Energy Boosting With ADHD

Do you ever feel like mornings drain your energy before you even start the day? If so, you’re not alone! Many people with ADHD find mornings challenging, often struggling to keep energy up throughout the day. But there’s good news: by identifying what gives you energy and what drains it, you can make small adjustments that add up to a big difference.

Start by Understanding Your Energy

The key to better mornings lies in managing your energy, not just your time. For individuals with ADHD, energy isn’t always in steady supply. And with each task costing a certain amount of energy, some activities recharge us, while others leave us feeling exhausted. One way to understand this is through the Spoon Theory: imagine that each morning, you start with a limited number of “spoons” (units of energy), and every activity costs a spoon or more. By managing how you spend your “spoons” in the morning, you’re setting yourself up for a better day.

Step 1: Identify Your Energy Sources

Let’s start by thinking about what adds energy to your day. These activities make you feel connected, refreshed, or excited and don’t need to be time-consuming. Here are some examples:

Mindful Moments: Try a few minutes of meditation, deep breathing, or journaling.

Physical Activity: A bit of stretching or a short walk can wake you up and boost dopamine, which is key for ADHD brains.

Creative Outlets: Doodling, listening to music, or anything that lets you express yourself can be energizing.

Connection: Sharing a positive interaction with a loved one or friend, even for a few minutes, can lift your mood and give you energy.

Think of 3-5 activities that add energy to your morning and write them down. The trick is to find what works for you, not what anyone else says should work.

Step 2: Spot Your Energy Drainers

Now, it’s time to identify what drains your energy. These are activities that may seem small but can eat away at your motivation and focus. Here are some examples:

Rushed Mornings: When you start the day feeling behind, every task feels like it costs extra energy.

Skipping Breakfast: Skipping meals can lead to low energy and focus. Something quick and nutritious can make a difference.

Screen Overload: Checking emails or social media first thing can leave you feeling frazzled and overwhelmed.

Clutter: A messy environment can be mentally draining for people with ADHD. Spending a minute tidying up can create a calmer space.

Choose one activity from your list to reduce or modify. The goal isn’t to overhaul everything; even small changes can improve your energy balance.

Step 3: Take One Little Step Each Morning

Once you’ve identified your energy sources and drainers, it’s time to put it into action with one little step. Add one energy-boosting activity to your morning routine or reduce one energy-draining activity. For example:

Add: Five minutes of stretching to start the day feeling refreshed.

Reduce: Limit screen time first thing in the morning, swapping it with a mindful activity.

By adding even one small energy source and cutting back one drainer, you’re actively building a morning that suits your ADHD needs.

The Big Takeaway

Managing your morning energy is all about balance. By gradually tweaking your routine, you’ll create mornings that energize rather than drain you. These small, positive changes help you build momentum for the rest of the day—leading to more focus, productivity, and enjoyment.

Give it a try, and see how even a little shift can transform your morning. Let’s start making the most of each day, one morning at a time!