The Energised ADHD 4-Step Plan™

Built for your wiring. Not theirs.
This is our roadmap. It's how we help ADHD brains go from white-knuckling through life...
to building a system that fuels you, not fights you.

It all starts with Acceptance — and grows from there.

🔹 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:

  • Reframe your story

  • Understand your wiring

  • Find your strengths

  • Design your next chapter


🔹 Step 2 – Triage

Before we build, we stop the bleeding.

  • Time leaks

  • Energy crashes

  • Cluttered thinking

  • 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:

  • ADHD-friendly scaffolding

  • Habits that stick

  • Routines that protect your energy

  • 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

We don’t spit you out at the end.
ADHD isn’t a project — it’s how you’re wired.

You’ll get:

  • Ongoing rhythm, accountability, feedback

  • Tools that evolve with your growth

  • A community that gets it

  • Support when the wheels wobble

  • Celebration when they don’t

And when you're ready, we’ll help you support others too.
Because the real win isn’t just mastering your own energy — it's multiplying it.


⚡ The Energised ADHD Operating System™

Your Energy Triangle™

Our brains don’t run on discipline.
They run on dopamine, direction, and energy.
The Energy Triangle isn’t just a model — it’s the foundation of sustainable ADHD wellbeing. It balances physical, emotional, cognitive, and social energies in real-world, practical ways.

At its centre: Balanced Energy — the goal we help you build toward.
Here’s how the components map:

🔵 Wired for Connection

 Purpose, Means, Social
➡️ ADHD brains don’t thrive in isolation. When your community, resources, and direction line up — so does your energy.

🔁 PURPOSE

Direction gives dopamine.

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

Security reduces chaos.

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

onnection fuels cognition.

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, Resilience, Motivation
➡️ ADHD isn’t a mindset problem — but the way you train your mind determines how you ride the chaos.

🧘 MINDFULNESS

Recovery is power.

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

The reset button for your brain.

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

Get started. Stay started.

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

Movement, Nutrition, Sleep
➡️ The body is the brain’s co-pilot. If you’re low on fuel, fried from stress, or running on no sleep — nothing else lands.

🥕 NUTRITION

Fuel for focus, mood, and resilience.

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

The reset button for your brain.

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

Boost dopamine. Clear brain fog. Calm the chaos.

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?

No. If you strongly suspect you have ADHD, or relate to the challenges and traits we describe, you’re welcome. Many of our clients are undiagnosed or awaiting assessment.

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:

  • Join a private coached cohort (small, safe, facilitated)

  • Choose 1:1 private coaching for complete confidentiality


4. Is this therapy?

No. We work in the coaching space — forward-focused, action-driven, and grounded in lived ADHD experience and science. Many of our clients do both coaching and therapy — and they pair beautifully.

🔥 Book Your Spot on the Next ADHD Acceptance Retreat

🗓️ 19 Sept 2025
📍 TBC, Norwich, Norfolk
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