Our brains, weighing just about 3 pounds, are the biggest consumers of energy in our bodies, accounting for roughly 20% of our total energy expenditure. Engaging in deliberate, top-down thinking, switching between tasks, and making numerous decisions throughout the day can be particularly draining. Intellectual work, unfamiliar activities, and learning new things can further deplete your available energy. Here are some strategies to manage this limited energy effectively, especially for those with ADHD.

Prioritize Quality Sleep

Intentional Sleep Habits: Quality sleep is crucial for managing mental energy. Here’s how to improve your sleep hygiene:

• Limit Caffeine Intake: Drink all your coffee before 1:00 PM or at least 6-8 hours before bedtime.
• Digital Detox: Keep your phone and other digital devices out of the bedroom.
• Create a Sleep-Conducive Environment: Use eye shades (the satiny ones feel luxurious), and keep your bedroom cool, dark, and quiet.
• Regular Sleep Schedule: Aim for 7-8 hours of sleep each night, maintaining consistent bedtimes and wake-up times throughout the week.
• Healthy Diet: Avoid late-night meals and minimize sugar intake.

For more insights on sleep hygiene and its neurological foundations, check out The Huberman Podcast on sleep.

Energize with a Morning Walk

Morning Sunlight: Exposing your eyes to early morning light can boost your brain energy. During summer, I walk in my neighborhood by 6:15 AM. The early daylight triggers a biological timer that releases cortisol, waking up your system. It also helps regulate sleep-related neuromodulators like melatonin, ensuring you feel drowsy at the right time.

Daily Walks: Walking every morning for about 30-45 minutes can enhance your energy and motivation throughout the day.

Manage Intellectual Work with Breaks

Regular Breaks: Spending long hours in front of the computer can be taxing. My office mate, Giggles, reminds me to take breaks by laying her muzzle on my lap, asking me to play frisbee. These breaks are vital for switching from detailed work to a big-picture perspective, fostering creative solutions.

Power Naps: If possible, take a 20-30 minute power nap on the sofa. This brief rest can reset your neurological sequences and restore your focus.

Effective Breaks: Even if a nap isn’t feasible, taking regular breaks is essential. During these breaks, avoid giving your brain any input. Close your eyes, listen to music for 5-10 minutes, or go outside and look at the horizon.

Structure Your Day

Start and End Times: Establish a clear start and end time for your day. This structure helps manage your energy and ensures you have time to recharge.

By implementing these tips, you can better manage your mental energy, enhancing your productivity and well-being. Remember, small changes in your daily routine can make a significant difference in how you feel and function.