If you live with ADHD, you’re likely familiar with the phenomenon of feeling mentally and physically drained by mid-afternoon. This isn’t just about being tired; it’s a distinct experience tied to the unique ways ADHD affects energy regulation.

🔍 Understanding the ADHD Energy Crash

ADHD is characterized by challenges in executive functioning, which means tasks that require planning, focus, and organization demand more cognitive effort. This heightened effort can lead to quicker depletion of mental energy. Additionally, individuals with ADHD often struggle with interoception—the ability to recognize internal bodily cues—making it harder to notice signs of fatigue until they’re overwhelming.

✅ Practical Strategies to Combat the Crash

Here are several evidence-based strategies to help manage and mitigate the afternoon energy slump:

1. Incorporate Regular Physical Activity: Engaging in physical exercise can boost energy levels and improve focus. Even short walks or light stretching during breaks can make a significant difference. If you have a fitbit, the get up once an hour and do 250 steps setting, turn it on and stick to it.
2. Prioritize a Protein-Rich Breakfast: Starting your day with a meal high in protein can stabilize blood sugar levels and provide sustained energy, reducing the likelihood of an early crash. Breakfast isnt a great meal on the go but if nothing else have a protein shake.
3. Utilize Power Naps Wisely: Short naps, ideally between 10–20 minutes, taken in the early afternoon, can rejuvenate your mind without affecting nighttime sleep. This is a rule of thumb but not one I follow. I found my best nap is between 30 minutes to an hour, it gives me the perfect alertness when I get up. Experiment on your own and listen to your body.
4. Practice Energy Pacing: Monitor your energy levels throughout the day and plan tasks accordingly. Scheduling demanding activities during peak energy times and allowing for rest during low-energy periods can enhance productivity. I tell people after dinner don’t ask me shit because once the last dish is done I am off the clock lol
5. Engage in Body Doubling: Working alongside someone else, either in person or virtually, can increase accountability and focus, making tasks feel less daunting. This is seriously magic I don’t get why it works but it does.
6. Stay Hydrated and Eat Balanced Meals: Dehydration and poor nutrition can exacerbate fatigue. Ensure you’re drinking enough water and consuming meals that balance carbohydrates, proteins, and healthy fats. Water water water. I hate it but it affects more than you’d think.
7. Maintain Consistent Sleep Patterns: Establishing a regular sleep schedule helps regulate your body’s internal clock, leading to improved energy levels during the day. I’m up at 3. It was upsetting as I tried to change and mold it to conform with the usual hours, when I accepted that my body wanted to set its own schedule and started planning my days around that I was a great deal happier.
8. Limit Caffeine Intake: While caffeine can provide a temporary boost, excessive consumption may lead to energy crashes later in the day. Moderation is key. HAHAHA! I can hear everyone who knows me heads whipping around. I’m a coca-cola girl, and maybe you arent overly sensitive to caffeine but thats where I’d make adjustments first.
9. Create a Stimulating Work Environment: Incorporate elements that keep you engaged, such as background music or varying your workspace, to maintain interest and energy. They sell fidget mats that have all these things but your better off getting a fidget spinner, those are portable.
10. Seek Professional Support: If energy crashes are significantly impacting your daily life, consider consulting a healthcare professional for personalized strategies and potential treatment options. Theres no shame in asking for help.

By understanding the underlying factors contributing to the ADHD energy crash and implementing these strategies, you can better manage your energy levels and maintain productivity throughout the day. Remember, it’s about finding what works best for you and being compassionate with yourself in the process. Til next time gang, take care of yourselves and each other.