ADHD Untangled

Left school with one GCSE.Felt stupid for most of his life.Nearly ended up in jail.Now he’s a Royal Marine Commando, psychologist, author and doing a PhD on decision-making and belief systems.This episode with Gareth Timmins isn’t about ticking boxes or fitting in.It’s about what happens when you stop proving your worth to the world — and start building a life that actually fits you.We Untangle...ADHD without a diagnosis and what it felt like.School, shame, and feeling like you were already failing before you even beganMasculinity, masking, and the pressure to be “the strong one”The dark side of discipline — and what real self-trust looks like.Rejection, RSD, and why feeling undervalued can flip your whole life.Life after sport — chasing highs, losing identity, and starting again.Why breaking down doesn’t mean you’re broken.If you’ve ever walked away from something and called it failure  this one’s for you. “I’m not fragile. I’m not a failure. I just needed the right conditions to grow.”Follow Gareth!Website: https://www.gareth-timmins.com/Instagram: https://www.instagram.com/garethtimminsauthor/Let’s get untangled and show the world what we’re made of.ADHD COACHING IT’S TIME TO TURN YOUR ADHD STRUGGLES INTO STRENGTHS AND SHOW UP IN THE WAY YOU WERE ALWAYS MEANT TO! Have you ever felt the need to change who you are in order to fit in? me too! And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself Party girl, house wife, rebel, addict, yogi…. To name a few Hoping that eventually, something would work and something would fix me and make me normal… None of it ever did. But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching. Find out more about my coaching & training programmes below!1-1 Coaching with RosieADHD Certified Trainingshttps://academy1.untangledco.com/home-page The ADHD Movement Group Coaching @adhd_untangleduntangledco.com

What if the very thing you thought would end you became the reason you’re still here?This episode reminded me of the original why behind this podcast.ADHD Untangled was created to give hope. To empower. To prove that the very struggle that once made us feel broken can become our greatest strength. To reach the ones who are still in the middle of it — in the thick of addiction, shame, self-destruction — and remind them that it’s not too late. You are not too far gone.In this powerful conversation, I sit down with writer, activist and adventurer Kit Birks just days before she sets off to walk the entire length of Europe solo. Her mission? To raise awareness around suicide, ADHD and the stories we’re told to keep silent about.Kit shares her raw and honest story — from battling depression, eating disorders and addiction, to getting diagnosed with ADHD in recovery and finally realising she wasn’t broken, just misunderstood.We explore the link between dopamine and destruction, how masking and emotional pain lead us into addiction, and how movement, nature and meaning can help us come back home to ourselves.This one is deep, real and needed.🧠 In this episode we cover:ADHD, addiction and the missing dopamine pieceHow emotional dysregulation, masking and shame fuel destructive behavioursThe life-changing power of diagnosis and self-compassionThe recovery process: messy, honest and ongoingUsing movement and nature to reconnect with yourselfKit’s year-long solo walk across Europe for suicide preventionThe stories we carry and why we need to tell them🎧 Listen if:You’ve ever felt broken or like you didn’t belongYou’re navigating addiction, recovery or mental health strugglesYou want to understand the real link between ADHD and self-destructionYou’re ready to hear a story of hope that doesn’t skip the hard parts🧡 Support Kit:Follow @kitbirks on:Instagram: https://www.instagram.com/kitbirksTikTok: https://www.tiktok.com/@kitbirksYouTube: https://www.youtube.com/@kitbirksShare your story or donate at www.kitbirks.comPre-order her poetry book Burnt ToastADHD COACHING IT’S TIME TO TURN YOUR ADHD STRUGGLES INTO STRENGTHS AND SHOW UP IN THE WAY YOU WERE ALWAYS MEANT TO! Have you ever felt the need to change who you are in order to fit in? me too! And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself Party girl, house wife, rebel, addict, yogi…. To name a few Hoping that eventually, something would work and something would fix me and make me normal… None of it ever did. But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching. Find out more about my coaching & training programmes below!1-1 Coaching with RosieADHD Certified Trainingshttps://academy1.untangledco.com/home-page The ADHD Movement Group Coaching @adhd_untangleduntangledco.com

🎧 ADHD in sport | performance anxiety | RED-S | perfectionism | coaching ADHD athletesWhat happens when you’re great at something… but still don’t believe you are?This week on ADHD Untangled, I’m joined by the brilliant Dr. Josephine Perry — sports psychologist, author of ADHD and Sport: Strategies for Success, and someone who knows how to bring the science to life without making it dry or clinical.In this real, down-to-earth chat, we untangle:Why ADHD is so common in elite sport (and how many coaches still miss it)The link between ADHD, perfectionism, and performance anxietyWhat happens when our strengths (like hyperfocus and risk-taking) start to work against usRED-S, eating disorders, and how ADHD brains can get trapped in overtraining and under-fuellingWhy punishment in sport (like taking away playtime or shouting at latecomers) doesn’t work for ADHDersAnd how movement should never be the thing we’re punished withholding — it’s the very thing that helps us regulate and thrive.We also get personal about our own experiences — from overexercising and obsessive routines to the relief that came from understanding our brains and finally choosing meaningful work.Whether you’re a coach, athlete, parent or just someone trying to figure out how ADHD fits into your world — this one’s full of real talk, relatable stories, and practical ways to start doing things differently.🎯 Coaches — if you want to support your ADHD athletes without burning them out... listen to this. 💥 Athletes — if you’re tired of being told to just “try harder” or “stop fidgeting”... this is for you. 🧠 ADHDers — if you’ve ever felt like you’re playing life in hard mode... welcome home.Come as you are. And let’s get untangled.Follow Josephine! https://www.instagram.com/josephineperry76🎧 Let’s get untangledADHD COACHING IT’S TIME TO TURN YOUR ADHD STRUGGLES INTO STRENGTHS AND SHOW UP IN THE WAY YOU WERE ALWAYS MEANT TO! Have you ever felt the need to change who you are in order to fit in? me too! And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself Party girl, house wife, rebel, addict, yogi…. To name a few Hoping that eventually, something would work and something would fix me and make me normal… None of it ever did. But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching. Find out more about my coaching & training programmes below!1-1 Coaching with RosieADHD Certified Trainingshttps://academy1.untangledco.com/home-page The ADHD Movement Group Coaching @adhd_untangleduntangledco.com

Ever felt like you’ve spent your whole life pretending to be someone you’re not… without even realising it?This one’s for you.In today’s episode, we’re diving deep into the masks we wear – the people-pleaser, the overachiever, the chameleon, the ‘good girl’ or ‘good boy’ – all those roles we slip into without meaning to, just to feel safe, accepted, or "normal."But unmasking? That’s a whole other story.Together with Dr. Miguel (our go-to neuroscience and nervous system expert), we get real about the cost of masking, why unmasking isn’t a one-size-fits-all thing, and why it can feel so bloody exhausting trying to “just be yourself” when your nervous system doesn’t feel safe.We explore:The science behind masking, stress, and burnoutWhy unmasking is less about big reveals and more about small, honest stepsThe messiness of identity (and why it's OK to be in-between)ADHD, intuition, and how your body always knows when you're faking itAnd the wild parallels between coming out as neurodivergent and coming out as queerPLUS: a hilarious (and painfully relatable) game of ‘Guess That Mask’ involving marathon medals, thank-you cards, and a very mysterious peach 🍑Whether you're just starting to unmask or you're deep in it, this episode is your reminder: there’s no perfect way to be real. You don’t owe anyone a performance – just your presence.Take an imperfect breath, let the dog off the leash, and come as you are.And untangle ADHD with usADHD COACHING IT’S TIME TO TURN YOUR ADHD STRUGGLES INTO STRENGTHS AND SHOW UP IN THE WAY YOU WERE ALWAYS MEANT TO! Have you ever felt the need to change who you are in order to fit in? me too! And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself Party girl, house wife, rebel, addict, yogi…. To name a few Hoping that eventually, something would work and something would fix me and make me normal… None of it ever did. But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching. Find out more about my coaching & training programmes below!1-1 Coaching with RosieADHD Certified Trainingshttps://academy1.untangledco.com/home-page The ADHD Movement Group Coaching @adhd_untangleduntangledco.com

How many times have you been told to “calm down and take a breath” in the middle of an RSD meltdown?If only it were that simple… or could it be?This episode isn’t about some shiny new trend — it’s about breath. The one thing you carry with you every second of the day — and might just be the most powerful tool you’re not using.I’m joined by Jamie Clements, breathwork coach, founder of The Breath Space, and quite honestly, one of the most authentic voices in the wellness world right now. What I love most about Jamie is that he’s not here to sell you perfection. He’s lived the struggle — from panic attacks and burnout to building a life (and business) rooted in purpose, self-connection and real, grounded service.Together, we untangle: 🌀 Breathwork & ADHD — how simple practices can help with focus, burnout, anxiety, RSD, and that scattered, can’t-stop-won’t-stop feeling 📱 Phone addiction, dopamine, and why society is wired against our nervous systems 🧠 What it really means to live authentically — and how breath helps us come back to who we are ⚠️ Why wellness sometimes misses the mark — and how to do it your way, not the filtered versionIf you’re struggling to show up as yourself, if your nervous system is in overdrive, or if meditation just isn’t your thing… then this one’s for you.Just take an imperfect breath.The kind that’s real, human, and enough.🎧 Tune in. Breathe with us. And let’s get untangled 🧡ADHD COACHING IT’S TIME TO TURN YOUR ADHD STRUGGLES INTO STRENGTHS AND SHOW UP IN THE WAY YOU WERE ALWAYS MEANT TO! Have you ever felt the need to change who you are in order to fit in? me too! And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself Party girl, house wife, rebel, addict, yogi…. To name a few Hoping that eventually, something would work and something would fix me and make me normal… None of it ever did. But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching. Find out more about my coaching & training programmes below!1-1 Coaching with RosieADHD Certified Trainingshttps://academy1.untangledco.com/home-page The ADHD Movement Group Coaching @adhd_untangleduntangledco.com

Game over. Done. Can’t feel awake even after a full night’s sleep?If that sounds familiar, you’re not alone.In this episode, I’m joined by the brilliant Dr. Miguel Mateas (yes, even on holiday) to untangle what ADHD burnout really looks like. Not the kind of burnout that goes away after a weekend lie-in -  the deep kind that hits after weeks, months, maybe even years of pushing through when your brain’s been screaming for a break.We talk masking, people-pleasing, emotional exhaustion and why so many of us keep missing the signs until it’s too late.Here’s what we cover: 🧠 What ADHD Burnout Feels Like – That mental shutdown, task paralysis, and emotional numbness that hits when your system says enough. 🔬 What’s Actually Happening in the Brain – Miguel breaks down the science behind it. Low dopamine, nervous system stuck on high alert, and the cost of acting ‘normal’. ❤️ Real Recovery – Why “just rest” doesn’t cut it and how unmasking is part of the healing process. 🌱 Bouncing Forward – Not back to the person who pushed too hard, but into something more sustainable and true to you. 🧘‍♀️ Simple Tools That Help – No pressure, no perfection. Just small ways to regulate your system and find your way back to calm.This one’s for anyone who’s burned out from trying to keep up — and blamed themselves for slowing down.🎧 Listen now Let’s get untangled and show the world what we’re made of 🧡🖤ADHD COACHING IT’S TIME TO TURN YOUR ADHD STRUGGLES INTO STRENGTHS AND SHOW UP IN THE WAY YOU WERE ALWAYS MEANT TO! Have you ever felt the need to change who you are in order to fit in? me too! And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself Party girl, house wife, rebel, addict, yogi…. To name a few Hoping that eventually, something would work and something would fix me and make me normal… None of it ever did. But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching. Find out more about my coaching & training programmes below!1-1 Coaching with RosieADHD Certified Trainingshttps://academy1.untangledco.com/home-page The ADHD Movement Group Coaching @adhd_untangleduntangledco.com

What really happens when ADHD meets the adrenaline of professional sports? 🏇Today, we’re joined by the incredible Lilly Pinchin, professional jockey and star of the documentary “Racing Minds” 🧡 Lilly openly shares her experience of navigating childhood and a demanding career with ADHD…We get a firsthand look into Lilly’s unique story, exploring how ADHD has shaped her life and fueled her determination. We break down stereotypes and highlight the strengths that come with neurodiversity.Lilly shares her struggles with organisation and impulsivity, as well as her strategies for managing her energy, finding balance and staying focused on her dreams. She emphasizes the importance of self-compassion, finding a supportive community and embracing what makes you different.We explore:Lilly's Experience: Navigating life and a demanding career as a professional jockey.ADHD & Professional Sports: The unique challenges of pursuing a high-intensity career with ADHD.The Power of Passion: How finding a deep love for horses has been a driving force in Lilly's life and career.Emotional Strength & Vulnerability: Lilly's perspective on emotional extremes and the strength it takes to be vulnerable.The Making of “Racing Minds”: What inspired Lilly to share her story and the impact it has had.Advice for Young People & Parents: Encouragement for finding your passion and supporting neurodivergent individuals.Lilly Pinchin’'s story is a powerful reminder that thriving with ADHD is possible, especially when you find your passion and embrace what makes you different.🎧 Listen now!Follow Lilly: https://www.instagram.com/pinch1234Find Lilly’s documentary “Racing Minds” on Amazon Prime!Let’s get untangled and show the world what we’re made of 🧡🖤ADHD COACHING IT’S TIME TO TURN YOUR ADHD STRUGGLES INTO STRENGTHS AND SHOW UP IN THE WAY YOU WERE ALWAYS MEANT TO! Have you ever felt the need to change who you are in order to fit in? me too! And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself Party girl, house wife, rebel, addict, yogi…. To name a few Hoping that eventually, something would work and something would fix me and make me normal… None of it ever did. But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching. Find out more about my coaching & training programmes below!1-1 Coaching with RosieADHD Certified Trainingshttps://academy1.untangledco.com/home-page The ADHD Movement Group Coaching @adhd_untangleduntangledco.com

Dr. Miguel Mateas, an ADHD expert, dives into the emotional rollercoaster of living with ADHD. He explains the ‘curse and the gift’ of feeling things deeply, showcasing how intense emotions can lead to intuition but also overwhelm. The discussion highlights stress responses like fight, flight, freeze, and the often misunderstood fawn response. They explore Rejection Sensitive Dysphoria, unpacking its physical and emotional impacts. Practical coping strategies, including grounding techniques and embracing authenticity, round out this insightful conversation.

Hello Untanglers, Talking to myself is nothing new... but even I was starting to get bored of my own voice on the solo episodes 😂And seeing as one of my words for the year is collaborate, I knew exactly who I wanted to rope in first…Enter: Dr. Miguel Mateas.Creative neuroscientist. And one of the only people I know who can give science some soul.We’ve built a brilliant connection — fuelled by deep chats, honest laughs, WhatsApp check-ins, and like all good friendships, we first connected over food… specifically, a shared love (okay,  borderline addiction) with dark chocolate.And we’re kicking things off with: Food & MoodIf your relationship with food is a bit, shall we say, tangled, you're in the right place. We’re not talking about those rigid diet rules that ADHD brains just laugh at. Instead, Dr. Miguel and I are getting into the real stuff:🧠 Why We Eat How We Eat: Our own tales of bingeing, restricting and that fun cycle of "I'll just eat Doritos for dinner" Sound familiar? 🔬 The Science Bit (But Make it Make Sense!): Dr. Miguel explains the gut-brain connection, why our mood can go haywire after certain foods and what’s really going on. ❤️ No More Shame! We’re all about ditching the guilt. It’s about understanding your body, not fighting it. 🍫 That Dark Chocolate Obsession: Yep, we go there. 🌱 Finding Your Own Framework: Because "one size fits all" is a myth, especially for us. We talk about listening to your body and finding what actually works, even if it’s having tofu with sriracha for a week straight (Miguel, I’m looking at you!). 🤯 Meds & Munchies: Ever put on weight on your meds when everyone else loses their appetite? We’ve both been there!This isn’t about perfect eating; it’s about awareness, self-compassion and figuring out how to nourish ourselves - brain, gut and soul - without losing our minds. Dr. Miguel brings the science, I bring the chaos and together we’re untangling it all.🎧 Tune in for our first ever episode! Let’s get untangled and show the world what we’re made of 🧡🖤ADHD COACHING IT’S TIME TO TURN YOUR ADHD STRUGGLES INTO STRENGTHS AND SHOW UP IN THE WAY YOU WERE ALWAYS MEANT TO! Have you ever felt the need to change who you are in order to fit in? me too! And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself Party girl, house wife, rebel, addict, yogi…. To name a few Hoping that eventually, something would work and something would fix me and make me normal… None of it ever did. But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching. Find out more about my coaching & training programmes below!1-1 Coaching with RosieADHD Certified Trainingshttps://academy1.untangledco.com/home-page The ADHD Movement Group Coaching @adhd_untangleduntangledco.com

Feeling exhausted trying to juggle it ALL with ADHD?You're definitely not alone! Today I’m joined by the incredible Kate Moryoussef 🧡 Host of the ADHD Women's Wellbeing podcast and author of the ADHD Women's Wellbeing Toolkit.In this episode, we're getting real about the messy ‘chaos’ of navigating ADHD, hormones, motherhood and the relentless pressure of hustle culture. We’re moving past rigid expectations and societal "norms" to explore how you can create a life that truly aligns with how your brain and body work best.Kate shares her personal journey, the ups and downs of writing a book with ADHD and her passion for empowering neurodivergent women. We’re talking practical solutions, mindset shifts and the power of self-compassion!We get into:The Reality of Juggling It All: Why women are so exhausted and how ADHD adds another layer to the challenge.Hormones & ADHD: Untangling the complex relationship and finding what truly supports your wellbeing.Imposter Syndrome & Limiting Beliefs: How to overcome them and embrace your unique strengths.The Importance of Self-Compassion: Ditching the pressure and finding balance in a fast-paced world.Navigating Sensory Overload: Practical tips for managing your environment and protecting your energy.From Burnout to Brilliance: How to create a sustainable life and business on your own terms.If you’re tired of feeling like you're not doing enough and ready to embrace your authentic self, this episode is for you. Let's break free from the hustle and find our own unique rhythm.🎧 Listen now!Kate is also a speaker at our ADHD Informed Coach Training this May! Join her session on ADHD and Emotions: Building Your Real Life Toolbox 🧡 It’s the last week to join so don’t miss out! https://linktr.ee/adhd_untangledFind Kate and her amazing work at: https://www.adhdwomenswellbeing.co.ukLet’s get untangled and show the world what we’re made of 🧡🖤ADHD COACHING IT’S TIME TO TURN YOUR ADHD STRUGGLES INTO STRENGTHS AND SHOW UP IN THE WAY YOU WERE ALWAYS MEANT TO! Have you ever felt the need to change who you are in order to fit in? me too! And I’ve spent so many years hectically running around this world trying to be everything and everyone else but my true myself Party girl, house wife, rebel, addict, yogi…. To name a few Hoping that eventually, something would work and something would fix me and make me normal… None of it ever did. But two things in my life that have allowed me to live a more meaningful and authentic life and that is Yoga & My ADHD Diagnosis, which is why I am on a Mission to support as many individuals with ADHD to turn their struggle into strength with ADHD through Movement & ADHD Coaching. Find out more about my coaching & training programmes below!1-1 Coaching with RosieADHD Certified Trainingshttps://academy1.untangledco.com/home-page The ADHD Movement Group Coaching @adhd_untangleduntangledco.com