A Simple Sunday Reset Routine for Women with ADHD in midlife
Sunday.
For some women, it’s brunch and family time. For ADHD women? It’s often the catch-up day — laundry piles, inbox guilt, meal planning stress.
Instead of feeling restful, Sundays can bring the dreaded “Sunday Scaries.” You know that mix of overwhelm + procrastination + panic about the week ahead.
Here’s the good news: you don’t need a 4-hour deep clean or a perfectly color-coded planner to reset. A simple, ADHD-friendly Sunday routine can give you clarity, calm, and confidence for the week — without burning you out before Monday even begins.
Step 1: Clear a Tiny Space, Not the Whole House
ADHD brains love to turn “tidy up” into “let’s reorganize the entire basement.” Which, spoiler alert, leads to overwhelm and avoidance.
Instead? Pick one small space: your kitchen counter, desk, or bathroom sink.
When that spot is clear, your brain feels calmer. And here’s the magic — one tiny win often creates momentum to do the next thing.
Step 2: Brain Dump Your Week Ahead
If your mind feels like 47 tabs are open at once, you’re not imagining it. That’s the ADHD way.
Grab a notebook, Trello board, or sticky notes. Set a timer for 10 minutes. Write down every appointment, to-do, and “don’t forget” swirling in your head.
Then: sort it.
👉 Must-do vs. Nice-to-do.
You’ll feel lighter instantly.
Step 3: Set Your Non-Negotiables
Here’s the trap: ADHD brains want to chase everything.
So, each Sunday, choose 2–3 non-negotiables for the week.
One personal (maybe a walk or early bedtime).
One business (finish that client proposal).
One home (schedule the dentist, finally).
This helps you avoid the “start everything, finish nothing” spiral.
Step 4: Prep Your Energy, Not Just Your Schedule
This one’s big. It’s not just about blocking your time — it’s about preparing your energy.
Ask: What will help me feel supported this week?
A few meals prepped?
Outfits picked out?
White space blocked into your calendar?
Remember: ADHD + hormones = your energy shifts daily. Supporting your body and brain is as important as managing your time.
Step 5: End With a Ritual That Feels Good
Light a candle. Make a cup of tea. Write three intentions. Stretch for five minutes.
This isn’t “fluff” — it signals to your brain: Reset complete. We’re ready for the week.
Anchoring your routine with something enjoyable makes it far more likely you’ll repeat it.
A Business Reset to Start the Week Clear
Your home isn’t the only thing that benefits from a reset — your business does too.
Here are a few ADHD-friendly business rituals you can add to your Sunday reset (or Monday morning if that works better for your flow):
Inbox Sweep (10 minutes): Star or flag only what actually matters for the week. Let the rest wait.
Top 3 Business Priorities: Choose just 3 things that will move the needle. Write them down somewhere visible.
Money Minute: Quick check of invoices, payments, or upcoming bills. (ADHD brains often avoid this — keeping it short helps you stay consistent.)
Client/Project Glance: Note any deadlines or promises you made, so nothing sneaks up midweek.
Theme Days Check-In: Map your week with gentle “themes” (Admin Monday, Client Tuesday, etc.) so your brain knows what to expect.
👉 Pro tip: Keep this under 30 minutes. It’s not a full business planning session — just a reset so you don’t start Monday already behind.
ADHD-Friendly Tips to Make It Stick
Keep your reset under 45 minutes.
Use a playlist or timer as your structure.
Done > perfect. Even an imperfect reset shifts your week.
If you skip a Sunday? Reset next week. No shame required.
💌 Want a little extra support in making this routine stick?
✨ Join my Weekly Reset & Reclaim Sunday email — a short, soulful note that helps ADHD women like us reset, refocus, and start the week with calm and clarity.
👉 [Sign up here — Weekly Reset & Reclaim Sunday]
Final Word: Your Calm Start to the Week
Your Sunday reset doesn’t have to be complicated. Even clearing one counter, brain-dumping your week, or flagging three business priorities can move you from chaos to calm.
And if you’d love a gentle nudge each week?
✨ Sign up for my Weekly Reset & Reclaim Sunday email.
It’s your ADHD-friendly guide to starting every week grounded, energized, and ready.
👉 [Sign up here — Weekly Reset & Reclaim Sunday]
Because your week deserves to start with calm — not chaos.
