⚙️ ADHD Meds Master Guide (Ritalin & Stimulants)

🔑 Core Insight

Both caffeine and ADHD meds (e.g., Ritalin) boost focus, not clarity or wisdom. Without clear priorities, extra stimulation can lead to efficient distraction rather than productivity.

🧭 Guiding Principle

Always ask before stimulants:

“Am I clear about what actually matters right now—not just what’s urgent?”

If unclear → Pause, refocus.
If clear → Proceed, adjusting environment:

Task Modes:

Momentum Tasks → High-stim (stimulants, energetic music, pressure)
Precision Tasks → Silence, minimal input
Motivation Issues → Reconnect to purpose; stimulants optional

⚠️ Warning Signs of Misuse

Fast-paced but emotionally detached
Endless refinement without shipping
Productive yet directionless (“zombie mode”)

Energy isn’t the issue. Direction is.
Use stimulants as targeted tools — not default crutches.

⚙️ Decision Canvas: Should You Take Stimulants?

1. Mentally Demanding Day?

Yes (deep work, coding, writing, strategy) → Continue
No (admin, errands, gym) → Skip

2. Sleep Check

Slept 7–9h, woke normally → Continue
Poor sleep → Take low dose only if needed

3. Depressants in Last 36h?

Yes (e.g. alcohol, benzos) → Take low dose
No → Continue

4. Meal Check

Eaten or eating within 1h? → Continue
No → Delay until after food

5. Used Yesterday?

Yes → Use minimum effective dose
No → Start with low dose

⏱ Optimal Timing

Morning Dose:

30 mins after breakfast
During light task or reading to ease into flow

Afternoon Dose (If Needed):

First dose worn off (4–5h later)
Deep work still required
After second meal
Before 6 p.m.
Dose: 2.5–5mg max
Avoid stimulant/caffeine mix after 6 p.m.

☕️ Caffeine Rules

Use only on low-stakes or non-med days
If combined with meds: wait until Ritalin fades (~4–5h)
Only add caffeine if:
- Focus still needed
- You’ve eaten
- No jitters/anxiety
Limit: 75–100mg (~1 small coffee)
Avoid after 6 p.m.
Never mix on empty stomach

Best backup:

Green tea + dark chocolate = smoother, gentler stimulation
Great for off-days or afternoon focus

📌 Best & Worst Use Cases

✅ Effective For:

Boring essential work
Structured deep work
Post-social drain
Sleep-deprived recovery (occasional)

❌ Avoid For:

Tasks you naturally enjoy (redundant)
General fatigue (mixed results)
Strategy work (can reduce clarity)

🧠 Hybrid Protocol (Recommended)

Mornings:

5mg short-acting stimulant (e.g. Ritalin IR)
Breaks inertia, boosts execution

Afternoons:

No second dose
Optional: small coffee or green tea
Prioritize strategy, reflection, light admin

Why it works:

Avoids overstimulation & sleep disruption
Leverages natural clarity for introspection
Balances execution (stim) with judgment (natural)

🎯 Example Medication Stack (Short-Acting Focus)

1. Methylphenidate IR (e.g. Ritalin)

Onset: 20–40 min
Duration: 3–4h
Use: deep work, coding, writing
Avoid: multitasking, emotional fatigue, open-ended problems

2. Dexmethylphenidate IR (e.g. Focalin)

Stronger per mg than Ritalin
Cleaner activation, more drive
Use: high-resistance boring tasks
Avoid: intuitive or creative work

3. Mixed Amphetamine Salts IR (e.g. Adderall)

Potent, motivational lift
Use: rare, high-pressure or massive resistance
Risk: anxiety, obsessive spirals
Start at 2.5mg. Avoid daily use

4. XR Options (e.g. Focalin XR 5mg)

Only for long, tightly structured days

5. Modafinil (100mg)

Wakefulness aid, not true focus
Use: sleep debt, long drives, travel
Avoid: deep emotional or strategic tasks

🚫 Avoid Long-Acting By Default

E.g. Vyvanse: too flat, inflexible, overkill for modular workflows

🧭 Usage Rules

Use short-acting meds only — precision > duration
Max 3x/week to avoid tolerance
Avoid stacking (e.g. Ritalin + caffeine) unless dose faded
Reflect after sessions to improve long-term strategy

🧠 Bottom Line

Use stimulation intentionally.
Make sure your focus aligns with your actual goals — not just urgency.

artemgetmann/adhd-med-strategy-guide.md