The ADHD Deep Dive

17. Managing ADHD Overstimulation (Stories + Tools That Actually Help)

In this episode, Alannah shares personal experiences and expert insights on recognising and managing overstimulation. She shares a story about how she became overstimulated to the point of tears over the school holidays due to being overstimulated, as well as how to reflect to build more self-awareness after these situations. You will learn how to identify sensory, emotional, and cognitive cues and build effective tools to regulate your nervous system to help with overstimulation in real life situations. CLICK HERE TO JOIN -> DOORS ARE OPEN FOR THE CALM THE ADHD STORM COMMUNITY [https://www.alannahaiken.com/groupmembership]. Join Alannah's ADHD coaching membership for late diagnosed women to receive ongoing support. Feel calm and proud of yourself, without the 'all or nothing' approach to life. Ditch the overwhelm and finally build awareness of your ADHD inside of this supportive space KEY TOPICS COVERED IN THIS EPISODE: * The difference between overstimulation and overwhelm and why distinguishing the two matters * Personal story of overstimulation at a crowded shoe store and the emotional fallout * Common sensory, emotional, and cognitive triggers for overstimulation * Internal and external cues that signal you're heading toward overstimulation * Practical strategies like reducing input, grounding techniques, and planning ahead for known environments * The importance of reflection and awareness to prevent future overstimulation episodes * How community and coaching support building your personalized toolkit TIMESTAMPS: 00:00 - Introduction to the episode and the concept of overstimulation 00:40 - The difference between overstimulation and overwhelm explained 02:10 - Personal story: Overstimulation at a busy shoe store in 40°C heat 04:00 - Recognizing sensory, emotional, and cognitive inputs 05:40 - Internal cues: sensation, stories, and feelings of being overwhelmed 07:00 - External cues: noisy environments, bright lights, clutter 08:30 - The "red flag" moments at counters and busy shops 10:00 - Strategies for reducing sensory input (earplugs, stepping out) 11:00 - Grounding techniques to regulate nervous system during overstimulation 12:00 - Reflection: Learning from overstimulation episodes to better prepare 13:30 - Internal stories and self-criticism during overstimulation moments 15:00 - Planning and preemptive strategies to manage known triggers 16:30 - Practical tips for environmental modifications and support systems 18:00 - The power of awareness and proactive toolkit creation 19:30 - Community support and ongoing coaching for ADHD management 21:00 - Recap: Building a personalized approach to overstimulation 22:00 - Closing thoughts and invitation to join the Calm the ADHD Storm membership RESOURCES & LINKS: JOIN NOW. Doors are OPEN for the Calm the ADHD Storm Membership [https://www.alannahaiken.com/groupmembership] - Join Alannah’s coaching community to receive ongoing support for late diagnosed women who want to feel more calm and proud of themselves, without the 'all or nothing' approach to life. Build awareness of your ADHD with a supportive space Have questions about coaching, ADHD or just want to connect? Follow Alannah on socials: Instagram: @adhd.with.alannah [https://www.instagram.com/adhd.with.alannah] Tiktok: @adhd.with.alannah [https://www.tiktok.com/@adhd.with.alannah?is_from_webapp=1&sender_device=pc]

16. Unmasking ADHD: When You’re Always Tired and No One Gets It

Let's explores a question so many women with ADHD can relate to: “Why am I always tired and how do I explain that to my partner who doesn't get it?” We're going to unpack what’s really behind the exhaustion from unmasking after diagnosis, to sensory overwhelm, hormonal cycles, overstimulation, and even nutrient deficiencies. Alannah shares her own experience navigating this fatigue, the emotional unraveling that happens after diagnosis, and practical tools to communicate with your partner compassionately (without defensiveness). You’ll walk away learning to finally listen to your body and your ADHD brain. You’ll learn: * Why unmasking after ADHD diagnosis feels so exhausting * The hidden mental load and constant noise of an ADHD brain * How hormonal cycles and overstimulation impact fatigue * Scripts to help your partner understand your energy dips * Why rest is productive and how to honor your rhythms without guilt * How to start building awareness around your natural energy cycles If you’re ready to stop fighting your energy and start working with it, book a Connection Call to explore 1:1 ADHD Coaching — spaces are limited before the end of the year. https://www.alannahaiken.com/book-a-session [https://www.alannahaiken.com/book-a-session] Past episodes to listen to that I mention: Episode 4 - Feeling Burnt Out? The Types Of Rest ADHD Women Actually Need [https://open.spotify.com/episode/2ePl1GnE0NmgWx6cCagz37?si=oI6ShDvTRy6fFFdCVG2_Fg] Episode 3 - Energy Audit: What Energises You Vs What Drains You [https://open.spotify.com/episode/343optbMIIyUdtrNkIDnws?si=PT6ZVl9PQkSL7VK9UD_obA] For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com [https://open.acast.com/networks/65a4aa436098c4001732505a/shows/6811abfbf7d552efdc1a1357/www.alannahaiken.com] Social Media: Instagram: @adhd.with.alannah [https://www.instagram.com/adhd.with.alannah] Tiktok: @adhd.with.alannah [https://www.tiktok.com/@adhd.with.alannah] This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment. ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

15. You're Not Lazy! Let's Unpack Motivation & Procrastination

You know that ADHD struggle with motivation, procrastination, and wondering “why can’t I just start?”. This is the episode for you. We’re diving into the difference between an interest-based nervous system (how ADHD brains are wired) and an importance-based nervous system (how neurotypical brains tend to work). I’ll be sharing why we rely so much on interest, novelty, and urgency and how to start working with your brain instead of fighting against it. I also talk about how bringing curiosity to your procrastination can completely change the way you see yourself, and how finding ADHD-friendly ways to create momentum (like gamifying your day or pairing things with joy) can make a huge difference. If you’ve ever felt like you’re lazy or can’t stick to things, this episode will remind you that there’s nothing wrong with you — your brain just needs a different approach. ✨ KEY TAKEAWAYS * Your ADHD brain runs on interest, novelty, and urgency not importance. * Procrastination is often a dopamine problem, not a motivation problem. * Gamifying your routines and pairing boring tasks with interest can help you stay engaged. * Practicing compassionate curiosity helps you understand why you’re avoiding something without shame. * Start noticing the emotions behind your resistance — they often hold the key. * Coaching support can help you build structure, accountability, and energy habits that actually work for your brain. * Honouring your energy and creating gentle systems leads to more sustainable consistency. Are you a late diagnosed woman with ADHD and need support? I have 2 spots left for 1:1 coaching in 2025. Book a connection call to learn more or get started https://www.alannahaiken.com/book-a-session [https://www.alannahaiken.com/book-a-session] For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com [https://open.acast.com/networks/65a4aa436098c4001732505a/shows/6811abfbf7d552efdc1a1357/www.alannahaiken.com] Social Media: Instagram: @adhd.with.alannah [https://www.instagram.com/adhd.with.alannah] Tiktok: @adhd.with.alannah [https://www.tiktok.com/@adhd.with.alannah] This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment. ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

Why You Struggle With Being Consistent (And The Mindset Shift & Strategies That Helps)

If you’ve ever wondered “Why do I smash out everything in one day, then crash and burn the next?” this episode is for you. We’re diving into the truth behind why consistency feels so impossible with ADHD and what to actually do about it. Spoiler: it’s not laziness, it’s not because you “should just try harder” it’s because of the way your ADHD brain and energy naturally work. Inside this episode, we’ll cover: ✨ Why ADHD brains thrive on novelty but struggle with repetitive routines ✨ How fluctuating energy, hormones, and nervous system regulation impact your ability to “stay consistent” ✨ The trap of perfectionism, black-and-white thinking, and unrealistic expectations ✨ How to move away from all-or-nothing habits into what I call flexible consistency ✨ Practical tips to create minimum baselines that support you on low-energy days (without the shame spiral) ✨ Why self-compassion is your biggest ally in building sustainable habits Whether you’re tired of the burnout cycle or just want to start trusting yourself again, this episode will help you create more ease and flow in your ADHD life. Book a free connection call to grab one of my last spots of ADHD Coaching in 2025 → https://www.alannahaiken.com/adhd-coaching-packages [https://www.alannahaiken.com/adhd-coaching-packages] Join the Calm the ADHD Storm Community waitlist → https://www.alannahaiken.com/groupmembership [https://www.alannahaiken.com/groupmembership] For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com [https://open.acast.com/networks/65a4aa436098c4001732505a/shows/6811abfbf7d552efdc1a1357/www.alannahaiken.com] Social Media: Instagram: @adhd.with.alannah [https://www.instagram.com/adhd.with.alannah] Tiktok: @adhd.with.alannah [https://www.tiktok.com/@adhd.with.alannah] This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment. ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

13. Reclaiming Your Energy, Boundaries & Self Worth with ADHD

👉 Doors are now open to Calm the ADHD Storm Community - join as a Founding Member at 50% off. VERY limited spaces left: https://www.alannahaiken.com/groupmembership [https://www.alannahaiken.com/groupmembership] In this episode, I share a raw and unfiltered story of my turning point with ADHD. On a rainy drive home from work, I found myself at rock bottom. That breakdown became my biggest breakthrough. I talk about the moment I finally said “yes” to myself, quit my job, and began rebuilding my life with boundaries, self-prioritisation, and compassion. What started as survival turned into empowerment and eventually led me to create a supportive community for late-diagnosed women with ADHD who are ready to reset and thrive too. ✨ Key Takeaways: * Why hitting rock bottom can spark powerful transformation if you're willing to choose yourself * The importance of setting boundaries and prioritising yourself through different seasons * Strategies for living a more authentic life with ADHD If you’ve ever felt stuck in the ADHD storm, this story is proof that it’s possible to find calm, clarity, and confidence on the other side. CALM THE ADHD STORM COMMUNITY IS A NEW PRIVATE ONLINE SPACE FOR LATE DIAGNOSED WOMEN WITH ADHD WHO WANT TO FEEL CALM AND PROUD OF THEMSELVES, WITHOUT BURNING OUT. STOP TRYING TO DO IT ALL ALONE. LEARN HOW TO RESET YOUR ENERGY, MANAGE YOUR ADHD, AND START LIVING AS THE WOMAN YOU KNOW YOU’RE MEANT TO BE, WITHOUT THE ALL OR NOTHING PRESSURE. Includes monthly coaching, private community & my new ADHD Reset Formula (plus a growing number of resources. As a Founding Member you'll help shape this space) Join today and lock in the lowest rate it will ever be at just $29 aud per month -> https://www.alannahaiken.com/groupmembership [https://www.alannahaiken.com/groupmembership] For further support: coaching, consultations, upcoming programs and free resources head to www.alannahaiken.com [https://open.acast.com/networks/65a4aa436098c4001732505a/shows/6811abfbf7d552efdc1a1357/www.alannahaiken.com] Social Media: Instagram: @adhd.with.alannah [https://www.instagram.com/adhd.with.alannah] Tiktok: @adhd.with.alannah [https://www.tiktok.com/@adhd.with.alannah] This podcast is for general educational and informational purposes only and is not a substitute for professional/personal medical, psychological, or psychiatric advice, diagnosis, or treatment. ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.