Circadian Rhythm - ADHDifference

Harnessing Internal Timing for Focus and Flow

Artist and entrepreneur Kathy Buskett offers a refreshingly intuitive ADHD strategy: stop fighting your brain’s timing, and start flowing with it. After struggling with insomnia, Kathy began embracing her late-night energy, using it to write, illustrate, and create.

Instead of seeing her restlessness as a problem to fix, she treated it as a doorway into creative momentum. The result? Less guilt, more productivity, and a gentler relationship with her ADHD.

“Rather than just lying there in bed and trying to sleep, I’ll use that time to work on creative projects… I just use it. I roll with it.”
— Kathy Buskett, ADHDifference

Why It Works

Many ADHDers wrestle with the mismatch between how they’re expected to function and how their brain actually operates. By honouring your circadian rhythm (which is the natural biological clock that governs alertness and rest) you can reduce internal resistance and unlock real focus.

This approach works because it:

Removes the shame of not conforming to “normal” schedules
Allows creativity to emerge during high-energy windows
Creates more sustainable focus by aligning with natural rhythms
Supports emotional regulation by lowering frustration and pressure

Instead of trying to operate on society’s clock, this strategy invites you to operate on your own.

When to Use This Strategy

This approach is especially helpful when:

You feel wide awake at night despite needing rest
Your best ideas seem to arrive at “inconvenient” times
You’re frustrated by rigid work schedules or routines
You’re experiencing burnout from masking or forcing structure
You’re highly creative but inconsistent in when you feel productive

Rather than push through your brain’s resistance, try following its signals.

How to Practice It Daily

Here are ways to support your natural timing while still getting things done:

Use Late-Night Energy Wisely
If your mind won’t settle, channel it gently: write, sketch, brainstorm, or prep something small. Even 15–30 minutes of creative work can bring relief.
Track Your Peak Times
Over 1–2 weeks, notice when you feel naturally alert or creative. Patterns will emerge. Use those times for higher-focus tasks.
Capture Ideas as They Come
Keep a notebook or app nearby for those midnight sparks without needing to fully wake or act on them.
Work in Waves
Rather than forcing long focus blocks, break your day into “waves” of creative, admin, rest, and recharge time and shift between them with intention.
Build Flexible Routines
Structure still matters but build it around your rhythm. If you’re a night owl, start your workday later when possible, and front-load your evenings with creative space.

The Science Behind It

Research consistently shows that many individuals with ADHD exhibit an “evening chronotype” meaning they naturally feel more alert and engaged later in the day.

A 2022 study found that adults with ADHD perform significantly worse on attention and memory tasks when tested at times that don’t match their internal rhythms, reinforcing the value of personalised timing strategies.¹

Another large-scale study published in 2023 confirmed a strong correlation between ADHD symptoms and delayed circadian rhythms, suggesting that traditional 9–5 structures may conflict with the neurobiological reality of ADHD brains.²

Rather than trying to override this, respecting and working with your internal clock can boost focus, reduce stress, and improve your relationship with productivity.

💬 Final Thought

You’re not lazy, disorganised, or broken. You’re just wired differently. Kathy’s strategy is a reminder that you don’t have to operate like everyone else to get things done. By honouring your brain’s natural rhythm, you stop wasting energy on the fight and start flowing with what’s already working.

You don’t need to fix your timing. You just need to trust it.

🎧 Listen to the full episode S2E16 here 🎧

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