Sayaka Sayeed, Counselor & ADHD Coach
Sayaka Sayeed is the Senior Counselor, ADHD Coach & Sydney Lead at Umeed Psychology. She is also the creator of Girls That ADHD, where she helps adults design lives that work with their nervous systems, energy, and rhythms. She blends evidence-based therapy with practical strategies for sustainable wellbeing and productivity. When she’s not working with clients, she enjoys making music, creative projects, and building community spaces that support connection and wellbeing.
Sayaka Sayeed’s Daily Routine:
- 8:30-9:00AM – Slow morning, sunlight, gentle start ☀️
- 9:00-11:00AM – Gym or gentle movement
- 11:00-12:00PM – Breakfast, coffee, journaling in the backyard ☕
- 12:00-7:00PM – Work / client sessions
- 2:00-3:00PM – Mid-day break for lunch and nervous-system regulation 🥗
- 4:00-5:00PM – Coffee or tea breaks, nervous-system regulation or walk outside
- 7:00-8:00PM – Rest, music practice, or creative flow 🎵
- 7:00-11:00PM – Connection, dinner, wind-down routine, reading and journaling, sleep 📖 💤
What is the most important part of your daily routine?
The most important part of my daily routine is my slow morning in the sun, with time to journal and gently arrive into the day. It helps regulate my nervous system, clarify my intentions, and set a grounded, steady tone for everything that follows.
What about your “O” (or day plan) do you think is unique or special?
What feels most unique about my day plan is that I have a clear cap on my working hours to protect against burnout. It took time to understand how many hours genuinely work for my energy and expectations, and to accept that without comparing myself to socially accepted ideas of productivity. My work blocks are intentionally aligned with when my brain functions best, which allows me to show up more present, focused, and sustainable in the long run.
Whose “O” (or day plan) would you most love to see?
What is your #1 wellness habit?
My number one wellness habit is protecting my nervous system through slow mornings, intentional rest, and laughing a lot with friends. Regular connection and joy help me stay regulated, present, and well over the long term, rather than pushing through at the cost of burnout.
What’s your biggest wellness challenge? How do you address it?
My biggest wellness challenge is noticing when I’m starting to overextend or slip into doing “just a little more” than my energy allows. I address this by returning to my routines, checking in with my body, and consciously choosing rest, movement, or connection before burnout sets in – or by booking a fun trip, because once it’s in the calendar and paid for, it’s much harder to ignore the need to slow down.
If you could give one piece of health advice to your kid(s), future kid(s) or relative(s), what would it be and why?
I would remind them that one of the strongest predictors of a long, healthy, and fulfilling life is community – having people you feel safe, seen, and connected to – so prioritise it early and often. Close behind that is sleep – no routine, diet, or productivity hack can replace consistent rest when it comes to long-term wellbeing.
Go follow Sayaka Sayeed and Girls That ADHD on social media (@girlsthatadhd & @umeedpsychology)!
Originally published January 8, 2026