Ina Coveney: Welcome back to the podcast. Today we have my friend Anna Burns, who is an ADHD coach for ADHD moms. It's so good to see you. Thank you for being here.

Anna Burns: I'm so happy to be here. Absolutely. I can't wait.

Ina Coveney: Before we start, can you please tell everyone what it is that you do and who you help right now?

Anna Burns: Sure. So I am an ADHD coach for ADHD moms. I help moms who have ADHD themselves develop strategies, little tricks, and tips to make their lives much more manageable and work with their own brains.

Ina Coveney: And you didn’t start out that way. I need to get that cat out of the bag—you and I went to high school together, right?

Anna Burns: Yes, we did.

Ina Coveney: And we knew each other from back then. You've always had such a calming, friendly, and amazing presence that it doesn’t surprise me at all that you're a coach. That’s what you bring to coaching.

Anna Burns: Thank you!

Ina Coveney: But you didn’t start out as an ADHD coach at all. So can you take me back to before you even diagnosed yourself as having ADHD? What were you doing at the time? What was life like then?

Anna Burns: Before I became a coach, I was a pelvic health physical therapist. I loved the work, but then COVID hit. I decided to start my own virtual clinic, and I realized what I really missed about in-person work was the problem-solving and the chit-chat—not so much the hands-on piece, but the talking to mostly moms, helping them through their struggles. For example, why aren’t you able to do your exercises? Oh, because your kid is doing XYZ? Okay, how can we make this possible for you?

Ina Coveney: Right.

Anna Burns: Once I went virtual, I decided, you know what? I really want to be a coach. I didn’t want to be in the medical model anymore. I love, love, love talking to women. I definitely work with women who aren’t moms, but I decided to become a coach. Initially, it was maternal wellness because that tied nicely into what I was already doing. But I didn’t get officially diagnosed with ADHD until about three years ago, after the birth of my son.

Ina Coveney: May 2020. What a time to have a child.

Anna Burns: Oh, yeah, great timing. Wouldn’t necessarily recommend it. After he was born, I was having a really hard time with things that hadn’t been hard for me before—organizing, staying on top of things. I was super sensitive to sounds, smells, lights, and all sorts of stuff. And when you have a screaming child and obnoxious musical toys everywhere, it’s overwhelming. I remember telling my therapist, "I’ve been on anti-anxiety meds, antidepressants—I should be feeling better. I shouldn’t have to work this hard to get through my day." That’s when we started talking about ADHD. It took a while to get formally diagnosed, but during that time, a light bulb went off. Suddenly, everything I had been doing my whole life made sense.

Ina Coveney: Right. It’s such a profound moment to look back at your life with a different lens.

Anna Burns: Exactly. It’s weird but also so validating. And that’s how I fell in love with coaching. I decided to focus on ADHD because there’s not enough support for women, especially moms, getting diagnosed as adults.

Ina Coveney: I remember we talked about this when you were getting diagnosed. I remember telling you about the mind fog I felt after having kids—like, don’t you feel like we’re not as smart as we used to be? And you were like, “Yes! What is happening?” But there’s clearly a difference between what you were going through and what I was. I don’t suspect I have ADHD, but you were dealing with something completely different.

Anna Burns: Absolutely. It wasn’t just baby brain or mom fog. I was genuinely struggling to make it through the day.

Ina Coveney: For everyone listening who may suspect they have ADHD or haven’t even considered it, tell us: before ADHD even crossed your mind, what was life like? What were the normal things you were struggling with?

Anna Burns: I had a really hard time putting things in order. Like when it was time to take my son out for an appointment, I’d struggle with figuring out what time we needed to leave, what we needed to bring—basic stuff like that was way harder than it should’ve been. I felt like I had missed the "parent gene." It felt like if parenting were this hard, people wouldn’t keep having kids. There was a lot of overwhelm and guilt, thinking, "I’m a bad mom." I struggled to stay on top of admin tasks in my business, housework, meal planning—it felt like I was always drowning and behind.

Ina Coveney: Do you have a story that really stands out—a moment where you thought, "This can’t be this hard"?

Anna Burns: It wasn’t one specific event, but when my son became more mobile—around 18 to 20 months—I felt like I had to think two steps ahead constantly. I couldn’t focus on what I was doing because I was always thinking, "Where are the sharp objects? Where’s the cat?" It felt like I couldn’t multitask at all. Add COVID on top of that, and I felt completely stuck. I knew every stroller-friendly park within a decent drive from my house because that was the only escape.

Ina Coveney: What was going on in your other relationships, like with your spouse? How was he interpreting what you were going through?

Anna Burns: He saw me struggling but couldn’t figure out why. I was in therapy weekly and had been for years. I didn’t miss a session, even when I had my son. So we knew it wasn’t postpartum depression or anxiety. But yes, I was absolutely depressed. It looked like having a hard time figuring out what to do next, not wanting to go anywhere, not being the happy mom I wanted to be.

Ina Coveney: So how did the concept of ADHD even come into your awareness? What made you think, "Wait, this might explain everything"?

Anna Burns: My nephew was getting tested and diagnosed with ADHD, and my sister realized she fit the criteria too, so she got diagnosed. She shared a book with me, and everything in it resonated so deeply. It was like my entire life was on those pages, and for the first time, I felt like I wasn’t broken or inherently flawed.

Ina Coveney: What happened next? How did you bring this up to your therapist? You were already on medication—what happened in that conversation?

Anna Burns: I brought it up to my therapist, and she was supportive. She told me she wasn’t an ADHD specialist but gave me a questionnaire often used to identify symptoms. I checked nearly every box. She recommended I talk to my PCP for formal testing, but due to insurance, I couldn’t afford formal neuropsych testing, which is the gold standard. It costs $3,000 to $5,000 out of pocket, and we just couldn’t swing that. Without that, I ran into problems getting medication because my prescriber had transitioned to virtual-only care, and you can’t prescribe ADHD medications virtually without an in-person appointment.

Ina Coveney: That sounds incredibly frustrating.

Anna Burns: It was. I knew what I had but couldn’t access the testing or medication I needed. It wasn’t until this past February that I found someone who could test me in a less rigorous way. I still had to do some testing, but it was more accessible, and I was able to visit her office. That finally allowed me to get started on the right medication. This entire process took years, which was so hard because when you’re in the thick of it, advocating for yourself feels nearly impossible. Calling insurance companies, scheduling appointments, and following up—it’s the exact kind of executive functioning you need help with, but you’re expected to do it yourself.

Ina Coveney: That’s such a vicious cycle. For those listening who suspect they may have ADHD, what advice would you give to prevent it from taking years to get the support they need?

Anna Burns: If you have an inkling, talk to someone—whether it’s your PCP or therapist. There are people who don’t want a formal diagnosis or treatment, and that’s okay. You don’t have to pursue medication or a diagnosis if you’re not looking for workplace accommodations or formal treatment. Instead, you can dive into adjacent communities and resources to educate yourself.

Ina Coveney: Where do you suggest people start?

Anna Burns: Start reading about ADHD, listening to podcasts, and joining Facebook groups for people like you. Validation is such a huge step—it can be life-changing just to hear others share your experiences and realize you’re not alone. That’s a big part of the journey.

Ina Coveney: For those who don’t know where to begin, what are some signs they should look out for to help them self-identify and join these communities?

Anna Burns: ADHD has three main pillars: hyperactivity, impulsivity, and inattention. For adults, particularly women, it often manifests as inattention—trouble focusing, starting and completing tasks, daydreaming during conversations, forgetfulness, disorganization, and clutter. Executive functioning—planning, prioritizing, and organizing—is significantly impacted. Many people with ADHD have a hard time managing to-do lists or clutter because it requires so many micro-decisions, which are exhausting.

Ina Coveney: Let’s take a step back for clarity—what is ADHD, and what does it actually mean?

Anna Burns: ADHD stands for Attention Deficit Hyperactivity Disorder, though it’s a bit of a misnomer. It’s not a deficit of attention but rather difficulty directing and sustaining it. For example, at a networking event in a restaurant, I might hear every conversation, the music, the TV—my brain filters all of it as important. It’s hard to focus on the person in front of me, finish conversations, or tune out distractions. It’s not that I lack attention; it’s that I can’t always direct it where it needs to go.

Ina Coveney: What feedback might people hear from loved ones in those situations that could be clues they have ADHD?

Anna Burns: A common one is being called out for not paying attention—like if someone says, “Hello? We were in the middle of a conversation,” because your focus wandered. Or you lose your train of thought mid-sentence because of a distraction. Loved ones might notice you seem “ping-pongy” in conversations, which can make it hard for them to connect with you.

Ina Coveney: Let’s say someone listening thinks they might have ADHD. What are their options beyond medication?

Anna Burns: Medication is one route, but it’s not the only solution. This is where coaching comes in—learning strategies and coping mechanisms tailored to how your brain works. Most people with ADHD spend their lives trying to fit into a neurotypical world, which is exhausting. Coaching helps you back up and say, “Okay, I understand why my brain works this way. How can I create systems that work for me?”

Ina Coveney: Can you give an example of how someone might approach their day differently if they know they have ADHD?

Anna Burns: Sure. Take mornings, for example. Establishing a morning routine is crucial for people with ADHD. Start by identifying the bare minimum you need to do to get out the door. Delegate tasks where possible, prep the night before, and let go of perfectionism. Does your child need a perfectly packed lunch every day? Probably not. Clean clothes? Yes. Matched clothes? Not necessary. Simplify wherever you can.

Ina Coveney: I feel like social media is a big culprit in setting unrealistic expectations. What advice do you have for dealing with comparison?

Anna Burns: Social media can definitely be a trap. I suggest following accounts that show the real, messy side of parenting, as well as ADHD-focused accounts. Surround yourself with validation instead of perfectionism. Social media should make you feel seen, not inadequate.

Ina Coveney: I’ve seen those “real mom” accounts—they’re so refreshing. Let’s talk about self-care. How has your ADHD diagnosis changed how you take care of yourself?

Anna Burns: It’s made me much better at setting boundaries and asking for what I need. I also structure my day around my energy. For example, mornings are when I’m at my best, so I do creative work then. Afternoons are for lighter tasks. Understanding my energy patterns has been a game-changer.

Ina Coveney: That’s so powerful. Before we wrap up, what is one thing someone listening who suspects they have ADHD should do in the next 24 hours?

Anna Burns: Start reading and learning about ADHD. See what resonates with you. There are so many free resources online—podcasts, blogs, Facebook groups. The more informed you are, the better equipped you’ll be to take the next step.

Ina Coveney: Speaking of resources, I hear you’ve started a blog. Would that be a good place for people to go?

Anna Burns: Absolutely! You can visit annaburnswellness.com/blog for information and resources.

Ina Coveney: Amazing. And where else can people find you?

Anna Burns: You can find me on Instagram at @annaburnswellness, and on my website, annaburnswellness.com. I also have free resources like an ultimate guide to meal planning for ADHD moms and a time management guide under the Resources tab.

Ina Coveney: Thank you so much, Anna. This has been incredible. And to everyone listening, don’t forget to subscribe to the Superhumans Podcast so you don’t miss another amazing interview with another amazing superhuman. See you on the next one!