Running on Low Battery? Energy & Stress Help for ADHD Brains and Executive Function Struggles

We all know the feelings: 

You know what you have to do, but you can’t get off the couch. 

-Or-

You are hyperfocused on a task, haven’t taken breaks and are not aware that you are about to burnout. 

I GET IT! 

For folks with ADHD (and executive function challenges), managing energy and stress isn’t just about trying harder—it’s about working smarter with how our brains are wired. 

The good news? There are plenty of ways to recharge your batteries that work with our brains without feeling like you’re forcing yourself into someone else’s “unrealistic” self-care routine.

Let's break down how executive function challenges can impact energy and stress management ....

EF Challenges 

Task initiation -

It’s hard to get started if your battery is low. It’s not laziness, it's low energy. 

Goal directed persistence -

Got started ✔ Stayed on track until I finished…Not so much. 

Organization-

Keeping things where they need to go so time and energy is used on getting things done, not wasted searching for things. 

Time awareness/management -

Not knowing how long things take, procrastinating and then trying to rush to meet the deadline at the last minute can cause burnout. 

Working memory -

Remembering what works for you and what doesn’t. Also trying to keep too many details in your head.

Cognitive Flexibility-

When Plan A doesn’t work, just feeling bad, but not trying to come up with a Plan B. 

Attention and Transitions- Two opposing problems. 

Transitioning for rest to work especially when you don’t have the energy is very difficult. 

…and 

Hyperfocus often comes with difficulty transitioning to take breaks that will cause burnout. 

Don’t lose hope! 

KEEP READING! 

TIPS FOR MANAGING ENERGY AND STRESS FOR YOU! 

1. Pay attention to your battery -

This is an important skill to help stress management. Then pay attention to when it is time to recharge. 

2. How to sustain your battery. -

Batch similar tasks together and use strategies like the “pomodoro method” which involves working in blocks with a timer for 30 min on and a 5 minute break (see recharging times in number 3 for details) to single task (multitasking is draining). Then repeat. 

Also do regular brain dumps - get all of the things you may forget, thoughts, etc out of your head and onto paper or a doc so you don’t forget them and finally KNOW WHEN IT IS TIME TO STOP FOR THE DAY. 

3. Recharging times-

Use short non-screen breaks to close your eyes, take some deep breaths, go outside, stretch, pet your dog or cat/hug a loved one/smile, drink water, have a small healthful snack, etc. Then plan for your next steps. 

4. Go with your body’s natural rhythm-

Trying to do difficult tasks when your battery is low is like running up a steep mountain in flip flops. The same tasks when you are at peak energy can be like a stroll through the park… or at least like walking up a hill with sneakers. 

AND MOST OF ALL… 

To quote a Japanese Proverb “Fall down 7 times get up 8”. 

That’s success! 

Managing energy and stress with ADHD is not about becoming a productivity robot—it’s about sustainable living. By noticing your rhythms, planning for rest, and lowering your stress triggers, you can stay energized without burning out. 

Your brain may work differently—but different doesn’t mean broken. It means you get to design a system that works for you, not against you.

You don’t have to figure it all out alone. Coaching can help you create individualized systems that work with you as an individual to support your success. Take the first step today—schedule your complimentary consultation.

Book an initial appointment