In this episode of Grandma Has ADHD, Jami Shapiro sits down with therapist and anxiety specialist Kristen Baird Goldman for a thoughtful and deeply relatable conversation about rumination, anxiety, and the exhausting mental loops so many people with ADHD know all too well.

If you’ve ever replayed a conversation for hours, spiraled over a mistake, or mentally traveled back in time wondering what you should have said or done differently, this episode is for you.

Kristen explains why the ADHD brain is especially vulnerable to rumination and how anxiety, emotional dysregulation, perfectionism, and shame can keep people stuck in cycles of overthinking. Together, she and Jami explore practical ways to interrupt those thought spirals, regulate the nervous system, and stay grounded in the present instead of getting pulled into what Kristen calls “the time machine.”

This conversation is compassionate, practical, and full of reminders that you are not your thoughts — and you do not have to believe every story your brain tells you.

What You’ll Learn

• Why people with ADHD are especially prone to rumination
• What happens in the brain during overthinking spirals
• How anxiety and ADHD often overlap
• Why shame and perfectionism fuel rumination
• What Kristen means by “the time machine”
• How to recognize when you’re mentally stuck in the past or future
• Why nervous system regulation matters
• Practical tools to interrupt thought spirals
• How mindfulness and self-awareness can reduce emotional overwhelm
• Why self-compassion is essential for healing

Why This Matters

Many adults with ADHD spend enormous amounts of energy replaying conversations, worrying about mistakes, and anticipating worst-case scenarios.

Over time, that mental exhaustion can impact relationships, confidence, sleep, and overall well-being.

This episode offers a gentler, more compassionate approach — one rooted in awareness, regulation, and learning how to step out of the spiral instead of fighting yourself inside it.

The ADHD Button Question

Jami asks every guest: If there were a button that could remove your ADHD forever, would you press it?

This conversation explores how ADHD can create real emotional struggles while also shaping empathy, insight, creativity, and deep emotional awareness.

About the Guest

Kristen Baird-Goldman is a licensed therapist, anxiety specialist, and speaker who helps people better understand anxiety, emotional regulation, and the patterns that keep them stuck in cycles of overwhelm and overthinking.

Her work focuses on practical tools, nervous system awareness, mindfulness, and helping people develop more compassionate relationships with themselves.

About the Host

Jami Shapiro is an ADHD coach, speaker, and founder of Silver Linings Transitions. Through her podcast Grandma Has ADHD, she brings awareness to ADHD in older adults — especially women — helping listeners better understand their brains and navigate life with more clarity and compassion.

Resources

• Mindfulness and grounding techniques
  Nervous system regulation tools
  This Explains So Much by Jami Shapiro

Links & Support

Website: https://www.jamishapiro.me
Silver Linings Transitions: Support for downsizing, organizing, and life transitions
Book: This Explains So Much by Jami Shapiro