Original post date: Jan. 12th 2025
Happy Momentum Monday (on a Sunday)!
So in the spirit of the easing into the year, this week we’re talking about how our ADHD brains love novelty, complexity, and excitement… but also? We crave simplicity. And when life feels like an absolute dumpster fire of chaos, the best thing we can do is get back to the BASICS.
For me, the “basics” are hydration, nourishment, movement, sleep, and sunlight—the five essential pillars that keep our brains from turning into scrambled eggs. These are the things that, when they’re off, make everything harder. And yet… they’re often the first to go when we get overwhelmed.
So this week? We’re making these non-negotiables easy peasy.
Want to dive deeper into your specific “brand” of ADHD?
Why Back to Basics Works for ADHD Brains
✔ Hydration = Brain Power 💧
ADHD brains already struggle with focus, and dehydration makes it worse. Even a 2% drop in hydration can tank concentration and energy. The fix? Keep water in your line of sight (out of sight = out of mind, right?), add some flavors such as lemon, lime, or even orange if plain water is boring, and aim for small, consistent sips throughout the day.
✔ Nourishment = Fuel, Not Just Food 🍽
ADHD brains need protein, healthy fats, fiber, and yes, carbs to keep blood sugar (and focus) steady. Skipping/forgetting meals = setting yourself up for a crash. Keep easy, mix-and-match meals on hand so decision fatigue doesn’t take over (think: yogurt + nuts, eggs + toast, pre-cut veggies + hummus). Click here to see my post about ingredient prepping instead of of meal prepping.
✔ Movement = Momentum 🏃♂️
“Exercise” seems to be a four letter word these days and can trigger some pretty intense demand avoidance, which is why I prefer to say movement. The language we use is important.
Movement doesn’t have to be an hour at the gym. A 5-minute dance break, stretching between tasks, a 15 minute YouTube video in your living room or a walk around the block all count. Movement wakes up dopamine, (which we are always chasing), as well as endorphins and serotonin, making everything else a little easier.
✔ Sleep = Executive Function Cheat Code 😴
Tired brains are more impulsive, emotionally deregulated, and forgetful. ADHD and sleep have a complicated relationship, so instead of aiming for perfect sleep, focus on small wins: dim lights an hour before bed, set a “get ready for bed” alarm, do a nightly brain dump, and keep your phone out of reach.
✔ Sunlight = Natural Dopamine Hit ☀️
Sunlight in the morning helps regulate sleep, energy, and mood. Even 5-10 minutes outside (even if it’s cloudy) can give you a much-needed boost. Sunlight in the evening (dusk) is also helpful in setting your circadian rhythm. Every little bit helps, right?
Your Tiny, ADHD-Friendly Action Item This Week
1️⃣ Drink a full glass of water first thing in the morning, before coffee/tea.
2️⃣ Eat something (anything!) with protein before noon.
3️⃣ Move for 5 minutes when you start to feel sluggish.
4️⃣ Set a bedtime reminder (not just an alarm) and do a “what does tomorrow look like?” brain dump.
5️⃣ Get outside for at least 5 minutes a day for some sunlight
Pick just one of these to focus on—because trying to do everything all at once, and make a million changes at the same time, almost always backfires for us.
Wanna Go Deeper? Join My Back to Basics Workshop!
If you’ve been meaning to take better care of yourself but ADHD keeps pulling you in a million directions, this workshop is for you. We’re getting back to the basics in a way that is manageable and sustainable.
📅 Date: January 15th
📍 Where: Online (PJs welcome)
💰 Investment: FREE with VIP options available
What’s one “basic” you’re focusing on this week? Do you have something that is not on my list? Reply and let me know—I love hearing from you!
Catch ya next week with more momentum,
Leah ✨