ep 107: Stop Earning Rest – Why Rest Isn’t Optional With ADHD

Join me in this essential episode where I share why rest isn’t a reward you earn—it’s the maintenance that makes everything else possible. If you’ve ever felt like you’re running on empty, waiting until everything is done before you rest, or struggling to justify taking breaks, this episode is for you. I’ll walk you through the exact mindset shifts and practical strategies that helped me go from viewing rest as wasted time to making it a non-negotiable part of my daily routine.

What you’ll learn:

  • Why if you’re waiting until everything is done to rest, you’ll never rest
  • The mindset shift that changed everything: rest is maintenance, not a reward
  • How I restructured my priorities to put ME first (and helping others at the bottom)
  • Why stopping mid-workday for the gym actually improved my productivity
  • The daily accountability system that keeps one fun/rejuvenating activity on my list
  • What ADHD experts say: rest looks different for everyone and it’s a biological necessity
  • How time blindness makes it critical to structure your breaks (Pomodoro Technique)
  • Why ADHD brains need more rest than we think but often fight it the hardest
  • The science behind “doing nothing” as brain maintenance
  • How movement and exercise literally reset the ADHD brain

Real-World Examples:

  • My logo design breakthrough: exhausted struggle vs. 15-minute morning solution
  • Scott Adams (Dilbert creator) working only 4 deep hours then resting
  • Winston Churchill’s painting as a lifeline during dark seasons
  • Hemingway’s strategy of stopping when he knew what came next

The Science of Rest:

  • Study results: people doing nothing recalled 50% vs. 14% with mental exercises
  • Stanford research: 90-minute nature walks lower activity in the brain’s sadness center
  • The Rest Test (18,000 people): reading is the most restful activity
  • Framingham Heart Study: skipping vacations doubles heart attack risk
  • Why exercise boosts dopamine, improves focus, and calms restlessness

“Rest is not the opposite of productivity. It’s what makes productivity possible. You can’t fuel a car without parking it at the pump. And we’re the same—we have to slow down or even stop if we want to get refueled.” – Mande John

Key Strategies:

  • Restructure your to-do list: main intentions → nice to have → I would like to → helping others
  • Put “ME” at the top of your list (literally write it down)
  • Schedule breaks and make them automatic with timers
  • Daily check-ins with one fun/rejuvenating activity required
  • Monthly balance: one business focus, one main project, one fun thing
  • Use body doubling to help yourself pause and recharge
  • Keep consistent sleep schedules and wind-down routines
  • Let go of rigid rules about what rest “should” look like

Resources:

This episode is essential for anyone with ADHD who feels like they’re running on empty and can’t justify taking breaks. Remember: self-care isn’t selfish—it’s system maintenance. You don’t have to implement everything at once. Start with one small way to practice rest this week.

Reflection questions:

  1. Where do you need to put yourself back on your own list?
  2. What’s ONE small way you can practice rest this week?
  3. How would your day change if YOU were at the top of your to-do list?

Share in the comments: What does rest look like for you? What’s one rejuvenating activity you could add to your daily routine this week?

#adhd #adhdrest #adhdproductivity #selfcare #adhdadults #burnout #executivefunctioning #adhdtips #adhdcoaching #restisnotoptional #adhdlife #adhdsupport #mentalhealthmatters #neurodivergent

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