Happy Momentum Monday (on a Sunday)

Hello my dear and happy Sunday!

Does this sound at all familiar?

You’ve got a list as long as your arm, a brain buzzing with everything you be doing, and yet… you’re frozen. Not Netflix-and-snacks frozen. .

Functional freeze is that frustrating ADHD shutdown where your brain is so overloaded with tasks, choices, and sensory noise that it throws on the brakes. It’s not “I’ll do it later” procrastination, it’s “my brain literally cannot pick a door to walk through” overwhelm.

And it’s not your fault. This isn’t about willpower or discipline, it’s your brain’s way of protecting itself from too much, too fast.

The good news? You can thaw the freeze. The trick is to stop thinking you have to smash the ice with a sledgehammer and instead start with small, warm nudges that melt it from the edges in.

Here are 8 functional-freeze thawers I swear by (pick your top 3 this week, and keep the rest for when you need them):

The Daily Brain Dump
Get the chaos out of your head and onto paper, a notes app, or a post-it. Don’t edit as you go, just spill it. Then:

• Cross out what doesn’t actually matter right now

• Highlight what’s urgent or important

• Pick just one thing to do next (and be as specific as possible…the actual first step)
  Your brain will thank you for taking away the mental juggling act.

Make Tasks Achievable (Easy Wins)
If the whole thing feels like a mountain, grab a pebble. Not “clean the whole kitchen,” maybe just just “load the dishwasher.” Easy wins build momentum, and momentum melts freeze faster than motivation ever will.

Keep Your Work Schedule Simple
Don’t plan your entire day, minute by minute. Choose the first thing. Do it. Then pick the next. Think “stepping stones,” not “tightrope.” 

Focus on Completion, Not Perfection
Perfectionism is freeze fuel. Aim for “done for now,” not “done forever.” You can always refine later, but getting it out of your brain and into reality matters most.

Make Room for Rewards
Our ADHD brains love dopamine. Pair a tedious task with a treat like your favorite chocolate, a podcast, or even just stepping outside for some sun. Little rewards keep the engine running.

Get Up and Move
When your brain feels like sludge, your body can kickstart it. A walk, a stretch, a few jumping jacks or anything to send the signal, “We’re shifting gears.”

Keep Things Interesting
Add novelty where you can. Work from a café, rearrange your desk, or try a new app. Even switching playlists can make your brain go, “Ooooh, shiny!” and help pull you out of freeze.

Do Things You Love
If your whole day is one giant “should,” your brain will dig its heels in. Sprinkle in hobbies, joy, and play. Fun isn’t the reward for finishing life, it’s part of what keeps you moving through it.

If All Else Fails… Lean Into It
Sometimes the best way to get unstuck is to stop trying. If you can, give yourself an hour, four hours, even a whole day to rest on purpose. Not guilt-rest, not “I should be doing something else” rest, but intentional, permission-filled rest. I call this a Sloth Day, and you can read more about how it works here.

This week’s action item:
When you feel yourself freezing, don’t try to do all eight. Pick ONE. Use it. Notice how your body and brain feel before and after. The goal isn’t to unstick everything, it’s to take one small, kind step forward.

And if you’re craving a place where we actually practice these things together, instead of just reading about them The ADHD Academy Collective is open until August 17th for just $33/mo (£25).

It’s the perfect space if 1:1 coaching isn’t in reach right now, or if you’ve done coaching before and want ongoing support/accountability. This is exactly what I built it for, so you (and I) never have to navigate ADHD life alone.

Come join us and let’s do this, together.

Join The ADHD Academy Collective →

Until next time,
Leah