ADHD Late to Know

About ADHD Late to Know

ADHD Late to Know is a podcast for adults with late-diagnosed ADHD, Autism & AuDHD — and for the people with neurodivergent loved ones and want to understand them better. I’m Holly Santu. Diagnosed with ADHD at 30, with Autism now part of that picture too, I spent years feeling too much for the world — and like the world was too much for me too. You’re not behind. You’re just late to know.

Publisher

Holly Santu

Category

education · health & fitness · society & culture

Language

en

Explicit

No

First episode

1 Nov 2025

Latest episode

8 May 2026

Latest episodes

18 episodes in the feed.

1. 

   8 May 2026

   18 The Future of Leadership is Neuroinclusive (with Nicola Knobel)

   Episode 18: Unmasking Leadership with Nicola Knobel What if the problem was never neurodivergent people — but the workplaces and leadership models we’ve been trying to force ourselves into? In this episode of ADHD Late to Know, I’m joined by author, TEDx speaker, and people-first leader Nicola Knobel for a powerful conversation about neurodivergent leadership, psychological safety, masking, and the future of inclusive workplaces. As two AuDHD women in leadership, we explore the reality of navigating professional spaces that often reward neurotypical communication styles — and what needs to change for neurodivergent people to genuinely belong and thrive. We discuss: • ADHD, autism & masking in leadership • Why traditional leadership models often fail neurodivergent people • Psychological safety and authentic leadership • The hidden toll of burnout, productivity pressure & late diagnosis • Why inclusion must go beyond awareness posters and gestures • Strength-based leadership and neuroinclusive workplaces • The future of work through a more human, people-centred lens This is an honest, validating and thought-provoking conversation for anyone navigating adult ADHD, autism, leadership, or professional belonging. If you’ve ever felt like you had to mask who you are to succeed at work — this episode will make you feel seen. Resources: Connect & follow Nicola Knobel: LinkedIn: https://www.linkedin.com/in/nicolaknobel/ (https://www.linkedin.com/in/nicolaknobel/) Website: https://nicolaknobel.com/ (https://nicolaknobel.com/) Unmasking Leadership by Nicola Knobel: https://www.amazon.co.uk/Unmasking-Leadership-Neurodivergent-Psychological-Workplaces/dp/0473767562 (https://www.amazon.co.uk/Unmasking-Leadership-Neurodivergent-Psychological-Workplaces/dp/0473767562)

2. 

   12 Apr 2026

   17 Neurodivergent in Academia: Finding Balance & Building Belonging

   What does it look like to navigate academia as a neurodivergent woman — and a mother — in a system that wasn’t designed for you? In this episode of ADHD Late to Know, we explore the lived experience of ADHD, autism, and dyslexia in academic environments, through the lens of identity, motherhood, and professional belonging. This is a real, reflective and insightful conversation about the challenges — and reasonable adjustments — of being neurodivergent in high-performance, structured systems. We explore: • The experience of ADHD, autism and dyslexia in academia • The added layer of motherhood and invisible load • Burnout, energy management, and sustainability • Finding balance in a system that doesn’t naturally support neurodivergence • The importance of psychological safety and belonging in academic spaces This episode speaks to a wider conversation around adult ADHD, autism, neurodivergent women, and professional belonging — and what needs to change to create more inclusive environments. If you’re a neurodivergent woman, working in academia, or navigating ADHD or autism as an adult, this episode will help you feel seen — and remind you that the system isn’t always built for your brain, but that doesn’t mean you don’t belong in it. Dr Alix Dietzel: LinkedIn: https://www.linkedin.com/in/dr-alix-dietzel-63029625/ Instagram: @dr_alixdietzel (https://www.instagram.com/dr_alixdietzel/)

3. 

   3 Apr 2026

   16 Adult ADHD & Autism: Breaking the Cycle of Ruminating Thoughts

   ADHD, Autism & Ruminating Thoughts – Why Your Brain Won’t Switch Off Why do ruminating thoughts feel so intense with ADHD and autism — and why can they be so hard to switch off? In this episode of ADHD Late to Know, we explore the lived experience of rumination in adult ADHD and AuDHD — from overthinking and mental loops to emotional processing and nervous system overwhelm. This is a real, reflective conversation that blends personal experience with deeper insight — ideal for anyone looking to better understand life with ADHD and autism, especially as an adult navigating work, identity, and belonging. We explore: • Why rumination shows up in ADHD and autism • The link between neurological differences and rumination loops • How rumination impacts daily life, work, and relationships • Practical ways to gently interrupt thought spirals If you’re navigating adult ADHD, AuDHD, or feeling stuck in your thoughts, this episode will help you feel seen — and offer a new way to understand what’s happening. ADHD Late to Know is a podcast exploring adult ADHD, autism, and neurodivergence — through lived experience, research, and real conversations that create “that makes sense” moments. Resources: How Does ADHD Cause Intrusive Thoughts? (https://add.org/adhd-intrusive-thoughts/#:~:text=Intrusive%20thoughts%20in%20ADHD%20might,to%20blame%20for%20having%20them.) Why Can’t I Let It Go? Rumination and the ADHD Brain (https://focusmag.uk/why-cant-i-let-it-go-rumination-and-the-adhd-brain/#:~:text=The%20default%20mode%20network%20(DMN,is%20more%20) The ADHD Brain Revealed: The Surprising Truth of the Default Mode Network (https://www.addept.org/living-with-adult-add-adhd/default-mode-network-adhd#:~:text=It) Neural Basis of Why We Fail to Control Unwanted Thoughts (https://www.psychologytoday.com/us/blog/ritual-and-the-brain/201802/neural-basis-why-we-fail-control-unwanted-thoughts#:~:text=New%20research%20explains%20the%20brain) Rejection Sensitivity Explained (https://rainbow-mandala.com/about-adhd#:~:text=Rejection%20Sensitivity%20&%20the%20Brain%20(part%203),2.%20Prefrontal%20Cortex%20(PFC):%20Impaired%20Top%2DDown%20Regulation) 10 Tips to Manage Ruminating Thoughts That Come With ADHD (https://attncenter.nyc/10-tips-to-manage-ruminating-thoughts-that-come-with-adhd/#:~:text=ADHD%20brains%20aren) ADHD: The "Ferrari Engine with Bicycle Brakes" (https://drhallowell.com/2019/11/25/your-racing-adhd-brain/#:~:text=%E2%80%9CYour%20brain%20is%20very%20powerful,hence%20is%20impulsive%20and%20hyperactive.) ADHD Explained: The Brain’s Braking System (https://www.ruthbomar.com/adhd-explained/)

4. 

   20 Mar 2026

   15 Neurodivergent Relationships: Building a Life & Business That Works

   What does it look like to build a life, relationship, and business as a neurodivergent couple? In this episode of ADHD Late to Know, I sit down with a neurodivergent married couple to explore the realities of navigating ADHD, autism, family life, and business — together. This is a fun, honest and meaningful conversation about: • Supporting each other with different neurotypes • Navigating marriage, communication & energy needs • Building businesses that actually work for neurodivergent brains • The gaps in support for neurodivergent & disabled people • How they’re helping change what’s available This episode is full of lived experience, insight, and real-life examples of what support can actually look like. If you’re neurodivergent, in a relationship, building something, or figuring it all out — this one will resonate. Show Notes: Purpl Discounts: https://www.purpldiscounts.com/ (https://www.purpldiscounts.com/) https://www.instagram.com/purpldiscounts/ (https://www.instagram.com/purpldiscounts/) Brilliantly Different Coaching: https://www.instagram.com/brilliantlydifferentcoaching/ (https://urldefense.com/v3/__https:/www.instagram.com/brilliantlydifferentcoaching/__;!!NlLrMPuo!rLtoLnksUvZspfB-nbDgKziAUUmcgbEFMtWxiItub7EsfYpDXxtf8URtU8OOJj_JGyMannfUesW24c_uIzwR$) https://neuroworkpartners.com/brilliantly-different/ (https://urldefense.com/v3/__https:/neuroworkpartners.com/brilliantly-different/__;!!NlLrMPuo!rLtoLnksUvZspfB-nbDgKziAUUmcgbEFMtWxiItub7EsfYpDXxtf8URtU8OOJj_JGyMannfUesW24aml5A-N$)

5. 

   15 Mar 2026

   14 Why Consistency Doesn’t Work for ADHD (Persistence Does)

   If you’ve ever felt like you’re failing because you can’t stay consistent, this episode will change how you understand your brain. In this episode of ADHD Late to Know, I explore why traditional productivity advice often fails ADHD and AuDHD adults — and why persistence, not consistency, is the real path to progress. We dive into the neuroscience behind commitment, executive function, and attention - including why shame spirals, rejection sensitivity, and autistic inertia can make starting or returning to tasks feel impossible. You’ll also learn practical strategies for working with your neurodivergent brain rather than against it, including: • The Minimum Version Rule for hard days • How curiosity enables persistence with ADHD • Why persistence reduces shame and burnout • How to return to tasks after setbacks without all-or-nothing thinking If you’re late diagnosed with ADHD or AuDHD, this episode will help you reframe productivity, self-compassion, and what real progress looks like. Show Notes & Research Resources: Core ADHD & AuDHD Theories • Dr. William Dodson — The Interest-Based Nervous System https://www.additudemag.com/secrets-of-the-adhd-brain/ (https://urldefense.com/v3/__https:/www.additudemag.com/secrets-of-the-adhd-brain/__;!!NlLrMPuo!tOSkW3CnBZt1T3xu49f8YgsW7BZUhbXhKVKF-P_ROESKEjLvOWh7dy8HcUEvMEMPdjFzuUssfv5HPsCLogiM$) • Dr. Russell Barkley — Executive Function & Consistent Inconsistency https://www.russellbarkley.org/factsheets.html (https://urldefense.com/v3/__https:/www.russellbarkley.org/factsheets.html__;!!NlLrMPuo!tOSkW3CnBZt1T3xu49f8YgsW7BZUhbXhKVKF-P_ROESKEjLvOWh7dy8HcUEvMEMPdjFzuUssfv5HPk4DOBfk$) • Dinah Murray — Monotropism Theory of Autism https://monotropism.org (https://urldefense.com/v3/__https:/monotropism.org__;!!NlLrMPuo!tOSkW3CnBZt1T3xu49f8YgsW7BZUhbXhKVKF-P_ROESKEjLvOWh7dy8HcUEvMEMPdjFzuUssfv5HPiFpaxpE$) Emotional & Mindset Research • Dr. Barbara Fredrickson — Broaden-and-Build Theory https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122271/ (https://urldefense.com/v3/__https:/www.ncbi.nlm.nih.gov/pmc/articles/PMC3122271/__;!!NlLrMPuo!tOSkW3CnBZt1T3xu49f8YgsW7BZUhbXhKVKF-P_ROESKEjLvOWh7dy8HcUEvMEMPdjFzuUssfv5HPmiTNP-I$) • Rejection Sensitive Dysphoria & Emotional Dysregulation https://www.additudemag.com/rejection-sensitive-dysphoria-and-adhd/ (https://urldefense.com/v3/__https:/www.additudemag.com/rejection-sensitive-dysphoria-and-adhd/__;!!NlLrMPuo!tOSkW3CnBZt1T3xu49f8YgsW7BZUhbXhKVKF-P_ROESKEjLvOWh7dy8HcUEvMEMPdjFzuUssfv5HPsd-Jv6-$) • Self-Compassion & Executive Function https://www.psychologytoday.com/us/blog/the-mindful-self-express/201603/self-compassion-and-adhd (https://urldefense.com/v3/__https:/www.psychologytoday.com/us/blog/the-mindful-self-express/201603/self-compassion-and-adhd__;!!NlLrMPuo!tOSkW3CnBZt1T3xu49f8YgsW7BZUhbXhKVKF-P_ROESKEjLvOWh7dy8HcUEvMEMPdjFzuUssfv5HPqhQXl8M$) Cognitive Barriers • Autistic Inertia Research https://www.frontiersin.org/articles/10.3389/fpsyg.2021.631876 (https://urldefense.com/v3/__https:/www.frontiersin.org/articles/10.3389/fpsyg.2021.631876__;!!NlLrMPuo!tOSkW3CnBZt1T3xu49f8YgsW7BZUhbXhKVKF-P_ROESKEjLvOWh7dy8HcUEvMEMPdjFzuUssfv5HPkug7pAP$)

6. 

   22 Feb 2026

   13 Travel with ADHD & Autism - The Emotional Tightrope of Being Out of Routine

   Travel can feel exciting… and completely destabilising when you have ADHD, autism, or AuDHD. In this episode of ADHD Late to Know, I share my real-time experience travelling for work (Texas) and for joy (South Korea & Japan) — navigating time zones, cancelled flights, sensory overload, hunger crashes, rage responses, demand avoidance, and nervous system regulation. We explore: Why travel disrupts ADHD and autistic regulation Sensory stagnation and feeling “trapped” Low blood sugar & emotional reactivity Rejection sensitivity and travel rage The nuance of ADHD impulsivity vs autistic rigidity Protecting energy while still showing up How to enjoy iconic experiences (like Shibuya Crossing) without overwhelming your nervous system I also share practical strategies that helped: Snack planning & predictable meal anchors Buying yourself 30–60 seconds to reduce reactive anger “What’s your number?” emotional check-ins Intentional social boundaries Observing instead of immersing Choosing experiences aligned with your actual joy If you struggle with travel anxiety, ADHD overwhelm, autistic burnout, or routine disruption — this episode will help you feel less alone and more equipped. Because growth isn’t avoiding hard things. It’s learning how to meet them differently

7. 

   28 Jan 2026

   12 ADHD & Autism Tax: The Hidden Cost on Health, Energy & Money

   Being neurodivergent comes with hidden costs — not just emotionally, but to our energy, health, finances, and long-term wellbeing. In this episode of ADHD Late to Know, I explore the tax of ADHD and Autism from an AuDHD adult perspective: how chronic stress, masking, nervous system overload, and lack of support quietly add up — and what we can do to protect ourselves. We talk about: Research linking ADHD and autism to poorer health outcomes and reduced life expectancy Why burnout and exhaustion aren’t personal failures — they’re systemic The financial tax of neurodivergence: impulse spending, forgotten subscriptions, convenience costs Protecting energy through pacing, boundaries, and safer socialising Intentional thinking about your future self — wanting to feel nourished, rested, and steadily working toward what matters Practical systems that lower the tax without shame or perfectionism This episode is about awareness, self-advocacy, and building a life that costs you less to live — and gives you more back. For adults with ADHD, autism, AuDHD — and those who want to understand and support them better. Show Notes (Key Resources) Cambridge University (2025), British Journal of Psychiatry — ADHD & long-term health outcomes National Autistic Society (UK) — Autism, wellbeing & life expectancy Tools discussed: energy budgeting, safe social plans, future-self thinking, payday money pots, subscription audits

8. 

   15 Jan 2026

   11 ADHD Coaching... So Life Isn't Always on Hard Mode

   In this episode of ADHD Late to Know, Holly is joined by Ria from Ri-Align Coaching, an ADHD-specialist coach supporting ambitious, high-achieving adults who feel overwhelmed, burnt out, or stuck despite their capability. Ria shares her powerful late-diagnosis journey — from years of feeling like life was on “hard mode” to finding clarity through ADHD understanding and building a career aligned with her strengths. Together, Holly and Ria explore what late-identified ADHD and AuDHD can really look like in adulthood, including burnout, emotional dysregulation, masking, people-pleasing, rejection sensitive dysphoria (RSD), and self-doubt. This conversation gently reframes ADHD away from constant self-fixing and towards self-trust, nervous system awareness, and working with your brain instead of against it. Ria also explains how ADHD-informed coaching helps clients rediscover their strengths, rebuild confidence, and move forward in a more sustainable way — especially when traditional routes haven’t worked. The episode also covers: Why so many ADHD adults feel “capable but exhausted” The impact of lifelong micro-criticisms and masking How strengths can become saboteurs without boundaries The role of coaching in late diagnosis and identity rebuilding ADHD support at work, reasonable adjustments, and Access to Work Why chemistry and safety matter so much in coaching relationships The “penny-drop” moments that change everything for Ria’s clients If you’re late to understanding your ADHD, questioning your neurodivergence, or learning how to build a life you feel proud of, this episode will help you feel seen, validated, and less alone. 🔗 Find Ria: Website: ri-align.co.uk (https://urldefense.com/v3/__http:/ri-align.co.uk__;!!NlLrMPuo!p72EhRSe9szEuNXdJ6Jl46pERO4j-byqY895Jw39C82Smp6mtUbDZLKMvCqY8qM_Y0bqggEiSU1pMUhAnEp3YPta5A$) Instagram: @rialigncoaching

9. 

   11 Jan 2026

   10 Priorities Over Pressure: A Neurodivergent Reset for 2026

   This episode is a neurodivergent reset for 2026. I reflect on what I’m letting go of from 2025 — pressure, masking, people-pleasing — and what I’m choosing instead: priorities, nervous system safety, and living more unmasked with ADHD and autism. I share how understanding my brain has changed how I set intentions, manage energy, and move through hard moments with more compassion and clarity. If you’re navigating a late ADHD or autism diagnosis — or supporting someone who is — this episode offers reflection, practical reframes, and a grounded way to move into the new year without abandoning yourself.

10. 

    4 Jan 2026

    09 New Year, Same Me: ADHD, Autism & Sharing the Invisible Piece

    What happens when you finally get an ADHD or autism diagnosis — and then have to explain it to the people who’ve known you your whole life? In this special New Year episode of Late to Know, I’m joined by my first-ever guests — Amy, diagnosed with ADHD, and Rhi, diagnosed with autism — as we reflect on late diagnosis, misdiagnosis, and the emotional work of helping others understand the parts of us they couldn’t see. Together, we talk openly about: Being treated for anxiety and depression when ADHD or autism was the missing piece The relief and fear that comes with late diagnosis Masking, shame, and feeling like a fraud when you finally tell people the truth How it can be invalidating when loved ones sometimes respond with “but everyone feels like that” Letting go of self-blame and unrealistic expectations as we head into a new year Learning to set boundaries without believing you’re a “bad friend” Navigating relationships, work, and feedback when your brain struggles to feel “finished” This episode is for adults navigating the early stages of ADHD or autism diagnosis — and for partners, friends, and family who want to understand their neurodivergent loved ones better. New year. Same me. Just with more clarity, compassion, and language for what’s always been there.

11. 

    23 Dec 2025

    08 Neurodivergent at Christmas: ADHD, Autism & Festive Overwhelm

    Christmas can be joyful — and overwhelming. In this episode of Late to Know, we explore what the festive season can feel like for adults with ADHD and autism (AuDHD), and why Christmas often amplifies overwhelm, sensory stress, emotional exhaustion, and people-pleasing. This episode also marks a gentle shift for the podcast — now focused on adults with ADHD, after hearing from men and women alike who recognise themselves in these experiences. Whether you’re neurodivergent or you love someone who is, this episode offers insight into: Why Christmas is especially challenging for ADHD & autistic nervous systems The most common festive stressors reported by neurodivergent adults How sensory overload, decision fatigue, & emotional pressure show up Personal reflections and reminders to help move through the season with more compassion Research-backed guidance to reduce overwhelm and protect energy Practical ways neurotypical partners, family, and friends can better understand and support their loved ones This episode isn’t about doing Christmas “right” — it’s about understanding different nervous systems and creating a season that works better for everyone. 🎧 If the holidays feel like too much, you’re not alone — and understanding can change everything. SHOW NOTES & RESOURCES ADHD, Autism & the Festive Season ADDitude Magazine – ADHD, holidays, emotional regulation & burnout https://www.additudemag.com (https://urldefense.com/v3/__https:/www.additudemag.com__;!!NlLrMPuo!tApX0d4vk0FD1XJz9rLREJWc6Pwux2us4oE1sDJrnlLLIFivIui4__2DqHNSGlBsZlSN7ABRaO-iTv1tl7Y5zhOJZQ$) National Autistic Society (UK) – Sensory overload, routines & seasonal change https://www.autism.org.uk (https://urldefense.com/v3/__https:/www.autism.org.uk__;!!NlLrMPuo!tApX0d4vk0FD1XJz9rLREJWc6Pwux2us4oE1sDJrnlLLIFivIui4__2DqHNSGlBsZlSN7ABRaO-iTv1tl7bWrhcdzw$) Autistica – Autism, stress, nervous system regulation & adult wellbeing https://www.autistica.org.uk (https://urldefense.com/v3/__https:/www.autistica.org.uk__;!!NlLrMPuo!tApX0d4vk0FD1XJz9rLREJWc6Pwux2us4oE1sDJrnlLLIFivIui4__2DqHNSGlBsZlSN7ABRaO-iTv1tl7Y6Sx0qIw$) Executive Function, Decision Fatigue & Overwhelm Dr Russell A. Barkley, PhD – ADHD and self-regulation research https://www.russellbarkley.org (https://urldefense.com/v3/__https:/www.russellbarkley.org__;!!NlLrMPuo!tApX0d4vk0FD1XJz9rLREJWc6Pwux2us4oE1sDJrnlLLIFivIui4__2DqHNSGlBsZlSN7ABRaO-iTv1tl7apcLLEoQ$) 🌻 Advocacy & Invisible Disabilities Hidden Disabilities Sunflower – Support for invisible disabilities https://hiddendisabilitiesstore.com (https://urldefense.com/v3/__https:/hiddendisabilitiesstore.com__;!!NlLrMPuo!tApX0d4vk0FD1XJz9rLREJWc6Pwux2us4oE1sDJrnlLLIFivIui4__2DqHNSGlBsZlSN7ABRaO-iTv1tl7ajRFo83g$)

12. 

    14 Dec 2025

    07 More Than ADHD: Understanding Comorbid Conditions

    ADHD doesn’t always act alone. In this episode of Late to Know, we explore ADHD comorbidity in adults, focusing on how ADHD commonly overlaps with autism (AuDHD) and OCD traits — and why recognising this can bring clarity, not confusion. After receiving an ADHD diagnosis, I was recommended for an autism screening — something that initially didn’t make sense based on my understanding of Autism. This episode shares how unlearning those assumptions helped complete the picture of my inner experience, emotional regulation, masking, sensory overload, and burnout. We discuss: How ADHD and autism can coexist — external vs internal hyperactivity Why AuDHD can feel like constant contradiction and exhaustion ADHD + OCD traits and rumination, perfectionism, and emotional loops The power of naming emotions to regulate the nervous system Practical ways to work with comorbid conditions How to explain your needs to others & advocate for invisible disabilities This episode is for adults who feel ADHD never fully explained their experience — and for anyone learning to meet themselves with more compassion and clarity. 🎧 You’re not broken. You’re learning with better information. Resources: ADHD, Autism & Comorbidity Autistica — ADHD & Autism overlap (UK-based research) https://www.autistica.org.uk (https://urldefense.com/v3/__https:/www.autistica.org.uk__;!!NlLrMPuo!ogEr8ViL_vZH1SAc_vqWlaJvkPiGm8YOGwxqafkDGAgWqZOXMM3s9fSw7vshsajLGgC5r-WXeA1EYM1FdRcAJI0pjw$) CHADD — Adult ADHD & Comorbidities https://chadd.org (https://urldefense.com/v3/__https:/chadd.org__;!!NlLrMPuo!ogEr8ViL_vZH1SAc_vqWlaJvkPiGm8YOGwxqafkDGAgWqZOXMM3s9fSw7vshsajLGgC5r-WXeA1EYM1FdRdqcWHZXA$) ADDitude Magazine — AuDHD lived experience & research https://www.additudemag.com (https://urldefense.com/v3/__https:/www.additudemag.com__;!!NlLrMPuo!ogEr8ViL_vZH1SAc_vqWlaJvkPiGm8YOGwxqafkDGAgWqZOXMM3s9fSw7vshsajLGgC5r-WXeA1EYM1FdRfIqV_fqw$) OCD & ADHD International OCD Foundation — ADHD & OCD overlap https://iocdf.org (https://urldefense.com/v3/__https:/iocdf.org__;!!NlLrMPuo!ogEr8ViL_vZH1SAc_vqWlaJvkPiGm8YOGwxqafkDGAgWqZOXMM3s9fSw7vshsajLGgC5r-WXeA1EYM1FdRdb43Nywg$) Support & Advocacy National Autistic Society (UK) https://www.autism.org.uk (https://urldefense.com/v3/__https:/www.autism.org.uk__;!!NlLrMPuo!ogEr8ViL_vZH1SAc_vqWlaJvkPiGm8YOGwxqafkDGAgWqZOXMM3s9fSw7vshsajLGgC5r-WXeA1EYM1FdRc2H1tMxQ$) Hidden Disabilities Sunflower — invisible disability support (https://hdsunflower.com/uk/insights/post/for-people-with-non-visible-disabilities?_gl=1*sxelyl*_up*MQ..*_ga*MTg1NTgwNzgxMC4xNzY1NzQ0NzA4*_ga_9NBHMF5E90*czE3NjU3NDQ3MDUkbzEkZzAkdDE3NjU3NDQ3MDUkajYwJGwwJGgw*_gs*MQ..*_ga_F6MZVX7H40*czE3NjU3NDQ3MDUkbzEkZzAkdDE3NjU3NDQ3MDUkajYwJGwwJGgw&gclid=CjwKCAiA3fnJBhAgEiwAyqmY5XUdXR4I7l0EEJukylGIQda6Pg1L8Z62SQbISiyUm9N4gQNowK495xoCjw4QAvD_BwE&gbraid=0AAAAACSJn3-BkIXL0xIrPu7Br7VK9LytC)

13. 

    7 Dec 2025

    06 Why NOT Me? ADHD & Imposter Syndrome

    If you’re an adult with ADHD who constantly overthinks, second-guesses yourself, and talks yourself out of opportunities, this episode is your permission slip to stop letting your mind hold you back. We dive deep into how ADHD fuels imposter syndrome, self-doubt, perfectionism, fear of failure, and decision paralysis — and how to break those patterns using simple, ADHD-friendly tools. You’ll learn how to shift from “Why me?” to the powerful reframe of “Why NOT me?”, how to move through overthinking when your brain won’t make a decision, and how to take real action even when doubt, fear, and discomfort try to stop you. This episode is packed with practical strategies for adults with ADHD, including: • How to stop overthinking opportunities • How to recognise ADHD-driven negative thought loops • How to build confidence through small, courageous actions • How to embrace discomfort as a step toward growth • How to avoid holding yourself back in your career, creativity, or personal life If your mind feels like your biggest obstacle, this episode will help you understand it — and work with it — so you can finally go after the things you want. Five‑Minute Rule This rule — commit to working on something for just 5 minutes — is often recommended to overcome procrastination and avoid “Good Enough” / “80% Rule” Thinking ADHD-adapted task-initiation & anti-procrastination strategies recommend “set a minimum viable standard” instead of perfection. Breaking Tasks Into Micro-Steps / “Micro-Start” / Chunking The broader strategy of dividing big tasks into small, manageable steps is a core recommendation in ADHD productivity advice. Useful Starting Points (with Links) The Five-Minute Rule and how it helps overcome procrastination / initiation problems: https://cogbtherapy.com/cbt-blog/end-procrastination-5-minute-rule (https://urldefense.com/v3/__https:/cogbtherapy.com/cbt-blog/end-procrastination-5-minute-rule__;!!NlLrMPuo!sg35Je8xzgb0QzDSrFsc62h9S2AZm0Bf5KgSqFJDfmHWsYQyjk4y7xXNLjuyd2lcR76fwO89EG86S0or78M07lr1ZA$) How the Five-Minute Rule works especially well for ADHD-style procrastination & decision paralysis: https://ottoapp.me/blog/5-minute-rule-philosphy-otto-notifications-habits (https://urldefense.com/v3/__https:/ottoapp.me/blog/5-minute-rule-philosphy-otto-notifications-habits__;!!NlLrMPuo!sg35Je8xzgb0QzDSrFsc62h9S2AZm0Bf5KgSqFJDfmHWsYQyjk4y7xXNLjuyd2lcR76fwO89EG86S0or78O5Np8dwA$) General ADHD-friendly strategies including breaking tasks into smaller steps and using timers/“good enough” thinking: https://joewilner.com/how-to-stop-procrastinating-adhd-friendly-strategies-to-get-things-done/ (https://urldefense.com/v3/__https:/joewilner.com/how-to-stop-procrastinating-adhd-friendly-strategies-to-get-things-done/__;!!NlLrMPuo!sg35Je8xzgb0QzDSrFsc62h9S2AZm0Bf5KgSqFJDfmHWsYQyjk4y7xXNLjuyd2lcR76fwO89EG86S0or78MkPNCXwg$) Explanation of why small starts (5 minutes) often overcome motivational blocks and build momentum: https://lifeat.io/blog/the-five-minute-rule-for-focusing (https://urldefense.com/v3/__https:/lifeat.io/blog/the-five-minute-rule-for-focusing__;!!NlLrMPuo!sg35Je8xzgb0QzDSrFsc62h9S2AZm0Bf5KgSqFJDfmHWsYQyjk4y7xXNLjuyd2lcR76fwO89EG86S0or78P8Plzp0g$)

14. 

    30 Nov 2025

    05 ADHD & Decisions: Overcoming Overwhelm and Building Self-Trust

    If you have ADHD and find yourself second-guessing every decision, spiralling after feedback, or relying on everyone else’s opinion before trusting your own… this episode is for you. This week, we explore why ADHD brains struggle with self-trust, conviction, emotional regulation and follow-through — especially for women diagnosed later in life. We dive into: Why conflicting feedback can trigger overwhelm (and RSD) Decision paralysis vs. people-pleasing — and how ADHD blurs the line Which inner voice to trust when doubt creeps in Letting go when others disagree with your choices Separating self-worth from mistakes Building conviction rooted in your core values Recovering from shame spirals Grounding tools to pause instead of panic You’ll also hear a real moment from my week — how one piece of advice and one piece of criticism collided, sent me into an overwhelm loop, and what it taught me about ADHD, identity, and the power of slowing down. ADHD doesn’t make you indecisive — it makes you emotionally wired in a different way. And you can build the confidence and consistency you’ve been craving. If you’re navigating ADHD, late diagnosis, emotional sensitivity or self-doubt, this episode is your gentle companion in the work ahead. Show Notes & Resources: • Understanding Rejection Sensitivity & ADHD: https://www.additudemag.com/rejection-sensitive-dysphoria-adhd (https://urldefense.com/v3/__https:/www.additudemag.com/rejection-sensitive-dysphoria-adhd__;!!NlLrMPuo!pcOpL0cXrs6n_t-AGb-vUHR4UMlarAilN1GV1u9IOximINvH7PQMemA6d5Qmt7rleG3lY7ac9BA8uXr8mnTL4C-JZw$) • Decision-Making Differences in ADHD Adults (CHADD): https://chadd.org (https://urldefense.com/v3/__https:/chadd.org__;!!NlLrMPuo!pcOpL0cXrs6n_t-AGb-vUHR4UMlarAilN1GV1u9IOximINvH7PQMemA6d5Qmt7rleG3lY7ac9BA8uXr8mnT3qZSR5w$) • ADHD Emotional Regulation Research (Barkley): https://www.russellbarkley.org (https://urldefense.com/v3/__https:/www.russellbarkley.org__;!!NlLrMPuo!pcOpL0cXrs6n_t-AGb-vUHR4UMlarAilN1GV1u9IOximINvH7PQMemA6d5Qmt7rleG3lY7ac9BA8uXr8mnTEBj8BQA$)

15. 

    22 Nov 2025

    04 Better Weekends with ADHD

    Weekends can be the hardest time for ADHD brains - no structure, no routine, endless decisions, and pressure to 'rest' or 'catch up'. In this episode, we explore how to set your days up intentionally, so you're working with your natural rhythm, not fighting against it. You'll learn practical tools to anchor your weekend - from using flexible time blocks, and energy-based planning, to choosing simple anchors that give your days shape without overwhelming your brain. This episode is all about building soft structure, reducing shame, and creating weekends that feel calmer, kinder, and more enjoyable for adults with ADHD. If you've ever felt lost, stagnant, or overwhelmed on weekends, this episode is for you.

16. 

    14 Nov 2025

    03 Values That Stick: Neurodivergence & Goal Setting

    Now that we've explored self-understanding, this episode take the next step: turning insight into action. We look at how core values, like family, ambition and authenticity - can guide your goals, routines and everyday decisions, especially when you have an ADHD brain that resists structure but thrives with purpose. We explore ADHD-friendly goal setting, and how to build routines that stick, as well as how to use your natural strengths to create a life that feels aligned with who you truly are - not who you've been trying to be. Resources: How ADHD Impacts Long-Term Goal Setting (and Strategies to Stay on Track): https://www.relationalpsych.group/articles/how-adhd-impacts-long-term-goal-setting-and-strategies-to-stay-on-track 6 Secrete to Goal Setting with ADHD: https://www.additudemag.com/achieving-personal-goals-adhd/?srsltid=AfmBOooMcitUS0Wrb3LBQE1LlGmZhIGP-R37KdrNTPMYf42-5S1qyC-6 How to Build Routines with ADHD (And Actually Stick to To It): https://www.getinflow.io/post/adhd-routines

17. 

    6 Nov 2025

    02 Core Beliefs: Is it Me or My ADHD?

    In this episode, we explore how core beliefs form, how ADHD can twist them, and how personality frameworks like the Enneagram and Myers-Briggs can help you discover your strengths.

18. 

    1 Nov 2025

    01 ADHD in Women: Why Are We Late to Know?

    For years, I felt too much for the world — and like it was too much for me. In this first episode, I share my ADHD diagnosis journey at 30, explore how symptoms often look different in women, and unpack why so many of us are late to know. Join me as I unmask, learn, and lean into self-understanding — one step at a time. Stats and Insights Mentioned Boys are diagnosed with ADHD 2–3x more often than girls (CDC/NICE data). The average age of diagnosis for women is around 23.5 years — many are not recognised until their 30s or 40s. ADHD in women often appears as inattention, emotional sensitivity, perfectionism, and people-pleasing — not just hyperactivity. Links & Resources: WHO Adult ADHD Self-Report Scale (ASRS) Assessment: https://thinkadhd.co.uk/ (https://thinkadhd.co.uk/) Right to Choose: "under the NHS you now have a legal right to choose your mental healthcare provider and your choice of mental healthcare team. This important right means that, for instance, should you decide the waiting time for your ADHD assessment is too long, then you can choose alternative providers": https://adhduk.co.uk/right-to-choose/ (https://adhduk.co.uk/right-to-choose/) “Why ADHD in Women Is Routinely Dismissed, Misdiagnosed, and Treated Inadequately” – by Dr. Patricia Quinn ADDitude Magazine: Trusted resources on adult and women’s ADHD — https://www.additudemag.com (https://urldefense.com/v3/__https:/www.additudemag.com__;!!NlLrMPuo!pD8loJ0tZ2wfQ9_IC7mmrH8PwDzdWBQkqVPAIB-LSorYu0s7xreTBG1uwHx_rO3mgktZVUzT1_b8il9U0Iit-2BMnw$) Connect with Me I’d love to hear your story — whether you’re exploring a diagnosis, newly diagnosed, or simply starting to recognise your patterns. If I can share what I’ve learned and help you explore your options, that’s what this space is for. 📸 Instagram: @adhdlatetoknow (https://urldefense.com/v3/__https:/www.instagram.com/adhdlatetoknow__;!!NlLrMPuo!pD8loJ0tZ2wfQ9_IC7mmrH8PwDzdWBQkqVPAIB-LSorYu0s7xreTBG1uwHx_rO3mgktZVUzT1_b8il9U0IjYCTn40A$) 📧 Email: holly@adhdlatetoknow.com (mailto:holly@adhdlatetoknow.com) If this episode resonated with you, please follow, rate, or share it — every listen helps this reach the women who need it most.

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