Happy Momentum Monday (on a Sunday)!

You ever find yourself crying on the plane, spiraling in the Airbnb, or low-key losing your mind halfway through what’s supposed to be the most relaxing week of the year?

Yeah. Same. And it’s not just you.

If your brain feels like a shaken-up soda bottle every time you’re out of routine (like on vacation, during holidays, or heck, even a long weekend)… WELCOME. You’re in the right inbox.

The ADHD Vacation Paradox:

We want to relax. We plan to relax. But once we’re actually away from our regular routine?

Cue: emotional spirals, unexpected meltdowns, decision fatigue, and a giant helping of “WTF is wrong with me?? I should be enjoying this!!”

Here’s the kicker: ADHD brains crave structure, predictability, and familiar rhythms—but also get bored fast, resist routine, and need novelty. That combo can make vacations (and breaks) feel like emotional whiplash.

Why Time Off = Too Much for ADHD Brains

Routine anchors vanish → No cues = no rhythm = brain chaos
More decisions, less dopamine → New places = more micro-decisions = less fuel
Overstimulation → Travel = new sounds, smells, logistics, people
High expectations → You’re supposed to be “relaxing”… which becomes pressure
Crash on re-entry → You finally slowed down… and now everything feels harder

How to Support Your Brain During Time Off

You don’t need a full-blown schedule, you just need a plan-ish to stay regulated:

✍️ 1. Make a vacation plan-ish

Create gentle bookends to your days:

Morning-ish = coffee + short walk
Midday-ish = 1 thing you’re excited to do
Evening-ish = wind down cue (shower, journal, stretch)

🧘 2. Pack nervous system support

Bring portable calm with you:

Fave playlist or podcast
Lavender rollerball / essential oil
A comfort snack or cozy hoodie

🧹 3. Micro-task your way through chaos

ADHD brains crave little wins. Try:

3-min room tidy
Pack your bag for tomorrow
Small grocery run = stability

💬 4. Daily check-in (with yourself or a buddy)

Set a 5-min timer. Ask:

How do I actually feel right now?
What do I need?
What’s one thing that would help me feel 10% more grounded?

How to Re-Enter Real Life Without Crashing

Vacations might end, but the ADHD struggle bus keeps rolling. When you get home:

1. Expect the crash

Don’t book your calendar solid the day after a trip. You’re not a machine. You need decompression time.

2. Reset your environment

Pick one surface to tidy. Toss the laundry in one pile. Light a candle.
It doesn’t need to be “clean,” just calmer.

3. Do a “back-to-life” brain dump

Get all the to-dos, travel leftovers, and swirling thoughts out of your head. Then pull out your calendar and pick ONE priority for the next day. That’s it.

4. Use micro tasks to rebuild momentum

Lay out clothes
Prep food or snacks
Revisit your calendar with fresh eyes

Remember: you’re not supposed to bounce back like a robot. You’re a human (a spicy, sensitive, beautifully inconsistent one at that).

This Week’s Action Step:

Whether you’re heading into travel or recovering from a break, try this:

Create your “Out-of-Routine Survival Plan-ish”:

Pick 1 morning anchor
Choose 1 grounding object or ritual
Brain dump your non-negotiable-ish tasks
Add a 5-min self check-in to your phone
Text a friend and ask to be each other’s “vacation vent line” 😅

You’re not broken for struggling with time off. Your brain just needs a little scaffolding. And the good news? You can give yourself that support.

Because peace isn’t the absence of routine/structure, it’s learning to build just enough of one, no matter where you are.

You’ve got this.
(And if you cry in the airport bathroom? Still counts as a vacation. Promise.)

Talk soon,
Leah 🌶