Navigating Adult ADHD with Xena Jones

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Using science backed research and mindset tools to help you navigate and thrive with ADHD in adulthood. Negative self-talk, constant overthinking, struggling with procrastination, feeling like an imposter & always thinking you should be doing more...? YOU ARE NOT THE ONLY ONE.  All of these are common for women in todays society, especially for those of us with ADHD.  It's time to break through this BS. Because life with ADHD doesn't have to be a struggle.  **Xena Jones is not a medical professional. This podcast is not a substitute for medical advice. 

Xena Jones


    • Jun 2, 2025 LATEST EPISODE
    • weekly NEW EPISODES
    • 31m AVG DURATION
    • 122 EPISODES


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    Latest episodes from Navigating Adult ADHD with Xena Jones

    #116 How do you have your own back when you have ADHD?

    Play Episode Listen Later Jun 2, 2025 26:42


    #115 The #1 Mindset Shift to Stop Overthinking

    Play Episode Listen Later May 26, 2025 30:59


    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 

    #114 10 Signs of RSD you might be missing (Rejection Sensitivity Dysphoria)

    Play Episode Listen Later May 19, 2025 22:56


    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.

    #113 ADHD, Home Organisation & the Invisible Weight We're Carrying with Carrie

    Play Episode Listen Later May 12, 2025 72:31


    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:

    #112 ADHD, Alcohol & Addiction with Paulette Crowley

    Play Episode Listen Later May 5, 2025 43:20


    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

    #111 6 Things I do to maximise my ADHD meds

    Play Episode Listen Later Apr 28, 2025 24:12


    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

    #110 10 ADHD Experiences You Thought Were 'Just You'

    Play Episode Listen Later Apr 21, 2025 28:55


    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

    #109 ADHD & the Pain of Boredom

    Play Episode Listen Later Apr 14, 2025 22:19


    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/

    #108 2 Annoyingly Simple Things That Help My ADHD (More than I like to admit)

    Play Episode Listen Later Apr 7, 2025 34:22


    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

    #107 Burnout Recovery: What I Wish I'd Noticed Sooner

    Play Episode Listen Later Mar 31, 2025 39:03


    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 

    #106 Permission to Rest (the ADHD way)

    Play Episode Listen Later Mar 24, 2025 26:10


    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

    #105 Safe People & Safe Places for Adults with ADHD

    Play Episode Listen Later Mar 17, 2025 22:10


    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

    #104 5 ADHD less well known ADHD traits we share

    Play Episode Listen Later Mar 10, 2025 26:54


    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

    #103 5 Surprising Ways ADHDers Get Dopamine

    Play Episode Listen Later Mar 3, 2025 20:39


    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.

    #102 ADHDers, We Need to Talk About the S-Word

    Play Episode Listen Later Feb 24, 2025 18:15


    Ever find yourself drowning in shoulds?

    #101 5 Things to know & do after your ADHD diagnosis

    Play Episode Listen Later Feb 17, 2025 19:28


    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.

    4 Steps to a Better Life After an ADHD Diagnosis [time sensitive]

    Play Episode Listen Later Feb 13, 2025 9:21


    ***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.

    #100 100 Positives of ADHD

    Play Episode Listen Later Feb 10, 2025 31:21


    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

    #99 Ask better questions, improve your ADHD life: Empowering Vs Disempowering Questions

    Play Episode Listen Later Feb 3, 2025 28:17


    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.

    #98 Why do I forget you love me? Emotional Permanence & ADHD

    Play Episode Listen Later Jan 27, 2025 22:05


    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 

    #97 Are you the Victim, Villain, or Hero of your ADHD story?

    Play Episode Listen Later Jan 26, 2025 27:00


    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

    #96 Late to the ADHD Party: Ruth's Inspiring Journey & Wisdom for Neurodivergent Families

    Play Episode Listen Later Jan 13, 2025 66:43


    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

    #95 Is It ADHD or Something Else? Understanding Co-occurring Conditions

    Play Episode Listen Later Jan 6, 2025 22:01


    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!

    #94 Ditch Shame-Based Goals: The ADHD-Friendly Way to Follow Through

    Play Episode Listen Later Dec 30, 2024 28:29


    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!

    #93 Navigating ADHD Burnout with Ashley Cairns

    Play Episode Listen Later Dec 23, 2024 56:59


    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/

    #92 The ADHD Life Hack You Need: 8 Ways I Use AI Every Day

    Play Episode Listen Later Dec 16, 2024 32:18


    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

    #91 Inconsistent success with ADHD

    Play Episode Listen Later Dec 9, 2024 26:58


    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!

    #90 9 Common ADHD traits & how they show up in your life

    Play Episode Listen Later Dec 2, 2024 33:42


    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/

    #89 A beginners guide to Adult ADHD

    Play Episode Listen Later Nov 25, 2024 41:38


    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 

    Feel better & get sh*t done [Introducing ADHD HOME]

    Play Episode Listen Later Nov 20, 2024 8:57


    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.

    #88 Dopamine Boost: The Power of 5-Minute Wins for ADHD

    Play Episode Listen Later Nov 18, 2024 23:37


    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*

    BONUS: Why Emotional Regulation feels impossible - And what you can do about it

    Play Episode Listen Later Nov 13, 2024 6:24


    *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!

    #87 12 things I wish my doc had told me about adult ADHD

    Play Episode Listen Later Nov 11, 2024 30:33


    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

    #86 The one question that can change how you feel

    Play Episode Listen Later Nov 4, 2024 19:47


    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 

    #85 When you're "too much"

    Play Episode Listen Later Oct 28, 2024 18:46


    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

    #84 How to be consistent when you have ADHD

    Play Episode Listen Later Oct 21, 2024 23:23


     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

    #83 Emotional Regulation part 2: How to regulate your emotions

    Play Episode Listen Later Oct 14, 2024 35:26


    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

    #82 Emotional regulation part 1: How to identify when you're dysregulated

    Play Episode Listen Later Oct 7, 2024 30:32


    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! 

    #81 ADHD & Procrastination

    Play Episode Listen Later Sep 30, 2024 28:33


    ** 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!

    #80 How to Reduce Ruminating & Overthinking with ADHD

    Play Episode Listen Later Sep 23, 2024 26:44


    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!

    #79 A late diagnosis & ADHD Coaching with Julia Ford

    Play Episode Listen Later Sep 16, 2024 58:53


    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 

    #78 5 ADHD FAQS: Last min change, dopamine seeking with food, overthinking & more!

    Play Episode Listen Later Sep 9, 2024 29:41


    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

    #77 RSD - Rejection Sensitive Dysphoria

    Play Episode Listen Later Sep 2, 2024 48:28


    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 

    #76 ADHD & Interoception - Why we have difficulties with self-regulation

    Play Episode Listen Later Aug 26, 2024 33:29


    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 

    #75 Having your own back with ADHD

    Play Episode Listen Later Aug 19, 2024 28:20


    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 

    #74 5 Things you need to know about dopamine & ADHD

    Play Episode Listen Later Aug 12, 2024 23:34


    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 

    #73 6 Ways to manage hyper-sensitivity with ADHD

    Play Episode Listen Later Aug 5, 2024 37:46


    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

    #72 ADHD Task Switching & 3 Ways to improve it

    Play Episode Listen Later Jul 29, 2024 25:39


    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 

    #71 ADHD & Parenting with Brett Harrington

    Play Episode Listen Later Jul 22, 2024 55:19


    If you are a parent with ADHD, have kids with ADHD or both, this episode is for you! Our guest today, Brett Harrington is an expert on all things ADHD & parenting. Brett & I discuss:Handling emotional explosions with your kidsDealing with overstimulationCommon behaviours from kids that are tricky to navigateManaging transitionsMorning routines ... And much more!Connect with Brett over at https://adhdsorted.com/And for more support from Xena visit: Instagram FacebookWebsite

    #70 ADHD Burnout

    Play Episode Listen Later Jul 15, 2024 36:02


    Exhausted all the time? Withdrawing from your friends & family? Not enjoying the things you used to? These are all signs of ADHD burnout. Something we are prone to experiencing due to executive dysfunction, gender role expectations, hormonal fluctuations & perfectionism.In this episode we explore: What leads people with ADHD to burnoutHow to know if you are burned out (the signs)How to recover from burnout & break the cycle3 Things I recommend we start doing & 3 things to stop doing to avoid burning outOther episodes mentioned here: #24 Dopamine Debt + the links to apathy, burnout & addiction#66 Setting boundaries & improving relationshipsFor more support from Xena visit: InstagramWebsiteFacebook

    #69 Perfectionism & the sneaky ways it shows up for adults with ADHD

    Play Episode Listen Later Jul 8, 2024 31:03


    Perfectionism is common amongst adults with ADHD, especially if you are highly critical of yourself. Setting unrealistic goals & expectations, then beating yourself up for not achieving them...? This is perfectionism. Perfectionism tells us: If I do everything perfectly, I can avoid or minimize the painful feelings of blame, judgement, and shame.In this episode we are explore: The sneaky ways perfectionism shows up in our livesWhere it comes from & why so many ADHDers experience itHow it affects all areas of our lives & never worksThe solution to overcoming it For more support check out: Instagram Facebook Website

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