CARE Framework: A Neuroscience-Backed Way to Manage Time, Energy, and Focus
Learn how to manage your time and energy with the Higher Vibes Coaching CARE Framework — a neuroscience-backed method for reducing overwhelm and creating focus. Discover how to build a weekly rhythm that balances productivity, rest, and self-trust.
Step 1: Brain Dump Your To-Do List
Why: Writing down every task helps offload cognitive load from your working memory. This clears space in the prefrontal cortex, improving focus and reducing anxiety. (Baumeister et al., 2001; Masicampo & Baumeister, 2011)
Practice:
Write down everything on your mind — projects, errands, “shoulds,” creative ideas, even the stuff you’ve been avoiding.
Don’t edit — this is about clearing mental bandwidth, not organizing yet.
Do it once a week or anytime your mind feels cluttered.
Step 2: Get Clarity on Your To-Do List
Why: Clarity reduces decision fatigue, which drains the anterior cingulate cortex — the part of the brain responsible for focus and motivation. (Kahneman, 2011; Muraven & Baumeister, 2000)
Ask yourself:
What will move me forward in a meaningful way — not just check a box?
How much mental, emotional, or physical energy will this take?
Will I feel proud, peaceful, or relieved when it’s done?
Will this give me energy or drain it?
Step 3: Build Your CARE Routine
Why: Consistent rituals strengthen neural efficiency—you spend less energy deciding what to do and more energy doing it. (Duhigg, 2012)
The CARE Framework blends neuroscience and compassionate structure. Together, they help you design a week that supports your brain, honors your energy, and rebuilds trust in your own rhythm.
CHARGE gives you momentum.
ADVANCE builds purpose.
RESTORE creates balance.
ELIMINATE protects your bandwidth.
Higher Vibes Coaching CARE Framework
A simple, science-informed way to plan your week around energy, focus, and self-trust — not pressure or perfection. Each category connects to key brain systems that influence motivation, regulation, and executive function.
⚡ CHARGE — Dopamine Boost Tasks
Purpose: Spark momentum and motivation through small wins.
Science: Quick, achievable actions trigger dopamine release in the brain’s reward pathway (ventral tegmental area → nucleus accumbens), reinforcing follow-through and helping you overcome inertia. Even brief moments of completion signal progress and regulate mood.
Examples: Reply to a few overdue emails, tidy your workspace, send a message you’ve been avoiding.
Tip: Pair CHARGE tasks with upbeat music or a timer — this combines sensory stimulation with completion rewards to amplify motivation.
🌱 ADVANCE — Big Goals & Growth
Purpose: Invest in meaningful projects that create long-term impact.
Science: Breaking ambitious goals into smaller, achievable milestones activates the same dopaminergic system as short-term rewards — keeping your brain engaged while reducing overwhelm. This taps the goal-gradient effect, which increases motivation as you perceive progress.
Examples: Launch a creative project, apply for a new credential, outline your next business step, or schedule a key meeting.
Tip: Visualize success and celebrate micro-milestones — each recognition strengthens the neural pathways associated with persistence and confidence.
⏳ RESTORE — Regulation & Rest
Purpose: Refill your energy tank and restore nervous system balance.
Science: Gentle, creative, or sensory activities lower heart rate variability and activate the parasympathetic nervous system — your body’s “rest and repair” mode. This reduces cortisol and promotes emotional resilience.
(Porges, 2011; Siegel, 2020)
Examples: Yoga, creative play, journaling, nature walks, light cleaning, or mindful rest.
Tip: Treat RESTORE moments as non-negotiable. Consistent regulation builds the physiological stability your brain needs for focus and creativity.
🚫 ELIMINATE — Energy Drains
Purpose: Protect your focus and reduce stress by releasing what no longer serves your current goals.
Science: Decision fatigue and chronic overcommitment deplete executive function in the prefrontal cortex, reducing creativity and self-regulation. Setting boundaries conserves these resources and restores cognitive capacity.
(Baumeister & Tierney, 2011; Miller & Cohen, 2001)
Examples: Unnecessary meetings, non-essential volunteering, overcommitments, or “shoulds” that no longer align.
Tip: When you eliminate something, notice the relief in your body — that exhale is regulating your nervous system.
About the Author
Minal Kamlani is a trauma-informed ADHD recovery coach based in NYC. She works with neurodivergent adults in recovery from trauma, burnout, and survival-based coping. Her coaching blends structure and nervous system awareness to help clients reclaim function—without shame or perfectionism. Learn more at Higher Vibes Coaching.