A gentle guide for noticing what helps, supporting your energy, and finding small ways back to yourself.
This isn’t a checklist or a to-do list. Think of it as a small collection of ideas — gentle experiments you can try, adapt, and make your own. Each ADHD brain and body is different. What soothes one person might overstimulate another, and what helps today might change next week. There’s no “right way” here — just noticing what helps you feel a little more grounded and a little more like yourself.
🧡 Soften Expectations
Instead of trying to pick priorities or decide what matters most (which can feel impossible when everything feels important), start by asking:
→ “What feels possible right now?”
Let yourself respond to the day by noticing your energy levels 🔋
Some days “possible” might mean answering one email. Other days, it might mean cooking your favourite meal, connecting with a safe person, or getting out of bed.
đź’Â Further Prompts:
- What feels possible for me today?
- What’s the kindest thing I could offer myself right now?
⚓️ Keep Simple Anchors
You get to choose what anchors you. Look for small daily patterns that already feel steady or supportive.
Maybe it’s breakfast at a familiar time, lighting a candle before winding down, or pausing in the morning to stretch and breathe.
These rhythms don’t have to be perfect or consistent. They simply remind your body, “I know what happens next.”
đź’Â Further Prompts:
- What daily anchor or rhythm feels most steady for me right now?
- Where could I add a gentle cue that feels grounding?
🌱 Create a Sensory Safety Plan
Notice what environments soothe you and what tends to overload your system.
Bring small supports when you can — headphones, a soft layer, calming scents, or the option to step outside for a breather.
If gatherings are part of your season, plan a quiet moment afterward — even a short walk or low light break for yourself.
đź’Â Further Prompts:
- Which sensory experiences and environments feel safe and restoring for me?
- What helps me feel calmer when my senses feel overstimulated?
🌤 Practice Micro-Restores
Pauses of any size, shape or form, really matters.
A deep breath, a warm shower, a walk around the block, a few minutes with gentle music or prayer, doodling, dancing to your favourite tune — these are not small things.
They signal nervous-system resets that say, “We’re safe here.”
đź’Â Further Prompt:
- What’s one micro-restore I can add to my day today?
🌊 Reflect & Realign
Notice what’s draining you and what’s restoring you. Ask yourself:
“Does this still serve me?” or “What do I need more or less of?”
Sometimes the shift is simple — less noise, fewer tabs, or one less expectation. Sometimes it takes a deeper dig with the support and safety of a trusted therapist/counsellor.
đź’Â Further Prompts:
- What am I saying yes to that’s costing too much energy?
- What can I kindly release right now?
✨ Bonus: Uncover Your Gold
If you have the interest/capacity, try keeping a small list, journal, or voice note of things you’ve done that feel personally satisfying or meaningful to you.
They don’t have to be big wins — it might be remembering to eat, sending a message, or pausing to rest before a potential burnout “crash”.
This is what I call Uncover Gold — a way of retraining the ADHD brain to notice the good and build new pathways of self-acknowledgement and kindness.
đź’Â Further Prompt:
- What’s one moment or action from today that I can honour as personal “gold”?
You don’t have to try everything here. If even one small idea helps you notice and care for yourself with a little more gentleness, that’s already a beautiful beginning.