Happy Momentum Monday (on a Sunday)!

This week we’re diving into a much requested topic: Protecting the Bare-Minimum Routines When Life Turns Upside Down

December has entered the chat and with it, the total system override. Guests, travel, surprise cookie swaps, kids home from school, that one uncle or co-coworker who doesn’t believe in boundaries… deep breath… it’s a lot.

So let’s be real with ourselves, in the name of awareness and acceptance: this is not the month to stick to your ideal routine. It is the month to protect your bare-minimum routines like they’re your emotional support water bottle.

Why This Matters for ADHD Brains:

When structure vanishes, our executive functions really can not deal and they very often shut down/try to jump ship. That can mean lost keys, missed meds, emotional dysregulation spikes, weird eating patterns, and general chaos gremlins running the show.

But the work we’re doing for ourselves doesn’t require perfection, it requires willingness and a plan-ish. The goal this month? Keep your essentials on life support, even if everything else goes sideways. And expect/accept sideways. It’s a season, not a life sentence.

Why Disruption Hits ADHD Brains So Hard

If you’ve ever felt like you completely fall apart the second your routine shifts, even if that routine was barely holding on with duct tape, you’re not alone. And more importantly: you’re not broken.

Here’s why it messes with us so much:

ADHD brains often rely on invisible structure like habits, timings, even locations to keep our executive functions semi-online.
When one of those anchors disappears (you’re not at your desk, someone’s sleeping in your usual space, your morning routine is off), it can feel like the floor drops out.
That’s not you being dramatic. That’s you having a very real (relatable) experience. It’s your brain scrambling without the internal GPS it’s been using to get through the day.

And what happens next?
The spiral: decision fatigue, shame loops, all-or-nothing thinking, and a huge wall of inertia when it’s time to “get back on track.” That’s why it feels so hard to bounce back, because your brain is actually in recovery mode.

Here’s How To Set Yourself Up:

Let’s build your Bare-Minimum Routine™, which is the absolute lowest-effort habits that still help you feel semi-human and not like a malfunctioning Roomba.

👉 Pick ONE non-negotiable anchor for each of these areas:

Mental Clarity: 60-second brain dump in the Notes app or a notebook. Doesn’t need to be “precious” and it doesn’t have to make sense—just offload the mental noise.
Body Basics: Take your meds. Drink some water. Get some sleep. See some day light. Eat a protein and some fiber. If you can do just a couple of those, count it as a win.
Move-ish: Stretch, pace while texting, or do an angry dance to a playlist called “Feral Human Holiday Rave.” Whatever gets energy moving out of your body. It doesn’t have to be a full blown 2 hour gym session. It can be 20 minutes. Still counts and still “worth it.”
Prep-Adjacent: Keep one “rescue meal” on deck (freezer burritos or cereal absolutely count). If people are coming over, stash clutter in a laundry basket and move on. We’re not hosting a Pinterest board meeting here.

And Here’s What To Try Next Time Around:

If you know this month is going to bring shakeups (travel, guests, school breaks, emotional vibes), you can start to plan for the chaos before it happens:

Build in recovery time. Don’t just plan the travel or the party, plan the after. Give yourself a buffer day with low expectations. That’s not indulgent, it’s strategic.

Set up your “return ramp.” Prep a few post-chaos defaults now so you’re not relying on future-you to pull a comeback with zero fuel. Think:

A fridge/freezer meal that doesn’t require brain cells
One simple “reset” task (like putting your bag by the door, or laying out your meds again)
A note to yourself that says “It’s okay to start slow. You’re not behind.” (Stick it where you’ll see it.)

Self-reflect before the next chaos cycle. Use this disruption as data. Ask:

What part of the disruption threw me off the most?
Where did I feel most supported or least regulated?
What would help me feel more grounded next time?

The goal isn’t to avoid all disruption, life’s going to do what life does. The goal is to be ready for it and make the return softer.

This Week’s Action Item:

Write your bare-minimum plan somewhere you’ll actually see it—sticky note, fridge, whiteboard, phones screen saver, whatever. Title it “When Life Goes to Sh*t, Do This First.”

Then the next time you’re in post-party burnout or trying to function with 4 hours of sleep and zero clean underwear? You’ve got somewhat of a fallback plan that doesn’t require brainpower.

We’re not talking about “staying on track,” but more so staying upright.

If you’re protecting even 20% of your systems during chaos? That’s not failure, it’s strategy.

So what’s one “bare-minimum” you’re locking in for the week (or month!)? Hit reply and tell me.

I absolutely love December and this time of year, but it 100% can be, and usually is a bit of a sh*tshow. But you don’t have to go down with the ship.

If something in you whispered, “I need help with this…,” listen.
You’re not meant to keep spinning in the same cycles, not this December, not in 2026.

Not getting support costs more than you think: your time, your money, your peace, your energy.

If you’re ready to stop reinventing the wheel at every turn or are just stuck on old patterns that no longer make you feel good, I’ve got you.
Book a free call and let’s build something that actually fits your brain.

See you next week,

Leah 🌶️

P.S. This week’s live call in The ADHD Academy Collective is all about Staying Regulated Through Disruption – travel, guests, parties, wonky schedules. We’re talking nervous system hacks, transition strategies, and what to do when your brain screams “shut it all down.” You in?