Episodes
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Feeling like you're stuck in survival mode? Canât keep up with the laundry, your inbox, or... your life? Youâre not aloneâand youâre not broken. This episode is the loving wake-up call (and gentle nudge) you didnât know you needed.
Weâre breaking down what it really means to be low-, mid-, and high-functioning with ADHDâand why wherever you are on that scale is totally OK. This is your roadmap to rise, slowly but surely.
⨠What we cover:
Low vs. mid vs. high-functioning ADHDWhy meds matter (but arenât magic)The basics: water, sleep, movement, hygieneExercise = brain boost (science says so!)Journaling to calm the chaos đ§ Emotional regulation = your secret weaponFinding your people and setting real limitsDitching people-pleasing and life-designing insteadResting on purpose (not just numbing)Healing ADHD is a slow, messy, totally possible journey. Just move the needle a little this week.
Research on Exercise
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In this episode of the I Have ADHD podcast, I had the absolute pleasure of sitting down with Dr. Ari Tuckman to talk about one of the most layered and misunderstood topics in the ADHD world: productivityâand how it's tangled up in our relationships, our childhoods, and the expectations we carry from society.
We dove deep into how our early experiences shape the way we function (or struggle to function) as adults with ADHD. So many of us grew up feeling like we were âtoo muchâ or ânot enough,â and those messages often turn into people-pleasing patterns and unrealistic productivity standards that are so hard to shake.
Ari and I explored what it really means to be productiveânot based on hustle culture or external pressureâbut in a way that feels aligned with our personal values, goals, and life circumstances. We also talked about how this plays out in relationships, and how important it is to communicate openly with our partners about whatâs going on beneath the surface.
We touched on the emotional labor of living with ADHD, the frustration of not meeting expectations (especially our own), and the real need for self-compassion as we navigate personal growth. Because hereâs the truth: being in relationship with yourselfâand with othersârequires space for change, grace for the messiness, and a deep understanding that weâre always evolving.
This episode is for anyone whoâs ever felt like theyâre not measuring up, whoâs navigating the push-pull of productivity and self-worth, or whoâs simply trying to do the best they can with the brain they have. I hope it helps you feel seen, understood, and a little less alone in the process.
Ari's website
Buy Ari's book here
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Episodes manquant?
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If youâve ever felt like your struggles with ADHD make you "less than"âthis oneâs a must-listen.
Weâre diving deep into Shame Resilience Theory (thanks, BrenĂŠ Brown!) and unpacking why ADHDers are especially vulnerable to toxic shame. Spoiler: Itâs NOT because youâre lazy or broken (even if youâve been made to feel that way).
⨠Weâre covering:
Why shame thrives in secrecyâand how to stop feeding it.The real reason ADHD tasks feel SO loaded with guilt and moral judgment.How shame travels in families (đ hi, generational shame).The antidotes: empathy, self-compassion, and speaking your shame OUT LOUD.Weâre done letting shame run the show. Join me and learn how to break the cycle and build real shame resilience đĽ. Hit play nowâyou do not want to miss this one!
Find Needle for Finding your ADHD Meds!
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Today we're talking emotional flexibility, why black-and-white thinking is holding you back, and how one tiny phrase (borrowed from parenting wisdom!) can radically change how you relate to yourself and others: âTwo things can be true.â
Youâll also get:
A cheat-code app for building emotional intelligence (perfect for ADHD brains)My spicy take on that viral New York Times ADHD article A heartfelt message for anyone struggling with a late diagnosis And yes⌠the spicy podcast review that called me racist and sexist against white menItâs messy, itâs honest, itâs full of laughs and truth bombs. Basically, itâs classic ADHD.
Hit play nowâbecause this episode might just change how you see yourself (and the world)
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Rejection hurtsâespecially when you have ADHD. For years, the term Rejection Sensitive Dysphoria (RSD) has helped many of us put language to that experience. But in this episode, I explain why Iâm no longer using that termâand what Iâm saying instead.
Weâll cover:
What rejection sensitivity actually isWhy it makes total sense (and it's not a disorder)Whatâs problematic about the term RSD...in my opinionWhat the research really says about rejection and ADHDHow trauma, therapy, coaching, and yesâmedicationâcan all helpThis episode is validating, spicy, and rooted in both lived experience and science. Letâs talk about rejection sensitivity in a way that empowers us to heal.
Resources Mentioned:
Journal of Pediatric Psychology study on ADHD and peer rejectionDr. Dodsonâs updated Additude article on RSDWatch this episode on YouTube
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Cozy Earth
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In this episode of the I Have ADHD podcast, I have the absolute pleasure of sitting down with autism expert and clinician Dr. Robert Naseef to explore the deeply personal and complex relationship between autism and ADHD. Together, we reflect on the key differences between these two neurodivergent identities while celebrating the importance of self-acceptance and understanding.
We also touch on AuDHD, the experience of having both ADHD and autismâa dual diagnosis that is more common than many people realize. We explore what it looks like in real life, how it can be misunderstood, and why recognition of this intersection is so important.
Dr. Naseef shares his powerful journey as a father of a child with autism, and we talk about what it really means to support parents who are walking a similar path.
Our conversation touches on the primary traits of autism, the unique social experiences of autistic adults, and why embracing neurodiversity is so essential.
This episode is heartfelt, hopeful, and full of validation. Whether you're parenting a neurodivergent child or navigating your own neurodivergence, I hope you walk away feeling more connected, more informed, and more empowered.
My non-speaking autistic son and "Rainman"
Tariq Naseef
A Humanistic Perspective on Autism
Don't Mourn for Us
Uniquely Human Podcast
We are All On the Same Side
If My Son Could Speak
Don't Divide the Autism Spectrum
Real Boys Cry
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Cozy Earth
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Think you know ADHD? Think again.
In this solo episode, Iâm breaking down 10 surprising truths about ADHD that most people (even professionals!) get wrong. From misunderstood symptoms to powerful treatment outcomes, weâre going deepâbut keeping it real, relatable, and research-backed.
Youâll learn:
Why ADHD is one of the most treatable mental health conditionsThe truth about calling ADHD a âsuperpowerâHow support systems make all the differenceWhat messed-up sleep has to do with your symptoms Why rejection hits SO hard (and what to do about it)Why âjust get organizedâ is the worst advice everAnd yes, the A-list celebrities who have ADHD tooWhether youâre diagnosed, self-diagnosed, or ADHD-curious, this episode is packed with the insight, validation, and clarity youâve been craving.
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Cozy Earth
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Making and keeping friends as an adult with ADHD can be really hard. We tend to move fastâbonding quickly, oversharing early, and sometimes getting burned. In this episode, Iâm sharing two powerful (and practical!) skills that can help you build friendships that feel safer, steadier, and more fulfilling: going slow and listening better.
If youâve ever felt like friendship is either all in or all out, this episode is your gentle reminder that connection doesnât have to be chaotic. You can take your time. You can build trust. You can listenâand be heard.
đĄ What We Cover:
Why people with ADHD often âspeedrunâ friendshipsA mindset shift to help you slow down and stay groundedA gut check to use before oversharingSimple tools to help you stay present while listeningHow going slow can actually deepen your relationshipsWatch this episode on YouTube
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Cozy Earth
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Friendship as an adult is hardâand when you have ADHD, it can feel almost impossible. The impulsivity, the overthinking, the struggle to set boundaries or trust your gut... itâs a lot. But you can build strong, supportive friendshipsâand it starts with knowing what to look for (and what to avoid).
In Part 1 of this two-part series, weâre breaking down:
Why friendships can be uniquely challenging for ADHDersHow to recognize red flags before you waste time on the wrong peopleWhat green flags to look for in a healthy, balanced friendshipHow to make new friends as an adult (without it feeling totally overwhelming)Why itâs important to go slow and avoid the overshare/overinvest spiralYouâll walk away with a better understanding of what makes relationships feel safe and energizingâand how to stop settling for less than you deserve.
đ Donât miss Part 2 next week, where weâll dive into how to actually GO OUT AND FIND FRIENDS!
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If youâre parenting with ADHD, you already knowâitâs a lot. The meltdowns (sometimes yours), the forgotten school forms, the overstimulation, the guilt spiral after snapping at your kid⌠and then the vow to do better next time.
In todayâs episode, weâre talking about how to be a good enough parent, even when ADHD makes it hard. Youâll learn the 5 essential building blocks every ADHD parent needs (hint: perfection is not one of them), and how to model one of the most powerful relationship skills there is: repair.
Because hereâs the thing: ADHD brains mess up sometimes. We say the wrong thing, lose our cool, or zone out when our kid really needs us. That doesnât make you a bad parent. What matters most is what you do nextâand this episode will show you how to turn those moments into meaningful connection.
Weâll also talk about:
The heritability of ADHD (and what that means for your family)Why understanding your own ADHD is key to raising resilient kidsHow to ditch the guilt and embrace accountabilityWhat âgood enoughâ parenting actually looks likeThe 5 Râs that help ADHD parents build trust, connection, and confidenceYou donât need to be perfectâyou just need to show up, own your mistakes, and keep trying. And guess what? Thatâs exactly what your kid needs to see.
Want more support on your parenting journey? Join the FOCUSED coaching membershipâdoors are open!
đ Grab my free guide: 10 Things I Wish My Doctor Told Me When I Was Diagnosed with ADHD
đ Come say hi on Instagram: @i.have.adhd.podcast
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Following through is hard enough when everything goes rightâbut what about when life happens? When motivation was there, the plan was solid, and then⌠BAM. A curveball knocks you off track. If you have ADHD, you know how hard it is to re-engage after a disruption. So how do you recover without spiraling into guilt and frustration?
In this episode, Iâm sharing practical strategies for getting back on track when life throws you off courseâplus, what to do when you are the reason you didnât follow through. Weâll also dig into fascinating research on why working out is literally harder for ADHDers (yep, science backs us up!) and answer a listenerâs question about emotional regulation. And donât miss itâIâm also giving you an amazing resource that will make follow-through so much easier.
đ§ Press play now and letâs figure out how to make follow-through work for your ADHD brain, not against it!
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Ever been so locked into a task that the world around you fades away? Thatâs hyperfocus, one of the most misunderstood aspects of ADHD. Some call it a superpowerâbut is it really? In this episode of the I Have ADHD Podcast, I break down what hyperfocus actually is, how it impacts ADHDers, and why itâs not the magical productivity hack some people think it is.
What Youâll Learn:
Why hyperfocus looks like the opposite of ADHD but still causes major challengesThe hidden cost of hyperfocus (spoiler: neglecting responsibilities, basic needs, and loved ones)The dreaded hyperfocus hangoverâwhy you crash after an intense sessionWhy hyperfocus canât be controlled or summoned at willâand why that mattersHow ADHD medication can help with self-regulation and balanceI also share a free resource that every ADHDer needs: "10 Things I Wish My Doctor Told Me When I Was Diagnosed with ADHD (But Didnât)." Grab it now!
Additional Episode Recourses:
ADHD Pharmacotherapy and Mortality in ADHDStudy FetchWant help with your ADHD? Join FOCUSED!
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In this solo episode of the I Have ADHD podcast, weâre covering a little bit of everythingâbecause, letâs be honest, ADHD brains thrive on variety!
First up: BOREDOM. Ugh. Itâs uncomfortable, frustrating, and makes us want to do literally anything else. But hereâs the hard truthâboredom is the price we pay to get what we want out of life. If we want success, fulfillment, and progress toward our goals, we have to learn to sit with the discomfort instead of running from it. I break down exactly how to do that without self-sabotaging.
Next up: romantic relationships. I answer a listener question about relationships and dive into how to navigate an ADHD + Neurotypical pairing.
Finally, letâs talk movement. We all know exercise is good for us, but did you know it can actually boost your brainpower? I break down a fascinating new study that shows just 30 minutes of exercise can significantly improve cognition for adults with ADHD. Yep, moving your body isnât just great for managing emotionsâit can actually help you think more clearly, focus better, and get stuff done. Tune in to find out why this works and how to make it a part of your routine (even if motivation is a struggle).
If you're ready for a mix of tough love, insight, and encouragement, hit playâthis oneâs for you!
Raising Kids, Raising Yourself: The Empowered ADHD Parenting Course
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Struggling to keep up at work with ADHD? Wondering if you should tell your boss? đŹ Weâve got you covered! In this episode, I sit down with ADHD coach Meghan Brown-Enya to tackle the real challenges of navigating ADHD in the workplaceâfrom emotional dysregulation to productivity hacks to self-advocacy.
Weâre diving into:
â Should you disclose your ADHD to your employer? (And what happens if you do?!)
â How to ask for reasonable accommodationsâwithout the stress!
â Why ADHDers often struggle in traditional work environments (and how to flip the script!)
â The role of emotional dysregulation and what to do when work feels overwhelming
â How managers can support ADHD employees (Send this episode to your boss! đ)
Meghan shares her own ADHD journey and the game-changing strategies that helped her turn work challenges into strengths. Whether youâre an employee trying to stay afloat or a manager looking to create a truly inclusive workplace, this episode is packed with real talk and actionable tips!
đ§ Hit play now and take control of your work life!
Recourses from this Episode:
Jan Workplace Accommodations Toolkit
ADHD At Work
@adhdatwork
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In this must-listen episode, Dr. Marcy Caldwell joins us for a deep dive into the wild and sometimes frustrating world of ADHD. Weâre breaking down what ADHD really is (spoiler: itâs NOT just about being distracted), why self-regulation is so tricky, and how masking can leave people feeling exhausted and unseen.
Ever felt like you know what to do but just canât seem to do it? Yep, we go there. We also tackle the unique ways ADHD shows up in women, the surprising pain of boredom, and the myths that need to be busted ASAP. Plus, we explore what a late diagnosis meansâespecially for women whoâve spent years wondering, Is it just me? (Itâs not.)
If youâve ever wanted to understand ADHD on a deeper levelâwhether for yourself or someone you loveâthis conversation is packed with insights, real talk, and strategies to help ADHD brains thrive. Donât miss it!
The Center for ADHD and ADDept
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In this raw and personal episode, I open up about my journey with alcohol dependencyâhow I struggled with moderation, what finally pushed me toward sobriety, and the surprising ways it transformed my ADHD experience. If you've ever wondered about the connection between ADHD and alcohol use, this is a conversation you wonât want to miss.
I also dive deep into Pathological Demand Avoidance (PDA)âwhat it is, how it shows up in kids (and adults!), and why traditional parenting strategies often backfire. I share what Iâve learned from my own experiences and offer a fresh perspective on supporting kids with PDA by understanding their nervous system and need for autonomy.
Plus, weâre tackling some big, often-ignored topics:
đĽ The shocking link between alcohol and cancerâwhat you NEED to know.
đ The stigma around ADHD medicationâwhy it's harmful and how we can push back.
This episode is packed with real talk, science, and personal insights to help you navigate ADHD with more clarity and confidence. Tune in now!
Episode Recourses:
Alcohol and Cancer Risk
The Clinically Meaningful Link Between Alcohol Use and ADHD
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YâALL. This is wild. I had the insane honor of speaking at SpaceX (yes, the rocket-launching SpaceX!!) about ADHD, and I have so much to tell you.
In this episode, Iâm sharing:
⨠What it was like to speak at SpaceX (and why my ADHD brain almost short-circuited)
⨠Your voicemails!âincluding how to actually support friends with ADHD and why boundaries might just save your sanity
⨠The surprising genetic link between ADHD & dyslexia (who knew?!)
⨠My current fave journaling resource and why itâs a total game-changer for ADHD brains
If you have ADHD (or love someone who does), you NEED to hear this episode. Grab a snack, get comfy, and letâs dive in. đđŤ
Hit play now!
This Episode's Resources:
Article on the genetic link between ADHD & Dyslexia
AudioDiary Free Journaling App
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300th EPISODE, BABY!!!! Today, Iâm sitting down with Maddie Novy, a teacher who also has ADHD, to talk about what itâs really like to juggle the demands of a classroom while managing this unique brain.
Her personal ADHD journey and how sheâs handled medication ups and downs.The challenges of planning and problem-solving as an educator (spoiler: itâs not easy!).How perfectionism has shown up in her workâand what sheâs doing to overcome it.The art of staying emotionally regulated while working with kids who are full of BIG feelings.
Maddie shares her story, including:If youâre an educator with ADHD, or just curious about how to thrive in a challenging profession with this diagnosis, youâre going to love this conversation. Maddieâs insight and encouragement will leave you feeling seen and supported.
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Itâs just me today, yâall, and you know what that meansâitâs going to be a wild ride! Buckle up, because in this solo episode of the I Have ADHD Podcast, Iâm diving into the juicy (and sometimes chaotic) topic of following through when you have ADHD. Spoiler alert: itâs HARD. But donât worry, I've got some tips for you.
Iâm sharing my personal struggles, some real talk about why itâs so tough for us ADHDers to follow through, and how we can start shifting that narrative.
Weâre talking about:
⨠Why having a clear vision matters.
⨠How to find your âwhyâ (because motivation doesnât just show up on its own).
⨠The art of saying NO (and meaning it).
⨠Emotional regulationâbecause meltdowns, anyone?
Itâs just you, me, and my unfiltered ADHD brain on full display. Thereâs laughter, honesty, a little oversharing, andâmost importantlyâpractical tips you can actually use TODAY.
If youâve ever struggled with starting, finishing, or following through on literally anything, this episode is for you. Letâs figure this out together. Press play now and enjoy the ride!
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Ever feel like the world just doesn't get whatâs happening inside your brain? In this episode of the I Have ADHD Podcast, I sit down with my client and colleague Dr. Priyanka Rao, and we dive headfirst into the wild, twisty world of ADHD and autismâespecially how it shows up in women.
Weâre talking about the real stuffâlike why itâs so dang hard to get diagnosed, the silent battles happening behind the scenes, and why neurodiversity-affirming care is a game-changer (spoiler: itâs life-changing). Dr. Rao opens up about her late-in-life diagnosis and lets us in on what she wished she knew sooner.
Oh, and hormones? Yep, theyâre in the mix too. We cover how they mess with ADHD, the overlap with autism, andâmost importantlyâhow you can speak up and advocate for yourself during assessments.
I also unpack some heavy hitters: perfectionism (ugh), why self-diagnosis is totally valid, and how the mental health field needs to step it up when it comes to cultural competence and understanding neurodivergent brains.
This episode is packed with insights, personal stories, and practical tips to help you feel seen, heard, and ready to take on the world (or at least that overdue to-do list).
www.ihaveadhd.com/perfectionism
www.ashamh.com
www.asha-coaching.com
@ashacoachHit play and letâs get into it!
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