How to Manage Your Energy to Defeat Procrastination

adhd procrastination Mar 11, 2023

Here in the USA we changed our clocks this morning.

Or if you're organized and don't have ADHD, you did this last night.


Spring forward.

A “lost” hour.

I know, I know, we get it back in the fall.

I wondered why I woke up “so late” at 7:30am, but of course quickly realized by body time it was actually 6:30.

I don’t really like losing or gaining an hour and I keep hoping that the Sunshine Protection Act will finally pass.

Changing the clocks means thinking about time.

And the inevitable shift to our bio-rhythms that go with it.

I’m an early bird, so I already feel way "behind" today.


For us ADHDers, behind is a common feeling,

And I don’t need any extra “help” with that, thank you very much.


So let’s bust a time myth.


MYTH: Procrastination is a time management problem.


We can’t manage time.

Time ticks away 168 hours a week, 24 hours a day, 60 minutes an hour.


This morning is a perfect example.

Time feels all out of control today.

And especially it’s out of our control.

Really kind of hate that, don’t you?

Procrastination is an energy management problem


Everyone struggles with procrastination.

The reason it’s just that much harder for people with ADHD is that we already have a challenge with self activation in our brain wiring.

ACK big word!

Self activation is about getting started.


The problem with ADHD is our “don’t wanna” is often stronger than our self activation.

But whether you “wanna” or not, taxes need to get done, laundry needs to be washed, projects need to be turned in.


So how do you get the energy to combat that don’t wanna of ADHD or overwhelm or life being lifey?

You focus on the big three:

  • Sleep
  • Exercise
  • Food


Now this is a lot harder to do when you're already behind or overwhelmed, but I promise it's lifechanging.

Here's my very unscientific take on the big three though there is science to back this up.

I just don't wanna look up all of the science, because then I'll end up down the research rabbit hole.

You know what I'm talking about.

I have a lot of things I actually wanna do today.

Like watch Penn State in the Big Ten Championship game.



Everyone benefits from a good night’s sleep.

Did you know that a sleep deprived brain looks like an ADHD brain?

Holy double whammy, Batman!

That can look like memory loss, difficulty with problem solving, feeling (and being) less emotionally regulated, craving sugar and carbs.

Yesterday I was eating ALLTHECARBS.

Then I fell asleep on the couch for 20 minutes and didn’t crave all the junk when I woke up.

This sleep thing is real.

I missed part of the Penn State basketball game during that nap.

But I saw the second half and was much less grumpy.

We won. We are!



Exercise releases endorphins and dopamine - our ADHD brain craves these.

Exercise helps you focus, pay attention better, and will reduce stress and anxiety.

And reducing stress and anxiety helps you sleep better.


If you can exercise outside in nature that’s an even bigger energy hit.

Cro-magnon wo/man spent time outside hunting, fishing, gathering.

We need natural light and greenery.

It's how we're wired.

So put on your walking shoes and get in your steps preferably outside!



Nutrition is not my superpower.

But I do love food.

And I do know that processed junk food doesn’t give you energy the way a healthy balanced meal of protein and vegetables will.

You only have one body so try to mostly fuel it with the good stuff.

And for the love of all things, please eat breakfast.

I don’t eat until at least 9am but I eat.

Make sure there’s some protein in your first meal.

It doesn’t have to be steak.

You can have a protein shake, eggs, Greek yogurt, or avocado or nut butter on whole grain toast.

Hooray for options!


Bonus - If you don’t want to use up your valuable energy on breakfast decisions, choose one of these and have the same thing every morning.

That’s what I do.


There is so much more to talk about time.

But I’m running out of time (hah like I can control that!).



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