ADHDers are often described as all or nothing.
Unpredictable or inconsistent.
One minute we might be the life of the party,
Telling funny stories and bringing our vibrant energy.
The next we find ourselves glued to the couch,
Unable to motivate ourselves.
Similarly,
We can move from having all the plans and ideas to feeling overwhelmed and like the simplest of tasks seems too demanding.
These extremes,
Or ways of moving through the world,
Are not character flaws or signs that we're lazy or unreliable.
They are less a personality trait and more a reflection of our unique nervous system wiring.
This practice is designed to help you reduce the yo-yoing.
It's for those times you're feeling tired,
Flat,
Withdrawn or lacking in motivation and you want some energy back.
Not through willpower,
Caffeine or forcing yourself up.
But through a science-backed nervous system tool that works with your wiring instead of against it.
Meeting your system where it is and guiding it towards steady usable energy.
This practice is best done sitting in a chair with your feet on the floor.
So if you're snuggled up on the couch or in bed,
Sorry,
You might need to shift your posture and position.
Great.
Eyes can be open or closed.
Whatever feels good for you today.
Beginning simply by moving your awareness all the way down to your feet.
Noticing any sensory information at the bottom of your feet.
Can you feel the texture of your socks or the feel of your shoes or skin?
How is the temperature of your feet?
Perhaps you can also feel the surface beneath your feet.
Just how much curiosity.
Can you bring to this simple act of noticing your feet?
As a way of increasing sensation and gently moving you out of any feelings of flatness or lethargy.
Gently pressing your feet into the floor.
Toes.
EELS.
Really noticing sensation.
Continuing to turn up the volume on sensation now by rubbing your left foot back and forth on the floor three times.
Notice sensations.
Enjoy one deep breath here,
Allowing the sense of waking up to land within your left foot.
Now rub the right foot back and forth on the floor three times.
Again,
Noticing sensation.
And enjoying one deep breath here,
Allowing this sense of waking up to land within your right foot.
Letting both feet relax and bringing your awareness to the back of your legs now.
Noticing any sensations as clothing touches the back of your legs.
Or a feeling of the chair.
And if it feels okay for you,
Experiment with turning the volume up on your legs,
Perhaps flexing your calf muscles.
Or pressing the back of your thighs into the chair.
Gentle,
Sustained pressure here.
Feeling into the energy of your feet and the back of your legs.
Now you might also like to gently rub or touch your thighs,
Shins or calves with your hands as a way of really waking up your physical body and moving out of the too cool state.
Now inviting your attention to move towards your spine.
Noticing sensations here,
Clothing,
The back of the chair.
The curvature of your spine.
If you like,
Gently pressing your spine into the chair.
Feeling the points of your spine that experience this increased sensation.
And then relaxing.
Playing with waking up your spine in your own way now.
Perhaps it would feel good to gently press your feet into the floor and let your spine lengthen.
Space being created between each vertebrae.
Muscles in your core gently engaging.
And resting here in this posture,
Alert,
Engaged for three breaths.
Trusting that this practice has shifted your nervous system back into regulation.
Back into that sweet spot where you aren't wired or tired.
You're somewhere steady in the space between.
A place where you aren't too much or not enough,
You're just right exactly as you are.
And just noticing what's here.
Perhaps you can feel some tingling or sensation in your body.
Does your breath feel deeper or more nourishing?
Maybe you feel drawn to taking a nice big stretch.
How do you feel emotionally?
No right or wrong,
Just noticing.
As I mentioned at the beginning of this practice,
When ADHDers move through life in an all or nothing type of way,
This is not a character flaw.
A sign that we're inconsistent or unreliable.
It's more a sign that we're wired a little differently.
That novelty motivates us.
That whilst we love being spontaneous and sociable,
Sometimes the stimulation overwhelms our nervous system.
And as a way of protecting us,
It moves us into a type of immobilisation.
A.
K.
A.
Getting stuck on the couch.
How does it feel to know this?
To acknowledge that the times you feel unmotivated have nothing to do with being lazy.
And everything to do with a nervous system in protection mode.
Perhaps knowing this,
You can let go of any feelings of shame or frustration.
Relating to feeling tired or unmotivated in the first place.
Can you offer yourself a little kindness or compassion for whatever feels hard in your life right now?
Awesome.
Now that we've returned your body to a more regulated state,
We can invite some affirmations or intentions into our practice.
These land more authentically when we're regulated.
It's like the body can actually hear,
Digest and believe them.
So if it feels okay for you,
Repeating silently in your mind after me.
It feels good to take care of my neurodivergent nervous system.
Feeling tired,
Flat or unmotivated is not a character flaw.
When I'm regulated,
Motivation comes naturally and easily.
And from this place of clarity and spaciousness committing to one simple action.
Maybe you feel like prioritising a walk or time outside today.
Do you feel like eating something healthy?
Calling a friend or moving your body.
Perhaps you have a bit of energy to do one thing you've been pushing off.
We're not talking about getting through the entire to-do list,
Rather we're getting clear on one thing that would feel supportive,
Nurturing and satisfying for you today.
Trust whatever emerges.
Learning to identify and give yourself what you need is a skillful,
Wise and regulating habit.
Offering yourself a smile for pressing play on this practice today and gifting yourself a moment of regulation that was calibrated just right.
Opening your eyes when you're ready.
Thanks for sharing your practice with me.
You might like to save this audio for next time you get stuck on the couch.
And want to get your energy back in a healthy way.
