Happy Momentum Monday (on a Sunday)!

So… the clocks changed. Again. (In the UK/Europe, US will change on Nov 2nd). And if your brain is screaming “What the hell time is it actually?!” while your body is either exhausted or weirdly energized at the wrong hour… welcome to the club. 😵‍💫

Time change is one of those sneaky external shifts that can mess with our already sensitive ADHD rhythm. We might not realize how deeply we’re affected until we’re standing in the kitchen at 4:48 pm wondering why it feels like bedtime.

But instead of pretending it’s no big deal (or falling into a spiral of dread), let’s talk about how to actually be with this seasonal chaos — and still hold on to some regulation.

Why this matters (especially for ADHD brains)

Every year, when the clocks change, something inside us shifts too. It’s like our body knows time is “off” and the mental load starts stacking:

The sun’s gone when you go to work and gone again by the time you get home
Our sleep feels glitchy
We’re more tired, more irritable, or more anxious
Routines (if we even had them) get thrown off
Motivation? lol, nope

But here’s the thing: instead of fighting it or forcing ourselves to love it, what if we let ourselves feel both?

You can dislike the dark.
You can mourn the lost light.
You can hate the shift…
…and still ask:
“What do I need right now?”
“How would I like to feel about this change?”

Let’s reflect (quick journal prompts, no perfection required)

Take 5 minutes and let yourself actually answer these:

What always seems to happen when the clocks change for me?
What’s one thing I genuinely dislike about it?
What’s one thing I might actually like (or find neutral-ish)?
How would I like to feel during this season?
What would I need to think in order to feel that way?
(Again, we’re aiming for neutral-ish, not toxically positive. Example: “This always throws me off, but I can plan for it.”)
What do you need right now? Not what you should need. What you actually need.

Write one word answers if that’s all you’ve got in you. Momentum over perfection, remember?

Micro strategies for easing the transition

No need for a full routine overhaul, just pick one:

✅ Create a “Light Ritual”: Turn on lamps or fairy lights at 4pm, not when it’s dark. Create your own signal that the day’s not over just because it looks like it.

✅ Use a sun lamp (yes, seriously): These things can make a huge difference. Look for one with at least 10,000 lumens and sit in front of it for 10–30 minutes, ideally in the morning. It helps regulate your internal clock, boost mood, and support energy. (Not medical advice, just neurodivergent solidarity, check with your doc if you’ve got questions!)

✅ Check your vitamin D situation: Less daylight often = lower vitamin D levels. Chat with your doctor about whether a supplement might help support your focus, mood, and energy through the darker months.

✅ Use “time blur” to your advantage: Instead of feeling completely and utterly behind, use the shift as a reset. Want to move your bedtime or try a new habit? This is a great moment to do it.

✅ Build in extra transition time: You might feel slower, more scattered, or disconnected from your flow. That’s okay. Pre-plan buffer time where you can. Let things take longer.

✅ Let comfort be a strategy. Light a candle. Put on fuzzy socks. Warm drinks count as emotional regulation. Create tiny sensory safe zones for this weird liminal season.

This week’s action item:

Pick ONE way to support your brain in this seasonal shift.

That could be:
📝 Journaling on one of the questions above
🕯️ Starting a light cue routine
💤 Going to bed 15 mins earlier
💬 Texting a friend and saying “This change is f*cking with me a bit”
🧠 Choosing a thought that helps you feel more grounded

Reminder: You’re allowed to feel off about this change and still help yourself through it. There’s room for both. You don’t need to love the season to make it less brutal on your brain.

Want to talk about how this kind of gentle, flexible self-support could look week to week in your life? Book a free coaching call — we’ll dig into what’s working, what’s not, and how to find your rhythm again.
📅 Book your call here

You’ve got this. You don’t have to like the clocks changing — just don’t forget that you can change a few things too. ❤️

Until next week,
Leah 🌶