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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

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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35:39

Episode 63: What is Empathy Burnout + 7 Gentle Ways...

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

2025/11/24

Feeling drained, foggy, or emotionally tapped out during the holidays? You're not alone. In this episode, you'll learn what empathic burnout is, how it shows up in your body, and why certain times like the holiday season can increase the risk due to higher emotional exposure, shifting routines, and layered relational dynamics. Whether you're neurodivergent, highly sensitive, or just carrying too much, this episode will help you understand why self-compassion is the most powerful (and most

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57:41

Episode 62: How To Regulate the Autistic and ADHD...

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

2025/11/17

Have you ever thought: "Why am I so tired all the time? Why do I feel disconnected, like I'm watching life happen but not really in it?" You probably thought something was wrong with you and didn't consider that it could be a nervous system thing. In this episode: what your nervous system actually does, what "regulation" really means (without cold plunges), and why feeling tired or foggy sometimes is normal even if it's not ideal. And how if you're neurodivergent, your nervous system may function in

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45:48

Episode 61 How To Deal with Panic Attacks Vs....

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

2025/11/10

Panic attacks and autistic meltdowns share some common symptoms but happen for different reasons. A panic attack is a short circuit in the nervous system and not a total sensory overload, while an autistic meltdown isn't out of nowhere — it's a total nervous system overload based on external triggers. If you are AuDHD and have panic attacks, being able to tell the difference between these two experiences is important because they need different responses. I talk about how to respond to both in this

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37:31

Episode 60: The Importance of Routines for ADHD + My...

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

2025/10/30

Morning and night are the two times of day that do more to stabilize an ADHD brain than any productivity hack ever could. In this final Organize October episode, I talk about the science of how morning routines provide dopamine stabilization and evening routines need sensory cues to train our nervous system to power down. Get the ad-free and video version of this episode and more organize bonus episodes on Patreon - click here for a 7 day free trial. Show Notes: Get On The Waitlist for Jen's

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43:41

Episode 59: How to Organize Your Home Cleaning Routine

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

2025/10/28

In this Organize October episode, I talk about organizing how to clean your home in a way that hopefully works for you without having to "binge deep clean", how to think of cleaning as functional and make it fun, my new laundry system that helps with our impulsivity and my new obsession: the House Purse. Get the ad-free and video version of this episode and more organize bonus episodes on Patreon - click here for a 7 day free trial. Show Notes: Get On The Waitlist for Jen's Online Course "How To

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01:18:29

Episode 58: 4 ADHD Planning Tools and Systems To...

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

2025/10/24

It’s Organize October here on the podcast! In this episode, I’m getting into the time management, scheduling & planning methods that I’ve finally figured out and that actually work for me. I’ll be taking you through my notebook system, time tracking, index card daily and weekly planning, time blocking method, notes app organizing and idea capturing. It’s a LOT. If you want to join the Patreon at 31% off an annual or monthly membership click here and use code: 14B85 Show Notes: 15% Off Appointed

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17:21

Patreon Only Episode #57: Letting Go Of My Fantasy...

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

2025/10/06

In a special Patreon Only Episode of the podcast, I chat with my ADHD coach Paula Engebretson, host of the I’m Busy Being Awesome Podcast. To listen to or watch this episode ad-free and in full - jump on over to Patreon and with this link you can get a 7-day-free-trial. 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

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30:25

Ep 56: Weird Habits & Traits: Is it ADHD or AuDHD?...

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

2025/09/29

This episode started with a simple question I asked on social media: “What’s a weird habit of yours that you wonder if it’s tied to your ADHD/AuDHD?” Hundreds of responses came in. This is part 3 of this three part series. In this episode the themes explored are systems and rituals around time tricks, sorting, and hyperfocus. SHOW NOTES You Are A Lot Podcast On Patreon 7 Day Free Trial 30 FREE DAYS to BRAIN FM Wire Your Brain For Focus! Jen's Every 10 Day Newsletter: “This Is A Lot” Send an email

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36:59

Episode #55: Weird Habits & Traits: Is it ADHD/AuDHD?...

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

2025/09/22

This episode started with a simple question I asked on social media: “What’s a weird habit of yours that you wonder if it’s tied to your ADHD/AuDHD?” Hundreds of responses came in. This is part 2 of this three part series. In this episode the theme is the body-based side of ADHD and AuDHD—the textures we can’t stand, the stims that keep us grounded, rituals around food, the need for symmetry, and all the little physical quirks that help us regulate. SHOW NOTES ‘This Is A Lot’ Resources: You Are A

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44:42

Episode #54: Weird Habits & Traits: Is it ADHD/AuDHD?...

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

2025/09/15

For the ad-free audio and video version of this episode - join me over on Patreon by clicking here for a 7-day-free trial. This episode started with a simple question I asked on social media: “What’s a weird habit of yours that you wonder if it’s tied to your ADHD/AuDHD?” Hundreds of responses came in. The traits or quirks that I read were hilarious, heartbreaking, and a lot were relatable to me. While these behaviors might sound random or odd, or overly specific to a neurotypical, they’re loaded

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08:40

PATREON ONLY EPISODE 53: When You Freeze In Your Free...

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

2025/08/25

In this Patreon Only episode: I give advice (and information backed by neuroscience and trauma informed experts) to a Patreon subscriber who wrote a question in the chat community. The themes in this question are so relatable to us ADHD/AuDHD humans like; feeling overwhelmed when we finally have time to ourselves, freezing when it’s time to make a decision, struggling to know what we actually want in the short-term and long-term; feeling ashamed about all of that, and having trouble asking for help

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47:23

Ep 52: Understanding The Emotional Impact of School...

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

2025/08/18

In this episode, I am talking about an article in Psychology Today called Why Autistic, ADHD, and AuDHD Students Are Stressed at School that shines a light on a new study that shows that schools place double emotional burdens on neurodivergent students. I talk about how so many of us were overlooked for diagnosis as kids and how our emotional needs weren’t being met and how we carried that emotional neglect from the world into adulthood. This show exists because of my Patreon members — and I’m

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20:41

Out From The Paywall EP: Autistic & AuDHD Humans Do...

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

2025/08/11

Autistic & AuDHD Humans Do Not "Understand" Hierarchy This month's Out From Behind The Paywall Episode is a Little Pod bonus episode that until today was on Patreon only. I'm talking about the AuDHD and Autistic tendency to not be motivated by social climbing and not wanting to cooperate with workplace hierarchies. I know what it’s like to feel alone with your brain. That’s why I make this show—and most of the deep-dive, honest stuff lives on Patreon. This episode is just a taste. If it helped you

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49:12

Episode 51: Nevermind Self-Esteem, It’s All About...

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

2025/08/04

In this episode: It's all about letting go of self-esteem as a goal. It's vague, unmeasurable, and often just makes things worse—especially for people with ADHD/AuDHD. But self-efficacy is EVERYTHING. Simply put: it’s the realistic belief that you have the skills to do a task or handle a situation. Your self-efficacy can be improved (thanks to neuroplasticity) and there is irrefutable science and studies that support its life-changing results. I’ll explain more about the findings on self-efficacy,

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55:45

Episode 50: How Hope Affects ADHD + Steps &...

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

2025/07/28

In this episode: Most people don’t associate ADHD with hope — but they should. This episode explores the science behind hope as a cognitive process. Drawing on research I look at how hope is built, how it functions in the brain, and how it can get eroded by chronic adversity — especially for people with ADHD and AuDHD. If you’ve been struggling with follow-through, feeling stuck, or wondering why things feel harder than they “should,” this is an episode that explains why — and how you can cultivate

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