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The 3 ADHD Energy States

Last week, I told you how I navigated December without burning out.

I lodged two years of tax returns, maintained my health routine, supported my Partner and Sister, and got a bunch of bonus tasks done when my brain was willing.

The secret? I stopped forcing my ADHD brain into rigid schedules and started matching tasks to energy states.

This week, I'm showing you how that system works.

The 3 Energy States Framework

Your ADHD brain doesn't run on a schedule. It runs on states.

And there are three distinct energy states you move through—sometimes predictably, sometimes not. The game-changer isn't controlling which state shows up. It's recognising which state you're in and using it effectively.

Here's what each state looks like:

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CREATIVE ENERGY: No Rules or Limits

What it is:

This is your deep-thinking, strategy, complex creative work state. Your brain is firing on all cylinders. Ideas flow. Problems get solved. You can see connections others miss.

When it shows up:

Usually in the morning after your walk, meditation, or brain-friendly nutrition. But it can also appear after a midday workout or when something sparks your interest. For me, it's erratic—it varies because my days vary.

What it's good for:

• Creating content (writing, designing, building)

• Business planning and strategy

• Complex decisions that need out-of-the-box thinking

• Solving problems that have been stuck

• Newsletter writing (like this one)

• Anything requiring novelty and deep focus

The key:

Creative energy requires novelty and interest for focus. If the task is boring or routine, your brain won't engage—even if the task is important.

My approach:

When creative energy shows up, I protect it. This is where I get the highest return. I don't waste it on emails or admin. I use it for the work that I can only do in this state.

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MANAGEMENT ENERGY: Use Business/Family Blueprint

What it is:

This is your implementation energy. You've already had the ideas in a creative state—now you're executing them. Admin, organising, communication, making things happen at work and home.

When it shows up:

Usually mid-morning, after the creative work is done. Or when you've had your creative breakthrough and now need to build the systems around it.

What it's good for:

• Tax prep (following the process)

• Emails and scheduling

• Organising files and managing tasks

• Delegation (getting others to help)

• Monitoring results and tracking progress

• Implementing the ideas from your creative state

The key:

This isn't creation. This is implementation. You're following a blueprint, not designing one.

My approach:

I want to get the highest return on my creative energy. Management energy is where I turn creative ideas into systems that run. I'm not inventing—I'm building.

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MAINTENANCE ENERGY: The Boring Stuff

What it is:

This is scattered-thinking energy. Your brain absolutely will not do creative or management work right now. And that's okay. Because there's still plenty that needs doing.

When it shows up:

When the brain won't cooperate with focused work. It could be an afternoon slump. It could be after an intense creative session. It could be because you didn't sleep well.

What it's good for:

• Physical tasks with visible progress (decluttering a small area, organising)

• Food prep, washing, house chores

• Cancelling subscriptions, closing accounts

• Organising and preparation for creative or management energy states

• Anything routine that doesn't require much brainwork

The key:

This isn't failure. This is a different state. Use it for the physical and routine tasks instead of beating yourself up for "not being productive."

My approach:

I use routines to get maintenance tasks done efficiently, so I can spend more time and energy in creative or management states. Maintenance energy is still productive energy—just for different tasks.

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How to Use This System

Here's what actually works:

1. Check in each morning:

Before you look at your task list, ask: "What kind of energy do I have today?"

• Brain feels sharp and curious. Creative energy.

• Brain feels organised and ready to execute. Management energy.

• Brain feels scattered and unfocused. Maintenance energy.

2. Match your tasks:

Don't fight the state you're in. Use it.

• Creative state? Do the creative work.

• Management state? Do the implementation work.

• Maintenance state? Do the physical and routine work.

3. Don't stress the state:

Some days, you'll try to access creative energy and your brain says no. That's fine. Do management or maintenance work instead.

For me, if I really need to get into a specific energy state, I'll use a 5-15 minute meditation to shift. But if I can't get there? I don't stress. I do the best I can with the energy I have and keep moving forward.

4. Protect your creative energy:

When creative energy shows up, don't waste it on emails. That's management energy work. Creative energy is your highest-value state—use it for work only you can do.

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Why This Changes Everything

For years, you've been trying to force your brain into "deep focus" regardless of what state you're actually in.

• Creative task scheduled, but brain is in maintenance mode? You beat yourself up for not focusing.

• Admin work on the list, but brain is in creative mode? You waste creative energy on emails.

• Physical tasks waiting, but you think you "should" be doing business work? You feel lazy.

Here's what actually happens when you match tasks to states:

Energy stops draining into frustration.

You're not fighting yourself all day. That's huge energy savings.

You get more done.

Because you're working WITH your brain, not against it.

The shame spiral breaks.

You're not "failing" when you do housework or wash the car instead of business work. You're using maintenance energy for maintenance tasks. That's smart, not lazy.

You start to see patterns.

After a few weeks of checking your energy state daily, you'll notice when creative energy tends to show up for you. You can start protecting those times.

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Your Brain Works Differently—And That's Fine

The 3 Energy States Framework isn't about becoming more disciplined or forcing yourself to focus harder.

It's about recognising that your ADHD brain has different modes, learning to identify which mode you're in, and matching your work accordingly.

Creative energy for creative work.

Management energy for implementation.

Maintenance energy for routine tasks.

All three states are productive. All three states matter. None of them is "better" than the others.

The breakthrough is learning to use whichever state shows up.

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What's Coming Next Week

You now know the 3 Energy States. But how do you plan with this system?

Because here's the thing: daily plans don't work for ADHD brains.

Next week, I'm showing you the Weekly Target System—how to set a weekly goal (like 15 focused hours) and track your progress daily without the shame of "failed" days.

It's the missing piece that makes the energy states system sustainable.

Watch for next week's email.

Focus on what matters

Jim

P.S. Which energy state are you in right now as you read this? Hit reply and tell me. I'm curious.

Download your complimentary PDF of the first two chapters.

Readers Review

“I also love this brilliant approach to self-help. It is so much less abrasive and aggressive and allows for some serious growth and change to happen. Setting the key points and call to action and change against the backdrop of real life and the story of his late diagnosis and how he evolved from there was beautiful and extremely effective”. - Anthony Avina

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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.

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