Start here: why neurodivergent energy works differently (and why you're not lazy)
Why energy, sensory load, burnout and hormones work differently in ADHD and autistic women, and what understanding these patterns changes day to day.
If you're neurodivergent, you've probably heard some version of this:
"You just need to push through", "everyone gets tired", "you're being lazy".
Neurodivergent energy works differently, and when you don't understand how yours works, you end up in a cycle of overextension, burnout and guilt.
What makes neurodivergent energy different?
Neurodivergent brains (ADHD, autism, and other forms of neurodivergence) process the world differently. This means:
1. Sensory input drains energy faster
Bright lights, loud noises, crowded spaces and scratchy fabrics can actively drain your nervous system.
For neurotypical people, the brain filters out most sensory input automatically. For neurodivergent people, that filter is weaker or missing entirely. Your brain is processing everything, all the time.
2. Masking is exhausting
Masking means hiding your neurodivergent traits to fit in: suppressing stims, forcing eye contact, scripting conversations, pretending to be fine when you're overwhelmed.
Masking works as a survival strategy, and it uses a lot of energy.
Masking also takes a toll on mental health. Hull and colleagues (2021) found that autistic adults who camouflage more report more anxiety and depression, and the autistic adults interviewed by Raymaker and colleagues (2020) named masking as one of the causes of autistic burnout.
3. Executive function takes more effort
Planning, organising, starting tasks, switching between tasks, these all require executive function. And for ADHD and autistic brains, executive function is often inconsistent or depleted.
What looks like "laziness" is often executive dysfunction: your brain can't initiate the task, even when you want it to.
The energy bank analogy
Think of your energy like a bank account.
Neurotypical people might start the day with 100 units of energy. Neurodivergent people might start with 60 and that's before accounting for:
- Poor sleep (common in ADHD and autism)
- Sensory overload
- Masking
- Emotional regulation challenges
- Hormonal fluctuations (if you have a cycle)
Every activity costs energy. But for neurodivergent people, the "prices" are higher:
- A 30-minute meeting might cost 5 units for a neurotypical person, but 15 for you
- A trip to the grocery store might cost 10 units for them, but 30 for you
- A full day of masking at work? That might drain your entire account
And you can't simply rest your way back to 100.
Neurodivergent rest isn't passive. It requires:
- Low sensory input
- No masking
- No demands
- Safety and predictability
Track your energy & cycle with Lira
Designed by neuropsychologists for neurodivergent women
Why pacing matters more than productivity
Productivity culture tells you to push harder and do more, which for neurodivergent people is a fast track to burnout.
Pacing means:
- Recognising your energy limits before you hit them
- Building in rest and recovery time
- Saying no to things that drain you
- Honouring your nervous system's needs
The aim is to do what's sustainable for your brain.
How to start managing your energy differently
1. Track your energy patterns
Notice what actually drains you and what actually restores you, which may not be what you'd expect.
2. Identify your draining activities
These might include:
- Social events
- Sensory-heavy environments
- Tasks that require heavy executive function
- Masking or people-pleasing
3. Identify your restoring activities
These might include:
- Alone time
- Stimming or movement
- Special interests
- Low-demand activities (watching TV, scrolling, lying down)
4. Build in buffer time
If you have an event or task that will drain you, block out recovery time before and after.
5. Let go of "lazy"
You're managing a nervous system that works differently, and that takes energy and skill.
How Lira supports neurodivergent energy
Lira was built specifically for neurodivergent women who want to understand their energy better.
Every day, you can:
- Log your energy level in seconds
- Track what drained or restored you
- See patterns over time
- Get personalised suggestions based on your nervous system needs
Lira suggests what might help on the day you're having, based on what you've logged.
References
- Hull, L., Levy, L., Lai, M.-C., Petrides, K. V., Baron-Cohen, S., Allison, C., Smith, P., & Mandy, W. (2021). Is social camouflaging associated with anxiety and depression in autistic adults? Molecular Autism, 12, 13. doi:10.1186/s13229-021-00421-1
- Raymaker, D. M., Teo, A. R., Steckler, N. A., Lentz, B., Scharer, M., Delos Santos, A., Kapp, S. K., Hunter, M., Joyce, A., & Nicolaidis, C. (2020). "Having all of your internal resources exhausted beyond measure and being left with no clean-up crew": Defining autistic burnout. Autism in Adulthood, 2(2), 132-143. doi:10.1089/aut.2019.0079
Ready to understand your energy better?
Join thousands of neurodivergent women using Lira to track their energy, understand their cycle, and feel more in sync with themselves.
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