How to Get Things Done on Low-Energy ADHD Days
You wake up, open your to-do list, and. . . it's yelling at you. Twenty-three tasks, all due, all equally LOUD. So you close it and crawl right back into bed (mentally, if not physically). 🫠
If you have ADHD, I know you know these days. The low-energy, bare-minimum, can't-even-start-the-thing days. And not gonna lie to you, I have them too—probably more often than I'd like to admit!
But here's the good news: you're not behind. You're just in low-energy mode today. And with the right setup, you can still get a few things done without the overwhelm.
Let's talk about how to be productive on low-energy ADHD days—the gentle way.
Why Low-Energy Days Hit ADHD Brains So Hard
On a good day, you can push through a long to-do list like a total champ. On a low-energy day? That exact same list turns into a brick wall. 🧱
Here's what's usually going on:
Everything looks equally urgent. A full list doesn't tell you where to start, and deciding takes energy you just don't have today.
Big tasks feel impossible. "Clean the house" or "finish the project" is way too vague for your brain to grab onto.
The guilt spiral kicks in. Seeing everything you're not doing makes it even harder to do anything at all.
Most systems only have one mode. Planners and apps show you the same overwhelming view whether you're running at 100% or 20%.
The fix isn't more willpower (seriously, can we retire that word already?). It's a to-do list that meets you where you are.
Two Versions of the Same To-Do List
Picture this: you go into every day with a high-energy AND a low-energy version of your to-do list. (If you've read my post on 7 Ways You Can Lean Into Your ADHD in 2026, you already know I'm obsessed with this idea!)
That's exactly how my own Notion setup works. My tasks have two views:
A full view for good days. Everything I need to see, organized and ready to go.
A low-energy view for hard days. The same tasks in a lighter, friendlier layout that shows me just the next small thing.
I don't keep a separate "easy" list or rewrite anything—it's the same task list, just shown differently depending on how I'm feeling. And there's zero guilt for switching between them. 🙌
When I tell you that one change made a HUGE difference, I mean it. On low-energy days, I open my list and see something I can actually start, instead of a giant wall of everything I'm behind on.
P.S. Your ADHD Mynd comes ready to go with a low-stimulating dashboard for exactly these days—when you feel overwhelmed and really just need to do the bare minimum. 👀
6 Tips for Bare-Minimum ADHD Days
"Okayyy Braelyn, but what do I actually DO on those days?!"
Whether you use Notion or not, these low-energy ADHD tips are my go-to's:
1. Hide the full list
Out of sight really is out of mind—and on hard days, that's a good thing! Only look at what you need right now.
2. Pick one tiny next step
Not "do laundry," just "put clothes in the washer." The smaller, the better.
3. Lower the bar on purpose
Decide what the bare minimum looks like today, and call that a win. Let's go from an A+ expectation to a C+, yeah?
4. Do the easiest thing first
One quick win can give your brain just enough momentum (and dopamine 😏) to tackle the next one.
5. Brain dump the rest
If other tasks keep nagging at you, get them out of your head and onto a page so your brain can stop holding onto them.
6. Keep a "ta-da" list
Instead of focusing on what you haven't done, write down what you DID do—even if it was just brushing your teeth and drinking some water. Seeing your wins can really help combat those annoying not-doing-enough feelings.
And tomorrow, when your energy is back? The full view will be right there waiting for you.
Make Your C+ Days Count
Not every day is going to be an A+ day, and that's totally okay! A system that works on your C+ days is worth WAY more than one that only works when you're at your absolute best. 💛
Try My Low-Energy Dashboard
Ready for a to-do list that's actually kind to you? The low-stimulating dashboard comes built right into Your ADHD Mynd, my Notion backup brain for ADHD. It keeps your tasks, goals, and ideas all in one place, with a full view for your good days and a gentler one for the hard days. Plus, it includes routine menus and a weekly task list that lets you move things around without any of that "I'm so behind" guilt. Check it out here!
Want to see everything else that's inside? Take a peek at the #1 best Notion dashboard template for ADHD.
I'd love to hear how you handle your low-energy days—pleaseee shoot me a message on TikTok or Instagram and tell me all about it!
New to Notion? Sign up for a free Notion account here!