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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
Why giving your ADHD brain permission to do LESS helps you do MORE
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 ADHDe…
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.
I'm PDA AuDHD sensory seeker in burnout having experienced complex trauma over the past 5 years. It's a hellish place to be and no one understands.
All very good tips! I was on a journaling streak in late 2023/early 2024 and I’d like to get back to that because I do think it helps clarify all the swirling thoughts in my mind. I learned a tip from Mel Robbins about taking a ten minute silent walk and I really think that helps to declutter the overstimulated mind — though it can be hard to resist the temptation to put on a podcast or audiobook.