The Energised ADHD 4-Step Plan™
🔹 Step 1 – Acceptance
Let go of the shame.
Drop the mask.
Burn the myth that you “just need more discipline.”
You don’t. You need a new rulebook — one built for your brain.
We begin with our ADHD Acceptance Retreats:
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Reframe your story
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Understand your wiring
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Find your strengths
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Design your next chapter
🔹 Step 2 – Triage
Before we build, we stop the bleeding.
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Time leaks
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Energy crashes
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Cluttered thinking
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Firefighting the basics
We help you find calm, create space, and get back in control — fast.
🔹 Step 3 – Dial It In
Now we start building traction.
This is where we layer in:
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ADHD-friendly scaffolding
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Habits that stick
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Routines that protect your energy
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Goals that actually fit your brain
This isn’t about hustle.
It’s about running your life, not reacting to it.
🔹 Step 4 – Maintain & Grow
⚡ The Energised ADHD Operating System™
Your Energy Triangle™

🔵 Wired for Connection
➡️ ADHD brains don’t thrive in isolation. When your community, resources, and direction line up — so does your energy.
🔁 PURPOSE
Without meaningful goals, ADHD motivation collapses. When you’re aligned to your purpose, you become unstoppable.
💡 Purpose isn’t fluff — it’s a powerful neurochemical compass.
💷 MEANS
Financial stress, disorganised admin, or resource scarcity are hidden energy leaks that sap your cognitive bandwidth.
💡 Creating scaffolding around your means gives your mind space to breathe and build.
🧑🤝🧑 SOCIAL
You don’t need more isolation — you need people who get it. Co-regulation and shared accountability are key.
💡 ADHDers thrive in community. It’s not optional — it’s a dopamine delivery system.
🟣 Mind Over Mayhem
🧘 MINDFULNESS
Your capacity to bounce back from setbacks is often mistaken for personality — but it’s built through intentional habits.
💡 ADHD brings daily friction. Resilience turns those frictions into fuel, not failure.
🛡️ RESILIENCE
ADHD often comes with delayed sleep phase and disrupted sleep quality — making you feel jetlagged in your own life.
💡 Prioritising sleep isn’t “nice to have” — it’s a strategic lever for dopamine, focus, and motivation.
🥕 MOTIVATION
Motivation in ADHD isn’t about willpower — it’s about clarity, emotional engagement, and urgency.
💡 When you understand your motivation levers, “procrastination” turns into momentum.
🟡 Let’s Get Physical
🥕 NUTRITION
ADHD brains are sensitive to blood sugar swings, dehydration, and micronutrient deficiencies — all of which impact executive function.
💡 Consistent, ADHD-friendly nutrition improves energy, emotional regulation, and task persistence.
🛏️ SLEEP
ADHD often comes with delayed sleep phase and disrupted sleep quality — making you feel jetlagged in your own life.
💡 Prioritising sleep isn’t “nice to have” — it’s a strategic lever for dopamine, focus, and motivation.
🚶 MOVEMENT
Exercise is ADHD gold — proven to mimic stimulant meds by increasing dopamine and norepinephrine.
💡 Even small, consistent bursts of movement can radically shift your energy, mood, and focus.
❓ FAQs
1. What happens after the Acceptance Retreat?
You’ll have a clear sense of who you are, what works for your brain, and where you want to go next. Most people join our coaching cohort or continue with private coaching to move through Steps 2–4 with expert support.
2. Do I need a formal ADHD diagnosis to join?
3. What if I don’t want to share personal stuff in a group setting?
We get it. Some people thrive in groups, some prefer 1:1. If group sharing isn’t your thing, you can:
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Join a private coached cohort (small, safe, facilitated)
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Choose 1:1 private coaching for complete confidentiality
4. Is this therapy?
🔥 Book Your Spot on the Next ADHD Acceptance Retreat
📍 TBC, Norwich, Norfolk