If you have ADHD, you probably know this feeling:Some days you’re focused, capable, knocking it out of the park. Other days? Low energy. Low focus. Drained. Absolutely can't get going.
The most frustrating part is not knowing which version of you is going to show up.That unpredictability can really erode self-trust.
In this episode, I’m sharing two practical tools I use in coaching (especially with late-diagnosed women):
Energy Budgets – understanding what tasks actually cost you
Menus – creating flexible versions of routines so it’s not all-or-nothing
I'm talking about:
Why executive functioning tasks cost more energy
How to offload or redesign high-drain activities
The “3-course meal, brunch, and snack” model for routines
How to be able to rely on yourself without being rigid
When you work with the reality of variable energy levels, you. move out of the "all or nothing" approach to the things we care about.Let me know in the comments: Do you have strategies that help you manage ever-changing energy levels.
⏱ Time Stamps:
00:00 – The different versions of you 00:45 – Why ADHD can erode self-trust 01:15 – Executive functioning costs more energy 01:50 – What is an energy budget? 02:00 – Shopping as an energy drain (example) 03:00 – Boring tasks and invisible energy costs 03:45 – Introducing “menus” 04:15 – The 3-course morning routine 05:00 – The “brunch” version 05:30 – The “snack” (skeleton) version 06:15 – Avoiding all-or-nothing 06:45 – Exercise example 07:30 – Recap: energy budgets + menus
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