Ep 13: ADHD Mindfulness Exercises That Actually Work

ADHD Decision Paralysis: Make Choices, Trust Yourself AgainADHD decision paralysis can make the smallest choices, like what to wear or what to eat, feel impossible, and if you have ever stood in front of your wardrobe for 20 minutes without moving, you are not alone. I coach ADHD women through decision paralysis, and it still happens to me, but now it takes minutes rather than hours.In this week’s episode, I share why the small stuff floors the ADHD brain (hello, executive function and dopamine), why the tips you have tried haven’t stuck, and my five-part Body, Then Brain method for making choices and trusting yourself again.Tune in to learn:Why ADHD brains can freeze over dinner but find quitting a job easierHow executive function and dopamine shape everyday decision-makingWhy pros and cons lists and the Eisenhower Matrix can leave you more overwhelmedThe Body, Then Brain method, from tuning in to your body to the one-song ruleHow defaults and templates save your brain space on the days you can’t face choosingCheck out the blog post that accompanies this episodeMy links: Website Instagram YouTube Join my email list for updatesOther links mentioned in this episode:Insight Timer (beginner body-awareness tracks)Meant for MoreIf you’re an ADHD woman, including late-diagnosed or highly sensitive, who wants to build a life that works with your brain, I’d love to help you...✨ Join the Awaken Your More free 5-day challenge for a gentle first step towards a life that feels like yours.🌿 Explore Meant for More 1:1 coaching if you want personal support rebuilding trust in your own decisions.

ADHD masking in women is exhausting, and for many of us it's a survival strategy we didn't even know we were using. If you come home from a day of being "fine" completely wiped out, this episode is for you.In this week's episode, I share my own story of masking, burnout and not fitting in, plus what ADHD masking in women really looks like, why it so often goes unnoticed, and the hidden cost of years spent hiding how your brain works. We also talk about why ADHD burnout is never a willpower problem, and how to start unmasking gently, with the body and nervous system at the centre of it.Tune in to learn:- The everyday signs of ADHD masking in women that so many of us miss- Why so many high-achieving women never realise they're doing it- The hidden cost that goes far beyond tiredness- Why ADHD burnout is never a willpower problem- Where unmasking really begins (hint: it's not in your headCheck out the blog post that accompanies this episode: https://awakenwithrachel.com/adhd-masking-in-women-hidden-cost-how-to-stop/My links:Website](https://awakenwithrachel.com/)Instagram](https://www.instagram.com/awakenwithrachel_)YouTube](https://www.youtube.com/@awakenwithrachel)Join my email list for updates](https://awakenwithrachel.com/challenge/)Other links mentioned in this episode:-Meant for More (https://awakenwithrachel.com/11-coaching/)If you're an ADHD woman, including late-diagnosed or highly sensitive, who wants to build a life that works with your brain, I'd love to help you...✨ [Join the Awaken Your More free 5-day challenge](https://awakenwithrachel.com/challenge/) for a gentle first step towards unmasking and getting your energy back.🌿 [Work with me 1:1 in Meant for More](https://awakenwithrachel.com/11-coaching/) to build a life that fits your brain, with coaching and nervous system support alongside you.

ADHD masking in women can leave you looking completely together on the outside and running on empty on the inside. If you have spent years people-pleasing, performing and heading towards masking burnout, this episode will help you unmask and build a life that fits, whether you are late diagnosed with ADHD or still wondering.In this week’s episode, I go back to the question my own late ADHD diagnosis left me with year: who have I actually been, and how much of it was a mask? It is the heart of Peace, Power and Purpose, because you cannot build a life that fits you while you are busy performing someone else’s.Tune in to learn:The one habit that makes you look completely together (and is costing you more than you think)Why the “good girl” in the classroom is the one nobody thought to look at twiceThe SIGNS of ADHD masking that often go missedWhat really happens behind your front door after a day of seeming fineThe question my diagnosis left me with that I still can’t stop thinking aboutThe first small step I took towards finding out who I am without the maskI am a certified coach with lived experience. If you are curious whether ADHD is part of your picture, your GP is the first place to start.Check out the blog post that accompanies this episodehttps://awakenwithrachel.com/dhd-masking-in-women-how-to-unmask/My links:Website Instagram YouTube Join my email list for updatesOther links mentioned in this episode:ADHD burnout blog postMeant for MoreIf you’re an ADHD woman, including late-diagnosed or highly sensitive, who wants to build a life that works with your brain, I’d love to help you...✨ Not ready for 1:1 yet? Join my free 5-day Awaken Your More challenge to uncover what is blocking you. It is designed for ADHD and highly sensitive women.🌿 If you want to get clear on who you are beneath the mask, I work with a select number of 1:1 clients each month through Meant for More.

Do you feel restless, foggy and weirdly exhausted at work, even in a job that looks good on paper? Have you ever wondered if you’re just ungrateful, or if something’s wrong with you for wanting to quit every year or so? ADHD boredom at work isn’t laziness, and it was never a willpower problem.We look at how to work with your interest-based brain instead of fighting it, and what your boredom might actually be trying to tell you.Tune in to learn:Why ADHD boredom feels so physical - restless, foggy, heavy and agitated all at onceWhat the “interest-based nervous system” means, and why it changes everythingWhy I don’t teach false urgency (and what I do instead)Check out the [blog post that accompanies this episode]([blog link])My links: Website Instagram YouTube Join my email list for updatesOther links mentioned in this episode:Free 5-day challengeMeant for MoreIf you’re a highly sensitive or neurodivergent woman who wants to come home to yourself and build a life that feels like yours, I’d love to help you...✨ Feeling bored, stuck or unmotivated but not sure why? My free 5-day challenge will help you get clear on what’s really going on.🌿 Ready to find work and a life that actually lights you up? Meant for More is my 1:1 coaching programme for getting clear on your values, strengths and purpose.

You start something you genuinely care about, then hit a wall and can’t make yourself carry on. You feel lazy but completely exhausted, and the shame spiral kicks in. If that sounds familiar, you’re not lazy. It might be ADHD burnout.In this week’s episode, I share the five biggest causes of ADHD burnout and what actually helps with each one, from masking and hyperfocus crashes to people-pleasing and late diagnosis. I’ll also guide you through a two-minute practice to help your nervous system come down a notch when you feel wired but exhausted.Tune in to learn:Why ADHD burnout is a loss of capacity rather than motivation (and why it was never laziness)How years of masking keep your nervous system on high alert, and why regulating comes firstWhy rest alone often doesn’t fix ADHD burnout, and the kind of rest that actually helpsHow people-pleasing and systems not built for your brain drain your capacity, and how to start getting it backA two-minute somatic practice for when you feel wired but exhaustedCheck out the blog post that accompanies this episodeMy links: Website Instagram YouTube Join my email list for updatesOther links mentioned in this episode:Free yoga and meditation tracks on Insight TimerMeant for MoreIf you’re a highly sensitive or neurodivergent woman who wants to come home to yourself and build a life that feels like yours, I’d love to help you...✨ Not sure where to start? Join my free 5-day Awaken Your More challenge and take small, gentle steps back towards yourself.🌿 Ready to build a life that fits how your brain actually works? Meant for More is my 1:1 coaching programme. Book a free call to see if it’s right for you.With love,Rachel

One minute you're buzzing with ideas and making plans, the next you're teary, withdrawn and needing to hide from the world. If you're a woman with ADHD, or you're highly sensitive, those fast mood swings can make work, relationships and everyday life feel exhausting - and lonely, when no one has ever shown you what to do with all that feeling.In this week's episode, I'm sharing my own emotional rollercoaster, what my late ADHD diagnosis finally explained, and the six things that have genuinely helped me and the women I work with to ride out big emotions. Because the answer isn't getting rid of your feelings. It's learning how to work with them, so you can find real peace as an ADHD woman.Tune in to learn:Why ADHD mood swings happen, and why it was never a willpower problemHow rejection sensitive dysphoria can turn one off-hand comment into a whole-body reactionWhy regulating before you react changes everything, and simple movement-based ways to do itThe hidden triggers behind your mood swings (including your menstrual cycle)The unglamorous basics that make the biggest difference to a neurodivergent nervous systemCheck out the blog post that accompanies this episodeMy links: Website Instagram YouTube Join my email list for updatesOther links mentioned in this episode:Free somatic yoga on Insight TimerMeant for MoreIf you're a highly sensitive or neurodivergent woman who wants to come home to yourself and build a life that feels like yours, I'd love to help you...✨ Start my free Awaken Your More 5-day challenge - five days of gentle practices to help you reconnect with yourself and find your first steps towards peace, power and purpose.💛 Join Boundary Breakthrough - a 6-week group programme for sensitive women who just can't say no. Learn to set boundaries without over-apologising and trust your inner voice again.🌿 Work with me 1:1 in Meant for More - coaching that works with your mind and your body, so you can regulate, build self-trust and create a life that's truly yours.

Do you have a mind that never switches off - the kind that's planning next month at 2am? If you've ever tried meditating and quietly decided you're just "bad at it", this one's for you.In this video, I share how I learned to meditate with a busy ADHD brain, why mindfulness can feel so hard at first, and the simple, movement-friendly practices that genuinely help me find calm. This is the Peace part of Peace, Power, Purpose - quieting the noise so you can finally hear yourself again.Tune in to learn:Why an ADHD brain isn't short on attention, it's pulled in every direction at onceWhy sitting still can feel almost physically uncomfortable, and why that doesn't mean you can't meditateWhy movement should always come before stillness for busy, sensitive nervous systemsHow to make mindfulness stick when your ambitious brain wants to do it all at onceCheck out the blog post that accompanies this episode: [blog post URL]My links: Website: https://awakenwithrachel.com/ Instagram: https://www.instagram.com/awakenwithrachel_ Join my email list for updates: https://awakenwithrachel.com/challenge/Other links mentioned in this episode:Bee breath and Mindful Morning on Insight Timer: https://insig.ht/txT9u1juK6bMeant for More: https://awakenwithrachel.com/11-coaching/Boundary Breakthrough: https://awakenwithrachel.com/boundaries/If you're a highly sensitive or neurodivergent woman who wants to come home to yourself and build a life that feels like yours, I'd love to help you...✨ Not sure where to start? My free 5-day Awaken Your More challenge gives you small, doable steps to come back to yourself. https://awakenwithrachel.com/challenge/🌿 Ready for deeper, personal support? Meant for More is my 1:1 coaching for highly sensitive and neurodivergent women who want a life of peace, power and purpose. https://awakenwithrachel.com/11-coaching/🎧 Subscribe to the podcast here: Apple Podcasts: https://podcasts.apple.com/gb/podcast/awaken-your-more/id6784073844 Spotify: https://open.spotify.com/show/033Eh0BxR8dV6nfoimbs1a

Do you have a constant desire to do more with your life but can't seem to execute? You're full of ideas and big dreams, yet something always stops you from following through, and the inner critic has plenty to say about it.In this week's episode, I'm sharing my own recent ADHD diagnosis and what it's taught me about executive function, novelty, and why big goals can leave us frozen. I'll also share the practical tools I use with my neurodivergent and highly sensitive clients to actually work with your brain rather than against it.Tune in to learn:Why ADHD brains are wired for novelty, and what happens when the dopamine fadesWhat executive function really is, and why knowing what to do isn't the same as doing itHow time blindness and big goals lead to procrastination and paralysisWhy the inner critic is so loud for ADHDers, and how to reframe "failure" as curiositySimple, realistic ways to plan, follow through and stay motivatedCheck out the blog post that accompanies this episodeMy links:My website Instagram YouTube Join my email list for updatesOther links mentioned in this episode:Meant for More 1:1 coachingAwaken Your More free resourceIf you're a sensitive or neurodivergent high-achiever who wants to step into a life of peace, power and purpose, then I'd LOVE to help you…✨ Start with my free Awaken Your More resource, your first step towards the life you know you're meant for.💖 Ready for deeper support? Meant for More is my 1:1 coaching programme to help you build self-trust and create a real, actionable plan for what's next, without burning out.🌸 Join me for free weekly lives and meditations on Insight Timer.

You look like you've got it together - good job, good grades, all the boxes ticked - and underneath it, you're exhausted from proving you deserve to be there. If you're a woman with ADHD, especially one who recognises herself in highly sensitive traits too, this episode is for you.In this week's episode, I'm talking about what high-functioning ADHD actually feels like from the inside, why "doing more" never actually fixes the not-enough feeling, and what genuinely helps instead.Tune in to learn:- Why looking "fine on paper" doesn't mean you feel fine underneath- How masking becomes a full-time job long before diagnosis ever happens- Why ADHD brains burn out under constant output, and what they need instead- The real difference between pride in your work and performing for it- How to stop proving your place and start owning the space you already deserveCheck out the blog post that accompanies this episode (link to blog post - coming soon)My links:[My website](https://awakenwithrachel.com/)[My Instagram](https://www.instagram.com/awakenwithrachel_)Other links mentioned in this episode:- Awaken Your More Challenge(https://awakenwithrachel.com/challenge/)- Meant for More - 1:1 Coaching](https://awakenwithrachel.com/11-coaching/)If you're a sensitive, neurodivergent woman who's done living a life that looks right but doesn't feel like yours, I'd LOVE to help you…✨ [Join my free Awaken Your More Challenge](https://awakenwithrachel.com/challenge/) - five days to start coming home to yourself.💖 Ready to go deeper? [Meant for More](https://awakenwithrachel.com/11-coaching/) is my 1:1 coaching programme - a collaborative space to build the self-trust and clarity you've been missing, in as little as 3 months.

If you've spent years assuming you're "just" a highly sensitive person, but something has never quite added up, this one's for you. In this week's episode I'm sharing my own recent discovery that alongside my sensitivity, I've also been navigating undiagnosed inattentive ADHD my whole life.This week's episode digs into how HSP and ADHD overlap, where they differ, and why so many high-achieving women miss the signs entirely because they were the "good girls" who never got questioned at school.Tune in to learn:- What being a Highly Sensitive Person (HSP) actually means, and where the term comes from- What inattentive ADHD really looks like in women, and why it's so often missed- Why HSP and ADHD overlap so heavily, especially around emotional reactivity and overstimulation- The key differences between the two, even when they look identical from the outside- Why the label matters less than learning to work with your nervous system, not against itCheck out the blog post that accompanies this episode (link to blog post)My links:Website (https://awakenwithrachel.com/)Instagram (https://www.instagram.com/awakenwithrachel_)YouTube(https://www.youtube.com/@awakenwithrachel)Join my email list for updatesOther links mentioned in this episode:Insight Timer (https://insig.ht/oggcBnFOe6b)Meant for More](https://awakenwithrachel.com/11-coaching/)If you're a highly sensitive high-achiever who's tired of feeling like you're paddling uphill while everyone else glides, then I'd LOVE to help you…✨ Come find me on Insight Timer(https://insig.ht/oggcBnFOe6b) for free weekly lives, guided tracks and meditations.💖 Meant for More] (https://awakenwithrachel.com/11-coaching/) is my 1:1 coaching container for women ready to build real self-trust and step into a life led by purpose, not pressure.