The Problem with Traditional To-Do Lists
If you have ADHD, the classic to-do list is basically a guilt generator. You wake up full of today’s the day energy, list out ten tasks, complete two, hyper-fixate on one that wasn’t even on the list and then spiral into “WHY AM I LIKE THIS?”
The real issue isn’t motivation. It’s energy mismatch. You’re trying to do deep focus work when your brain wants low-effort dopamine snacks, and then doing admin tasks when your brain’s finally firing on all cylinders.
⚙️ Enter the Focus Curve
Your brain has an energy curve. You aren’t a robot to work at the same energy level. The energy fluctuates from high, medium and low points through the day. The trick is matching tasks to energy zones instead of fighting them.
- High Energy: creative problem-solving, writing, brainstorming, intense work.
- Medium Energy: meetings, coordination, follow-ups, refining ideas.
- Low Energy: cleanup, admin, light research, or just structured zoning-out.
Stop forcing yourself to climb the productivity mountain at 3 PM when your brain has clocked out.
💡 Build Systems Around Energy, Not Shame
Most ADHD productivity systems fail because they ignore energy patterns. Instead of fighting your brain, work with it. Identify when your focus peaks and dips and assign tasks based on those energy levels.
The FlowGrid Notion Template is designed exactly for this. An adaptive ADHD productivity system that automatically organizes your tasks by energy level. It helps you stay focused without overloading your brain. Think of it as an energy management template for your day keeping you productive when your mind’s sharp and kind when it’s not.
