Cheetahs, Don’t Be Turtles. Be Excellent Cheetahs.

I once heard someone say that people with ADHD & other neurodivergent brains – like me and many of my friends, family, and clients – are like cheetahs, which comes with its costs. Maybe we have the power to sprint across the savannah, but that sprinting, or hyperfocus, can take us rapidly in just one direction at the expense of other important goals. What's more, relying heavily on sprints to accomplish things can leave us burned out. 

I was told that in order to thrive, cheetahs needed to learn to be “more like turtles.” The idea was that if we slowed down, paced ourselves, and stayed steady, we’d be better off. 

On the surface, it sounds reasonable. But the more I thought about it, the more it felt… wrong. I pictured a cheetah holding back, all that power pent up. I imagined all that energy with nowhere to go, transforming into internalized issues like anxiety and shame. That’s not how cheetahs thrive. That’s not how we thrive.

Because the truth is:

Cheetahs don’t need to be turtles. They need to be excellent cheetahs.

What Makes a Cheetah “Excellent”?

An excellent cheetah doesn’t just sprint full-speed all day, and they don’t just lounge around either. They’ve learned how to use all their modes – recovery, maintenance, transition, and sprint – in balance. Here’s what that looks like:

The Four Modes of an Excellent Cheetah

The Excellent Cheetah doesn't just do that one intense thing well. She moves with intention between complementary modes, accessing sustainable energy.

1. Recover 💤

Full recharge mode. Cheetahs spend most of their day resting, conserving their energy so they can spring into action when it counts. For humans, this means guilt-free rest, quality sleep, downtime, and sensory breaks. It means listening to the body’s cues to recuperate.

2. Maintain 🪶

The steady, low-demand routines that keep life running: grooming, caring for loved ones, walking to the next location. For humans, that’s things like laundry, meal prep, checking in with friends, light organizing. It’s enough activity to keep the ecosystem of life stable without draining all your reserves.

3. Transition 🌅🌇

The ramp-up before a sprint and the ramp-down after a sprint. A cheetah doesn’t leap straight from deep rest to top speed: they scan the horizon to understand their options. They stretch, stalk, and position themselves for strategic action. And after the chase, they enjoy their meal, slow down, and cool off. 

For humans, ramp-up is prepping materials, prioritizing tasks, making a plan, clearing your workspace, or building momentum. Ramp-up is when we thoughtfully get ready for a judicious use of resources. 

Ramp-down is decompression: putting things away, jotting notes, calming your nervous system. Ramp-down is when we reflect on what we’ve learned and accomplished.

4. Sprint ⚡

What cheetahs are known for: intense, focused bursts of energy. The chase, the project, the deep creative flow. Excellent cheetahs choose their sprints carefully so they have energy when it matters most. For humans, sprints might be big deadlines, inspired writing sessions, deep cleaning bursts, or a jam-packed social day.

Why This Matters for Neurodivergent Brains & Those Who Love Them

Many ADHDers have been told to “just slow down” or “be more consistent.” But trying to live like a turtle can feel unnatural, frustrating, and shame-inducing. And using language such as “be more like turtles” can unintentionally convey and perpetuate a deficit view of neurodivergent brains. Yes, it’s just a metaphor, but metaphors and our language matter, and the words we choose can shape our thinking.

Instead, what if we learned to fully embody the cheetah, and honor all four modes? To move between them (and support our neurodivergent loved ones in doing so) with intention, not judgment?

• Rest isn’t laziness – it’s fuel.

• Maintenance isn’t punishment – it’s protection.

• Ramp-up and ramp-down aren’t wasted time – they’re essential bridges.

• Sprints aren’t dangerous – they’re powerful, when chosen wisely.

Your Turn

Think about your week ahead:

• When will you rest?

• What maintenance tasks will keep your life humming?

• How will you give yourself ramp-up and ramp-down time?

• Which sprints are worth your full energy?

Remember: Cheetahs thrive by being cheetahs. You can thrive by being you: excellent, self-aware, and unapologetically designed for your own rhythms. 

Does this metaphor and the four modes of the Excellent Cheetah resonate with you? Why or why not? I’d love to hear your reflections and feedback. Thank you for reading. Keep running!

This post and its image were created in collaboration with AI.