Introduction
Women with ADHD often face challenges in forming and maintaining friendships. Hyperactive and impulsive women may experience “social rejection” from peers, while their quieter, more shy inattentive counterparts tend to be “socially neglected,” meaning they are often left out of social groups. These patterns can persist well into adulthood.
Resetting one’s life is about pausing, reassessing, and making intentional changes to create a sense of clarity and balance. It’s not about starting from scratch, but rather hitting the “refresh” button—simplifying, reorganizing, and recalibrating. For women with ADHD, this concept can be especially empowering because it offers a structured way to break free from overwhelm and begin to reclaim control over daily life.
Women with ADHD often juggle multiple tasks, experience difficulty with time management, and struggle to stay focused, leading to a sense of chaos or unfulfilled potential. A “reset” provides the opportunity to step back, reflect on what’s working, and make deliberate changes to foster a life that aligns more closely with personal values and goals.
Here’s why resetting can be so transformative for women with ADHD:
- Regaining Focus: ADHD can make it hard to focus on long-term goals, and daily distractions can pull attention in a hundred different directions. A reset allows for recalibrating priorities and establishing a clear vision for what’s most important.
- Decluttering Mentally and Physically: ADHD can lead to scattered thoughts and physical clutter, both of which contribute to feelings of being overwhelmed. Resetting offers a chance to declutter both the mind and the environment, creating more space for clarity and calm.
- Creating New Habits: Resetting allows for the intentional creation of new routines and habits, which can help reduce stress and increase productivity. For women with ADHD, building small, manageable routines that cater to their strengths (rather than overwhelming them with a rigid schedule) is crucial.
- Improving Self-Compassion: ADHD can often come with feelings of guilt or frustration for not meeting personal expectations. A reset is an opportunity to practice self-compassion, recognizing that growth doesn’t happen overnight and that making gradual, sustainable changes is enough.
- Taking Control: For women with ADHD, the feeling of being out of control is common, especially when life feels scattered or chaotic. Resetting gives them the chance to take ownership of their lives again by setting realistic goals, identifying challenges, and embracing solutions that work for their unique brain chemistry.
Overall, resetting one’s life is not about perfection, but about embracing the process of growth. It’s about finding ways to live more intentionally, break old patterns, and build the kind of life that feels both fulfilling and achievable—on theirterms. For women with ADHD, this process can be deeply liberating, offering a fresh perspective on how to navigate both the challenges and joys of daily life.
1. Start Small with Micro-Tasks
- Why It Works: ADHD often makes big tasks feel overwhelming. Breaking them into smaller, manageable steps reduces stress and helps maintain focus. For me, getting started is the hardest part but when I start my micro tasks I am propelled forward with motivation.
- Actionable Tips:
- Use timers (e.g., 10-minute sprints) to tackle one tiny task at a time.
- Make a “micro-goals” list—just 3-5 tiny things you can do today.
- Prioritize tasks using a simple “Must Do, Should Do, Could Do” method.
2. Create a Visual Routine or Planner
- Why It Works: ADHD brains benefit from visual cues. Structured visuals can offer clarity and reduce the overwhelming feeling of “not knowing where to start.”
- Actionable Tips:
- Use colorful planners, sticky notes, or a digital app like Trello to map out your day.
- Consider a large wall calendar or a dry-erase board for high-visibility task tracking.
- Break your routine into blocks (morning, afternoon, evening) with reminders for essential tasks.
3. Declutter Your Space (But in Stages)
- Why It Works: Clutter can feel like mental overload, but a full-on declutter can lead to burnout. Breaking it down into smaller sections makes the process feel achievable.
- Actionable Tips:
- Focus on one area at a time (e.g., desk, kitchen counter, or bedroom).
- Start with just 10-15 minutes of decluttering each day.
- Use the “three-box method” to sort items into “Keep,” “Donate,” and “Throw Away.”
- Try this:
- Turn on a Video essay on youtube, this can trick your mind into something called “*Body doubling.”
4. Prioritize Self-Care Without Guilt
- Why It Works: Women with ADHD often put others first, leading to burnout. Self-care isn’t selfish—it’s necessary for mental clarity and well-being.
- Actionable Tips:
- Schedule self-care the way you would a work meeting or important appointment.
- Try quick mindfulness techniques or 5-minute relaxation breaks.
- Use an app or reminder to take short, regular breaks during the day (like a 10-minute walk or a stretching session).
5. Lean into Support Systems (Accountability and Understanding)
- Why It Works: Support from others can help women with ADHD stay on track and maintain focus, whether it’s through friends, family, or professional guidance.
- Actionable Tips:
- Find an accountability buddy—someone who can check in and cheer you on.
- Consider joining ADHD-specific groups (online or in-person) for community support.
- Seek professional help if needed (e.g., coaching, therapy, or a support group).
Conclusion
ADHD can make it hard to focus on long-term goals, and daily distractions can pull attention in a hundred different directions. A reset allows for recalibrating priorities and establishing a clear vision for what’s most important, it offers a chance to declutter both the mind and the environment, creating more space for clarity and calm, allows for the intentional creation of new routines and habits, which can help reduce stress and increase productivity.
Reseting also is an opportunity to practice self-compassion, recognizing that growth doesn’t happen overnight and that making gradual, sustainable changes is enough, gives us the chance to take ownership of our lives again by setting realistic goals, identifying challenges, and embracing solutions that work for our unique brain chemistry.
ADHD is a unique part of who you are, and it shapes the way you approach life, but it doesn’t define you. Resetting your life isn’t about achieving perfection—it’s about making progress, however small that progress may seem. Every step forward, no matter how imperfect, is a victory. Embrace the journey, celebrate the wins, and remember that it’s the effort and consistency that truly matter, not an unattainable ideal.
I’d love to hear from you! Share your own strategies for resetting and managing life with ADHD in the comments or on social media. Let’s create a space where we can support each other, swap tips, and encourage one another along the way. We’re all in this together, and your insights might just be the spark someone else needs to reset their own journey. Join the conversation and let’s build a community of empowerment and growth!
Final Thought
A gentle reminder that while resetting might take time, every small step forward counts toward a life that feels more balanced, empowered, and in control.
*Body Doubling – a technique often used by individuals with ADHD to improve focus, productivity, and motivation. It involves having another person physically or virtually present while you work on a task, even if that person isn’t actively participating.