Self-Care Routines & Nervous System Regulation for ADHDers with Kate Moryoussef

In this conversation, I sat down with Kate to explore the beautifully complex world of ADHD and especially how it shows up in women and why a one-size-fits-all approach just doesn’t cut it. This wasn’t a surface-level chat about productivity hacks. We went deeper. Into burnout, nervous system regulation, screen time, shame, self-trust, autonomy, and what it actually means to live well as a neurodivergent person.

One of the biggest takeaways? ADHD can look completely different from one person to the next—especially in women. It often gets missed or misunderstood because it doesn’t always show up in the ways people expect. Instead of hyperactivity, it might look like zoning out, people-pleasing, chronic overachieving, or deep emotional overwhelm. Recognising how it manifests for you is one of the first steps toward clarity and self-compassion.

We also talked about burnout—something so many ADHDers are deeply familiar with. The kind that sneaks up after months (or years) of pushing through, masking, and trying to live up to expectations that never really fit in the first place. Burnout isn’t just about being tired. It’s about a nervous system stuck in overdrive. And recovery doesn’t come from doing more—it comes from slowing down, regulating, and listening to what your body’s been trying to tell you all along.

A big part of the conversation was about what actually supports us as ADHDers, not just in surviving, but in thriving. We talked about the importance of flexible routines that feel good (not forced), creating boundaries that honour our capacity, and learning to ask for help without guilt. Autonomy, freedom, and choice came up again and again. It’s not about fitting into someone else’s box, it’s about designing your own.

Kate also gave us a sneak peek into her upcoming book, which is full of practical and thoughtful tools to support women with ADHD. What stood out most was the reminder that healing and empowerment don’t come from fixing ourselves—they come from understanding ourselves.

Key takeaways from our conversation:

• ADHD can manifest differently in women compared to men.

• Understanding ADHD requires recognizing its neurodevelopmental nature.

• Screen time can exacerbate ADHD symptoms and mental health issues.

• Regulating the nervous system is crucial for managing ADHD.

• Individualized approaches are essential for effective ADHD management.

• Finding joy in small, intuitive practices can enhance daily life. Living in a world that doesn't support us can lead to self-doubt.

• Trusting yourself is essential in navigating life with ADHD.

• Asking for help is okay and necessary for growth.

Skip ahead to what you need…

00:00 Introduction to ADHD and Personal Journeys

03:05 Understanding ADHD in Women

05:54 The Impact of Screen Time on ADHD

08:52 Burnout and the ADHD Experience

11:50 Nervous System Regulation and ADHD

15:02 Practical Strategies for Nervous System Regulation

18:02 Finding Individualized Approaches to Wellbeing

27:50 Navigating Morning Routines with ADHD

31:59 Finding Autonomy in Daily Life

39:04 The Importance of Asking for Help

45:23 Embracing Neurodiversity and Personal Strengths

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DISCLAIMER: Everything mentioned in this podcast is only my/my guests’ opinion and should not be a substitute for seeing a medical professional. Please seek advice from your doctor and confirm with them that they are happy for you to implement something you heard on the podcast.