Happy Momentum Monday (on a Sunday)! 

This week, we’re diving into a topic that might have popped up in your New Year vibes: BOUNDARIES. 🎉 Whether you’re setting them with others, yourself, or both, boundaries are the ultimate power move for your ADHD brain—and for creating healthier relationships.

But here’s the thing about boundaries: they’re not just rules you enforce or magic lines you draw. For them to work (and last), they’ve gotta align with your values, be clearly communicated, and—most importantly—be a tool for building trust. Not just with others but with yourself too. 

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What Are Boundaries, Anyway?

Boundaries are like little (or big) guardrails that help protect your time, energy, and emotional health. They aren’t about control—they’re about clarity. For example:

• Saying “no” to last-minute plans when you need downtime.
• Deciding not to check emails after 7 PM because hello, you deserve rest and seperation.
• Telling yourself, “Yes, I will take a break, even if my brain is yelling ‘keep going!’”

They’re a declaration of what you’re okay with—and not okay with—and they’re SO important for ADHD brains because they reduce overwhelm and help us focus on what truly matters.

Why They’re Crucial for ADHD Brains

We ADHDers can struggle with time blindness, people-pleasing, and all-or-nothing thinking (yup, calling us all out lovingly 💕). Boundaries keep us grounded and help us avoid burnout.

• They protect your energy: You only have so much focus to give each day. A clear boundary is a step towards spending it on what aligns with your values.
• They strengthen relationships: Being upfront about your needs (kindly, of course) means less confusion and resentment later.
• They build self-trust: Every time you follow through on a boundary, you’re reinforcing the belief that you can honor your needs. And that, my friend, is gold.

The Secret Sauce? Communication!

Let me tell you what doesn’t work: silently changing the rules and expecting people to magically get it. We’ve all been there—“Well, they should just KNOW.” (Spoiler alert: Maybe they should. But most of the time they don’t.) Clear communication is what transforms boundaries from wishful thinking into a tool you can actually use.

How to do it:

1. Be specific: Instead of saying, “I need space,” say, “I need 30 minutes after work before we talk about the day.”
2. Focus on your needs, not their faults: “I feel overwhelmed when I’m interrupted, so I’d like to finish this task before I answer questions.”
3. Reinforce calmly: When boundaries are tested (because they will be), stick to them without guilt. It’s not personal; it’s care for yourself.

A Boundary Isn’t Just a “No”; It’s a YES to YOU

When you set boundaries, you’re actually prioritizing what you value: rest, focus, connection, etc. They’re not walls to keep people out—they’re fences to protect the good stuff inside. And when you communicate them clearly, it becomes easier for you and everyone in your orbit to navigate life alongside you.

Action Step: Take One Small Step Toward Boundaries

This week, pick ONE area where you need a boundary. Is it with yourself (like a work cut-off time)? Or with others (like asking a friend not to text you during work hours)?

• Write it down. A boundary is more real when it’s out of your head.
• Practice saying it out loud. Seriously, in front of a mirror if needed. It helps.
• Communicate the boundary. Tell others the “rules” have changed, if the boundary is something that affects people around you. 
• Hold it for a week. Even if it’s awkward or uncomfortable. Give yourself time to see the benefits.

Boundaries aren’t about being perfect—they’re about persistence. You’re allowed to tweak, adapt, and grow with them. The point is to start somewhere and show yourself (and others) that your time and energy are worth protecting.

What’s one boundary you’re working on this year? Hit reply and let me know—I’d love to hear about it and cheer you on! 💪

P.S. If you missed last months free Back to Basics workshop, you have another chance to join Sunday Feb 2nd at 11am London Time. Click here for more info and to grab your spot!  And be on the lookout for my “Managing Relationships with ADHD” workshop later in February. 

Until next time,

Leah 🌶