Navigating Adult ADHD
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.**
Episodes
183 episodes
#174 ADHD in the Bedroom: Sex & Intimacy
ADHD can show up in the bedroom in ways we don’t always talk about.For some ADHDers, it might look like a high sex drive, chasing novelty, impulsive decisions, risky behaviour, or seeking dopamine through sex and attention.
#173 ADHD & Anxiety: The Relationship Nobody Explained
Anxiety is incredibly common for adults with ADHD & in this episode we are unpacking the messy, layered relationship between ADHD & anxiety.We cover:Why ADHD can create the perfect conditions for anxiety to...
#172 ADHD & The Manual: The Invisible Expectations Destroying Your relationships
Ever felt hurt because someone didn’t reply the “right” way, remember the thing, or show up how you hoped?In this episode, we’re talking about the manual - the invisible rule book we carry around for how other people
#171 ADHD & Friendships: Why It’s So Hard & What Actually Helps
In this episode, we’re unpacking why friendships can feel so hard for ADHDers, from forgetting to reply & losing track of time, to rejection sensitivity, masking, emotional dysregulation & the dreaded doom spiral.We’ll...
#170 Weird things I do that support my ADHD
Today I’m sharing some of the “weird” things I do that actually support my ADHD brain.Because sometimes the things that look a little random from the outside are actually clever little accommodations in disguise.
#169 9 ADHD-Friendly Travel Hacks to Make Your Next Trip Way Easier
Travelling with ADHD is a whole experience.One minute your brain is screaming, “DOPAMINE! ADVENTURE! NEW SNACKS!” And the next minute you’re staring at your suitcase wondering if you need seven pairs of undies for a three-night ...
#168 How ADHD Impacts Your Relationship with Food
Do you forget to eat… until you’re suddenly hangry and shaky?Or eat past full & wonder “why did I do that?”If food feels chaotic, confusing, or all-or-nothing - you are not alone.In this episode, we’re unpacking h...
#167 When Your Body Joins the Chaos - ADHD, Chronic Pain, Headaches & Fibromyalgia
In this episode, we’re unpacking the very real (and often overlooked) connection between ADHD, your nervous system, and chronic pain - including why so many ADHDers feel things more intensely… In this episode, you’ll l...
#166 From Rock Bottom to a Neurodiversity Revolution with Freddie Bennett
Freddie Bennett spent decades not knowing why his brain worked differently. Inattentive at school, masking his way through life, and by adulthood - stressed, depressed, and addicted. It wasn't laziness. It wasn't stupidity. It was undiagnosed A...
BONUS: My Story + something I want to share
This is a little bonus episode… and a personal one.From losing my brother young, to being diagnosed at 36, to a moment at 28 that completely changed the direction of my life… this episode connects the dots of how I went from feeling lost...
#165: What IS ADHD, really? (Let's go back to basics)
ADHD isn't just distraction. It's not laziness. It's not "everyone feels like that sometimes."It's crying over a text message. Needing a nap after replying to three emails. Avoiding something for three weeks that takes seven m...
#164 ADHD & People Pleasing: Why It’s So Hard to Say No
Are you a people-pleaser… or just terrified of letting people down?Hi! I’m Xena & I am a recovering people-pleaser.I cared so much about what other people thought of me & would prioritise the needs & desires of my ...
#163 ADHD & Decision Fatigue: Why Choosing Feels So Hard
Do simple decisions leave you feeling weirdly exhausted?In this episode, I’m talking about ADHD & decision fatigue. From standing in the kitchen unable to decide what to eat, to freezing over work tasks, emails, hou...
#162 How I Manage My Calendar As Someone With ADHD
Managing time with ADHD can feel like trying to hold water in your hands. You care, you’re trying & yet somehow time still disappears, tasks take longer than expected & your calendar can start to feel like the enemy.In...
#161 Is It ADHD, Autism… or Both? Why so many late-diagnosed adults are asking this question
Check out the ADHD Coach in your pocket! + the
#160 Why ADHDers Stim: The Hidden Purpose Behind Repetitive Behaviours
Do you bounce your leg, chew your cheek, pick your skin, replay the same song on loop, or pace while you think? That might be stimming, and no, it’s not just an autism thing. Plenty of ADHDers stim too. In this episode, w...
#159 Sensory Differences: Why Noise, Lights, Textures & People Can Feel So Intense
Ever wondered why bright lights, loud spaces, scratchy clothes or strong smells make it impossible to focus?In this episode, I’m talking about sensory differences in adults with ADHD, why they matter so much & why this isn...
#158 Imposter Syndrome & ADHD with Jaime Rose-Peacock
Today I’m joined by fellow late-diagnosed ADHDer Jaime Rose-Peacock to talk about imposter syndrome, that horrible feeling of doubting your abilities, downplaying your success, and worrying you’ll be “found out” as a fraud.You might reme...
#157 10 ADHD Hacks That Actually Help
In this episode, I’m sharing 10 ADHD hacks that actually help.Not gimmicks. Not “just try harder” advice.Just simple, practical strategies that can make everyday life feel a little easier when you’ve got an ADHD brain.I...
#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, sc...
#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 e...
#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 &...
#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 ...
#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 do...
#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 yourse...
