Julie Legg speaks with Julio Angel Rivera, a New York City-based writer, mental health advocate, and martial arts coach, about his experience with ADHD, bipolar disorder, depression and CPTSD.

This jiu-jitsu philosophy profoundly resonates with how Julio has come to approach ADHD and mental health, and has learned to flow with challenges and embrace nonlinear paths to progress. Diagnosed at 42, he reflects on the struggles he faced before his diagnosis and the personal growth that followed and shares his insights on neurodivergence, trauma, and resilience.

KEY TAKEAWAYS

• Decades of training in jiu-jitsu, judo, and MMA provided Julio not only a physical outlet but philosophical grounding.
• Mindfulness has become a vital tool in Julio’s mental health repertoire. He discusses the importance of learning to notice triggers and stay present during moments of dysregulation, which can help to de-escalate situations before they spiral - a skill rooted in both therapy and martial arts discipline.
• Julio is the author of Brokedown Sensei and Internal Jiu-Jitsu (released May 2025) and blogger on Threads, Medium and Substack.

LINKS

• Internal Jiu-Jitsu by Julio Rivera
• Instagram
• Facebook
• LinkedIn - Julio Rivera
• Threads
• Medium
• Substack
• The Missing Piece by Julie Legg

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Julie Legg interviews Cali Keating, a neurodivergent therapist based in Barcelona who specialises in supporting clients with the triple combo: ADHD, OCD and autism, and various dual combinations thereof.

Cali explains how OCD, like ADHD, is tied to dopamine and cortisol regulation and how these overlapping neurodivergences can complicate diagnosis and treatment.

The core of the conversation revolves around multiple neurodivergent diagnoses, commonly referred to as "multiple exceptionalities" or "twice exceptional" when someone has more than one neurodivergent condition. Cali dives into the mechanisms and nuances of OCD, especially "Pure OCD" (also known as "Pure O"), which involves intense mental rituals rather than visible compulsions.

KEY TAKEAWAYS

• OCD affects both dopamine and cortisol regulation, making it not just an anxiety disorder but also a neurological one. The compulsions aren’t just habits, they’re urgent attempts to neutralize biochemical distress caused by intrusive thoughts.
• Characterised by intrusive thoughts and compulsions used to neutralize distress, OCD is commonly misunderstood. It’s not just about neatness or repetitive behaviours—it’s a neurological survival response, often invisible and deeply distressing.
• “Pure OCD” involves mental rituals rather than visible actions—this includes rumination, mental checking, or seeking constant reassurance. These hidden compulsions often go unnoticed, delaying diagnosis and understanding.
• Traits across ADHD, OCD, and autism can appear similar—such as hyperfocus, rigidity, or sensory sensitivity—but the motivations behind those traits differ. For example, hyperfocus in ADHD might stem from dopamine-seeking, while in OCD it may be driven by an obsessive need for certainty.
• Misinterpreting those motivations can lead to support plans that miss the mark. Treating the behaviour without understanding its function (e.g. assuming rigidity is just autism-related when it may stem from OCD) can result in strategies that feel invalidating or even increase distress.
• ADHD often coexists with OCD and autism, making accurate diagnosis more complex—but also more essential. Overlapping symptoms can cloud clinical clarity unless assessed through a neurodivergence-informed lens.
• Stigma and stereotypes often delay diagnosis, particularly for women or quieter individuals. Misconceptions about what OCD or ADHD “look like” can lead to missed or misdiagnoses, sometimes for decades.

LINKS

Cali Keating - Website

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Julie returns to respond to more questions in part 2 of Curiously ADHD. She ponders an array of topics including medication, meditation, labels, genetics, unmasking and reclaiming a lost spark.

As a late diagnosed ADHDer she offers empathetic, experience-based reflections meant to validate, soothe, and support.

6 KEY QUESTIONS ADDRESSED

Q1. Medication Worries: "I've recently started ADHD medication but it's not working well for me. I've changed GPs a few times and I'm now worried my current doctor won't take me seriously. What should I do?"

Q2. Meditation Matters: "My mind is constantly noisy with internal chatter. I find it hard to sit still so meditation doesn't work for me. Do you have any tips to help?"

Q3. Label Stigma: "I'm struggling with the ADHD label after my diagnosis. I don't want people to see me as 'too hard'. Should I keep it to myself?"

Q4. Family Patterns: "My sister has ADHD and I suspect my mother does too. What are the chances I have it?"

Q5. Unmasking Fatigue: "A work colleague said that unmasking can be exhausting. What does she mean by that?"

Q6. Regaining My Spark: "I feel ashamed of things I did before my ADHD diagnosis. I carry a lot of guilt and now I think I've lost the spark I used to have. How do I move forward?"

LINKS

Self-Screening Assessment Tool – ADHD New Zealand

Email ADHDifference Podcast

The Missing Piece: A Woman’s Guide to Understanding, Diagnosing and Living with ADHD – by Julie Legg

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Julie Legg chats with Theresa Lear Levine—an EFT master practitioner, hypnotherapist, business coach, author and fellow ADHDer, about tapping into joy and presence.

Diagnosed with ADHD at 42 Theresa describes the experience as finally switching on a light in a room she didn’t know was dark. This self-discovery reframed years of internal tension and helped her release long-held guilt, particularly in her roles as a mother and entrepreneur. Together, they explore how therapeutic tools, like EFT and subconscious reprogramming, can shift emotional patterns.

KEY TAKEAWAYS

• What is EFT? Emotional Freedom Techniques (EFT) is a therapeutic method that combines gentle tapping on acupressure points with focused verbal therapy. EFT may help clients release emotional blockages, heal past traumas, and regulate their nervous systems—especially helpful for those with ADHD whose emotions can be intense and quickly dysregulated.
• What is Law of Attraction Coaching? This is not just about positive or wishful thinking! This coaching approach teaches individuals to shift their thoughts, feelings, and energy to align with their goals. For ADHDers, this method can be empowering, helping redirect negative self-beliefs toward possibility and intentional living.
• Subconscious Healing: Many ADHD challenges stem not just from executive function struggles but from limiting subconscious beliefs and nervous system dysregulation. By working at this deeper level, clients often experience transformation in both mindset and outcomes.
• ADHD Resources: Listeners are invited to join Theresa’s Becoming More Me community, which offers free access to tools, workshops, and coaching resources—especially geared toward those with ADHD looking to overcome internal blocks.

LINKS

Theresa Lear Levine - Instagram

Theresa Lear Levine - Website

Theresa Lear Levine - LinkedIn

Becoming More Me – Book by Theresa Lear Levine

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In this solo episode, Curiously ADHD, Julie Legg sits down with a cup of coffee to answer frequently asked questions she’s received over time from people trying to make sense of ADHD.

This episode is both personal and practical, aiming to empower listeners through shared experiences and pragmatic guidance rather than medical advice. Julie emphasizes that she is not a medical professional, but a diagnosed ADHDer and author who has spent years researching and speaking with others in the community.

5 KEY QUESTIONS ADDRESSED

0:00:00 Intro

0:01:39 Q1: "I was tested for ADHD and they said it was probably anxiety. I'm hesitant to spend thousands more for a second opinion and I'm pretty sure I do have ADHD though. Any suggestions?”

0:07:35 Q2: “How do you know that you've got emotional dysregulation because you might just think it's normal?”

0:11:54 Q3: “One of my biggest ADHD challenges is how to stop my epic retail spending sprees. I spend too much money impulsively on the things I do not need and cannot afford. What can I do?”

0:17:51 Q4: “I think my partner has ADHD but I don't know how to broach the subject.”

0:22:41 Q5: “I was diagnosed with ADHD when I lived overseas. I have the reports and I've come back to New Zealand and now I have to get reassessed before I can access medication?"

LINKS

• Self-Screening Assessment Tool – ADHD New Zealand
• A Change for Better
• Email ADHDifference Podcast
• The Missing Piece: A Woman’s Guide to Understanding, Diagnosing and Living with ADHD – by Julie Legg

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Wherever on your ADHD journey, you are not alone. Julie and Jel Legg reflect on the importance of community, connection, and shared experiences for those living with ADHD.

The conversation is sparked by their attendance at a recent author’s event and the overwhelming sense of affirmation and belonging that came from engaging with readers who identified with The Missing Piece, Julie’s book for women diagnosed with ADHD later in life.

KEY TAKEAWAYS

• Community is critical: Finding like-minded people helps mitigate feelings of isolation that can accompany an ADHD diagnosis.
• Affirmation matters: Small affirmations from others who understand ADHD can be deeply validating.
• You are not alone: Many have similar struggles, and shared stories create a sense of belonging.
• Diagnosis is a journey, not a destination: Post-diagnosis, understanding and self-acceptance continue to evolve.
• ADHD is constant but not central: It influences life but does not need to dominate it; most daily life is “normal stuff.”
• Courage to connect: Engaging in conversations about ADHD can require bravery, but it often leads to powerful, supportive relationships.
• Resources are plentiful: Organizations like ADHD New Zealand provide in-person and online support options.
• No need to "reinvent the wheel": Others have walked similar paths and their experiences can provide valuable guidance.

LINKS

• The Missing Piece: A Woman’s Guide to Understanding, Diagnosing and Living with ADHD – by Julie Legg
• ADHD New Zealand
• OLDER – Unmasked: the ADHD album

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Dr Alessandra Wall, founder and CEO of Noteworthy, joins Julie Legg to reflect on her life, career, and insights into women in leadership.

She shares her experiences of working with children and adults with ADHD and what led her to shift from psychology to founding Noteworthy, a platform helping women in leadership roles find their voice and value. Though never formally diagnosed with ADHD, Alessandra recognised many of its traits in herself. The conversation dives deep into how to communicate our value, the reality of executive stress, the concept of the “gilded cage” and the power of the pause.

KEY TAKEAWAYS

• Noteworthy: Alessandra's leadership platform supports women in high-powered roles by encouraging authentic self-expression and dismantling internalised narratives that keep them playing small. Success shouldn’t require compromise on identity or mental health.
• Women in Leadership: Many are high-functioning but secretly burning out or feeling "less than." Societal expectations, especially around femininity and behaviour, often cause women to mask their neurodivergent traits more than men.
• Communicating Your Value: Women often downplay their abilities or wait for external validation. It is important that women are able to articulate their worth—not in a loud or performative way, but with clarity, intention, and confidence.
• Managing Stress: Stress is a constant in high-performance environments, but it's how we relate to it that matters. Many high-achievers are taught to grind, but few are taught to rest with purpose.
• The Gilded Cage: This metaphor refers to being successful on paper while feeling unfulfilled, stuck, or disconnected in reality. Life ‘at the top’ can feel like a prison made of gold—prestige, salary, title—but still a prison.
• “Mastering the Pause”: The power of stopping, reflecting, and responding with intention. ADHD brains are often fast-reacting, but the pause allows for clarity, emotional regulation, and better decision-making.

LINKS:

• LinkedIn – Dr Alessandra Wall
• Website - Noteworthy
• Noteworthy Newsletter
• Unforgettable - A 3-step roadmap to articulating your value with confidence, poise, and Impact
• Back To Me, a 4 week guide to restoring balance & regaining control

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Julie and Jel Legg explore the deep emotional responses people with ADHD often have to perceived injustices. They delve into the concept of justice sensitivity, describing how this sensitivity can manifest in different areas of life—particularly through heightened emotional responses and a strong sense of moral fairness.

They introduce the four key domains of justice: Distributive (fairness in outcomes), Procedural (fairness in processes), Interpersonal (fairness in treatment), Informational (fairness in communication). The conversation highlights how ADHD traits such as emotional dysregulation, impulsivity, and intensity of feelings contribute to a heightened sensitivity to unfairness. The duo reflect on both childhood and adult experiences—ranging from emotional triggers to social scenarios like queue-jumping—that evoke strong reactions due to this innate sense of right and wrong.

Rather than merely complaining, they aim to unpack why ADHDers react so strongly to injustice, with a focus on understanding and self-compassion.

KEY TAKEAWAYS

• Justice sensitivity is often intensified in ADHD due to traits like emotional dysregulation and impulsivity.
• ADHDers may struggle more with perceived injustices, reacting with an emotional depth that neurotypicals might not relate to or understand. Perception matters—what feels unjust to one person may not even register to another, leading to feelings of isolation or invalidation.
• The emotional reaction can feel childlike or disproportionate, which adds a layer of internal conflict or shame.
• ADHD brains often seek fairness and may instinctively advocate for the underdog or fight against perceived wrongs, even in seemingly minor instances.
• Acknowledging this sensitivity can be empowering, helping individuals better navigate emotional responses and interpersonal dynamics.

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