ADHDifference

Julie Legg
  • 5.0 (1)
  • MENTAL HEALTH

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: The Music Scape Method

    APR 29 ·  BONUS

    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
  2. Bitesized Strategies: Forrest Gumping

    APR 21 ·  BONUS

    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
  3. Bitesized Strategies: The Drama Triangle

    APR 11 ·  BONUS

    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
  4. Bitesized Strategies: Update the Brain's Prediction

    APR 4 ·  BONUS

    Bitesized Strategies: Update the Brain's Prediction

    Julie Legg explores how many of our emotional reactions (especially anxiety and hesitation) are not about the present moment at all, but are driven by old predictions the brain learned in the past. Drawing on insights from Brian DesRoches, the episode introduces the concept of memory reconsolidation, the brain’s ability to update outdated emotional patterns when it experiences something different from what it expects. Rather than trying to force change through willpower or positive thinking, this approach invites curiosity. By noticing when the brain is predicting a negative outcome and gently creating new, contradictory experiences, we can begin to rewrite those internal patterns. It’s a simple but profound shift: you are not your reactions — you are witnessing your brain’s predictions. And those predictions can change.  Key Points from the Episode  Anxiety is often based on past predictions, not present reality The brain is constantly scanning and predicting outcomes  Many predictions are formed in childhood or repeated experiences These predictions show up as feelings, not just thoughts The “foot on the gas, foot on the brake” feeling is a prediction conflict  Change happens through memory reconsolidation (updating emotional learning)  A mismatch between expectation and reality is what rewires the brain  You don’t need willpower — you need new experiences Small, safe contradictions to predictions are enough to create change  Repetition strengthens new neural pathways  ADHDers often carry predictions like “I’m too much” or “I’m not enough”  These patterns are learned and therefore can be overridden with updated dataLinks BRIAN DESROCHES S2E47: https://adhdifference.nz/s2e47-the-hidden-neuroscience-behind-self-sabotage-guest-brian-desroches/ 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. S2E52: ADHD & Quieting the Inner Critic + Dr Katie Brzozowski

    MAR 26

    S2E52: ADHD & Quieting the Inner Critic + Dr Katie Brzozowski

    Julie Legg speaks with psychotherapist Dr. Katie Brzozowski about the inner critic, where it comes from, why it can feel so loud for ADHDers, and how it shapes the way we see ourselves. Katie explains how a lifetime of correction, criticism, and misunderstanding can become internalised, turning into the harsh self-talk many ADHDers carry into adulthood. These “tapes” often resurface during moments of stress, grief, burnout, or life transitions — amplifying self-doubt and making it harder to move forward. Rather than trying to silence the inner critic completely, Katie introduces a more compassionate and practical approach: learning to separate from those thoughts, reduce their power, and stop letting them dictate behaviour. From ACT-based tools to visual techniques and gentle reframing, this conversation offers a grounded, realistic pathway toward self-compassion and emotional resilience. Key Points from the Episode:  How ADHDers internalise years of correction and criticism  The inner critic as learned “tapes” from earlier life experiences  Why the inner critic gets louder during stress, grief, and transition  The difference between “I am” vs “I’m having the thought that I am” Why ignoring negative thoughts doesn’t work  Using ACT (Acceptance & Commitment Therapy) to create distance from thoughts  Techniques to stop getting “hooked” by the inner critic  The impact of comparison and unrealistic life expectations  ADHD, non-linear life paths, and redefining success  Why self-compassion is essential for growth and changeLinks:  WEBSITE: https://speakeasytoday.com/INSTAGRAM: https://www.instagram.com/speakeasypsychotherapy/ LINKEDIN: https://www.linkedin.com/in/drkathrynbrzozowski/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

    35 min
  6. S2E51: Overwhelm & Creating Small Meaningful Wins + guest Jennifer Noll Sparks

    MAR 23

    S2E51: Overwhelm & Creating Small Meaningful Wins + guest Jennifer Noll Sparks

    Julie Legg speaks with therapist Jennifer Noll Sparks, creator of the Create the Win System — a practical, science-informed approach designed to help people move through overwhelm and take meaningful action, even on the hardest days. Drawing from both her professional background and lived experience, Jennifer unpacks why so many ADHDers feel stuck... not from laziness, but from nervous system dysregulation. She introduces the concept of the window of tolerance, explaining how overwhelm can show up as either high activation (anxiety, urgency) or shutdown (paralysis, procrastination). Through simple, playful tools like gamification, “widening the win,” and micro-movements, Jennifer offers an alternative to willpower-based productivity.  Key Points from the Episode:  Overwhelm as a universal (non-clinical) human experience  ADHD, focus struggles, and early school challenges  Why willpower-based advice often fails  The window of tolerance and nervous system states  Activated overwhelm vs shutdown (freeze)  Why procrastination is often nervous system paralysis  Gamification as a dopamine-based motivation tool  “Widening the win” to reduce pressure and build momentum  Micro-actions to break inertia (even moving a limb)  Creating momentum through small, achievable wins  Moving from autopilot to intentional living  Rebuilding agency and self-trust through actionLinks: WEBSITE: https://www.createthewin.com/INSTAGRAM: https://www.instagram.com/createthewinco/LINKEDIN: https://www.linkedin.com/in/jennifer-noll-sparks-lcsw-88563885/ 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

    30 min
  7. S2E50: ADHD, Dopamine & Emotional Eating + guest Kamy Moussavi

    MAR 19

    S2E50: ADHD, Dopamine & Emotional Eating + guest Kamy Moussavi

    Julie Legg is joined by Kamy Moussavi, former engineer and founder of Step Together, who brings a powerful and personal perspective to the conversation around ADHD, emotional eating, and the brain’s relationship with food. Kamy shares his own childhood experience with obesity, restrictive dieting, and undiagnosed ADHD, revealing how traditional approaches like calorie counting failed to address the real drivers behind his behaviour.  Together, they unpack the critical link between dopamine, emotional regulation, and eating habits, particularly in ADHD brains. This conversation shifts the narrative away from willpower and discipline, and toward curiosity, compassion, and understanding the root causes behind behaviour. It’s an eye-opening episode for parents navigating food struggles with their children and for anyone who has ever felt stuck in cycles of guilt, shame, or emotional eating. Key Points from the Episode: Emotional eating as a dopamine-driven behaviour in ADHDWhy calorie counting and restriction often fail long-termThe connection between ADHD, dopamine deficiency, and foodBulimia, binge eating, sneaky eating, and shame cyclesWhy weight is a symptom, not the root problemThe role of anxiety, loneliness, and boredom in eating habitsHow shame drives secrecy and worsens behavioursThe impact of environment vs relying on willpowerDopamine regulation and over-stimulation from food and technologyWhy removing food too quickly can backfireFamily dynamics and parental influence on eating behavioursRedefining “healthy” beyond diet cultureLinks: WEBSITE: https://www.steptogether.us/FACEBOOK: https://www.facebook.com/profile.php?id=61568953434947YOUTUBE: https://www.youtube.com/@steptogether-child-weightlossINSTAGRAM: https://www.instagram.com/steptogether_us/LINKEDIN: https://www.linkedin.com/in/kamymoussavi/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

    40 min
  8. S2E49: Raising Kids With ADHD Without Losing Yourself + guest Tiara Brumberg

    MAR 16

    S2E49: Raising Kids With ADHD Without Losing Yourself + guest Tiara Brumberg

    Julie Legg speaks with Tiara Brumberg, certified ADHD coach, entrepreneur, and founder of The Middle Coaching. Tiara lives and breathes the realities of ADHD both professionally and personally — as a mum to three children with ADHD, a partner to a husband with ADHD, and an ADHDer herself. Together, they explore what Tiara calls the “messy middle” — the real-life space where executive functioning challenges, emotional dysregulation, parenting pressures, and everyday family chaos collide. Tiara shares honest insights about raising neurodivergent kids without losing yourself in the process, why curiosity is more powerful than criticism in ADHD households, and how simple tools like whiteboards, visual systems, and self-compassion can transform family dynamics. Key Points from the Episode: Parenting in a household where everyone has ADHDLate ADHD diagnosis in high-performing womenCuriosity vs criticism when kids struggle with behaviourThe “messy middle” of family life with ADHDWhy ADHD mums often lose themselves in caregivingSelf-compassion in the middle of overwhelmVisual tools and whiteboards to reduce mental loadMoving from nagging to collaboration with kidsTeaching independence without shame or power strugglesThe importance of internal vs external locus of controlWhy parents must “put their oxygen mask on first”Redefining success in ADHD familiesLinks: FACEBOOK: https://www.facebook.com/tiara.brumberg/INSTAGRAM: https://www.instagram.com/tebrumberg/WEBSITE: https://www.themiddlecoaching.net/LINKEDIN: https://www.linkedin.com/in/themiddlecoaching/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

    39 min
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About

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.

Information

  • Creator
    Julie Legg
  • Years Active
    2024 - 2026
  • Episodes
    114
  • Rating
    Clean
  • Copyright
    © 2026 Julie Legg & Jel Legg
  • Show Website
    ADHDifference