ADHD Late to Know

Holly Santu
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ADHD Late to Know is a podcast for adults with late-diagnosed ADHD, Autism & AuDHD — and for the people with neurodivergent loved ones and want to understand them better. I’m Holly Santu. Diagnosed with ADHD at 30, with Autism now part of that picture too, I spent years feeling too much for the world — and like the world was too much for me too. You’re not behind. You’re just late to know.

  1. 12 APR

    17 Neurodivergent in Academia: Finding Balance & Building Belonging

    What does it look like to navigate academia as a neurodivergent woman — and a mother — in a system that wasn’t designed for you? In this episode of ADHD Late to Know, we explore the lived experience of ADHD, autism, and dyslexia in academic environments, through the lens of identity, motherhood, and professional belonging. This is a real, reflective and insightful conversation about the challenges — and reasonable adjustments — of being neurodivergent in high-performance, structured systems. We explore: • The experience of ADHD, autism and dyslexia in academia • The added layer of motherhood and invisible load • Burnout, energy management, and sustainability • Finding balance in a system that doesn’t naturally support neurodivergence • The importance of psychological safety and belonging in academic spaces This episode speaks to a wider conversation around adult ADHD, autism, neurodivergent women, and professional belonging — and what needs to change to create more inclusive environments. If you’re a neurodivergent woman, working in academia, or navigating ADHD or autism as an adult, this episode will help you feel seen — and remind you that the system isn’t always built for your brain, but that doesn’t mean you don’t belong in it. Dr Alix Dietzel: LinkedIn: https://www.linkedin.com/in/dr-alix-dietzel-63029625/ Instagram: @dr_alixdietzel

    39 min

  2. 3 APR

    16 Adult ADHD & Autism: Breaking the Cycle of Ruminating Thoughts

    ADHD, Autism & Ruminating Thoughts – Why Your Brain Won’t Switch Off Why do ruminating thoughts feel so intense with ADHD and autism — and why can they be so hard to switch off? In this episode of ADHD Late to Know, we explore the lived experience of rumination in adult ADHD and AuDHD — from overthinking and mental loops to emotional processing and nervous system overwhelm. This is a real, reflective conversation that blends personal experience with deeper insight — ideal for anyone looking to better understand life with ADHD and autism, especially as an adult navigating work, identity, and belonging. We explore: • Why rumination shows up in ADHD and autism • The link between neurological differences and rumination loops • How rumination impacts daily life, work, and relationships • Practical ways to gently interrupt thought spirals If you’re navigating adult ADHD, AuDHD, or feeling stuck in your thoughts, this episode will help you feel seen — and offer a new way to understand what’s happening. ADHD Late to Know is a podcast exploring adult ADHD, autism, and neurodivergence — through lived experience, research, and real conversations that create “that makes sense” moments. Resources: How Does ADHD Cause Intrusive Thoughts?Why Can’t I Let It Go? Rumination and the ADHD BrainThe ADHD Brain Revealed: The Surprising Truth of the Default Mode NetworkNeural Basis of Why We Fail to Control Unwanted ThoughtsRejection Sensitivity Explained 10 Tips to Manage Ruminating Thoughts That Come With ADHDADHD: The "Ferrari Engine with Bicycle Brakes"ADHD Explained: The Brain’s Braking System

    33 min

  3. 20 MAR

    15 Neurodivergent Relationships: Building a Life & Business That Works

    What does it look like to build a life, relationship, and business as a neurodivergent couple? In this episode of ADHD Late to Know, I sit down with a neurodivergent married couple to explore the realities of navigating ADHD, autism, family life, and business — together. This is a fun, honest and meaningful conversation about: • Supporting each other with different neurotypes • Navigating marriage, communication & energy needs • Building businesses that actually work for neurodivergent brains • The gaps in support for neurodivergent & disabled people • How they’re helping change what’s available This episode is full of lived experience, insight, and real-life examples of what support can actually look like. If you’re neurodivergent, in a relationship, building something, or figuring it all out — this one will resonate. Show Notes: Purpl Discounts: https://www.purpldiscounts.com/ https://www.instagram.com/purpldiscounts/ Brilliantly Different Coaching: https://www.instagram.com/brilliantlydifferentcoaching/ https://neuroworkpartners.com/brilliantly-different/

    46 min

  4. 15 MAR

    14 Why Consistency Doesn’t Work for ADHD (Persistence Does)

    If you’ve ever felt like you’re failing because you can’t stay consistent, this episode will change how you understand your brain. In this episode of ADHD Late to Know, I explore why traditional productivity advice often fails ADHD and AuDHD adults — and why persistence, not consistency, is the real path to progress. We dive into the neuroscience behind commitment, executive function, and attention - including why shame spirals, rejection sensitivity, and autistic inertia can make starting or returning to tasks feel impossible. You’ll also learn practical strategies for working with your neurodivergent brain rather than against it, including: • The Minimum Version Rule for hard days • How curiosity enables persistence with ADHD • Why persistence reduces shame and burnout • How to return to tasks after setbacks without all-or-nothing thinking If you’re late diagnosed with ADHD or AuDHD, this episode will help you reframe productivity, self-compassion, and what real progress looks like. Show Notes & Research Resources: Core ADHD & AuDHD Theories • Dr. William Dodson — The Interest-Based Nervous System https://www.additudemag.com/secrets-of-the-adhd-brain/ • Dr. Russell Barkley — Executive Function & Consistent Inconsistency https://www.russellbarkley.org/factsheets.html • Dinah Murray — Monotropism Theory of Autism https://monotropism.org Emotional & Mindset Research • Dr. Barbara Fredrickson — Broaden-and-Build Theory https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122271/ • Rejection Sensitive Dysphoria & Emotional Dysregulation https://www.additudemag.com/rejection-sensitive-dysphoria-and-adhd/ • Self-Compassion & Executive Function https://www.psychologytoday.com/us/blog/the-mindful-self-express/201603/self-compassion-and-adhd Cognitive Barriers • Autistic Inertia Research https://www.frontiersin.org/articles/10.3389/fpsyg.2021.631876

    35 min

  5. 22 FEB

    13 Travel with ADHD & Autism - The Emotional Tightrope of Being Out of Routine

    Travel can feel exciting… and completely destabilising when you have ADHD, autism, or AuDHD. In this episode of ADHD Late to Know, I share my real-time experience travelling for work (Texas) and for joy (South Korea & Japan) — navigating time zones, cancelled flights, sensory overload, hunger crashes, rage responses, demand avoidance, and nervous system regulation. We explore: Why travel disrupts ADHD and autistic regulationSensory stagnation and feeling “trapped”Low blood sugar & emotional reactivityRejection sensitivity and travel rageThe nuance of ADHD impulsivity vs autistic rigidityProtecting energy while still showing upHow to enjoy iconic experiences (like Shibuya Crossing) without overwhelming your nervous system I also share practical strategies that helped: Snack planning & predictable meal anchorsBuying yourself 30–60 seconds to reduce reactive anger“What’s your number?” emotional check-insIntentional social boundariesObserving instead of immersingChoosing experiences aligned with your actual joy If you struggle with travel anxiety, ADHD overwhelm, autistic burnout, or routine disruption — this episode will help you feel less alone and more equipped. Because growth isn’t avoiding hard things. It’s learning how to meet them differently

    38 min

  6. 28 JAN

    12 ADHD & Autism Tax: The Hidden Cost on Health, Energy & Money

    Being neurodivergent comes with hidden costs — not just emotionally, but to our energy, health, finances, and long-term wellbeing. In this episode of ADHD Late to Know, I explore the tax of ADHD and Autism from an AuDHD adult perspective: how chronic stress, masking, nervous system overload, and lack of support quietly add up — and what we can do to protect ourselves. We talk about: Research linking ADHD and autism to poorer health outcomes and reduced life expectancyWhy burnout and exhaustion aren’t personal failures — they’re systemicThe financial tax of neurodivergence: impulse spending, forgotten subscriptions, convenience costsProtecting energy through pacing, boundaries, and safer socialisingIntentional thinking about your future self — wanting to feel nourished, rested, and steadily working toward what mattersPractical systems that lower the tax without shame or perfectionism This episode is about awareness, self-advocacy, and building a life that costs you less to live — and gives you more back. For adults with ADHD, autism, AuDHD — and those who want to understand and support them better. Show Notes (Key Resources)Cambridge University (2025), British Journal of Psychiatry — ADHD & long-term health outcomesNational Autistic Society (UK) — Autism, wellbeing & life expectancyTools discussed: energy budgeting, safe social plans, future-self thinking, payday money pots, subscription audits

    47 min

  7. 15 JAN

    11 ADHD Coaching... So Life Isn't Always on Hard Mode

    In this episode of ADHD Late to Know, Holly is joined by Ria from Ri-Align Coaching, an ADHD-specialist coach supporting ambitious, high-achieving adults who feel overwhelmed, burnt out, or stuck despite their capability. Ria shares her powerful late-diagnosis journey — from years of feeling like life was on “hard mode” to finding clarity through ADHD understanding and building a career aligned with her strengths. Together, Holly and Ria explore what late-identified ADHD and AuDHD can really look like in adulthood, including burnout, emotional dysregulation, masking, people-pleasing, rejection sensitive dysphoria (RSD), and self-doubt. This conversation gently reframes ADHD away from constant self-fixing and towards self-trust, nervous system awareness, and working with your brain instead of against it. Ria also explains how ADHD-informed coaching helps clients rediscover their strengths, rebuild confidence, and move forward in a more sustainable way — especially when traditional routes haven’t worked. The episode also covers: Why so many ADHD adults feel “capable but exhausted”The impact of lifelong micro-criticisms and maskingHow strengths can become saboteurs without boundariesThe role of coaching in late diagnosis and identity rebuildingADHD support at work, reasonable adjustments, and Access to WorkWhy chemistry and safety matter so much in coaching relationshipsThe “penny-drop” moments that change everything for Ria’s clients If you’re late to understanding your ADHD, questioning your neurodivergence, or learning how to build a life you feel proud of, this episode will help you feel seen, validated, and less alone. 🔗 Find Ria: Website: ri-align.co.uk Instagram: @rialigncoaching

    41 min

  8. 11 JAN

    10 Priorities Over Pressure: A Neurodivergent Reset for 2026

    This episode is a neurodivergent reset for 2026. I reflect on what I’m letting go of from 2025 — pressure, masking, people-pleasing — and what I’m choosing instead: priorities, nervous system safety, and living more unmasked with ADHD and autism. I share how understanding my brain has changed how I set intentions, manage energy, and move through hard moments with more compassion and clarity. If you’re navigating a late ADHD or autism diagnosis — or supporting someone who is — this episode offers reflection, practical reframes, and a grounded way to move into the new year without abandoning yourself.

    35 min
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About

ADHD Late to Know is a podcast for adults with late-diagnosed ADHD, Autism & AuDHD — and for the people with neurodivergent loved ones and want to understand them better. I’m Holly Santu. Diagnosed with ADHD at 30, with Autism now part of that picture too, I spent years feeling too much for the world — and like the world was too much for me too. You’re not behind. You’re just late to know.

Information

  • Creator
    Holly Santu
  • Years Active
    2025 - 2026
  • Episodes
    17
  • Rating
    Clean
  • Show Website
    ADHD Late to Know