Pause Purpose Play

In this episode of Pause, Purpose, Play, we dive deep into the powerful connection between shifting hormones and neurodivergence with Dr Fionnuala Barton, also known as The Menopause Medic. We explore how the natural fluctuation and decline of estrogen, progesterone, and testosterone can drastically worsen ADHD symptoms both across the monthly menstrual cycle and throughout perimenopause. These hormonal shifts often show up unexpectedly as heightened anxiety, cognitive changes, and intense brain fog, leaving many women struggling with word-finding, memory gaps, constant distractibility, and zoning out. Left unmanaged, this combination significantly increases the risk of complete burnout. Dr Barton explains why these symptoms frequently intensify during the luteal phase right before a period, and emphasizes that it is never too early to seek medical support, even for those under the age of forty-five. Throughout our conversation, we cover the vital importance of ruling out overlapping factors like iron deficiency and Premature Ovarian Insufficiency. We also demystify the medical side of hormone health, discussing sensitivity to contraception, the trial-and-error process of finding the right HRT delivery method, and how to distinguish between PMDD, traditional PMS, and perimenopausal tracking. We talk about practical, everyday strategies that support your brain and body without the pressure of perfectionism. Dr Barton shares foundational lifestyle habits centered around quality sleep, consistent hydration, and steady nutrition packed with complex carbohydrates, protein, fiber, calcium, omega-3s, vitamin D3/K2, and creatine. We wrap up with actionable advice on how partners can step in to provide meaningful support, making this a must-listen episode for anyone navigating the intersection of ADHD and hormone health.

In this episode, I’m sharing a more personal reflection on what it’s actually like to move through grief when your brain is already wired for intensity, sensitivity, and self-questioning.Because one of the things I’ve noticed…n is how quickly grief can get mislabelled as avoidance. You might think: “Why can’t I just get back to normal?” “Am I slipping?” “Do I just need more discipline?” But what if that’s not what’s happening at all? In this episode, we explore: The difference between avoidance vs readiness after grief (and why that matters) How your nervous system processes loss (and why you feel so tired) The productivity pressure ADHDers carry, to push through and perform What it means to listen inward instead of overriding yourself Gentle ways to support yourself when you feel raw, slower, or not quite ready Want support with this work?If this episode resonates, this is exactly the kind of space I create inside my coaching work — where we move away from burnout and pressure, and towards self-trust, nervous system safety, and sustainable ways of living and working with ADHD. Join me in person at Golden – 15th May in London A space to connect, unmask, and be around women who get it—without having to explain yourself. Golden In Person Event May 2026

In this episode, Michaela explores the difference between trying to fit in and truly belonging, especially for ADHD and neurodivergent women who’ve been labeled “too much”—too sensitive, intense, chatty, or emotional. She reflects on how our bodies often sense when something is off in social settings, from subtle exclusions to polite but insincere connections, and how this can fuel overthinking and rejection sensitivity. Michaela also shares how things change when you’re with the right people: less replaying conversations, more ease, and the start of unmasking—not by force, but in the presence of safety. Events mentioned in this episode: Sweden ADHD Women’s Retreat (11–14 June)A small, curated space (only 5 spots) for rest, reflection, and connectionhttps://thethomasconnection.thrivecart.com/shine-retreat-2026/ Golden – London (15 May)A brunch-style in-person event to pause, reflect, and connect with like-minded womenhttps://thethomasconnection.thrivecart.com/golden-in-person-event-may-2026/

If you feel constantly “on” - ticking off tasks, replying to messages, holding everything together - this episode is your reminder that your best thinking doesn’t happen in the busy… it happens in the pause. In this solo episode, Michaela Thomas explores the power of deeper reflection - and why creating space (not more productivity) is often the missing piece for ADHD brains. From a simple walk through London to imagining a retreat in Sweden, this episode invites you to rethink what rest, creativity, and problem-solving really look like. In this episode, Michaela covers: Why constant busyness blocks creativity and insight The role of the default mode network (DMN) in ADHD — and why mind-wandering is not a flaw How “being away with the fairies” might actually be where your best ideas live The hidden cost of executive functioning overload (yes, even by 9am…) Why rest doesn’t have to mean being still or silent How movement (walking, swimming, singing) can unlock reflection and emotional processing The power of unstructured space vs over-planned routines A reframe on retreats — from “doing” to being, connecting, and allowing Events mentioned in this episode: Sweden ADHD Women’s Retreat (11–14 June)A small, curated space (only 5 spots) for rest, reflection, and connectionhttps://thethomasconnection.thrivecart.com/shine-retreat-2026/ Golden – London (15 May)A brunch-style in-person event to pause, reflect, and connect with like-minded womenhttps://thethomasconnection.thrivecart.com/golden-in-person-event-may-2026/

In this episode of the Pause Purpose Play podcast, host Michaela welcomes clinical psychologist and knitting enthusiast Dr. Mia Hobbs. The conversation explores the therapeutic benefits of knitting, especially for those dealing with perfectionism, mindfulness challenges, and ADHD. Dr Hobbs, co-founder of Creative Restoration and host of the Why I Knit podcast, shares her insights on how knitting can be used as a tool for self-care and mental well-being. The episode delves into the common traps knitters face, such as perfectionism, and emphasises the importance of engaging with creative activities. It also touches on the social and psychological benefits of knitting, making it a metaphor for life and a means of active rest and relaxation. Connect with Mia Hobbs: creativerestoration.org

Are you under performing… or are you under-supported?In this episode, I reflect on delivering neurodivergence training to managers and unpack a powerful workplace question: when someone isn’t meeting expectations, is it capability — or context?Through a compassion-focused lens, we explore: The difference between equality and equity Why clarity around feedback and expectations matters deeply How rejection sensitivity can distort workplace communication Why ADHD is an explanation, not an excuse The shame–overwork–burnout cycle many high achievers fall into How psychological safety improves performance for everyone Neurodivergent performance may not look neurotypical — and that doesn’t make it wrong.Whether you're a leader supporting staff or someone quietly masking and overworking to hide your struggles, this episode invites a shift: from blame to curiosity, from fear to compassion.Want to build a more neuroinclusive workplace?I deliver talks and training across the UK on neurodivergence, psychological safety and compassionate leadership. Connect with me: LinkedIn Website Let’s help your people thrive — not just survive.

A Therapist’s Reframe on Six “Healthy” Wellness Habits on Social MediaMany wellness habits shared online are well-intentioned. But when taken to extremes, they can quietly feed pressure, perfectionism and burnout.In this solo episode of Pause Purpose Play, Clinical Psychologist Michaela Thomas offers a gentle therapist’s reframe on six “healthy” wellness habits often promoted on social media - not as a takedown of influencers, but as an invitation to explore with what actually supports psychological health in an evidence-based way.In this episode, Michaela explores: Why constant optimisation keeps us stuck in performance mode The myth that being “regulated” means always being calm How overfunctioning gets mistaken for resilience When self-care tips into self-absorption The difference between assertiveness and aggression when setting boundaries Why attacking your inner critic often backfires This episode is for anyone who’s doing all the “right” things — yet still feels exhausted.✨ Ready to step out of performance mode?If this resonated, you’re invited to The Reset — a short, therapist-led nervous system reset as a mini-course you do on your own, designed to help you slow down, soften, and create steadiness without self-criticism.👉 www.thethomasconnection.co.uk/reset

If you’re an ADHD or neurodivergent woman, the pressure to be “acceptable” can feel relentless: capable but not chaotic, confident but not difficult, adaptable but not too much. This episode explores why patriarchy amplifies perfectionism for neurodivergent women - and how real male allyship can help reduce that pressure. One for your partner to listen to! Episode overview I’m joined by Lee Chambers, founder of Male Allies UK, to talk about what authentic male allyship actually looks like — beyond performative support or social media statements. We discuss: Why perfectionism becomes a survival strategy for ADHD women How patriarchal norms punish difference and reward masking The invisible load of caregiving and emotional labour How men can be allies without centring themselves or creating more work for women Why this matters Patriarchy doesn’t just disadvantage women - it narrows who we’re allowed to be. For neurodivergent women, that narrowing is sharper, harsher, and more exhausting. Reset If this conversation stirred something, tiredness, recognition, or that familiar “oh… it’s not just me”, you might benefit from Reset, my gentle, science-informed experience for women who are burning out from trying to hold it all together.It’s a chance to pause, soothe your nervous system, and reconnect with yourself - without needing to fix or improve anything first.www.thethomasconnection.co.uk/reset

In this episode of the Pause Purpose Play podcast, host Michaela Thomas welcomes Joseph Pack who discusses strategies for managing ADHD without medication. Joseph, founder of 'Drug-Free ADHD,' shares his journey of overcoming ADHD by focusing on lifestyle changes instead of medication. The conversation delves into various approaches, including breath work, cold and hot water exposure, diet adjustments, movement, and the critical importance of quality sleep. Joseph and Michaela emphasise that these methods are not meant to replace medication but to offer alternative solutions for those who cannot or choose not to use medication. The episode concludes by highlighting the need for a nuanced and individualised approach to ADHD management. Connect with Joseph: Website: www.drugfreeadhd.org Instagram: www.instagram.com/josephpackcom/

In this episode of the Pause Purpose Play podcast, clinical psychologist Michaela Thomas discusses the pressure and myths surrounding the 'New Year, New Me' mentality. Michaela advocates for setting compassionate, intention-driven goals instead of rigid, outcome-based resolutions which can often lead to self-criticism and burnout. She explains the importance of being gentle and realistic, especially for neurodivergent individuals, and suggests focusing on manageable, long-term changes. Michaela also introduces her online course, the Compassionate Couple, and shares a special discount offer in honor of her birthday.

Already feeling stretched by the festive season? This episode is your invitation to slow down and protect your energy. In this solo episode of the Pause Purpose Play podcast, Clinical Psychologist Michaela Thomas explores why the holiday season can feel so overwhelming and draining, especially for women with busy brains, ADHD traits, or perfectionistic tendencies - and how to move through it with more intention and self-compassion. Michaela introduces the idea of balancing what drains you with what sustains you, and shares how using a visual schedule can help you manage energy more realistically, plan ahead, and reduce burnout. Rather than striving for a “perfect” Christmas, this episode encourages lowering expectations, setting boundaries, and prioritising rest before you reach exhaustion. Michaela also shares more about Golden, her immersive in-person experience for high-achieving ADHD women who need space to pause and recharge, reconnecting with their purpose and values. The episode ends with little permission pieces in reflections from women who attended the previous Golden event - gentle reminders that you’re not alone and that slowing down is allowed. ✨ In this episode: Why the festive season can feel especially draining for busy, ADHD brains The concept of drains vs. sustains and why energy matters more than time Using a visual schedule to plan with compassion Letting go of perfection and choosing rest Permission slips from other women just like youJoin the next Golden event on the 30th of January in London, grab your ticket here:https://thethomasconnection.thrivecart.com/golden-in-person-event-jan-2026/

Have you ever wondered whether running is helping your mental health… or draining it?In this episode, we dig into the real relationship between running and wellbeing - when it is helpful and when it is less helpful, or even outright harmful, to push the body through running exercise and marathons. I’m joined by Counselling Psychologist and passionate runner Dr Chloe Bedford for an honest, compassionate conversation about the complex dynamics between running, identity, and emotional regulation, especially for busy, perfectionistic, or neurodivergent minds. We explore both the light and dark sides of running - the clarity, calm, emotional regulation, and resilience it can bring… and the perfectionism, guilt, pressure, and burnout that can creep in when movement becomes another place we strive or push too hard to beat a personal best or complete a particular race despite it making us ill or injured. Dr Chloe Bedford is a Counselling Psychologist working with adults, teens, and children struggling with their mental health. She has over 15 years experience of working in both the NHS and private practice. Chloe has spent time working in a specialist eating disorder service for teens and through this, as well as her own love of running, developed an interest in the complex relationship we can have with our bodies, eating and exercise. Chloe is an enthusiastic runner, and has run many half marathons and 10kms. One day she dreams of making it to the start line of a marathon, but as a mother she accepts that this might have to wait. Together, we unpack how to approach running in a way that supports your wellbeing rather than drains it. We also talk about how fitness culture, social media, and societal expectations shape our beliefs about what running “should” look like - and the liberation that comes from choosing your own pace, your own goals, and your own rhythm. This episode is for you if you’ve ever: Used running to cope or regulate your emotions Slipped into all-or-nothing thinking around movement Felt guilty when you “didn’t do enough” Compared yourself to others or felt pressure to perform Wanted a more compassionate, sustainable relationship with exercise Chloe brings both psychological expertise and lived experience to help you create a version of running - or any kind of movement - that genuinely supports your mental health.Chloe is acutely aware of the benefits that running has had on her own mental well-being, as a psychologist, as a mother, and as a human. She shares her experience and the science behind how it can help, along with other mental health information, on her Instagram account (@the.running.psychologist), in the hope that this might help others.Connect with Chloe: www.marathonpsychology.com

What happens when midlife hormones, ADHD traits, and the demands of running a business all collide?For many women, it’s the beginning of a powerful - and often messy - transformation and evolution. In this episode of the Pause Purpose Play podcast, Clinical Psychologist Michaela Thomas speaks with Candice Mason, founder of Mother Cuppa Tea, about the realities of female entrepreneurship, hormone upheaval, and navigating neurodivergence in midlife. Candice shares her candid journey through endometriosis, peri-menopause symptoms, and building a product-based business from the ground up. Together, Michaela and Candice explore the pressures of social media visibility, the emotional load behind brand growth, and the overlap between ADHD traits and entrepreneurial resilience. You’ll hear: Candice’s journey into launching Mother Cuppa Tea and being loved by Fearne Cotton! How ADHD shows up in entrepreneurship - the strengths and the struggles Why self-compassion matters when you’re juggling hormones, business, and visibility Behind-the-scenes realities of running and growing a wellness brand Candice’s recent win - being selected by Mary Portas for a high-impact pop-up retail opportunity This is an honest, warm conversation about ambition, identity, and wellbeing - and how to build a business without burning yourself out. 💛 Connect with Candice:Website: www.mothercuppatea.com Instagram: www.instagram.com/mother_cuppatea ✨ Connect with Michaela:Website: www.thethomasconnection.co.ukInstagram: www.instagram.com/the_thomas_connection 📘 Download Michaela’s free guide:👉 Calm the Overwhelm – your grounding companion for busy, neurodivergent mindswww.thethomasconnection.co.uk/calm