Happy Momentum Monday (on a Sunday)!

You know those days when one tiny thing goes sideways and suddenly you’re rage-cleaning the kitchen, doom-scrolling under a blanket, or crying over a cold cup of coffee? Been there. Sometimes multiple times in a week!

So this wee I want to talk about something that rarely gets enough airtime when it comes to ADHD:

👉 Emotional regulation.
Not as sexy as productivity hacks, but way more foundational.

Why Emotional Regulation Deserves the Spotlight

ADHD isn’t just about focus or follow-through. One of the biggest challenges is how intensely, and instantly, we sometimes feel things.

Frustration. Shame. Rejection. That urge to burn it all down because something didn’t go the way we hoped. It’s not you being “too sensitive.” It’s not drama. It’s how our brains process emotional input. And when our nervous systems are overwhelmed, everything else including task starting, impulse control, and motivation…grinds to a halt.

Emotional regulation is the bridge between feeling stuck and getting momentum back.

Not fixing the emotion. Just staying with it, supporting ourselves through it, and moving forward without spiraling.

Why This Matters for Momentum

Feeling grounded = more capacity. Safety and self-regulation create the space where executive function can actually show up.
Naming it slows the spiral. Even just saying “this is overwhelm” can help you reconnect with the part of your brain that knows what to do next.
When we support our emotions, we unlock action. You don’t need to be calm to begin, just regulated enough to take the next step.

Tiny Tools for Big Emotions

You don’t need a meditation retreat (although that does sound pretty amazing). You just need options. Start here:

Name it to tame it. “This is frustration. This is shame. This is my nervous system reacting.” Awareness is the first regulation tool.
Shift something physical. Hold an ice cube. Step outside. Splash water on your face. Stand up and wiggle. Getting out of our heads and into our bodies is the fastest path to reset.
Build a “Regulation Rescue” list. Fill it with grounding things like favorite music, funny videos, breathing apps, movement ideas, calming phrases that don’t make your eyes roll.
Watch for the “What’s wrong with me?” thought. Swap it with: “This is hard, and I’m allowed to pause. It makes sense that I’m overwhelmed.” Self-compassion is a really magical piece of the puzzle here.

Your Weekly Action Item:

Create your Regulation Rescue Menu.
When you’re feeling regulated, take 5 minutes to jot down 5 things that you’d like to try or that you know help you reset or feel supported when things feel emotionally heavy. Keep it where you can find it, Notes app, reminders app, sticky note on your laptop, the back of your hand! Start using it in the small moments before you hit full emotional overwhelm.

In Other News…Get Ready:

For months now (years, really), I’ve been quietly building something for you behind the scenes…
It’s a monthly coaching membership, and it’s designed to help you build community, connection, tools, routines, and resilience in a way that actually works with your brain.

Just like with all the topics I write about in these emails, this is just the tip of the iceberg for emotional regulation. The ADHD Academy Membership allows us to dive deeper into every single topic we’ve discussed here, and then some! We’ll cover emotional regulation (like today), task management, executive function support, and so much more, but in real-world, ADHD-friendly ways. No shame. No hustle culture. Just solid support and gentle structure to help you create your version of momentum.

Doors open August 7. If you’re even a little curious, I’d love to talk it through with you.

📅 Book a free clarity call here. No pressure, just a get-to-know-you convo to see if it’s a good fit.

You are not too much. You are not behind.
You’re just navigating a brain that feels deeply, and with the right support, you can build momentum without burning out.

I’d love to hear from you: what’s one moment this week where your emotions felt louder than your logic? How did you handle it? Hit reply and share. I always read them. 💌

Talk soon,
Leah 🌶