Afleveringen
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Sometimes, even the smallest things are too much.Even when everything seems fine, my nervous system can hit overload.I spent years thinking I was too sensitive, too weak. But I’ve learned that my body knows when I’ve reached my limit — even when my mind doesn’t admit it yet.The first time I said, 'I need quiet' without overexplaining, I feared people would think I was rude. Instead, it built a deeper connection between me and the people I care about.Needing space isn’t rejection. It’s self-care. And if someone likes, loves and or respects you they will give the space you need.You don’t have to earn your right to step back. You are allowed to take the space you need without apology.💗
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In this episode, Tonya talks about how ADHD can actually affect how long we live. It's not something that should scare us, but it's important to understand how ADHD can make life feel harder. Things like stress, anxiety, not getting enough sleep, and not having the right support can all add up. She shares some simple, helpful ways to take care of yourself, like quieting your busy brain, understanding your big feelings, and checking in with your body before it gets too tired. She also introduces her 3 Brains Method—the head, heart, and belly/gut—and how they apply to neurodivergent living. This episode is all about how to take care of yourself so you can live your best life!
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Zijn er afleveringen die ontbreken?
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In this episode, Tonya talks about why the usual self-care tips don’t always work for people like us. Things like bubble baths or journaling might not help, and that's okay! Tonya explains why some of the common advice just doesn't fit, and she shares easy, real ways to take care of yourself. Learn how to find the right ways to rest, feel your feelings, and take care of your body and mind in ways that actually work for you.
ADHD brains crave dopamine, and the world is full of quick dopamine traps—social media, shopping, endless scrolling. They feel good for a moment, but they leave us restless, scattered, and drained.
This course isn’t about quitting dopamine—it’s about getting control back in a way that actually works for ADHD minds. No rigid rules. No overwhelm. Just small, doable shifts that make focus, motivation, and balance feel easier.
Through short, practical audio lessons and easy tools, you’ll learn:✅ Why ADHD brains chase quick dopamine and how to reset✅ How to balance stimulation without burnout✅ A 60-second breathing trick to reset your focus anytime✅ The 72-hour rule—your secret weapon against impulsivity✅ How to make motivation last (without forcing it)✅ Tiny, ADHD-friendly shifts that work—even on your hardest days
This isn’t a long, overwhelming course. No hour-long lessons, no complicated systems—just simple tools you can use right away.
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In this first episode of Wholly Divergent, Tonya dives into the disconnect between mainstream wellness advice and how neurodivergent brains work. If you’ve ever felt frustrated or disconnected from traditional self-care tips, this episode is for you. Tonya explores why wellness advice often misses the mark for neurodivergent individuals and offers practical, personalized alternatives for how to actually take care of yourself. Tune in to discover how to adapt wellness strategies to your unique brain and body—because true self-care doesn’t have to look like what everyone else is doing.
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Tonya talks about why sleep doesn’t always feel like it helps, especially for neurodivergent brains. If you’ve ever woken up feeling just as tired as when you went to bed, you’re not alone. Tonya explores how ADHD makes it harder to rest, why traditional sleep advice doesn’t work for us, and shares practical tips to get the rest your body actually needs. Learn about active rest, how to quiet your mind, and how to listen to your body in a way that actually recharges you.
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Get full access to Wholly Divergent at whollydivergent.substack.com/subscribe
