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

• Why ADHD nervous systems light up in chaos
• The link between dysregulation and “micro-mistakes”
• Shame loops around small accidents
• The difference between responsibility and self-attack
• Why slowing down sharpens your leadership rather than softening it

If you’re tired of constantly fixing fires - this conversation will help.
🌿Join Me in Sweden — Shine Retreat 2026
Ready to step out of reactive mode and into steady, sustainable leadership?

Shine Retreat 2026 is a restorative, psychology-informed immersion for high-achieving women who want to burn bright without burning out.

• Regulate your nervous system.
• Reconnect with purpose.
• Lead from clarity instead of chaos.
• Swim in a lake, sit in a sauna, wander in the woodlands and just... be.

👉Learn more here and put down a deposit to secure your place - only 6 spots available!  

• 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

• What EBSA actually means (and why it’s not about defiance or manipulation)
• The difference between “won’t” and “can’t”
• Early signs to look out for (tummy aches, shutdown, irritability, “fizzing” bodies)
• Why children often seem fine at weekends or in holidays
• Burnout in children — and why “push through” can backfire
• The emotional toll on parents (work pressure, guilt, exhaustion)
• Why making home “less fun” is not the answer
• The tension between attendance targets and emotional safety
• How to respond in the early stages to prevent escalation
• The spectrum of EBSA — from subject-specific avoidance to full shutdown
• Practical ways to seek support (schools, councils, local offers)
• Why education is not one single narrow path

• 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

In this episode, Michaela chats with clinical neuroscientist and nutrition researcher Dr Miguel Toribio-Mateas about the gut–brain axis, why food matters for ADHD (without turning it into a restrictive fixation), and how self-care for ADHD is more about regulation than optimisation.

You’ll hear about:

• Why nutrition impacts ADHD (building blocks, blood sugar, hydration, cravings)

• The gut–brain–nervous system link (and why ADHD isn’t “just in the brain”)

• Why perfectionism + restriction can make ADHD symptoms worse, not better

• Practical, ADHD-friendly approaches: good-enough meals, shortcuts, and flavour “dopamine”

• The permission slip: you can be ADHD AF and still feel fabulous

About Dr Miguel

Dr Miguel Toribio-Mateas is a clinical neuroscientist, applied microbiologist and nutrition researcher specialising in nutritional psychiatry and the gut–brain axis. He’s the author of the upcoming book ADHD: Brain, Body & Mind.

Want a calmer, steadier nervous system — without forcing yourself into rigid routines?

Join the Reset here: www.thethomasconnection.co.uk/reset

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

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.

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

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 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.

• 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/ 

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 

 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

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 

In a world that glorifies overwork, perfectionism and endless productivity, it can feel almost radical to rest, slow down, or say “no”. But that is where your business freedom lies. 

In this episode of the Pause Purpose Play podcast, Clinical Psychologist Michaela Thomas speaks with Jo Hooper, founder of the Me First Method, about the mental health impact of patriarchal and capitalist work cultures — and how to build a business that supports your wellbeing instead of sabotaging it.

Jo shares her experience of hitting breaking point in the corporate world, navigating multiple breakdowns, and reshaping her life and business around rest, boundaries and ease. Together, they explore how to step away from hustle culture, value your time and energy, and give yourself the permission slaps you need to reclaim your life.

You’ll hear:

•  How patriarchal and capitalist structures fuel burnout
•  What meaningful, self-honouring boundaries actually look like
•  Why ease, rest and slowness are essential for long-term success
•  Practical ways to make your business easier to run
•  How to stop proving your worth through productivity

This is an honest and compassionate conversation about redefining success on your own terms — and choosing spaciousness over self-sacrifice.

🎙️ About Jo Hooper

Jo Hooper is the founder of the Me First Method, helping powerhouse women build businesses that support their mental health. After a decade in the corporate world — and two breakdowns — she rebuilt her work around rest and sustainability. Known for her Permission Slaps and belief in slow, spacious living, Jo now helps women work less, live more, and rediscover joy in their businesses.

🔗Connect with Jo

Website

Instagram

Download Michaela's free guide to Calm the Overwhelm here

In this episode of the Pause Purpose Play podcast, Clinical Psychologist Michaela Thomas speaks with Dr. Josephine Perry, Chartered Sport and Exercise Psychologist, about the complex relationship between ADHD, high performance, and perfectionism in sport and exercise.

Together, they explore how the drive for achievement can become both a strength and a struggle — especially for those with busy, high-achieving minds. Whether you’re an athlete, a coach, or someone using exercise to manage ADHD, this conversation offers insights into balancing motivation, wellbeing, and self-compassion.

Dr. Perry shares her practical ‘coins system’ for tracking energy expenditure and understanding when you’re pushing too hard, offering strategies to prevent burnout, injury, and loss of joy in movement. Michaela brings her signature compassionate approach to exploring how ADHD traits such as hyperfocus, impulsivity, and perfectionism can show up in exercise habits — and how to turn these into sources of balance and fulfilment instead of exhaustion.

You’ll hear:

• How ADHD and perfectionism affect motivation, recovery, and performance

• The fine line between discipline and overtraining

• Why self-compassion is the missing piece for sustainable success

• How societal pressures and body image ideals shape our relationship with sport

• Ways to bring more joy, purpose, and play into your training or movement routines

About the Guest
Dr Josephine Perry is a chartered Sport and Exercise Psychologist who works with high performers in sport, stage and a range of sectors where people will be working outside of their comfort zones. She specialises in those struggling with performance anxiety and those who have ADHD. She is the author of 6 books including Performing Under Pressure, I Can: The teenage athlete's guide to mental fitness and, most recently, ADHD in Sport: Strategies for Success.

Connect with Dr Perry:

performanceinmind.co.uk

josephineperry.co.uk

Download Michaela's free guide to Calm the Overwhelm here:
www.thethomasconnection.co.uk/calm 

You know you should prioritise yourself — but what does that actually look like when you’re juggling ADHD, business, motherhood, and perfectionism?

In this episode of Pause Purpose Play, Clinical Psychologist and ADHD specialist Michaela Thomas explores what real self-care looks like beyond bubble baths and quick fixes. She shares the three types of clients she sees — from those running on empty to those beginning to create balance — and how each can benefit from more compassion and support.

You’ll also hear real success stories from Burn Bright members who learned to set boundaries, manage their energy, and finally put themselves on their own to-do list.

If you’ve been thinking, “I’ll prioritise myself later,” this is your gentle (but firm) reminder that now is the time.

• Why self-care feels so hard for perfectionists and ADHD women

• The three types of clients Michaela works with — and where you might fit

• Real-life examples of women who learned to prioritise themselves

• How to choose between therapy and coaching for the right kind of support

• A final invitation to join Burn Bright before doors close

Inside Burn Bright, Michaela helps ADHD women in business find balance between ambition and rest through support, systems and self-compassion.

✨ Book your clarity call now: www.thethomasconnection.co.uk/burn-bright

In this short solo episode, Clinical Psychologist and ADHD specialist Michaela Thomas shares why you don’t need to burn out to build something brilliant. She unpacks how hustle culture is ableist, unsustainable, and particularly harmful for neurodivergent women and mums with ADHD, whose energy is already stretched thin.

You’ll learn how to redefine success on your terms, protect your nervous system, and build a business that feels balanced - not punitive.

Inside Burn Bright, Michaela helps ADHD women in business find sustainable success through support, systems and self-compassion.

✨ Book your clarity call: www.thethomasconnection.co.uk/burn-bright

Doors close for applications 24th of October and the programme starts 5th of November!

00:13 Understanding the Struggles of Prioritizing Self-Care

01:31 The Three Types of Clients

03:09 The Importance of Prioritizing Yourself

05:28 Success Stories from Burn Bright Members

07:48 Why ADHD Women Struggle with Self-Care

08:51 Final Invitation to Join Burn Bright

10:03 Encouragement to Take Action Now

In this episode, Michaela explores two sides of the ADHD experience she calls the Meerkat and the Sloth. One can’t stop, the other can’t start - and both are trying to help you.

You’ll learn why these shifts aren’t inconsistency or failure, but signs of an ADHD brain managing energy and safety. Michaela shares how to move from shame to self-compassion, and find balance between overdrive and standstill.

• ADHD as attention regulation, not deficit

• The Meerkat (hyperfocus) vs Sloth (inertia) modes

• Why rest and action both deserve compassion

• Tools to steady your energy and find your rhythm

Inside Burn Bright, Michaela helps ADHD women in business find the sweet spot between ambition and rest - with support, systems and self-compassion.

✨ Book your clarity call: www.thethomasconnection.co.uk/burn-bright

Doors close for applications 31st of October and the programme starts 5th of November!

You’ll hear why being told you’re “too well” or “not struggling badly enough” can be just as invalidating and harmful as being dismissed entirely, and why support is still essential even if you appear to be managing.

What you’ll learn in this episode:
* "The many faces of ADHD" as the theme of ADHD Awareness Month
* Why I don’t use the label “high-functioning”
* My friend’s story of being told she wasn’t “struggling enough” for referral for assessment
* The hidden shame of women with ADHD who look like they’re coping
* Why coping isn’t thriving - you still need support even if you're holding it together

👉 Book a free call with me to explore my 6-month group coaching programme, Burn Bright: 
https://tidycal.com/michaela-thomas/burn-bright-clarity-call 

Doors close end of October, with the programme starting on Nov 5th!

Michaela encourages listeners to replace self-critical thoughts with intentional, value-driven choices, improving their mental well-being and productivity.

The episode also includes practical exercises to reframe 'should' statements and an invitation to a free masterclass that Michaela is running on 9th October on how to Burn Bright Without Burning Out, specifically designed for ambitious women with ADHD.

Sign up for my Masterclass: http://thethomasconnection.lpages.co/adhd

In this episode of the Pause Purpose Play podcast, I explore the beauty of embracing imperfections and chaos, no longer hiding your true self, inspired by the K-Pop Demon Hunters movie and its powerful soundtrack.

We live in a world that pressures us to appear perfect - polished, put together, and always “on.”
But the truth is, it’s in the cracks and the broken pieces that real connection and authenticity live.

I’ll share why unmasking matters, how music and movies can help us see ourselves differently, and how you can begin to show up more fully as YOU.

I also talk about the Reset experience and the Golden in-person event in London, where you can find tools, community, and support for navigating ADHD, perfectionism, and self-acceptance.

Episode Breakdown

• 00:16 The Pressure of Perfection

• 00:40 Embracing Chaos and Unmasking

• 01:06 The Power of Music and Movies

• 02:42 The Beauty in Brokenness

• 06:13 Join the Reset Experience

• 08:09 The Golden Event

🔗 Links for reference:

• The Reset: www.thethomasconnection.co.uk/reset

• Golden in-person event in London: https://thethomasconnection.thrivecart.com/goldeninpersonevent/

www.thethomasconnection.co.uk/reset

Resources & Links

Read Georgina’s article in The Telegraph: Do I have ADHD? At age 47, I took the test to finally find out

Connect with Georgina: MuckRack profile or search for her work online

Free reset for busy ADHD brains: www.thethomasconnection.co.uk/reset 

ADHD assessment clarity call: Contact Michaela via Instagram or her website

In this episode of Pause Purpose Play, I talk about something I know so many of us struggle with – regulating our nervous systems. You’ve probably seen all the advice flying around on social media – ice baths, cold plunges, endless hacks – but a lot of it isn’t grounded in science, and even more importantly, it isn’t tailored to you.

Instead of chasing trends, I want to help you find regulation practices that actually work for your unique brain and body. For me, that looks less like forcing myself into an ice bath, and more like something simple and soothing – like warm water and slowing down with my breath. Breathwork is one of the most powerful (and free!) tools we all have at our disposal.

And if you’d like a little help bringing your nervous system back into balance, I’ve created something special: The Rest to Reset experience. It’s a free 7-day reset, designed to give you practical, manageable tools to regulate your nervous system – without adding pressure or overwhelm.

✨ Join The Rest to Reset experience for free here → www.thethomasconnection.co.uk/reset 
We start 22nd of Sept!

In this vulnerable episode, Michaela welcomes Kristin Carder, host of the hit podcast “I Have ADHD,” for a frank and compassionate conversation about the hidden struggles of ambitious, neurodivergent women.

Together, they discuss how ADHD shows up as internal chaos, why criticism and rejection hurt so much, and what it takes to forgive yourself and repair with your kids.

If you battle perfectionism, loud inner criticism, or regret how you’ve parented in the past, this episode offers comfort and practical support.

Discover why compassion beats shame—and why it’s never too late to start again.

Highlights:

• Kristin’s personal ADHD journey and how it shaped her podcast

• The reality of rejection sensitivity and harsh online feedback

• Why self-forgiveness is crucial for ADHDers and parents

• Simple strategies for softening your inner critic

About Kristin:
Kristin Carder is a certified ADHD coach and host of the “I Have ADHD Podcast.” Learn more: https://ihaveadhd.com/  

Kristin Carder: From Rock Bottom to Global ADHD Mentor
https://enaid.app/kristen-carder-adhd

Instagram: https://www.instagram.com/ihaveadhdpodcast/

Find Michaela:
Instagram: www.instagram.com/the_thomas_connection 
LinkedIn: https://www.linkedin.com/in/michaela-thomas/

Interested in Michaela’s Burn Bright group coaching for ADHD women?
Doors are open for the Oct 2025 start: www.thethomasconnection.co.uk/burn-bright 

You want to do parenting “right.”

But nobody told you about the pressure, the invisible comparisons, or the harsh self-talk that creeps in at the end of a long day.

And no one ever told you it doesn’t have to be this way.

In today’s episode, Michaela is joined by her friend and fellow clinical psychologist Dr. Tess Browne to get real about:

* The difference between mum guilt and mum shame 

* How comparison, social media trends (hello, “18 summers”!), and well-meaning advice can trigger self-doubt and parental anxiety

* Why imperfect parenting is not only OK, but essential 

* How compassion for yourself leads to real, positive changes (not more self-criticism)

* The pressure of summer holidays, screen time debates, and the “shoulds” that make us second-guess our choices

* Releasing the myth of the “perfect parent” and giving yourself permission to just be good enough

Because you, your kids, and your messy beautiful life all deserve it.

Connect with Dr. Tess Browne:

Website: www.drtessbrowne.com 

Instagram: @drtessbrowne

Upcoming Autumn Retreat: Day retreat near Cambridge, 4th October (see Tess's website for details)

Connect with Michaela:
Instagram: @the_thomas_connection

If this episode resonated, follow the podcast so you don’t miss future episodes on compassion, neurodivergence, and working mum life — and please share it with a friend who needs a reminder that “good enough” really is enough.

You’re doing better than you think. 

Connect with Ron on LinkedIn:

https://www.linkedin.com/in/ronmonteiro18/

Order "Love Mondays" by Ron Monteiro on Amazon

Join the waitlist for Burn Bright: www.thethomasconnection.co.uk/burn-bright

Maybe you didn’t either - not until the burnout hit, the wheels came off, and everything started to feel unmanageable with the school admin, your next big work deadline and the brain fog of perimenopause.

This episode is for the women who have spent years masking, pushing through, and wondering why life still feels so hard.

You got the grades.

You looked like you were coping.

You held it all together on the outside.

But inside?

You were overwhelmed. Overthinking. Hiding the chaos.

And no one ever called it ADHD.

In this episode, I talk about the fear so many women bring into ADHD assessments — the worry that it won’t “count” if nobody noticed it when you were a child.

We’ll explore:

1. What childhood ADHD symptoms actually look like — especially in girls and high achievers

2. Why ADHD often goes undiagnosed until adulthood

3. The emotional rollercoaster of being “on it” one day and burnt out the next

4. How masking makes it harder to recognise (even in yourself)

5. Why it’s not too late — and you’re not too much

Because this isn’t about how well you performed.

It’s about how you felt.

And if the signs were there all along - you deserve to understand them now.

Book a call with Michaela to talk about ADHD assessment, therapy or coaching:

Michaela Thomas - ADHD Assessment clarity call | TidyCal

DM Michaela on Instagram with your questions: www.instagram.com/the_thomas_connection

https://linktr.ee/drdaveyADHDcoaching

https://linktr.ee/alwaysinmyheart

https://www.drdaveycoaching.com/adhd

https://www.karaclinicalpsychologistinsussex.co.uk/about-us/

In this episode of Pause Purpose Play, I’m digging into the hidden paradox so many women with ADHD face: outward success with chaos underneath the surface.

You’ll hear personal reflections and real client stories that reveal how executive dysfunction can sit alongside brilliance, not in opposition to it.

I’ll walk you through:

• Why some of the smartest, most capable women struggle with the "simplest" tasks

• The emotional toll of being misunderstood (by others and yourself)

• How I approach ADHD assessments with both compassion and clinical conscientiousness

If you’ve ever wondered, “How can I be this competent and still feel like I can't do adulting?” - this one’s for you. Let’s explore what’s really going on beneath the surface, and why a deeper, more personalised understanding of ADHD can be a game changer...  because you can be smart and successful, and still ADHD. 

www.thethomasconnection.co.uk/adhdclub to join other brilliant ADHD women

Join the waitlist for the next Burn Bright cohort here: www.thethomasconnection.co.uk/burn-bright

Find the Evolve Journal here: https://www.evolvejourney.co.uk/

You’ll hear about:

• Why compliments can trigger our inner critic

• How upbringing and culture shape our ability to receive kindness

• Michaela’s personal experience of public praise on LinkedIn

• The two-step process of compassion: sense-making + action-taking

• How to lead with vulnerability while staying grounded in your values

Resources mentioned:

• Follow Lauren O’Carroll on LinkedIn

• Learn more about ADHD coaching for women: The Thomas Connection

Work with Michaela:
Feeling called to be more visible  - but scared of the inner backlash? Get in touch for 1:1 coaching or find out more about my programmes for neurodivergent women leaders.

You want to do the thing. You care. You’ve got the vision, the list, the intention, and proof that you have done stuff like this before, because you DO achieve things.

And still… nothing. You get stuck procrastafaffing with some irrelevant stuff until you've nearly run out of time. Maybe even feeling ashamed of how hard it feels to "just" start.

If you’ve ever found yourself saying, “Why can’t I just do it?”, then this episode is for you.

Inside, Michaela explores:

1. Why motivation is so unpredictable for ADHD and burnout-prone brains

2. The limits of “just push through” thinking and the myth of self-discipline as force

3. Why self-compassion is not weakness, but a legit performance strategy

4. What’s actually happening in your nervous system when resistance takes over

5. Practical ways to get moving again, encouraging yourself with kindness, not shame

You’ll get some evidence-based reframes here:

1. You don’t need to hustle harder or push through

2. You need to feel safer - in your body and your brain

Because we can't "just do it" with ADHD, we need to do a little dance with it, creating momentum through taking action and building on that energy step by step, rather than waiting for motivation to magically occur.

Links & Mentions:

Join The ADHD Club: www.thethomasconnection.co.uk/adhdclub

IG: @nataliebrunswick

https://www.nataliebrunswick.com/

hello@nataliebrunswick.com

James is a career science communicator who co-founded The ADHD Adults Podcast and the charity ADHDadultUK, and is co-author of the book ADHD Unpacked

www.jbhd.uk, www.ahdadult.uk, www.theadhdadults.uk

Instagram: @anitcleare_parenting

X: @thinking_parent

Facebook: ThePositiveParentingProject

LinkedIn: Anita Cleare

www.anitacleare.co.uk

anita@positiveparentingproject.co.uk

https://www.thethomasconnection.co.uk/burn-bright

https://capafirstresponse.org/

Jess Rad LinkedIn 

WomenHood Insta

WomenHood LinkedIn

Jess Rad Insta

Please tag all of them.

https://www.thewomenhood.com/

hello@thewomenhood.com

00:00 Welcome Back to Pause Purpose Play

00:35 Guest Episodes and Shoutouts

01:31 Navigating Neurodivergent Parenting

03:00 Building a Business That Supports Life

04:40 The Challenges of Parenting and Self-Compassion

06:16 Upcoming Podcast Episodes and Plans

09:32 Seasonal Affective Disorder and Personal Reflections

12:06 Final Thoughts and Support Systems

00:10 Meet Dr. Amber Johnston

00:32 Debunking Brain Myths

00:39 Understanding Brain Function

01:49 The Science of Habits

02:52 Revisiting the Brain's Complexity

04:40 Blood Flow and Brain Activation

08:34 Neuroplasticity and Brain Growth

12:23 Forming New Habits

20:57 The Role of Novelty in Brain Health

23:44 The Complexity of IQ and Intelligence

25:01 AI and Human Intelligence: A Comparative Analysis

25:56 The Role of Algorithms in Shaping Our Perceptions

26:58 The Function and Limitations of AI

28:11 Giftedness and Neurodivergence: A Deep Dive

33:23 The Impact of Early Attachment and Trauma

38:35 Balancing Stress and Eustress

40:00 The Importance of Intentional Rest and Play

Discover how sleep is linked with hormone regulation, anxiety, stress, burnout - and even ADHD. 

Dr. Ranj shares his top tips for better sleep hygiene, managing stress, and sprinkling some self-compassion into your daily routine. Plus, hear how Dr Ranj handles criticism from social media trolls with grace, and why dancing like nobody's watching might just be the lift we all need. 

Ready to give yourself permission to have better sleep? Tune in now!

Connect with Dr Ranj Singh on Instagram: @drranj

We cover:

01:06 The Importance of Sleep

04:22 Short-term and Long-term Effects of Poor Sleep

07:44 Improving Sleep Quality

13:40 Self-Compassion and Sleep

18:05 Purpose and Meaning in Life

24:41 Navigating Social Media and Comparison

28:00 Balancing Inspiration and Pressure

29:33 The Reality of Imperfection

33:19 Finding Joy in Social Connections

38:34 The Power of Authenticity

44:46 Handling Criticism and Social Media

48:19 Final Takeaways and Self-Compassion

Think your sleeping problems are linked with ADHD?
Take a look at Michaela’s ADHD membership community, The ADHD Club:
www.thethomasconnection.co.uk/adhdclub 

https://thethomasconnection.co.uk/adhd/

00:00 Welcome and Introduction

00:37 Understanding the Shame Spiral

01:49 External Sources of Shame

03:59 Compassion as a Solution

05:35 Practical Tips for Self-Compassion

10:03 Impact of Negative Comments

12:30 Breaking the Cycle of Shame

13:05 Conclusion and Final Thoughts

00:00 Welcome and Introduction

01:06 Understanding ADHD Assessments

03:26 Exploring Neurodivergence and Mental Health

05:36 The Importance of ADHD Diagnosis

06:58 ADHD and Emotional Well-being

10:51 Perfectionism and Coping Mechanisms

13:26 Final Thoughts and Next Steps

But most importantly, I’ll share why compassion is the key to breaking free from burnout and brain fog. If you’re feeling stuck or overwhelmed, this might be your sign to consider an ADHD assessment—because understanding ADHD can bring clarity and hope.

Join me for an honest, supportive conversation packed with insights to help you feel seen and empowered

08:18 Identifying Burnout Symptoms and Risk Factors

18:52 Cultural and Systemic Factors in Burnout

37:01 Different Types of Burnout

39:46 Understanding Burnout Patterns

41:43 Setting Boundaries for Sustainability

42:34 The Importance of Self-Care

43:05 Navigating Emotional Engagement

45:20 Psychological Flexibility and Self-Awareness

48:54 The Role of Compassionate Motivation

52:17 Avoiding Prescriptive Wellness Routines

Dr. Debbie Sorensen  is a clinical psychologist in private practice in Denver, Colorado, who has PhD from Harvard University and works with adults with chronic stress and burnout. She is a co-host of the Psychologists Off the Clock podcast, author of ACT for Burnout: Recharge, Reconnect, and Transform Burnout with Acceptance and Commitment Therapy, and co-author of the book ACT Daily Journal: Get Unstuck and Live Fully with Acceptance and Commitment Therapy.

Dylan opened up about the struggles of living inauthentically and the freedom he found after embracing his true self. We explored his hit song "Lemons," his powerful anthem "Chosen Family," and how music helped him find solace and connection. Plus, Dylan's story of duetting with his past self is not one to miss.

Dive in to hear this inspiring journey of resilience, compassion, and the transformative power of authenticity!

Dylan Holloway, better known by his rockstar alias ‘Dylan And The Moon’. Award-winning musician and proud transgender man on a mission to inspire more people to live their most authentic and happy lives. 

www.dylanandthemoon.com

Polly shares her journey to discovering her own ADHD through her children, how it reshaped her approach to life and business, and the scaffolding she’s built to support her unique brain and role as a parent.

Together, we delve into the importance of boundaries, self-compassion, and structure for those with ADHD and neurodiverse minds in the entrepreneurial space.

02:02 ADHD Awareness: Personal Journeys and Parenting 

03:30 Navigating Neurodivergence: Self-Diagnosis and Validation 

04:21 Balancing Business and Parenting: Strategies and Challenges 

08:49 Building a Supportive Business Structure 

12:35 Setting Boundaries: The Key to Success 

18:41 Self-Awareness and Efficiency in Business 

25:27 Shiny Object Syndrome: The ADHD Entrepreneur's Pitfall 

29:49 Acceptance and Self-Compassion 

30:19 Asking for Help and Soothing Shame 

45:34 The Power of Long-Term Mentorship 

47:17 Navigating ADHD Challenges in Business   

Polly is an evergreen scaling strategist for highly-skilled and booked-out business owners ready to play their way to a simple evergreen business model that adds space to their calendar and spice to their bank account.

www.pollylavarello.com 

https://www.instagram.com/pollylavarello/ 

https://www.linkedin.com/in/pollylavarello/

I'll explore the tension between striving for perfection and managing the beautiful chaos that comes with ADHD and I share my personal journey from unmasking my ADHD to recovering from perfectionism.

This episode is unscripted, which I think beautifully embodies today’s theme: that done is better than perfect.

I share how embracing a playful mindset can lead to creativity and success, and why soothing our minds is key to achieving our goals.

Plus, learn about my group coaching program, Burn Bright, and how it could be your next step. Tune in for all the details and let's have some fun together!

https://thethomasconnection.co.uk/burn-bright

I share personal reflections and insights from the 'Sustainable Success Challenge,' where we delve into understanding our 'why' and celebrate the unique perks and challenges of entrepreneurship for those of us with ADHD.

https://thethomasconnection.co.uk/burn-bright

Plus, I'm inviting you to join me for some amazing upcoming events - whether you're more of an online binge-watcher or a face-to-face lunch enthusiast. Let's explore this together and find the balance we all crave!

Do you feel overwhelmed? Too busy to stop? Resisting slowing down?

Then you need a break, before you break!

Download my free guide to help you spot the signs of overwhelm, learn simple ways of slowing down, and understanding what’s getting in the way of you giving yourself the permission to rest and recover. 

https://thethomasconnection.co.uk/calm/

Claire is a Clinical Psychologist & Director of Good Therapy Ltd, a psychological therapy centre based online and in Taunton, Somerset. Her private practice specialises in trauma-related issues and Claire herself has a specialism in sexual assault; early life traumas, and of course burnout.

Her debut book ‘Burnout: How to Manage Your Nervous System Before It Manages You’ is out in the UK this summer. It will show you how to harness the power of your nervous system, despite the persistent demands of modern life.

00:48 The Struggle with Forms and Finances

01:29 Understanding ADHD and Executive Functioning

02:24 The Importance of Invoicing

04:09 Why ADHD Brains Struggle with Business Finances

05:07 Five Solutions to Improve Invoicing

05:23 Solution 1: Gamify Your Invoicing

06:18 Solution 2: Change the Context

07:17 Solution 3: Reward Yourself

08:03 Solution 4: Automate the Process

10:03 Solution 5: Outsource the Task

13:14 Conclusion and Masterclass Information

The doors are open NOW to Michaela’s ADHD membership community, The ADHD Club for ambitious women with bright and busy brains. Join here: www.thethomasconnection.co.uk/adhdclub 

00:14 Reasons for taking a break from the podcast

01:00 Clarity and Family Priorities

02:17 The links between ADHD and perfectionism

03:06 Support, Systems and Self-Compassion

03:49 The Venn Diagram Framework

12:38 Permission to Seek Support

https://thethomasconnection.co.uk/adhdclub

Links:

https://thethomasconnection.co.uk/adhdclub

• How almost breaking from becoming a mum lead to creating Motherkind
• The cycle of ‘Hurt, heal, help’
• Pain leading to a deeper level of understanding and purpose
• Recovery journey - a daily practice
• Perfectionism as a survival tactic that doesn’t help in the long term
• Motherhood made negative coping mechanisms resurface
• Parents handing down a faulty road map
• Developing an internal kind parental voice
• Clarity in values makes hard stuff worth it
• Journalling gives choice over which thoughts to listen to
• Can’t change until you’ve sat with the pain for long enough
• Generational cycles of trauma
• Choosing one thing to change - trusting yourself
• Constant state of flux instead of ‘balance’
• Boundaries have costs

Find out more about Zoe at www.motherkind.co

Instagram: @zoeblaskey

https://thethomasconnection.co.uk/burn-bright/

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

https://thethomasconnection.thrivecart.com/pause-purpose-play/

https://www.iamhollymatthews.com/

https://www.instagram.com/iamhollymatthews/

https://www.tiktok.com/@iamhollymatthews

To be one of Michaela's inner circle women in her transformational group coaching, Burn Bright, apply now: www.thethomasconnection.co.uk/burn-bright

www.singingmamas.org

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

Edited by MyPodcastAssistant

To be one of Michaela's inner circle women in her transformational group coaching, Burn Bright, apply now: www.thethomasconnection.co.uk/burn-bright

Spaces are limited to six and doors close for this round on the 19th of April!

To be one of Michaela's inner circle women in her transformational group coaching, Burn Bright, apply now: www.thethomasconnection.co.uk/burn-bright

Spaces are limited to six and doors close for this round on the 19th of April!

Email Michaela to get the on-demand recording of the Spacious Year challenge videos:

info@thethomasconnection.co.uk

To be one of Michaela's inner circle women in her transformational group coaching, Burn Bright, apply now: www.thethomasconnection.co.uk/burn-bright

Spaces are limited to six and doors close for this round on the 19th of April!

To be one of Michaela's inner circle women in her transformational group coaching, Burn Bright, apply now: www.thethomasconnection.co.uk/burn-bright

Guest email: ross.peoplesoup@gmail.com

Vote for Michaela in The Modern Woman of the year award:

https://modernwoman.co/award-vote/

Join the FREE 4-day challenge to create your spacious year:

www.thethomasconnection.co.uk/spaciousyear

The ADHD Club is now open! To learn more about the membership and ADHD assessments, go to: www.thethomasconnection.co.uk/adhd

https://thethomasconnection.co.uk/adhdclub/

This week, I want to continue the theme by thinking about comparison culture at Christmas.

If you feel upset after you’ve seen other people’s pretty Christmas photos, with their kids in matching pyjamas and being all smiles in front of the tree, whilst your kids are murdering each other in the background in your own house, and you draw a deep sigh about the chaos, then this is for you. 

I’ll keep it brief, as I know you have a lot on in December. My operations manager and I were reflecting on that over text message this week, with her saying ‘December is a joke’ and me replying ‘December is a joke that isn’t funny’. 

I’ve connected with several people through my act of rebellion against a gingerbread house in a recent Instagram reel – yes, I gave it the finger. No, I’m not a Grinch. Go check it out, for the lolz, as the kids say. 

The overwhelm is REAL. I’ve noticed that part of that overwhelm and perfectionistic pressure around the holidays is also linked to comparison culture. I was recently interviewed about perfectionism in the Christmas dossier for Psychologies magazine, so you can check that out too for more inspiration around how to let go of perfectionism at Christmas. 

Links: 

Connect with me on Instagram to see the flippant gingerbread house: www.instagram.com/the_thomas_connection 

Put your name down on this link to be the first to know about the ADHD membership: www.thethomasconnection.co.uk/adhd 

Link for advert: www.thethomasconnection.co.uk/burn-bright

info@thethomasconnection.co.uk to ask Michaela about Burn Bright.

I share tips on how to let go of this pressure and embrace imperfections to find joy and connection in the holidays. Plus I encourage listeners to evaluate what really serves them during the holiday season and to allow themselves to not do everything perfectly.

00:00 Introduction to Festive Perfectionism

01:33 Observations on the Rise of Festive Perfectionism

03:30 Areas of Festive Perfectionism

04:11 Crafts: Embracing Imperfections

05:53 Baking: Tolerating Mess and Imperfection

07:39 Decorating the Tree: Letting Go of Symmetry

08:46 Activities and Days Out: Avoiding Overstretching

09:30 Conclusion: Choosing What to Perfect

To calm the overwhelm you might feel right now, download this free worksheet, Calm the Overwhelm: www.thethomasconnection.co.uk/calm 

So, today we're unpacking strategies for maintaining your well-being, amidst the hustle and bustle of holiday commitments. 

If you're feeling overwhelmed with the endless to-dos and social expectations that come with this time of year, this episode is for you. 

We'll explore how to set boundaries, prioritize self-care, and say 'no' when needed, ensuring you enjoy the festivities without sacrificing your peace of mind. 

Get ready to learn how to navigate the season with joy and balance.

Here are the highlights: 

(1:25) Prioritizing self-care during the holiday season

(3:20) Managing workload and setting boundaries

(7:17) Taking time for yourself this Christmas

(9:21) Managing holiday stress and perfectionism 

Find out more:

www.thethomasconnection.co.uk/burn-bright
info@thethomasconnection.co.uk to ask Michaela about Burn Bright.

Download this free PDF on how to calm the overwhelm - www.thethomasconnection.co.uk/calm 

In this episode, we're exploring how to balance your needs with your daily demands.

I’m offering practical advice on giving yourself permission to rest and recover. 

Whether it's a common cold or a more pressing health issue, we must listen to our bodies and adjust our activities accordingly. 

So, get ready to learn how to care for yourself in a way that respects your body and your busy schedule.

Here are the highlights:
(1:14) Self-care and prioritizing physical health
(5:32) Managing physical health conditions while maintaining ambition
(9:02) Self-care during illness
(13:16) Self-care and permission to prioritize needs

Find out more:
www.thethomasconnection.co.uk/burn-bright
info@thethomasconnection.co.uk to ask Michaela about Burn Bright.

Today, we're thrilled to have the incredibly talented Emily-Jane Clark, a comedy TV writer and author, whose witty perspective on life's ups and downs is both refreshing and relatable. 

Emily's journey through postnatal depression, anxiety, and OCD, coupled with her unique approach to tackling these challenges through humour, offers not only laughter but a deep sense of connection. 

In this episode, we delve into how humour can be a powerful tool in dealing with life's complexities.

Get ready for a blend of heartwarming insights and laughter-inducing moments!

Here are the highlights:
(3:19) Writing, motherhood, and mental health
(11:28) Societal pressure and insecurity in motherhood
(19:59) OCD habits and their impact on anxiety
(22:46) Using humour to cope with dark topics
(29:17) Managing OCD and anxiety with personal insights
(39:20) Writing children's books with humour and purpose
(42:02) Coping with motherhood and mental health

Emily's website: https://www.emilyjaneclark.com/

Find out more:
www.thethomasconnection.co.uk/burn-bright
info@thethomasconnection.co.uk to ask Michaela about Burn Bright.

“Good enough” is not a sign of failure. 

“Good enough” is workable. 

“Good enough” will set you free. 

In today’s episode, we’re reflecting on how much time we’ve wasted on things that don't really matter.

All because we didn't allow ourselves permission to do things just “good enough”. 

Join me today as we discuss how “good enough” will save you time, energy, and potentially money.

Here are the highlights:
(1:41) Imperfections and self-compassion
(6:28) Avoiding burnout for female entrepreneurs
(9:20) Embracing imperfection during the holidays
(13:55) Letting go of perfection and embracing “good enough”

Find out more:
www.thethomasconnection.co.uk/burn-bright
info@thethomasconnection.co.uk to ask Michaela about Burn Bright.

This is all about energy management.

You don’t want to be running on empty. 

You want to be at capacity, doing all the things that matter most to you. 

This is especially important if you feel overwhelmed or rundown. 

So, join me as we discuss what drains your battery and energy. 

Here are the highlights:
(1:58) Energy management for busy people
(6:20) Burnout prevention for ambitious women
(8:02) Managing energy and self-compassion
(12:14) Setting clear boundaries

Find out more:
www.thethomasconnection.co.uk/burn-bright
info@thethomasconnection.co.uk to ask Michaela about Burn Bright.

We have demands on our time, pressures on our capacity, drains on our energy and expectations on our performance. 

No wonder we feel frantic and overwhelmed when we juggle that much. 

That's why I don’t do morning routines.

But there are things we can do instead.

So, join me as we discuss energy, nervous system activation, and how to soften rigid rules into something more manageable. 

Here are the highlights:
(1:42) Managing energy levels in ADHD
(5:26) Avoiding burnout for female entrepreneurs
(6:57) Flexible self-care options
(9:59) Morning routines and self-care 

Find out more:
www.thethomasconnection.co.uk/burn-bright
info@thethomasconnection.co.uk to ask Michaela about Burn Bright.

And most of the time, people pleasers struggle with saying no. 

They spread themselves too thin by agreeing to things they don't want, or have the capacity to do.

It can lead to feelings of resentment, exhaustion, irritation, and even burnout when we repeatedly ignore our own limits, in order to please others. 

So, join me today as we discuss people pleasing, saying no and setting boundaries. 

Here are the highlights:
(1:43) People pleasing and setting boundaries
(5:33) Burnout prevention for women in business
(7:33) Setting boundaries in relationships
(10:32) Prioritizing self-care

Here is the link to my workshop - People Pleasing in Relationships. 

Not everyone who is bothered by impostor syndrome has perfectionism. 

But there is an overlap between the two. 

The fear of being found out as a fraud can make us feel that we’re not good enough.

So, today we're talking about impostor syndrome with my guest Jill Stoddard. 

So, if you’re bothered by these feelings whenever you do something new, this episode is for you. 

Join us. 

Here are the highlights:
(3:08) Imposter syndrome impacting successful women
(13:29) Those feelings of self-doubt
(22:57) Vulnerability and imposter syndrome
(28:30) Burnout for women in leadership
(36:58) Growth and midlife clarity
(44:12) Imposter syndrome impacting success
(46:56) Your inner self-criticism 

Find out more:

Order Jill's book Impostor No More here: 

Imposter No More: Overcome Self-doubt and Imposterism to Cultivate a Successful Career: Amazon.co.uk: Stoddard, Jill A.: 9781472148773: Books

Jill's website: https://jillstoddard.com/

Perhaps you put a lot of pressure on yourself?

Maybe you’re feeling overwhelmed with lots on your plate?

There are many ways the pressure of perfection can affect us. 

So today, I’m discussing letting go of that pressure. 

Join me, as we give ourselves permission to make progress over perfection. 

Here are the highlights: 
(1:10) Perfectionism and inner work
(4:49) Overcoming perfectionism and burnout
(8:29) Perfectionism and progress
(11:18) Improving relationships, health and wealth

Find out more:
www.thethomasconnection.co.uk/burn-bright
info@thethomasconnection.co.uk to ask Michaela about Burn Bright.

Because today we’re talking about nutrition. 

I'm bringing back my fabulous guest, Thalia Pellegrini, a registered nutritional therapist. 

You might think nutrition is just about food. 

But there's so much more to it than that. 

So, join us as we discuss nutrition, and learn how to nourish ourselves while being more self-compassionate through what we put on our plates.

Here are the highlights: 
(2:52) Nutritional therapy for women’s health
(10:09) Food and our mental health
(18:41) Burnout prevention for female entrepreneurs
(26:01) Healthy eating habits
(34:19) Nutrition and psychology for better health

Find out more: 

Thalia's Instagram: https://www.instagram.com/thaliapellegrini_nutrition/

Thalia's website: https://www.thaliapellegrini.com/

Join the transformational group coaching programme Burn Bright before the 27th of September to see a full recording of this episode: www.thethomasconnection.co.uk/burn-bright

Things can get stressful at this time of year, with our kids going back and starting school.

We have a lot going on. 

So, today I’m opening up about my experiences over the last few days. 

Join me, to hear how I used mindfulness tools to stop, breathe and notice. 

Here are the highlights: 
(2:06) Being spontaneous
(5:44) Tricky transitions
(9:35) Compassionate responses
(13:42) Gaslighting yourself 

These are just a few topics I’m touching on today.

I’m joined by Natalie Costa, an award-winning coach, speaker, author and founder of Power Thoughts.

So, if you’re someone who has a mean inner critical voice, or you’re a bit of an overworker, then this episode is for you. 

Join us. 

Here are the highlights:
(2:18) This episode is for YOU
(7:27) Bringing toxic work culture into your own business
(16:06) How the nervous system is impacted by the programme
(20:07) The power of self-compassion and mindfulness
(29:26) Feeling scared about your worth
(36:58) How to find Natalie and her work

Find out more: 

www.thethomasconnection.co.uk/burn-bright

info@thethomasconnection.co.uk to ask Michaela about Burn Bright. 

Natalie’s website: www.powerthoughts.co.uk

Natalie’s Instagram: www.instagram.com/powerthoughtsnc

Natalie’s previous episode on Pause Purpose Play: https://thethomasconnection.co.uk/power-thoughts-with-natalie-costa/

We all know how hard it is to let things go when we don't feel that they’re ready. 

So today, I’m answering your questions about letting go of ‘perfect’.

Join me, and let’s make more progress. 

Here are the highlights:
(3:14) Just doing it
(6:45) How to burn bright
(9:39) Letting go
(13:24) Life coaching

I provide both coaching and therapy, and can identify which intervention is best suited to you and your current life circumstances, in a way that life coaches cannot.

I am so passionate about this that I am running a free masterclass about it on the 13th of September at 12.00 called

No Regrets-Build the life you want to live.

https://thethomasconnection.lpages.co/noregrets

The other exciting news is that the doors are now OPEN to Burn Bright for this round’s applications.

I won’t open the doors again until January 2024, so if this is for you–make sure to book a call with me in September.

Register your interest on

www.thethomasconnection.co.uk/burn-bright

and I will answer any questions you have.

Application form for Burn Bright : https://info859178.typeform.com/to/xteAuHmx

Email me questions:info@thethomasconnection.co.uk

(01:56) Connection over perfection

(03:09) Live life in a way that matters to you

(06:18) Regrets about not living authentically  

(07:19) Authenticity also feeds connection

(10:27) What is the thing that matters most to you?

You can find my FREE masterclass - How to Burn Bright Without Burning Out HERE.

You can book a clarity call with me, to work on shame through compassion HERE.

If you don’t ask for something you’re never going to get it. 

I share stories about when I went out of my comfort zone to ask for what I deserved and how it has had a positive impact on my life.  

Here are the highlights:  

(06:32) Ask! 

(08:23) Burn bright without burning out 

(09:55) Why do women struggle with this? 

(13:22) How to ask for what you need 

(16:07) Have everything good, and then some 

You can find my FREE masterclass - How to Burn Bright Without Burning Out HERE.

You can book a clarity call with me, to work on shame through compassion HERE.

We’ll delve into some of the pressures that lead to it and debunk misconceptions surrounding perfectionism and look at how it affects our lives and overall performance.

Highlights: 

(12:38) It’s about trying to repair what you think is an imperfect self 

(14:59) Success is like a bottomless pit 

(19:27) Perfectionistic fantasies 

(26:01) Looking at the world from a different lens 

(28:26) It’s not healthy to be obsessive 

(36:20) Trying to overcompensate 

(41:25) You have to exist in a period of unknown

(55:00) It’s about leaving something in the world 

You can connect with Thomas here

Twitter: @thom_curran;

LinkedIn: thom-curran

You can find my FREE masterclass - How to Burn Bright Without Burning Out HERE.

You can book a clarity call with me, to work on shame through compassion HERE.

That ‘cringe’ emotion. 

That hiding-behind-a-pillow emotion.

That fear-of-being-judged-by-others emotion. 

Shame. 

Join me today, and learn to soothe shame with compassion and connection. 

Here are the highlights:
(2:12) Shame and guilt
(5:20) Fitting in
(10:43) Peace with the past
(14:20) Burning bright

You can find my FREE masterclass - How to Burn Bright Without Burning Out HERE.

You can book a clarity call with me, to work on shame through compassion HERE.

My hope is that you will feel seen. I want to boldly unmask what has been happening in my life and how I am evolving because I know you might be experiencing something similar.

Join me as I open up about self-worth, self-compassion, and neurodiversity.

Highlights: 

(02:04) An evolution of growth 

(04:17) It’s nobody's fault!

(06:40) Sense of liberation 

(07:54) 5 hours of free coaching 

(12:08) Things you need to get started 

(13:15) Realise that you are not alone!

If you want to be part of the ADHD/perfectionism focus group and receive a free 1:1 session, reach out to me on info@thethomasconnection.co.uk 

If you want to join my waiting list to be the first to hear about my offerings for perfectionistic, anxious ADHDers, enter your details here: www.thethomasconnection.co.uk/ADHD

Burn Bright masterclass: 

https://thethomasconnection.lpages.co/burnbright  

We should not ignore our needs because we are meeting everyone else's. All this does is drain us. We can choose to change!

This episode looks at the necessary self-care and then looks at the tips for inviting more nourishing self-care into our day-to-day routines.

Highlights: 

(02:08) You have no time for you when

(08:51) Which version of yourself will your children see? 

(09:53) What are your warning signs? 

(10:38) Yes but…

(11:04) Get a pocket of pause

(11:37) Doing self care can be small!

(13:54) Create your own rhythm


You can download my free worksheet, Calm the Overwhelm, here: www.thethomasconnection.co.uk/calm  

Join us at the event I am hosting together with Sam Dhu, a recent guest on the podcast. Read more here: Nourishing You » Powered by ThriveCart 

Order my book, The Lasting Connection – develop love and compassion for yourself and your partner here: www.thethomasconnection.co.uk/thelastingconnection

It can be overwhelming – I get it, and I am hear for you! 

In this episode we are going to talk about how you can tackle those hard knocks with compassion and strength, so that you come out of the other side better than ever. 

The brutal truth is that hard knocks are not easy to just grin and bear. They challenge us and they can get the worst out of us. Just remember: you can’t control what happens to you, but you can control how you respond to it. 

Let’s get through this together! 

Highlights from this episode: 

(03:43) Reframing hard knocks as learning experiences 

(05:32) Hard knocks at work 

(09:5) Finding your feet when technology fails you 

(11:26) Speaking to yourself with grace 

https://thethomasconnection.thrivecart.com/nourishing-you/ 

https://thethomasconnection.lpages.co/burnbright/

We're tackling self-worth, permission, societal pressures and letting go of perfection. It's not just about the pay check, it's about meaningful work that truly makes you happy.

Plus, we have a special announcement about our upcoming event in central London on August 12th!

Can't wait for you to hear this episode! Let's dive in.

https://thethomasconnection.thrivecart.com/nourishing-you/

You can find Sam on Instagram @samanthadhu and on her website, https://courses.samanthadhu.com.au/courses/the-permission-granted-experience-2023

Highlights:

(7.30) The link between perfectionism and self-worth. 

(10.17) The cycle between stagnation and procrastination.

(15:57) The connection between success and worth. 

(19:37) You don’t need to be exceptional to make an impact. 

(25.48) The inner critic and inner bully. 

(29.05) The importance of self-compassion and self-worth. 

And more importantly, how do you recharge your batteries after a stressful event? 

It is so important to know how to decompress, so in this episode I talk through some of the things you can do to bookend those stressful periods, whether it’s a one-off event or a high pressure job. 

 
Highlights: 

(01:51) Practice what you teach 

(04:07) Making space for rest and recovery 

(05:42) Burn bright without burning out 

(07:23) The three questions to ask yourself 

(09:16) Stress peaks vs periods of stress 

Come along to my beautiful in person event with my friend Sam Dhu, Nourishing You, in London on the 12th of August:
https://thethomasconnection.thrivecart.com/nourishing-you/

Watch the replay of the FREE masterclass for ambitious female entrepreneurs, founders, and CEOs wanting to create more impact in the world, with less impact on themselves:
Burn Bright without Burning Out thethomasconnection.lpages.co/burnbright

Highlights:

(00:59) More content with yourself 

(02:25) The Model Manifesto

(06:32) Time consuming 

(09:08) Sense of preoccupation

(10:17) The good girl narrative

In this episode, I want to explore perfectionism and why it takes time to change. I also explore how patience is key to sustainable and long-lasting change.

Here are the highlights:
(01:00) Patience is key.

(2:56) What gets in the way of living a meaningful life?

(4:57) Finding a new path to the jungle.

(7:02) Give yourself time.

(12:39) Shedding the skin.

Michaela's book, The Lasting Connection, can be found here:

www.thethomasconnection.co.uk/thelastingconnection

Michaela's online course for couples:

www.thethomasconnection.co.uk/thecompassionatecouple

Watch the replay of the FREE masterclass for ambitious female entrepreneurs, founders, and CEOs wanting to create more impact in the world, with less impact on themselves!

How to Burn Bright, Without Burning Out (thethomasconnection.lpages.co)

Matthew wasn’t always a writer.

It all started with a blog post.

Matthew wrote one post online about how his wife left him because he left dishes by the sink.

But it wasn’t really about the dishes.

Join us today to hear how Matthew leans on the lessons of his own divorce to help others avoid making the same mistakes that he did. 

Here are the highlights:
(3:11) Matt’s blog
(5:13) Dishes by the sink
(11:20) A hard pill to swallow
(19:56) Relativism and pain
(25:00) Ended relationships
(32:56) Awareness and compassion

You can find Matthew’s website and book HERE.

Michaela's book, The Lasting Connection, can be found here:

www.thethomasconnection.co.uk/thelastingconnection

Michaela's online course for couples:

www.thethomasconnection.co.uk/thecompassionatecouple 

Watch the replay of the FREE masterclass for ambitious female entrepreneurs, founders, and CEOs wanting to create more impact in the world, with less impact on themselves!

How to Burn Bright, Without Burning Out (thethomasconnection.lpages.co)

What would life be like if you were more compassionate with yourself?

Why would you want to let go of ‘perfect’ when society demands that of you? 

It’s all about letting go of the pursuit of perfection. 

Join me today to hear how all this can help you create a more spacious life.

Here are the highlights:
(1:29) Just keep going
(2:50) Stepping out of perfectionism
(6:05) A compassionate mind
(9:45) Who do you want to be
(11:40) Compassionate minds

So let me ask you, have you recently procrastinated again? Have you wasted time scrolling on your phone? Maybe you've gotten down a rabbit hole on Instagram.

I share my tips on how to end procrastination and become more productive.

Here are the highlights:

(3:51) All art is unfinished.

(7:51) Systems processes and focus tools.

(10:06) Boom and bust cycle.

(11:47) Why perfectionism can feed procrastination.

(13:23) The seven steps to breaking procrastination.

This is a big one.

We all hate it. We all try to avoid it. 

Recently, failure has become more discussed and socially accepted.

We see podcasts and books on the topic, yet we don't feel less cringy when we mess up.

So, join me for this episode as I outline my tips on tolerating the fear of failure and making mistakes. 

Here are the highlights:
(2:05) What is the problem?
(4:13) Get comfortable with the uncomfortable
(5:53) Self-worth
(7:36) Forgiving yourself
(8:51) Human brains are tricky

Find out more about my book, The Lasting Connection at www.thethomasconnection.co.uk/thelastingconnection

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

LinkedIn: https://www.linkedin.com/in/michaela-thomas/

Lots of P words. 

I like P words. 

Ask yourself, why does your productivity and performance fluctuate? 

Why do you procrastinate? 

Well, join me for today’s episode because I'm bringing you my three tips on sustainable productivity.

Here are the highlights:
(1:57) Pressure doesn’t equal productive
(4:37) Pacing before burnout
(7:39) Consistency is key
(9:19) Meditation goals

Find out more about my book, The Lasting Connection at www.thethomasconnection.co.uk/thelastingconnection

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

(03:39) Vitality and joy
(03:59) Good girl conditioning
(04:54) I couldn't do it anymore!

Find out more about my book, The Lasting Connection at www.thethomasconnection.co.uk/thelastingconnection

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Sometimes, your inner critic can be full of fear and doubt. It can be angry or subtle, driving a commentary in the back of your mind.

In whatever form it takes, the inner critic is difficult to ignore.

Today, we'll talk about the forms it takes, why you have it, how it protects you, and what to do about this voice.

Here are the highlights:

(05:00) Mantras of meanness
(05:55) What shape does it take? 

(06:27) Why do we do it?

(07:48) Fear!
(08:22) The punishment doesn’t fit the crime

Find out more about my book, The Lasting Connection at www.thethomasconnection.co.uk/thelastingconnection

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

This podcast is for you if you're a high-striving, ambitious working woman.

If you want to burn bright without the stress of juggling work with life. 

It’s about stepping out of overthinking and embracing imperfection for more fun and freedom. 

So, join me to hear my tips on navigating this tricky life using pause, purpose and play. 

Here are the highlights: 

(00:28) Burning bright 

(00:49) Pause Purpose Play 

(1:00) What to expect

(1:20) Taking the leap 

Find out more about my book, The Lasting Connection at www.thethomasconnection.co.uk/thelastingconnection

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

(02:35) All-or-nothing patterns.

(03:27) These stories can be rewritten. 

(04:17) Compassion

(05:31) Action taking!

(09:25) Long lasting change

Lots of us have people-pleasing tendencies, and we may not like conflict. 

This can make it difficult to set boundaries or say no to things. 

 Our nervous system can kick in and freak us out. 

 So today, I'm talking to Louisa Clarke. 

 She’s guiding us in setting boundaries whilst acting in line with our values.   

Here are the highlights: 

(2:50) Meet Louisa
(5:08) Power dynamics
(12:38) How to say no
(17:19) Not a people pleaser?
(23:25) Trapped in resentment
(29:52) Giving permission

You can find out more about Louisa via her website HERE.

You can connect with Louisa on LinkedIn HERE.

Last episode, I mentioned that I will be talking about procrastination today. And this is such a big topic, that I decided to make it a series. Overthinking is definitely part of procrastination, so let’s start there.

In this short episode, you’ll learn:

- a way of noticing that you are stuck in overthinking
- a simple tool to interrupt overthinking and indecisiveness
- an easy step to take to get you started on an action

Please rate and review this podcast - to help others discover it!

Download my FREE guide to calm the overwhelm:
www.thethomasconnection.co.uk/calm 

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

In this short solo episode, I look at what treating others with kindness, care and compassion does to our brains, and I invite you to try it too.

Find out more about my book, The Lasting Connection at www.thethomasconnection.co.uk/thelastingconnection

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

In this solo episode, I look at how we can change our habits by embracing failure, so make sure you have a pen and paper handy, because I have six tips for changing habits for you at the end.

To watch my free masterclass for ambitious female entrepreneurs, How to Burn Bright Without Burning Out, go to: https://thethomasconnection.lpages.co/burnbright

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

Chris Johnson, PsyD., is the founder of Q4 Consulting, Inc. and the Core Presence Institute™. Her passion is cultivating exemplary leaders, collaborative teams, healthy workplaces, and thriving communities.

In this episode we talk about - 

• Making peace with pausing, accepting that you need to rest
• Why pausing is important for us in our work
• The double-edge sword of pausing, feeling both calming and scary
• When pausing, we notice thoughts and feelings we want to avoid
• Mindfulness and pausing is not a panacea for feeling good
• The benefits of pausing - in our work, relationships and wider life
• Permission to allow yourself to pause and take a break
• Pausing helps us move into flow and productivity
• Passion, pleasure, potential and purpose being linked with pausing
• Why pausing matters for leaders
• ‘Permacrisis’ – permanently being in crisis from pandemic, political unrest and cost of living crisis
• Ways to pause and the power of being here now
• The resistance to stop being linked from rushing, urgency, impatience, busyness
• Martial arts, yoga, dance and other body based activities into mindfulness and pausing

You can find out more about Chris at www.q4-consulting.com or email her at DrChris@Q4-consulting.com

To watch my free masterclass for ambitious female entrepreneurs, How to Burn Bright Without Burning Out, go to: https://thethomasconnection.lpages.co/burnbright

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

This podcast is produced by Emily Crosby Media.

But do so sustainably, so you're not flirting with burnout.

As it is easy to overdo it when you are passionate about making an impact. Too much of a good thing is still too much. 

This short solo episode covers:

Tips for following your passion sustainably, the importance of downtime for a purposeful life, and how you make wise decisions about protecting your capacity and harnessing your energy, to better utilise your potential.

Remember: if you burn out, you cannot burn bright.

To watch my free masterclass for ambitious female entrepreneurs, How to Burn Bright Without Burning Out, go to: https://thethomasconnection.lpages.co/burnbright

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

You want to be successful, but maybe you’re not clear on what success looks like for you, and confuse it with what the patriarchal definition of productivity looks like – clocking up at least 40 hours a week.

This solo episode was an experiment – recording an Instagram live mini training onto the podcast at the same time, with any free flow imperfections that brought, so turn the volume down a bit for better audio. 

The session focused on your relationship with five factors which influence how you get stuck in a rat race at work and in your business – your relationship with success, with yourself, with productivity, with achievement, and with comparison with others.

Listen to this episode to learn more about:

• How do you define what successful means?
  The inner work we do helps us level up in our business too
  
  
• Masculine energy and definition of performance rules, meaning working 40 plus hours a week to be ‘productive’.
  
  
• Corporate hangover – need to be constantly doing something to be productive, face time at the office
  
  
• Attaching your self-worth to achievement, then you will feel like a failure when you make a mistake
• Comparisonitis and how understandable it is

When you DO address these patterns, you can start to build more enjoyment.

As it is SO common to get stuck into these patterns of overworking, please share this episode and talk to your friends about it. It is possible to unpick and change these patterns. 

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media.

Then listen up, as whatever impact you want to have, you need to consider how you minimise the negative impact on yourself in the process, to avoid burnout.

In this episode, I speak to inspirational Keri Jarvis, who is a Developmental Coach, Intersectional Feminist & Community Activist.

In this episode we talk about:

• Feminism as equity for all
• Our inability to escape marginalization
• Outwitting the patriarchy is a scam
• You can’t mindset away systemic factors
• Lack and scarcity  
• The programming behind ambition
• Your perception is real - women do more
• The systemic issues with self-care as burnout solution
• How we can make an impact, achieving changes to the systems with less impact on us
• The danger of ‘saviouring’ - being the best at changing things is a patriarchal capitalist norm
• Our worth is not in our productivity
• Taking messy, imperfect action to do good
• Not being perfectionist about helping
• The effects of overextending yourself
• Rest as resistance against the toxic productivity narrative
• Play as following our body’s urges

You'll find Keri at https://kerijarvis.com/

Keri referenced the book Rest is Resistance by the Nap Ministry  - https://thenapministry.com/

Find out more about my transformation 6 month group coaching Burn Bright at https://thethomasconnection.co.uk/burn-bright/

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

I know what it's like to run a business and to navigate two young kids. It's not easy, and it's not perfect.

I hope that this solo episode will help you realise and recognise some of the patterns in yourself which might mean that you're on the path towards burnout, or help prevent you from replicating patterns of previous burnout.

To avoid hitting burnout and creating a work/life balance serving both your well-being and your bank balance, sign up to my free webinar How to Burn Bright without Burning Out on 10th February at 12.00 (replay available after this date) https://thethomasconnection.lpages.co/burnbright/

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media.

Sign up to my free webinar How to Burn Bright without Burning Out on 10th February https://thethomasconnection.lpages.co/burnbright/

Find me at www.thethomasconnection.co.uk

Instagram: www.instagram.com/the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media.

In this episode, I speak with Tamu Thomas about how difficult it is to let go of toxic productivity, and move towards everyday joy and moments that matter instead. By letting the joy in, we also let the pain in. 

Tamu Thomas is a Qualified Social Worker & Somatic Coach. She helps high-achieving women feel emotionally safe so they can recover from toxic productivity & under-living.

We cover: 

• Overfunctioning impacts your body
• Somatic coaching, whole body approach
• Conditioned to over-productivity
• Appreciate the joy in every day
• Negativity bias blocking present joy
• Taking care of pain, fear, sorrow
• Toxic productivity and unrealistic expectations
• ‘Hack’s for overfunctioning dismiss humanity
• Showing up for ourselves with trust
• Western culture treating people as machines
• Fight/flight - got to be productive
• Freeze - overwhelmed
• ‘Not enough’ness, proving your worth
• Resistance to slow down, preparing for sleep with bedtime routine
• False sense of control from over working
• Working with yourself, not on yourself - you’re not a project
• Harmony improves productivity in a nourishing way
• Polyvagal theory and feeling safe

Tamu can be found at www.livethreesixty.com and @livethreesixty on Instagram

Order my book, The Lasting Connection, here

To spend 90 days to develop love and compassion for yourself, join the online course, The Compassionate Couple, here

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

In this, my most popular episode, I talk to Thais Gibson about attachment styles, trauma and the unconscious mind keeping a score of what we've been through, giving rise to protective behaviours, which can ultimately still be changed. 

Thais Gibson is an author, speaker and co-creator of the Personal Development School, best known for her contributing work and research on Attachment Theory and the impact of attachment trauma on our adult romantic relationships.

She overlaps attachment trauma challenges with personal core wounds, limiting beliefs and emotional patterns at the subconscious level to give us deeper insight into ourselves and our relationships. 

We talk about

4:58 Thais' story
9:15 Bringing a high achieving attitude to recovery
11:30 Noticing a critical inner voice
13:30 Thais' recovery from addiction
16:42 Healing attachment pain from childhood
18:10 Internalising our upbringing
21:00 Patterns in attachment styles
 - 22:44 Securely attached
 - 24:54 Insecure dismissive
 - 27:42 Anxious preoccupied
 - 30:22 Fearful avoidant
35:43 Steps to combat protest behaviours
44:54 The benefits of inner work
54:31 Why we self-sabotage

Find out more about Thais at www.personaldevelopmentschool.com

Thais Gibson on Youtube

Order my book, The Lasting Connection, here

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

Fiona Kearns is a business psychologist who helps people get rid of self doubt, to feel confident about playing huge in life and work. She loves the thrill of helping clients manage their impostor syndrome to become confident, visible and more impactful.

In this episode we talk about:

• Coming back after burnout
• Boundaries and strategies for being sustainable in work
• Women needing to be ‘less nice’ and push back
• Finding who can support you at work
• Documenting your experiences, collecting evidence to protect yourself
• Victim blaming and gaslighting
• Compassion and validation of your emotions
• The ‘golden handcuffs’ forcing you to stay
• Job sharing to focus on results and working optimally in less time
• Strategies for being sustainable at work
• Add fun back in outside work to reclaim your life
• Are organizations changing for the better?

 You'll find Fiona under Kearns Consultancy.
https://kearnsconsultancy.com/ 

Find out more and join the waitlist for Burn Bright at https://thethomasconnection.co.uk/burn-bright/

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

In this episode, I explain the zones of comfort, confidence, challenge and compassion, and how moving between them when you need to, can help you reach your goals without burnout.

This is going to be a short episode, but if you're able to get a pen and paper out, try to jot down a few things as you're listening., because this could be potentially life changing. If you can find the way to address these different zones differently in your life, in your work, in your business, in your job, in your parenting, with your friends, whatever it might be, this could potentially change your life. 

Find out more and join the waitlist for Burn Bright at https://thethomasconnection.co.uk/burn-bright/

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

In this episode we talk about:

• The pressure from the nutrition industry to have a perfect diet - what even IS a perfect diet?
• Thalia’s experience of becoming a mother and how she navigates children and sugar
• What happens when we eat too much sugar, plus managing blood sugar and breakfast
• Making peace with whatever food you are eating, with self-compassion, and why what we eat has nothing to do with will power
• Adding nutritious foods in, rather than cutting things out and making them taboo

We also talked about eating intuitively, vegetarianism and the perimenopause.

Find Thalia’s free five minute breakfast recipes at www.thaliapellegrini.com

Instagram @thaliapellegrini_nutrition or email thalia@thaliapellegrini.com

Find out more and join the waitlist for Burn Bright at https://thethomasconnection.co.uk/burn-bright/

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

If you have been doing really long hours, maybe working on the weekends pushing through into the evenings, this episode is for you.

Find out more and join the waitlist for Burn Bright at https://thethomasconnection.co.uk/burn-bright/

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media.

• Minimalism is about having only valuable items and experiences
• Value and use rather than joy
• Improved productivity and focus
• Passing things on/doing good gives you a dopamine kick
• Ripple effects of the act of letting go 
•  Link between letting go physically and mentally
•  Reframing success to move away from more stuff
• Attachment to urgency and rushing
• 52% of people have felt burnout post pandemic
• Lying to yourself about the need to plate-spin
• Mental benefits of getting rid of the internal clutter
• Being a disruptor and rebel
• Having the skill of saying no
• The leader of the future won’t be busy
• Patience with change
• Pushback allows you to have the conversation
• Stop helping people at your own detriment
• Tips on how to get started
  • Use your out of office
  • Try an experiment
  • Don’t go to every meeting you’re invited to
  • Have a lunch break
  • Ask more questions
  • Leave your emails for longer
• Permission to stop
  
  

Discovery of LESS: How I Found Everything I Wanted Underneath Everything I Owned, by Chris Lovett

www.lessisprogress.com

Find out more about my group coaching for women who struggle with perfectionism and not feeling enough by messaging me - www.thethomasconnection.co.uk/contact-us/

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

www.lessisprogress.com

This episode was edited by Emily Crosby Media

This re-released episode is one of my most listened to, because setting boundaries to protect your energy is so difficult.

I talked to Naketa Ren Thigpen, about how setting boundaries helps us create balance in our lives. 

Naketa R. Thigpen, LCSW, is the go-to relationship advisor for fast-scaling married women entrepreneurs and power couples seeking to balance love and success without dimming or apologizing for their spirited ambition.

We talk about

3:55 Being a recovering perfectionist
6:30 Naketa's life experience
8:39 Giving high striving people permission to slow down
10:30 The effects of the pandemic on high striving people
13:42 The connection between our relationships and our businesses
15:42 Community not competition
16:38 Creating balance
17:40 Shedding old expectations
21:41 The boundaries Naketa sets for herself
23:18 Friendship expectations
26:45 Sharing from personal experience
27:18 Writing the book 'Selfish'
29:08 Reclaiming the word selfish
34:45 Feminism
36:18 Talking from a scar, not an open wound
41:23 A message to Naketa's younger self
44:22 Being a woman of colour in business

Naketa's website - https://thigpro.com/

Find Selfish here 

Book a call with me about my group coaching programme Burn Bright here: 

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

I have had a podcast break. I’ve been working on something behind the scenes: Burn Bright, my high touch group coaching programme for ambitious women who want to make an impact, with less impact on themselves.

I am all about finding balance over burnout – no more late nights working to clear your to do list, no more ‘doing all the things, all at once’ and feeling so wired that you struggle to switch off even when you’re NOT working.

As I needed to create this programme fully embodying what I teach others, I had to cut myself a bunch of slack and give myself a break with the podcast.

Therefore I will be re-releasing some of my most loved episodes, to celebrate having reached the milestone of 100 episodes!

To celebrate my successes without the second guesses.

Let me know in the comments if you ever give yourself this permission to temporarily pause something, to protect your energy and focus!

Find out more about Burn Bright here - https://thethomasconnection.lpages.co/burnbright/

Order my book, The Lasting Connection, here

To spend 90 days to develop love and compassion for yourself, join the online course, The Compassionate Couple, here

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

But if you’re getting overwhelmed, to the point where you’re not actually getting anything done (hello procrastination!), that’s the time for you to take a break. To protect your energy and ultimately also help you reach your goals better when you return from the break. 

You’ll be more productive when you are rested, and have bigger impact. 

In this short solo episode, I share some vulnerability around how I had to take a break in the middle of launching my new group coaching programme, Burn Bright, as I otherwise would have been replicating old patterns of perfectionism and burnout. I needed some rest and recovery, so I took it, knowing that pushing through is not the answer. It wasn’t easy, I had to set a gentle boundary with myself, like not taking my laptop with me on my holiday and staying off social media. 

If you struggle with this, and want to know how to take a break before you break, register for my Masterclass “How to burn bright without burning out” here: https://thethomasconnection.lpages.co/burnbright/

Email me for more details about my coaching programme Burn Bright - info@thethomasconnection.co.uk

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

In this episode, I talk to pop princess and coach Harriet Starling, better known as Starling, about how how we can follow our purpose in a sustainable way without the burnout. We talked about how receiving criticism meant she has ‘made it’ - and feeling worthy even when the music industry fed her messages around not being enough.

In this episode, you’ll also hear Starling’s amazing song Every Single Time performed, and understand why it is a mantra for enoughness.

We cover:

• Play is doing something without a desired outcome
• Inspiration to create
• True inspiration is to do things differently
• Passion and multi-hyphenated
• You can’t be two things in a world that wants you
• Owning it, all of you
• Feel liberated to break rules and moulds
• Stage fright and learning to sing
• Change the paradigm
• The power of delegation
• Follow your passion sustainably
• Where focus goes, energy flows
• Receiving criticism means you’ve ‘made it’
• The patriarchal pressure of body image and ageism in music

Find Starling on Instagram: @starlingsworld and her music on Spotify under Starling 

Order my book, The Lasting Connection, here

To spend 90 days to develop love and compassion for yourself, join the online course, The Compassionate Couple, here

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

Being ambitious is fine, I am all for having drive and passion, or a big picture vision you want to fulfil.

In this short solo episode, I talk about the dark side of your drive and ambition – the ways it has a negative impact on you.

I cover:

• Perfectionism as an umbrella term and a set of behaviours
• The clinical problems linked to perfectionism
• how our creativity comes from a place of rest
• how striving for perfect has a negative impact on your wellbeing
• Adrenal fatigue and cortisol
• Being too busy to downregulate the nervous system
• The balancing act between burning bright and burning out
• What’s fuelling your drive for achievement
• Lack of satisfaction or joy from your achievements
• Dopamine and your rewards for striving
• Fear of failure and other fears fuelling your ambition
• The inner critical voice feeding overproductivity

I would love it if you could join me for a free masterclass, “How to burn bright, without burning out”. If you listen to this episode after the 21st of July, still head to the link and you’ll be able to see the replay recording of this live, free training.

Link to masterclass:

Burn Bright webinar opt-in (thethomasconnection.lpages.co)

Order my book, The Lasting Connection, here

To spend 90 days to develop love and compassion for yourself, join the online course, The Compassionate Couple, here

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

There are lots of pressures on you, coming from every angle, but there are also pressures coming from within you. Internalised high standards around always achieving more, always doing your best, never cutting corners, never failing.

You may feel like you have tried LOADS of things, and yet still feel stuck in perfectionism, procrastination and overwhelm.

Constantly trying to be productive means you are never switching off, never resting.

In this episode, I share three things which may help you shift out of the overproductivity trap.

I also tell you about my upcoming free masterclass, How to Burn Bright, Without Burning Out.

There’s a reason why you’ve signed up to a bunch of things which WOULD be helpful… if you actually did them consistently – you need clarity as to why you have that pattern, so you can gently choose another way and spend your energy more wisely. 

So you can burn bright, without any of the burnout.

Link to my free, live training on the 21st of July:

https://thethomasconnection.lpages.co/burnbright/

Order my book, The Lasting Connection, here

To spend 90 days to develop love and compassion for yourself, join the online course, The Compassionate Couple, here

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

You could say that there are a lot of good things which perfectionism can be associated with.

There are also a lot of drawbacks to it, and the same parts of perfectionism which serves you well in life, can also end up costing you your health and relationships.

Tune into this short solo episode about the pros and cons of perfectionism, to see how it affects you, and see if you are striving for excellence or perfection. 

Order my book, The Lasting Connection, here

To spend 90 days to develop love and compassion for yourself, join the online course, The Compassionate Couple, here

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

I spoke to Dr Guy Meadows about how to get a good night’s sleep, how to stop struggling against ‘bad sleep’, and what to do when you just can’t sleep due to young children or anxious thoughts. 

Dr Guy Meadows is a leading figure in the area of chronic insomnia, pioneering the use of

Acceptance and Commitment Therapy (ACT) and Mindfulness treatment. He has

worked with thousands of insomnia sufferers over the last 10 years at his

London-based clinic and around the world, and has set up the Sleep School to help

stop insomniacs needlessly suffering around the world. Guy is the author of The Sleep Book – How to sleep well every night. 

We cover:

• Insomnia and its causes
• Circadian rhythms, sleep cycles and sleep drive
• Why the world isn’t sleeping well
• Myths around sleep 
  • The 8h myth
  • Deep sleep is the best sleep
  • Sleeping through the night

- Sleep helps us be focused, motivated and problem solve

- Biological sleep needs and genetics

- The majority of us wake up unrefreshed

- Deep sleep, light sleep and REM sleep

- Why we sleep, and why we wake

- Acceptance and Commitment Therapy

- The struggle with insomnia = fight/flight boosts alertness

- Physical/mental aspects of the sleep conditioned response

- Insomnia as a heightened sense of awareness

- The steps to sleeping well

- 1. Accepting the discomfort

- 2. Open to difficult thoughts and feelings

  - 3. Live your life to lesson resentment

- Start living a valuable life _with_ insomnia, to feel more content

- The links between sleep and mood

- The science of sleep and the brain

- Changing what you can, accepting what you can’t

- Letting go of the rigid rules around sleep

- The benefits of rest if you can’t sleep

- Quiet wakefulness vs. active wakefulness

- Pause pockets

Order my book, The Lasting Connection, here

Find out more about my upcoming group coaching for women who struggle with perfectionism and not feeling enough by messaging me - www.thethomasconnection.co.uk/contact-us/

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

Over my years of working with high-striving, perfectionistic women, I've found that they often share a pattern of wanting to meditate, but finding it hard to keep up.

In this episode I talk about why that can be, and how you can meditate without making it complicated or difficult for yourself.

www.thethomasconnection.co.uk/calm to download my free guide to taking a break before you break

I'm releasing some slots for 1:1 coaching - for more information, email info@thethomasconnection.co.uk

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

In this episode, I speak to Motherhood Studies Sociologist Dr Sophie Brock about how hard it is to be a mother today, as we “can’t self-compassion our way out of structural barriers, constraints, and institutional failings” affecting mothers. 

We cover:

• The social construction of motherhood and being ‘a good mum’
• The anger/guilt trap in motherhood
• Maternal regret - ‘shouldn’t have become a mother’
• Putting more pressure on ourselves is counterproductive 
• Matrescence - transitional experience of becoming a mother
• Self-compassion can’t stop misogyny or racism
• Steps to let go of motherhood guilt
• Questioning the internalized markers of success as a ‘perfect mother’  
• The bar of being a ‘good father’ low, the bar for ‘good mother’ extremely high
• Mummy wars of shaming and comparison with other mothers
• Dealing with judgemental comments for your choices

Dr Sophie Brock provides analysis of Motherhood in our culture, exploring the ways individual experiences of Mothers are shaped by broader social constructs. Sophie’s offerings include self-study courses for Mothers and practitioners, her podcast The Good Enough Mother, and her Motherhood Studies Practitioner Certification program.

To connect further - 

https://drsophiebrock.com/

@drsophiebrock on Instagram and Facebook

Order my book, The Lasting Connection, here

Find out more about my upcoming group coaching for women who struggle with perfectionism and not feeling enough by messaging me - www.thethomasconnection.co.uk/contact-us/

Find me at www.thethomasconnection.co.uk

What stops you from trusting offers of help? 

I recently shared on socials about having gastroenteritis, and my baby too, and linked it to a discussion about asking for and accepting help. On my poll sticker, 80% of you answered that you struggle to accept help offered.

The difficult thoughts and feelings showing up when someone offers to help you come from the inner critic, that mean inner voice you have telling you off for things. 

Listen to this short episode to dive a bit deeper into what is behind your reluctance to trust offers of help, and get three affirmations you can use when help is offered and you resist taking it. 

I also cover how people pleasing is a part of this too. 

To learn more about how to let go of people pleasing in relationships, head to www.thethomasconnection.co.uk/peoplepleasing to take my mini workshop

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

Or you love your child so much, but can’t get rid of those strange thoughts you have popping in about hurting them? What if you would just drop the baby, or hit your child?

If you have experienced this, you might have had ‘maternal rage’ or intrusive thoughts about harm coming to your children. You’re not alone, and shaming yourself for it is only making it worse. Putting pressure on yourself to still achieve and strive like you did pre-motherhood leaves you vulnerable for parental burnout, and more likely to have another episode of rage.  

This episode with Clinical Psychologist Caroline Boyd, author of the book Mindful New Mum, may feel triggering for some, so please be aware of the support sources mentioned too. 

We cover: 

• Pressure on girls to be ‘good’
• Super mum myth, perfect mother myth
• Navigating the highs and lows of motherhood
• Loneliness and isolation of Western motherhood
• Postpartum depression increased due to lockdowns
• Pressure to be perfect and joyful
• Feeling like a ‘bad mum’ and failing
• Allowing new mothers permission for recovery
• ‘Hard to measure’ achievements in motherhood  
• Adjust to slower tempo, striving less
• Transition, matrescence 
• Maternal rage and what it masks
• Allowing compassion for self
• Unmet needs and being out of capacity
• Stigma of anger in mothers = failing
• Judging yourself for anger intensifies it
• Unwanted intrusive thoughts about accidental or intentional harm of baby
• Support sources for intrusive thoughts and maternal OCD
• Permission to look after yourself means unlearning old beliefs

Mindful New Mum: A Mind-Body Approach to the Highs and Lows of Motherhood

by Dr Caroline Boyd

www.drcarolineboyd.com

Help with intrusive thoughts can be found at the following - 

FREE Pandas UK Helpline (call between 11am - 10pm): 0808 1961 776

http://www.pandasfoundation.org.uk/

Samaritans: call 24/7 Helpline: 116 123

https://www.mind.org.uk/information-support/types-of-mental-health-problems/postnatal-depression-and-perinatal-mental-health

https://maternalocd.org/

https://www.rcpsych.ac.uk/mental-health/problems-disorders

Order my book, The Lasting Connection, here

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

It's especially hard to ask for help for perfectionists, caught up in all or nothing thoughts about how they must manage everything, always be strong, never show cracks in the facade. Always carry things for others, not letting them carry things for you.

In this short solo episode I will tell you how a broken toe is a sign that I need to accept help, and even ask for it.

In my book, The Lasting Connection, I talk about the five As of allowing compassion to flow in, from others to you.

The five A’s: Aware, Acknowledge, Accept, Appreciate, Ask

Drop me an email to info@thethomasconnection.co.uk to receive a free copy of my worksheet about the five A's of allowing compassion to flow in.

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

This narrative isn't helpful for the modern parent - you haven't failed, you are human!

Our children are the future, the next generation - no wonder we want to do right by them. So how do we nurture their emotional intelligence without breaking under the pressure?

Dr Anne Lane is a clinical psychologist and family therapist. Anne’s new book ‘Nurture Your Child’s Emotional Intelligence: 5 Steps to Help Your Child Cope with Big Emotions and Build Resilience looks at how our child’s emotions grow and develop and what we can do as parents to support this.

• Children read our emotions and struggle to understand them
• Helping our children to feel safe
• The emotional demand on parents
• ‘Good enough’, not perfect, emotional nurturing
• Give the emotion a space, a voice
• The ‘should’ and pressure to be ‘calm and ‘gentle’
• Using shame to control their behaviour backfires
• Acknowledging emotions softens them
• Balancing fear and courage, anger and sadness
• Compassion for your own emotions
• Five steps to help your child cope with big emotions

1 Aim for simplicity

2 Encourage acceptance

3 Respond with compassion

4 Increase playfulness

5 ‘Contain’ and connect to difficult emotions 

Order my book, The Lasting Connection, here

Find out more about my upcoming group coaching for women who struggle with perfectionism and not feeling enough by messaging me - www.thethomasconnection.co.uk/contact-us/

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media

I’m willing to bet that you don’t like it.

1. Because you don’t FEEL good enough
2. Because you don’t want to BE good enough – you want to be perfect, amazing, excellent, remarkable and so on.

Listen to the end of this short episode and I will offer you something which will help.

Find out more about my upcoming group coaching for women who struggle with perfectionism and not feeling enough by messaging me - www.thethomasconnection.co.uk/contact-us/

Find me at www.thethomasconnection.co.uk

Instagram: @the_thomas_connection

Facebook: www.facebook.com/thethomasconnection

Pause Purpose Play Facebook group: www.facebook.com/groups/pausepurposeplay 

This episode was edited by Emily Crosby Media