Happy Momentum Monday (on a Sunday)!

Welcome to another Momentum Monday (on a Sunday!) where we talk about small shifts that make life with ADHD just a little easier—because, momentum over motivation.

This week, we’re stealing a nugget of wisdom from James Clear, author of Atomic Habits:

“Before you try to increase your willpower, try to decrease the friction in your environment.”

And I want to add: or increase the friction in your environment—depending on whether you’re trying to start a habit or break one.

Let’s talk about how to use friction (or the lack of it) to our advantage.

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Why Friction (or the Lack of It) Matters for ADHD Brains

We all know the ADHD struggle: if something is too hard to start, we probably won’t do it. And if something is too easy to access, we’ll probably do it more than we meant to (hello, doom-scrolling).

The trick? Lower the barrier for habits you want to build and raise the barrier for habits you want to quit.

✨ Need to work out? Put your sneakers right by the door. ✨
✨ Want to read more? Keep a book in easy reach and put your phone in another room. ✨
✨ Keep losing focus while working? Close extra browser tabs and put your phone on “Do Not Disturb.” ✨

We think willpower is the issue, but often, our environment is what’s working for or against us.

Raise or Lower the Barrier to Entry 🔄

🚀 To make something easier:

Keep things visible—out of sight is out of mind for ADHD brains.
Prep in advance (lay out clothes, set up your workspace the night before, pre-chop veggies).
Break it down—what’s the smallest version of the habit you can do?

🚧 To make something harder:

Add extra steps between you and the habit (delete apps, use website blockers, keep the TV remote in another room).
Create an intentional inconvenience (get a phone stand away from your bed so you’re not scrolling at night).
Replace it with something else—if you’re trying to break a habit, what’s an alternative behavior you can swap in?

Side note: EXPECT to fall off sometimes. Even when you have decreased all the friction in sight or increased all the friction possible, sometimes you will still revert to your old ways. That’s ok. Accept it, give yourself a little smirk when it happens, don’t let it derail you completely, and keep going. This is part of acceptance, and gosh does it feel good!

This Week’s Action Step: The 2-Minute Fix ⏳

Pick one habit you want to start and one you want to stop.

For the habit you want to start: What’s one thing you can do to reduce friction?
For the habit you want to stop: What’s one thing you can do to increase friction?

Small tweaks = big changes over time and setting yourself up for success, whatever success looks like to YOU. Deep breath friend, you got this. 💥

Hit reply and tell me: What’s one friction hack you’re going to try this week?

Until next time,
Leah 🌶