Phase Two: 5% effort — gentle activation

In Episode 340 You Will Discover:

• How ADHD low energy is biological, not a discipline problem
• Ways to identify which low-energy phase you're in right now
• Simple, compassionate tools that match your actual capacity

Work With Me:

👉 Discover Your ADHD Overwhelm Type - Free Quiz!

👉 Enroll in Overwhelm to Action - step by step course for ADHD Brains

👉 Join We're Busy Being Awesome (group coaching)

👉 Learn more about private coaching here

👉 Join us in Overwhelm to Action here

Resources From This Episode:

Learn about the Dopamine Menu here

Episode 251: Delayed Sleep Phase Syndrome, Sleep Hygiene and ADHD

Episode 327: ADHD Mental Fatigue or Resistance?

Episode 284: Signs of ADHD Burnout + Tips to Rethink How You Work https://imbusybeingawesome.com/signs-adhd-burnout/

Find A Helpline (international crisis and support directory) https://findahelpline.com/

Favorite tools and products mentioned

• Heated blanket → https://amzn.to/4q2CYs7
• Weighted blanket → https://amzn.to/3YJvsX0
• Weighted eye mask → https://amzn.to/3LiglAK
• Brown noise machine → https://amzn.to/4axE5va
• Daylight lamp (10,000 lux) → https://amzn.to/3KLyiHV

Research mentioned

• Research done in the Netherlands (ADHD and seasonal mood swings) → https://pubmed.ncbi.nlm.nih.gov/16458365/
• Vitamin D information (NCCIH) → https://www.nccih.nih.gov/health/seasonal-affective-disorder
• Weighted blankets / deep pressure research → https://pmc.ncbi.nlm.nih.gov/articles/PMC7970589/
• 2019 bright light therapy study → https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/
• Additional Netherlands study reference (via Additude) → [https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/](https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/](https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/](https://www.additudemag.com/winter-depression-adhd-sad-sleep-mood/)

More ADHD Resources:

• Discover my favorite ADHD resources
• Learn my Top 10 Tips to Work With Your ADHD Brain
• Access the I'm Busy Being Awesome Planning System
• Get the I'm Busy Being Awesome Podcast Roadmap
• Free course: ADHD Routine Revamp

This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here.

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Chapter Outline

00:00 Understanding Winter Energy Slumps 01:55 The Impact of Circadian Rhythms on ADHD 04:49 Strategies for Low Energy Phases 08:23 Phase One: 0% Effort Required 14:38 Phase Two: 5% Effort Required 21:30 Phase Three: Low Capacity, Some Functionality 26:11 Conclusion and Additional Resources