ADHD Energy Tracking for Women: A Simple Tool to Protect Your Energy

ADHD Energy Tracking  as a Burnout Prevent Tool If you are an ADHD woman and an autistic woman or both (AuDHD), you’ve probably noticed that your energy levels can swing a lot. Some days, you feel unstoppable, and others, even basic tasks, feel exhausting. Energy tracking is a simple way to understand these ups and downs to avoid burnout and take better care of yourself.

Knowing how much energy everyday tasks and activities take out of you is a big part of " managing " your adhd.  It's one that isn't talked about enough. It's a huge part of learning to live comfortably in the world as an ADHD woman.

What is Energy Tracking?

Energy tracking means paying attention to how tasks make you feel—physically, mentally, and emotionally. It’s about being honest with yourself and noticing when things take more out of you than they seem to. For example:

• Tasks that require a lot of planning or decision-making (like answering emails, scheduling, or cleaning) can drain your energy faster than you expect.
• Long periods of hyperfocus can feel amazing at the time but leave you mentally exhausted afterward.
• Even fun activities can take energy—especially if they involve socializing or sensory-heavy environments.

 

Why It Matters

Neurodivergent burnout isn’t just from doing too much work. It can happen when you push yourself through overwhelm, masking, or ignoring your limits for too long. Energy tracking helps you catch those patterns early and make changes before burnout happens.

How to Track Your Energy (Keep It Simple)

You don’t need fancy tools to start ADHD energy tracking. Just start small:

1. Check in with yourself throughout the day.

• Ask: How do I feel right now? Am I tired, overwhelmed, calm, or energized?
• Pay attention to your body signals—like headaches, tension, or brain fog.

2. Notice which activities drain or refill your energy.

• Draining: Multitasking, errands, socializing, loud spaces, or long meetings.
• Restoring: Quiet time, hobbies, deep focus, nature, or alone time.

3. Write it down (but keep it easy).

• Use a simple journal, a note in your phone, or even color codes (green for good energy, red for drained).
• Don’t stress about tracking every detail. Just jot down what stands out.

4. Look for patterns.

• Do certain tasks always leave you exhausted? Do some times of day feel easier than others?
• Adjust your schedule based on what you notice—plan harder tasks when you have more energy and save easier ones for low-energy times.

Why It Works

• Prevents Burnout – You’ll spot when you need breaks before you hit a wall.
• Helps with Planning – You can balance your days better by mixing high- and low-energy tasks.
• Builds Self-Awareness – Over time, you’ll understand your limits and what helps you recharge.

How can you Practice ADHD Energy Tracking