Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks

Episode 88: Ewa Nowińska

Feb 22, 2025

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Welcome to episode #88! We’re thrilled to be joined by Ewa Nowińska today.

Ewa Nowińska is a psychologist specializing in ADHD, trauma, and eating disorders, with a unique perspective shaped by her lived experience in a neurodivergent family. Originally from Poland, she has lived and worked across four different countries and now practices in Sydney.

Ewa's work focuses on helping adults with ADHD navigate emotional regulation, trauma healing, and eating disorders, using evidence-based methods like EMDR therapy. She also provides therapy in Spanish and Polish, making her practice accessible to diverse communities.

In this episode, we explore the link between ADHD and trauma, masking, self-acceptance, and how to build emotional resilience.

Welcome to the show, Ewa!

Questions

JN: When did you first realize you were neurodivergent?

Grew up in a neurodivergent family but didn’t recognize her own ADHD
Hyperactivity and impulsivity were seen as personality traits rather than ADHD signs
Began working with ADHD assessments and recognized traits in herself

JN: What was it like growing up with undiagnosed ADHD?

Encouraged to be creative at home, but criticized for being too loud & direct outside
Cultural expectations in Poland added to the challenge of masking
Realized her traits stood out even among other Polish people

JN: How did your ADHD diagnosis change things for you?

Provided relief and clarity about why certain challenges existed
Experienced the grief of late diagnosis, wondering how life might have been different
Faced dismissiveness from colleagues who viewed ADHD through a trauma-only lens

JN: What’s the connection between ADHD and eating disorders?

ADHDers often struggle with impulsivity, emotional eating & interoception (body signals)
Hyperfixation on food or lack of structure can lead to disordered eating patterns
EMDR therapy is useful for addressing past experiences tied to body image and food habits

JC: What are some of the biggest challenges your ADHD clients face?

Rejection Sensitivity & Childhood Messages – internalizing being "too much"
Masking & Burnout – trying to appear neurotypical leads to exhaustion
Balancing Structure & Flexibility – learning how to create systems that work

JC: What strategies help with emotional regulation?

Body-based regulation – exercise, movement, and grounding techniques
Externalizing thoughts – writing down intrusive thoughts before bed
Creating safe environments – surrounding yourself with people who accept you without masking

JN: How does EMDR therapy help neurodivergent individuals?

Helps process past experiences of rejection, shame & trauma
Reduces emotional distress tied to past experiences of being misunderstood
Provides a non-verbal approach to processing trauma, which is useful for alexithymic (emotionally disconnected) individuals

JN: What does your morning routine look like?

6 AM wake-up – Prepares kids' lunches before heading to the gym
Gym session – Exercises in the morning as a non-negotiable self-care habit
Starts work after breakfast with a structured but flexible approach

JN: How do you wind down at night?

Aiming for a 9 PM bedtime – Reads or watches something light before sleeping
Uses meditation & writing down thoughts if her mind is racing
Reminds herself that perfection isn’t necessary before going to sleep

JN: Where can people connect with you?

Website: https://enpsych.com.au/
Instagram: https://www.instagram.com/enpsych.com.au/
Ebook & Resources: Available on her website

JC: Final words for the audience?

"You don’t need to fit into neurotypical expectations—find what works for you."
"Healing is possible when you allow yourself to be seen and understood.”