For me, energy with ADHD isn’t just about sleeping well or drinking coffee—it’s about managing my dopamine. Once I learned that ADHD is basically a dopamine regulation issue, everything clicked. I started noticing how drained I feel when my days are repetitive—especially when I’m working from home, sitting in the same spot for hours. I get so bored, I could scream. And when I’m bored, my energy plummets. I literally feel like I’m shutting down.
So here’s what I’ve learned: I need to change things up regularly. New environments, new stimuli, even a new coffee shop or playlist can boost my energy like magic. I make small dopamine-boosting changes throughout the day—because waiting around for motivation just doesn’t work for me.
Some things I actually do when I’m low energy with ADHD:
Switch locations – even just moving from my desk to the floor with a blanket and tea helps.
Dance it out – seriously, 2 minutes of dancing shifts my state completely.
Cold water on my face – it shocks my nervous system into alertness.
Go outside barefoot – grounding while walking around the garden resets me.
Voice memo ideas to myself – speaking instead of writing gets my brain firing.
I also have a “dopamine list”—a go-to set of activities that light me up when I feel dull or frozen. It includes things like:
Trying something new (even if it’s tiny)
Taking a spontaneous walk without a destination
Watching inspiring YouTube videos
Creating something—writing, painting, brainstorming
Getting a tiny win (checking off a to-do, tidying one shelf)
And then there’s my supplements. I’ve done DNA testing, and I’ve got gene variants that mess with dopamine, methylation, and stress handling. So I tailor everything:
L-tyrosine or DLPA in the morning helps with dopamine production.
B-complex (methylated) to support energy metabolism.
Magnesium + ashwagandha in the evening to calm my system without crashing.
Omega-3s, because my brain needs that support.
Rhodiola when I feel flat but still need to function.
This isn’t a one-size-fits-all thing. It took me months of experimenting, tracking my cycle, tweaking my nutrition, and really listening to my body. But now I understand that energy isn’t just physical—it’s emotional, mental, and neurological.
So if you’re struggling to find energy with ADHD, it’s not because you’re lazy or broken. You just need the right inputs—and sometimes that means stepping out of your comfort zone, shaking up your routine, and giving your brain what it craves: novelty, purpose, and support.
Hope this helps. You’re not alone.
—Caroline
