Ease Into Fall with ADHD: Cozy, Simple Transition Tips

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September 14th 2025

Happy Momentum Monday (on a Sunday)! 

 

So Long, Summer And Why That’s Both Lovely and Awful

Seasonal shift can = emotional rollercoaster.

Hey friend,

Summer’s ending, and I’m not okay. 🙃
If you’re somewhere between mourning the sunshine and diving headfirst into pumpkin spice, just know you are not alone.

 

This time of year can be weirdly emotional.
You’re maybe feeling a little nostalgic, low energy, or just flat-out resistant to change. To put it lightly, our ADHD brains usually don’t love transitions. Even the ones we technically asked for. And shifting into fall is definitely a transition with weather, routines, light changes, time changes, wardrobe changes, school starting, darker mornings… it’s a lot.

 

Let’s talk about what’s actually going on…

✔️ Grief over summer ending is real and even if you’re glad to see summer go, the seasonal change can be tricky.
✔️ The pressure to “cozy up” and prep for the holidays can feel overwhelming.
✔️ If you’re anything like me this time of year messes with my “it’s almost the end of the year and I’m running out of time to do all the thiiiingssss!” thoughts. IYKYK.

Not to mention this can be the time of year that the edges of burnout start to creep in. And if we’ve learned anything it’s that burnout needs to be looked at BEFORE it takes you down. It’s like when you feel a cold coming on and are reminded to take all your vitamins. We’re going to do that but for burnout prevention in the way of calm, cozy, intentional dopamine hits. 

Seasonal shifts hit differently when you’re already managing executive function chaos, sensory sensitivity, and the 27 browser tabs open in your brain. 😅

 

But here’s the good news:

Cozy season is dopamine season, if we let it be.

We’re talking:

  • Blankets that feel like a hug

  • Lighting a candle and actually smelling it

  • Coffee and cake with a friend

  • Reading in bed under a heavy duvet

  • Soft socks, warm drinks, gentle playlists, soups that taste like comfort

 

All those sensory moments? They’re tiny dopamine hits that add up.
You don’t have to make a whole “fall routine” or redecorate your house to transition into this next chapter. You just need to start by adding small comfort cues your brain can anchor to.

 

Why this works for ADHD brains:

  • Emotional regulation is extra tender during transitions
  • Dopamine dips = increased avoidance + lower motivation
  • Sensory comfort helps regulate mood and energy
  • Momentum (not motivation) is our best friend right now
   
 
 

🌻 This Week’s ADHD-Friendly Habits:

1. Make a “Cozy Dopamine Menu”
List a few things that feel good to your senses.
→ Think: smell, sound, texture, taste, light.

Need inspo?
🧦 Fluffy socks
🕯 Scented candle
📚 Soft background music or audiobooks
🍵 Warm drinks
🛋 A low-stim corner to curl up in

 

2. Choose one “mood-lifter” each day this week.
Even if it’s just 5 minutes. That counts. That’s enough.
(And yes, lighting a candle and sitting still for a minute totally qualifies as a productive act of seasonal prep.)

 

✅ Action Item:

Tonight (or whenever you remember 😅), write down 3 things that feel good to your senses.

Keep the list somewhere visible and pick one thing to actually do this week.
💡 Bonus points if it’s lazy AF. We’re not aiming for Martha Stewart here, we’re aiming for momentum.

 

Gentle Nudge:

This isn’t about becoming the Cozy Queen of Pinterest.
It’s about giving your brain soft landings during a hard-to-navigate time.

Let comfort lead. Let mood be the gateway to movement.
And remember: You don’t need a perfect routine. You just need a candle and a hoodie and maybe a bowl of soup.

You’ve got this,

Leah 🌶️

 

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