ADHD Her Way

In this solo episode of ADHD Her Way, Johanna Badenhorst, Clinical Psychologist and neurodivergent mum, explores why interruptions can trigger such intense irritation, overwhelm and even rage, particularly during the school holidays.
Johanna covers the role of ADHD and autistic traits, including task switching, working memory, sensory overload, cognitive load, autistic inertia and the added challenge of losing the predictability of your usual routine.
She also shares what this has looked like in her own school holidays, from juggling work and parenting to noticing when her own patience is wearing thin, plus practical strategies that have helped.
In this episode:
• Why interruptions can feel disproportionately hard for neurodivergent parents
• The link between cognitive load, sensory overload and rage
• ADHD task switching and autistic inertia
• Why school holidays can amplify overwhelm
• Creating predictability without needing a perfect routine
• Activities that can help regulate both you and your kids
• Recognising the build-up before you reach breaking point
• Repairing after you lose your cool without getting stuck in guilt and shame
• When additional support from a psychologist or ADHD coach may be helpful
A relatable reminder that you can love being with your kids and still find the constant interruptions, noise and demands incredibly hard.
Want more practical strategies to use in those moments? 💛

If you liked the regulation strategies in the episode, my Nervous System Reset Guide for ADHDers has even more practical tools for those moments when you’re overstimulated, snappy or everyone in the house needs a reset.
It’s an inexpensive 20-page downloadable guide you can access instantly, with grounding exercises, DBT-inspired tools, check-ins and gentle strategies designed with ADHD/AuDHD brains in mind.
👉 Download the Nervous System Reset Guide for ADHDers here

Have you ever wondered why you can thrive when life has structure… but completely unravel when you suddenly have too much freedom?
In this episode of ADHD Her Way, I’m joined by TV presenter, Women’s Health Coach and founder of My Daily Ritual, Liv Phyland.
Liv has spent more than 15 years working across television and media, alongside studying Psychology and Health Coaching and creating Girls Who Glow, Liv Your Life and, most recently, My Daily Ritual.
We chat about Liv’s own experience of questioning ADHD and beginning to understand the way her brain works, including hyperfocus, time blindness, procrastination, perfectionism, rejection sensitivity and that familiar feeling of having a LOT going on internally, even when you might look like you’re coping pretty well from the outside.
We also talk about the interesting relationship ADHDers can have with structure. Liv reflects on thriving in environments like television where there were clear expectations and deadlines, compared with the overwhelm that could come with freelance work and having complete freedom over her time.
And then we get into purpose.
Liv shares how her career has moved through television, working with teenage girls, coaching, wellness, building an app and now motherhood, but how there has actually been a common thread running through all of it.
You can find Liv and My Daily Ritual via this link.
You can find Johanna and her podcast ADHD Her Way on: https://www.holisticwellnesspsychology.com.au/adhdherwaypodcast

Johanna shares her personal journey with ADHD, motherhood, and managing capacity during pregnancy and postpartum, emphasizing self-awareness, boundaries, and seasonal self-care. As well as a pregnancy announcement!

keywords
ADHD, motherhood, capacity, self-care, pregnancy, neurodiversity, mental health, self-acceptance

key topics

The difference between motivation and capacity in ADHD
The impact of pregnancy and postpartum on mental health
The importance of self-compassion and boundaries
Adjusting business and personal goals seasonally
The role of self-awareness in managing neurodiversity

takeaways

Capacity, not motivation, often limits us during challenging seasons.
Self-acceptance and boundaries are crucial for mental health.
Slowing down and honoring your current season can enhance well-being.
Digital detox and social media breaks are vital for self-care.
Seasonal adjustments in work and life can prevent burnout.

In this solo episode, Johanna explores the often-overlooked experience of AuDHD burnout, including why so many neurodivergent women find themselves feeling "tired but wired."
Drawing on both her professional experience as a psychologist and her own lived experience, Johanna shares how burnout can develop gradually through years of overcompensating, pushing through exhaustion, ignoring capacity, and relying on motivation to carry us further than our nervous systems can comfortably sustain.
Using the metaphor of energy debt, she explores how many ADHD and AuDHD women unknowingly borrow energy from their future selves, only to find the bill eventually arrives in the form of exhaustion, overwhelm, sensory sensitivity, emotional reactivity, and reduced capacity.
In this episode, you'll learn:
✨ What AuDHD burnout can look like in everyday life.
✨ Why burnout often develops even when you're doing things you genuinely love.
✨ The difference between feeling energised and overextending yourself.
✨ How ADHD impulsivity and novelty-seeking can contribute to energy debt.
✨ Common signs your nervous system may be carrying more than it can sustainably manage.
✨ Simple ways to support recovery, including rest, capacity planning, gentle movement, accommodation, connection, and rediscovering joy.

Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@johanna_badenhorst⁠⁠ ⁠⁠and ⁠⁠⁠⁠@adhdherway⁠⁠⁠⁠
Visit ⁠⁠⁠⁠⁠⁠www.johannabadenhorst.com⁠⁠⁠⁠⁠⁠ for ways to work with Johanna, her resources, programs, and upcoming events.

In this episode of ADHD Her Way, Johanna sits down with sexologist and therapist Hilary Lindberg for a nuanced and honest conversation about sexuality, intimacy, ADHD, Autism, desire, and relationships.
Together, they unpack the myths many neurodivergent individuals grow up believing about sex and intimacy, and explore how sensory needs, communication styles, emotional safety, and nervous system regulation can deeply shape sexual wellbeing.
This episode also explores the impact of shame, perfectionism, masking, religious trauma, low desire, vaginismus, infidelity recovery, and the pressure many people feel to fit into rigid “sexual scripts.”
If you’ve ever felt “different” in the way you experience intimacy, desire, stimulation, or connection, this conversation is a deeply validating listen. 💛
• ADHD, Autism, and sexual stimulation
• The difference between desire and arousal
• Sensory sensitivities and intimacy
• Why planning intimacy can actually help ADHD relationships
• Asexuality and low desire
• Religious trauma and shame around sex
• Communication and flexibility in relationships
• Rebuilding intimacy after betrayal or burnout
• “Good enough sex” and removing perfectionism from intimacy
• Supporting neurodivergent relationships with compassion and curiosity
Sexual wellbeing is not one-size-fits-all.
Understanding your nervous system, sensory profile, communication needs, and relationship dynamics can help create more fulfilling and connected experiences, especially for neurodivergent individuals.
Psychologist, ADHD Coach & Host of ADHD Her Way Podcast
🌐 Johanna Badenhorst Website
📸 Instagram @johanna_psychologist
🎙️ ADHD Her Way Podcast
You can learn more about Hilary’s work and approach to sexual wellbeing and relationships via her socials and professional platforms here