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 of your ADHD in your real world.

Fuel vs Friction - 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 or get a free worksheet and access to revisit this exercise at a time that suits, by following the link below.

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

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

Use Your Insights - How can you add more fuel into your routine? Are there ways to manage or minimise the friction.

Reflection questions upon completion

• What 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?

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

• What difference would this make?

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