ADHD and Afternoon Crashes: Is There a Connection?
Attention deficit hyperactivity disorder (or ADHD for short) is more common than you’d think. In fact, it’s estimated that about 22 million adults and children have ADHD in the United States alone.
This condition can come with its own set of challenges. It can often feel like you’re trying to wrangle a cat into a sweater, with the cat being your brain and the sweater being a productive routine.
One of the most common ways that ADHD can affect your day is by causing an afternoon crash. If you can relate, read on for the lowdown on ADHD crashes and how you can avoid them.
Can ADHD Cause Afternoon Crashes?
One minute, you’re flying high and your mental space is clear and organized. The next, you’ve crashed and your brain feels slow and foggy. This is pretty typical for a mid-afternoon ADHD slump. You’ll notice that your energy plummets, focus fizzles, and everything feels just a bit... harder.
Why does this happen? ADHD doesn’t just impact attention — it’s tied to how our brains manage energy and reward systems, which can make these crashes more common.
Here are some ways that ADHD can cause afternoon crashes:
- Medication Rebound: ADHD meds often start wearing off mid-day, which can leave you feeling sluggish and foggy.
- Natural Circadian Dips: Everyone gets that post-lunch lull, but for ADHD brains, this dip can hit harder because of how they regulate dopamine.
- Dietary Disruptions: Running on sugary snacks or carb-heavy lunches may increase your dopamine in the short term but they’ll also leave you high and dry a few hours later.
- Sleep Struggles: ADHD can make quality sleep hard to find, setting the stage for daytime crashes.
Symptoms of an ADHD Afternoon Crash
Picture this: It’s 3 PM. You’re staring at your to-do list, but your brain feels like it’s moving through molasses — that’s the ADHD afternoon crash in action.
It’s not just slowed thinking — you might feel like your focus is everywhere other than where you need it, you might procrastinate on even the simplest tasks, and even easy things on your to-do list might feel overwhelming. Emotionally, you might find yourself unreasonably irritated at any and everything.
How Can You Avoid ADHD Afternoon Crashes?
It’s clear that the ADHD afternoon crash isn’t just a little tiredness — it’s a massive cognitive and emotional derailment. Luckily, recognizing these patterns is the first step to reclaiming your afternoons. Here are a few ways you can avoid the midday slump.
Adjust Medications
Afternoon crashes can often be caused by ADHD medication wearing off. If this sounds like you, talk to your doctor about adjusting your prescription. They might recommend extended-release meds or a small “booster” dose to keep symptoms at bay throughout the day.
If adjusting your meds isn’t an option, there are still things you can do. For instance, try pairing your medication with specific activities to maximize focus when it’s most effective. You can also make sure you take your medication consistently at the same time.
Take Charge of Your Nutrition
Food is fuel, but not all fuels are created equal. Skip the quick sugar fixes and opt for meals and snacks that provide steady energy instead.
For instance, you can pair protein with complex carbs — think Greek yogurt with granola or a turkey wrap with whole-grain bread. Nuts, seeds, and fruits like bananas are also great midday snack options.
Try to aim for regular meals to avoid blood sugar roller coasters, and make sure you stay hydrated since dehydration can also cause fatigue in the middle of the day. If you struggle to make decisions on the fly, try planning your meals the night before.
Optimize Your Lifestyle
A brisk 10-minute walk, some light stretching, or even a quick dance break can quickly reboot your brain. If you’re stuck at your desk and can’t take a walking break, try some desk-friendly yoga or stand up every now and then.
Time management techniques, like the Pomodoro Technique (work for 25 minutes, rest for five), are another great tool to help you focus. Block out time on your calendar for short breaks and use them wisely — power naps, mindfulness exercises, or even just a breath of fresh air can work wonders for your focus.
Prioritize a Good Night’s Sleep
Poor sleep and ADHD unfortunately go hand in hand, and they can combine to cause some serious fatigue. You can reset your night by setting a consistent bedtime, even on weekends.
Keep screens out of the bedroom and power down blue light-emitting devices at least an hour before bed. A cool, dark room with minimal noise is also a must if you want deep sleep. You should invest in blackout curtains and a sound machine if necessary. Another great way to work on sleep hygiene is to introduce a relaxing bedtime routine, like reading or sipping herbal tea.
How Else Can You Support Energy With ADHD?
Managing afternoon crashes from ADHD isn’t just about fixing symptoms — it’s about creating a system that works for you. Beyond the big lifestyle changes, there are also several other things you can try to help you manage your symptoms.
These include:
- Cognitive Behavioral Therapy (CBT): This therapy helps you develop actionable strategies to kick procrastination to the curb, manage time, and address the big emotions that can come with ADHD.
- Try a Brain-Supporting Supplement: Supplements like lion’s mane mushroom and L-theanine (which are both star ingredients in our Mushroom Coffee+) can help encourage focus and sustainable energy without causing a crash later on.
- Workplace Accommodations: If you feel like you need them, most workplaces can provide accommodations to help set you up for success. These can include flexible schedules, standing desks, or even midday breaks.
- Support Networks: ADHD-focused groups can offer shared experiences, advice, and validation. They’re also the perfect environment for troubleshooting challenges like energy dips.
The Bottom Line
If you feel like your ADHD leaves you high and dry somewhere around one o’clock in the afternoon, you’re definitely not alone. This afternoon crash could be caused by medications wearing off, natural circadian dips, carb overload, or poor sleep. Luckily, you can set yourself up for success when you optimize your lifestyle and start taking a supplement that can support focus and natural energy.
Here at Everyday Dose, we know the struggle — in fact, our Mushroom Coffee+ was first developed by our founder as a way to help him smooth out the ups and downs of ADHD. And, since we’ve been there before, our supplement powder is designed to be easy to make without any unnecessary steps. All you have to do is add water! Try one of our mushroom blends today to see the benefits for yourself.
Sources:
Afternoon slump explained by brain’s ‘reward center’ | ADD Research Center
Daily bingeing on sugar repeatedly releases dopamine in the accumbens shell | PubMed
