Rest Payoff
The cost of cutting your recovery short, measured in lost productive days.
What is Rest Payoff?
Rest Payoff shows you exactly how much your charged phases benefit from full recovery. It compares what happens after short neutral phases versus full neutral phases, and puts a number on the difference.
The result is concrete: "Full rest leads to charged phases that are X days longer."
Why it matters
The urge to cut recovery short is one of the strongest patterns in ADHD. You start feeling a little better, and immediately your brain says "Let's go, we have things to catch up on." So you jump back into demanding work before the resource pool has actually refilled.
Here's the thing: this doesn't just cost you the rest of that recovery. It shortens the next charged phase too. You get back to productive work faster, but you can't sustain it as long. The net result is fewer total productive days, not more.
Rest Payoff puts a number on that difference so you can see it clearly.
How it works
Rest Payoff looks at your completed cycles and separates them into two groups:
- Short neutral phases: Recovery periods shorter than your personal average
- Full neutral phases: Recovery periods at or above your personal average
Then it compares the charged phases that followed each type. The difference in charged phase length is your payoff.
For example, if full recoveries lead to 6-day charged phases, but short recoveries lead to 3.5-day charged phases, your rest payoff is about 2.5 days. Every extra day of rest earned you more than a day of charged energy.
Reading your results
| Value | What it means |
|---|---|
| A number (e.g., ~2.5d) | Full rest leads to charged phases this many days longer than short rest |
| Minimal | Your recovery is efficient regardless of length. Nice. |
What you can do
- When the payoff is high: Every day of rest is earning you more than a day of charged energy. The investment is paying off. Protect your neutral phases even when you feel ready to push.
- When it says "Minimal": Your pacing is effective. You're recovering well regardless of phase length.
- In general: Think of neutral phases as fuel, not downtime. The pacing research is clear: protecting recovery windows leads to longer and more sustainable charged phases [1].
Sources
- Siltaloppi, M., et al. (2011). "Identifying patterns of recovery experiences and their links to psychological outcomes across one year." International Archives of Occupational and Environmental Health. PubMed 21695434
- Abonie, U.S., et al. (2022). "The effectiveness of activity pacing interventions for people with chronic fatigue syndrome: a systematic review and meta-analysis." Disability and Rehabilitation. PubMed 36345726