Pause Purpose Play

If you've been diagnosed with ADHD, and your partner wants to know how to better support you - this episode is for you.  If ADHD is creating tension, misunderstandings, or repeated arguments in your relationship - this episode is also for you.

 

In this solo episode, Clinical Psychologist Michaela Thomas shares what she would want a partner to understand if they were sitting together in the therapy room.  This episode isn’t about excuses or blame.  It’s about understanding how ADHD affects nervous systems, emotions, communication, and relationships — and what actually helps, rather than makes things worse.

 

In this episode, we explore:

• Why ADHD is not an excuse, but is an explanation
• Why “trying harder” often leads to more shame and burnout, not change
• What happens when someone with ADHD is stuck in rumination or emotional collapse
• Why logic and reassurance don’t land when the nervous system is dysregulated
• Rejection sensitivity (RSD) and how tone, silence, and facial expressions can be misread
• How past relational wounds can be triggered in the present
• The common “parent–child” dynamic that can develop in ADHD relationships
• How to support your partner without taking over or eroding their agency

A free resource for couples
If this episode resonated, Michaela has created a free guide called Balance Your Relationship.
It’s designed to help couples step out of blame and back into understanding — with compassion for both partners.

 

Download the free guide here:
http://thethomasconnection.co.uk/relationshipbalance/

 

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 Pauses Purpose Play podcast, host Michaela Thomas speaks with Matt Buff, founder of the wellbeing and supplement brand Get Dopa. They discuss Matt’s journey through understanding and managing his ADHD, overcoming perfectionism, and the importance of self-compassion. Matt shares his experience of burning out in a high-pressure corporate job, discovering his ADHD, and subsequently creating a brand to support busy minds. The conversation highlights the importance of integrating pauses, purpose, and play into one’s life, maintaining self-awareness, the role of supplements in enhancing daily function, and the significance of building a balanced and fulfilling life. Listeners are encouraged to embrace their strengths and practice self-compassion, creating a life that suits their unique needs.

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.

In this episode of the Pauses Purpose Play podcast, host Michaela Thomas discusses the challenges and tensions that arise during festive holidays and offers advice on maintaining compassion and connection with partners, especially in neurodivergent families. Michaela highlights the importance of self-compassion, meeting emotional needs, and understanding the dynamics of relationships. She talks about her book, 'The Lasting Connection,' and its accompanying online course, 'The Compassionate Couple,' which aims to help couples strengthen their bond. Michaela reflects on the book's release during the COVID-19 lockdown and expresses her desire to revive its message by engaging in more public discussions and events. She concludes with a special Christmas discount code for the online course.

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 you
  
  Join 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/ 

If you’ve been wondering what actually happens in an ADHD assessment, or you’re thinking about booking one but feel unsure about the process, this solo episode walks you through everything you need to know. 

 

Michaela breaks down what to expect before, during and after an adult ADHD assessment, based on her clinical process at her psychology practice The Thomas Connection.

 

Whether you’re exploring a diagnosis for yourself or supporting someone you care about, this episode brings clarity, reassurance and practical guidance.

 

In this episode you’ll learn:

• What happens before the assessment
 Why a clarity call can help you feel safe and informed, what forms you’ll complete, and how childhood history fits into the picture.

• What the initial screening session is really for
 How clinicians decide whether full ADHD assessment is appropriate, and why ruling in or out overlapping conditions is essential.

• What a full diagnostic assessment looks like
 A gentle, structured interview process (usually spread over a month if virtually, or all in one day if choosing the home retreat option in Michaela's home), how your life story is explored, and why input from someone who knew you as a child can be helpful.

• What gets assessed — and what doesn’t
 The difference between ADHD traits, burnout, anxiety and perfectionism…and why good clinicians never diagnose from a single questionnaire.

• What happens after the assessment
 What your diagnostic report includes, how to share it with your GP for medication or shared care, and what support options like therapy, coaching or community groups look like whether you receive an ADHD diagnosis or not.

• Why a thoughtful assessment matters
 How a proper evaluation offers clarity, validation, compassion and a personalised plan, and a lens to see yourself through rather than just a label.

 

•  Who this episode is for:
Anyone curious about ADHD assessment, already booked in for one, or supporting a partner, friend or colleague through the process.

 

Book an ADHD assessment clarity call with Michaela here:
https://tidycal.com/michaela-thomas/adhd-assessment-clarity-call

 

 

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 

Black Friday is basically engineered to hijack an ADHD brain.

 Countdown timers, flashing banners, urgency emails — it’s the perfect storm for impulsive buying and dopamine-driven decisions.

In this short solo episode, Clinical Psychologist and ADHD specialist Michaela Thomas shares three quick, compassionate strategies to help you navigate Black Friday with intention, self-trust, and calm, rather than getting pulled into impulsive spending.

You’ll learn how to pause before you buy, check your emotional state, and create a tiny, intentional “YES list” that keeps you grounded instead of overwhelmed.

Whether you’ve overspent before or simply want to approach the season with more steadiness, this episode offers practical tools you can use today — without shame, restriction, or perfectionism.

In this episode, you’ll hear:

• Why Black Friday is especially triggering for ADHD brains
• How urgency and dopamine hijack your decision-making
• The 10-second pause that protects you from impulsive buys
• How to spot when you’re “emotion spending” vs. choosing consciously
• How a micro 3-item “intentional yes” list keeps you grounded
• How to honour your needs and your values during the sales

If you struggle with impulsivity, emotional regulation or burnout…

You’re not alone — and you’re not broken.

 These tendencies are part of your wiring, not a personal flaw.

You might need support in learning to slow down for long enough to notice how you feel so you can regulate your emotions and nervous system.

Connect with Michaela:

• Instagram: @the_thomas_connection
• Website: thethomasconnection.co.uk

Join the newsletter for tools on slowing down with compassion on www.thethomasconnection.co.uk/newsletter

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.uk
Instagram: www.instagram.com/the_thomas_connection

📘 Download Michaela’s free guide:
👉 Calm the Overwhelm – your grounding companion for busy, neurodivergent minds
www.thethomasconnection.co.uk/calm