The ADHD "5 min rest" Trap: Why 5 Mins Could COST 5 HOURS!

Ever told yourself you'll lie down for 'just 5 minutes' and ended up losing hours? This week, we’re diving into why ADHD brains fall into this trap, and how we can use practical strategies to recharge

Why “Lying Down for 5 Minutes” is a HUGE Mistake

You know the feeling you’re overwhelmed, your brain is buzzing, and you tell yourself, “I’ll just lie down for five minutes to reset.” Fast forward 5 hours, and you’re still stuck scrolling TikTok and Instagram reels and feeling worse than before. Sound familiar?

Its something we all know too well. Personally something I still struggle with but have become increasingly more aware of! So you’re not alone. With ADHD, this “5-minute lie down” can be a productivity killer but also a motivation killer as well. Let me break down why this happens and, more importantly, what we can do instead.

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The ADHD Trap: Why Lying Down Feels Good But Sabotages You

ADHD brains struggle with executive function which can cause us delay and issues in starting tasks. That’s the mental push needed to start (or restart) tasks. When you lie down, your brain takes it as a signal to “power off,” making it way harder to jump back into action.

It also put’s us into a state of ADHD paralysis. Which in itself is a feeling of shame and guilt about wanting to do something but feeling unable to just start.

What’s even worse? You feel guilt for “wasting time,” which leads to a nasty spiral of self-criticism and even less motivation.

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What to Do Instead? ADHD-Friendly Recharge Hacks

So what can we do instead?

Here are five quick ways to recharge your brain without sabotaging your momentum:

1. Move, Don’t Snooze: Instead of lying down, try sitting on the floor, stretching, or walking around your space.

2. Set a Timer: If you must rest, set a timer for 3-5 minutes and do something stimulating, like deep breathing sitting on the edge of your bed or in a yoga position.

3. Cold Water Boost: Splash your face with cold water or drink something icy it’s a quick way to reset your energy.

4. Bounce Around: Literally. Jumping in place or bouncing on your toes gets your blood flowing and wakes up your brain.

5. Music Therapy: Play an upbeat playlist that you can’t help but move to—music is a natural dopamine booster.

6. KEEP SHOES ON (ADHD HACK): This hack is a game-changer! As someone with ADHD, I can’t stand having shoes on my bed, so keeping them on prevents me from lying down.

   

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Reframe Rest for ADHD Success

Here’s the secret. Rest isn’t bad it’s how you approach it. ADHD brains thrive on “active rest” like pacing while you listen to a podcast or doing a low-effort activity like scribbling.

Instead of lying down, find something that refreshes you without triggering the shutdown mode.

Its all about finding different ways to approach things as what works for NT’s may not work for us.

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Your Turn, How Do You Recharge?

What’s your go to strategy when you’re feeling drained? Hit the comments below and let me know, I’d love to hear your tips!

If you’re looking for even more ideas to beat that feeling of being stuck, check out my my YouTube video linked below 👇

Remember: ADHD isn’t about perfection. It’s about finding strategies that work for you.

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Stay awesome and fly,
Luke
ADHDInsights

P.S. Going to lie down for 5 mins be right back… 👀😂