In this season finale of Girls That ADHD, ADHD therapists Sayaka & Anushka explore why ADHDers struggle to celebrate themselves — and how to start. From redefining what counts as a “win” to creating dopamine-friendly rituals, we share practical ways to acknowledge your progress and end the shame spiral.To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
In this episode of Girls That ADHD, ADHD therapists Sayaka & Anushka explore why self-compassion is so hard for ADHDers — and how to shift from shame to support. We talk about unlearning negative self-beliefs, reframing inner criticism, giving yourself permission to rest, and building confidence through small wins and ADHD-friendly strategies.
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
In this episode of Girls That ADHD, ADHD therapists Sayaka & Anushka unpack internalised ableism — what it is, where it comes from, and how it shows up in ADHDers as burnout, perfectionism, masking, and self-blame. Learn how to recognise it, shift your self-talk, and start managing ADHD from a place of compassion, not shame.
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
If your brain LOVES to spiral into worst-case scenarios and overthinking… we see you. In this episode, we explore what thought spirals look like with ADHD, why they happen, how they can derail your focus, mood, and motivation and provide practical tools and strategies you can use to get out of them.
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
In this episode, we go deeper into understanding emotional regulation with ADHD. If you ever feel like you’re too much, numb, spiraling, or overstimulated — this one’s for you. We explore how to track your dysregulation patterns and bring yourself back to regulation and include ADHD-friendly regulation strategies that are gentle, realistic, and flexible.
This episode builds on our Emotional Regulation episode from Season 1, so go back and listen if you haven’t yet!
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
ADHD masking: it helps you fit in — but at what cost? In this episode, Sayaka and Anushka unpack the concept of masking with ADHD: what it is, why we do it, and how it slowly chips away at your identity, energy, and self-worth — especially for women and marginalised folks.
Unmasking is scary — but it’s also the first step toward authenticity, self-acceptance, and less burnout.
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
Sayaka and Anushka get real about dating with ADHD — the thrill, the burnout, and the confusion in between. From online dating dopamine loops to limerence, rejection sensitivity, masking, and the constant “am I being too much?” spiral, we dive deep into what makes modern dating so intense (and exhausting) for ADHDers.
This is just the beginning — dating with ADHD is a whole journey. Let us know your questions or stories for future episodes.
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
In this episode of Girls That ADHD, Sayaka and Anushka dive deep into the internal experience of ADHD boredom — the under-stimulation, the thought spirals, the restless body, the urge to do everything and nothing at once. We then explore ADHD-friendly strategies like pairing tasks, bilateral stimulation, and other boredom-busting tools for you to use.
If you’ve ever spiraled in a moment of stillness or felt physically uncomfortable with “nothing to do,” this episode is your validation and your toolkit.
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
Routines are essential and often feel impossible for ADHDers. In this episode of Girls That ADHD, ADHD therapists and business owners Sayaka and Anushka get real about what actually works (and what doesn’t) when it comes to building flexible, sustainable routines that support your wellbeing and goals without burning out.
We cover: Throwing out neurotypical routine advice, Time-blocking by energy, not perfection, Building routines for good days, medium days, and hard days, Planning for procrastination and rest, Using “done” lists, not just to-do lists, Creating visual tools that support ADHD working memory, Prioritizing daily functioning + executive function, Making routines work for your brain, not against itIf you’ve ever felt like you need structure but hate being boxed in, this one’s for you. 💛
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
#ADHDroutines #GirlsThatADHD #NeurodivergentSupport #FlexibleRoutines #ADHDProductivity #ADHDwellbeing
Setting goals with ADHD doesn’t have to mean burnout. In this episode, Sayaka and Anushka — two ADHD therapists + business owners — share how they set goals that actually work for their brains.
We talk:
How to figure out how many goals you can manage
Priorities vs “nice to haves”
Breaking down goals by year/month/week/day
Using lists, visuals, or bingo cards to track
Being “inconsistently consistent”
Reviewing + replanning goals quarterly
Tune in for real, neurodivergent-friendly strategies that ditch the shame + work with your energy, not against it. 💡
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
#GirlsThatADHD #ADHDGoals #NeurodivergentTips #ADHDGoalSetting #ProductivityWithADHD #ADHDPodcast #ADHDroutines
On our season finale, Sayaka and Anushka talk about the importance of having a slow morning routine for your ADHD brain and provide tips on how you can build one for yourself! Please leave us a review if you’ve enjoyed our podcast so far - it really helps us reach more ADHD-ers and understand what questions you all need answered. See you next season :)
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
Today Sayaka and Anushka break down how you can highlight your strengths as an ADHD-er during a job interview and utilise your unique ADHD traits in the workplace. This episode is packed with helpful tips and information on how you can word your traits in a positive light on your CV/Resume or at an interview, so listen with a notepad nearby!
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
Today Sayaka and Anushka talk about the rollercoaster of emotions ADHD-ers feel and provide some management techniques to help emotionally regulate! We talk about the brain chemical imbalances that cause emotional control and mood changes, how ADHD can be mistaken for other disorders, hyperarousal (unfortunately, not as sexy as it sounds), rejection sensitivity dysphoria and constantly feeling like you are failing or everybody hates you. We also act as detectives to figure out why our host, Sayaka, is highly emotionally dysregulated. Will we find the culprit? Listen to find out.
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
Sayaka and Anushka go further into what time blindness and time agnosia is and what it can look like for ADHD-ers; ADHD paralysis and burnout; waiting mode when you have an appointment in the middle of the day (SPOILER: DON’T DO THIS IF YOU CAN AVOID IT) and provide more ADHD friendly time management techniques and the importance of self-compassion and understanding your personal values when it comes to unpacking all this!
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
For more Girls That ADHD:
In this episode, Anushka and Sayaka go through what struggling with self-monitoring and self-control can look like as ADHD-ers and provide some tips to helps plan and organise your day to day lives according to your energy levels and sensory needs.
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
Downloadable Toolkit Resource List
For more Girls That ADHD:
Having ADHD in a neurotypical world is difficult - period. Executive dysfunction is not “cute or quirky”. In this episode, Anushka and Sayaka go through what a day of executive dysfunction could look like for us ADHDers and how one small thing can lead to a snowball of consequences that turn into an avalanche. We include the HORRORS of hotdesking, the need for horizontal time during the day, self-esteem issues and talk about the executive dysfunction wheel (see under resources).
Keep in mind, that this is just an intro. Our next few episodes will break down each part of the wheel and provide management tips!
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
Resources:
For more Girls That ADHD:
Women often tend to go undiagnosed when compared to men - surprise surprise! Today we talk about why: is it social conditioning, cultural roles, difference in symptoms, lack of research and education on women’s health, lack of equity and resources? The answer is all of the above. Ffs.
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
Resources: ADDitude: ADHD in Women, Signs, Symptoms, Treatment ADHD in Women: Signs, Symptoms, and Treatment - ADDA PMDD Symptoms with ADHD ADHD in Women: A Symptom Checklist
For more Girls That ADHD:
Today we break down the common myths of ADHD we are all tired of hearing and debunking them one by one. In other words, this is how to fight people who don’t believe you have ADHD and think it's just a fun, quirky personality trait you've adopted from social media. lol.
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
Resources:
For more Girls That ADHD:
Today we break down the ADHD diagnosis options and processes currently in Australia! Is spending the $$$ to get a diagnosis worth it? We also rant about the frustrations of the diagnosis processes along the way, because it is a real pain.
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
Resources:
For more Girls That ADHD:
In our pilot episode, join Anushka and Sayaka, two ADHD therapists with ADHD, break down what ADHD is, the three types of ADHD and their symptoms!
To stay updated, download resources, ask questions or to give us feedback contact us on our Instagram or TikTok @girlsthatadhd or check out our website!
Resources:
For more Girls That ADHD: