Overcoming Distractions – Thriving with ADHD, ADD

Episode: ADHD Time Management is Nothing Without Energy Management

Host: David A Greenwood
Date: November 7, 2025

Episode Overview

In this solo episode, host David Greenwood dives into a crucial but often overlooked aspect of ADHD productivity: energy management. Greenwood argues that effective time management is impossible without respecting individual energy rhythms—especially for adults with ADHD whose focus and stamina can be unpredictable. He shares practical reflections and street-smart strategies for professionals, entrepreneurs, and anyone seeking to build better work routines that align with their natural energy, not just their to-do lists.

Key Discussion Points & Insights

Rethinking the Time Management Conversation

• Energy over time: Greenwood introduces the need to "change the discussion about time management" for ADHD adults, suggesting the traditional approach is inadequate.
  • Quote (03:37): “You can't manage your time without the proper energy, if you really think about it, right?... Just because something's in your schedule or on your to do list, that's not a guarantee it's going to get done.”
• Life’s evolving demands: Life changes—new responsibilities, parenting, or changing work roles—require ongoing adjustments to energy patterns.

Listening to Your Brain’s Rhythm

• Unique ADHD patterns: Everyone has certain times of peak alertness, but “for those of us busy people with ADHD, those windows can be narrower, maybe more unpredictable.” (05:43)
• Work with your brain, not against it: Greenwood draws a parallel to aikido: “We kind of need to go with the energy, right? ... We can't walk against the energy.” (02:43)
• Noting energy fluctuations: Recognize when your brain “feels on” and capitalize on those moments for important tasks.

Busting the 9-to-5 Productivity Myth

• Rejecting the standard schedule: “There's a myth of a 9 to 5 productivity... We're not having that, are we, when it comes to ADHD, right?” (09:26)
• Identifying focus zones: Discover whether late nights, early mornings, or post-activity periods are your moments of clarity and fiercely protect them for meaningful work.

Energy ≠ Focus

• Understanding the difference: Greenwood differentiates between physical energy and mental focus. High energy doesn't always mean high productivity if attention is scattered.
  • Quote (13:02): “You might have high energy, but scattered attention in the morning, or low energy, but laser focus in the afternoon.”

Building Systems for Success

• Plan activities strategically: Once you know your peak periods, “schedule or get in the habit of doing maybe the most important or demanding work during those day parts.” (10:46)
• Narrow your to-do list: Avoid overwhelming yourself when energy is high—prioritize and “strategically delay the rest.” (15:19)

Protecting Your Focus Blocks

• Treat peak hours as sacred: Guard your time slots as appointments with yourself—block your calendar, silence notifications, and communicate unavailability.
  • Quote (20:27): “Protect those peak hours and you have to adjust for life happens, right? So once you find those most focused times, you gotta treat them like, like an appointment with yourself.”
• Consistency through awareness, not rigidity: “Consistency comes from not doing it perfectly every time. But respecting how your brain actually operates.” (29:02)

The Role of Environment and Distractions

• External factors impact energy: Factors such as noise, light, and caffeine influence clarity. Adjust your environment to optimize focus.
• Transitions and interruptions: Unforeseen life events (e.g., home emergencies) can “completely blow up my day… like absolutely throw a hand grenade into your energy.” (18:24)
• Clutter drains focus: “If your desk looks like a fire hazard, that's going to suck your energy, it's going to suck your focus out because you're just going to be staring at the shit, right?” (17:20)

Managing Fluctuations & Avoiding Burnout

• Don’t force unproductive periods: On “ADHD days when your timing feels off... maybe it's not such a great idea to force it.” (23:35)
• Be flexible but disciplined: Use lower focus periods for administrative or less demanding tasks.
• Beware of ‘deadline heroics’: Greenwood cautions against relying on last-minute rushes, calling out the belief, “I'm super really good on deadlines so that's just the way I'm going to operate”—“I kind of call bullshit on that.” (26:31)
• Prevent guilt & stress: Embracing flexibility and patience helps reduce burnout over time.

Memorable Advice Recap

• “Protect your time, protect your high energy, protect yourself from yourself.” (29:19)
• “We can't have a conversation about managing time without understanding where our energy is.” (29:45)
• Emphasis on giving oneself grace—respecting natural energy and focus rhythms as legitimate, not as personal failings.

Notable Quotes & Timestamps

• On the futility of a strict to-do list:
  “I put something on my to do list, and why didn’t it get done? … It should have worked, right? So we know that's not true if we just really think about it.” (04:15)
• On the unpredictability of ADHD productivity windows:
  “Everyone has, you know, certain times of the day where they feel more alert, productive. But I think for those of us busy people with ADHD, those windows can be narrower, maybe more unpredictable.” (05:43)
• On environmental impacts:
  “Clutter and things in your way can destroy your energy and focus. So if your desk looks like a fire hazard, that's going to suck your energy, it's going to suck your focus out because you're just going to be staring at the shit, right?” (17:20)
• On self-appointments:
  “Once you find those most focused times, you gotta treat them like, like an appointment with yourself. … For some reason, when we have an appointment with ourself, it doesn't seem as important, right? Okay. It should be important.” (20:34)
• On deadline-driven work as a myth:
  “You can't just convince yourself that, hey, I'm, I'm super really good on deadlines. So that's just the way I'm going to operate. I kind of call bullshit on that.” (26:31)

Suggested Action Steps (from Greenwood)

• Identify your personal “focus zones” through thoughtful self-reflection.
• Designate and protect your peak hours for critical work; treat them as non-negotiable meetings.
• Adjust environments for maximum focus: declutter, manage noise, mind caffeine timing.
• When energy or focus is low, lean into less demanding tasks—don't force productivity.
• Build flexibility into your schedule to absorb life’s disruptions and avoid chronic burnout.
• Give yourself grace and adapt, rather than chasing perfection or the 9-to-5 ideal.

Tone:
Casual, direct, and supportive—like practical advice from a fellow traveler who understands the unique challenges of adult ADHD.

For more support: Greenwood closes with an invitation to book a 15-minute consultation via OvercomingDistractions.com for personalized ADHD productivity coaching. (30:00)