Navigating Adult ADHD

Xena Jones
  • 4.9 (27)
  • MENTAL HEALTH
  • UPDATED WEEKLY

Education, Support and Coaching for Adults with ADHD. Combing science backed research and evidence based coaching tools to help you understand and work with your ADHD brain. With a no BS approach, this Podcast will help you better understand your unique ADHD brain and how you can work with it to feel better, increase your self-confidence, improve your relationships and achieve your goals.  Empowering adults with ADHD to thrive.  **Xena Jones is not a medical professional. This podcast is not a substitute for medical advice.**

  1. #156 Supplements for ADHD - What I Take & Why

    7H AGO

    #156 Supplements for ADHD - What I Take & Why

    The supplement aisle can feel overwhelming with every bottle yelling at you FOCUS! BRAIN! ENERGY!  But which supplements actually make a difference for ADHD brains? In this episode, I’m breaking down the simple, science-backed supplements I personally take to support my ADHD. You’ll learn: Why certain nutrients matter for dopamine, mood & brain functionThe 5 daily supplements I take & the research behind themWhen to use other supplements such as L-theanine, ashwagandha & ironThe timing of when I take each one & whyWhat to look for in blood work Important considerations so you can choose safely & avoid common pitfalls To learn more about the link between low Iron & ADHD check out episode #125 LINKS TO OTHER GOOD SH*T: *Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool) *12 Things I wished my Doctor had told me about Adult ADHD *Find out if you might be living with ADHD - Download Symptoms List *Check out Courses & Coaching with Xena *Learn, Inspire, Share & Connect inside our Facebook Community  *Come hang out with me on Instagram!

    24 min
  2. #155 6 Things No One Told Us About ADHD & Perimenopause

    MAR 2

    #155 6 Things No One Told Us About ADHD & Perimenopause

    Perimenopause plus ADHD can feel like someone yanked the power cord out of your brain. Low mood, no energy, libido gone, shorter cycles, cutting back work and the gym, and thinking, “WTF is wrong with me?!” In this episode, I am sharing 6 things I have learned about ADHD and perimenopause, including my own hormone testing journey and what the research is starting to show. We talk about: The new research showing women with ADHD often experience Perimenopause symptoms earlier & more severe! Why estrogen matters SO much for ADHD brainsWhat I learned from running my own blood tests (Why timing matters when testing estrogen)Testosterone cream, energy and mood & why it is usually added on top of an already solid estrogen planAdvocating for yourself in the medical systemThe perimenopause symptoms no one told me about… Including changes in body odour, itchy skin, formication, and phantom smells Important note: I am not a medical professional. This episode is based on my own experience and the research I have read, and it is not a substitute for medical advice. Please talk with your GP or menopause specialist about your specific situation. If you want to go deeper on hormones and ADHD, check out: Episode 21 Women With ADHDEpisode 35 Hormones & ADHDEpisode 54 Hormones, Perimenopause & ADHD with Dr Samantha NewmanEpisode 137 5 Things to understand about ADHD & Perimenopause  LINKS TO OTHER GOOD SH*T: *Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain *Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool) *12 Things I wished my Doctor had told me about Adult ADHD *Find out if you might be living with ADHD - Download Symptoms List *Check out Courses & Coaching with Xena *Learn, Inspire, Share & Connect inside our Facebook Community  *Come hang out with me on Instagram!

    32 min
  3. #154 Don’t Tell Me What To Do: ADHD, PDA & The Demand-Avoidant Brain

    FEB 23

    #154 Don’t Tell Me What To Do: ADHD, PDA & The Demand-Avoidant Brain

    In this episode, we’re unpacking Pathological Demand Avoidance (PDA) - It’s the “the second it becomes a have to, my brain says hell no” feeling, you might experience…  I can decide myself to clean the kitchen & feel fine. But if my partner asks me, suddenly it’s a whole thing! We’ll chat about: What PDA is & how it’s driven by anxiety & a need for autonomy, not laziness or being difficult.How PDA can show up in adults with ADHD, from ignoring texts to melting down over “simple” tasksWhy your nervous system treats everyday demands like threats, even when they’re self-care or funThe key difference between PDA & ODD (and how the why behind behaviour matters)3 Practical ways to make demands feel smaller & safer, increase your sense of choice,& support your nervous system instead of bullying yourself into action If you’ve ever wondered, “Why do I fight even the things I want to do?”, this episode is for you my friend. LINKS TO GOOD SH*T: *Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain *Get our ADHD Coach in your pocket! + the ADHD Goal Setting Workbook (life planner tool) *12 Things I wished my Doctor had told me about Adult ADHD *Find out if you might be living with ADHD - Download Symptoms List *Check out Courses & Coaching with Xena *Learn, Inspire, Share & Connect inside our Facebook Community  *Come hang out with me on Instagram!

    32 min
  4. #153: Not All Dopamine Is Created Equal & THIS Matters If You Have ADHD

    FEB 16

    #153: Not All Dopamine Is Created Equal & THIS Matters If You Have ADHD

    In this conversation we’re unpacking dopamine: what it actually is, how it works differently in ADHD brains & why not all dopamine is created equal. You’ll learn the crucial difference between fast dopamine (quick hits that spike & crash) & slow dopamine (the kind that actually supports your motivation, mood & long-term goals). We’ll chat about: What dopamine really is (in simple, ADHD-friendly language)How ADHD brains are wired differently when it comes to reward & motivationWhy we’re living in a “dopamine saturated” world (hello, smartphones, sugar & streaming)The difference between fast dopamine vs slow dopamine in everyday lifeHow fast dopamine spikes can worsen ADHD symptoms including emotional dysregulationPractical ideas for adding more slow dopamine into your day so you feel more focused, motivated & regulated By the end, you’ll have a clearer picture of why you reach for certain things on autopilot & how to start working with your dopamine system instead of feeling like it constantly runs the show. Episode mentioned:  #149 Dopamine Layering: The hidden reason you feel anxious & numb LINKS TO OTHER GOOD SH*T: *Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain *Get our ADHD Coach in your pocket!  *12 Things I wished my Doctor had told me about Adult ADHD *Find out if you might be living with ADHD - Download Symptoms List *Check out Courses & Coaching with Xena *Learn, Inspire, Share & Connect inside our Facebook Community  *Come hang out with me on Instagram!

    29 min
  5. #152 What is Emotional Dysregulation?

    FEB 9

    #152 What is Emotional Dysregulation?

    Inside the episode, we explore: What emotional regulation actually is (in real-life, human terms - not textbook jargon)What emotional dysregulation looks like in everyday ADHD life: snapping, spiralling, shutting down or numbing outWhy ADHD brains feel emotions more intensely & struggle to “come back down”How Rejection Sensitive Dysphoria (RSD) & interoception challenges feed into big, fast emotionsThe 4 R’s of emotional response: Resist, React, Reject & ReceiveHow emotions secretly drive our actions (or inaction), including procrastinationSimple reflection questions to help you start noticing your patterns with compassion, not shame Related episodes to go deeper... If this episode hits home, you might also love: 🎧 #76 ADHD & Interoception - Why we have difficulties with self-regulation 🎧 #77 RSD - Rejection Sensitive Dysphoria  Want structured support with emotional regulation? If you’re thinking, “Cool, I get it… but how do I actually do this in real life?” I’ve got you. ⭐ Emotional Regulation for Adults with ADHD (online course) A practical, ADHD-friendly course where I walk you through: Understanding emotional dysregulation & your nervous systemHow to spot dysregulation sooner (before the explosion or shutdown)My PASS tool for processing emotionsReal-life tools to shift & soothe big feelings⭐ Adulting with ADHD Program If you want coaching, community & a toolkit for all things ADHD life (not just emotions), this is where we go deeper together. You’ll get access to ongoing support, classes, tools, & a community of ADHDers who actually get it. LINKS TO OTHER GOOD SH*T: *Get our ADHD Coach in your pocket!  *12 Things I wished my Doctor had told me about Adult ADHD *Find out if you might be living with ADHD - Download Symptoms List *Check out Courses & Coaching with Xena *Learn, Inspire, Share & Connect inside our Facebook Community  *Come hang out with me on Instagram! *Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain

    39 min
  6. #151 ADHD Time Blindness: Why We Lose Hours, Miss Deadlines & Stall on Long-Term Dreams

    FEB 2

    #151 ADHD Time Blindness: Why We Lose Hours, Miss Deadlines & Stall on Long-Term Dreams

    If you’ve been told your whole life that you’re disorganised, unreliable or bad at time management, this episode will help you see what’s really going on in your ADHD brain & give you tools to work with it instead of beating yourself up. Inside the episode, we cover: What time blindness actually is for ADHD brainsHow it shows up in real life, from late fees to missed bedtime to “oops, I forgot that Zoom call”Why our executive functions (working memory, planning & prioritising) make it hard to feel timeThe role of dopamine & why “feel good now” keeps winning over Future You5 practical ways to support time blindness & improve your relationship with time LINKS TO MORE GOOD SH*T: *Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain *Get our ADHD Coach in your pocket!  *12 Things I wished my Doctor had told me about Adult ADHD *Find out if you might be living with ADHD - Download Symptoms List *Check out Courses & Coaching with Xena *Learn, Inspire, Share & Connect inside our Facebook Community  *Come hang out with me on Instagram!

    33 min
  7. #150 Why it’s so hard to do something easy (The Wall Of Awful)

    JAN 26

    #150 Why it’s so hard to do something easy (The Wall Of Awful)

    Grab the free Wall of Awful worksheets to go along with this episode *here* Why is it so hard to reply to that email, book the appointment or drop off the charity bag that’s been in your car for weeks? In this episode, we’re talking about the Wall of Awful... It's the emotional wall between you & the task. In theory the task is simple. But emotionally, it feels HUGE. That “too much” feeling is your wall of awful. Inside the episode, we explore: What the Wall of Awful is & why ADHDers get such big wallsHow each “brick” is made from past criticism, shame, failure & fearWhy that stuck, heavy, guilty feeling before a task is not lazinessHow emotions drive actions (and why that matters way more than “motivation”)3 ADHD-friendly ways to get to the other side of the wallHow self-judgement quietly adds more bricks… And how self-compassion starts taking them out Grab the free Wall of Awful worksheets to go along with this episode: 👉 https://www.navigatingadultadhd.com/wallofawful Map out your own wall & identify your bricks. LINKS TO GOOD SH*T: *Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain *Get our ADHD Coach in your pocket!  *12 Things I wished my Doctor had told me about Adult ADHD *Find out if you might be living with ADHD - Download Symptoms List *Check out Courses & Coaching with Xena *Learn, Inspire, Share & Connect inside our Facebook Community  *Come hang out with me on Instagram!

    27 min
  8. #149 Dopamine Layering: The Hidden Reason You Feel Anxious & Numb

    JAN 19

    #149 Dopamine Layering: The Hidden Reason You Feel Anxious & Numb

    Ever noticed that the more you “treat yourself” with Netflix, snacks, scrolling or online shopping… the more anxious, restless or flat you feel afterwards? You’re not imagining it, my friend. In this episode we’re talking about dopamine layering – stacking multiple feel-good hits at once & how that cocktail can quietly crank up anxiety & numbness, especially in ADHD brains. We’ll unpack what’s actually going on in your brain using Dr Anna Lembke’s work (Dopamine Nation), plus my very real Christmas break story where I accidentally turned my nervous system into a dopamine sh*t storm. Inside the episode, we explore: What dopamine layering is & how it shows up in everyday lifeWhy ADHD brains are extra sensitive to dopamine spikes & crashesHow “treat yourself” habits can secretly fuel anxiety & emotional numbnessFast vs slow dopamine, explained in simple ADHD-friendly languageHow to do a gentle “dopamine audit” without shame or self-judgmentPractical ways to un-layer your dopamine so you feel calmer & more presentMini dopamine resets & how to build your own “slow dopamine menu” If you’ve ever wondered, “Why do I feel so anxious & empty unless I’m watching something, eating something or scrolling something?” this episode will help you see your experience through a whole new lens. LINKS TO GOOD SH*T: *Join Adulting with ADHD your ADHD toolbox & everything you need to work with your brain *Get our ADHD Coach in your pocket!  *12 Things I wished my Doctor had told me about Adult ADHD *Find out if you might be living with ADHD - Download Symptoms List *Check out Courses & Coaching with Xena *Learn, Inspire, Share & Connect inside our Facebook Community  *Come hang out with me on Instagram!

    40 min
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4.9
out of 5
27 Ratings

About

Education, Support and Coaching for Adults with ADHD. Combing science backed research and evidence based coaching tools to help you understand and work with your ADHD brain. With a no BS approach, this Podcast will help you better understand your unique ADHD brain and how you can work with it to feel better, increase your self-confidence, improve your relationships and achieve your goals.  Empowering adults with ADHD to thrive.  **Xena Jones is not a medical professional. This podcast is not a substitute for medical advice.**

Information

  • Creator
    Xena Jones
  • Years Active
    2023 - 2026
  • Episodes
    164
  • Rating
    Explicit
  • Copyright
    © 2026 Navigating Adult ADHD
  • Show Website
    Navigating Adult ADHD

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