The Self-Loved ADHD Woman Way®️

Jen Barnes
  • 5.0 (6)
  • ENTREPRENEURSHIP
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The Self-Loved ADHD Woman Way is a podcast for ADHD Women Entrepreneurs who are ready to overcome the inner and outer challenges of ADHD and break free from neurotypical rules and expectations to create a business that works with their ADHD brain. Together we’ll explore our unique ADHD brains and how to work with them effectively, with ADHD-specific tools and strategies so that you can create and build a meaningful and prosperous business (and life) you love. The Self-Loved Woman Way is hosted by Jen Barnes, MSW, LICSW, RYT500, TCTSY-F, a clinical social worker and psychotherapist turned ADHD Entrepreneur coach and educator. She has a passion for working with women who are late-diagnosed or self-diagnosed ADHD as well as those who are ADHD adjacent. Prior to becoming a clinical social worker and psychotherapist specializing in complex trauma, Jen was an actuarial analyst for nearly four years for a large Minnesota-based company working in retirement plans. She has a Bachelors of Science in Mathematics with a concentration in Actuarial Science and a minor in Computer Science, that started out as an accounting degree with numerous business courses. An entrepreneur herself, she owns and operates two business - one, a full time private psychotherapy practice (since 2014) and the other a Digital Business empowering ADHD women entrepreneurs to move beyond ADHD challenges and create a business that replaces their full time income in 12 months. Jen’s unique blend of education and experiences as an ADHD woman and psychotherapist coupled with her history and experience in business offers a special twist on navigating the world of entrepreneurship as an ADHD woman. Further, her expertise in serving women with complex trauma histories offering an additional, deeper layer to the work of overcoming the pain and even trauma of growing up ADHD in a world not designed for us. This podcast is a fantastic place to embrace your ADHD (yes, even the challenges), explore ADHD specific ways to work and live in this neurotypcial society, and learn ADHD specific strategies for creating and growing your own business so you can have the time and energy to do more of what you love.

  1. How to Act Without Burning Yourself Out - Part 5

    5H AGO

    How to Act Without Burning Yourself Out - Part 5

    What if staying outraged isn’t the only way to care? When everything feels urgent, unstable, and unfair… something inside of us wants to respond. But here’s the tension: survival mode isn’t sustainable. And neither is burning yourself out trying to fix everything - problems of the world and our country that have been created over centuries. In this final episode of the When the World Feels Like Too Much series, we’re exploring a different kind of response. Not frantic. Not performative. Not fueled purely by fear or rage. Aligned. This conversation is about capacity, nervous system protection, and why the “right” action isn’t the loudest one (though it certainly can be). It’s about honoring your ways to contribute instead of trying to do them all. If you’ve been feeling the pressure to do more, be more, shout louder, show up harder — and you’re exhausted — this episode is for you. There is a way to meet this moment without losing yourself in it. Press play. ✨ Mentioned in the Episode - Ways to Support Minnesota Especially people in black and brown bodies who do not feel safe leaving their homes - and haven’t for months Both of these sites have multiple ways to offer mutual aid: https://www.standwithminnesota.com/ https://naswmn.socialworkers.org/News/Community-Resources   —CHAPTERS— 00:00 When the World Feels Like Too Much: From Survival Mode to Aligned Action 01:31 Why Action Helps Trauma: Completing the Fight/Flight Cycle (Katrina Story) 03:56 Safety First: When Protective States Are Necessary 06:18 Capacity, Burnout & the “Orchestra” Metaphor: You Can’t Play Every Instrument 10:54 Effective Action Ideas: Protests, Privilege, and Finding Your Role 15:25 Mutual Aid in Practice: Donating, Groceries, Rides, and Supporting Families 19:47 Speak Truth, Not Rumors: Choosing Reliable Sources & Sharing Responsibly 23:15 Compassion + Accountability: Staying Human in a Polarized Time 25:51 The Deepest Work: Inner Healing to Build the World We Want 30:19 Closing Encouragement: Do What You Can, Stay in the Marathon     ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

    33 min
  2. The Missing Layer of Care You Might Be Skipping

    FEB 11

    The Missing Layer of Care You Might Be Skipping

    When life feels overwhelming, most of us go into survival mode. We focus on getting through the day. We try to rest when we can. We tell ourselves we’ll take better care of ourselves later. But what if something essential quietly disappears during hard times — without us realizing it? In this fourth episode of the When the World Feels Like Too Much series, we explore a layer of care that many ADHD women lose first when stress is high… and why its absence can leave you feeling disconnected, depleted, and numb — even when you’re “doing all the right things.” This conversation isn’t about fixing yourself, optimizing self-care, or adding more to your plate. It’s about remembering what sustains you when the world feels heavy — and why small moments matter more than you think. 🎧 Listen in if you’ve been coping… but feel like something is missing.   —CHAPTERS— 00:00 Introduction: Surviving vs. Living 00:22 The Importance of Nourishment 01:42 Welcome to the Podcast 02:24 Personal Struggles with Nourishment 03:43 Physical Nourishment 04:46 Emotional Nourishment 05:36 Relational Nourishment 08:26 Spiritual Nourishment 11:16 Small Acts of Nourishment 12:51 Conclusion: Staying Human   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

    18 min
  3. What Your Nervous System Needs Right Now

    FEB 4

    What Your Nervous System Needs Right Now

    When life feels overwhelming, it’s not just your thoughts that are affected. It’s your nervous system. In this third episode of the When the World Feels Like Too Much series, we go beneath sleep and movement to the foundation underneath them both: how your nervous system responds to stress, threat, and uncertainty. This episode isn’t about calming down or forcing yourself to feel better. It’s about understanding what your nervous system is doing right now — and why your reactions make sense given what you’re living through. We’ll explore why survival states like fight, flight, freeze, and shutdown become more active during hard times, why “just relaxing” often doesn’t work, and how small moments of safety and regulation can help without forcing stillness or positivity. This episode is about working with your nervous system instead of fighting it. ✨ Next up in the series: The Missing Layer of Care You Might Be Skipping   —CHAPTERS— 00:00 Introduction to Overwhelm and the Nervous System 00:20 Series Overview and Previous Episodes Recap 00:51 Today's Focus: Understanding the Nervous System 01:31 Welcome and Host Introduction 02:30 Deep Dive into Nervous System Regulation 02:53 Polyvagal Theory Explained 04:03 Fight, Flight, and Freeze Responses 05:58 Coping with Current Events and Trauma 08:27 Feeling and Processing Emotions 24:27 Practical Coping Tools and Techniques 29:23 Conclusion and Final Thoughts   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/    DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

    30 min
  4. How to Move When Everything Feels Like Too Much

    JAN 28

    How to Move When Everything Feels Like Too Much

    When life feels overwhelming, movement is often the first thing to fall off—not because you don’t know it helps, but because your system doesn’t have the capacity to initiate it. In this episode, we continue the When the World Feels Like Too Much series by rethinking movement through a nervous-system-informed and ADHD-honoring lens. This is not an episode about exercise routines, motivation, or discipline. It’s about why movement feels so hard during stressful seasons—and how to work with your body instead of pushing against it. We’ll explore why overwhelm shuts movement down, the mistake of treating movement like exercise, and how even small, gentle forms of movement can help regulate the nervous system and support ADHD functioning. This episode is about making movement possible again—without pressure, shame, or burnout. ✨ Next up in the series: What Your Nervous System Needs Right Now   —CHAPTERS— 00:00 Introduction: When the World Feels Heavy 00:09 Series Overview: When the World Feels Like Too Much 00:35 Today's Focus: Movement and ADHD 01:36 Understanding the Struggle with Movement 03:25 Redefining Movement for Regulation 04:38 Practical Tips for Gentle Movement 06:04 Listening to Your Body 08:55 Conclusion and Next Episode Preview   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

    10 min
  5. How to Protect Sleep During Hard Times

    JAN 21

    How to Protect Sleep During Hard Times

    This part 1 of my five part series:  When the World Feels Like Too Much. When the world feels overwhelming—personally or collectively—sleep is often the first thing to fall apart. In this episode, we begin a five-part series on how to care for yourself when life feels heavy, unstable, or unsafe. We start with sleep—not because it’s easy, but because it’s foundational. We’ll explore why stress disrupts sleep so quickly, why ADHD brains are especially impacted by poor rest, and why trying harder to sleep often backfires. This episode offers a nervous-system-informed approach to rest that’s realistic, flexible, and compassionate—especially during hard seasons. This is not about perfect sleep routines or fixing yourself. It’s about protecting your capacity and giving your system enough rest to get through what you’re living in—without losing yourself. ✨ Next up in the series: How to Move When Everything Feels Like Too Much   —CHAPTERS— 00:00 Introduction: The Impact of Stress on Sleep 00:29 Series Overview: When the World Feels Like Too Much 01:58 Welcome to the Self Loved ADHD Woman's Way Podcast 02:44 Why Focus on Sleep First? 04:34 The Importance of Sleep Hygiene 20:39 Advanced Sleep Strategies 28:20 Dealing with Poor Sleep Nights 31:38 Conclusion and Next Episode Preview   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

    32 min
  6. This Is Not the Day to Push Through

    JAN 14

    This Is Not the Day to Push Through

    There are days when “just pushing through” isn’t strength—it’s a survival reflex. In this episode, I talk about what happens in our nervous systems when violence, injustice, or collective trauma hits close to home. When something tragic happens, your body doesn’t experience it as news. It experiences it as threat. And for many ADHD women—especially those who are justice-sensitive—that threat lands deeply. We will explore: • Why ADHD nervous systems tend to react strongly to injustice • How emotional heaviness, numbness, or shutdown are normal responses • Why suppressing feelings often shows up later in the body • How to safely make space for what you’re feeling without collapsing • When to work with emotions alone—and when to seek support • Why action and advocacy can be regulating when done intentionally I also share specific, accessible ways to take action if that feels right for you—without pressure, shame, or urgency. This episode is not about productivity. It’s not about fixing yourself. And it’s not about bypassing what your body already knows. It’s about meeting this moment honestly and supporting yourself with care.   Resources Mentioned in the Episode ResistBot Text the word RESIST to 50409 Or visit ResistBot online to contact your representatives https://resist.bot/ 5 Calls App Provides current issues, call scripts, and direct connections to representatives https://5calls.org/   —CHAPTERS— 00:00 Introduction: Pushing Through Isn't Strength 01:06 Welcome to the Self Loved ADHD Woman's Way Podcast 01:47 Coping with Tragic Events 02:54 Understanding Our Feelings and Reactions 05:56 Normalizing Emotional Responses 12:16 Taking Action and Advocacy 17:13 Conclusion: Supporting Yourself and Others   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

    18 min
  7. Why Your Brain Feels Extra Busy Right Now

    JAN 7

    Why Your Brain Feels Extra Busy Right Now

    Many ADHD women notice something this time of year that’s hard to explain. Their minds feel louder. Busier. Restless—even when nothing is “wrong.” In this short New Year’s Day episode, we explore a different way of understanding that mental buzz—one that isn’t about productivity, dopamine, or mindset fixes. Through a seasonal lens rooted in Ayurveda (a sister science of yoga), we’ll look at why winter can naturally amplify mental restlessness, anxiety, and scattered energy—and what helps soothe the nervous system instead of pushing against it. This episode gently introduces grounding practices that support your body and brain during the slower, quieter season of winter, without adding pressure or another thing to manage. ✨ Expect reflection, seasonal wisdom, and simple ways to help your system feel safer, steadier, and more settled right now.   —CHAPTERS— 00:00 Introduction: Understanding the Busy Brain 01:06 Welcome to the Self Loved A DHD Woman's Way Podcast 01:48 Seasonal Reasons for a Busy Brain 02:55 Introduction to Ayurveda and Doshas 04:57 Understanding Vata Dosha 08:04 Balancing Vata Dosha During Winter 10:25 Grounding Practices for a Calmer Mind 15:44 The Benefits of Oiling Your Body 20:37 Additional Grounding Techniques 21:30 Conclusion and Final Thoughts   ✨ Mentioned in the episode OILING I got my sesame oil from https://shop.gardenofedenstores.com/products/sesame-oil?_pos=1&_sid=58ca071e4&_ss=r&variant=396380021   You can also find it (or almond oil) in the body care or beauty section of places like Whole Foods, co-ops, and possibly Sprouts or Natural Grocers.   DISCOVER YOUR DOSHA QUIZES Classic:  https://www.banyanbotanicals.com/pages/dosha-quiz More in depth with 5 mind-body profiles (mental, emotional, behavioral, physical, fitness), offering a more nuanced view of how dosha influences both body and psychology: https://lifespa.com/body-type-quiz-dosha-ayurveda/?utm_source=chatgpt.com   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/     DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

    22 min
  8. You’re Not Meant to Push Through This Season

    12/31/2025

    You’re Not Meant to Push Through This Season

    As the year closes, many of us feel pressure to keep going, stay productive, and “finish strong”—even when our bodies and nervous systems are asking for something very different. In this short, reflective episode, we will explore why this particular season can feel heavier than expected, especially for ADHD women and high-achievers who are used to pushing through discomfort. We will gently question the belief that slowing down is a problem, and instead look at what this quieter, darker season might actually be inviting—without forcing meaning or bypassing real struggles. We will reflect on cycles—of nature, of energy, and of our own lives—and why resisting them often creates more exhaustion, not less. This isn’t a how-to or a list of strategies. It’s a pause. An invitation to listen differently. If you’ve been feeling tension between what the world expects and what your body needs right now, this episode is for you.   —CHAPTERS— 00:00 Introduction and Holiday Greetings 00:26 Embracing Darkness and Seasonal Affective Disorder 01:30 Connecting with Nature's Cycles 02:20 Finding Beauty in Darkness 05:10 The Importance of Stillness 07:17 Cycles of Life and Nature 11:05 Conclusion and Reflections   ✨ If you found this episode helpful… Please follow, subscribe, and share it with another ADHD woman who needs support!   💛 Connect with me on social media! Youtube: @Jenbarnes LinkedIn:  https://www.linkedin.com/in/jenbarneslicsw/    DISCLAIMER:  This podcast is for informational purposes only and should not be considered legal health or medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice or psychotherapy.   If you are experiencing a medical or mental health emergency please contact emergency services in your area.  If you are in the USA, dial 988 for the Suicide and Crisis line or 911 for a medical emergency.

    12 min
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Ratings & Reviews

5
out of 5
6 Ratings

About

The Self-Loved ADHD Woman Way is a podcast for ADHD Women Entrepreneurs who are ready to overcome the inner and outer challenges of ADHD and break free from neurotypical rules and expectations to create a business that works with their ADHD brain. Together we’ll explore our unique ADHD brains and how to work with them effectively, with ADHD-specific tools and strategies so that you can create and build a meaningful and prosperous business (and life) you love. The Self-Loved Woman Way is hosted by Jen Barnes, MSW, LICSW, RYT500, TCTSY-F, a clinical social worker and psychotherapist turned ADHD Entrepreneur coach and educator. She has a passion for working with women who are late-diagnosed or self-diagnosed ADHD as well as those who are ADHD adjacent. Prior to becoming a clinical social worker and psychotherapist specializing in complex trauma, Jen was an actuarial analyst for nearly four years for a large Minnesota-based company working in retirement plans. She has a Bachelors of Science in Mathematics with a concentration in Actuarial Science and a minor in Computer Science, that started out as an accounting degree with numerous business courses. An entrepreneur herself, she owns and operates two business - one, a full time private psychotherapy practice (since 2014) and the other a Digital Business empowering ADHD women entrepreneurs to move beyond ADHD challenges and create a business that replaces their full time income in 12 months. Jen’s unique blend of education and experiences as an ADHD woman and psychotherapist coupled with her history and experience in business offers a special twist on navigating the world of entrepreneurship as an ADHD woman. Further, her expertise in serving women with complex trauma histories offering an additional, deeper layer to the work of overcoming the pain and even trauma of growing up ADHD in a world not designed for us. This podcast is a fantastic place to embrace your ADHD (yes, even the challenges), explore ADHD specific ways to work and live in this neurotypcial society, and learn ADHD specific strategies for creating and growing your own business so you can have the time and energy to do more of what you love.

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