ADHD Women's Wellbeing Podcast

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:
How ADHD presents differently between women and the urgency of nuance in recognising this
The emotional and physical cost of burnout for high-achieving ADHDers
Why starting tasks can feel impossible for those with ADHD
How poor interoception can cause ADHD paralysis due to a lack of awareness
The missing conversation regarding invisible energy drains how to rebuild self-trust
The role of movement as a gentle way to reconnect to your body and build momentum
The shift from “all or nothing” to “everything counts” in creating sustainable movement habits
Reframing exercise as intuitive movement instead of punishment or pressure
Why increased awareness isn’t enough without accessible, real-life support and action
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:
00:01 - Introduction to ADHD Women's Wellbeing
08:31 - Understanding ADHD and Burnout
11:56 - Understanding Interoception and ADHD
16:16 - The Support Outset Provideds
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:
Why traditional mindfulness can feel inaccessible for ADHD and what to try instead
How overthinking, anxiety, judgment and rumination pull us out of being present
The power of validating your emotions instead of trying to ignore or quiet them
Tools for grounding in overwhelming moments without forcing yourself to be still
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:
00:30 - Mindfulness for ADHD
01:02 - Understanding Mindfulness in Neurodivergent Minds
07:22 - Recognising Overwhelm and Taking a Pause
11:41 - Grounding Techniques for Anxiety
14:08 - Reimagining Mindfulness Practices
17:09 - Mindfulness and Self-Compassion

Join the More Yourself Community - the doors are now open!
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:
Connect with like-minded women who understand you
Learn from guest experts and practical tools
Receive compassionate prompts & gentle reminders
Enjoy voice-note encouragement from Kate
Join flexible meet-ups and mentoring sessions
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:
Why we need to understand behaviour as communication, not a choice, for neurodivergent students
How schools can support ND learners with realistic, low-cost changes
The impact of executive function and sensory overwhelm in ND children
Why punishment and “discipline systems” often do more harm than good
Helping children understand their own neurobiology to build confidence
What flexible, strengths-based learning actually looks like in real classrooms
How to reframe exam revision for neurodivergent students
The role of metacognition in long-term self-awareness and academic success
What teachers need to know about ADHD, dyslexia, OCD and giftedness
Creating neuro-affirming environments at home and in school
How to empower ND children to ask for what they need without fear

Timestamps:
03:41 – The Importance of Flexibility in Schools
11:20 – Compassion vs. Punishment for Executive Dysfunction
14:45 – Understanding Neuroplasticity and Skill Development
29:25 – Revision Techniques for ND Learners
32:40 – Metacognition and Reflective Learning
35:53 – Increasing Self-Awareness for ADHD Children
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.
Join the More Yourself Community - the doors are now open!
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:
Connect with like-minded women who understand you
Learn from guest experts and practical tools
Receive compassionate prompts & gentle reminders
Enjoy voice-note encouragement from Kate
Join flexible meet-ups and mentoring sessions
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.
Grab the last few tickets to our first LIVE ADHD Women's Wellbeing Event!
Click here to book your ticket for a full day of community, connection, awareness and growth.
Key Takeaways:
Why psychiatrists aren't the only professionals who can assess and diagnose ADHD
What it means to be an “appropriately trained” ADHD assessor under NICE guidelines
Why the current system can feel inconsistent or subjective
The need for neurodevelopmental assessments, not just standalone ADHD or autism
How ADHD assessments should ideally be carried out using tools like the DIVA
Why family input is requested in assessments, despite sometimes complicating the process
A deeper look at the role of hormones in ADHD, especially for women in midlife
Clarifying the confusion around medication and how it needs to consider hormonal shifts
Exploring non-medication pathways (e.g. nutrition, mindfulness, exercise, nervous system support)
How stigma and misunderstanding still shape people’s experience of diagnosis and treatment

Timestamps:
04:30 - Navigating ADHD Assessments: Evolving Perspectives
17:56 - Understanding ADHD Diagnosis and Stigma
22:54 - Navigating ADHD Diagnosis and Advocacy
25:29 - Exploring Hormonal Interventions for ADHD in Women
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:
How executive function skills show up in everyday life
The difference between knowing what to do and being able to do it
The connection between ADHD, emotional regulation, memory and motivation
Why struggles with focus, planning or impulsivity are not personal failings
The role of compassion and scaffolding in building executive functioning skills

Timestamps:
05:46– What is Executive Functioning?
07:03 – Metacognition and Memory Explained
13:00 – Time Blindness
16:18 – ADHD and Misdiagnosis
17:00 – Reframing Laziness
17:55 – Neuroplasticity and Building New Skills
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.
Tickets to our first LIVE ADHD Women's Wellbeing Event are ON SALE!
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:
Honest, thoughtful, informative conversations
Connection with like-minded, late-diagnosed ADHD women
Information on hormones, energy levels and nervous system regulation
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!
Join the More Yourself Community - the doors are now open!
More Yourself is a compassionate space for late-diagnosed ADHD women to connect, reflect, and...