I’ve started a mini series on Instagram looking at ADHD and resilience, and I’m exploring some of the key foundations that help us feel more steady and supported day to day. The first two topics are sleep and movement, and they are both areas that many people with ADHD find challenging but also incredibly helpful when they are working well.
Sleep and ADHD
Sleep plays a huge role in emotional regulation, attention, motivation and how reactive or overwhelmed we feel. From a neuroscience perspective, deep sleep helps restore dopamine and noradrenaline which are the neurotransmitters we rely on for motivation and focus. It also allows the prefrontal cortex to reset, which supports planning, emotional steadiness and impulse control.
Of course, sleep can be difficult with ADHD for lots of reasons, including racing thoughts, difficulty winding down and revenge bedtime procrastination. It is not always fully within our control, but even small steps can make a noticeable difference.
Small things that may help
You definitely don’t need to do all of these, simply choose one to experiment with:
- Keeping your phone outside your bedroom
- Reading for 10 to 20 minutes before bed
- Using softer lighting in the evening
- Listening to something calming rather than scrolling
- Going to bed just fifteen minutes earlier
- A short walk during the day
- Magnesium (if suitable for you)
- Asking your GP about melatonin if sleep is really disrupted
- The aim is not perfection, but small steps that help your nervous system settle.
Movement and ADHD
Movement is another foundation of resilience. It helps regulate ADHD symptoms, but also supports brain function by increasing dopamine and noradrenaline and activating the prefrontal cortex. Gentle movement can calm the nervous system and reduce the sense of being overwhelmed.
I recently had a medical procedure that meant I could hardly move for a few days and it made me realise how much I rely on walking, exercise and being outside. Lifting weights, netball and even simply walking with friends all help me feel more grounded and connected.
Small ways to bring movement in
Again, choose one thing:
- A slow five minute walk outside
- Stretching in the morning
- A ten minute strength session
- Standing up regularly if you are working
- A walking pad while you plan or think
- Walking with a friend once a week
- A gentle online class
- Dancing to one song in your kitchen
Movement doesn’t have to look like exercise. It can simply mean giving your body a chance to shift some energy and your brain a chance to reset.
What this means for you
You do not need to get these things perfect. Life, stress and energy levels all play a part and there will be times where sleep and movement are harder. The focus is simply to notice what supports you and look for small ways to keep that going where possible.
Which one makes the biggest difference to your resilience, and which one slips first when life is busy? I would love to hear your thoughts.
How we can work togther
I offer one-to-one ADHD coaching for ambitious individuals who are tired of pushing through and want a way of working that actually supports their brain.
If you’re curious about coaching but not ready to commit to a full package, I also offer one-off 90-minute sessions – a great way to get a taste of what coaching can feel like. Find out more and book here
Want to see if I’m the right coach for you? You can:
- Send me an email or DM me on instagram with any questions you have
- Or book a free 30-minute call here (We’ll talk about what you’re struggling with and whether coaching might be the support you need right now)
You can also find more info about my work and approach here