Square Pegs Vol 4: The Energy Cost of ADHD Hyperfocus

If you’d seen me yesterday, you would have seen "Top Performance Sarah."

I was delivering training, doing 1:1 coaching, and heading off to a networking event. I had my professional mask on tight, my energy was high, and I was firing on all cylinders.

Today? Today, the mask is off. And honestly, I’m exhausted.

It’s been an intense week. I’ve been diving deep into training content for a new client (proper hyperfocus territory), juggling coaching clients, and dealing with a seasonal cold just to keep things interesting.

I’ve been spending my "brain energy" all week, and this morning, I woke up to find my battery is drained. 

Welcome to the Hyperfocus Hangover. For me, it shows up in three very specific ways:

1. The Brain Fog

I have the day free today, but I woke up not really knowing what to do with myself. I feel like I’m thinking through treacle. The only reason I’m even writing this is that I’m currently "body doubling" on a call with another coach. Having her there is the only thing providing the motivation and focus I need to get started when my brain is screaming, “No more capacity!”

2. Decision Fatigue

I have four things in my diary today: write this newsletter, finish a keynote speech, create a training one-pager, and fix some non-accessible fonts on my website. But looking at that list? My brain has just... quit. I don't know where to start, so I feel like doing none of it.

3. The Shame Spiral

This is the hardest part. Yesterday I was a "Rockstar." Today, I’m at home with the cats and I just want to go to bed and watch Netflix. Even though I’m newly diagnosed, I still have that voice in my head telling me I’m being "lazy." I compare today’s Sarah to yesterday’s Sarah and I feel like I’m failing because I can’t "cope" the way I think everyone else does.

The "Low Power Mode" Protocol

In the past, I didn't have this self-awareness. I would have fought the fog. I would have pumped myself full of caffeine and sugar, forced myself to stay at the desk, and worked until I hit a wall of total burnout.

Now, I’m learning to look at my energy like an iPhone battery.

Most of us think we have to use 100% of our battery every single day. But if I use 100% by Friday afternoon, I have nothing left for my weekend. I’m just a flat battery waiting to be plugged in.

I’ve realised I’ve already used about 70% of my energy this week on high-intensity tasks. My brain is now officially in "Low Power Mode." And just like an iPhone, when you hit that yellow battery icon, you have to stop the "background apps" from running.

So, here is what I’m doing today instead of fighting it:

• Leaning into "Low Energy" wins: I’ve sorted some accounting admin, replied to some emails and I finally paid my car tax after ignoring the letter for two weeks. Tick.

• Stepping away from the "false energy": I'm ditching the sugar and caffeine and actually nourishing my body with good food.

• The Recharge: I’m taking advantage of the sunshine and going for a walk to clear the fog. Then, I’m going to find a quiet space, put on an interesting documentary, and let my support animals (Emmy and Bruno) take over my lap.

For those of us with ADHD, this is the hardest part of the journey. Our brains don't have a natural "off" switch; they don't instinctively understand when to stop. We are wired to go until we crash.

But life isn’t about depleting your entire soul during the working week and spending your weekend in a dark room just trying to survive. It’s about finding a balance that respects your battery flow. By being kind to ourselves and understanding what drains us versus what recharges us, we can change our entire relationship with work.

This afternoon is a gift to my future self. The keynote and the website fonts can wait until Monday. I’m stopping now so I can start the weekend with a fresh brain and a full tank.

If you’re a Square Peg feeling the "Friday Fade," stop fighting your brain. You aren't lazy; you’re just in Low Power Mode.

Stay Square,

Sarah