ADHD - Protect Your Energy - Jim Livingstone - ADHD Optimist

ADHD - Protect Your Energy

You can either invest or waste your precious energy. You need mental and physical energy to first survive and then to thrive. 

You produce a certain amount of energy each day. This will vary from person to person and day to day. Your physical health, daily nutrition, sleep, mental attitude, beliefs and actions all impact your energy levels.

Let's say you start each day with 100 energy credits to use in the following areas. 

1  Physical Energy…to do what is necessary

2  Emotional Energy…to enjoy life

3  Mental Energy…to learn & make good decisions

4  Spiritual Energy…to contribute and feel fulfilled

You get to decide how you use your 100 credits

Your brain needs a constant supply of energy to support these activities and protect your life. Mental activities, such as work, hobbies, reading, studying, homework, doing crossword puzzles, learning a new language, or any mentally challenging endeavour, require energy.

According to the Franklin Institute, brain cells require double the amount of energy needed by other cells.

You need quality sleep. It is essential for the recovery of your body and mind after a long day. Sleep deprivation is the major cause of low energy levels, poor executive function, and productivity

‘You cannot run a Ferrari brain on cheap fuel’.

You need the right fuel at the right time to maintain optimum energy levels. Never let your tank get empty; it is important to maintain stable blood sugar levels.

Overeating can be just as bad as starvation. The challenge is to be prepared and to carry healthy snacks with you, so you don't go for long periods of time without quality fuel.

External functions supported by energy include exercise, work and play. If you are active, your energy needs are greater than someone who leads a sedentary lifestyle.

Worry and stress drain mental and physical energy. Problems with finances, employment, school, health, relationships, family and friends all burn energy. Low energy increases susceptibility to illness, according to Purdue University Student Health Centre.

Your brain doesn’t store energy. Unlike muscles, which can store excess carbohydrates, the brain needs to be constantly supplied with oxygen and energy to run properly.

For the average adult in a resting state, the brain consumes about 20 per cent of the body’s energy. Your brain never shuts off. Even when you’re sleeping at night, the brain consumes roughly as much energy as it does during the day.  Simon Laughlin, professor in the Department of Zoology at Cambridge University

Your brain has 60 litres of blood pumped through it every hour, providing oxygen and nutrients and removing waste products. If your blood is nutrient-deficient, it’s going to interfere with your brain’s ability to create necessary neurotransmitters, which in your ADHD brain is already an issue.

It is vital that you give your brain quality fuel. Give yourself some downtime during the day, try meditation or deep breathing, put on some headphones and listen to soothing music for ten minutes with your eyes closed to recharge the body and brain.

Instead of that usual energy dip in the mid-afternoon, taking a few minutes to close your eyes can really jumpstart your brain power.

You are what you eat. Bad food like processed carbs, refined sugars, and synthetic oils creates inflammation within your body and damages your gut lining. This will kill your mood and energy levels.

Refuel your dopamine level using regular small positive rewards, affirmations, goal visualisation, solo thinking time, and exercise.

Your energy levels fluctuate throughout the day following your unique pattern. People with ADHD have:

• The Genius Zone – when sustained focus occurs

• The Kinetic Zone – when you feel the urge to move, or when the mind is churning more ideas

• The Recharge Zone – when full rest is needed

Noticing when you experience each zone is key to better managing your time and improving 80/20 productivity. All important work that requires sustained attention, for example, should be done in the Genius Zone.

Do short, simple tasks that don’t need as much focus in your Kinetic Zone.

Increasing your energy levels throughout the day can be achieved through a combination of lifestyle adjustments and healthy habits. Here are some suggestions:

Run an ENERGY AUDIT and remove the activities that steal your energy.

Energy Thieves

· Living in the past

· Junk food, sugar

· Alcohol

· Masking

· Excessive screen time

· Overthinking

· Negative thoughts

· Doubt, stress, fear

· Clutter

· Overworking

· Unrealistic expectations

· Poor nutrition

· Idiots, angry people

· Mental and physical inactivity

Energy Providers

· Laughter

· Nature

· Music

· Exercise

· Nutritional food

· Deep breathing

· Creativity

· Sunlight

· Sleep

· Power naps

· Meditation

· Deep focus

· Living in the moment

· Hydration

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This site is not intended to provide and does not constitute medical, legal, or other professional advice. The content in this newsletter is designed to support, not replace, medical or psychiatric treatment. Please seek professional help if you believe you may have Mental Health Issues.