Energy

Energy

Energy describes how a young person feels in their mind and body.Sometimes they may feel full of energy. Other times they may feel very tired.These changes are not laziness or restlessness. They are real differences in how the brain and body work.

Energy levels are affected by:

  • sleep

  • food and drink

  • emotions

  • daily demands

For neurodivergent young people, energy can also be affected by:

  • sensory overload (too much noise, light or activity)

  • masking (hiding true feelings to fit in)

  • social pressure

What Energy Means

Energy is the ability to stay awake, active and focused during the day.

Energy goes up and down. This is normal.

For young people, energy is linked to:

  • growing and development

  • learning

  • friendships and social interaction

What Affects Energy Levels

Energy levels can change because of:

  • Sleep quality – poor or broken sleep lowers energy

  • Diet – not eating enough or not eating a range of foods can reduce energy

  • Physical activity – too little movement can make you feel slow; too much can cause tiredness

  • Stress and emotions – worry or anxiety uses a lot of energy

  • Environment – busy, loud or overwhelming spaces can feel exhausting

Impact on Neurodiverse Young People

Neurodivergent young people may experience:

  • Sensory overload – bright lights, loud sounds or crowded places can quickly drain energy

  • Masking – hiding behaviours or feelings can be very tiring

  • Sleep differences – common in autism and Attention Deficit Hyperactivity Disorder (ADHD), which can reduce daytime energy

  • Social effort – understanding social situations can take a lot of energy

  • Diet differences – limited food choices may affect energy levels

  • Burnout – feeling very tired and unable to cope due to long-term stress

Supporting energy levels helps young people in many areas of life.

Better Learning and Focus

When energy is managed, young people can:

  • focus better

  • take part in lessons

  • complete tasks without feeling overwhelmed

Improved Emotional Wellbeing

Balanced energy can:

  • reduce stress and anxiety

  • help young people feel more in control

  • improve confidence and self-esteem

Healthier Social Connections

With more energy, young people can:

  • spend time with friends

  • join activities

Less tiredness from masking or sensory overload helps them feel more like themselves.

Family and School Benefits

Families and teachers may feel less stress.

There may be:

  • fewer disagreements

  • better understanding of tiredness and behaviour

Energy is like a battery.

When you know what drains it and what recharges it, daily life can feel easier.

Strategies to Improve Energy

  • Energy accounting means noticing:

    • what gives you energy (for example, hobbies or quiet time)

    • what drains energy (for example, noisy places)

    Try to balance both during the day.

  • Some young people have different energy patterns.

    Be flexible and allow rest when needed.

  • Notice when the young person feels most awake.

    Plan harder tasks for those times.

  • Provide a space where the young person can:

    • be themselves

    • relax without pressure

  • Keep a regular bedtime.

    Try:

    • calming activities before bed

    • less screen time

  • Encourage regular meals and snacks that give steady energy, such as:

    • fruit

    • nuts

    • sandwiches

  • Movement Breaks

    Short breaks can help refresh energy.

    Try:

    • stretching

    • walking

    • dancing

  • Activities such as:

    • breathing exercises

    • quiet time

    • listening to music

    • sensory-friendly activities

    can help restore energy.

What’s On to support Energy

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Resources and Helpful Information

PowerWood is a not-for-profit group that helps neurodivergent children, young people, and their families feel understood, confident, and supported. The organisation teaches that differences in how people think and learn can be a strength. Its website has free information, blogs, videos, downloads, and practical tips to help families manage worries, build confidence, and stay calm. There are also real-life stories from families, creative activities for children, and advice from professionals. People can join the free community and book a free introductory talk for extra support.

Change Mental Health is a charity that helps people look after their mental health and wellbeing through information, advice, and support. Its neurodiversity resource explains that neurodivergent people, including those with autism, ADHD, dyslexia, and dyspraxia, may face extra challenges with mental health. The page offers practical tools to help manage feelings and energy levels, such as energy checks, identifying activities that give or take energy, and using a “circle of control” to focus on things you can change. It also explains ideas like the “window of tolerance” to help people understand stress and emotional wellbeing. These resources help neurodivergent people build resilience, understand their needs, and take care of their mental health

Pooky Knightsmith change to facebook page.

Energy Accounting Tool: Understanding Barriers to School Attendance