Happy Momentum Monday (on a Sunday)!

🦪 “The world is my oyster!”… until it’s not

You ever wake up on a weekend or a free day and think, “Ahhh, no plans. I can do anything!”
And then by 5pm you’ve done… nothing. Except maybe take a nap, scroll your entire feed twice, and stress-pick a fight with your laundry pile?

Welp, that my dear is the ADHD unstructured time trap.

For us, time with zero scaffolding can go from dreamy to dread-filled paralysis real quick. And this isn’t about being lazy, it’s about too many open tabs, no sense of priority, and that sneaky combo of time blindness + decision fatigue.

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Why this matters for ADHD brains:

Unstructured time sounds like freedom, but for ADHDers, it often = no boundaries + no plan + no momentum. Our brains love novelty and flexibility, but they also crave cues, rhythm, and clarity to know where the heck to start.

When everything is an option? Nothing gets done. Cue: overwhelm, guilt, and feeling like a hot mess (again).

So what’s the move?

1. Blueprint your day (ish)

You don’t need a strict schedule. You need a scaffold. Block out some loose time anchors:

Morning-ish: “Drink coffee, stretch, have some breakfast check to-do list and calendar”
Midday-ish: “One momentum task and one “accomplishment” task + lunch”
Afternoon-ish: “Chill time or admin stuff”
Evening-ish: “Close out with intention (brain dump, Netflix, skincare, whatever)”

We’re not aiming for rigid, but more so a rhythm.

2. Choose your own adventure — on purpose

Give yourself two clear options before the day starts:

“Today I’m having a slow sloth day on purpose 🦥”
OR
“Today I’m loosely blueprinting some get-shit-done moments.”

The key? Make it intentional. Don’t let the day decide for you.

3. Name your “bones of the day”

Pick three low-pressure things that would feel good to accomplish. That’s it.
(Example: Fold laundry, email that one human, prep tomorrow’s gym bag)

Write them down. Bonus points (and dopamine) for checking them off.

This Week’s Action Item:

Tonight, peek at your day ahead and look for any “wide open” time blocks.
Then ask yourself:
🔹 “Do I need a plan-ish for that chunk of time?”
🔹 “Or do I need to fully, unapologetically sloth it up?”

Either choice is fine. Just make it on purpose.
And track how it feels to be intentional vs. reactive.

Unstructured time isn’t the enemy. Accidental unstructured time is.

We’re building self-trust here, one intentional choice at a time. (Even if the choice is: I’m doing jack sh*t today and I love that for me.)

You in for this week’s challenge?
Reply and tell me what chunk of time you’re blueprinting or claiming as your sacred Sloth Zone™. Let’s trade ideas 🧠💥

Have fun this week and try structuring it just enough to support yourself. And flexing just enough to keep it spicy. 😏

xo,
Leah 🌶️