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. 5 DAYS AGO

    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

  2. 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

  3. 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

  4. 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

  5. 4 JAN

    09 New Year, Same Me: ADHD, Autism & Sharing the Invisible Piece

    What happens when you finally get an ADHD or autism diagnosis — and then have to explain it to the people who’ve known you your whole life? In this special New Year episode of Late to Know, I’m joined by my first-ever guests — Amy, diagnosed with ADHD, and Rhi, diagnosed with autism — as we reflect on late diagnosis, misdiagnosis, and the emotional work of helping others understand the parts of us they couldn’t see. Together, we talk openly about: Being treated for anxiety and depression when ADHD or autism was the missing pieceThe relief and fear that comes with late diagnosisMasking, shame, and feeling like a fraud when you finally tell people the truthHow it can be invalidating when loved ones sometimes respond with “but everyone feels like that” Letting go of self-blame and unrealistic expectations as we head into a new yearLearning to set boundaries without believing you’re a “bad friend”Navigating relationships, work, and feedback when your brain struggles to feel “finished” This episode is for adults navigating the early stages of ADHD or autism diagnosis — and for partners, friends, and family who want to understand their neurodivergent loved ones better. New year. Same me. Just with more clarity, compassion, and language for what’s always been there.

    36 min

  6. 23/12/2025

    08 Neurodivergent at Christmas: ADHD, Autism & Festive Overwhelm

    Christmas can be joyful — and overwhelming. In this episode of Late to Know, we explore what the festive season can feel like for adults with ADHD and autism (AuDHD), and why Christmas often amplifies overwhelm, sensory stress, emotional exhaustion, and people-pleasing. This episode also marks a gentle shift for the podcast — now focused on adults with ADHD, after hearing from men and women alike who recognise themselves in these experiences. Whether you’re neurodivergent or you love someone who is, this episode offers insight into: Why Christmas is especially challenging for ADHD & autistic nervous systemsThe most common festive stressors reported by neurodivergent adultsHow sensory overload, decision fatigue, & emotional pressure show upPersonal reflections and reminders to help move through the season with more compassionResearch-backed guidance to reduce overwhelm and protect energyPractical ways neurotypical partners, family, and friends can better understand and support their loved ones This episode isn’t about doing Christmas “right” — it’s about understanding different nervous systems and creating a season that works better for everyone. 🎧 If the holidays feel like too much, you’re not alone — and understanding can change everything. SHOW NOTES & RESOURCES ADHD, Autism & the Festive SeasonADDitude Magazine – ADHD, holidays, emotional regulation & burnout https://www.additudemag.comNational Autistic Society (UK) – Sensory overload, routines & seasonal change https://www.autism.org.ukAutistica – Autism, stress, nervous system regulation & adult wellbeing https://www.autistica.org.uk Executive Function, Decision Fatigue & OverwhelmDr Russell A. Barkley, PhD – ADHD and self-regulation research https://www.russellbarkley.org 🌻 Advocacy & Invisible DisabilitiesHidden Disabilities Sunflower – Support for invisible disabilities https://hiddendisabilitiesstore.com

    28 min

  7. 14/12/2025

    07 More Than ADHD: Understanding Comorbid Conditions

    ADHD doesn’t always act alone. In this episode of Late to Know, we explore ADHD comorbidity in adults, focusing on how ADHD commonly overlaps with autism (AuDHD) and OCD traits — and why recognising this can bring clarity, not confusion. After receiving an ADHD diagnosis, I was recommended for an autism screening — something that initially didn’t make sense based on my understanding of Autism. This episode shares how unlearning those assumptions helped complete the picture of my inner experience, emotional regulation, masking, sensory overload, and burnout. We discuss: How ADHD and autism can coexist — external vs internal hyperactivityWhy AuDHD can feel like constant contradiction and exhaustionADHD + OCD traits and rumination, perfectionism, and emotional loopsThe power of naming emotions to regulate the nervous systemPractical ways to work with comorbid conditionsHow to explain your needs to others & advocate for invisible disabilities This episode is for adults who feel ADHD never fully explained their experience — and for anyone learning to meet themselves with more compassion and clarity. 🎧 You’re not broken. You’re learning with better information. Resources: ADHD, Autism & Comorbidity Autistica — ADHD & Autism overlap (UK-based research) https://www.autistica.org.uk CHADD — Adult ADHD & Comorbidities https://chadd.org ADDitude Magazine — AuDHD lived experience & research https://www.additudemag.com OCD & ADHD International OCD Foundation — ADHD & OCD overlap https://iocdf.org Support & Advocacy National Autistic Society (UK) https://www.autism.org.uk Hidden Disabilities Sunflower — invisible disability support

    29 min

  8. 07/12/2025

    06 Why NOT Me? ADHD & Imposter Syndrome

    If you’re an adult with ADHD who constantly overthinks, second-guesses yourself, and talks yourself out of opportunities, this episode is your permission slip to stop letting your mind hold you back. We dive deep into how ADHD fuels imposter syndrome, self-doubt, perfectionism, fear of failure, and decision paralysis — and how to break those patterns using simple, ADHD-friendly tools. You’ll learn how to shift from “Why me?” to the powerful reframe of “Why NOT me?”, how to move through overthinking when your brain won’t make a decision, and how to take real action even when doubt, fear, and discomfort try to stop you. This episode is packed with practical strategies for adults with ADHD, including: • How to stop overthinking opportunities • How to recognise ADHD-driven negative thought loops • How to build confidence through small, courageous actions • How to embrace discomfort as a step toward growth • How to avoid holding yourself back in your career, creativity, or personal life If your mind feels like your biggest obstacle, this episode will help you understand it — and work with it — so you can finally go after the things you want. Five‑Minute RuleThis rule — commit to working on something for just 5 minutes — is often recommended to overcome procrastination and avoid “Good Enough” / “80% Rule” ThinkingADHD-adapted task-initiation & anti-procrastination strategies recommend “set a minimum viable standard” instead of perfection. Breaking Tasks Into Micro-Steps / “Micro-Start” / ChunkingThe broader strategy of dividing big tasks into small, manageable steps is a core recommendation in ADHD productivity advice. Useful Starting Points (with Links)The Five-Minute Rule and how it helps overcome procrastination / initiation problems: https://cogbtherapy.com/cbt-blog/end-procrastination-5-minute-rule How the Five-Minute Rule works especially well for ADHD-style procrastination & decision paralysis: https://ottoapp.me/blog/5-minute-rule-philosphy-otto-notifications-habits General ADHD-friendly strategies including breaking tasks into smaller steps and using timers/“good enough” thinking: https://joewilner.com/how-to-stop-procrastinating-adhd-friendly-strategies-to-get-things-done/ Explanation of why small starts (5 minutes) often overcome motivational blocks and build momentum: https://lifeat.io/blog/the-five-minute-rule-for-focusing

    32 min
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Ratings & Reviews

5
out of 5
2 Ratings

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
    13
  • Rating
    Explicit
  • Show Website
    ADHD Late to Know