The ADHD Morning Energy Check-In
A free guided audio practice to help you start your day by working with your energy—not against it.
Instant access. No pressure. No fixing required.
Created by Jen Barnes, MSW, LICSW, an ADHD-informed therapist with 25+ years in the mental health field.
Mornings Can Set the Tone— Especially With ADHD
If you have ADHD, mornings often start with pressure.
Pressure to decide.
Pressure to be productive.
Pressure to “use the day well”—before you even know how you feel.
Most productivity advice skips the most important step:
checking in with your nervous system and energy first.
This Practice Helps You Pause Before You Push
The ADHD Morning Energy Check-In is a short, guided audio practice designed to help you notice what’s happening in your body, mind, and energy before you plan your day.
Instead of forcing motivation or following rigid routines, you’ll learn to:
Notice your energy without judgment
Ground your nervous system
Make more realistic decisions for the day ahead
This is about awareness—not fixing.
What You’ll Get
⚪ A gentle guided audio you can use in the morning
⚪ Support for nervous system regulation and focus
⚪ A way to plan your day that honors your energy
⚪ Less overwhelm, less self-pressure, more self-trust
This Is For You If…
⚪ You have ADHD and your energy varies day to day
⚪ You want to stop pushing through burnout
⚪ You struggle with mornings or decision-making
⚪ You want a calmer, more realistic way to start your day
Start Where You Are—Not Where You Think You “Should” Be
You don’t need more motivation.
You need a starting point that meets you where you are.
About Jen Barnes, LICSW — ADHD-Informed Mental Health Professional
I’m Jen Barnes, MSW, LICSW, an ADHD-informed therapist with over 25 years in the mental health field. I support high-achieving adult women with ADHD who feel exhausted from over-functioning, self-doubt, and carrying more than their nervous system can sustain.
Neuroscience-Informed, Nervous System–Based ADHD Support
My approach integrates neuroscience, Internal Family Systems (IFS), and somatic, nervous-system-informed methods to support both focus and emotional safety.
Late-Diagnosed ADHD: Lived Experience That Informs My Work
I’m also a late-diagnosed ADHD woman myself. For years, I masked through people-pleasing, perfectionism, and high achievement — appearing capable on the outside while quietly paying the cost internally. That lived experience deeply informs how I work and how I help women create change that is sustainable, compassionate, and real.
Want more ADHD-friendly productivity tools?
Check out my YouTube channel for tips.
© 2023-2026 Jen Barnes and Pathways to Wellness University