Pause Purpose Play

What it really looks like to prioritise yourself

In this episode of the Pause Purpose Play podcast, host Michaela Thomas discusses the importance of prioritizing self-care, especially for perfectionistic individuals and those with ADHD. She categorises her clients into three groups based on their progression in self-compassion and self-care and explains how each group can benefit from her Burn Bright program. Michaela provides real-life examples of women who have benefitted from prioritising themselves, setting boundaries, and managing energy, ultimately leading to a healthier and more sustainable lifestyle. She invites listeners to consider their needs and offers guidance on whether Burn Bright or therapy might be the best fit for them.

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

"Can't stop, won't stop" vs "Can't start, can't finish" ADHD types

Ever swing between unstoppable energy and complete inertia - buzzing with ideas one day and paralysed by overwhelm the next?

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.

You’ll hear about:

• 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

Ready to build compassion for all of you?

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!

Another face of ADHD: 'High-Functioning' women over-functioning into burnout

Are you “too well” to get help for ADHD?
In this solo episode, I shine a light on one of the most overlooked faces of ADHD — the women who look like they’re “coping” but are really over-functioning themselves into burnout.

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!

From “I Should” to “I Choose To”: Stop forcing yourself into burnout

In this episode of the Pause Purpose Play podcast, host Michaela Thomas explores the concept of 'musturbation' and the harmful effects of forcing oneself to achieve goals out of obligation and fear. She highlights the importance of shifting from a mindset of 'should' to one of 'choose,' promoting self-compassion and conscious decision-making.

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

Unmasking and showing the broken pieces

What if the very parts of you you’ve been trying to hide are the ones that make you most human - and most approachable? 

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.

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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

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🔗 Links for reference:

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

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

Rest - to create your best ideas

In this episode, clinical psychologist Michaela Thomas explores the connection between rest and creativity, challenging the hustle culture notion that constant productivity leads to success. She emphasises that great ideas often come during moments of relaxation, not while grinding away at tasks. Michaela delves into the neurological basis for why rest enhances creativity, especially for neurodivergent individuals. She offers practical tips for incorporating short breaks and restful activities into daily routines to foster creativity and maintain mental well-being. Listeners are invited to join 'The Reset,' a free seven-day program designed to help regulate the nervous system, ultimately fueling productivity and innovation.

 

www.thethomasconnection.co.uk/reset

Going through ADHD assessment in mid-life, with Georgina Fuller

Have you considered whether you're ADHD or whether it's just parenting in modern life, or if it's the perimenopause? Maybe you're struggling because you are affected by all of the above!

In this heartfelt episode of Pause Purpose Play, Clinical Psychologist Michaela Thomas welcomes journalist Georgina Fuller, writer of the Telegraph article featuring the ADHD assessment she had with Michaela earlier this year.

This is an honest conversation about the realities of being a neurodivergent woman raising neurodivergent children, and finding out your own diagnosis of ADHD in the midst of the chaos. 

Georgina shares her personal story, the impact of public writing on neurodiversity, and the importance of self-compassion in the face of stigma and online criticism.

Plus, Michaela introduces The Reset, her upcoming nervous system reset experience, designed to help ADHD women find gentle, effective practices to make small shifts towards healthier habits for their rather overstretched nervous systems.

 

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

Nervous system regulation without wanky wellness or woo

Do you feel frazzled, fizzy, reactive, or on edge? Your nervous system might be dysregulated.

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!

How perfectionism and self-criticism impact ADHD women, with Kristin Carder

Ever felt weighed down by shame, self-criticism, or parenting guilt as a woman with ADHD? You’re not alone.

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 

Mum guilt vs mum shame, with Dr Tess Browne

You want to be the best version of yourself for your kids.

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.