I’m a PhD student dealing with ADHD, and I’m struggling to sustain my energy levels throughout my dissertation work. I have these intense bursts of energy, but they fizzle out before I can accomplish what’s truly important. Any advice?
Signed,
Overwhelmed PhD student
Dear Overwhelmed,
When you’re deep into dissertation work, it’s a rollercoaster of intellectual challenges. Some tasks are exhilarating and fuel your excitement, while others are downright tedious and drain your motivation.
Think of your brain as the boss in charge of managing your energy levels—it decides when to fuel you up and when to conserve energy.
It’s tempting to treat your work hours like a factory shift, starting at 7:00 a.m. and clocking out at 5:00 p.m. with breaks in between. But you’re not a machine; you’ve got your own rhythm. Just like your heartbeat, digestion, and breathing, your focus and energy have their own unique cadence.
Let’s break it down and understand what’s happening:
Body-Brain-Energy Connection
Your mental energy, focus, and motivation are closely tied to your overall physical well-being. Things like sleep quality, exercise, nutrition, and hydration directly impact how you feel and perform.
Here’s the inside scoop: what you do with your body can significantly boost your energy, focus, and motivation—a little bio-hacking, if you will.
I’ve picked up some bio-hacks from the Andrew Huberman Lab Podcasts:
Prioritize Quality Sleep: Set yourself up for success by focusing on getting good sleep.
Get Morning Sunlight: Start your day with some sunlight exposure—it can work wonders.
Consider Cold Therapy: While I haven’t tried the cold plunge yet, it’s said to have lasting benefits on dopamine levels.
Strategic Caffeine: Enjoy your caffeine fix before focused work, but cut it off by 2:00 p.m.
Listen to Your Body: Supplement wisely and pay attention to what your body needs.
Andrew Huberman’s podcast is a goldmine of scientific insights for improving focus, attention, and energy.
Here are a few tried-and-true strategies that have helped me and my clients:
Weekday Social Media Detox: I delete social media from my phone during weekdays and reinstall it on weekends.
Leverage Your Power Hours: I’m most productive in the early morning before sunrise, when it’s quiet and peaceful.
Seek Inspiration: Energize yourself by meeting with a coach or having stimulating conversations with colleagues.
Take Walking Breaks: A simple walk can do wonders for clearing your mind and boosting your mood.
Need a helping hand? I offer coaching to bridge the gap between where you are and where you want to be.
