Happy Momentum Monday (on a Sunday)! 

Welcome to this week’s dose of ADHD-friendly strategies, where we dive into catching those sneaky mental traps we swear will work out differently this time… but don’t. You know the ones. The infamous “I don’t need to write that down, I’ll remember!” or the dangerously optimistic “I’ll just knock this out real quick before bed!” Spoiler alert: it’s a trap.

Let’s break the cycle and call out these little lies for what they are: repeat offenders in sabotaging your days and making you feel just a tiny bit (or a lot) like sh!t.

Want to dive deeper into your specific “brand” of ADHD?

BOOK A FREE COACHING CALL

Why This Happens (and Why It’s Not Your Fault)

ADHD brains are built for immediacy and excitement, not for playing the long game. We genuinely believe our intentions will turn into actions (because in that moment, they feel so possible). But when the time comes? We’re out of energy, focus, or capacity—and suddenly, we’re stuck in the same loop again.

Our brains thrive on dopamine hits, which often come from starting new things, not finishing them. These thought traps prey on that wiring and convince us “this time will be different!” Spoiler: it won’t…unless you catch it first.

Catching the Culprits:

Here are some common ADHD traps to watch for:

1. “I don’t need to write that down.” Nope. Unless it’s written, it’s gone. Your brain’s already juggling a circus of thoughts and won’t keep track of that one.
2. “I’ll do it later!” Translation: I don’t want to deal with it now. Later-you will NOT magically have more time, energy, or willpower than now-you. Be kind to your future self and handle it now. TIP: use the 2 minute rule – if it takes less than 2 minutes, do it immediately. 
3. “This will only take 5 minutes.” We love underestimating how long things take. Five minutes morphs into 50 faster than you can say “time blindness.”
4. “I’ll wake up earlier and do it in the morning.” Suuuuure ya will. Unless you’ve been nailing morning routines like a champ (if so, teach me your ways!), this one’s a lie. Mornings are unpredictable, and the stakes always feel higher when you’re rushing. TIP: brain dump and lay out your stuff (work bag, gym back, water bottle, keys, laptop, charger, etc) the night before. if you want more info on this check out my Prep Tonight, Thrive Tomorrow email from last year.

Key Habits to Build:

• Write it Down Immediately: If you think it, ink it (or better yet,  type it into your Google Calendar/Reminders app). Use your phone, sticky notes, or a notepad—whatever’s easiest, but pick ONE place. Trust me, the effort to write it down is always worth avoiding the stress of forgetting later.
• Pause, Then Plan: When the urge to “just wing it” strikes, pause. Ask yourself, “Do I actually have the capacity for this right now?” If not, set a reminder for when you do.
• Time Audit the Task: Feeling optimistic about “just 5 minutes”? Time yourself. Reality checks save you from over-committing and from believing the lie your brain tells you. This goes both way. “I don’t have time to do the dishes, it takes 30 minutes!” But when you time it, it actually take 8.
• Set the Scene for Future-You: Instead of leaving it for “morning-you” to deal with, prep what you can now. Night-before prep is the real MVP for ADHD brains and massively cuts down on overwhelm as well as ADHD paralysis, aka “I don’t know where to start!”

This Week’s Action Item:

Pick one recurring trap (like “I don’t need to write that down” or “I’ll wake up early and do it”), and practice catching yourself this week. When the thought pops up, stop and reframe:

• Write it down.
• Schedule it realistically.
• Set a timer if you’re underestimating task length.

Start small. Even if you catch it once, you’re building a habit that’ll save you stress long-term. Bonus: each time you follow through, you’re building self-trust—an ADHD superpower in the making. Don’t feel silly…high five that shiz!!

What’s your top trap thought? Hit reply and tell me how you’re tackling it this week—I’d love to cheer you on!

Catch ya next week,
Leah 🌶