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Energy Tracker

Who This ADHD Energy Tracker Is For

  • Your productivity varies wildly throughout the day
  • You schedule tasks at the wrong energy levels
  • Afternoon crashes derail your plans
  • You're unsure when you focus best
  • Traditional 9-5 schedules don't match your rhythm

Quick Start Guide

  1. Rate your current energy - Tap the level that matches how you feel
  2. Add context (optional) - Note what you're doing
  3. Check in 3-4 times daily - Morning, midday, afternoon, evening

How to Track Focus Levels with ADHD

The Energy Tracker helps you discover your unique productivity patterns by logging energy levels throughout the day. Unlike generic advice about "morning people" or "night owls," this tool reveals your actual capacity rhythm based on real data.

Each check-in takes just seconds - rate your energy from 1-5 and optionally note what you're doing. Over time, patterns emerge: maybe you're sharpest at 10am and 7pm, with a reliable crash at 2pm. This isn't a flaw - it's valuable self-knowledge that lets you work with your brain instead of against it.

The tracker stores your data locally, building a picture of your energy landscape. After just a week of tracking, you'll start seeing patterns. Maybe Mondays are low-energy recovery days. Maybe you get a second wind after dinner. Maybe meetings drain you more than you realized.

Armed with this knowledge, you can schedule demanding tasks during peak windows and routine work during valleys. You stop fighting your natural rhythm and start surfing it. The tracker transforms energy management from guesswork to strategy.

Benefits of Finding Your Best Time to Work

  • Schedule strategically - Put hard tasks in high-energy windows
  • Predict crashes - Plan breaks before you hit empty
  • Validate your experience - Data proves your energy patterns are real
  • Optimize medication timing - See when support is most effective
  • Reduce shame - Low energy becomes data, not failure

When To Use Energy Tracking

✓ Use When:

  • Starting new routines or schedules
  • Feeling consistently drained
  • Optimizing work arrangements
  • Tracking medication effects
  • Building self-awareness

✗ Skip When:

  • In acute crisis or illness
  • Tracking becomes obsessive
  • External schedule is fixed
  • It creates more stress
  • You already know your patterns

Pro Tips & Common Mistakes

💡 Pro Tips:

  • Set phone reminders - Check in at consistent times daily
  • Track for full weeks - Include weekends for complete picture
  • Note external factors - Sleep, food, exercise affect energy

⚠️ Common Mistakes:

  • Judging your patterns - They're data, not character flaws
  • Tracking sporadically - Consistency reveals patterns
  • Ignoring the data - Use insights to adjust schedule

Frequently Asked Questions

How often should I track my energy?

Aim for 3-4 check-ins daily at consistent times - perhaps morning arrival, lunch, mid-afternoon, and end of day. Set phone reminders initially. More frequent tracking (hourly) can reveal finer patterns but may feel overwhelming. Start with a sustainable frequency you'll actually maintain. Consistency matters more than frequency.

What if my energy is always low?

Persistent low energy warrants investigation. The tracker helps identify if it's truly "always" low or if there are hidden pockets of better energy. Look for relative differences - your "3" might be someone else's "5," and that's okay. Consider factors like sleep, nutrition, movement, and possibly discussing with healthcare providers. The data helps advocate for support.

How long before I see patterns?

Initial patterns often emerge after 5-7 days of consistent tracking. More reliable patterns become clear after 2-3 weeks. Seasonal patterns might take months to identify. Don't wait for perfect data to start using insights - even rough patterns help. The tracker gets more valuable over time as data accumulates.

Should I track on weekends too?

Yes! Weekend patterns often differ dramatically from weekdays and provide valuable contrast. You might discover you have more energy without work stress, or less energy without work structure. Weekend data helps distinguish between work-related and intrinsic energy patterns. This complete picture enables better planning.

Can this help with medication timing?

Energy tracking provides valuable data for medication discussions with your healthcare provider. You can see when medication effects peak and wane, identify afternoon crashes, and optimize timing. Never adjust medication without medical supervision, but bring your tracking data to appointments. Objective patterns support better treatment decisions.

What if my patterns are inconsistent?

ADHD energy is notoriously variable - inconsistency IS the pattern for many of us. Track long enough to identify any recurring themes, even if they're loose. Maybe Tuesdays are usually better than Mondays, or you crash after socializing. Even identifying unpredictability helps you build flexibility into planning.

Related Resources

Ready to decode your energy patterns? Use the tracker above to start your first check-in. Remember: this data becomes your superpower for strategic scheduling.

Last updated: 2025-01-13