ADHDifference

Julie Legg
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ADHDifference challenges the common misconception that ADHD only affects young people. Diagnosed as an adult, Julie Legg interviews guests from around the world, sharing new ADHD perspectives, strategies and insights. ADHDifference's mission is to foster a deeper understanding of ADHD by sharing personal, relatable experiences in informal and open conversations. Choosing "difference" over "disorder" reflects its belief that ADHD is a difference in brain wiring, not just a clinical label.Julie is the author of The Missing Piece: A Woman's Guide to Understanding, Diagnosing, and Living with ADHD (HarperCollins NZ, 2024) and ADHD advocate.

  1. Bitesized Strategies: Stacking Habits - Small Attachments Create Sustainable Change

    16 jun ·  Contenido extra

    Bitesized Strategies: Stacking Habits - Small Attachments Create Sustainable Change

    ADHDers often approach self-improvement by attempting complete life overhauls, but lasting change is more likely when small positive behaviours are attached to routines that already exist.  Drawing on insights from psychologist Matthew Campbell, this episode explores the strategy of "stacking" — connecting healthy actions to established habits so they require less motivation, less memory, and less effort to maintain.  Key Points Large-scale overhauls tend to rely heavily on motivation, which is difficult to sustain for ADHD brains. Stacking involves attaching a small healthy behaviour to an existing routine.  The goal is attachment, not addition. Existing routines act as reliable cues, reducing the need to remember new habits. Research shows habits are more likely to stick when linked to existing behavioural cues. Stacking reduces cognitive load and supports executive functioning challenges. DR MATT CAMPBELL S2E41: https://adhdifference.nz/s2e41-why-self-care-feels-harder-than-it-should-guest-dr-matthew-campbell/ ADHDIFFERENCE: https://adhdifference.nz/stack-dont-overhaul/ Send us Fan Mail Thanks for listening.  📌 Don’t forget to subscribe for more tools for beautifully different brains.  🌐 WEBSITE: ADHDifference.nz   📷 INSTAGRAM: ADHDifference_podcast ▶️ YOUTUBE: @adhdifference 🎙️ YOUR HOST: JulieLegg.nz  ℹ️ DISCLAIMER: This podcast is for informational purposes only. The views expressed are those of the guests and do not necessarily reflect those of the host or ADHDifference. Read More

    8 min
  2. Bitesized Strategies: The Four Horsemen - Signs of a Relationship Breakdown

    5 jun ·  Contenido extra

    Bitesized Strategies: The Four Horsemen - Signs of a Relationship Breakdown

    Julie Legg explores one of the most powerful relationship frameworks ever developed: The Four Horsemen of the Relationship Apocalypse. Originally created by relationship researchers Drs. John and Julie Gottman, these four communication patterns can quietly erode connection and, if left unchecked, predict relationship breakdown. Drawing on insights from clinical psychologist and ADHD-specialised couples therapist Bryan Gastelle, Julie unpacks how criticism, defensiveness, contempt, and stonewalling show up in ADHD relationships, why they happen, and most importantly, what to do instead. Whether you're navigating a long-term partnership, dating, or simply wanting healthier communication, this practical strategy offers simple shifts that can transform conflict into connection. Key Points From This Episode What the Four Horsemen are and why they matterHow ADHD can amplify relationship conflictWhy criticism attacks the person instead of the problemHow defensiveness blocks repair and understandingWhy contempt is the strongest predictor of relationship breakdownThe hidden role of overwhelm behind stonewallingHow to recognise unhealthy communication patterns before they escalateWhy conflict itself isn't the problem, disconnection isBRYAN GASTELLE S2E28: https://adhdifference.nz/s2e28-adhd-romantic-relationships-healthy-conflict-guest-bryan-gastelle/ ADHDIFFERENCE: https://adhdifference.nz/the-four-horsemen/ Send us Fan Mail Thanks for listening.  📌 Don’t forget to subscribe for more tools for beautifully different brains.  🌐 WEBSITE: ADHDifference.nz   📷 INSTAGRAM: ADHDifference_podcast ▶️ YOUTUBE: @adhdifference 🎙️ YOUR HOST: JulieLegg.nz  ℹ️ DISCLAIMER: This podcast is for informational purposes only. The views expressed are those of the guests and do not necessarily reflect those of the host or ADHDifference. Read More

    10 min
  3. Bitesized Strategies: Social Media Detox - Reclaim ADHD Focus & Creativity

    27 may ·  Contenido extra

    Bitesized Strategies: Social Media Detox - Reclaim ADHD Focus & Creativity

    Julie Legg explores the relationship between ADHD, dopamine, and digital overwhelm — and why our brains can become so easily pulled into scrolling, notifications, and constant stimulation. Rather than framing phone use as laziness or lack of discipline, this episode reframes it through the lens of dopamine seeking, emotional regulation, and ADHD tax. It also offers gentle, practical strategies to reduce digital overload, create more intentional habits, and minimise the hidden emotional and cognitive costs that come with constant distraction. Key Points from the Episode:  Why ADHD brains are naturally drawn to phones and scrolling  The role of dopamine in digital distraction  How phones create quick dopamine spikes — and crashes  Why social media and notifications can feel impossible to ignore  The “ADHD tax” of lost time, focus, and mental energy  Cognitive overload and task-switching fatigue  Recognising your personal distraction patterns  Strategies to reduce phone-based overwhelm  Creating intentional friction with devices  Why awareness is the first step toward changeHUFSA AHMAD S2E27: https://adhdifference.nz/s2e27-adhd-undiagnoses-comorbidities-high-achievers-guest-hufsa-ahmad/  ADHDIFFERENCE: https://adhdifference.nz/social-media-detox/  Send us Fan Mail Thanks for listening.  📌 Don’t forget to subscribe for more tools for beautifully different brains.  🌐 WEBSITE: ADHDifference.nz   📷 INSTAGRAM: ADHDifference_podcast ▶️ YOUTUBE: @adhdifference 🎙️ YOUR HOST: JulieLegg.nz  ℹ️ DISCLAIMER: This podcast is for informational purposes only. The views expressed are those of the guests and do not necessarily reflect those of the host or ADHDifference. Read More

    7 min
  4. Bitesized Strategies: Lean In - Rethinking Anxiety Through Connection & Courage

    16 may ·  Contenido extra

    Bitesized Strategies: Lean In - Rethinking Anxiety Through Connection & Courage

    Julie Legg explores the idea of “Lean In” — a perspective shared by Dr. Jack Hinman that reframes anxiety not as something dangerous, but as something deeply human. Rather than escaping discomfort, this strategy encourages us to gently move toward connection, growth, and co-regulation. Backed by research into emotional regulation and nervous system responses in ADHD, this episode explores why avoidance can intensify anxiety over time, while safe human connection can calm the nervous system and build emotional resilience. Key Points from the Episode: Why ADHD brains often experience intense emotional reactions  The instinct to avoid, isolate, or “ghost” when anxious  Reframing anxiety as part of growth — not failure  Why avoidance feels good short term but limits growth long term  The importance of leaning into safe connection  How anxiety can reveal values, desires, and boundaries  Emotional regulation challenges in ADHD  The nervous system benefits of co-regulation  Why human connection reduces stress and overwhelm  Learning social cues through real-life interaction  Small “micro moves” that build emotional tolerance  Choosing presence over perfectionDR JACK HINMAN S2E34:  https://adhdifference.nz/s2e34-young-adults-adhd-the-pandemic-of-disconnection-guest-dr-jack-hinman/ ADHDIFFERENCE: https://adhdifference.nz/lean-in-dont-escape/ Send us Fan Mail Thanks for listening.  📌 Don’t forget to subscribe for more tools for beautifully different brains.  🌐 WEBSITE: ADHDifference.nz   📷 INSTAGRAM: ADHDifference_podcast ▶️ YOUTUBE: @adhdifference 🎙️ YOUR HOST: JulieLegg.nz  ℹ️ DISCLAIMER: This podcast is for informational purposes only. The views expressed are those of the guests and do not necessarily reflect those of the host or ADHDifference. Read More

    8 min
  5. Bitesized Strategies: The Greater Arc Perspective - More Than 'Me'

    7 may ·  Contenido extra

    Bitesized Strategies: The Greater Arc Perspective - More Than 'Me'

    Julie Legg explores The Greater Arc Perspective — a grounding mindset inspired by a conversation with Ariel-Paul Saunders. Rather than viewing ourselves in isolation, this perspective invites us to zoom out and recognise that we are part of something much larger: generations before us, generations after us, and the unfolding human story we all contribute to. For ADHDers, where emotions and urgency can feel intensely immediate, this wider lens can soften self-judgment and interrupt survival-mode thinking. Backed by insights from developmental neuroscience, attachment theory, and intergenerational research, this episode explores how awareness, reflection, and repair don’t just change us — they ripple outward. Key Points from the Episode: Why ADHD can make life feel intensely immediate and overwhelming  How emotional overload narrows perspective into survival mode  Introducing The Greater Arc Perspective Zooming out beyond the current moment or emotional state  The influence of generations before and after us  How emotional patterns are passed through families and relationships  Why awareness and repair can interrupt unhealthy cycles  The brain’s lifelong ability to grow and adapt  Shifting from self-judgment to participation  Asking: “What am I passing forward?” Why future generations need humanity, not perfection  The ripple effect of self-talk, repair, and emotional awarenessARIEL-PAUL SAUNDERS S2E40: https://adhdifference.nz/s2e40-adhd-across-generations-the-power-of-understanding-guest-ariel-paul-saunders/ ADHDIFFERENCE: https://adhdifference.nz/the-greater-arc-perspective/ Send us Fan Mail Thanks for listening.  📌 Don’t forget to subscribe for more tools for beautifully different brains.  🌐 WEBSITE: ADHDifference.nz   📷 INSTAGRAM: ADHDifference_podcast ▶️ YOUTUBE: @adhdifference 🎙️ YOUR HOST: JulieLegg.nz  ℹ️ DISCLAIMER: This podcast is for informational purposes only. The views expressed are those of the guests and do not necessarily reflect those of the host or ADHDifference. Read More

    8 min
  6. Bitesized Strategies: The Music Scape Method

    29 abr ·  Contenido extra

    Bitesized Strategies: The Music Scape Method

    Ever tried to focus… and the silence feels too loud, but the noise feels overwhelming? That in-between state — restless, distracted, unable to land — is something many ADHDers know well. Julie Legg explores The Music Scape Method, a practical approach to using sound as a tool for focus, calm, and regulation. Inspired by a conversation with Meredith Jones, this strategy isn’t about playing your favourite songs — it’s about intentionally creating a sound environment your brain can settle into. From low-fi beats to binaural frequencies, this method helps bridge the gap between under- and over-stimulation. Backed by research showing that rhythmic, predictable sound can improve attention and reduce overwhelm, it offers a simple but powerful shift: instead of forcing focus, you create the conditions for it. Key Points from the Episode:  Why silence can feel uncomfortable and noise can feel overwhelming for ADHD brains  Introducing The Music Scape Method as a tool for regulation  Using sound intentionally — not just as background noise  The role of low-fi music, binaural beats, and instrumental sound How rhythmic, predictable sound supports focus and task performance  Music as a way to regulate sensory input and reduce overwhelm The nervous system benefits of rhythm and repetition  Creating associations: sound as a cue for focus, calm, or reset  Why headphones can enhance the effect (especially with binaural beats)  Letting your brain settle rather than forcing concentrationLinks: MEREDITH JONES S2E21: https://adhdifference.nz/s2e21-adhd-self-recognition-growth-guest-meredith-jones/ ADHDIFFERENCE: https://adhdifference.nz/the-music-scape-method/   Send us Fan Mail Thanks for listening.  📌 Don’t forget to subscribe for more tools for beautifully different brains.  🌐 WEBSITE: ADHDifference.nz   📷 INSTAGRAM: ADHDifference_podcast ▶️ YOUTUBE: @adhdifference 🎙️ YOUR HOST: JulieLegg.nz  ℹ️ DISCLAIMER: This podcast is for informational purposes only. The views expressed are those of the guests and do not necessarily reflect those of the host or ADHDifference. Read More

    6 min
  7. Bitesized Strategies: Forrest Gumping

    21 abr ·  Contenido extra

    Bitesized Strategies: Forrest Gumping

    ADHD brains are brilliant at generating ideas — fast, creative, and often all at once. But when one idea leads to another, and another, it can quickly become overwhelming. Too many possibilities… and no clear direction. In this ADHDifference Strategies episode, Julie Legg introduces the concept of “Forrest Gumping” — a simple mindset shift inspired by a conversation with Douglas Katz. Rather than forcing ideas into action or shutting them down completely, this approach invites you to let ideas move naturally — like the feather in Forrest Gump — until something gains momentum. Backed by research on the incubation effect, this strategy highlights how stepping back and allowing space can actually improve clarity, creativity, and decision-making. Instead of chasing everything (or nothing), you begin to notice which ideas return, which ones evolve, and which ones quietly fall away. Key Points from the Episode:   Why ADHD brains generate constant, non-linear ideas The overwhelm of too many possibilities and no direction  The instinct to either act on everything or shut it all down Introducing “Forrest Gumping” as a third option  Letting ideas move without forcing immediate action  The incubation effect and why stepping back creates clarity  How important ideas tend to resurface over time Recognising momentum instead of forcing decisions  Separating curiosity ideas from commitment ideas Why not every idea needs to become something  Letting go of ideas without attaching failure or meaning  Trusting your brain’s natural filtering processLinks: DOUGLAS KATZ S2E43: https://adhdifference.nz/s2e43-adhd-adaptive-innovation-guest-douglas-katz/ ADHDIFFERENCE: https://adhdifference.nz/forrest-gumping/ Send us Fan Mail Thanks for listening.  📌 Don’t forget to subscribe for more tools for beautifully different brains.  🌐 WEBSITE: ADHDifference.nz   📷 INSTAGRAM: ADHDifference_podcast ▶️ YOUTUBE: @adhdifference 🎙️ YOUR HOST: JulieLegg.nz  ℹ️ DISCLAIMER: This podcast is for informational purposes only. The views expressed are those of the guests and do not necessarily reflect those of the host or ADHDifference. Read More

    7 min
  8. Bitesized Strategies: The Drama Triangle

    11 abr ·  Contenido extra

    Bitesized Strategies: The Drama Triangle

    Julie Legg explores The Drama Triangle — a powerful framework that helps make sense of our reactions in emotionally charged moments. Originally developed by Stephen Karpman and brought into the ADHD conversation by Bex O’Malley, this tool highlights three common roles we can fall into: Victim, Rescuer, and Persecutor. With ADHD, where emotional responses can feel fast, intense, and hard to shift, these roles can show up quickly and even change mid-conversation. But with awareness comes choice. This episode introduces a simple yet powerful way to step back, identify your role, and gently shift into more supportive, regulated responses. A practical, compassionate reminder that it’s not about getting it perfect — it’s about noticing the pattern and giving yourself another option. Key Points from the Episode:  The link between emotional dysregulation and overthinking Understanding the three roles of the Drama Triangle  Why awareness is the first step to emotional regulation  The power of asking: “What role am I in right now?” How self-distancing can reduce emotional intensity  Shifting from:  Victim → Self-Advocate, Rescuer → Supportive Ally. Persecutor → Clear Communicator Recognising that these roles come from protection, not failureLinks BEX O'MALLEY S2E19: https://adhdifference.nz/s2e19-adhd-burnout-thriving-in-corporate-guest-bex-omalley/ ADHDIFFERENCE: https://adhdifference.nz/drama-triangle/ Send us Fan Mail Thanks for listening.  📌 Don’t forget to subscribe for more tools for beautifully different brains.  🌐 WEBSITE: ADHDifference.nz   📷 INSTAGRAM: ADHDifference_podcast ▶️ YOUTUBE: @adhdifference 🎙️ YOUR HOST: JulieLegg.nz  ℹ️ DISCLAIMER: This podcast is for informational purposes only. The views expressed are those of the guests and do not necessarily reflect those of the host or ADHDifference. Read More

    7 min
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Información

ADHDifference challenges the common misconception that ADHD only affects young people. Diagnosed as an adult, Julie Legg interviews guests from around the world, sharing new ADHD perspectives, strategies and insights. ADHDifference's mission is to foster a deeper understanding of ADHD by sharing personal, relatable experiences in informal and open conversations. Choosing "difference" over "disorder" reflects its belief that ADHD is a difference in brain wiring, not just a clinical label.Julie is the author of The Missing Piece: A Woman's Guide to Understanding, Diagnosing, and Living with ADHD (HarperCollins NZ, 2024) and ADHD advocate.

Ficha técnica

  • Creado por
    Julie Legg
  • Años en activo
    2024 - 2026
  • Episodios
    119
  • Clasificación
    Apto
  • Derechos de autor
    © 2026 Julie Legg & Jel Legg
  • Sitio web del podcast
    ADHDifference

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