What if self-care isn't about bubble baths and spa days, but about planning, habit stacking, and finally feeling like you have your life together?

In this episode, Megs sits down with Stephanie Wall Murrow, founder of the Self-Care Circle, to talk about her late ADHD diagnosis at 37, how postpartum anxiety led her to finally get answers, and how she turned a career in audiology business development, yoga, and mindfulness into coaching that actually meets ADHD brains where they are.

Stephanie reframes what self-care really means; think meal prep, laying your clothes out the night before, scheduling rest on your calendar, and giving yourself an "adult timeout" before you burn out. She and Megs dig into habit stacking, morning routines, body doubling, and why tiny accessible steps beat big dramatic overhauls every single time.

If you've ever felt like self-care is one more thing you're failing at, this episode will change how you see it. Practical, warm, and full of real talk. This one is worth a listen.

Stephanie Wall Murrow is the founder of the Self-Care Circle and a coach who helps people recognize where mental overload is quietly getting in the way, not in obvious ways, but in the small moments that build up over time. After working with over 1,000 businesses and 9,000 individuals, she knows exactly how it feels to start one thing, switch to another, lose track of what mattered most, and end the day more drained than when it started. Her work blends mindfulness, accountability, and practical self-care tools to help you feel clear, focused, and more in control of how you move through your day.

Find Stephanie at myselfcarecircle.com

@myselfcarecircle on Instagram

Free guide: ADHD-friendly clarity and focus

TIME MARKERS

1:09 — Stephanie shares how her ADHD journey began as a high-achieving, constantly tired student

7:01 — Shifting from "what if" to "what now" — reframing the diagnosis as an explanation

11:34 — Accountability tools, body doubling, and how she coaches clients with ADHD

15:31 — Habit stacking and building morning routines that actually stick

20:37 — Practical self-care: meal prep, laying clothes out, finances, and planning ahead

25:58 — Why habits — not magic — are what create lasting change

29:24 — Embracing the messy middle without shame

30:41 — Habit stacking specifically for self-care routines

31:43 — Putting self-care on the calendar like any other commitment

32:38 — The "adult timeout" — what it is and why it works

35:36 — Schedule it or burn out: making rest non-negotiable

39:10 — Pick one tiny thing and start there

43:50 — The curiosity-first approach and a five-star self-check-in

44:41 — Modeling self-care for your kids

Share your thoughts with Megs!

Would you like to learn more about hiring Megs as your ADHD coach? Start here> The Perfect Place to Start

The Community is OPEN! Join right here: Organizing an ADHD Brain

You can also learn more about the community HERE> OrganizinganADHDBrain.com

Have you ever looked at a messy room and thought "forget it, I'll just burn it all down"? That's all-or-nothing thinking, and if you have ADHD, it's probably showing up in your laundry, your to-do list, and everywhere in between.

In this episode, Megs breaks down why all-or-nothing thinking isn't a character flaw, it's actually a flight response, your nervous system trying to protect you from overwhelm. She explains how it keeps us stuck through perfectionism, procrastination, hiding messes, and waiting for the "perfect moment" to start, and why that moment never comes.

The good news? You can build new brain muscles. Megs walks through tiny, doable steps; one dish, five minutes, touching the laundry once, that starts to rewire the pattern over time without requiring you to overhaul your entire life first.

She also shares personal examples, why community and support matter, and where to find help if you want to go deeper. If you're looking for an ADHD-informed therapist, check out Neurodivergent Therapists, Psychology Today, and Zencare, all great places to find someone who gets it.

This one is practical, validating, and a great place to start if all-or-nothing thinking has been keeping you stuck.

TIME MARKERS

0:39 — Welcome and the "burn it all down" feeling — what all-or-nothing thinking actually looks like

1:55 — What all-or-nothing thinking is and how it connects to your ADHD brain

4:29 — Why this pattern keeps you stuck: overwhelm, perfectionism, and the impossible starting line

8:11 — How to start noticing where all-or-nothing thinking shows up in your daily life

11:14 — Starting small and building the brain muscle — why tiny actions actually work

13:55 — Real five-minute win examples: dishes, laundry, work sessions, and more

18:54 — Tiny steps in action: Megs shares personal examples from her own life

22:21 — The "not enough until it's done" trap — and how to break out of it

28:14 — Why community and being believed in makes a real difference

31:57 — Therapy and helpful resources: Neurodivergent Therapists, Psychology Today, and Zencare

33:31 — Do one thing today — your simple starting point

34:55 — Closing thoughts and what's coming next

Share your thoughts with Megs!

Would you like to learn more about hiring Megs as your ADHD coach? Start here> The Perfect Place to Start

The Community is OPEN! Join right here: Organizing an ADHD Brain

You can also learn more about the community HERE> OrganizinganADHDBrain.com

Meghan Brown-Enyia is an ADHD coach, social worker, and the founder of ADHD at Work. Diagnosed with ADHD later in life, she brings 15+ years of experience in HR, nonprofit leadership, and social work — plus her own lived experience — to help individuals and organizations better support neurodiverse employees. She specializes in executive function strategies, workplace accommodations, and helping people stop masking and start thriving. You can find her practical, solutions-focused content all over the internet and in your new favorite corner of the ADHD community.

adhdatwork.co

@adhdatwork on Instagram

LinkedIn

If you've ever felt like your ADHD brain doesn't belong in a professional environment — this episode is for you.

Megs sits down with her friend Meghan Brown-Enyia, ADHD coach and founder of ADHD at Work, to talk about what it really looks like to navigate a career with ADHD. From late diagnosis to masking at work, asking for accommodations, and finding your people in the ADHD community — this conversation goes deep and keeps it real.

Meghan shares her own journey of being diagnosed after years working in special education, and how she turned her MSW background and HR expertise into a coaching practice that supports both employees and the companies they work for. They also get into the "messy middle" — what it means to be a work in progress, embrace imperfection, and build a life that actually works for your brain.

Whether you're looking for an ADHD coach, trying to figure out how to ask for workplace accommodations, or just want to feel less alone in this — pull up a chair.

Topics covered: late ADHD diagnosis, ADHD in the workplace, ADHD coaching, executive function strategies, workplace accommodations, disclosure at work, psychological safety, masking, ADHD community, rest and burnout, organization systems, habit stacking.

1:24 Late ADHD diagnosis

4:30 Asking for accommodations

7:12 Unmasking at work

9:33 Showing up authentically online

13:46 Rest without shame

15:14 Social media and business

17:58 Service vs. income

20:55 Workplace coaching ROI

22:20 The messy middle workbook

23:35 Conference goals mindset

27:20 Owning the messy middle

29:40 Ask for support systems

31:00 Slow down strategically

33:37 Digital, mental, and physical order

38:59 Rules and habit stacking at home

42:30 Stop the 'should' timeline

44:36 Where to find Meghan

Share your thoughts with Megs!

Would you like to learn more about hiring Megs as your ADHD coach? Start here> The Perfect Place to Start

The Community is OPEN! Join right here: Organizing an ADHD Brain

You can also learn more about the community HERE> OrganizinganADHDBrain.com