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We all have days when energy just isn’t there. Maybe you didn’t sleep well, maybe you’re feeling the weight of rejection sensitive dysphoria, or maybe it’s just one of those inexplicable “low battery” days. For most people, it’s annoying but manageable. For those of us with ADHD, it can feel like someone hit the “off” switch on our executive function.
When energy tanks, things like task initiation, focus, and follow-through—which are already fragile to begin with—become almost impossible. And if you’ve ever woken up on a Monday morning staring at a massive to-do list, only to feel like a “waste of skin” because you can’t get yourself moving, you’re not alone.
But there is another way, and it doesn’t involve pushing harder, burning out or berating yourself for being “lazy.” Instead, it starts with designing what I call a Plan B routine.
The Trap of All-or-Nothing Thinking
One of the biggest struggles with ADHD isn’t just energy dips themselves—it’s how we interpret them. Our brains tend to go black-and-white:
- Plan A: Do everything on the list.
- Plan Z: Do absolutely nothing.
The middle ground feels invisible. And yet that’s where the magic happens. Because doing something—even a few small things—creates movement, sparks dopamine, and prevents the downward spiral.
Think of Plan B as your “bare minimum but still moving” option. It’s not about lowering your standards; it’s about meeting yourself where you’re at.
How I Learned the Hard Way
In my old routine, a bad night’s sleep meant I’d declare the whole next day a loss. I’d cancel tasks, scroll on my phone, and wallow in guilt. By the next day, the pileup of undone tasks made me feel even worse.
Now, instead of spiraling, I give myself a compassionate reset. I ask: What’s the smallest set of actions that will keep me afloat today?
That question alone has saved me more times than I can count.
Building Your Plan B Routine
A Plan B routine is personal, but here’s how I structure mine:
1. Start with the Smallest Wins
- Make the bed.
- Walk the dog.
- Drink water.
- Open my laptop (even if I don’t feel ready to dive in).
These micro-actions generate dopamine and help me shift into momentum.
2. Reassess My To-Do List
On Sundays, I plan my week, but Sunday-me is often optimistic, energetic, and wildly ambitious. Monday-me sometimes wakes up drained.
So on low-energy days, I duplicate my dashboard and start stripping it down:
- Remove goals and quick links that feel overwhelming.
- Highlight only the non-negotiables.
- Push everything else later in the week.
The simple act of seeing fewer tasks instantly calms my nervous system.
3. Adjust My Reminders
High-energy reminders might look like:
- “Get 10,000 steps”
- “Track KPIs”
- “Review every comment”
Low-energy reminders sound more like:
- “Send one email—just one.”
- “Say yes only to what matters today.”
- “Sit up straight and take three deep breaths.”
The softer tone shifts my expectations without letting me off the hook entirely.
Productivity Beyond the Screen
Plan B isn’t just about software and task lists—it’s also about regulating your energy and environment.
Some of my go-to strategies:
- Skip social media. It drains dopamine fast. Instead, I’ll look at my vision board for inspiration.
- Simplify meals. I’ll move my ambitious dinner recipe to another night and order something easy.
- Ask for support. A quick text to let someone know, “Hey, I didn’t sleep great—expect a lower version of me today” does wonders.
The Spiral vs. the Stopgap
Here’s the truth: pushing through on low-energy days doesn’t work… but neither does giving up completely.
But the Plan B approach—where you do a few intentional things to keep the wheels on the bus—creates a stopgap. It isolates low-energy days instead of letting them multiply into a whole low-energy week.
This is what I mean when I say productivity with ADHD isn’t about perfection—it’s about building flexible systems that honor your fluctuations.
Try This Experiment
Next time you wake up drained:
- Pick three tiny actions you can do right now.
- Duplicate your task list and cut it down to the absolute essentials.
- Set softer reminders that give you permission to show up imperfectly.
Then notice how you feel the next day. Chances are, you’ll thank yourself for keeping the bus moving—however slowly.
Resources I Love
If you want to start building your own Plan B system, here are some tools I use daily:
✅ FLOWN – virtual co-working for structure and accountability
✅ Notion – my go-to for dashboards, lists, and reminders
✅ xTiles – Another ADHD-friendly weekly planning tool
✅ ADHD-Friendly Planning Tools – templates I’ve built for my own brain
Having ADHD doesn’t mean you’re doomed to chaotic productivity. It just means you need a Plan B—a routine that lets you meet yourself where you’re at, protect your energy, and keep moving forward without shame.
Now it’s your turn: What would your Plan B routine look like?
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