Hey there!

Happy Momentum Monday (on a Sunday)! 

Welcome to this week’s Momentum Monday on a Sunday, where we’re giving ourselves permission to embrace a little flexibility and self-compassion with the idea of “ish.” Today, we’re diving into the concept of having a plan-ish and routine-ish—because, at the end of the day when it comes to managing ADHD, being flexible can be just as important as being structured(ish).

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Why “Ish” Works

For a lot of us, rigid plans and routines can feel suffocating, not to mention the demand avoidance (yes, even from ourselves) that can accompany rigidity. The minute something doesn’t go as planned, it’s easy to see the whole day is a failure (cue all-or-nothing mentality). But when we embrace “ish”, we’re letting ourselves be more adaptable. A plan-ish or a routine-ish approach means you have structure, but with enough flexibility to account for life’s unpredictability. It’s about being persistent instead of obsessing over being perfectly consistent, and about choice vs demand.

Key Benefits of “Ish”:

Less Pressure, More Progress: Giving yourself wiggle room takes the pressure off and makes it easier to keep going. Missing one thing doesn’t derail the whole day or week. You can pivot and adjust without feeling like you’ve “failed.”

 Tip: If you notice all-or-nothing thinking derailing you as far as “well I don’t make it to the gym so now my whole day is screwed!” Start noticing that and maybe practice breaking your days into chunks, so instead of EVERYTHING hinging on what happens in the morning, let the afternoons and the evening be a time you can “restart.”

Adaptable to ADHD’s Ebbs and Flows: ADHD means some days are more focused and productive, while others… not so much. Having a plan-ish works with our brain’s natural ebbs and flows rather than fighting against them.

Tip: try to notice and honor your capacity and energy from day to day.

Persistent Over Consistent: You don’t have to hit every task at the same time, every day, perfectly. The goal is to show up persistently. Even if you’re not doing things exactly the same way each time, you’re still making progress.

Example: A “Plan-ish” Approach

Instead of scheduling every hour of your day with rigid tasks, try setting a flexible plan:

Morning-ish: Wake up around the same time, and aim for your core morning habits, like coffee, breakfast, and checking your schedule. (Remember, this starts the night before).

Work-ish: Block out general work times, but allow flexibility for how you get things done, leaving space for distractions or shifts in focus. And remember that our brains love novelty and change, so what works really well one week might leave you feeling a bit less enthused the next week. And while that is annoying af, it’s completely normal and to be expected. So don’t beat yourself up if (when) you need to make some tweaks and pivots.

Evening-ish: Wind down your day, but don’t stress if your routine shifts. Focus on just one key task that helps you feel accomplished, like tidying up or brain dumping for the next day.

The point is, you’ve got a framework, but you’re not locked into it. It’s ish, not exact.

Action Item:

This week, take a look at your routines and ask yourself: Where can I add a little “ish” into my plans? Try swapping rigid schedules for loose time blocks or go from forcing yourself into a rigid routine into a “routine-ish.” Non-judgmental flexibility is key and it takes time, so don’t expect this to all fall into place overnight. 

By embracing the power of “ish,” you’re making room for self-compassion and progress—allowing yourself to adapt and move forward even when things don’t go exactly as planned.

I’d love to hear how you plan to incorporate some “ish” into your routines this week! Reply and let me know what’s on your mind. Or, if you’re ready to explore how coaching can help you build a flexible plan that works for your ADHD, book a free call with me!

I’m also launching another cohort of my 6 week group coaching program, ADHD Academy, starting mid October. (Ladies only for now). If you’re interested take a look or shoot me a message and we’ll get things sorted!

Until next time,

Leah 🌶️