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PODCAST

"You Are A Lot" (an ADHD/AuDHD podcast)

This is the "You Are A Lot" (an ADHD/AuDHD podcast) and I"m your host, Jen Kirkman. Has anyone ever said to you, "Um, you"re kind of a lot?" If they have this podcast is your new favorite show. Welcome to You Are a Lot in ADHD, AuDHD podcast. I"m your host Jen Kirkman. On this show, I talk about my personal experience of my later in-life diagnosis as an AuDHD human. That is ADHD and Autism Spectrum Disorder. I discuss the latest research and I aim to create an affirming lesson from neurodivergent

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All Episodes

17:19

Ep# 79 Little Life Reset: Walk For Ten Minutes To...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/04/20

In this episode of the April Little Life Reset series, I explore the "walking reset" which is the idea that just 10 minutes of walking without distractions can spark creativity, reduce worry, and shift your perspective in a way that sitting and thinking simply can't. Inspired by an author's quote about only trusting creative thoughts that come while walking, I share how I tried (and failed) to build a big, ambitious daily park routine before realizing that a simple walk around the block was all I

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15:44

Ep #78 - Little Life Reset: Sleep Is Not the Thing to...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/04/13

This is the third episode in my 8 part series for April (4 of the episodes are Patreon bonus episodes) called Little Life Resets. This one is about sleep, (no, it's not about insomnia.) This is for the ADHD/AuDHD humans who don't have issues with sleep but keep deciding to cut down significantly on sleep in order to have "more time." I talk about why cutting sleep to "be more productive" is actually the thing making you less productive. And I hope to get you to believe that if you can go to bed with

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25:33

Ep #77 Little Life Reset: Sit With Yourself For Two...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/04/02

This is the first episode in my 8 part series for April (4 of the episodes are Patreon bonus episodes) called Little Life Resets. This one is about Self-Atunement. Basically it means starting your morning, and checking in during the day to quickly acknowledge any feelings instead of zoning out. I walk you through exactly how I check in with myself (yes, I literally say "hi Jen") and how this helps with overwhelm, dissociation, and fear of feelings. Weekly bonus episodes, video episodes, ad-free

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31:58

Ep# 76: When Exhausting Relationships Take Up Time

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/03/30

In this episode, I'm talking about the "laziness lie" from Dr. Devon Price's book Laziness Does Not Exist and how believing you're lazy if you don't help people can quietly destroy your boundaries. I get into why some relationships leave you exhausted, how over-helping actually keeps people stuck, and what it looks like to start pulling back in small, realistic ways. Get support in Jen's "We Are A Lot" online community. An interactive (yet self-paced, no forced socializing) group giving you 24/7

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43:17

Ep# 75: Hyper-Curiosity and ADHD: When Your Brain...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/03/23

In this episode, I talk about the emerging idea of ADHD and hyper-curiosity - the intense urge to explore, research, and learn everything right now. Hyper-curiosity can fuel creativity and discovery, but it can make modern life harder to manage. Check out Dr. Anne-Laure Le Cunff's book Tiny Experiments, (20% off with my link) which can help the hyper-curious mind figure out how to live in a goal obsessed world. Get support in Jen's "We Are A Lot" online community. An interactive (yet self-paced,

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45:24

Ep# 74: ADHD Understimulation: When Boredom Feels...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/03/16

In this episode, I'm talking about ADHD understimulation: what it is, why it feels so much bigger than boredom, and how it can leave you feeling physically stuck, mentally foggy, restless, or exhausted. I compare understimulation to procrastination and depression and I've got some solutions to stay stimulated. Get support in Jen's "We Are A Lot" online community. An interactive (yet self-paced, no forced socializing) group giving you 24/7 peer to peer support. It's designed for ADHD/AuDHD humans

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32:50

Ep 73: Do You Actually Want to Meditate? ADHD,...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/03/09

Why is it so hard to do something we say we want to do—like meditation? In this episode, Jen responds to a listener from her Patreon community who says she knows meditation is good for her but can't get herself to do it consistently. The conversation quickly turns into a bigger question: do you actually want to do the thing, or do you just think you're supposed to? Get support in Jen's "We Are A Lot" online community. An interactive (yet self-paced, no forced socializing) group giving you 24/7

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58:37

Ep# 72: Why Do My Feelings Change So Fast With ADHD &...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/02/23

To get this episode ad-free as well as a video version and E-book visit the Patreon join page for more info and a free trial. Why do your feelings change so fast with ADHD or AuDHD? How can you go from crying to fine in ten minutes? Why does it feel like the first feeling never even happened once it's gone? In episode #72 Why Do My Feelings Change So Fast With ADHD & AuDHD? I go over how fast feelings shift in ADHD and AuDHD through Emotional Self-Monitoring (Thomas E. Brown's executive function

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32:03

Ep# 71 - ADHD & AuDHD: Why Do My Feelings Contradict...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/02/16

To get this episode ad-free as well as a video version and E-book visit the Patreon join page for more info and a free trial. Why do you feel excited and dread at the same time? Why do you want something and also don't? In episode #71 ADHD and AuDHD: Why Feelings Feel Permanent, I talk about when you feel two opposite feelings at the same time. Don't worry. You're not unstable! You're emotionally complex. Listen if you want to learn how we process multiple feelings at the same time, how our

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32:06

Ep #70 - ADHD and AuDHD: Why Feelings Feel Permanent

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/02/09

To get this episode ad-free as well as a video version and E-book visit the Patreon join page for more info and a free trial. Why does it feel like the emotion you're in right now is going to last forever? In episode #70 ADHD and AuDHD: Why Feelings Feel Permanent, I explore why we struggle to hold onto the idea that feelings change because when one shows up, our attention locks onto it, making it feel permanent and all-encompassing. I explain how time perception, working memory, and emotional

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36:33

Feelings vs Emotions: What's the Difference and Why...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/02/02

It's Feelings February, on the "You Are A LOT" podcast, and I'm starting the first episode of the month with a basic question: what's the difference between an emotion and a feeling? Emotions are real-time body signals—racing heart, tight chest, clenched jaw, shallow breathing. Feelings are what you become aware of and can name after your brain interprets those body signals. For ADHD and AuDHD humans, there's often a lag between the emotion happening and the feeling "forming," (due to our issues

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44:43

How to Use Accountability for ADHD Motivation: Body...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/01/26

In this episode, I share how I use accountability as a practical tool for ADHD without it feeling punishing or pressured. If you've got ADHD (or AuDHD), deal with time blindness, procrastination loops, or resistance like PDA / demand avoidance, this approach can help you stay present, reduce overwhelm, and actually follow through. I break down the three types of accountability (personal, public, and community), explain why body doubling works so well for ADHD brains, and show how simple check-ins

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44:56

Planning, Capacity, and Why January Motivation Fades...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/01/19

In this episode, I'm talking about capacity and why so many ADHD/AuDHD humans feel blocked from doing the things they genuinely care about. It covers the Fresh Start Effect, and how dopamine spikes when we look forward to things more than when we're actually doing them, which is why January motivation fades so quickly. I get into the difference between wanting to create, connect, or rest, and having the space, energy, or setup to actually do it. This year, I'm still figuring out daily goal-setting,

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40:48

It's "Just Fine January" and I hit reset by canceling...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/01/12

This January I'm not making resolutions, I'm making space in my life. In this episode, I talk about what happened when I realized my 2025 ideas weren't sustainable, why I canceled projects I'd been grinding on for months, how I'm re-thinking my goal-setting and as an AuDHD human, what I refuse to carry into 2026. To listen to this episode without ads, try the ad-free version (of all episode) on Patreon for 7 days just by clicking here. Show Notes My podcast webpage is another place to listen, along

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01:11:52

Interview With ADHD Coach Paula Engebretson

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2026/01/05

In This Out From The Paywall Episode: I chat with my ADHD coach Paula Engebretson, host of the I'm Busy Being Awesome Podcast. Take Paula's free quiz to find out your overwhelm response type! We talk about the realities of navigating ADHD through different "seasons of life," why rigid systems rarely work, and how values, energy levels, and self-understanding need to guide how we build routines. I share my own ADHD "rock bottom" and what shifted when I stopped chasing the "perfect planner" and

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25:08

Out From The Paywall "Tossing: An ADHD Trait"

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2025/12/29

It's an ADHD trait that people are starting to talk about as something uniquely part of our executive functioning difficulties. It refers to throwing out our DOOM (Didn't Organize, Only Moved) piles or any amount of clutter because starting or planning the large task of organizing is causing us to be too overwhelmed. Experts agree that this is not the best way to handle our clutter and recommend other strategies which I'll list below. I tell a personal story about when I had to "toss" and how it was

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21:28

Out From The Paywall "Clutter Checks"

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2025/12/19

In this episode I talk about the constant cycle of burnout, clutter, and resentment that comes with our brain, from tossing bags on the table, leaving yesterday's project out, and then facing the chaos that feels like the FBI searched your home. I talk about why putting things away feels boring, impossible, or like it will take ten hours, and why I get mad at "Past Me" for leaving messes for "Future Me." I share how I stumbled onto something called Clutter Check, a 10–15 minute daily routine that

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17:15

Episode #65 - How To Rest & Relax with ADHD + 27...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2025/12/15

Rest can feel confusing, uncomfortable, or even stressful when you're neurodivergent. In this episode, I talk about how rest shows up differently for ADHD, autistic, and AuDHD brains, why typical advice doesn't always work, and how to stop treating rest like a reward. I walk through the difference between rest and isolation, how to rest with people, and offer 27 quick, micro break ideas. If rest makes you feel guilty, or restless, I hope this episode will help you rethink what rest can look like on

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30:51

Episode 64: 27 Fun & Cozy Gifts for AuDHD & ADHD Adults

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2025/12/08

If holiday gift-giving stresses you out, you need to listen to this one. In this episode, I talk about why gifting can be so overwhelming (executive dysfunction, decision fatigue, social pressure) and how to make it easier. I share simple ways to lower the mental load, like using gift categories, anchoring to one idea, and giving yourself permission to give late (or not at all). I also created a few curated, neurodivergent-friendly gift guides to help you shop with less stress. Listen now and take

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25:04

Patreon Only Episode - Organize to Prevent Impulse...

"You Are A Lot" (an ADHD/AuDHD podcast) ·

2025/12/01

Using shopping for a quick hit of dopamine is definitely an emotional regulation issue, and trying to fill any empty hole in our soul with stuff is a very deep situation. BUT that's not what this episode is about. Sometimes, being organized about how we spend money can bring us into reality where we can clearly see how much we spend (if we overspend) or how quickly we make decisions to spend (if we are impulsive with spending) and from there we can make changes. But we have to get organized first

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