The ADHD Bare Minimum Day: What Still Counts

Some days, it’s just not there. 

 

If you don’t know what I mean by “it”, I’m referring to your motivation, energy, or the will to do anything at all. 

 

I’ve had many a day (too many to count!) where I felt like doing nothing and couldn’t bring myself to do much more than that. This is what I like to call an ADHD bare minimum day.

 

If you’ve ever experienced your “tank” just feeling pretty much *empty*, you’re absolutely familiar with this feeling.

 

These are days when WiFi is slow, the battery’s blinking red, and your brain feels like it’s buffering.

 

On the empty tank days, the vibe is “survival mode,” not overachievement. And survival mode still requires effort, even though it doesn’t seem like it, because it’s quieter and has less visible rewards.

 

It may seem like common sense, but you may not know how to actually have a baseline, non-extra day that you don’t beat yourself up about.

 

Let’s explore how to have an ADHD bare minimum day and tailor it to exactly what you need.

 

 

 

What a Bare Minimum Day Actually Is

An ADHD bare minimum day is when the goal isn’t crushing it. The only true goal is not to crumble. 

 

Surviving is a win. 

 

This consists of:

• Choosing regulation over results
• Doing the non-glamorous things that keep life from unraveling
• Ditching the hustle guilt and focusing on stability
• Letting “just getting through” be more than enough

One key thing to remember is that doing the bare minimum when you need to isn’t quitting. 

 

Sometimes “it” just isn’t there, and strategically conserving the little energy or motivation that you have is smart.

 

 

 

What Still Counts on an ADHD Bare Minimum Day

 

Physical Wins (AKA You didn’t neglect your body)

Taking care of your body is a majorly important aspect of taking care of yourself. Give yourself points for a physical win if you accomplish *any* of the following:

• Ate anything (cold toast, leftover rice, three slices of cheese, nearly anything counts.)
• Drank water and took a few (or several) sips.
• Took meds, on time is great, but even three hours late is progress.
• Stayed horizontal and hydrated instead of powering through and crashing.

 

 

Emotional & Mental Wins (You kept your mental health intact)

Similar to taking care of your body, keeping your mental health, well, healthy is crucial for a successful ADHD bare minimum day. If you’re able to check at least one of these off your list, you’re on the right track.

• Gave yourself permission to not be “on” today and didn’t overexert yourself.
• Canceled or rescheduled a plan instead of ghosting + spiraling.
• Noticed an oncoming spiral before it overtook your mood and/or your day. 
• Acknowledged that you’re having a hard day, audibly or by texting it to someone.

 

 

Invisible Tasks That Actually Matter (Tiny actions that make a difference)

I don’t know about you, but when I’m in bare minimum mode, I truly embrace it and try to do the tiniest tasks that still make a difference. Here’s my recommended list of invisible tasks on these types of days.

• Answer one email, even if the body of the email only has three words.
• Make one adult decision. This could mean deciding what to eat or putting yourself to bed early.
• Log into work, show up on Zoom, or do the barest minimum required (while still actually working).
• Check your bank balance without melting down.

 

 

Self-Regulation Wins (AKA Realistic coping strategies)

• Choose quiet over noise (if it will actually help).
• Wear your comfiest hoodie, pajamas, or outfit to emotionally soothe yourself.
• Allow yourself to get real rest before your body shuts down and forces you to.
• Watched your favorite comfort show for the 27th time and felt a little better.

Reminder: Simply surviving the day is still *doing* something.

 

 

 

Why ADHD Brains Struggle With “Just Enough”

Even when I’m struggling to execute, whether in my personal life or at work, my brain has a tendency to still *want* to do the most.

 

This is because ADHD brains are wired for extremes. We’re either hyperdoing or hiding (hello procrastination). 

 

So when you’re stuck in low-energy mode, the shame kicks in fast. But in actuality, regulation, rest, and bare maintenance are still forms of effort. 

 

You’re still moving through life, you’re just doing it a little unconventionally.

 

 

 

 

The Takeaway: Bare Minimum Is Still Worth Something

If today was an “ADHD bare minimum day” for you, believe me when I say that it still totally counts. 

 

Keeping yourself going, especially when you’re not feeling the best or just feel like being a potato, is commendable in itself. 

 

You fed the system and said, “This is all I’ve got today,” then you honored that. Pat yourself on the back. 

 

Many of us ADHDers struggle with this not feeling like functioning even though we desperately need to.

 

“ADHD functioning” isn’t always loud or productive. Sometimes it’s brushing your teeth at 3 PM and calling it a win.

 

Bare minimum days aren’t failures. They’re the reason you’ll still be standing tomorrow.