Happy Momentum Monday (on a Sunday)!

So tell me if this sounds familiar…

You forget to take your meds one day.
You scroll your phone for an hour instead of working.
You leave the dishes in the sink (again).
And suddenly your brain goes:
“Welp, clearly I’m a mess and I’ll never get my sh*t together.”

😬 Been there? Same.

Just so ya know…
You’re not failing, you’re just collecting data.

Let’s flip the script: What if, instead of jumping to judgment, we started tracking what’s actually going on like a curious scientist?

Why This Works for ADHD Brains

Our brains are really good at telling dramatic stories (usually not the good kind), but not always great at pattern recognition unless we intentionally zoom out.

This “scientist mindset” helps you:

Remove the shame spiral — No need to beat yourself up for being human.
Spot patterns — “Huh, I always skip lunch on meeting-heavy days. That’s why I crash at 3.”
Adjust with curiosity — Instead of “I suck,” you ask, “What might help next time?”

We’re trying not to judge the outcome, but instead get curious about the inputs.

Key Habits to Try This Week

1. Swap Judgments for Journaling (Low Pressure Style)
At the end of the day, jot down 3 things:

What helped me today?
What tripped me up?
What might I try tomorrow?

Don’t overthink it. 3 sentences. Or emojis. Or voice notes. Data is data. 📊

2. Notice the Narrator
When your brain jumps to:

“I didn’t finish my to-do list. I suck.”
Catch it. Then try this reframe:
“I noticed I only had energy for 1 task today. That’s interesting. What was going on?”

This takes practice. You’re literally re-training your internal voice to stop acting like Judge Judy.

3. Pick One Thing to Observe
Choose a “science experiment” for the week:

What happens if I set a timer before scrolling TikTok?
How do I feel when I eat lunch before 2pm?
Do I focus better after a walk?

You’re not fixing (because you’re not broken), you’re noticing. That’s it. You’re gathering evidence to support Future You.

✅ This Week’s Action Item

Pick one area of your life (sleep, snacks, routines, mood, meds) and track it for 3-5 days.
Not perfectly. Not obsessively. Just enough to notice what’s going on behind the scenes.

Use a notebook, a note app, or a whiteboard. Call it “data,” not a diary.

Reality:

The data you gather from your messy, real-life days?
That’s where the gold is. Not in doing it “right,” but in being honest with what is.

Remember: We don’t need perfect. We need perspective.

Momentum over motivation, always.
You in?

Hit reply and tell me what you’re going to track this week, or if your brain already tried to turn this into another perfection trap, tell me that too! I got you. 💛

Talk soon,
Leah 🌶

Want to explore how to turn your data into ADHD-friendly strategies that actually stick? Book a free coaching call. Let’s get nerdy in the best way. 🔬✨