Why ADHD Causes Energy Swings | ADHD Energy Management | Motivation Tips for ADHD Mom Entrepreneurs
It has been almost 3 months since I last produced an episode of The ADHD Mompreneur podcast which plays precisely into what we’re going to discuss today.
Frankly, I just had too much on my plate and zero in the tank (or my brain) for anything else.
Which I think can be a very helpful lesson for us ADHD mompreneurs who may feel like we’re struggling when we bite off more than we can chew or when we just simply don’t have the energy to do it all.
So let’s discuss energy capacity…why those of us with ADHD may experience low energy more frequently AND some steps you can take to better recognize and manage your energy capacity to avoid a crash.
How Energy Shifts Impact ADHD Motivation
As ADHDers, we may find we have more frequent energy fluctuations than our neurotypical counterparts.
In true ADHD fashion, when I decided to add writing a book to my already busy coaching, business owning, swim and soccer mom life, I didn’t account for the extra energy that would consume.
On top the actual writing energy, I was finishing up as we were heading into the holidays, which have their own energy consuming challenges.
Needless to say, by the time January rolled around, my brain and energy levels were cooked.
It took me almost of month to do more than the bare minimum I need to do to serve my clients and keep my family going.
And because I recognized what I did, I decided to listen to my brain and body rather than push through and potentially do some serious damage.
Think of energy like the water in this pitcher. We start each day at a certain level.
Every action we take or problem we solve throughout the day takes a bit more of that energy away.
And then when we add additional activities or tasks to what we regularly do, like writing a book, our regular energy capacity is now stretched a bit thinner.
Understanding that our energy is a limited resource helps us understand why our ADHD brains may not have the capacity to make decisions or motivate ourselves into the evening on particularly energy heavy days.
Or if we start the day with less in our pitcher, we may find that our exhaustion hits before we digest our breakfast.
So let’s talk about about what impacts our energy capacity and some ways we may be able to adjust and adapt to these changes.
Why ADHDers Experience Frequent Energy Swings
As with many things ADHD, energy capacity isn’t exclusive to those of us with ADHD. But there is a very good chance that we’ll experience a bigger swing, especially if we lean toward the hyperactive version of ADHD.
1. You push too hard the day before
You may notice your energy levels are lower when you have a busy day or days prior. Maybe you don’t get a chance to recharge over the weekend because your kids had a soccer tournament and your Monday brain feel particularly foggy. Or you’ve been working on a project and once you’ve finished, you lack the motivation to do even the easiest tasks.
2. You expend more energy on regular activities
You might find you feel spent after particularly executive function heavy tasks like organizing your pantry after grocery shopping, putting away laundry, or planning your spring break trip. Because your ADHD brain expends more executive function resources to do what may seem like a simple task, you may find yourself feeling extra exhausted.
3. You have a tendency towards overcommitment
It doesn’t help that our people-pleasing nature and lack of impulse control often lead to overcommitment. When we’ve got a packed schedule from sun up to sun down, it doesn’t leave much room for rest and recovery, which are incredibly important for our ADHD brains.
4. Your sleep issues
To make matter worse, when we do finally lie down to sleep, many of us with ADHD struggle to fall or stay asleep due to insomnia and sleep apnea, which are common in those of us with ADHD as well as Delayed sleep phase syndrome, meaning our internal clocks are delayed by around 90 minutes, making it harder for us to fall asleep and wake in the morning.
5. Your comorbid conditions
You may also be one of the lucky ADHDers experiencing comorbid conditions that can impact energy levels Fibromyalgia (which leads to chronic pain, fatigue and low energy) or Premenstrual Dysphoric Disorder or PMDD (which results in depressive symptoms and low energy prior to menstruation).
So yeah, there are quite a few reasons why you may feel like Judy Hopps one day….
…and Flash the Sloth the next.
Tips to Help to Limit ADHD Energy Collapse
The good thing is, now that we have a bit of understanding as to why our energy changes from day to day, we can put some strategies in place to better regulate and plan around these changes.
1. Plan Around Your Energy Needs
Something as simple as reviewing your schedule regularly can help you see where you’re expending the most energy. For instance, if you find grocery shopping or socializing at kids’ sporting events particularly draining, be on the lookout for what your energy needs may be if you have these on your schedule or to-do list.
Or maybe you’re finding as you get older you need a day or two to recover post-vacation. (that’s me, I need that.) If possible, try not to schedule or plan any energy demanding activities back to back so your brain and body have a chance to recover.
2. Regular Capacity Check-Ins
Something as simple as reviewing your schedule or to-do list for the next day can help you gauge how you are currently feeling and what you may or may not have the capacity for the next day. If you’re feeling stressed or overwhelmed, try to focus on just what absolutely must be done rather than what you feel like you “should” do.
Continually dipping into a dry energy well is only going to put you on the fast track to burnout. So it’s better to give yourself a chance to recover a bit rather than pushing too hard.
3. Create Routine and Structure
Having a regular flow or routine helps limits the amount of executive function energy you need to get through your day. Rather than having to decide each detail or remember every step, a routine can feel a bit more like you’re on auto-pilot.
And when you don’t have use your executive function making a bunch of little decisions like what to wear or what to eat first thing in the morning or whether to unload the dishwasher or start dinner when you get home in the afternoon, you can save that precious energy for a decision or task that needs it.
4. Prioritize Recovery Time
No matter how hard you try, you’re not going to be able to pour out of an empty pitcher. You have to refill the pitcher if you want to continue pouring out. Under regular circumstances, relaxing in the evening or sleeping can do the trick. But if your energy levels are running particularly low, you may need to scale back more significantly. (see my January).
All of these energy management strategies work together…you need to be aware of what takes more energy when it comes to tasks and activities, you need to check in with yourself to see how much you have to give, you need to find places your can automate your daily life to streamline your energy needs, and you need to take the time to recover when it feels like there is nothing to pour from your pitcher.
And if you’d like some support in creating some energy management strategies to help you avoid burnout and stay on top of your ADHD mom entrepreneur life, I’d love to support you. Click the button below to schedule your free, no-obligation clarity call with me to discuss your goals, challenges, and where I can help.
