?We also dive into her impactful work at A Change for Better!*BONUS GIFT!!* You can also access her Burnout Presentation & resources HERETo connect with Ashley and A Change For Better visit:https://achangeforbetter.com/https://acfbfund.org.nz/

Let's talk about a game-changer that can make life with ADHD easier: AI!Increased stress (especially this time of year) often amplifies ADHD symptoms, making things like forgetfulness and overwhelm more common—but AI can step in to lighten the load.In this episode, I'm sharing 8 practical ways I use AI (specifically ChatGPT) to support my ADHD and simplify my life. From brainstorming recipes with random fridge ingredients to breaking down big goals into bite-sized tasks, AI has become my go-to tool for tackling executive function struggles and reducing stress.Here's what you'll learn in this episode: How AI can help with meal planning, replying to emails, and spell-checking. Ways to use AI for creative ideas, like gift suggestions or content creation. How AI supports big projects like hiring a VA or applying for jobs. Tips for asking AI for encouragement, advice, or even ADHD-specific research.If you've been skeptical about AI, like I was at first, I encourage you to tune in. This isn't about replacing you—it's about partnering with a tool that understands your needs and helps you thrive.Dive in to see how AI can work for your ADHD brain!Come & share how AI is helping you over on InstagramCheck out ADHD HOME here

What if being inconsistent could actually lead to success? In this episode, I'm diving into the surprising power of inconsistent success & how it's helped me achieve huge wins - like this podcast winning Bronze at the NZ Podcast Awards (thanks to YOU my friend!). Spoiler: It wasn't because I followed a rigid, perfect, consistent plan!We'll chat about:The societal myths around success, consistency & discipline (+ why they don't work for ADHDers)Why embracing your inconsistency can help you make real progressHow I've built success—messy, imperfect & ADHD-friendlyP.S. If you're ready to embrace your beautifully inconsistent ADHD brain & create a life that works for YOU, check out ADHD HOME - I'd love to support you!

Grab your FREE printable guide with all 9 traits outlined in detail *here*ADHD is often misunderstood because it manifests differently for everyone. As Edward Hallowell says, “People with ADHD don't look any different from everyone else, our condition is invisible. But if you were to climb up into our heads, you'd discover quite a different landscape.”In this episode, I'm breaking down 9 of the most common ADHD traits and how they show up in daily life. From impulsivity & distractibility to time blindness & emotional rollercoasters, these traits can feel overwhelming—but understanding them is the first step toward working with your ADHD brain.Whether you're newly diagnosed, exploring a potential diagnosis, or just curious about ADHD, this episode will give you clarity & practical insights.Mentioned in this episode:Free download: https://www.navigatingadultadhd.com/symptomsJoin ADHD HOME: http://adhdhome.co.nz/

Congratulations & welcome to Team ADHD! If you're newly diagnosed or starting to explore what ADHD means for you as an adult, this episode is for you. I'm breaking down the essentials of ADHD, from what it really means to how it impacts your brain & daily life. Here's what you'll learn in this episode:What ADHD really isADHD as a neurodevelopmental condition (but the label doesn't quite fit)The 3 types of ADHD & how symptoms show up in everyday lifeHow your brain Works differentlyThe role of dopamine, serotonin & norepinephrineExecutive functions (your brain's GPS)Debunking ADHD mythsADHD is not about laziness or bad parentingPositive traits & some people you might know with ADHDFour steps I recommend to help you manage & ultimately thrive with ADHDThis is just the beginning, my friend. Welcome to a journey of self-discovery, empowerment & learning to work with your ADHD brain - LFG!Want my help? Join ADHD HOME todayCome hang out on Instagram 

In this special episode, I'm sharing something I've poured my heart into: ADHD HOME. If you've ever felt stuck, overwhelmed, or like ADHD is holding you back, this is for you. We'll dive into how ADHD HOME can help you manage your emotions, boost productivity & finally work with your ADHD brain—not against it. I'll walk you through what's inside, why it's designed for ADHDers like us & how it can make a real difference in your life. Tune in to learn how to feel better, get sh*t done & thrive with ADHD.Join ADHD HOME today at ADHDhome.co.nz.

In this episode, we dive into the transformative power of 5-minute wins for ADHD brains. Discover how small, manageable tasks can boost dopamine levels, enhance motivation & make a big impact on your daily life. Whether it's tackling a 'doom pile' of laundry or taking a quick walk, learn how you can boost your dopamine & get your brain onboard with mundane tasks & things you tend to avoid.Join me as we dive into working with our ADHD brains, boosting our dopamine & addressing the things we avoid. ADHD HOME is officially open!! Check it out *here*

*REGISTER FOR THIS FREE TRAINING*Emotional outbursts, overreactions & spiralling into guilt and shame—it's a cycle so many of us with ADHD know all too well. But here's the thing: emotional regulation isn't a lost cause; it's a skill you can build!In this quick bonus episode, I'm sharing what's possible when you learn to manage your emotions & EXACTLY how you can do that with my free class, From Chaos to Calm: Emotional Regulation for Adults with ADHD.Listen to hear why emotional regulation feels so hard, what's at stake & how to take the first steps towards a calmer & more balanced you.Register for this free training happening this Saturday!

When I was first diagnosed, I left the doctor's office with a ton of questions. From the hidden ways ADHD shows up in adulthood to managing symptoms day-to-day, there's so much more to understand. In this episode, I'm sharing 12 things I wish I'd known, including:How hyperactivity often looks different in adultsThe link between ADHD and other diagnoses like anxiety or depressionWorking memory challenges (hello, forgotten names and lost train of thought)Emotional regulation struggles, including frustration and rejection sensitivityThe role of hormones, nutrition, and exercise in symptom managementI hope these 12 things help you feel seen, understood & a little more prepared on your ADHD journey.For more support & to join ADHD HOME visit: xenajones.com

Do you find self spiralling into worst-case scenarios? Like, your boss sends an email asking for more details on something & you immediately think "I must have done something wrong—maybe I'll lose my job?" Or maybe a friend reads your message but doesn't reply & suddenly you're convinced they don't want to hang out with you anymore.For us ADHDers, it's so easy to jump to conclusions, which lead to us feeling anxious, overwhelmed or rejected. But there's one question that changed everything for me & I know it can help you too.If you're ready to feel better, stop spiralling & get back in control, give this episode a listen. I think you'll really love it.For more support: Join us inside ADHD HOMECome hang out on Instagram Visit our website 

You're too loud, too intense, too dramatic, too sensitive... sound familiar? Whatever your flavour of "too much" is, you are not alone. We hear these things so often as adult with ADHD & it can be really hard. When people say this it can cause us to feel so much shame. Shame is that feeling that "there's something wrong with me". But what if the problem is not you? The problem is someone else's idea of who you should be… Join us inside ADHD HOME

 As adult with ADHD we can struggle to be consistent. Consistently going to bed at a decent time, consistently working through our to-do list, consistently making progress on the book we are writing or the business we are wanting to launch. Any goal we have requires some form of consistency in order to be able to achieve it... right? In this episode I'm sharing with you the two simple things you can do to create consistent results in your life. These 2 things are how I've created a podcast every week for the last 84 weeks & how I've been able to exercise daily for the past 16 monthsReady to join us inside ADHD HOME? Click here. Instagram Website

Have you ever just lost your temper & yelled at someone, only to regret it later? As adults with ADHD we can have difficulty managing our emotions & responding in healthy ways. But the good news is that we can learn to regulate our emotions & it's also very simple. Emotional regulation is not about NOT feeling or ridding ourselves of all negative emotions. It's about creating the safety we need to feel our emotions & responding in healthy ways. In this episode you will learn HOW you can regulate your emotions & begin to practice this skill. Being able to regulate our emotions is the foundation of thriving with ADHD. Links mentioned: EFT Tapping video with Xena & EFT podcast episode #59The Physiological sigh Last weeks episode - Step 1: How to identify when you are dysregulatedInstagram - come & share you winsFor more support from Xena visit: xenajones.com

Join the waitlist for ADHD HOME coming soon! Yelling at the kids when you're frustratedShutting down when your partner is trying to discuss something difficultDrinking to numb the anxiety you feel... These are all common for us when we are dysregulated.Emotional dysregulation is a core symptom of ADHD & in my opinion it's one of the hardest to navigate. Most of us didn't learn about emotions in school, we weren't taught how to process them or respond in healthy ways. So we lash out, shut down or try to bottle it all up inside... We've simply been doing the best we can, with what we've had.Emotional regulation is a skill ( a life changing one!) that adults with ADHD can learn & develop. In this episode you'll learn: The 3 step process for regulating your emotionsWhy this skill is soooo important to practiceHow to identify when you are dysregulatedFor more from Xena check out: InstagramFacebookWebsiteJoin the waitlist for ADHD HOME coming soon! 

** Get on the waitlist for ADHD HOME here **While waiting for motivation, we eat, binge-watch, scroll through social media & sometimes engage in what I call 'productive procrastination' - doing everything other than the thing we need to be doing. ADHDers often struggle with procrastination, so if this is you my friend... you are not alone. Procrastination always happens for a reason. And it's NOT because we are lazy or we need to try harder (nope!). In this episode I am breaking down the 5 reasons adults with ADHD procrastinate which is SOOOO important to be able to recognise when it comes to reducing or eliminating our procrastination. If procrastination is something you struggle with, then this episode is for you. For more support visit: xenajones.comInstagramFacebook + Join the waitlist for ADHD HOME... doors opening soon!

Do you ever lay awake at night replaying something over & over in your head, thinking of all the things you should or could have done differently?Or on the drive home from lunch with friends find yourself obsessing over something your friend said to you?This my friends is overthinking & ruminating - two things that us adults with ADHD can have a hard time with.In this episode I am breaking down the 4 reasons why ADHDers do this (including one reason that is linked to our brains creativity network!) Plus the 3 things I do to stop myself from ruminating & going down the negative spiral (simple & easy things that actually work!)"It's a habit, just like smoking." And the best part is, we can learn to quit.For more support visit: xenajones.comInstagramFacebook + Join the waitlist for ADHD HOME... doors opening soon!

Today's guest is a fellow late diagnosed adult who shares her experience of the diagnosis process & getting ADHD Coaching.Julia was misdiagnosed with bipolar long before discovering she actually has ADHD. She share with us: What self-medicating & dopamine seeking looked like in the pastHow her life was before ADHD Coaching What she has gained throughout the coaching processHow she has harnessed her ADHDJulia is an incredible example of working with your ADHD brain to bring your ideas & creativity to life through her entrepreneurial pursuits. You can connect with Julia on Instagram & check out her amazing business BaGee CocktailsFor more support from Xena check out: WebsiteInstagramFacebook 

Today I'm answering 5 common questions I hear from adults with ADHD: How do I cope with last minute change?How do I stop dopamine seeking with food?How do I stop overthinking & replaying things in my head? How do I know I'm on the right ADHD medication?How do I parent a child with ADHD as a parent with ADHD myself? I regularly answer questions like this over on Instagram so be sure to come hang out there too!LINKS MENTIONED IN THIS EPISODE: #72 Task Switching & 3 ways to improve it#70 ADHD & Parenting with Brett Harrington#59 Using EFT Tapping to feel better (the emotional freedom technique)#55 ADHD & Emotions#50 ADHD medication - My lessons & FAQsFor more support visit: xenajones.com

No one likes to be rejected, criticised or fail, but RSD is a whole different level.And it can trigger an overwhelming & painful emotional response in people with ADHD. RSD is an intense reaction to real or perceived rejection, criticism or failure. For me, it shows up anytime I feel attacked (as you'll hear in this episode). In todays episode we are covering: Scenarios where RSD often shows up  Signs & symptomsWhy we experience RSD How to support yourself or someone you love who experiences this (including my own 3S's method)4 Things to remember if you struggle with RSDOther episodes & links mentioned:The physiological sighEp #76 ADHD & Interoception Ep #75 Having your own back with ADHDFor more support visit: WebsiteInstagram Facebook 

Do you struggle to remember to drink water or forget to eat? Do you wait till you're busting before you go pee? Or do you miss the cues that you're angry until you're yelling, slamming doors or shutting down completely?This my friend is interoception & it's something that ADHDers have difficulty with. Interoception is how you perceive what's going on inside your body. It's pretty important because this system helps you get what your body needs when your body needs it.It plays a BIG role in emotional regulation & if you've struggled with mindfulness techniques to sooth emotions in the past, this will be why! In this episode you'll learn: What interoception is & how it impacts people with ADHD The 3 internal senses we have (1 of which is interoception) How this impacts our ability to regulate & soothe our emotions2 Ways to build better interoceptive awarenessFor more support & to connect with Xena visit: WebsiteInstagram Facebook 

Developing this practice has been the most powerful thing I've ever done for myself & today I'm sharing how you can make this a part of your life too. Having your own back means treating yourself the way you treat the people you most love & care about - By standing up for them, believing in them, cheering them on, picking them up when they fall down & dusting them off. How might your life change if you were to do this for yourself...?If this sounds impossible don't worry, I've got you! In this episode:I walk you through exactly how I did this last week when speaking to a sold out audience of 1000 people (way outside my comfort zone!) The number one rule for having your own back How "talking back" is the best way to get your own attention For more support visit: My websiteInstagram Facebook 

ADHD brains have less dopamine.Dopamine plays a big role in motivation, satisfaction, memory & focus.And dopamine feels good. It's often called the "feel good" neurotransmitter in the brain.Understanding dopamine helps us to work with our ADHD brains to create more motivation, focus, achieving goals, joy & satisfaction in our lives. Not all dopamine is created equal... So push play to discover how you can begin creating more of this good stuff with these 5 things! Other dopamine episodes mentioned: #65 ADHD & the Dopamine Hangover#46 10 Dopamine Seeking Behaviours #24 ADHD Dopamine Debt + the links to Apathy, Burnout & AddictionAnd to connect with Xena & get more support visit: Instagram Facebook Website 

You're too sensitive! Toughen up!Why do you take things so personally?!... Sound familiar? Humans with ADHD are more sensitive than those without ADHD.Our ADHD nervous systems pick up signals the average person can't register. The sound of chewing or someone breathing might cause your skin to crawl. You are more likely to have asthma, eczema & allergies.And then there are the emotional sensitivities such as RSD. “When you know that you are highly sensitive, it reframes your life. Knowing that you have this trait will enable you to make better decisions. Sensitive people have to live differently in order to be comfortable.” ~ Dr Elaine AronListen to discover: What it looks like to be a highly sensitive person with ADHDThe different types of sensitives we experienceHow this impact our overwhelm, over stimulation & fight or flight responsesThe beautiful side of being extra sensitive6 Ways to manage being hyper-sensitive to make the world a more comfortable & enjoyable placeLink mentioned: https://fourminutebooks.com/the-highly-sensitive-person-summary/ For more support & to explore ADHD Coaching: > Book a free consultation: https://www.xenajones.com/coaching> Come hang out on Instagram> Follow along on Facebook

Do you struggle to switch from one thing to another? Do you get mad or thrown off when people interrupt you? You are not alone! Task switching is difficult for adults with ADHD.The good news is that we can make it easier.  In this episode I'm sharing with you: Common examples of task switching Why task switching is difficult for ADHD brains2 questions you need to ask yourself 3 Ways to make going between tasks less taxing For more support & to explore ADHD Coaching: Book a free consultation: https://www.xenajones.com/coachingCome hang out on Instagram Follow along on Facebook