Doing It Messy: ADHD-Friendly Tips for Starting Again After a Break

Do you ever feel stuck behind an invisible wall, waiting for the day you’ll finally feel “ready”? For ADHD adults, that’s a familiar cycle of procrastination and perfectionism. The good news? You don’t need perfect readiness to restart—you just need small, messy, imperfect steps forward.

Why waiting to feel "ready" doesn't work for ADHDers

Many ADHD adults struggle with perfectionism and the need to feel “ready” before starting. The truth is, that magical feeling rarely comes. Instead of waiting, we can learn to start small, embrace imperfection, and grow through the messy parts.

ADHD strategies for getting unstuck

✨ Lower the bar (and make it smaller)

Jumping back into everything at once can feel impossible. Instead, choose one tiny, doable step. Small momentum adds up and feels less overwhelming for ADHD brains.

✨ Embrace messy and imperfect action

Growth often comes with discomfort. As a new parent, I’ve learned that there are rarely perfect answers—just choices that align best with your values. Doing it messy and imperfectly is still moving forward.

✨ Honour your pace and energy

With ADHD, energy and focus naturally rise and fall throughout the day. Instead of pushing yourself to meet an unrealistic standard, notice when your energy feels highest and use those windows for the tasks that matter most. On lower-energy days, allow yourself smaller steps, breaks, or even rest. Honoring your pace makes progress more sustainable and prevents burnout.

Coming back after a break doesn’t have to be perfect. Lower the bar, embrace messy action, and honor your pace. These ADHD-friendly strategies make it easier to return gently—whether to work, routines, or personal goals.

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