Energy Management for ADHD Brains

Let’s be real:

If you’re a woman with ADHD (diagnosed or not), you’ve probably spent decades trying to fit into boxes that were never built for you.

The “time-blocked” calendars.

The colour-coded planners.

The pressure to be consistent, linear, and predictable.

And when those systems don’t work for your brain?

You blame yourself.

I see it often in my coaching room: high-functioning, brilliant women who feel like they’re quietly failing at being “normal.”

But here’s the truth:

Your brain isn’t broken.

Your energy just flows differently.

And the goal isn’t to force yourself into a system that drains you, it’s to build a rhythm that sustains you.

Here’s how we start:

1. Honour your natural energy cycles

You’re not meant to be “on” all day. ADHD brains often run in bursts, which means your energy might be brilliant in sprints, then you need serious recovery.

That’s not lazy. That’s you.

Try mapping your week around your energy peaks, not society’s clock.

2. Use “body cues” over to-do lists

Instead of pushing through with grit, pause and ask:

What does my body need right now to stay regulated?

Sometimes it’s water.

Sometimes it’s movement.

Sometimes it’s a sensory reset.

Those “pauses” aren’t distractions, they’re support strategies.

3. Design rituals, not rigid rules

Rules feel like punishment.

Rituals feel like care.

Try a 3-minute morning check-in.

A song that helps you transition.

A breath pattern that grounds you before a meeting.

These are tiny rituals that honour your nervous system.

4. Build bridges, not walls

Most productivity hacks are built on shame.

But shame disconnects you from yourself.

What if, instead of saying “I need to get my act together,” you asked: “What do I need to feel supported enough to start?”

Because support is not a weakness, it’s a bridge to momentum.

If you’ve lived your life being the competent one, the helper, the achiever, it can feel deeply vulnerable to admit you’re exhausted, scattered, or quietly overwhelmed.

But this isn’t about giving up.

It’s about setting yourself up.

You don’t need to hustle harder.

You need to work with your brain and body, not against them.

You’re not too much.

You’re just wired for depth, creativity, and aliveness.

Let’s protect that.

With love,

Kate 

Energy Management for ADHD Brains