Happy Momentum Monday (on a Sunday)! 

Hey there,

One thing that has come up in coaching calls over and over this week is the fact that we live in a world where everything wants your attention.

Your phone buzzes.
Notifications pop up.
Someone texts.
An email comes in.
You remember something random and open a new tab “real quick.”

Before you know it, your attention is being pulled in ten different directions.

And if you have ADHD, that constant accessibility can absolutely wreck your ability to focus.

Here’s the part most people don’t realize.

Every time you stay available to all of those things, you become unavailable to the things you actually care about.

Your work.
Your goals.
Your peace.
Your momentum.

This week we’re flipping that script.

You need to start making yourself strategically inaccessible.

Not forever. Not for hours or days on end.
But just long enough to actually do the damn thing.

Why This Matters for ADHD Brains

ADHD brains struggle with something called transition cost. Getting started on a task takes real effort. Your brain has to shift gears, settle down, and engage.

That process takes 10 minutes, at the very least!

The problem is that most of us REALLY struggle to make it past that 10-minute threshold.

A notification pops up.
Your phone buzzes.
You think of something else you “should check real quick.”
Someone messages you.
You open another tab.

Now your brain resets and the 10-minute ramp-up starts all over again.

So you never actually get into the thing.

Not because you are lazy.
Not because you lack discipline.

Because your environment is constantly pulling your attention away.

And most of those interruptions are things you allowed. (Sorry not sorry for that harsh truth).

What to Do Instead

Start protecting small blocks of focused time.

You do not need four uninterrupted hours.
You need 30 to 60 protected minutes.

During that time, make yourself unreachable.

Put your phone on Do Not Disturb.
Turn off notifications.
Close every tab that is not related to the task.
Put your phone in another room if you need to.

Block the apps that suck you in.
Silence the noise.

Then sit down and commit to just the hour.

Not forever.
Just this block.

You can check your phone later.
You can respond to people later.
The world will still be there.

Right now your job is to show up for yourself.

Why This Builds Self-Trust

Every time you follow through on a small boundary like this, something important happens.

You start proving to yourself that you can show up.

That matters.

Self-trust does not only come from big, dramatic changes.
It comes from small moments where you do what you said you would do.

Thirty focused minutes today.

An hour tomorrow.

Over time that builds confidence and momentum.

You start advocating for your time, your energy, and your priorities.

And that is a big deal.

Expect the First 10 Minutes to Feel Weird

Here is the part most people do not plan for.

The first 10 minutes might feel uncomfortable.

Your brain will look for exits.

You will want to check your phone.
You will want to stand up.
You will suddenly remember ten other things you “should do first.” 

That is normal.

Your brain is adjusting to the transition.

Instead of fighting that feeling, expect it.

Tell yourself:

“The first 10 minutes are just the ramp-up.” And “What I am working on now IS the most urgent thing.”

Stay with the task.
Let your brain settle in.

Once you cross that threshold, focus becomes a lot easier.

This Week’s Action Step

Right now, take 10 minutes and set up your phone notifications.

Ask yourself:

Which apps actually need to interrupt me?
Which ones absolutely do not?

Turn off the unnecessary ones. Mute those fun but excessive group texts.  

Then schedule one 30-minute focus block this week where you:

• Turn on Do Not Disturb
• Close all unrelated tabs
• Put your phone out of reach
• Work on one task only

That is it.

If something pops up that you fell like you need to do, jot it down so you don’t forget and then follow through with the current plan. 

You do not need to overhaul your life.

Just protect one block of time and prove to yourself that you can do hard things.

Because you can.

And remember:
Hard things are temporary.
This moment passes.
The momentum stays.

If you are not sure how to set up your notifications or focus settings, book a call with me and we will walk through it together.

Sometimes you just need someone to help you build the system.

Let’s make this week a little quieter and a lot more focused.

You’ve got this.

Leah 🌶️