How You Can Be Powerful AND Likeable with Dr Kate Mason

Women with ADHD are still being overlooked, misunderstood, and misdiagnosed, and the consequences can be profound. In this episode, I sit down with Tracy Otsuka, ADHD Coach and bestselling author of "ADHD for Smartass Women', whose mission is to help women stop pathologising themselves and start recognising their inherent creativity, intelligence, and strength.Tracy shares her personal story, beginning with her son’s diagnosis at age 12, which sparked her deep dive into understanding ADHD. What followed was her own late diagnosis, years of independent research, and the creation of a global community that now reaches millions.We explore why girls and women often slip through the cracks, why inattentive ADHD can be so invisible, and how societal expectations create trauma that compounds symptoms. Tracy breaks down the differences between being a hyperactive ‘doer’ versus an internal ‘thinker’, and why so many clever, capable women spend years believing they’re simply not trying hard enough.Most importantly, Tracy offers a different way of understanding ADHD; one that centres interest, creativity, dopamine, and authenticity rather than deficit and disorder. What You’ll LearnThe surprising reason so many smart, capable women with ADHD remain undiagnosed well into adulthoodWhy Tracy does not believe ADHD is a disorder, and what the research actually shows about mental health outcomesHow chronic trauma (including the trauma of feeling misunderstood) can masquerade as ADHD symptomsWhy women with ADHD often become perfectionists, people pleasers, or high achieversHow an interest-driven nervous system really worksWhy your brain lights up for some tasks and completely shuts down for others (it’s not laziness)The importance of designing your life around your strengths rather than forcing yourself to fit neurotypical expectationsPractical strategies for thriving with an ADHD brain — at work, at home, and in relationshipsResources mentioned in this episodeThe A-OK Mind App: https://apps.apple.com/us/app/a-ok-mind/id6749597141Cube TimerAmazon UK: https://amzn.to/3KFIG3EAmazon Australia: https://amzn.to/48zwY2CReadwise:https://readwise.ioConnect with Tracy:www.tracyotsuka.comIf you’d like more conversations like this, or you have questions you’d love me to explore in a future episode, you can submit them via www.crappytohappy.com Grab your FREE Flow Reformer with your 1-month free trial of the Good Movement Club HEREJoin the Crappy to Happy Club! Find out more at:www.crappytohappy.supercast.comConnect with Cass:www.cassdunn.comContact Crappy to Happy:Email: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypod

"Functional Freeze" is not a term you'll find in textbooks but it describes a nervous system shutdown response that develops when you’ve been in chronic stress for too long. Because you’re still “functioning” on the outside, it can be easy to miss. In this episode, I break down how this response develops, why it’s so misunderstood, and most importantly, what you can do to gently thaw and come back into connection, energy, and presence.I'm covering:What functional freeze actually is (and why it’s not in the DSM).The nervous system science behind why you can look fine while feeling flat, foggy, or emotionally distant on the inside.Real-life examples of how functional freeze shows up in daily life, work and relationships.What your nervous system actually needs to shift out of freeze (hint: it’s not more discipline, hustling, or mindset work)If this episode resonates, please share it with someone who might be quietly struggling. And if you have questions on this topic, send them through. I'd love to answer them in a future “Therapy Hour” episode on www.crappytohappy.supercast.comGrab your FREE Flow Reformer with your 1-month free trial of the Good Movement Club HEREJoin the Crappy to Happy Club! Find out more at:www.crappytohappy.supercast.comConnect with Cass:www.cassdunn.comContact Crappy to Happy:Email: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypod

Megan Dalla-Camina is a globally recognised expert in women’s leadership, empowerment and feminine wisdom who spent almost two decades climbing the ladder in some of the world’s biggest corporate environments before a major burnout changed everything. She’s the founder of Women Rising (a global leadership program in 68 countries), a best-selling author, and she’s completing a PhD in women’s spirituality and leadership.Megan and I dive into why so many women are still feeling overwhelmed, undervalued or “not enough,” and how much of that comes from the invisible forces around us—not from personal failings.We talk about the systemic biases that shape women’s experience at work, the six Paradoxes of Power, and how these external pressures become the inner critic narratives we’re all so familiar with.Megan breaks down her 13 Inner Critic Archetypes (yes, all your favourites are there: the Perfectionist, the People Pleaser, the Ideal Mother…), and we explore how each archetype has a light side and a shadow side that can either support us or hold us back.And because I couldn’t resist, we also go into Megan’s PhD research on women’s spirituality and feminine wisdom—which is absolutely fascinating—and why reconnecting with your inner knowing is a profound act of self-leadership. Key TakeawaysYou are not the problem. Many of the challenges women face at work are rooted in systemic and cultural bias, not personal inadequacy.Internalised patriarchy becomes your inner critic. The “not enough” stories we tell ourselves often come from generations of societal messaging that we’ve absorbed without realising.Megan identifies Six Paradoxes of Power that shape women’s experience. From the confidence paradox to the motherhood and visibility paradoxes, Megan breaks down how these mixed messages keep women stuck.She has identified 13 Archetypes of the Inner Critic. Identifying your dominant archetype gives you a clearer understanding of your patterns and how to shift them.Only 8% of women say they’re thriving at work. Megan shares fresh research on why the majority of women feel overloaded or undervalued—and what helps change that.Practical tools make a difference. Megan talks through simple but powerful strategies like practising assertive phrases, building allies, and learning to name bias in real time.Feminine wisdom is a source of real power. Reconnecting with intuition, inner knowing, and spiritual grounding isn’t “soft”—it’s a powerful counterbalance to systems that have traditionally suppressed the feminine.Connect with Meganhttps://megandallacamina.com/Grab your FREE Flow Reformer with your 1-month free trial of the Good Movement Club HEREJoin the Crappy to Happy Club! Find out more at:www.crappytohappy.supercast.comConnect with Cass:www.cassdunn.comContact Crappy to Happy:Email: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypod

Understanding what gives you a sense of meaning and purpose in life is crucial to wellbeing, but we all have times where we feel lost or directionless. In today's ep, I'm sharing Michael Steger's Meaning Framework, and its three key elements of Coherence, Purpose, and Significance. These pillars help us make sense of our experiences and guide us towards living a more intentional and fulfilling life. I'll share practical insights on how to diagnose feelings of disconnection and suggestions for realigning with what truly matters to you as a way to regain a sense of meaning again. Takeaways:Finding meaning in life is crucial for overall satisfaction and well-being, helping us navigate tough times.Michael Steger's Meaning Framework highlights three pillars which contribute to our sense of meaning in life: coherence, purpose, and significance.Coherence gives life a narrative that makes sense, helping us understand our experiences and challenges better.Purpose fuels our actions, providing motivation to engage in meaningful activities aligned with our values.Significance is the sense that you matter and that your life is of value.Grab your FREE Flow Reformer with your 1-month free trial of the Good Movement Club HEREJoin the Crappy to Happy Club! Find out more at:www.crappytohappy.supercast.comConnect with Cass:www.cassdunn.comContact Crappy to Happy:Email: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypod

In January, I commenced ADHD medication and now 11 months later, I'm sharing my experience of how it has impacted my productivity and mood. While my experience has been mostly positive, there are some negative effects that I wasn't expecting and even now, I'm still figuring out the right balance for me.In this episode, I'm sharing as honestly as possible what I was struggling with before, how the medication has improved things and the reality that it isn't a cure-all. If anyone is considering seeking a diagnosis and not sure whether they want to take medication for ADHD symptoms, I hope sharing my experience is helpful.**This is my personal experience. I am not a medical professional and when it comes to medication, every person's experience will be different. You should talk to your health care provider about what the treatment options are and what you might expect.Takeaways:The diagnosis of ADHD can be a turning point and a catalyst for healing your relationship with yourself, giving you a better understanding of your past experiencesMedication for ADHD can enhance focus and productivity, but there are some things it doesn't improve such as ability to prioritiseIt's essential to prioritise self-care such as eating regularly, getting sufficient sleep and taking breaksPersonal experiences with ADHD medication reveal both benefits and challenges in daily life.Grab your FREE Flow Reformer with your 1-month free trial of the Good Movement Club HEREJoin the Crappy to Happy Club! Find out more at:www.crappytohappy.supercast.comConnect with Cass:www.cassdunn.comContact Crappy to Happy:Email: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypod

Dermot Whelan was one of Ireland's most successful radio hosts and television presenters for over 20 years. When he had a panic attack on the way to performing at a comedy festival, he decided to put aside his scepticism and explore how meditation could help him manage the stress and anxiety that came along with working in such a fast-paced, high pressure career.Dermot now combines mindfulness with comedy in a way that allows him to pursue both of his passions while offering audiences a pathway to exploring the benefits of meditation that is light-hearted, realistic and relatable.Dermot is performing his "Busy and Wrecked" standup show in Sydney, Australia on Friday 28th November.For tickets and UK/Ireland tour dates, go to https://dermotwhelan.com/tour-dates/In this conversation, we explore how humour can serve as a powerful tool for connection and healing, and how Dermot's dedication to meditation has improved his personal life and shaped his professional endeavours. With two best-selling books under his belt, Dermot continues to inspire others to embrace mindfulness in their everyday lives, proving that it’s possible to laugh while we navigate the challenges of modern life.Connect with Dermot:www.dermotwhelan.comwww.instagram.com/dermotwhelanofficialTickets for Busy & Wrecked Tour: https://dermotwhelan.com/tour-dates/Grab your FREE Flow Reformer with your 1-month free trial of the Good Movement Club HEREJoin the Crappy to Happy Club! Find out more at:www.crappytohappy.supercast.comConnect with Cass:www.cassdunn.comContact Crappy to Happy:Email: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypod

Our expectations shape our experience of the world, influencing not just our perceptions but even our physiology. In this episode, I'm talking about the Expectancy Effect. Our brain acts as a prediction machine, constructing our reality based on what we anticipate. This phenomenon affects everything from social interactions to health outcomes. By understanding how proactively priming our own brain to expect good things, we can actively create a more fulfilling life. Takeaways:Our expectations shape not just our perceptions but also our physiological experiences, creating our reality.The expectancy effect shows that our brain acts as a prediction machine, shaping what we see based on past experiences.Engaging in positive visualisation can significantly improve recovery outcomes and overall well-being, according to psychological studies.Understanding the science behind our expectations can empower us to shift our mindset and improve our life experiences.Grab your FREE Flow Reformer with your 1-month free trial of the Good Movement Club HEREJoin the Crappy to Happy Club! Find out more at:www.crappytohappy.supercast.comConnect with Cass:www.cassdunn.comContact Crappy to Happy:Email: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypod

Dr. Kate Mason unpacks the false dichotomy that suggests women must choose between being liked and being respected, and explains how this mindset leads to self-doubt and diminished confidence. Kate shares practical strategies for overcoming common communication pitfalls women fall into, such as over-apologising and minimising their contributions. This episode is a must-listen for any woman looking to assert herself confidently while still being true to her authentic self.Takeaways:Women often prioritise being liked over being respected because they're conditioned to believe they must choose one or the other.The idea that likability and authority are mutually exclusive is a misconception that needs to be challenged.Striving for connection and presence is a more effective strategy than trying to be confident.Presenting as calm is a great way to demonstrate leadership and executive presenceOver-preparing can undermine confidence and authenticity; practising a lighter touch approach is often more effective.Connect with Dr Kate Masonhttps://www.katemason.co/Book: Powerfully Likeable out on 9 September 2025Grab your FREE Flow Reformer with your 1-month free trial of the Good Movement Club HEREJoin the Crappy to Happy Club! Find out more at:www.crappytohappy.supercast.comConnect with Cass:www.cassdunn.comContact Crappy to Happy:Email: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypod

This year marks 8 whole years since we launched the Crappy to Happy pod! Join me to reflect on where it all began, which was with my friend and co-host, Tiffiny Hall, who is marking her own huge milestone this week.Moments like this in our lives remind us of the importance of pausing to appreciate how far we've come, both in our lives and in our pursuit of goals. As I reminisce about starting this podcast back in 2017, I invite you to consider your own significant moments and how they have shaped your life narrative. When we mark important dates or events, we get a chance to review, celebrate, and maybe even reconsider the path forward. Takeaways:Celebrating milestones, like the eight-year mark of this podcast, helps us reflect on our personal journeys and growth.It's essential to use significant events in our lives as opportunities for reflection, celebration, and reassessment of our paths.Milestones create a narrative for our lives, allowing us to evaluate where we are and where we want to go next.Grab your FREE Flow Reformer with your 1-month free trial of the Good Movement Club HEREJoin the Crappy to Happy Club! Find out more at:www.crappytohappy.supercast.comConnect with Cass:www.cassdunn.comContact Crappy to Happy:Email: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypod

Jennifer Moss joins me to discuss the profound shifts in the workplace over the last decade and the impact they've had on our wellbeing. She shares compelling evidence that happier employees enhance the bottom line, making it clear that investing in effective wellbeing strategies is not just logical but essential. Jen emphasises the importance of getting the foundational elements right, like psychological safety and fair pay, rather than the typical perks that often miss the mark.Jen has the lowdown on whether workplace satisfaction varies across generations, what the optimal model is for hybrid working, and strategies that individuals can apply to enhance their workplace happiness. If you're feeling overwhelmed or unfulfilled at work, tune in for actionable steps you can take to regain control and advocate for your own happiness, or to create a thriving workplace for your team.TakeawaysHappiness at work depends heavily on foundational needs being met, not perks.Generational differences impact attitudes to work and motivational drivers.There is an optimal model for hybrid work that enhances employee engagement but most organisations are getting it wrong.Leadership plays a crucial role in shaping workplace happiness and culture but individuals can take proactive steps to improve their work satisfaction.Relationships at work significantly affect overall well-being and job satisfaction.Creating a culture of kindness is key to enhancing employee morale and productivity.Connect with Jen:https://www.jennifer-moss.com/Jen's latest book:Why Are We Here? Creating a Work Culture Everyone WantsUnlocking Happiness at Work: 10th Anniversary EditionThe Burnout Epidemic: The Rise of Chronic Stress & How We Can Fix ItResearch Mentioned in This EpisodeSocial contagion theoryPositive Gossip Fuels CreativityGroups that eat together perform better together The optimal model for hybrid workGrab your FREE Flow Reformer with your 1-month free trial of the Good Movement Club HEREJoin the Crappy to Happy Club! Find out more at:www.crappytohappy.supercast.comConnect with Cass:www.cassdunn.comContact Crappy to Happy:Email: hello@crappytohappypod.comwww.crappytohappypod.comwww.instagram.com/crappytohappypod