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,

Getting an ADHD diagnosis isn’t always a straightforward path, and for many, it can feel confusing, overwhelming, or simply out of reach.

In this week's episode of The ADHD Women’s Wellbeing Podcast, I’m joined by Vicki George, specialist nurse and founder of The ADHD Nurse, who’s working to make ADHD assessments more accessible, inclusive and compassionate, especially for women and adolescents.

This is a practical, myth‑busting and empowering episode for anyone who feels stuck or confused by the ADHD assessment process, is unsure who can assess them or whether their past diagnosis was thorough enough, feels uncomfortable being asked to involve family, is exploring non‑medication approaches, or is navigating perimenopause and wondering how hormonal changes affect ADHD and treatment.

Click here to book your ticket for a full day of community, connection, awareness and growth.

Key Takeaways:

1. Why psychiatrists aren't the only professionals who can assess and diagnose ADHD
2. What it means to be an “appropriately trained” ADHD assessor under NICE guidelines
3. Why the current system can feel inconsistent or subjective
4. The need for neurodevelopmental assessments, not just standalone ADHD or autism
5. How ADHD assessments should ideally be carried out using tools like the DIVA
6. Why family input is requested in assessments, despite sometimes complicating the process
7. A deeper look at the role of hormones in ADHD, especially for women in midlife
8. Clarifying the confusion around medication and how it needs to consider hormonal shifts
9. Exploring non-medication pathways (e.g. nutrition, mindfulness, exercise, nervous system support)
10. How stigma and misunderstanding still shape people’s experience of diagnosis and treatment

Timestamps:

1. 04:30 - Navigating ADHD Assessments: Evolving Perspectives
2. 17:56 - Understanding ADHD Diagnosis and Stigma
3. 22:54 - Navigating ADHD Diagnosis and Advocacy
4. 25:29 - Exploring Hormonal Interventions for ADHD in Women
5. 36:56 - The Beginning of a New Understanding

Today's episode sponsors: The ADHD Weasel

The ADHD Weasel is a weekly email delivering support straight

In this week's More Yourself episode, I wanted to share a snippet from a recent guest workshop in the More Yourself Community.

In this clip, Belinda Edington, executive functioning coach and director of MindSpark CIC, joined the More Yourself Community to offer a gentle yet powerful reframing of what executive functioning really is and what it means for women with ADHD.

If you’ve ever wondered why things that seem simple for others, like starting tasks, managing time, or staying focused, feel impossibly hard, this session brings clarity, compassion, and hope.

Belinda breaks down the science behind executive functioning and helps us move away from shame or self-blame towards understanding and support.

In this clip, we explore:

1. How executive function skills show up in everyday life
2. The difference between knowing what to do and being able to do it
3. The connection between ADHD, emotional regulation, memory and motivation
4. Why struggles with focus, planning or impulsivity are not personal failings
5. The role of compassion and scaffolding in building executive functioning skills

Timestamps:

1. 05:46– What is Executive Functioning?
2. 07:03 – Metacognition and Memory Explained
3. 13:00 – Time Blindness
4. 16:18 – ADHD and Misdiagnosis
5. 17:00 – Reframing Laziness
6. 17:55 – Neuroplasticity and Building New Skills
7. 18:35 – Tools to Support Executive Function

This is a reminder that your challenges are not about willpower; they’re about brain function. And the more we understand, the more we can begin to support ourselves in ways that actually work.

If this snippet resonated, you can watch the full session and join future workshops inside the More Yourself community. Sign up here.

We're excited to offer you a full day of real-life connection, calm, and community for women diagnosed late in life who are ready to feel understood, supported, and seen.

Kate will be joined by two ADHD expert guest speakers, Hannah Miller and Dr Hannah Cullen!

You can expect:

1. Honest, thoughtful, informative conversations
2. Connection with like-minded, late-diagnosed ADHD women
3. Information on hormones, energy levels and nervous system regulation
4. A space to come back to yourself, with women who truly get it

Event details: Friday March 6th 2026, 10:00am – 15:30pm in Wilmslow (near Manchester).

Book your ticket or find out more information here!

More Yourself is a compassionate space for late-diagnosed ADHD women to connect, reflect, and...

Pathological Demand Avoidance (PDA), pervasive drive for autonomy, is a deeply misunderstood and often overlooked profile within the neurodivergent spectrum. For many families, living with PDA can feel confusing, isolating, and emotionally overwhelming, especially when traditional parenting approaches seem to make things harder, not easier.

In this powerful episode, I’m joined by Dr. Casey Ehrlich, a researcher, coach, and mother to two PDA children, who brings both personal insight and professional expertise to help us reframe what’s really going on beneath the behaviours.

If you’ve ever been told your child is “oppositional” or “defiant,” or your child resists even basic everyday requests, from brushing their teeth to getting dressed, or you're exhausted from trying to get it “right,” and you’re starting to question the very foundations of what parenting is “supposed” to look like...

This conversation is for you.

With the right support and education, children with PDA can thrive. And as parents, we can begin to feel more resourced, more connected, and far less alone in supporting our kids.

Click here to book your ticket for a full day of community, connection, awareness and growth.

Key Takeaways:

1. Why Casey prefers the term "pervasive drive for autonomy"
2. How PDA can override even basic needs like eating, hygiene and safety
3. Why traditional parenting approaches often backfire and what to try instead
4. The four observable PDA traits: survival drive for autonomy, equalising, masking, and need for undivided attention
5. How PDA differs from Oppositional Defiant Disorder (ODD)
6. What nervous system dysregulation looks like in PDA children and how to support it
7. The emotional toll on parents and how to care for yourself too
8. How animals can support emotional regulation for PDA kids
9. What PDA can look like in adulthood (and why it's often misread as narcissism or avoidance)

Timestamps

1. 07:01: A Deep Dive into Pervasive Drive for Autonomy
2. 12:22: Understanding Oppositional Defiance and PDA
3. 18:13: The Journey of Parenting Neurodivergent Children
4. 23:34: A Paradigm Shift to Parenting PDA Kids
5. 26:51: Understanding PDA and Burnout
6. 35:57: Nervous System Activation in Parenting and Adult Life
7. 41:21: The Impact of PDA on Relationships
8. 47:54: Navigating Parental Challenges

We're so excited to be offering you a full day of real-life connection, calm, and community for late-diagnosed women ready to feel understood, supported, and seen.

Kate will be joined by two ADHD expert guest speakers, Hannah Miller and Dr Hannah Cullen!

You can expect:

1. Honest, thoughtful, informative conversations
2. Connection with like-minded, late-diagnosed ADHD women
3. Information on hormones, energy levels and nervous system regulation
4. A space to come back to yourself, with women who truly get it

Event details: Friday, March 6th 2026, 10:00 am – 3:30 pm in Wilmslow (near Manchester).

Book your...

If you’ve ever felt overwhelmed by the idea of “finding your purpose, make some time for a walk or coffee and get your headphones in!

In this week's episode of The ADHD Women’s Wellbeing Podcast, I’m joined by the wonderful Hannah Miller: author of The Purpose Pursuit™ book, speaker, accredited coach, and founder of Sidekick, an organisation built to help people understand their strengths and pursue purpose in a grounded, authentic way.

Together, we explore what purpose really means: tuning into the moments that make you feel alive, aligned, and like yourself again, rather than chasing a perfect life plan or making pressure-filled decisions

Whether you’ve just been diagnosed or are in a season of reinvention, Hannah’s insights offer a compassionate and practical guide for uncovering what matters to you, and how to move forward with clarity and self-trust.

Click here to book your ticket for a full day of community, connection, awareness and growth.

Key Takeaways:

1. Why purpose doesn’t have to be big or overwhelmin but can live in everyday moments
2. How The Purpose Pursuit can help you reconnect with your strengths, values, and priorities
3. Recognising and gently shifting limiting beliefs, excuses, and self-sabotage
4. ADHD, perfectionism, and why burnout happens even when we love what we do
5. Simple tools to identify your natural strengths and reframe your challenges
6. How seeing yourself through others’ eyes can support personal growth
7. Why joy, flow, and energy are important clues to a more meaningful life
8. Helping women and girls move away from perfectionism and fear of mistakes
9. Understanding the difference between good, bad, and wise decisions
10. Navigating seasons of change in your career, identity, or direction
11. Why asking “What’s next?” is more freeing than needing all the answers

Timestamps:

1. 04:41 - Navigating Purpose: A Journey of Self-Discovery
2. 18:10 - Harnessing Strengths for Growth
3. 29:54 - Understanding Purpose and Perfectionism
4. 38:50 - Decision Making and Wisdom

We're so excited to be offering you a full day of real-life connection, calm, and community for late-diagnosed women ready to feel understood, supported, and seen.

Kate will be joined by two ADHD expert guest speakers, Hannah Miller (this week's podcast guest!!) and Dr Hannah Cullen!

You can expect:

1. Honest, thoughtful, informative conversations
2. Connection with like-minded, late-diagnosed ADHD women
3. Information on hormones, energy levels and nervous system regulation
4. A space to come back to yourself, with women who truly get it

Event details: Friday, March 6th 2026, 10:00 am – 3:30 pm in Wilmslow (near Manchester).

Book your ticket or find out more information

For our first More Yourself episode of the year, I wanted to share with you the quiet but powerful commitment I have made to myself to prioritise my inner peace above everything else this year.

In this episode, I reflect on the pull I felt to be productive and perform in 2025, and how this year I am choosing to follow invitations that are aligned with my values, that encourage a state of flow, and to step into the version of me which feels most true.

This year, I am hopeful that more of us will begin to drop the mask, give ourselves permission to follow what lights us up and to reclaim peace as a daily, radical act of self-trust.

1. How I’m actively prioritising inner peace, and what that looks like in practice
2. Why I’ve stopped making decisions that go against my nervous system
3. What flow means to me, and how the podcast became a surprising example of it
4. The power of doing more of what feels effortless, energising and easeful
5. Why this year isn’t about fixing or achieving, but about remembering what brings us alive
6. How ADHD awareness continues to evolve and the links to hormones, inflammation, pain, anxiety, addiction and more

I hope this episode helps you to reflect on what brings you peace and a sense of flow, so that you can move through this year with more softness, more honesty, and more joy?

We're so excited to be offering you a full day of real-life connection, calm, and community for late-diagnosed women ready to feel understood, supported, and seen.

Kate will be joined by two ADHD expert guest speakers, Hannah Miller (this weeks podcast guest!!) and Dr Hannah Cullen!

You can expect:

1. Honest, thoughtful, informative conversations
2. Connection with like-minded, late-diagnosed ADHD women
3. Information on hormones, energy levels and nervous system regulation
4. A space to come back to yourself, with women who truly get it

Event details: Friday March 6th 2026, 10:00am – 15:30pm in Wilmslow (near Manchester).

Book your ticket or find out more information here!

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...