51. Spoons mapping
Framework 6When you keep crashing
Map your daily energy. ADHD energy comes in waves. Plan around them or pay the price.
1/3 Track for a week
Note your energy hour by hour on a scale of one to ten. Look for your peaks, they differ from person to person, so track yours for a week.
2/3 Schedule hard tasks at peaks
Stop trying to write hard things at 3pm if 3pm is your trough. Move admin and emails into the troughs and save the thinking work for when your brain is online.
3/3 Protect the troughs
When the dip hits, lie down, walk, eat protein, do anything except fight it with caffeine and shame. That can leave you more tired later.
Written by Rich, who has ADHD. This guide is information, not medical advice. How this guide is written · Need help now?