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Effective Energy Management Strategies for adults with ADHD

Apr 24, 2023

Energy management strategies are crucial for freelancers with ADHD to maintain focus and productivity throughout the day. By understanding your unique chronotype, you can tailor your daily routine to maximize energy levels and minimize distractions. In this blog post, we will explore various adaptive energy management strategies that cater to different chronotypes: Larks, Owls, and Middle birds.

Furthermore, we will delve into the importance of optimizing sleep patterns for better energy levels by maintaining consistent bedtimes and wake-up times, avoiding heavy meals before bedtime, and incorporating power naps when necessary. Additionally, nutrition plays a vital role in managing one's energy; hence we will discuss balanced meal planning that avoids excessive sugar or unhealthy fats while identifying food intolerances affecting focus.

Last but not least, exercise has a significant impact on daily energy levels which is why it's essential to incorporate morning HIIT workouts or micro workouts spread across the day while avoiding intense exercise close to bedtime. With these comprehensive energy management strategies in place, freelancers with ADHD can thrive in their work environment.

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Table of Contents

Understanding Chronotypes for Energy Management

Knowing your chronotype, whether you are a lark, owl or middle bird, is essential in optimizing energy levels throughout the day. By scheduling tasks according to when you have the most energy, you can increase productivity and avoid burnout.

Larks: Early Risers with Peak Energy in the Morning

Early risers, sometimes called morning people or larks, tend to experience their highest energy levels in the first part of the day. To make the most of this natural rhythm, schedule important tasks that require focus and creativity during these hours. You may find it helpful to use tools like Focus Bear to create routines that capitalize on your heightened morning alertness.

Owls: Sluggish Mornings but Increased Energy as The Day Progresses

Night owls tend to experience sluggish mornings followed by increased energy later in the day. If this sounds like you, try scheduling more demanding tasks for afternoons and evenings when your concentration is at its peak. It's also crucial to develop effective energy management strategies tailored specifically for night owls so that work doesn't encroach too much into sleep time.

Middle Birds: Balanced Between Larks and Owls

  • Morning: Middle birds usually wake up without difficulty but might not be fully energized until mid-morning. Focus on light activities such as checking emails or planning out your day before diving into more complex projects.
  • Afternoon: Like larks, middle birds may experience a dip in energy levels after lunch. Use this time to complete less demanding tasks or take a short break before returning to more challenging work.
  • Evening: Middle birds often have enough energy for leisure activities and socializing during the evening hours but should still prioritize winding down at least an hour before bedtime.

Incorporating these chronotype-specific strategies into your daily routine can help you optimize your natural energy patterns and improve overall productivity. Remember that understanding your unique circadian rhythm is just one aspect of effective energy management, so be sure to explore other techniques as well.

Understanding chronotypes for energy management is essential in creating an effective sleep schedule and optimizing your energy levels. Optimizing sleep can be achieved by establishing consistent bedtimes and wake-up times, avoiding heavy meals before bedtime, and taking power naps of up to 20 minutes long.

Key Takeaway: Realizing the need for a personalised energy-utilisation scheme that's befitting my high-performance persona, I'm aware of how important it is to adjust activities depending on when I'm most alert. Whether you're an early bird or night owl, scheduling tasks according to your peak alertness can help maximize productivity and avoid burnout - so don't sleep on it.

Optimizing Sleep for Better Energy Levels

Establishing a consistent bedtime routine and ensuring adequate rest each night will help improve focus and overall well-being without relying on external substances. By implementing the following strategies, you can optimize your sleep quality to support better energy management throughout the day.

Consistent bedtimes and wake-up times

Maintaining a regular sleep schedule is essential in regulating your body's internal clock, which ultimately affects your daily energy levels. Aim to hit the hay and arise at a similar hour each day, even on days off or during weekends. This consistency helps train your brain when it's time to wind down at night and be alert in the morning.

Avoiding heavy meals before bedtime

Eating large or heavy meals close to bedtime can lead to indigestion or discomfort that disrupts sleep quality. Instead, opt for lighter snacks such as yogurt with fruit or nuts if you feel hungry before going to bed. Additionally, try not consuming caffeine after 2 pm since it may interfere with falling asleep later on (source).

Power naps up to 20 minutes long

  • The power nap: A short nap of around 10-20 minutes during the day can provide an instant boost in alertness without causing grogginess upon waking up (source). This type of nap is ideal for freelancers with ADHD who need a quick energy recharge during the day.
  • The timing: Schedule your power naps in the early afternoon, when most people experience a natural dip in energy levels. Avoid napping too close to bedtime as it may interfere with nighttime sleep quality.

Incorporating these approaches into your day-to-day can help you make the most of sleep and keep energy levels consistent, aiding better attention span and output for those with ADHD.

Optimizing sleep for better energy levels can be achieved by following a consistent bedtime and wake-up time, avoiding heavy meals before bedtime, and taking power naps up to 20 minutes long. It is attainable to augment concentration while regulating your energy over the course of a day by having an appropriate nutrition plan.

Key Takeaway: Creating good sleep habits can help optimize energy levels during the day. Establish a consistent bedtime routine and avoid heavy meals before bed, while taking advantage of power naps to recharge during the afternoon slump. By practicing good sleep hygiene, you can be sure to start each day with renewed vigor and maintain peak productivity.

Optimizing Sleep for Better Energy Levels

Establishing a consistent bedtime routine and ensuring adequate rest each night will help improve focus and overall well-being without relying on external substances. Here are some strategies to optimize your sleep:

Consistent bedtimes and wake-up times

Maintaining a regular sleep schedule helps regulate your body's internal clock, making it easier to fall asleep at night and wake up feeling refreshed in the morning. Aim to go to bed and wake up at the same time every day, even on weekends.

Avoiding heavy meals before bedtime

Eating large or spicy meals close to bedtime can lead to indigestion or heartburn, which may disrupt your sleep quality. Instead, opt for lighter snacks such as yogurt or fruit if you're hungry before bed.

Power naps up to 20 minutes long

  • Nap duration: Keep power naps short - around 10-20 minutes - so that they don't interfere with nighttime sleep.
  • Nap timing: Schedule naps earlier in the afternoon (between 1 PM - 4 PM) when natural dips in energy occur due to circadian rhythms.
  • Nap environment: Create a comfortable space by dimming lights, using earplugs or white noise machines if needed, and setting an alarm so you don't oversleep.

By following these guidelines, you can optimize your sleep and consequently manage your energy more effectively.

To optimize energy levels, it is essential to pay attention to the type and timing of our meals. Exercise can also have an impact on daily energy levels; by engaging in regular HIIT workouts or micro workouts spread across the day, you can maintain sustained vigor and focus during your workday.

"Maximize your energy levels with better sleep: establish a consistent bedtime routine, avoid heavy meals before bed & power nap up to 20 mins #energymanagementstrategies #FocusBear"Click to Tweet

Exercise's Impact on Daily Energy Levels

Regular exercise not only improves physical health but also contributes positively towards managing daily energy levels. Incorporating micro workouts or "exercise snacks" into your daily routine helps maintain consistent performance without causing late-night sleep disturbances.

Morning HIIT Workouts for Sustained Daytime Vigor

Begin your day with a HIIT workout to give yourself an energy boost and better focus during the day. Short, intense bursts of activity with brief rest periods can help you reap the rewards of exercise in a shorter span. This is especially helpful for adults with ADHD who may struggle to commit to longer workout sessions.

Micro Workouts Spread Across the Day

Micro workouts, also known as "exercise snacks," are small bouts of physical activity that can be easily incorporated into your daily routine. Examples include doing jumping jacks during breaks, taking brisk walks around the block, or climbing stairs between tasks. These quick exercises help keep energy levels stable and provide an opportunity for mental breaks from work-related stressors.

  • Jogging in place while waiting for coffee to brew
  • Dancing along to one song during lunch break
  • Squeezing in some yoga stretches before starting work again after lunch

Avoiding Intense Exercise Close to Bedtime

Intense physical activity should be avoided near bedtime, as it can make it difficult to fall asleep due to the body needing time to relax after a workout. This can lead to difficulty falling asleep, as the body needs time to wind down and relax after a workout. Aim for at least 2 hours between your last exercise session and bedtime, allowing your body ample time to transition into rest mode.

Incorporating these energy management strategies through exercise will help you maintain focus throughout the day while also promoting overall well-being. Remember that consistency is key; make an effort to include some form of physical activity every day, even if it's just a short walk or quick stretch.

Key Takeaway: Exercising regularly is essential for keeping energy levels up, and adults with ADHD can benefit from incorporating HIIT workouts in the morning or "exercise snacks" throughout the day. To avoid disrupting sleep patterns it's best to give your body time to wind down after a workout by avoiding intense exercise close to bedtime.

Frequently Asked Questions Energy Management Strategies

What are 5 strategies for energy management?

1. Understand your chronotype and schedule tasks accordingly (larks, owls, or middle birds).

2. Optimize sleep by maintaining consistent bedtimes and wake-up times.

3. Maintain a balanced diet that avoids excessive sugar and unhealthy fats.

4. Incorporate regular exercise into your routine, such as morning HIIT workouts or micro workouts throughout the day.

5. Take power naps up to 20 minutes long to recharge during the day.

What is the main energy management strategy?

The main energy management strategy is understanding your chronotype (lark, owl, or middle bird) and aligning your daily activities with your natural energy peaks for optimal focus and productivity.

What is the importance of energy management strategies?

Energy management strategies are essential for freelancers with ADHD because they help maintain focus, increase productivity levels, reduce stress and fatigue while improving overall well-being.


In conclusion, energy management strategies are essential for people with ADHD to maintain focus and productivity throughout the day. Understanding your chronotype is a great way to optimize sleep patterns in order to increase daily energy levels. Additionally, nutrition plays an important role in keeping up healthy energy levels as well as exercise which can help you stay energized even during stressful days. With these tips, anyone with ADHD can find ways of managing their own unique needs when it comes to maintaining adequate energy levels throughout the day.

Take control of your energy management with Focus Bear. Our app helps you optimize productivity and success while promoting healthy lifestyle habits to reduce stress levels.

Apr 24, 2023

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