6 Everyday Energy Boosts You’ll Actually Do 

If you’re anything like me - an ADHDer and multitalented business owner - the start of a new year comes with a flood of energy and what can feel like pressurised resolutions that somehow make you feel like your whole life should be figured out by Jan 31st! This year, I am choosing to ditch the overwhelm and unrealistic routines and instead focus on the daily, micro actions and energy boosters that make me feel better and more productive (without running out of steam) 

If you have ADHD, you may get the urge to start a whole new life once a month or burn it all to the ground and start five new routines in one week. But as a Coach who has worked with hundreds of neurodivergent clients, I can tell you that the small, everyday changes are the ones you will actually stick to. 

Here are my top tips for feeling more regulated, focused, and energised every single day. 

1. Move Your Body (Even When You Don’t Feel Like It) 

Exercise shouldn’t be a punishment; it’s not one size fits all, and it should add to your life instead of taking away from it. And if you have ADHD, honestly, a little every day is way better for you than three gruelling 90-minute workouts a week. The secret? Find something you love and mix it up! This could be a 30-minute walk, run, 20-minute dance party at home, Pilates class, strength training... whatever your jam is!  

For me, movement is non-negotiable, and I cycle it to how energised I’m feeling. For short, sharp energy for the day, a run or dance is great, for sustained focus, I go for weight-lifting, and for regulation, I’ll do yoga or Pilates. Exercise is the fastest way to engage your brain and body and naturally boosts dopamine for the day ahead - plus it sets you up for a routine you may have struggled with otherwise! 

Want to know more about why mixing up your movement is important? Check out this blog from Dr Ed Rainbow here.

2. Stick Your Head Out the Window (Seriously, it Works) 

Natural light is one of the simplest, most underrated energy boosters, and I genuinely do this first thing every day, rain or shine! Sunlight helps regulate your circadian rhythm, which controls everything from your sleep to your mood, and it helps you avoid reaching for your phone as soon as you wake up and falling into doom scroll mode. My clients have been stunned at how much calmer, focused and energised they feel in their day from this tiny habit. 

3. Cold Dips & Saunas: Heat and Ice Therapy! 

This is something that is absolutely personal to each individual, but the benefits of hot and cold therapy for ADHD is amazing. A quick cold dip in the morning if you have the sea or a lake near you, or even a cold shower or after a workout is invigorating and regulating. (I prefer the morning as it ups my energy!) For decompression and calm, it is an evening sauna for me all day long - it decompresses, switches my head off, and I always sleep well afterwards – 20 to 30 minutes is all you need! 

4. Swap Coffee for Matcha (Never Have Your Coffee on an Empty Tum!) 

Caffeine is a quick fix, and yes, you’ll get a huge dopamine hit after. However, it often comes with a crash and can be bad news for your nervous system, stimulating your ‘fight or flight’ mode. Instead, I opt for matcha as a gentler alternative that sustains focus without giving me those coffee jitters! If you are a die-hard coffee fan, then my best tip is to always eat before you drink. It stops the crash and allows a slow release, which is essential for ADHD and neurodivergent brains. 

5. Co-Working, Connection and Body Doubling! 

Struggle to get going first thing in the morning, find yourself procrastinating or dawdling instead of getting what you need done? Body doubling is your best friend! Research suggests this is a game-changer for those who struggle to focus, but when in the company of someone doing the same task, it helps them mirror the action and get on with the same task! Human connection and IRL brainstorming is also one of the fastest ways to energise your brain and get out of a funk, so it’s a win-win! 

6. Slow Down to Speed Up 

Hear me out. Sometimes the best way to get more energy in your day is to do less, take things out of your diary and create space to breathe so you don’t burn out. Neurodivergent brains often work in bursts, which can be great for hyperfocus and productivity, but it can also mean you get to the end of the day and crash. Having these small pauses or “mindful moments” prevents burnout and can actually make you more productive in the long term! 

Focus on the micro and your ADHD brain and energy for the day will go a lot further, trust me! 

If you’d like to learn more about mindfulness, check out this article from breathwork expert Maude Hirst here.

About the Author 

Laura Phelan is an Accredited Therapeutic Coach, Speaker & Self Image Specialist. She leads high-achieving and neurodivergent individuals achieve professional success and personal freedom. Laura has spoken nationwide for organisations such as BNP Paribas, and has guested on the BBC and Channel 4. When she’s not busy changing lives, Laura is a devoted dog mum, Latin dancing enthusiast, daily sea swimmer and solar-powered human! Check out her work on Instagram and LinkedIn.