At this stage, you may feel uncertain about what ADHD means for you. Maybe you’ve only recently been diagnosed, or you’re still figuring out how ADHD plays into your daily life. The key here is curiosity, the more you explore how your brain works, the more you can work with it instead of against it.

There may be an urge to get straight to work, however at this stage it is helpful to really build your awareness. This isn’t about changing everything. It’s about noticing patterns so you can start to make sense how ADHD shows up for you in different parts of your life.

Next step

Fuel vs Friction Awareness Exercise

When do I feel energised and when do I feel drained?

We all experience fluctuations in energy, but have you ever noticed patterns in what gives you fuel and what causes friction?  This exercise is designed to help you build awareness of the things, people, and activities that motivate you, bring energy or clarity, or what slows you down, feels sticky or exhausting.

How to get started

Create a 2 column list on an sheet of paper (label columns Fuel and Friction) or get a free worksheet plus access to revisit this exercise at a time that suits, by following the link below.

1. Reflect on your daily life - What activities, environments, or interactions feel energising? Which ones leave you feeling depleted?

2. List what gives you Fuel and where you find Friction - Consider work, social interactions, routines, environments, and self-care habits.

3. Use Your Insights - Once you have created your list answer the reflection questions below to gain insight and create actions.

Reflection questions upon completion

• Has anything surprised you?

• Where are you overexposed to friction?

• What fuel is missing from your week?

• What would having more things that fuel you look like in your daily life, and what difference would this make?

• Is it possible to start small and find a 10 mins to refuel this week?

• How will you make this happen?

Why this works

This exercise helps you shift from vague overwhelm to clear patterns, so you're not just reacting, you’re starting to understand yourself. Awareness is power, it allows you to understand yourself so that you can make choices that truly support your brain, not fight against it.

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