Ever Feel Like You're on an ADHD Energy Rollercoaster? Here’s How to Get Off.

Ever have a day where you feel like you’re unstoppable? You pull out your mile-long to-do list, start crushing tasks left and right, and feel like you’ve got it all together. But then, the next hour or the next day, you crash hard.
Suddenly, it’s like everything you started comes to a halt, and you’re surrounded by unfinished tasks, feeling like you’ve failed. Sound familiar?

If you have ADHD, this might feel like your everyday reality. If you haven't been diagnosed yet and this feels relatable, it might be time to consider speaking to a mental health provider. 

Why ADHD Can Make Consistency So Hard

One of the biggest challenges with ADHD is executive dysfunction-the struggle to break tasks down into steps and follow through on them. You may tell yourself, “I’m going to clean the whole house today!”

Then, halfway through, you realize the house is upside down, and instead of finishing, you burn out. You might end up on the couch, feeling discouraged, overwhelmed, and stuck in a cycle of negative self-talk: I’m lazy, I can’t finish anything, I’m behind on everything.

That's ADHD in action. But it doesn’t mean you’re doomed to live this way forever. The key is to work with your brain, not against it.

Break the Crash-and-Burn Cycle

Here’s the reality: you're not going to finish every massive project in one day, and that's okay. The trick is to manage that burst of energy without using it up all at once. Next time you're feeling like you could conquer the world, resist the urge to dive into a million tasks all at once. Instead, set a timer for 30 minutes  and stop when it goes off. Yes, really - stop.

Why?Because when you do, you give your brain the chance to build the muscle of starting and stopping tasks, which is something ADHD brains aren't naturally great at.
You’re also preventing yourself from using up all your energy in one go, which means you’ll have more energy to keep going tomorrow and you won't be left with a giant mess that stresses you out for weeks. 

Once your timer goes off, channel that extra energy into something active, like going for a walk, doing a quick workout, or tidying up. It'll help burn off that extra steam without pushing you into burnout territory¹.

Conversely, if you are stuck on the couch and just can’t get up, let go of that original task. Yes, you heard me - give up on it. When you’re stuck, breaking through that brick wall will take a massive toll. Pick another task, no matter how small. Get a glass of water, put on your shoes, and step outside to decide where you’ll go next, or start reading that book you’ve been dying to dive into. 

Doing something - anything - will help you feel productive and kick-start your brain into action, sending that dopamine boost you need. This way, you’ll eventually be able to return to the original task without feeling like you’ve wasted hours. It’ll keep you from backing yourself into a corner where you need to summon every ounce of energy just to push through - leading to burnout or swinging you back into that adrenaline-fueled side of the rollercoaster². 

Finding Balance in Your Day-to-Day Life

ADHD makes it easy to swing between doing too much and doing nothing. But there's a way to create balance, and it starts with knowing what makes you feel good on a day-to-day basis. Think of your day as a mix of building blocks. You don't need to do each of them perfectly; just fit a little bit of each into your day: 

• Move Your Body: Whether it’s a walk, cleaning, or dancing to your favorite music, movement can help you manage energy levels and improve focus.
• Eat and Drink Well: Keeping your body fueled and hydrated is key to keeping your energy (and focus) stable. For those with ADHD, low blood sugar can make everything feel even harder, so make sure to eat regularly (studies show that good nutrition helps manage ADHD symptoms³). 
• Do Something that Excites You: Doing something that you're passionate about can boost dopamine (the chemical in your brain tied to motivation). More dopamine = more focus and drive.  
• Take Time to Relax: Don't wait until the end of the day when you're totally wiped out. Build in moments of rest and slowing down throughout the day, not just at night. Waiting until the end of the day to relax can leave you feeling frazzled or exhausted, making it harder to unwind or fall asleep.
• Focus on One Thing at a Time: Pick one small task and finish it, whether it’s at work, reading a book, or having a focused conversation. The point is to feel productive, so you don't fall into that "I can't get anything done" spiral. 
• Get Organized: Whether it's tidying up your space to a manageable piece or planning your next steps, a little organization goes a long way. It helps your brain see that you're on the right track and not missing anything important.

Create a Game Plan for Your Day

Instead of flying by the seat of your pants, create a loose plan for the day that hits all those building blocks. Even if you spend 10 - 30 minutes on each aspect, you'll feel way more in control. ADHD brains need a mix of structure and flexibility and having a loose plan helps with that balance. 

Be Flexible with Yourself

An ADHD brain craves flexibility and novelty so don’t lock yourself into a 9 AM workout every day, give yourself a few options. Maybe you work out in the morning, or maybe it's during lunch or late afternoon. As long as you hit your goal in some way, it counts. And don't stress out about doing your goal the perfect way. 

Consistency is possible with ADHD - it just needs realistic expectations and flexibility to make it work. You've got this!