🌟 My new book, The ADHD Women's Wellbeing Toolkit, is available to preorder here 🌟

If you (or a child) love sport but struggle with pressure, perfectionism, RSD and other ADHD traits, this episode is full of research-led and professional insights and support from Dr Josephine Perry, a Sport Psychologist and author of ADHD in Sport: Strategies for Success. Dr Perry works with high-achieving, often perfectionistic athletes (many of whom are neurodivergent) to manage performance anxiety and thrive in competitive environments.

What You’ll Learn:

• Why ADHD is more common in competitive athletes – and how we can help them thrive
• The double-edged sword of sport for ADHD brains: emotional regulation vs. pressure and burnout
• How ADHD traits show up differently in girls and women in sport – and why they’re often missed
• The importance of sleep, recovery, and nutrition for ADHD athletes
• How hormonal cycles, RED-s, and appetite suppression from ADHD medication can affect female athletes
• The emotional impact of rejection sensitivity, performance feedback, and team dynamics
• Why communication between coach and athlete is everything – including tips like a “communication passport”
• Practical tools to support hypermobility and sensory needs in sport
• How to approach training with self-compassion, not comparison

Whether you’re a coach, teacher, parent, or athlete, you’ll walk away with compassionate, practical tools to help ADHD athletes succeed – and feel understood.

Timestamps:

• 02:41 – ADHD and performance anxiety in sport
• 12:32 – Why we need to talk more about ADHD in athletes
• 25:35 – Strategies to support ADHD athletes on and off the field
• 29:06 – Nutrition and sleep: what makes the biggest difference
• 36:41 – Hypermobility and sensory issues in sport
• 41:32 – Hormones, cycles, and female athletes with ADHD

Connect with Dr Perry via her website, performanceinmind.co.uk or on Instagram, @josephineperry76.

Links and Resources:

• Connect with Dr Josephine Perry via her website performanceinmind.co.uk or Instagram @josephineperry76
• Missed our ADHD Women’s Summer Series? Get the workshops on demand [here].
• Next ADHD Wellbeing Workshop: “Creating ADHD Routines & Structures” – June 10th @1.30pm. Book [here].
• Preorder my book: The ADHD Women's Wellbeing Toolkit [here].
• Join the Waitlist for my new ADHD community-first membership launching in September! Get exclusive founding offers [here].
• Find my popular ADHD webinars and resources on her website [here].
• Follow the podcast on...

🌟 My new book, The ADHD Women's Wellbeing Toolkit, is available to preorder here 🌟

This week on the ADHD Women’s Wellbeing Podcast, I’m joined by Joseph Pack, founder of Drug Free ADHD, for an inspiring conversation on how to manage ADHD beyond medication, with practical tools you can start using right away.

We dive into meditation practices specifically designed for ADHD brains, no long silences or pressure to “clear your mind.” Joseph shares how mantras, breathwork, and short daily rituals can make a big difference in focus, mental clarity, and emotional wellbeing.

Whether you're looking to add something new to your ADHD toolkit or find that medication isn’t the full solution for you, this episode is packed with encouraging, real-life strategies.

What You’ll Learn:

• Why mindfulness and meditation can support ADHD beyond medication
• Simple, ADHD-friendly meditation techniques you can actually stick to
• The power of mantras to stay focused and reduce mental clutter
• How to build a morning routine that supports your brain (without the overwhelm)
• Why small, consistent practices can lead to lasting change
• The best positioning for meditation to open your heart to change

Timestamps:

• 00:30 – What is ADHD-friendly meditation?
• 02:00 – Techniques that work for busy, distracted minds
• 05:22 – The power of mantras for focus
• 07:05 – Learning to detach from mental chatter
• 10:18 – Building a better morning routine
• 12:15 – How cold showers and breathwork support mental clarity

If you’ve ever felt like traditional meditation isn’t made for your brain, this episode will show you a new, ADHD-friendly way forward.

You can connect with Joseph here on LinkedIn or at www.josephpack.com or sign up for his newsletter here.

Links and Resources:

Book on to the next ADHD Wellbeing Workshop about Creating ADHD 'Routines' and 'Structures' - Stability in Choppy Waters! Click here to book.

Catch all the previous ADHD Women’s Wellbeing Workshop Series workshops here. Available to buy now as on-demand.

If you love the podcast but want more ADHD support, get a sneak peek of my brand new book, The ADHD Women's Wellbeing Toolkit and pre-order it here!

Find all of Kate's popular online workshops and free resources here

Follow the podcast on Instagram

Follow Kate on Instagram

Kate Moryoussef is a women's ADHD lifestyle and wellbeing coach and EFT practitioner who helps...

This week on the ADHD Women’s Wellbeing Podcast, I’m joined by Paula Rastrick, EMDR therapist, psychological trauma specialist, and author of the upcoming book Sensitive Women: A Trauma-Informed, Neurodiverse Approach to Hormonal Sensitivity.

Together, we explore how hormonal sensitivity, trauma, and neurodivergence are deeply connected and how understanding this can help you better regulate your nervous system and emotional responses.

From perimenopause to past trauma, Paula shares empowering insights into how women can reclaim their wellbeing by honouring their unique physiology and lived experiences. Whether you’re neurodivergent, highly sensitive, or navigating hormonal changes, this episode offers practical tools and a compassionate perspective.

What You’ll Learn:

• How genetics, trauma, and environment shape your neurodivergent experience
• Why nervous system dysregulation shows up as anxiety, fear, and hypervigilance
• Why cortisol can feel addictive and keep you stuck in cycles of hyperarousal
• How hormonal shifts like PMDD affect stress tolerance and emotional regulation
• How trauma can be processed without words through body-based methods like EMDR
• Why removing people and environments that dysregulate you supports healing
• How taking responsibility for your reactions helps you reclaim your power
• Why not absorbing other people’s emotions protects your nervous system
• How prioritising space, freedom, and flexibility supports long-term wellbeing
• Simple morning habits that lower cortisol and help regulate your day

Timestamps:

• 02:00 – ADHD, hormones, trauma and your nervous system
• 23:12 – Hormonal changes and their emotional impact
• 32:46 – What happens when we suppress emotions
• 36:42 – Mindfulness and nervous system balance for healing

If you’ve ever felt overwhelmed by emotional ups and downs or struggled to feel calm in your body, this episode will give you the validation and gentle strategies you’ve been looking for.

You can connect with Paula via her website, www.thebrainbodymethod.com or Instagram @mrspaularastrick

Links and Resources:

Book on to the next ADHD Wellbeing Workshop about Creating ADHD 'Routines' and 'Structures' - Stability in Choppy Waters! Click here to book.

Catch all the previous ADHD Women’s Wellbeing Workshop Series workshops here. Available to buy now as on-demand.

If you love the podcast but want more ADHD support, get a sneak peek of my brand new book, The ADHD Women's Wellbeing Toolkit and pre-order it here!

Launching September! Tired of ADHD support that doesn’t get you? My new compassionate, community-first membership ditches the overwhelm by providing support aligned with YOU! Join the waitlist now for an exclusive founding member offer!

Kate Moryoussef is a women's ADHD lifestyle and wellbeing coach and EFT practitioner who helps