You have 3 hours of real executive function per day. Maybe 4 on a good day. Every productivity system that schedules 8 hours of equal output is lying to your ADHD brain. Energy management is the honest alternative.
ADHD energy isn't flat
Neurotypical energy fluctuates within a manageable range. ADHD swings are wider, less predictable, and more affected by interest, sleep, and medication timing. The dopamine system creates these swings. When dopamine is adequate, you're capable of anything. When it dips, simple tasks feel like moving through mud.
Matching tasks to energy
High energy: Executive-function-heavy tasks. Writing, planning, complex problem-solving. Do these during your peak and protect that window.
Medium energy: Email, admin, cooking. Bridge tasks that keep you productive without draining reserves.
Low energy: Organizing, filing, cleaning. These actually benefit from low energy because your brain isn't fighting to do something more stimulating.
This is the principle behind UpOrbit's energy matching. Tagging tasks by energy level means you always have something doable.
Stop guilt-scheduling
Putting hard tasks at 3 PM because you "should" be productive all day is setting up a shame event. Three hours of aligned, high-quality work beats eight hours of fighting your brain. And honestly? Three great hours feel better than eight miserable ones.