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Ready to Thrive Your Way?

Take the first step toward beating burnout and finding your flow. Whether you’re here for quick wins or long-term transformation, we’re here to help.

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Let’s stay connected! Whether you’re looking for tips, validation, or just a relatable voice on your ADHD journey, you’ll find it all on my socials. Come join the conversation—I’d love to connect with you!

@adhdwithjohannab
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Helping ADHD women thrive with rhythm, clarity, and community.

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About Johanna
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About Johanna
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New episode live! 🎙️🎧 In today’s @adhdherway podca

New episode live! 🎙️🎧
In today’s @adhdherway podcast I have Sandhya from @onwardsandupwardspsych and we discuss burnout,
Energy accounting and navigating accommodations and diagnoses for kids and adults.

Burnout is often the doorway to a neurodiversity diagnosis.
Not because you failed.
But because your nervous system has been in override for years.

This episode is about:
• ADHD and autism in kids and adults.
• What to do after a new diagnosis.
• And how to prevent neurodivergent burnout going forward.

🎧 Full episode out now! Comment 65 and I’ll it your way.

#burnoutprevention #burnout #neurodiversity #adhd #autismacceptance

Let me explain…. Three years ago I was just 5 mon

Let me explain….

Three years ago I was just 5 months postpartum, late diagnosed ADHD, and starting to build a business. I did not even fully trust myself to say it out loud yet to all my family and friends.

Two months in, my books were basically full. That part felt surreal. Like things were moving faster than my nervous system could keep up with.

What people did not see was the cost of building it.

Every rejection stung. Every no stayed with me longer than it should have. Even comments on insta felt too personal.

At the time, I thought it was just imposter syndrome. Looking back, I can see how much RSD was driving it. Everything felt exposed while I was already postpartum and stretched thin.

From the outside, it probably looked like momentum. Inside, it was pride mixed with constant bracing.

I thought that feeling would disappear once I had been doing this longer. But it still shows up, especially now when I am stepping into something new.

The difference is I do not take it as a warning sign anymore. I know now it is what happens when growth moves faster than identity.

If rejection lands harder than success ever has, you are not alone. Save this for the building season or next stretchy season.

🤍Johanna

For years, my routine only worked on good weeks. T

For years, my routine only worked on good weeks.
Then capacity dipped launches, life, hormones and everything stalled.

So instead of chasing another “better” routine,
I went down a rabbit hole of ADHD research, nervous system work, and a lot of real-life trial and error.

What kept showing up was this… ADHD brains (and all-or nothing mind) don’t need stricter rules. They need the right ingredients.

So the three things I’m taking into 2026 are:
• building weeks around optimal brain ingredients (not neurotypical rules)
• planning with realistic capacity + self-compassion
• using habits that reliably help brains start like habit stacking, body doubling, small dopamine hacks

That shift stopped the boom–bust cycle.

If you want more of these habit tips and routine foundations for ADHDers or anyone with a busy boom-bust mind grab the resource I created with lived experience, strategies trialled and tested with the 100s of women I’ve supported, and my psychology background.

comment ROUTINE and I’ll send you the link
to my ADHD routine bundle packed with my favourite strategies, self-compassion cards, and journal prompts
I’m taking into 2026 🤍

#routine #adhd #adhdtips #productivity #burnoutprevention

Saving you years of trial and error. 💁‍♀️ 1. Rigi

Saving you years of trial and error. 💁‍♀️

1. Rigid “routines” and daily planners
I stopped forcing consistency when my dopamine and energy aren’t consistent. ADHD brains do better with flexibility than repetition alone.

2. Willpower based systems
I no longer blame myself for “lack of motivation”. ADHD isn’t a motivation problem, it’s an executive functioning and regulation difference.

3. Overloaded to-do lists
I noticed long lists made me avoid everything. Fewer, prioritised tasks reduce cognitive load and paralysis.

4. Time blocking down to the minute
I stopped pretending my ADHD brain experiences time accurately. Time blindness makes overly precise and rigid schedules dysregulating

5. Habit trackers as accountability tools
When tracking became proof I was “failing”, it increased shame, not follow through. That’s especially true for ADHD women.

6. Productivity before regulation
I’ve learnt the hard way that planning doesn’t work when my nervous system isn’t regulated first.

7. “the perfect 5 am morning routine”
My energy changes daily. Hormones, sleep, stress, life. Rigid routines ignore that reality for ADHD brains.

If routines have always felt like you’re failing …
they probably just weren’t designed with your ADHD brain in mind.

Tomorrow im unpacking what my ADHD friendly routine will actually look like 💗 Follow me along and stay tuned!

#adhdhacks #antihustle #2026goals #morningroutines☀️

Setting realistic standards 💁‍♀️ Check in with me

Setting realistic standards 💁‍♀️

Check in with me again in Dec 2025 🙈

#goalsetting #newyearsresolution #2026 #newyearnewme #newyearnewyou

The unhinged habits helped the most😅 This year h

The unhinged habits helped the most😅

This year held grief, growth, wins I didn’t see coming, and not so helpful habits that kept things looking “successful” on the outside but I ignored my capacity on the inside.

Some things grounded me.
Some things nearly broke me.
Most of 2025 trial and error taught me something important.

The biggest lesson? I’m not here to force myself into systems that weren’t built for my nervous system.

I’m taking compassion, regulation, connection, boundaries, and “doing the thing anyway” into 2026.
And leaving behind anything that requires self-abandonment to sustain.

Share the most unhinged habits you’re taking into 2026.

#reflection #nervoussystemregulation #adhdtips

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