Episode Overview

Podcast: Navigating Adult ADHD
Host: Xena Jones
Episode: #138 The 7 Types of Rest Every ADHDer Needs
Date: November 3, 2025

Main Theme:
Xena Jones explores the concept of “rest” for adults with ADHD, debunking the myth that rest is simply sleep, and introducing the seven types of rest shown by science to be necessary for actual recharge. The episode blends research-backed education and practical coaching tips tailored for neurodivergent brains, aiming to help listeners rest in ways that are effective and dopamine-friendly.

Key Discussion Points & Insights

1. Why Rest Feels Unrestful for ADHDers

• Common misconception: Rest is just sleep or inactivity.
• "Do you ever feel like no matter how much rest you get, it just either doesn't feel like enough or you actually don't feel rested and recharged?" (01:27)
• ADHD brains resist rest: Rest can feel boring, unproductive, or uncomfortable, especially when the brain is wired for dopamine and stimulation.
• Lying on the couch or sleeping isn’t enough because it doesn't replenish all systems.

2. The Seven Types of Rest

Xena walks through each type, explaining what it means and offering ADHD-friendly examples:

a. Physical Rest (06:08)

• Passive: Sleeping or napping
• Active: Yoga, stretching, pilates, massages, gentle walks
• "For me, I consider walking also that active rest." (07:00)

b. Mental Rest (07:45)

• Break from busy brain/noise: Pausing from work, meditating (in any form), engaging in relaxing, absorbing hobbies
• "Walking along the beach, listening to the waves crashing—that would be a form of meditation for me." (08:21)
• Hobbies like knitting, horse riding—helps get out of the overactive brain.

c. Emotional Rest (10:13)

• Healthy emotional expression: Setting boundaries, saying no, being honest with yourself, having tough conversations.
• EFT (Emotional Freedom Technique or tapping), talking things out with a trusted person for processing emotions.
• "For me, emotional rest is often EFT tapping...talking things through, that's really helpful." (11:04)

d. Sensory Rest (12:09)

• Reducing stimulation: Closing eyes at your desk, noise-cancelling headphones, quiet rooms, time in nature without phone or notifications.
• "For me, sensory rest is leaving my phone at home when I go out for a walk in nature." (12:53)
• Sensory needs vary by person.

e. Creative Rest (14:21)

• Recharging inspiration, awe, wonder: Creative activities for fun, being in nature, drawing, gardening, art, etc.
• "For me, another creative outlet is getting out in the garden...planting herbs and brightly colored flowers." (15:20)

f. Social Rest (16:19)

• Energizing vs. draining social interactions: Time with supportive people who recharge you, or intentionally taking a break from people (for introverts).
• "There are some people who you can also recharge with, even when you're doing nothing together." (17:07)

g. Spiritual Rest (18:20)

• Connecting with values or something larger: Prayer, church, meditation, time in nature, volunteering, meaningful causes.
• "For me, anything cat related probably tick this box." (19:24)

3. Reflection Questions for Listeners

Xena offers powerful coaching prompts to help identify the right kinds of rest:

• What are the things that bring you joy? (20:17)
  • "When we do things that we enjoy, we get all of the good brain chemicals...you help your brain work better." (21:11)
• What activities make you forget to check your phone? (23:01)
• What are your daily 'glimmers' or sparkles of joy? (24:02)
  • "The other day, I was looking out the window and I saw this epic cloud...that is a little glimmer, a little piece of joy." (24:53)

4. Rest as a Palette, Not a Single Color

• Sleep is only one “color.” True rest for ADHDers is a mix of rest types: creativity, connection, quiet mind, etc.
• "You can't paint a beautiful picture with just one color. Sleep is one color." (26:00)

5. The Trap of Numbing, Not Resting

• Many ADHDers default to scrolling, bingeing, or background noise rather than true rest.
• "We confuse numbing with rest. And this is why we can wake up every day and still feel tired and depleted." (27:22)
• Key takeaway: Distraction isn’t restoration. “The moment we start to give our body the rest it actually craves, we feel it immediately.” (28:04)

6. Practical Tips: How to Sprinkle Rest Through Your Day

• Rest doesn’t have to be perfect or time-consuming—micro-rest counts!
• Multipurpose Rest Example:
  • "Yesterday morning, I went for a walk...I left my phone at home. I played the color game, naming everything red, naming snails, waved at a man in his house. On that one walk, I ticked six different types of rest." (30:16)
• "Imperfect rest is better than no rest. Sprinkle it anywhere you can." (34:51)

Notable Quotes & Memorable Moments

• On Resting with ADHD:
  • “Rest for us can feel really boring...it can kind of feel like we are slamming on the brakes.” (02:18)
• On Finding the Right Kind of Rest:
  • “We're not lazy. We just need the right kind of rest.” (03:38)
• On Joy as Brain Fuel:
  • “When you do shit you enjoy, you help your brain work better.” (21:25)
• On Distraction vs. Restoration:
  • “Distraction is not restoration. Right? Numbing out is not restoration.” (28:32)
• On Micro-Rest:
  • “Micro rest adds up. I sprinkle rest throughout my day like a bunch of confetti. I'm just sprinkling it everywhere.” (32:45)
• On Permission for Imperfection:
  • “Imperfect rest is better than no rest. 100% imperfect rest is better than no rest.” (34:51)

Timestamps for Key Segments

• Intro/Myths About Rest: 00:03 – 05:55
• Physical Rest: 06:08 – 07:45
• Mental Rest: 07:45 – 10:13
• Emotional Rest: 10:13 – 12:09
• Sensory Rest: 12:09 – 14:21
• Creative Rest: 14:21 – 16:19
• Social Rest: 16:19 – 18:20
• Spiritual Rest: 18:20 – 20:08
• Coaching Questions: 20:09 – 26:00
• Trap of Numbing vs. Rest: 26:01 – 29:08
• Practical Example—Walk with Six Rest Types: 29:09 – 32:45
• Micro-Rest & Final Encouragement: 32:46 – 35:55

Takeaway & Practical Steps

• Next time you feel tired, don’t just default to sleep or Netflix—ask yourself which type(s) of rest you’re missing.
• Use Xena’s questions to spot your sources of genuine rest and joy.
• Try “sprinkling” multiple types of rest in small ways throughout your day, and notice how your energy shifts.

Sign-off:
“Pick one type of rest today. Sprinkle it into your day, even if it is just for two minutes and notice—do you feel a little lighter? Do you feel a little more you?” (35:20)