Return On Energy When You have ADHD

Author

Theral Moyo
May 19, 2024

hey hey hey, how was your week? hope you were slightly more productive than before? and most importantly hope you had fun. Feel free to reply I always respond.

The tip for this week is “Return On Energy”

Feeling the familiar drain of the "productivity game"? Forget the pressure to do more – we're about to flip the script and focus on what truly matters: your Return on Energy (ROE). ⚡

Think of your energy as your bank account. Every task, interaction, and even thought deposits or withdraws from that account. The goal? Maximize your deposits and minimize the energy drain. Because let's face it, pushing through on willpower alone only leads to burnout city.

Here's the good news: There's a mountain of research backing the power of ROE for ADHD brains. Studies have shown that individuals with ADHD are particularly sensitive to energy depletion [1]. This means focusing on tasks that energize you is not just a productivity hack, it's a path to maximizing your potential.

So, how do we master ROE in the real world? Here are some battle-tested tips:

  • Simplify, Simplify, Simplify! Declutter your workspace, streamline your routines, and batch similar tasks together. Every step you take to reduce mental friction saves precious energy. ️

  • Identify Your Energy Curve. Are you a morning person or a night owl? Schedule demanding tasks for your peak energy windows.

  • Embrace the Power of "No." Don't be afraid to politely decline commitments that don't align with your current energy levels. Saying no to one thing leaves more room for the "YES!" that truly excites you. ‍

  • Break Down Big Tasks. Those overwhelming projects become much less daunting when you break them down into bite-sized chunks. Celebrate each completed chunk – it's a win for your brain and your energy bank!

  • Move Your Body! Exercise isn't just about physical health. It's a fantastic energy booster. Find an activity you enjoy, whether it's a brisk walk, a dance party in your living room, or that weird yoga pose you saw online (no judgment here!). ‍

Bonus Tip: Track your energy levels throughout the day. There are apps for that, or simply use a notebook. Identifying your patterns will help you optimize your schedule and maximize your ROE.

Apps to track your Energy levels

Do it manually: Keeping an Energy Diary

Remember: There's no one-size-fits-all approach to ROE. Experiment, find what works for you, and don't be afraid to adjust your strategies as needed. This is all about hacking your ADHD to thrive, not conform to a productivity ideal that doesn't resonate with you.