Micro-moments: rituals that anchor wellbeing

In this week's episode ofThe ADHD Women’s Wellbeing Podcast, I’m joined by psychologist, researcher, and founder of Outset Wellness, Sonia Ponzo, for an insightful conversation surrounding motivation and ADHD.

Sonia has over a decade of experience at the intersection of behaviour change and mental health, and is passionate about creating body-first, science-backed tools that support real change for neurodivergent people.

Together, we explore the deep-rooted struggles so many of us with ADHD face when it comes to starting, sustaining, and trusting ourselves, especially as entrepreneurs. But when we find something that truly lights us up, everything shifts. It’s not that we’re broken; we just thrive differently and finding our thing can transform not only how we work but also how we treat ourselves along the way.

My new book, The ADHD Women's Wellbeing Toolkit, is now available, grab your copy here!

Key Takeaways:

1. How ADHD presents differently between women and the urgency of nuance in recognising this
2. The emotional and physical cost of burnout for high-achieving ADHDers
3. Why starting tasks can feel impossible for those with ADHD
4. How poor interoception can cause ADHD paralysis due to a lack of awareness
5. The missing conversation regarding invisible energy drains how to rebuild self-trust
6. The role of movement as a gentle way to reconnect to your body and build momentum
7. The shift from “all or nothing” to “everything counts” in creating sustainable movement habits
8. Reframing exercise as intuitive movement instead of punishment or pressure
9. Why increased awareness isn’t enough without accessible, real-life support and action
10. How Outset Wellness helps neurodivergent minds create habits that feel safe and sustainable

Whether you’ve felt stuck in cycles of burnout, confusion, inconsistency, or self-blame, this conversation will gently remind you that you’re not broken, and that your body might just hold more answers than you think.

Timestamps:

1. 00:01 - Introduction to ADHD Women's Wellbeing
2. 08:31 - Understanding ADHD and Burnout
3. 11:56 - Understanding Interoception and ADHD
4. 16:16 - The Support Outset Provideds
5. 29:10 - Finding Balance: Personal Reflections on Burnout and Self-Care
6. 38:57 - Finding Balance in Busy Lives

Join the More Yourself Community - the doors are now open!

More Yourself is a compassionate space for late-diagnosed ADHD women to connect, reflect, and come home to who they really are. Sign up here!

Inside the More Yourself Membership, you’ll be able to:

1. Connect with like-minded women who understand you
2. Learn from guest experts and practical tools
3. Receive compassionate prompts & gentle reminders
4. Enjoy voice-note encouragement from Kate
5. Join flexible meet-ups and mentoring sessions
6. Access on-demand workshops and quarterly guest expert sessions

To join for £26 a month, click here. To join for £286 for a year (a whole month free!), click here.

We’ll also be walking through The ADHD Women’s Wellbeing Toolkit together, exploring nervous system regulation, burnout recovery, RSD, joy, hormones, and self-trust, so the book comes alive in a supportive community setting.

Links and Resources:

1. Find my popular ADHD workshops and resources on my website [here].
2. Follow the podcast on Instagram: @adhd_womenswellbeing_pod
3. Visit the Outset Wellness website or connect with Sonia on LinkedIn
4. Access 20% off Outset Wellness services for 3 months using the code NE20

Kate Moryoussef is a women's ADHD lifestyle and wellbeing coach and EFT practitioner who helps overwhelmed and unfulfilled newly diagnosed ADHD women find more calm, balance, hope, health, compassion, creativity and clarity.