How to ACTUALLY rest when you have ADHD

If you’re looking for more ADHD support, join the waitlist for the Dopamine Den, a community for ADHDers to learn about effective ADHD strategies and systems, connect and body double with other ADHDers, and design a life that’s aligned with your brain’s needs.

You know that ADHD cycle where we do everything at once or nothing at all, with no in between? Well, that takes its toll because we’re constantly whipping ourselves from one energetic extreme to the other until we’re totally exhausted.

That’s why abundant rest is a critical need for ADHDers; not an indulgence.

But rest doesn’t mean dissociating in front of your phone for hours while hating yourself for not doing more—that’s not rest, that’s self-punishment.

Resting means setting aside time to take a break from your responsibilities in order to restore and nourish your mental and physical energy reserves.

But rest can look different for ADHDers since we often need something to DO while resting so that we have enough stimulation to relax.

Our rest needs can also change depending on the moment. In her book Sacred Rest, Dr. Saundra Dalton-Smith identifies 7 different types of rest that humans need:

• Physical rest

• Social rest

• Creative rest

• Sensory rest

• Spiritual rest

• Mental rest

• Emotional rest

The thing is, lots of ADHDers know we need to rest, but we don’t exactly know how to rest because our busy brains always want to be on the move.

So, here are some tips for actually resting when you have ADHD.

(You might notice that I added “passive rest” to Dr. Dalton-Smith’s list because I think that’s an important type for ADHDers, in particular.)

Sensory Rest

For ADHDers, sensory overload, aka being overstimulated, is a common challenge that can lead to dissociation and burnout.

Sensory rest can help with this by reducing the constant bombardment of sights, sounds, smells, and other stimuli that can overwhelm your nervous system. This helps your brain process less input, giving you space to feel calmer and more grounded.

• Using noise-canceling headphones to block out sounds

• Wearing soft, comfortable clothing to reduce tactile irritation

• Spending time in nature, like a calm park or forest

• Using warm, ambient lighting instead of harsh overhead lights

• Taking a break from screens and digital notifications

Creative Rest

Given that ADHDers seek novelty, continually engaging in mundane, boring, or repetitive tasks can leave you feeling mentally drained.

Creative rest is about replenishing your sense of wonder and inspiration by engaging with activities that feel fulfilling and imaginative.

• Visiting an art museum or gallery for inspiration

• Trying a new creative hobby like painting, cooking, or photography

• Reading a book or listening to a podcast that excites your curiosity

• Rearranging or decorating a space to make it feel more fresh and inviting

Mental Rest

ADHD brains are constantly “on,” which can lead to mental fatigue. Taking time to pause and rest your brain helps you regain clarity and focus. Without mental rest, your mind can feel much more cluttered, making it harder to concentrate, amke decisions, and regulate emotions.

• Doing a repetitive, soothing activity like knitting, coloring, or organizing

• Taking short, screen-free breaks throughout the day

• Practicing mindfulness or deep breathing exercises

• Engaging in a hobby that feels low-pressure and enjoyable

• Allowing yourself time to daydream or let your mind wander without judgment

Physical Rest

Physical rest is about giving your body the downtime it needs to repair and rejuvenate. When you’re physically exhausted, pushing through can lead to burnout, fatigue, or even injury.

But physical rest doesn’t have to mean lying still, which can be really hard for ADHDers; instead, it can be gently stimulating, which is often more restful for us.

• Swaying in a hammock

• Gentle yoga

• Casual walks

• Stretching and mobility exercises

• Soaking in a bath

• Swaying to music

Passive Rest

Sometimes, the best form of rest is simply being. Passive rest allows your body and mind to recharge without requiring much effort. It’s particularly important when your energy levels are low, as it lets you recover without depleting your limited reserves further.

• Watching your favorite movie or TV show

• Listening to a good podcast

• Cuddling with a pet or relaxing with a weighted blanket

• Drinking a warm beverage while sitting quietly

• Flipping through a magazine or photo album

• Engaging in light, low-stakes activities like doodling or playing a simple game

Emotional Rest

Emotional rest is about creating space to feel and process your emotions without judgment. For ADHDers, emotions can build up quickly, and without an outlet, they can become overwhelming. This type of rest is vital for reducing mental clutter and finding emotional balance.

• Talking openly with a trusted friend, therapist, or support group

• Journaling your emotions to release and understand them

• Listening to music that fits your emotional state and helps you process your emotions

• Setting boundaries to protect your emotional energy

• Allowing yourself to cry or express feelings without guilt

• Practicing self-compassion and affirmations to counter self-judgment

Social Rest

For ADHDers, social interactions can be both energizing and draining, depending on the context (and the person!). Social rest involves taking intentional breaks from interactions that feel draining while leaning into connections that nurture and recharge you.

• Spending time with a close friend or loved one who feels emotionally safe

• Scheduling regular alone time to decompress after socializing

• Limiting social media scrolling or disengaging from online conversations

• Engaging in quiet, low-energy activities with others, like reading together or body doubling (aka working side-by-side)

• Choosing supportive and affirming environments that make you feel valued

Spiritual Rest

Spiritual rest focuses on finding a sense of purpose, connection, and meaning. For ADHDers, who often struggle with feeling "different" or disconnected, spiritual rest can help you reconnect with what grounds and inspires you.

• Meditating or sitting quietly in a peaceful space

• Engaging in practices like prayer, chanting, or journaling

• Spending time in nature to feel connected to something larger than yourself

• Participating in a community or group that shares your values or interests

• Exploring meaningful activities that align with your personal beliefs, like volunteering or acts of kindness

If you’re looking for more ADHD support, join the waitlist for the Dopamine Den, a community for ADHDers to learn about effective ADHD strategies and systems, connect and body double with other ADHDers, and design a life that’s aligned with your brain’s needs.