Personal Energy Management

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Welcome to Hacking Your ADHD, part of the ADHD Rewired
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Podcast Network. I'm your host, William Kerb, and I have ADHD.
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On this podcast, I dig into the tools, tactics, and
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best practices to help you work with your ADHD brain.
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It's an hour after lunch, and you're staring at your
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computer monitor. There are words in front of you, but
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you've read the same sentence over and over again five
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times in a row. Your eyes are glazed, and curling
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up under your desk for a quick nap like George
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Costanza is seeming like a better and better option by
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the minute. Except you have things to do. You have
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stuff on your schedule, and taking a nap is just
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not an option. Enter Personal Energy Management. This is an
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idea of scheduling your work around when you have the
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energy to do it, rather than just when it's entered
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in on your calendar. Now, to be sure, this is
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more than just doing things when you feel like doing them.
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We all know how that can turn out. Instead, this
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is about using your calendar and understanding that you aren't
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going to be at peak performance all day long. Today,
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we are going to be discussing how we can work
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on creating our schedules around when we have energy, instead
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of just when we have a free spot on our calendar.
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We'll be looking at some of the different areas of
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energy management, as well as how our energy levels fluctuate
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throughout the day. We'll also spend some time on how
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you can make a little bit more energy throughout the day.
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I also wanted to mention that while I was working
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on this piece, that I really got into it, and
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so expect a few more episodes in this series on
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energy management. If you'd like to follow along on the
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show notes page, you can find that at hackingyouradhd.com slash energymanagement.
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All right, keep on listening to find out what the
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heck you can do to increase your energy levels. All right,
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we're going to start by talking a little bit about
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time management. And time management is a great place to
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start working on your ADHD. Once you start figuring out
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how to address your time blindness, which I go over
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a lot in Episode 2, Timing Your Day, you can
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start scheduling your day out in ways that actually reflect
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how time works. And that led to a lot of
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great discoveries for myself about needing more white space on
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my calendar, and that there are only so many hours
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in a day that I can get stuff done. And
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while that might seem obvious, it really took spending the
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time to use my calendar to realize that I was
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overscheduling myself. But even after I learned that, I'd find
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myself coming to the end of the day and arguing
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that I just didn't do enough. And this is because
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I didn't understand energy management. And so while there are
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only so many hours in a day to do things,
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we also only have so much energy in a day
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to do things. And of course, we realize this conceptually,
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but often we don't really think about the fact that
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the amount of stuff we do is dictated by how
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much energy we can put into that work. And it's
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important to make the distinction between time management and energy management,
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because while time is finite... I can change my energy levels.
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Some days I have more energy than time, and some
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days I have more time than energy. So what we
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want to do is we want to try and match
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our energy levels to our time as best we can.
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Because even with just focusing on energy management, we also
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have to keep the time management ideas in there as
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well so that we can get the most out of
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our days. So let's talk about exactly what energy management is.
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Right now, how energetic are you feeling? How about an
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hour from now? Or six hours from now? Our first
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step in energy management is understanding that our energy isn't
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constant throughout the day. And of course we know this,
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but when I'm scheduling strictly through time management, I tend
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to just pretend that I'm going to be at peak
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performance all day long. While I conceptually know that I
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need time to recharge and schedule breaks, I still treat
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my energy levels as secondary to my plan for the day.
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And so with energy management, my energy levels are of
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primary concern during my planning process. I want to be
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scheduling my most important work when I'm able to perform
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the best. This is critical with ADHD because our energy
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levels are also a prime indicator if we're going to
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be able to follow through with our intentions. When our
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energy levels are flagging, we're more likely to give in
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to resistance and the I don't want us. And so
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we want to think about how much energy we have
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in a given day. But what exactly is this energy?
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It's not like we're playing a video game and we
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have a little indicator on our HUD telling us we've
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got 87 energy left in the tank. We often think
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of energy as what's powering us, but it's more abstract
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than that. And our problem lies in the fact that
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we're thinking about energy wrong. We are often just thinking
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of it as the physical input and output. But if
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we really want to address our energy levels, we need
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to go beyond its physical manifestation. And so there are
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four key areas of energy management. First, there's the physical
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aspect that we were just talking about, which is literally
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the physical energy powering our body through our diet and
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sleep and exercise. And then we've got our mental energy,
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which is really like the clarity of our thought and
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how we can push through things. But we've also got
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emotional energy, which is just our attitude and emotional state.
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And then finally we've got spiritual energy. And I know
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I might lose some people with the word spiritual here,
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but really I'm more referring to the idea of the
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human spirit. Like when you dig deep and you can
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get more out of yourself than you ever thought. It's
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more of your internal motivation, and it definitely connects in
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with the other areas. As I mentioned in the intro
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of the show, I'm going to be working on a
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series on energy management where I deep dive into each
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of these areas, so keep an eye out for that.
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And so now let's think about our energy levels throughout
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the day. And here's where time management really still plays
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a role. So let's think a little bit about our
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circadian rhythm, which is just our natural internal process that
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regulates our sleep and wake cycle. And so with this,
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we also have high and low energy points during the
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day because we're naturally trying to wake up and go
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to sleep and all these other things. Many people experience
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a low point around 1 to 3 p.m. where they
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have that afternoon lull. Now, another rhythm that we want
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to talk about is the ultradian rhythm. which is a
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90 to 120 minute cycle in which our bodies are
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in a higher energy state going down to a lower
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energy state. And the big difference between ultradian and circadian
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is circadian is a 24 hour clock and ultradian is
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a shorter repeated rhythm that we have throughout the day.
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A clear example of our ultradian rhythm is our REM
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and deep sleep cycle throughout the night. And so with
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these cycles in mind, we want to start tracking our
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energy throughout the day. When we monitor our energy levels,
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we can kind of figure out when we've got those
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high points and when we've got those low points. And
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this is a key in energy management because you're going
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to be able to predict how you're going to feel
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because our energy rhythms are fairly steady day to day.
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And by tracking our energy level for a couple of days,
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we can figure out when we've got our high energy
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times and when we've got our low energy times. We
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can say, do we have that lull after lunch when
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we want to take a nap? Taking a nap during
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one of your low energy times can be a great
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way to bounce back for a fantastic afternoon. Or how
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are you in the morning? About half an hour after
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I'm awake, I'm at like a great state where I'm
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doing stuff with the kids. I'm getting things ready. But
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then an hour into my morning, I'm dipping down. That's
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important to know because then after that, I can predict
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that I'm coming back up. And that's when I tend
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to start doing my work. And so for just a
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couple of days, all you need to do is write
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down how you're feeling throughout the day. I'll use an
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alarm on my phone, they'll just ding me once an hour,
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and I just write down 1 through 5. That's it.
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Because an individual date doesn't really matter. It's looking at
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it over a process of a few days or a week,
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and that's when you can see the patterns. And the
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other key there is just making it as easy as possible.
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By just having it as a score of 1 through 5,
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I don't have to think about it too much, I
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can just quickly jot it down in my little pocket journal.
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Along with that, we can also think about this idea
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of maker versus manager schedules. And the difference between the
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two here is we can be thinking of it getting
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the best out of yourself versus getting the best out
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of a group. Makers need dedicated time to work on
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their own, while managers need timely updates on what's going
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on so that they can see the bigger picture. And
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so if you're a maker, you want to make sure
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that you're scheduling time so that you've got big blocks
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of time that you can work on your projects. And
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when you're a manager, you need to schedule your time
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so that you can get those timely updates throughout the day.
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And so what's really important here is understanding that there
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are different ways that different people work best. And understanding
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how you work best allows you to schedule it so
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that you're doing your work that needs the most energy
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when you actually have that energy. And I know despite
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our best efforts at planning around our energy levels, we
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are going to find ourselves having to do things when
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we're in that energy trough. And nothing has illustrated this
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to me better than having kids who don't care that
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I feel like death and I just want to take
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a nap. They still want me to get up and
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do things. But of course, you're also going to have
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other commitments too. And so our first step here is
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controlling our commitments. While we won't have total control over
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what needs to get done, we can work on not
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overloading ourselves with too many things to do. But along
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with controlling our commitments, we have to make sure we're
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balancing our day out with tasks that energize us. In
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my to-do list, I have a column marked E-D-N, and
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these letters stand for energizing, draining, and neutral. So whenever
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I add something to my to-do list, I can make
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a note about how I think I'll feel when I'm
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done doing the task. For example, if I'm mowing the lawn,
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I might make it a draining task because even though
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it's a bit of exercise, I definitely need to take
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a longer break once I've finished. Whereas if I have
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something like doing the dishes, that would be a neutral task,
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and things like going for a walk would be an
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energizing task. The reason this is great is that it
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allows me to pre-plan some of my energizing breaks after
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doing draining tasks, or it can keep me from scheduling
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something that's going to be draining right before I need
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something to do with energy. While doing an interview might
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feel energizing for me, I don't want to go into
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the interview when I'm at low energy. But as I mentioned,
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we don't always have complete control over our schedules, and
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so this means I want to be doing a lot
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of stuff to control my energy. Of course, we have
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the physical stuff like making sure I'm getting enough sleep,
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eating healthy foods, drinking water, and exercising regularly. I know,
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that's a lot of stuff just to make sure that
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I have a regular amount of energy. But we also
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have some options for some quick fixes on our energy.
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Most people's go-to is usually something like a cup of coffee,
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although many of us do worry about having caffeine in
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the afternoon. So an alternative there is just having some water,
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which often can help with our energy levels. There's also
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the option of having a healthy snack. And then we
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can think about just changing our state. Energy tends to
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follow energy. If we're just laying on the couch, we're
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typically just going to keep laying on the couch because
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our inertia is keeping us there. So we can think
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about some ways to change our mentality. framework there. Maybe
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we can listen to some energizing music, or just go
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for a light walk. Not something where we're huffing and puffing,
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just some easy movement. And another great option is just
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getting some sunshine. And if you really want a quick fix,
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go for the triple threat and walk in the sun
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while listening to some energizing music. And just to reiterate
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this point, There are lots of different ways you can
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combine energizing techniques to get even more of a benefit.
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A final consideration I want people to make is that
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you aren't going to have unlimited energy all day, regardless
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of what you do. And yes, I realize this was
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my very first rule about energy management, but it definitely
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bears repeating. Too many times I've found myself thinking that
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I can just push through anything by downing an energy drink,
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or just judging myself too harshly because I was exhausted.
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Or consider what your energy levels are going to be
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like when you're sick. Of course we can't do as
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much when we're sick and we're going to need to
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have more rest. But sometimes it's hard for my brain
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to accept that. And on that matter, remember, we're also
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going through a global pandemic right now. That added stress
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is going to make it harder. So while we are
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focused on trying to find ways to give ourselves more energy,
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it's also important that we're being compassionate to ourselves and
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not being overly harsh when all we really need is
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just to take a break. Thanks for sticking with me
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all the way to the end. Before you go, though,
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let's do a quick rundown of today's top tips. One,
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energy management is about realizing it's not just about how
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many hours you have in the day, but also how
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much energy you've got during the day. Two, energy levels
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are going to fluctuate up and down throughout the day.
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And if you want to get the most out of
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your schedule, try scheduling your most important tasks during your
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high energy times, preferably earlier in the day. Three, limit
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your commitments so that you have enough time to work
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on the projects that are most important to you. Four,
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if you're low on energy, try having some water or
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a healthy snack. You can also try to change your
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state by listening to some music or going on a
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short walk. That's it. Thanks for listening. I'd love to
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hear what you thought of this episode. You can reach
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me on Facebook, Instagram, and Twitter at HackingYourADHD. Or you
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can connect with me over at HackingYourADHD.com slash contact. And
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be sure to check out the show notes page at HackingYourADHD.com
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slash energy management. If you're this far into the end
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of the show, you might also be interested in the
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00:12:14.450 --> 00:12:18.009
other podcasts on the ADHD Rewired Podcast Network. For in-depth
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00:12:18.049 --> 00:12:21.649
interviews with fellow ADHDers and ADHD experts, check out ADHD
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00:12:21.730 --> 00:12:24.509
Rewired with Eric Tivers. If you're a parent with ADHD
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or have a child with ADHD, definitely check out Brendan
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00:12:27.149 --> 00:12:30.049
Mahan's show, ADHD Essentials. I also do a live Q
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00:12:30.049 --> 00:12:32.100
& A with Eric and Brendan every second Tuesday of
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the month at 10.30 a.m. Pacific. If you'd like to
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register for the next one, just go to ADHDrewired.com slash events.
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And now for your moment of dad. I think I
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need to replant those trees in my yard. Those ones
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are seeming a little shady.