Little Bottles, Big Shifts: ADHD Wellness Podcast for Women

Imelda Aspinall
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  • Mental Health
  • Updated Weekly

Warm, honest (and a little bit woo) — Little Bottles, Big Shifts is your bitesize dose of ADHD-friendly wellness, self-compassion, and simple tools that actually work for women with busy, brilliant, neurodivergent brains. Hosted by Imelda Aspinall — ADHD coach, essential oil educator, and mum of two — each episode blends real-life stories, practical strategies, and sensory-friendly rituals to help you create small, sustainable shifts in your life. Expect bite-sized tips, calming routines, and the occasional life update  — all served with humour, honesty, and zero masking. Whether you’re newly diagnosed, still figuring it out, or simply want a calmer, more supported brain, you’ll find ideas here to help you feel more anchored, energised, and understood.

Episodes

  1. 11/30/2025

    12: Interview with Gemma Bray: Home life & Sanity

    In this special episode, I sit down with the brilliant Gemma Bray — author, speaker, and creator of The Organised Mum Method (TOM). What started as a simple, no-nonsense cleaning routine has grown into a movement that’s helped thousands of people reclaim their time, reduce the mental load, and finally step away from the pressure of perfection. Together, we dig into the messy magic of real life: late ADHD diagnosis, burnout cycles, doom piles (yes, THAT stair basket…), and how “little & often” beats the all-or-nothing trap every single time. This one’s warm, honest, and full of practical shifts — especially if you’re tired, overwhelmed, or juggling home, family, work, and a brain that never quite sits still. Grab a cuppa and settle in. You’re going to love this. ✨   Gemma is the author of best-sellers The Organised Mum Method, The Organised Time Technique, and Take Back Your Time. She’s built an incredible online community, a brilliant podcast, and a refreshing, compassionate approach to home life that helps people ditch perfection and build routines that actually work. Follow Gemma: 📸 Instagram: @gemmabray 🌐 Website: theorganisedmum.blog 🎧 Podcast: The Organised Mum   🪄 Instagram: @theaspinallapothecary Get my Free Cycle & Meds Tracker: Download here My ADHD essential oil recommendations: Download here Enjoying this podcast?  Say thanks with caffeine! Buy me an online coffee ☕️ 😘

    53 min

  2. 10/30/2025

    11. October mini-series: The Truth About Halloween

    What if the Darkness Isn't Something to Fear?   .... and to be clear, that isn't a reference to the popular glamrock band from the early 2000's (although some of those outfits Justin wore were quite unnerving)...   In this week’s episode of Spooky Shifts, I'm back, after a whirlwind few weeks (new hyperfocus alert: The Aspinall Apothecary Christmas market stall prep 🎄🪄) to dive into the real magic of Halloween — and what happens when we stop being afraid of the dark. You’ll hear about: 🎃 The true history of Halloween — soul cakes, lanterns and liminal spaces. 🧠 Why ADHD brains love Halloween 🌑 The Dark Mother archetype and what she teaches us 🛁 How to create a dark bath ritual to honour stillness and transition ✨ Witchy oils and simple magical touches for the season (Wild Orange, Clove, Cinnamon) Whether you’re donning a witch hat, carving pumpkins, or sinking into warm water by candlelight, this episode is your invitation to honour the darkness as something sacred, not scary. 🖤 Spooky Shifts is an October mini-series from Little Bottles, Big Shifts — blending witchy wisdom, ADHD realities, and seasonal ritual. 🔗 Links & Resources 🌿 Essential Oils mentioned (please email me for oil purchasing info): doTERRA Wild Orange Essential Oil — joy & play doTERRA Clove Essential Oil — protection & warmth doTERRA Cinnamon Bark Essential Oil — fire & celebration 🪄 Instagram: @theaspinallapothecary Get my Free Cycle & Meds Tracker: Download here My ADHD essential oil recommendations: Download here Enjoying this podcast?  Say thanks with caffeine! Buy me an online coffee ☕️ 😘

    9 min

  3. 10/10/2025

    10. October mini-series: The Truth About Witches

    This week, we’re getting properly witchy. 🧙‍♀️✨ Who were the witches, really? Why did their power scare those in charge? And how can we reclaim their wisdom — especially for our ADHD brains today? In this episode, we explore: 🌿 The real story behind the “witch” — midwives, healers, and wise women 🌀 The witch archetype and why it resonates so deeply with neurodivergent brains 🪔 Simple grounding rituals with essential oils like Clary Sage, Frankincense and Rosemary 🕯 How rituals give shape to chaos — and why that’s actual magic If you’ve ever mixed a bedtime oil blend, carried a crystal “just in case”, or whispered a name to the night sky — you’ve already been doing witchcraft. This one’s about reclaiming it. ✨ Mentioned in this episode: Oils: Clary Sage, Frankincense, Rosemary Journaling prompt: What does the witch archetype mean to you? Where does her wisdom already live in your daily life? 📅 Spooky Shifts is a special October mini-series from Little Bottles, Big Shifts. 🔗 Useful Links & Resources Follow me on Instagram → @littlebottlesbigshifts Get my Free Cycle & Meds Tracker: Download here My ADHD essential oil recommendations: Download here Enjoying this podcast?  Buy me an online coffee ☕️ 😘 🎧 Subscribe & leave a review if this episode speaks to you — it helps more neurospicy witches find their way to our little corner of the internet. 🖤

    7 min

  4. 10/05/2025

    9. October mini-series: The Truth about October

    Welcome to Spooky Shifts! 🍂 This October mini-series dives into the witchy, soulful side of the season — Samhain, Halloween, witches, and what all this has to do with ADHD brains, essential oils, and how we ride the wave of seasonal change. In this first episode, we explores why October feels so charged — that mysterious “in-between” energy that makes the veil feel thinner, our emotions sharper, and our routines… a little more wobbly. You’ll learn: ✨ The ancient Celtic roots of Samhain (pronounced SOW-in or SAH-win) and why we still feel its energy today 🌀 How seasonal change affects ADHD brains (and why clocks changing feels like jetlag!) 🌲 The element of Aether — the “space between” — and how it mirrors ADHD energy 🌿 Essential oils for spooky season: Shinrin-Yoku, Copaiba, and Cedarwood 📝 A calming reflection + journal prompt to help you reconnect with your body and your breath “The more you treat this life as a spiritual journey, the easier it becomes. Don’t live your life on hard mode!”   Mentioned in this episode: dōTERRA Shinrin-Yoku (Forest Bathing Blend) dōTERRA Copaiba dōTERRA Cedarwood

    10 min

  5. 09/26/2025

    8. Your Daily Sandwich: how can this hack help with ADHD overwhelm?

    Ever feel like your day starts in chaos and ends in chaos — with a messy sandwich filling in the middle? ADHD brains aren’t built for perfect routines, but we can build strong anchors at the start and soft landings at the end of each day. In this episode, I share why mornings and evenings are like the bumpers in a bowling alley — they keep us rolling in the right direction — and how a simple ‘Daily Sandwich’ routine can make everything else in between feel so much easier. We’ll also dip into a little Einstein thought experiment (bear with me!) about falling, floating, and what it is we're actually afraid of.  Trust me — once you hear it, you’ll never look at routines the same way again. So grab a cuppa, settle in, and let’s build your Daily Sandwich together. Speaking of grabbing a cuppa....If this episode made you smile or helped in some way, and you fancy fuelling me with caffeine (or oat milk lattes 😂) you can now buy me an online coffee!  Click here to see what I'm on about.. 🔗 Links & Resources 🌿 Oils mentioned: Peppermint, Wild Orange, Balance, Lavender, Cedarwood, Serenity Get my Free Cycle & Meds Tracker: Download here My ADHD essential oil recommendations: Download here NHS information on ADHD meds: nhs.uk/adhd Enjoying this podcast?  Buy me an online coffee ☕️ 😘

    9 min

  6. 09/18/2025

    7. The ADHD Spirals: Do you know how to interrupt the overwhelm??

    This week on Little Bottles, Big Shifts, we’re talking about the spirals of DOOM, shame, and “what’s wrong with me?” moments that are all too familiar for those of us with ADHD. (Spoiler: nothing is wrong with you) You’ll learn how to: 🌪 Spot your spiral triggers 🌬 Interrupt the internal chatter with breathing  🧘 Practice a calming box-breathing exercise with affirmations that help you pause and reset (it REALLY works, trust me!) We’ll do the breathing practice together in real time — so by the end of the episode, you’ll have a simple, repeatable tool to use whenever overwhelm strikes. 🎧 Tune in and learn how to shift from spiralling to surfing! 🏄‍♀️

    7 min

  7. 09/11/2025

    6. ADHD Tax: How Much Is It Costing You?

    Is ADHD Tax draining your wallet? Does anyone even use wallets anymore? 😂 In this episode, I’m talking about the hidden costs of having an ADHD brain — what’s known as the ADHD Tax. On the one hand, it’s things like Hello Fresh, pre-chopped veggies, or delivery fees — they cost more, but they actually save us stress and mean we’ll use them. On the flip side, it’s the stuff that just leaks money: subscriptions we never cancel, late fees, buying the same charger three times because we lost the last one. I’ll share my own wins and fails, and a few tips on how to spot when ADHD Tax is actually a worthwhile investment in your sanity — and when it’s just chaotic spending. 🎧 Tune in for: Why “convenience spending” can sometimes save us The classic ADHD money leaks (hands up if you’ve still got unused subscriptions 🙋🏻‍♀️) Simple tricks to stop the ADHD Tax stinging quite so much Why it’s okay to budget for a little random spending 👉 I’d love to hear your stories: what’s the funniest or most frustrating ADHD Tax you’ve ever paid? Come and share with me on Instagram or Facebook!

    7 min

  8. 09/04/2025

    5. ADHD + Exercise

    Exercise and I used to have a love-hate relationship. For years, I saw it as punishment — a way to shrink myself, prove I was disciplined, or chase some impossible “consistency” goal. And every time I burned out, I felt like a failure. Sound familiar? But what I’ve learned is that for ADHD brains, movement isn’t about willpower or aesthetics. Exercise gives us the dopamine, norepinephrine, and the blood flow we need to focus, regulate emotions, and stop all that fizzy, restless energy from turning into overwhelm. In this episode, I’m sharing: Why exercise is scientifically proven to help ADHD brains focus and regulate 🎓 How movement helps you both wake up and wind down The messy truth about my hyperfocus → burnout gym cycles 🙈 How I reframed exercise as self-care, not punishment The app I use most days (The Class) and why it feels like movement + therapy in one And a little playlist surprise for when you need to shake it all out in the kitchen… Whether you’re naturally active, a reluctant mover, or someone who’s felt stuck in the “why can’t I stick to it?” spiral — this episode is your permission slip to see exercise differently. 🌟 Resources & Links The Class app → not sponsored, just something I personally love Kitchen Rave Playlist → [Grab it here] (throw it on, dance around, and call it therapy ✨) Follow me on FB & Insta → @theaspinallapothecary for random nuggets of ADHD info! Subscribe to the podcast so you don’t miss next week’s episode ⚡ If this episode resonated, please share it with a friend or leave a review. Every share helps more ADHD brains find the tools and support they need.

    7 min

  9. 08/28/2025

    4. My ADHD Survival Guide

    In this weeks' episode of Little Bottles, Big Shifts, I take you behind the scenes of a typical day in my ADHD life — the habits, hacks, and rituals I honestly can’t survive without.    From my strong black coffee (yes, I’m a total coffee snob) to my morning and evening flowers 🌸 (medical cannabis), my oils, alarms, and ADHD-proof bedtime routine… these are all the little shifts that make the biggest difference.   ✨ In this episode: Why you should always hydrate before you caffinate The role of caffeine in ADHD focus Oils and rituals that keep me calm and functioning My ADHD “survival kit” for work, home, and everything in between How medical cannabis supports my energy, focus and rest 📌 Resources / Mentions in this episode: FREE download: How to timeblock your day with AI  FREE download: My recommended ADHD essential oil kits Medical Cannabis & ADHD The Organised Mum Method (TOMM)

    12 min

  10. 08/21/2025

    3. Meds or No Meds?

    This week we’re diving into one of the BIG questions that comes with an ADHD diagnosis: “Do I go down the meds route, or not?” Whether you’re fresh from diagnosis, still in the “do I / don’t I?” limbo, or simply curious about how ADHD medication actually works, this episode’s for you. Here’s what we cover: ✨ Why the meds-or-no-meds question feels so loaded ✨ What ADHD meds actually do (and what they don’t!) ✨ My own titration journey (the wins, the wobbles, and the hormone curveballs) ✨ How your cycle can impact how meds feel + a free tracker to spot patterns ✨ Things to consider if you’re sitting on the fence ✨ Alternatives and complements to meds — from coaching to oils   💡 Spoiler: This isn’t about “right or wrong.” It’s about tools — and you get to decide which ones work for you. 🔗 Links & Resources Get my Free Cycle & Meds Tracker: Download here My ADHD essential oil recommendations: Download here NHS information on ADHD meds: nhs.uk/adhd ADHD & Nutrition: ADDitude Magazine Medical cannabis guidance (UK): • Alternaleaf • Releaf • Mamedica

    10 min

  11. 08/14/2025

    2. So You Think You Might Have ADHD...... what next....?

    Does the thought of getting assessed for ADHD as an adult sound terrifying? Spoiler: it’s not. In this episode of Little Bottles, Big Shifts, I walk you through the ADHD assessment process — step-by-step — with zero jargon, minimal waffle, and a cuppa in hand. We’ll cover: How to approach your GP (so you can go in prepared) The Adult ADHD Self-Report Scale (and why it’s your secret weapon) The three main pathways: NHS, Right To Choose, and private (including pros, cons, costs, and wait times) What on earth 'titration' is (and why it’s not as scary as it sounds) Reassurance, encouragement, and the truth about what diagnosis can unlock for you (no, it's not just meds!) Whether you’re just starting to wonder about ADHD, or you’re gearing up for your first GP chat, this episode is here to make the process feel doable, not daunting. 🔍 Links & Resources: The Adult ADHD Self-Report Scale Questions ADHD UK – Right to Choose Guide NHS Assessment Process 📍 Next Episode Teaser: In Episode 3, we’re tackling the big one – Meds or No Meds? – my honest take on ADHD medication, side effects, benefits, and the myths that need busting.

    14 min

  12. 08/09/2025

    1. The Four Letter 'L-bomb'

    If you’ve ever called yourself lazy, flaky, or just 'bad at adulting', this episode is for you. In my first full episode of Little Bottles, Big Shifts, I’m sharing my ADHD story, why the “lazy” label is just plain wrong, and how to start seeing your brain in a new light. We’ll talk about: My late ADHD diagnosis (and the relief that came with it) Why ADHD traits in women are so often misunderstood How to reframe “laziness” into what’s really going on  The oils and grounding rituals that helped me shift my self-sabotage A simple, 5-minute action to try when you feel stuck Whether you’re newly diagnosed, suspect you might have ADHD, or just want a more compassionate way of looking at yourself, you’ll find practical, doable tips here. Let’s Chat: What’s one story you’ve been telling yourself about your brain — and how could you shift it? Send me a message on Instagram or email, and I might share it in a future episode. Resources & Links: Follow me on Instagram/Facebook: @theaspinallapothecary Email me: theaspinallapothecary@gmail.com Oils mentioned: Balance, Adaptiv, Wild Orange (dōTERRA) If this resonated, please subscribe, leave a quick review, and share it with someone who needs to hear it. 🌱

    10 min
  • 12 Episodes

About

Warm, honest (and a little bit woo) — Little Bottles, Big Shifts is your bitesize dose of ADHD-friendly wellness, self-compassion, and simple tools that actually work for women with busy, brilliant, neurodivergent brains. Hosted by Imelda Aspinall — ADHD coach, essential oil educator, and mum of two — each episode blends real-life stories, practical strategies, and sensory-friendly rituals to help you create small, sustainable shifts in your life. Expect bite-sized tips, calming routines, and the occasional life update  — all served with humour, honesty, and zero masking. Whether you’re newly diagnosed, still figuring it out, or simply want a calmer, more supported brain, you’ll find ideas here to help you feel more anchored, energised, and understood.

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