In this week's episode ofThe ADHD Women’s Wellbeing Podcast, I’m joined by psychologist, researcher, and founder of Outset Wellness, Sonia Ponzo, for an insightful conversation surrounding motivation and ADHD.

Sonia has over a decade of experience at the intersection of behaviour change and mental health, and is passionate about creating body-first, science-backed tools that support real change for neurodivergent people.

Together, we explore the deep-rooted struggles so many of us with ADHD face when it comes to starting, sustaining, and trusting ourselves, especially as entrepreneurs. But when we find something that truly lights us up, everything shifts. It’s not that we’re broken; we just thrive differently and finding our thing can transform not only how we work but also how we treat ourselves along the way.

My new book, The ADHD Women's Wellbeing Toolkit, is now available, grab your copy here!

Key Takeaways:

1. How ADHD presents differently between women and the urgency of nuance in recognising this
2. The emotional and physical cost of burnout for high-achieving ADHDers
3. Why starting tasks can feel impossible for those with ADHD
4. How poor interoception can cause ADHD paralysis due to a lack of awareness
5. The missing conversation regarding invisible energy drains how to rebuild self-trust
6. The role of movement as a gentle way to reconnect to your body and build momentum
7. The shift from “all or nothing” to “everything counts” in creating sustainable movement habits
8. Reframing exercise as intuitive movement instead of punishment or pressure
9. Why increased awareness isn’t enough without accessible, real-life support and action
10. How Outset Wellness helps neurodivergent minds create habits that feel safe and sustainable

Whether you’ve felt stuck in cycles of burnout, confusion, inconsistency, or self-blame, this conversation will gently remind you that you’re not broken, and that your body might just hold more answers than you think.

Timestamps:

1. 00:01 - Introduction to ADHD Women's Wellbeing
2. 08:31 - Understanding ADHD and Burnout
3. 11:56 - Understanding Interoception and ADHD
4. 16:16 - The Support Outset Provideds
5. 29:10 - Finding Balance: Personal Reflections on Burnout and Self-Care

In this week’s More Yourself episode, I’m sharing something that’s felt really present for me lately, inspired by an email I received from Dr Megan Anna Neff: the challenge of engaging in mindfulness on the go with a brain that can't slow down.

We’re often told about the benefits of mindfulness, but for those of us with ADHD, being still, clearing our minds, and “just breathing” can feel almost impossible. And instead of feeling calm, we’re left feeling like we’ve failed at yet another task that we've set out for ourselves.

So in this episode, I wanted to share a different perspective. Rather than trying to force our brains to use techniques that don't align with our brains, we can take time to explore mindfulness and find tools that are softer, more compassionate, and made for ADHD brains.

Inside the episode, I explore:

1. Why traditional mindfulness can feel inaccessible for ADHD and what to try instead
2. How overthinking, anxiety, judgment and rumination pull us out of being present
3. The power of validating your emotions instead of trying to ignore or quiet them
4. Tools for grounding in overwhelming moments without forcing yourself to be still
5. How to name, accept, and respond to what your nervous system is truly asking for

This conversation is here to remind you that mindfulness doesn’t have to look like silence or stillness. It can be a gentle walk, a sensory moment with essential oils, a few deep breaths in between tasks, or even just noticing how you’re feeling, with kindness.

Timestamps:

1. 00:30 - Mindfulness for ADHD
2. 01:02 - Understanding Mindfulness in Neurodivergent Minds
3. 07:22 - Recognising Overwhelm and Taking a Pause
4. 11:41 - Grounding Techniques for Anxiety
5. 14:08 - Reimagining Mindfulness Practices
6. 17:09 - Mindfulness and Self-Compassion

More Yourself is a compassionate space for late-diagnosed ADHD women to connect, reflect, and come home to who they really are. Sign up here!

Inside the More Yourself Membership, you’ll be able to:

1. Connect with like-minded women who understand you
2. Learn from guest experts and practical tools
3. Receive compassionate prompts & gentle reminders
4. Enjoy voice-note encouragement from Kate
5. Join flexible meet-ups and mentoring sessions
6. Access on-demand workshops and quarterly guest expert sessions

To join for £26 a month, click here. To join for £286 for a year (a whole month free!), click here.

We’ll also be walking through The ADHD Women’s Wellbeing Toolkit together, exploring nervous system regulation, burnout recovery, RSD, joy, hormones, and self-trust, so the book comes alive in a supportive...

In this week's episode ofThe ADHD Women’s Wellbeing Podcast, I’m joined by Susana Gonzalez, a qualified neurodiversity educator, teacher, speaker and founder of ND Bright Brains, who brings both lived experience and professional insight to how we approach education for neurodivergent children and teens. Susana is passionate about creating neuro-affirming learning environments that empower young people, rather than shame or punish them.

This episode is a must-listen for parents, teachers, SEN professionals or anyone who wants to advocate for and support ND learners with more compassion and understanding.

My new book, The ADHD Women's Wellbeing Toolkit, is now available, grab your copy here!

Key Takeaways:

1. Why we need to understand behaviour as communication, not a choice, for neurodivergent students
2. How schools can support ND learners with realistic, low-cost changes
3. The impact of executive function and sensory overwhelm in ND children
4. Why punishment and “discipline systems” often do more harm than good
5. Helping children understand their own neurobiology to build confidence
6. What flexible, strengths-based learning actually looks like in real classrooms
7. How to reframe exam revision for neurodivergent students
8. The role of metacognition in long-term self-awareness and academic success
9. What teachers need to know about ADHD, dyslexia, OCD and giftedness
10. Creating neuro-affirming environments at home and in school
11. How to empower ND children to ask for what they need without fear

Timestamps:

1. 03:41 – The Importance of Flexibility in Schools
2. 11:20 – Compassion vs. Punishment for Executive Dysfunction
3. 14:45 – Understanding Neuroplasticity and Skill Development
4. 29:25 – Revision Techniques for ND Learners
5. 32:40 – Metacognition and Reflective Learning
6. 35:53 – Increasing Self-Awareness for ADHD Children
7. 39:46 – Developing Self-Trust, Empowerment and Self-Advocacy

Together, by making flexible, realistic changes to support neurodivergent learners and help them to understand their behaviour through a neurodiversity lens for long-term confidence and success.

More Yourself is a compassionate space for late-diagnosed ADHD women to connect, reflect, and come home to who they really are. Sign up here!

Inside the More Yourself Membership, you’ll be able to:

1. Connect with like-minded women who understand you
2. Learn from guest experts and practical tools
3. Receive compassionate prompts & gentle reminders
4. Enjoy voice-note encouragement from Kate
5. Join flexible meet-ups and mentoring sessions
6. Access on-demand workshops and quarterly guest expert sessions

To join for £26 a month,