What is the PRIMED™ Framework?

A six-pillar system for thriving with ADHD (and beyond)

The real breakthrough came after a complete breakdown.

I was in a toxic work situation that had me experiencing suicide ideation. It scared me. But I also knew—without a doubt—that suicide was not an option. That meant I had to figure out how to move through it. How to survive it. And ultimately, how to rebuild.

So I stopped looking for someone else’s system and started creating my own based on what had worked for me in the past and what hadn’t. When I realized I had something I could teach to other people, I suddenly had a use for my coaching credential that I’d pursued so that I’d have letters beside my name when I wrote about nutrition. (Really, I didn’t think I wanted to coach.)

The PRIMED™ Framework was born out of that season—a way to stabilize myself when everything felt chaotic. It’s a brain-friendly, whole-person approach to getting unstuck, regaining energy, and creating routines that work for people with ADHD.

Now, I use it with clients tired of trying to “do it all” the neurotypical way. Whether they’re burnt out, stuck in a cycle of false starts, or just feeling off, the PRIMED™ Framework helps them find their way back to themselves.

PRIMED™: A Mind-Body System Designed for ADHD

PRIMED™ helps you identify what’s draining your energy, disrupting your focus, or throwing your system out of balance. We don’t start with “fixing” your productivity. We start with you.

Each letter in PRIMED™ stands for one of the six areas we evaluate and adjust:

P – Physical Exercise

ADHD brains need movement to function well. This doesn’t mean hardcore workouts—it can be stretching, walking, or dancing in your kitchen. The goal is daily movement that boosts focus and regulates mood.

R – Routine

Creating predictable patterns reduces mental clutter and decision fatigue. But rigid schedules often backfire for ADHD minds, so we build flexible structure—something that holds you, not boxes you in.

I – Intake

Food, hydration, supplements, caffeine—what you take in affects your brain's performance. And no, fat isn’t bad. Your brain needs healthy fat to function. Together, we look at how to fuel yourself in a way that supports focus and energy.

M – Mental State

Your thoughts shape your reality. Stress, shame, and overstimulation make everything harder. We use tools like coaching, mindfulness, journaling, and nervous system regulation to shift how you think and feel.

E – Environment

Your space impacts your brain. Your environment can support or sabotage your focus, whether it’s visual clutter, sound sensitivity, or tech distractions. We adjust it so it works with you.

D – Downtime

Rest isn’t optional. ADHD brains burn through energy quickly, and without recovery time, you crash. We build in guilt-free rest so you can recharge and show up at your best.

Why It Works

This isn’t just a coaching framework. It’s a recovery system. A permission slip. A better way to function in a world that wasn’t built for your brain. This isn’t a one-size-fits-all system. It’s a lens.

Most people try to fix ADHD challenges by focusing on productivity. But productivity is the outcome, not the starting point.

When you assess and adjust these six areas, you stop spinning. You start feeling grounded. You stop trying to force yourself into productivity systems that weren’t built for you—and start building a life that actually supports the way your brain works.

Many of my clients tell me (and I’m paraphrasing), “I didn’t realize how off I was until I looked at each area on its own.”

Want to Know Where You’re Off Track?

You don’t have to figure it out alone. If this resonates, and you’re in a season where you’re ready for real support—not more advice—I’d love to help.

👉 Click here to learn more about working with me or book a free clarity call.