Shows
Total Health in Midlife with Elizabeth Sherman199: Navigating Adult ADHD w/ Xena JonesHave you ever felt like your brain is on a roller coaster, one minute laser-focused, and the next completely lost? If this sounds familiar, know that it’s not just you. Many women in midlife are discovering they have ADHD, a condition often overlooked for women in the past. Join us as we dive into the world of ADHD for women in midlife with Xena Jones, an expert coach and host of the “Navigating Adult ADHD Podcast.” Discover why so many women are being diagnosed with ADHD in midlife and learn about the unique symptoms they of...2024-11-0547 min
Navigating Adult ADHD#85 When you're "too much"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… Check out our WEBSITE for more support2024-10-2818 min
Navigating Adult ADHD#84 How to be consistent when you have ADHD 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 l...2024-10-2123 min
Navigating Adult ADHD#83 Emotional Regulation part 2: How to regulate your emotionsHave 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 pr...2024-10-1435 min
Navigating Adult ADHD#82 Emotional regulation part 1: How to identify when you’re dysregulatedYelling 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 be...2024-10-0730 min
Navigating Adult ADHD#81 ADHD & ProcrastinationWhile 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 t...2024-09-3028 min
Navigating Adult ADHD#80 How to Reduce Ruminating & Overthinking with ADHDDo 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...2024-09-2326 min
Navigating Adult ADHD#79 A late diagnosis & ADHD Coaching with Julia FordToday'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 Ins...2024-09-1658 min
Navigating Adult ADHD#78 5 ADHD FAQS: Last min change, dopamine seeking with food, overthinking & more!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!OTHER EPISODES MENTIONED: #72 Task Switching & 3 ways to improve it#70 ADH...2024-09-0929 min
Navigating Adult ADHD#77 RSD - Rejection Sensitive DysphoriaNo 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 rem...2024-09-0248 min
Navigating Adult ADHD#76 ADHD & Interoception - Why we have difficulties with self-regulationDo 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 emotion...2024-08-2633 min
Navigating Adult ADHD#75 Having your own back with ADHDDeveloping 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 th...2024-08-1928 min
Navigating Adult ADHD#74 5 Things you need to know about dopamine & ADHDADHD 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...2024-08-1223 min
Navigating Adult ADHD#73 6 Ways to manage hyper-sensitivity with ADHDYou'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...2024-08-0537 min
Navigating Adult ADHD#72 ADHD Task Switching & 3 Ways to improve itDo 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: The Navigating Adult ADHD websiteCome...2024-07-2925 min
Navigating Adult ADHD#71 ADHD & Parenting with Brett HarringtonIf 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 FacebookWebsite2024-07-2255 min
Navigating Adult ADHD#70 ADHD BurnoutExhausted 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, bu...2024-07-1536 min
Navigating Adult ADHD#69 Perfectionism & the sneaky ways it shows up for adults with ADHDPerfectionism 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 chec...2024-07-0831 min
Navigating Adult ADHD#68 Creating Connection with Vince Ford"We are hard wired to connect with others" And for us ADHDers this can be tricky as we navigate RSD & a busy mind...And today's special guest, Vince Ford, is an expert on creating connection. In this episode we cover: The link between physical pain & the emotional pain of rejection. Plus a surprising cure that works for both! What mentalizing is & how it impacts our interactions with othersA simple trick for reframing the overthinking & negative stories we might spiral inHow “practicing” social connection feels good & lessens the fear of rejectionUsing stories to connectHow social connecti...2024-07-0149 min
Navigating Adult ADHD#67 ADHD & AddictionI just thought I had an addictive personality. Turns out that I had undiagnosed ADHD. For me it was food (sugar), alcohol & shopping. I used them as a way to both escape the painful parts of my life & to feel good. All addictions have one thing in common: DOPAMINE. And while many articles will tell you we become addicted because we are "dopamine seeking"... I don't fully agree. In this episode we explore: What addiction looks like & how it develops in people with ADHDThe 2 things that I believe lead us towar...2024-06-2425 min
Navigating Adult ADHD#66 Setting boundaries & improving relationshipsThe root of self-care is setting boundaries: It’s saying no to something in order to say yes to your own emotional, physical & mental well-being. Healthy boundaries are "what's ok & what is not ok."Setting & upholding boundaries is a skill we can learn. One that not only prevents burnout, but also improves our relationships & creates more balance in our lives. In this episode we are talking about: Why adults with ADHD often struggle with boundariesExamples of healthy boundaries in relationships How to know when you need to set a boundaryWhy setting boundaries is hard...2024-06-1729 min
Navigating Adult ADHD#65 ADHD & The Dopamine HangoverYou know that low feeling you get after you return from a holiday? That reason why you book the next trip to look forward to asap? THIS is a dopamine hangover. Anytime we spike our dopamine levels, for example jumping out of a plane & then feeling on top of the world. Later results in a significant drop in dopamine (what goes up must come down, literally!) & it doesn't feel so good. This results in us feeling lower in mood, having less motivation & drive to do things & having less interest in things w...2024-06-1019 min
Navigating Adult ADHD#64 How social conditioning impacts self-worth for adults with ADHDDo you tie your self-worth to how productive you are? Never feel like you're doing enough? Due to the way we've been raised & the messages we've absorbed growing up, most adults with ADHD, especially women, struggle with this! (myself included)In this episode we explore:The messages ADHDers & women have received growing upHow these impact our self-worth Questions we can ask ourselves to challenge & change our self-limiting beliefsPlus I share my own recent revelations with thisCome hang out with me on social media: Instagram: https://www.instagram.com/navigating.adu...2024-06-0326 min
Better You. Love, Drew.93. Navigating Adult ADHD with Xena JonesXena Jones, Adult ADHD Coach, joins the podcast to join what the title says - the navigation of adult ADHD. Xena talks about the main differences between a neurotypical brain and ADHD brain, and talks about two main tools (NICU & MEDS) that she uses with her clients so help them operate at their most efficient levels. The topic of dopamine is also covered, the main takeaway message is that those with ADHD brains are not broken, and awareness about the matter is key & on the rise. About Xena JonesPodcast: https://www.xenajones.com/podcast...2024-05-3059 min
Navigating Adult ADHD#63 Adult ADHD & Beating Yourself UpSomewhere along the way we developed this idea that in order to be better & do better we had to beat ourselves up. How’s that working out for you? Are you improving your life by hating yourself? Are you creating positive results?The truth is: You can’t hate your way to happiness.Trust me, I tried. Hate only creates more negativity in our lives.And beating ourselves up is effectively punching ourselves in the face. It hurts & it’s not creating a positive outcome. All feelings drive all of...2024-05-2726 min
Navigating Adult ADHD#62 Understanding your capacity & managing the energy in your “tank”Your capacity is the amount of mental, emotional & physical energy you have to be able to "human" & get things done each day. Everything you do will either add to your energy levels in the "tank" or take away from them. Just like a car that can run out of gas - we need to be checking in with ourselves & be mindful of refuelling or checking how much gas we have left for the day. Are you spending your mental, physical & emotional energy where you WANT to spend it? And are you saving enough for...2024-05-2032 min
Navigating Adult ADHD#61 ADHD & Saying NoAs ADHDers many of us learned to people-please from a young age... Making it hard to say no. This is one of the many ways we masked our ADHD & tried to meet the neurotypical expectations that society placed on us.But when we say yes to one thing… we are saying no to another. In this episode you’ll learn: Why adults with ADHD can be quick to say yes & can struggle with saying noHow I handled saying no last week & all the drama my brain had about doing itSelf-coaching techniques I use to...2024-05-1327 min
Navigating Adult ADHD#60 ADHD & People-pleasingHave you ever called yourself a people-pleaser? I’m Xena & I am a recovering people-pleaser.I cared so much about what other people thought of me & would prioritise the needs & desires of my friends, family or colleagues, above my own. And by doing this I was telling myself that my needs & what I wanted weren’t as important... Further adding to my insecurities & lack of self-worth. Overtime I became a chameleon - I didn’t know who I was or what I really liked because I was always going along with everyone else....2024-05-0620 min
Navigating Adult ADHD#59 ADHD & using EFT Tapping to feel better (The Emotional Freedom technique)This is an alternative therapy I use to manage my ADHD symptoms & help regulate & process my emotions... When I'm in fight or flight, experiencing physical or emotional pain, need help focusing or getting out of my head, I use EFT Tapping. EFT stands for Emotional Freedom Technique also known as “tapping” - because you are tapping on various meridian points around your body to calm your nervous system (watch my video demo HERE) This usually results in a reduction of stress levels, feeling calmer & quieting a negative or overthinking ADHD brain. It is evidence...2024-04-2938 min
Navigating Adult ADHD#58 ADHD & Time ManagementTime blindness is a common symptom of ADHD. Time for us is either now or not now. This is why you might struggle to set goals or never feel like you achieve them. This episode is NOT about giving you more tips & tricks (because if they worked, they would have worked already!)This episode gets to the root cause of why we mismanage our time & exactly how to become good at time management & getting sh*t done. DR Russell Barkley, Ph.D., is well know for saying "ADHD is not a di...2024-04-2230 min
Navigating Adult ADHDBONUS: The 4 Keys to Managing & Thriving with ADHDWatch this free class here: https://www.xenajones.com/starthere2024-04-1702 min
Navigating Adult ADHD#57 Dear loved ones of an ADHDer… Here are 6 things we’d like you to knowThis episode is for the loved ones of an ADHDer. There is a lot of stigma & many misconceptions about living with ADHD & we can have a hard time communicating this to you. Thank you for taking the time to better understand us. My intention with this episode was to provide better insight into our lives & why we are the way we are. And thank you to the ADHDers who shared with me what it is you most want your loved ones to know. I have compiled a list of 6 key things & included some research & science to...2024-04-1539 min
Navigating Adult ADHD#56 ADHD & the Happiness TrapHow many times have you thought when I do this or get this then I’ll be happy…?Maybe you think you are doing something wrong or there was something wrong with you because you don’t feel happy or good most of the time? Society has taught us that the goal in life is to be happy. But the truth is: Life is 50/50Being human means we will experience 50% positive emotions & 50% negative emotions. AND this is such good news my friends! The key to happy life, is NOT to be...2024-04-0832 min
Navigating Adult ADHD#55 ADHD & EmotionsEmotions dysregulation is one of the ADHD symptoms that has the biggest affect on our lives. And here's why:When we don't manage our emotions, they manage us. When we don't know how to respond to them, we reactOur emotions drive all of our actions. Emotions are everything! When we take action (this includes procrastination) it’s because of how we feel.When we are watching Netflix & scrolling on Instagram, it's not because we are lazy. It’s because of an emotion we are feeling.And here's the best news: Emotional regulation is a skil...2024-04-0127 min
Navigating Adult ADHD#54 Hormones, Perimenopause & ADHD with Dr Samantha NewmanThe long awaited episode on hormones, perimenopause & ADHD is here! We are joined by Dr Samantha Newman - The “Female GP” - And Neurodiversity Affirming Clinician. Our goal with this episode was to create a resource for women with ADHD, helping them understand what’s going on with their hormones, what options are available & where to go for help.Samantha answers questions like: How do I know if it's ADHD or perimenopause? Are there any evidence based strategies or treatments available for managing both perimenopause & ADHD symptoms? What is PMDD & how can we treat it...2024-03-251h 22
Navigating Adult ADHDBONUS FREE CLASS: 4 Ways to Manage ADHDManaging our ADHD can be hard... Especially for those of us diagnosed later in life - having grown up thinking that we were just a bad person, or there was something wrong with us because we have had to work twice as hard to try and keep up with everyone around us. So many of the things I grew up hating about myself are actually symptoms of ADHD - Symptoms of having a brain that’s wired differently. And that’s why I'm so passionate about this FREE CLASS! Because I want to see...2024-03-2007 min
Navigating Adult ADHD#53 No such thing as normal with Sonia GrayWe are joined by Neurodiversity advocate & host of the No Such Thing As Normal Podcast this week, Sonia Gray. Listen in to hear: How Sonia initially shelved her ADHD diagnosis because she couldn't get her head around it & believed she just had character flaws Why learning about some of the lesser known ADHD characteristics finally helped her to embrace ADHDWe both share how our ADHD has changed as the hyper-vigilance eased up & we were able to embrace being wired differently. How some people in society really struggle to accept the toll ADHD can take on our live...2024-03-1857 min
Navigating Adult ADHD#52 Overcoming ADHD Overwhelm in 4 StepsGet your free guide to go along with this episode: The 4 step process to overcoming ADHD overwhelmIn part two of this series on ADHD overwhelm we are covering:What overwhelm is in the body & where it comes from in the brain What we’ve been led to believe about overwhelm & whats actually correct (based on the science!)And the 4 Steps you can use to overcome your overwhelmI created a free guide to walk you through this process & included some additional prompts to make it super simple - GRAB IT HEREFor mor...2024-03-1133 min
Navigating Adult ADHD#51 ADHD & Overwhelm (part 1)As adults with ADHD we are prone to experiencing overwhelm. This can lead to us powering down, going into hibernation mode or ending up in ADHD burnout. In this episode we are diving into: The 2 reasons why people with ADHD experience more regular overwhelm The 5 types of ADHD overwhelmIn PART 2 next week - I will share with you how to manage overwhelm & experience it way less often. Be sure to subscribe so you don't miss it!For more ADHD support visit: navigatingadultadhd.com2024-03-0424 min
Navigating Adult ADHD#50 ADHD Medication - My lessons & FAQsThis is an update to the first episode we had on ADHD Medication #3.In the episode I'm sharing: A recap of what ADHD meds do The 2 diff types of stimulantsMy personal experience of 3 different variations of ADHD stimulants. FAQs such as 'should I take days off my meds & how do I know if my meds are working?' My 3 key lessons from ADHD meds**Note I am a Coach & not a medical professional. Please always consult with your doctor. FOR MORE SUPPORT FROM XENA: > Get your free ADHD guide > Follow on Insta...2024-02-2643 min
Navigating Adult ADHD#49 ADHD & Self-Esteem + 1 thing you want to do to improve your self-esteemBy age 10 a child with ADHD has heard 20,000 more negative messages that their peers... so it's no wonder many ADHDers struggle with self-esteem. In this episode we cover: 3 Reasons why ADHDers experience self-esteem challengesWhy external validation is never enough How no amount of being hard on yourself will even make you "do better"The 1 thing you want to do to improve your self-esteem LINKS MENTIONED IN THIS EPISODE: > Get your free ADHD guide > Follow my on Instagram > Check out our website for more resources & support2024-02-1927 min
Navigating Adult ADHD#48 ADHD & RelationshipsAs ADHDers we can struggle with relationships & often feel misunderstood by the people around us. So in this episode I'm sharing: How ADHD symptoms show up in relationshipsPersonal examples of how ADHD affects my relationships How we can improve our relationships by focusing on this one thingCome hang out with me on InstagramFor more support visit: navigatingadultadhd.comAnd grab your copy of the 12 things I wished my doctor had told me about adult ADHD (things we all need to know!)2024-02-1236 min
Navigating Adult ADHD#47 ADHD & serotonin: What you need to know & 5 ways to increase it naturallyAs ADHDers we have less serotonin. A neurotransmitter that plays an important role in our mood sleep, cognition & memory. By increasing our serotonin levels we can improve how we feel, we can reduce feelings of anxiety & depression, improve our sleep, increase our motivation & improve our memory!In this episode we explore: Signs of low serotonin levelsCauses of low serotonin (including foods that can have a negative effect!)5 Natural ways to increase your serotonin levels (proven by science)For more support visit: navigatingadultadhd.comAnd grab your copy of the 12 things I wished my...2024-02-0534 min
Navigating Adult ADHD#46 10 ADHD dopamine seeking behavioursA key trademark of ADHD is low levels of the neurotransmitter dopamine. Us ADHDers tend to be more restless as our brain constantly seek ways to increase dopamine levels. By understand dopamine we can begin to better manage it & use the various dopamine increasing activities to our advantage, whilst also understanding & monitoring the consequences of certain dopamine related experiences. In the below episodes we did a deep dive (aka master class!) on dopamine: #12 DOPAMINE part 1: Understanding your dopamine for motivation & satisfaction#13 DOPAMINE part 2: Controlling your dopamine for motivation & satisfaction...2024-01-2928 min
Navigating Adult ADHD#45 Identifying your ADHD success recipeToday I'm teaching you how to identify your unique recipe for setting yourself up for success. I'm sharing the 3 key ingredients in every success recipe . Breaking down multiple examples of this in action.And telling you exactly how you can identify your recipe for success with ADHD.For more tools & support visit: navigatingadultadhd.comAnd remember to grab your copy of the 12 Things I wished my doctor had told me about adult ADHD, important things that you should know!2024-01-2236 min
Navigating Adult ADHD#44 ADHD & Negative ThinkingDo you struggle with negative thinking? You are not alone! Research shows that ADHDers are more prone to negative thinking & it's no wonder given many of the negative messages we received growing up... In this episode we explore:The 9 types of negative thoughts we experience (including all or nothing thinking & catastrophizing) 5 key things you need to know about your thoughts3 Steps you can take to begin thinking more helpful & positive thoughts Loads of relatable examples & powerful questions you can useFor more support & to get your copy of the 12 Things I wished my doctor had...2024-01-1550 min
Navigating Adult ADHD#43 The motivational triad & the #1 thing required to changeIn this episode we explore the motivational triad & the 3 things our brain is wired to always prioritise.We look at how these 3 things might be holding you back from achieving your goals & making positive changes. I'm sharing my personal goal for 2024 & demonstrating how my challenges relate to these 3 key areas. And we uncover the #1 thing required to create change & I share with you how I’m making positive changes. For more support visit my website: navigatingadultadhd.comAnd grab your copy of the 12 Things I wished my doctor had told me...2024-01-0843 min
Navigating Adult ADHD#42 Celebrating my ADHD birthday & 5 things I’ve learnedJoin me as I celebrate my ADHD birthday & the day my life finally made sense!I'm sharing my top 5 ADHD lessons which include: Procrastination & getting sh*t doneWhy I no longer want to be neurotypical My #1 medication (that isn't in pill form)The importance of listing to our individual bodies & self-advocating My secret sauce to thriving with ADHD For more support visit my website: navigatingadultadhd.comAnd grab your copy of the 12 Things I wished my doctor had told me about adult ADHD2024-01-0128 min
Navigating Adult ADHD#41 How to set, achieve & maintain goals when you have ADHDWhat's your relationship like with achieving your goals? Love the idea of changing your life but struggle with taking the action required to make it happen? You're not alone... Studies show that 80% of people have given up on their New Years Resolution by mid Feb.But that doesn't have to be you! In this episode we cover:My 5 step process for setting, achieving & maintaining goalsCommon mistakes we make What it really takes to create long lasting changeWant my help to achieve your goals? Visit navigatingadultadhd.comDon't forget to grab your...2023-12-2545 min
Navigating Adult ADHD#40 ADHD & Prioritising the asset (YOU!)As ADHDers we can have challenges with priorities as it requires the executive functioning "managers" of our brain to work together. In this episode we cover: Spoon theory - managing your mental & emotional energyIdentifying your top 5 priorities (& what might be missing)I share my top 5 priorities with youWe discuss the role of "balance" The difference between urgent Vs important How to prioritise the asset in your life, YOU!For more support visit: navigatingadultadhd.com & grab your copy of The 12 Things I Wished My Doctor Had Told Me About Adult ADHD2023-12-1834 min
Navigating Adult ADHD#39 How to be more productive with ADHD in 5 stepsHow many planners & productivity apps have you tried in the past? And how many have them have collected dust or ended up in the bin? I'm giving you 5 simple steps to create more productivity in your life (without more planners or apps). Steps that take into consideration how much dopamine we ADHDers have & how to produce more of it in the process. We are also addressing the issue of mortality that gets attached to productivity. Be sure to get your copy of the 12 Things you need to know about adult ADHD (w...2023-12-1133 min
Navigating Adult ADHD#38 Feck Perfuction: ADHD & perfectionismPerfectionism is often a coping mechanism to mask ADHD traits and fit into societal norms. It is driven by a desire to avoid judgment, criticism, or rejection.In this episode we explore:Common signs & symptoms of perfectionism What drives perfectionHow we can accept imperfection, embracing authenticity & breaking free from the self-destructive cycle of perfectionism.Don't forget to grab your free guide: 12 Things I wished my doctor had told me about adult ADHD. For more support visit: navigatingadultadhd.com2023-12-0427 min
Navigating Adult ADHD#37 Is ADHD an excuse? (Blame Vs responsibility)Get your copy of the 12 things I wished my doctor had told me about adult ADHD *here*Is my ADHD an excuse for interrupting someone, running late or struggling to finish my work?Excuses typically come from feeling defensive, afraid or anxious. Explanations come from acceptance, integrity, authenticity & tell the truth without dismissing any hurt or wrong doing. ADHD is not your fault but it is your responsibility. And when we take responsibly for our actions we become empowered. Empowered people, make empowered choices & give empowered explanations . For more su...2023-11-2724 min
Navigating Adult ADHD#36 ADHD & FailureDoes fear of failure hold you back? Or perhaps you feel like you are a failure? Then this episode is for you!We explore:The impact of the traditional education system on ADHDers' self-esteem & how this affects our relationship with failureThe role of rejection-sensitive dysphoria (RSD)How to create a positive relationship with failureMy own examples of failures & how I used these FOR rather than against myself, in order to achieve my goalsFor more support visit: navigatingadultadhd.com2023-11-2026 min
Buffy GaysBonus Episode: Xena: Warrior Princess S1E01Rounding out our Season 4 bonus content, we review the first episode of Xena: Warrior Princess, Sins of the Past. We'll give it the Buffy Gays treatment with an episode breakdown, a rating of 1-10 Chakrams, a brief Queer Analysis, and our choices for MVP and Gayest Moment! We'll be back to Buffy with season 5 in two weeks!
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2023-11-131h 11
Navigating Adult ADHD#35 Hormones & ADHDWe are shedding light on how dropping estrogen levels can exacerbate ADHD symptoms. Discover why ADHD medications may seem less effective during this time and gain valuable insights into managing these challenges.We explore questions like: How do our hormones affect our ADHD? (from periods to perimenopause & beyond)What is PMDD?What are the treatment options available? (including pharmaceutical options, natural remedies & lifestyle changes)Here are the resources recommend in this episode: 12 Things I wished my doctor had told me about adult ADHD PMDD Article with ADDitude Jeanette Wasserstein: M...2023-11-1330 min
Navigating Adult ADHD#34 Motivation is BS (5 Things I do instead)I often get asked: How can I increase my motivation? Did you know your brain is wired to NOT want to do stuff? Discover the brain wiring behind motivation in a straightforward way and learn my 5 tips for when motivation seems elusive. If you've ever struggled with procrastination, self-doubt, or feeling stuck, this episode is a must-listen. I'm sharing my own personal journey of going from "I don't feel like it" and "I will start tomorrow" to actually getting shit done & literally transforming my own life. Plus, be sure...2023-11-0640 min
Navigating Adult ADHD#33 Struggling with your ADHD diagnosis (listen to this!)If you are struggling with your ADHD diagnosis you are not alone.Gutted about the delay in getting diagnosed & now having to figure out how to unlearn & unravel all the techniques you've been using to survive.?Thinking about what life could have been like if you'd been diagnoses earlier?THIS episode is for you my friend. ... This is just the beginning! For more support & resources visit: navigatingadultadhd.com2023-10-3019 min
Navigating Adult ADHD#32 What are you making it mean? (ADHD Mindset)As humans we are meaning making machines. We attach meaning to everything. The money in our bank account, the job we have, the amount we weigh, the things other people say, the weather... everything!And the meaning we chose to give things, determines how we feel. In this episode we go through some common examples of negative meaning we attach to every day things in our lives & how we can make one simple & powerful change. For more support & resources visit: navigatingadultadhd.com2023-10-2319 min
Navigating Adult ADHD#31 Boundaries = balance with ADHDStruggle with over committing yourself? Say yes when you don't really want to because you're afraid of letting people down? Boundaries are an act of self-respect & self-care. Boundaries are what create balance in our lives. In this episode I'm sharing how most people misunderstand boundaries. Plus the exact 3 steps you can take to create a boundary. Ready to apply everything you've learned here on the podcast to your life? Then you need to come & coach with me. Visit: navigatingadultadhd.com2023-10-1626 min
Navigating Adult ADHD#30 Positive change using self-compassion with Becca StarkToday we are joined by the Queen of self-compassion Becca Stark as she shares with us the life-changing power of self-compassion. We explore why this is so hard for ADHDers, especially when we are so good at being compassionate with others. We walkabout HOW to be compassionate with ourselves.Becca shares her ADHD story with usAnd we talk about the grief often experienced when you are diagnosed with ADHD later in life. Connect with Becca here:Instagram FacebookWebsiteFor more support & resources visit: navigatingadultadhd.com2023-10-0949 min
Navigating Adult ADHD#29 Improving your sleep with ADHDMany of us ADHDers have sleep challenges but the good news is there is a LOT we can do to improve our sleep! Wether you have difficulty falling asleep, are restless during the night or find it hard to wake up - we are covering it all today. This episode is packed with tools you can use, actionable steps you can take & supplements that are proven to support both sleep & ADHD overall. For more support & resources visit: navigatingadultadhd.com2023-10-0238 min
Navigating Adult ADHD#28 How to take action when you have ADHD + the 3 reasons why you aren’tYou know what to do, but you're just not doing it... You struggle with following through... Procrastinate & do other things instead... This episode is for you my friend! We are exploring the links between taking action, dopamine levels, our nervous systems, being in survival mode and the role of mindset management. You will leave with actionable steps you can take to being taking action today!For more support & resources visit: navigatingadultadhd.com2023-09-2528 min
Navigating Adult ADHD#27 ADHD & feelings part 2 - Processing emotions (the key to changing them!)How we feel determines what we do or don’t do... The reason we do or don't do anything is because of how we think it will make us feel. Emotions are everything.Persistent emotion dysregulation & emotional avoidance can create problems in our relationships, work & other areas of life. And emotional management is a set of skills that we can learn. In this episode we explore emotional management & how can begin to process & regulate our emotions. For more support & resources visit: navigatingadultadhd.com2023-09-1826 min
Navigating Adult ADHD#26 ADHD & Feelings part 1 - Emotional dysregulation & outburstsAs ADHDers we are often easily frustrated, quick to anger, impatient and show our emotions more easily that others. We are also more prone to emotional outbursts and can have challenges with regulating our emotions. In this episode we will look at what is happening in our brain and this happens. Plus I'm sharing my 5 tips for managing our emotions.Here is the Dr Russell Barkley's video that I reference in this episode: https://www.youtube.com/watch?v=q-QC4voqmRg For more support & resources visit: navigatingadultadhd.com2023-09-1128 min
Navigating Adult ADHD#25 Self-acceptance with ADHD (negative self-talk & never good enough)Self-acceptance is the key to feeling better & creating positive change in your life. And for us ADHDers this can be a hard one. But, you can not hate your way to happiness.Beating yourself up creates inconsistency & going back to old habits. This work right here, in this episode, was life changing for me & for hundreds of the women I've coached. For more support & resources visit: navigatingadultadhd.com2023-09-0439 min
Navigating Adult ADHD#24 ADHD Dopamine Debt + the links to apathy, burnout & addictionDopamine debt or dopamine deficiency as most experts call it, often presents as a constant state of apathy & a lack of enthusiasm towards things you would normally enjoy or be interested in. In this episode we explore:The signs & symptoms of dopamine debtThe links between dopamine debt & burnoutThe role addiction plays in dopamine debtAnd what to do if this is something you are (or might be) experiencing. For more support & resources visit: navigatingadultadhd.com2023-08-2833 min
Navigating Adult ADHD#23 ADHD & FriendshipsMaking & keeping friends can be hard for ADHDers... Why is that? And what can we do about it?I'm sharing Ned Hallowell & Russell Barkley's research on ADHD friendships in adults. As well as my own examples & proven strategies for making & maintaining friendships when you have ADHD. Plus 4 important things to keep in mind when it comes to friendships. For more support & resources visit: navigatingadultadhd.com2023-08-2151 min
Navigating Adult ADHD#22 ADHD Task InitiationMany ADHDers struggle with starting tasks. If a task is boring, too hard or requires too much effort, we are likely to avoid it. Our brains do a mental calculation of how much dopamine it will cost Vs how much we will get in return and if that calculation determines we will pay more than we'll get, we are not going to start. In this episode we unpack why we avoid starting tasks, the 3 areas we need to account for in getting started and we run through a variety of ways we can initiate tas...2023-08-1439 min
Navigating Adult ADHD#21 Women with ADHDIn this episode we cover: What ADHD in women looks likeWhy & how we get misdiagnosed The 30+ year gender gap in diagnosis How oestrogen impacts symptoms & diagnosisWe also briefly touch on masking & oppression (the why behind our self-criticism & low self esteem). For more support & resources visit: navigatingadultadhd.com2023-08-0731 min
Navigating Adult ADHD#20 Why ADHD meds aren’t enough & 13 other tools you can useADHD medications are one of MANY tools we have available. This episode is designed to help you create your own custom ADHD toolkit by providing you with more than 13 research backed tools you can "play" with.For more tips (& memes) come hang out with me on Instagram @Navigating.Adult.ADHDFor more support & resources visit: navigatingadultadhd.com2023-07-3141 min
Navigating Adult ADHDFree ADHD Masterclass! {Time sensitive}During this 60-90 minute ADHD masterclass we will be covering 3 key areas: Mindset, Dopamine & the Nervous System. I'll do some teaching & provide you with loads of tools to support you in thriving with ADHD. Plus I will hang out at the end to answer questions. For more support & resources visit: navigatingadultadhd.com2023-07-2704 min
Navigating Adult ADHD#19 The ADHD nervous system & what it means to be "interest based"If you’ve ever wondered "why can’t I just do it like everyone else?" THIS IS WHY. We are wired in such a way that it’s not easy to do it like everyone else. Our nervous systems are different. In this episode we explore:What the role of our nervous system isHow the ADHD nervous system is different 4 Ways to better operate with the nervous system we have, to thrive with ADHDRegister for the free masterclass and end the ADHD struggles: Feel better & get motivated with ADHD. We will be covering the 3 core pilla...2023-07-2438 min
Navigating Adult ADHD#18 Emotionally dysregulated with ADHDEmotional dysregulation is a core symptom of ADHD & one of our executive dysfunctions. It can look like... Overreacting, not letting things go, anxiety, intense emotional reactions & feeling out of controlOften it results in us being labelled as: very up & down, moody or over-reacting.Basically displaying emotions that others perceive as not being "socially acceptable".Listen to my recent experience with emotion dysregulation, as I share tools & recommendations for supporting your emotions & nervous system. For more support & resources visit: navigatingadultadhd.comCome hang out with me on Instagram...2023-07-1727 min
Navigating Adult ADHD#17 How to procrastinate less with ADHDStruggling to get started, avoiding things that need to get done & feeling unable to get motivated, are all common for us ADHDers. And in this episode we are talk about why this is AND how we can play with the 4 part NICU frame work to procrastinate less & increase our dopamine levels to get sh*t done. NICU stands for Novelty, Interest, Competition, Urgency & this is what drives our ADHD brains to do things. Follow on Instagram @Navigating.Adult. ADHD For more support & resources visit: navigatingadultadhd.com2023-07-1028 min
Navigating Adult ADHD#16 ADHD masking: What you need to knowADHD masking is the ways in which we try to conform to neurotypical standards to avoid the shame and stigma that ADHDers can experience. It is a self-protection strategy that over time becomes tough to maintain. It can sabotage your social skills, prevent accurate diagnosis, reduce self-esteem, and lead to burnout.We explore what ADHD masking looks like. Plus I share MY 3 STEPS to to begin unmasking your ADHD. In the words of Brene Brown: It's time to let go of who you think you should be, so you can embrace who you a...2023-07-0323 min
Navigating Adult ADHD#15 3 Strategies for handling rejection & criticism with ADHDAs ADHDers we can really struggle with critisim & rejection. Many of us experience RSD - rejection sensitive dysphoria & even the perceived idea of rejection can be paralysing. In this episode I'm sharing with you a perceived rejection that I am in the midst of working through. And I share with you the 3 strategies I use & teach my clients to use when this arises. For more support & resources visit: navigatingadultadhd.com2023-06-2634 min
Navigating Adult ADHD#14 How to feel better ADHD editionI used to think if I could just be skinny, have nice things & travel all the time then I'd be happy. I was anxious all the time & super hard on myself. I just wanted to feel better. In this episode I am sharing the one thing you need to change in order to feel better ,and it's super simple!)This one thing has changed my life (as I share in this episode) & the lives of the thousands of people I have coached.If you want my help applying this in your life then...2023-06-1922 min
Relationship TalksEpisode 38: Relationship Talks with Lorrie Brook - Xena Jones - Creating Genuine ConnectionsGrab a copy of our free ebook - 5 ways to stop the overwhelm here: https://therelationshiparchitect.com.au/free-ebook/
In Episode 36 of Relationship Talks, host Lorrie chats with Xena Jones, a coach and podcast host, about the importance of making genuine connections and friendships. Xena shares her own experience of intentionally expanding her friend base and offers insights into creating authentic relationships. Don't miss their discussion on the upcoming "Dinner in a Box" events, designed to foster connections and meaningful conversations.
Follow Xena on
Instagram: @xena.jones...2023-06-1521 min
Navigating Adult ADHD#13 DOPAMINE part 2: Controlling your dopamine for motivation & satisfactionThis is PART 2 of a 2 part series on dopamine. In this episode we are covering: How low levels of oestrogen & our hormones impact our dopamine levels.The negative impact smartphones can have on our dopamine levels & how to mitigate thisWhy & how we layer dopamine activities & what we need to be mindful ofThe one activity that has a hugely positive & long lasting impact on dopamine levelsThe importance of self-talk & how we think about activities Intrinsic Vs extrinsic motivation & how this plays out with dopamineHow to maintain a higher baseline level of dopamineFor more sup...2023-06-1347 min
Navigating Adult ADHD#12 DOPAMINE part 1: Understanding your dopamine for motivation & satisfactionThis is a 2 part series on dopamine. In this episode we are covering:What dopamine is, the role it plays in our brains & how it affects those of us with ADHDWhat activities impact our dopamine levels & by how much We explore what our baseline levels of dopamine are, why this is super important to know & how all our dopamine producing actives take us below baseline after wearing offThe importance of how you think about & perceive a certain activity & how this directly effects the amount of dopamine you experience And if you want more support & re...2023-06-0545 min
Navigating Adult ADHD#11 Is ADHD a superpower?Having ADHD isn't without its challenges but what about the positive elements of ADHD? What about the things ADHD allows us to do that the neurotypical folks can't do?In this episode I am sharing with you my thoughts on the positive elements of having ADHD & I am offering you some questions to think about to help you create an empowering narrative about your own ADHD.For more support visit: www.navigatingadultadhd.com2023-05-2925 min
Navigating Adult ADHD#10 My #1 Brain tip for ADHDersIn this episode I am sharing my #1 brain tip for ADHDers. This tip has helped me & hundreds of others to improve our executive functions, better understand ourselves & our ADHD so we can ultimately thrive with ADHD. And if you want help visit: navigatingadultadhd.com2023-05-2231 min
Navigating Adult ADHD#9 A starters guide to Executive Functions with ADHDExecutive functions are the various managers in our brains who helps us plan, organize, pay attention, control impulses, and get things done. Aka the secret to successful adulting. In this episode we are exploring what each of the 6 executive functions are, how they may affect us & ways to begin strengthening them. For additional support, resources and coaching visit: navigatingadultadhd.com2023-05-1530 min
Navigating Adult ADHD#8 Coping with ADHDHaving trouble coping with ADHD? In this episode we are getting to the heart of psychology 101 to help you feel better about what it means to have ADHD. Ready to thrive with ADHD? Visit navigatingadultadhd.com2023-05-0816 min
Navigating Adult ADHD#7 Shame & ADHDShame is the feeling that we are not good enough, that we are flawed, and that we don't measure up to some idealized standard. And for those of us with ADHD it’s that we don’t measure up to the neurotypical folks… For more support & additional resources visit: navigatingadultadhd.com2023-04-3017 min
The Bad B*tch EntrepreneurCourageous Growth & ADHD with Xena JonesDid you know that women between the ages of 36 and 38 are more likely to be diagnosed with ADHD due to perimenopause? And even though medications can help increase productivity and focus, they can also increase anxiety, too. Today I’m joined by my friend and former client Xena Jones to talk about our experiences with ADHD. We’re sharing some of our own challenges of managing our time, schedules, and productivity with ADHD and some techniques to create a successful business while harnessing our strengths. Tune in for… How to manage ADHD and st...2023-04-2744 min
Navigating Adult ADHD#6 I have ADHD: 3 Things you need to know when starting outToday I am sharing 3 super important things that are proven to help us embrace & thrive with our ADHD diagnosis. The "Start Here" guide for ADHDers.For more support & resources visit: navigatingadultadhd.com2023-04-2425 min
Navigating Adult ADHD#5 Why get diagnosed?If you think you have ADHD is it really worth getting diagnosed? I share the 4 things getting diagnosed gave me that I hadn't considered ahead of time & why I finally decided to make it offical. And I offer you two questions to help make the best decision based on your situation. For a list of approved ADHD symptoms, recommended resources & further support please visit: navigatingadultadhd.com2023-04-1714 min
Navigating Adult ADHD#4 When Friends & Family Don’t Understand Your ADHD"Won’t you just grow out of it? But you’ve always been like that! Well then I must have ADHD too because I struggle with attention & focus."In this episode we explore how to deal with the challenges of telling friends & family, especially when we don't get a supportive or positive response. I'm sharing my 3 tips for how I navigate this. For more support & to explore coaching visit: navigatingadultadhd.com2023-04-1218 min
Navigating Adult ADHD#2 What is ADHD?The aim of this episode is to help simplify what it means to have ADHD and better understand how our brains are wired differently .*The symptoms of ADHD are broken into 3 categories: Inattention, Hyperactivity and Impulsivity.*This is a spectrum disorder - meaning we all experience symptoms at different levels of severity in our lives (we dive into why this is super important to know)*We are lacking in both dopamine and norepinephrine - the pleasure and reward centres of the brain.For more support & to explore coaching visit: n...2023-04-1017 min
Navigating Adult ADHD#3 ADHD Medication + my lessonsTypically there are 2 types of medication used to treat ADHD (stimulants + non-stimulants) plus there are a range of other treatment options available.I share my own journey with medication - the challenges I had and my recommendations based on what I've learned to help you find the right medication (if that's the route you chose). For more support & to explore coaching visit: navigatingadultadhd.com2023-04-1030 min
Navigating Adult ADHD#1 Getting Diagnosed - What Adult ADHD Looks LikeWe explore what ADHD looks like and how to know if you might have it. And Xena shares her story of getting diagnosed at age 36 and what the process looked like. For more support & to explore coaching visit: navigatingadultadhd.com2023-04-1028 min
CraveInterview with Confidence Coach Xena Jones**Please Note - salty language is used right off the bat in this episode - so you may want to consider headphones if you have your kids around ** When I ask my clients “how will you feel when you lose the weight?” so often the response is along the lines of “I’ll feel so much more confident”. And in my experience - while it’s a lovely feeling to slip on a pair of jeans and have them feel comfortable, being a size or a weight is not what actually gives us confidence…..There are PLENTY of women in the world who...2023-03-031h 12
Total Health in Midlife with Elizabeth ShermanConfidence Made Easy with Xena JonesFeminism & Weight Loss Coaching We’re flipping the script on today’s episode & Elizabeth is getting interviewed by host of the Confidence Made Easy Podcast and former guest, Xena Jones. In this episode, Xena interviews Elizabeth about the intersection between weight loss and feminism, how weight stigma and body image is different for women of different races, and how that impacts you. But also, Xena shares her big take always in working with Elizabeth as her weight loss coach; the simple shifts that she made (without dieting) that made a huge impact on her...2022-08-3050 min
Total Health in Midlife with Elizabeth ShermanCreating Adult Friendships with Xena JonesHow to ask other adults, “Do you want to be my friend?” without feeling creepy. Many folks in midlife start to notice that their life circumstances change rapidly. As their children leave the house, they also notice that their relationships, in general, are also changing at the same time. Some of us realize that we have more time on our hands, or that the friendships that we cultivated with other parents aren’t fully meeting our needs. We want more meaningful relationships in our lives - ones that support the same positive habits that we...2022-04-0553 min
Xena: Warrior PodcastMinisode 21: Indiana Jones and the Temple of Mount DoomThis week on XENA: WARRIOR PODCAST, Volcano Maaaaaan! Vera, Katie, and Livy are watching an episode of *record scratch* Hercules?! It’s Minisode 21: Indiana Jones and the Temple of Mount Doom, in which we discuss 5x12 “Sky High” with special guest star Ephiny! We celebrate our favorite centaur-loving lady, her magnificent hair, and her new reed-dart throwing powers. Then Vera has an announcement to make: she has finally watched an Indiana Jones movie that isn’t Kingdom of the Crystal Skull! We discuss the ups and very racist downs of this early blockbuster franchise: the lewks, the stunts, the vaporize...2020-07-1648 min
There She Goes: Solo TravelFeel Empowered with Xena JonesXena Jones, a longtime solo traveler and life coach, shares how she learned to manage her mind to build a life she loves.Xena teaches women how to work with their minds instead of against them to pursue the life of their dreams. We’ll hear about how Xena’s solo travels helped her to recognize that she was more than the persona she had limited herself to and also led her to invest in herself to make some big changes. Xena shares how she has completely transformed her own life and the mental model she uses to h...2020-05-1333 min
Solo Women Travel Tribe Podcast with Xena029: Behind The Scenes With XenaTodays episode is a behind the scenes look at Solo Women Travel Tribe with the founder, Xena Jones.
She has just gone "all in" on S.W.T.T and sold her house and all her stuff to do it. So what is next for Xena & the Tribe...? Click play and find out!2018-05-3111 minXena: Warrior Podcast20: 2x09-10 "A Solstice Carol" & "The Xena Scrolls"This week on XENA: WARRIOR PODCAST, it’s beginning to look a lot like...Solstice? Vera, Katie, and Livy get into the holiday spirit (yes, even though it’s April) by watching 2x09 “A Solstice Carol.” We chat about our favorite TV Christmas specials, praise the magnificent acting talent of Tobias the donkey, and debate whether or not Julia Child’s voice is sexy. *purrs* Boeuf Bourguignon… Then it’s on to 2x10 “The Xena Scrolls,” a clip show light on clips and heavy on... sets, costumes, and action? Um, guys, I don’t think Xena understands what a clip show is, and th...2017-04-031h 51