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AuDHD Joy

Energy givers and drainers

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Typical energy givers	Typical energy drainers
Interesting/ purposeful work, aligned to strengths	Boring/ stressful work, not aligned to strengths
Autonomy over how /where/ how work is done	Micromanaged, no autonomy over how work is done
Empowered to rest /unperceived time/ stim as needed	Overworked, no opportunity to rest, always perceived
Sensory-friendly environments	Sensory over/under-stimulating environments
Access to work friends, body doubling, parallel playing	No access to work friends or peer support
Able to manage work-life balance, inc. hobbies and family	Unable to manage work-life, inc. hobbies and family
Supportive /accessible line manager	Unsupportive /inaccessible line manager
Able to unmask/ advocate for needs	People-pleasing/ high masking

Neurodivergent energy is different

We all have energy givers and drainers, but for ND people, our experience is unique - which means so must be how we manage it

Energy mapping - high stress

Map your energy across the day on a high stress day, noting what gives and drains you of energy

E.g. Difficult commute	E.g Working at home, so could focus on my work	E.g. Meeting that was stressful	E.g. Went shopping & cooked dinner
	E.g. Admin		E.g. Great deep conversation with a friend

What gives and drains you of energy

Time over the course of a day

Energy mapping - high joy

Map your energy across the day on a high joy day, noting what gives and drains you of energy

E.g. Difficult commute	E.g Working at home, so could focus on my work	E.g. Meeting that was stressful	E.g. Went shopping & cooked dinner
	E.g. Admin		E.g. Great deep conversation with a friend

What gives and drains you of energy

Time over the course of a day

Energy givers	To what extent do you experience this?	How might you increase this energy giver?
E.g. interesting work, teamworking, autonomy	E.g. 10% of the time; it’s little, but has a big impact; not enough, etc.	E.g. take one walk each day; have coffee with a friend 2 x a week


Energy drainers	To what extent do you experience this?	How might you reduce this energy drainer?
E.g. micromanager, negative feedback, boredom	E.g. 20% of the time; occasionally; it’s 5 minutes, but it ruins my day/ week	E.g. request reasonable adjustments, practice lily-padding

Managing your energy

Think about your energy map - what is giving and draining you of energy?

AuDHD Joy

Thank you.