When the day starts, and you’re already behind.

This isn’t just an ‘ADHD thing’, but you know you started with a hand tied behind your back. You’re firefighting your way through the chaos and I know you’re feeling overwhelmed. All of your efforts don’t seem to put a dent in your to do list and you have that creeping feeling that one of those plates you’re spinning is going to crash.  

Still with me? You’re probably not feeling any better with me highlighting it like that, but one thing I want you to know is that you can fix this.  

Right now, I am supposed to throw in all the objection crushers to fight off the internal chatter of excuses of why you can’t. But I don’t think they will help. They might even compound the feeling that you aren’t good enough. I know how deeply stuck you might be feeling right now, and I promise I see you. 

So, what am I actually writing a blog about? Micro Pauses. Taking a breath. Taking a small step out of the chaos, to get a clear view of what the problems are. I’ll take a wild guess that right about now you are asking yourself something along the lines of ‘If I’m already behind and don’t have enough time, isn’t pausing just wasting more time and counterproductive?’ 

Well, yes....and no. That’s your ADHD brain talking, and it’s completely understandable. You are wired to keep moving and might even find it uncomfortable to slow down. 

But here’s the paradox: staying in firefighting mode isn’t helping you move forward either. It’s likely to be spinning you in circles instead. Your ADHD brain needs structure and a sense of control. At the moment, do you feel either? 

If you are still reading this, you have been reading for about 1 minute.  Do you know what else you could do in 1 minute to help you feel more grounded and productive? See my micro pause tips below. Not one size will fit all, and you can experiment and use a mix. Managing ADHD is about having a toolbox. Let's see what you can add to yours today.

1-Minute Pauses 

Deep Breathing Exercise Inhale for 4 counts, hold for 4 counts, exhale for 4 counts. Repeat 3 times. Why: Deep breathing activates the parasympathetic nervous system, which helps calm the "fight-or-flight" response often triggered by stress or overwhelm. This promotes relaxation and focus. 

Look Away Close your eyes or look out the window for 30 seconds, focusing on the farthest point you can see. Why: Screen fatigue, caused by prolonged exposure to digital devices, can strain the eyes and reduce productivity. Shifting focus to a distant point relaxes the eye muscles and refreshes mental clarity. 

3-Minute Pauses 

Brain Dump Write down everything on your mind onto paper or a notes app—don’t organize it, just get it out. Why: Externalizing thoughts reduces working memory overload, which is particularly beneficial for ADHD brains that struggle with juggling multiple ideas at once. 

Stretch It Out Do a quick neck roll, shoulder shrug, and touch your toes. Why: Stretching increases blood flow to the brain and releases tension in muscles, which can restore focus and reduce stress hormones like cortisol. 

Tidy One Area Clear a corner of your desk or put one thing back in its place. Why: Small acts of organization provide a quick dopamine hit, which ADHD brains crave. It also builds momentum for tackling larger tasks.   

5-Minute Pauses 

Quick Calendar Check Review your appointments for the day and reallocate time if needed. Why: ADHD brains often struggle with time blindness. Revisiting your schedule can ground you in the present and reduce anxiety about missed tasks. 

Small Wins List Write 2–3 things you’ve accomplished today, no matter how small. Why: Recognizing achievements, even tiny ones, releases dopamine. This reinforces positive behavior and builds confidence. 

Tackle a Micro Task Choose a task that takes under 5 minutes, like responding to an email or filing one document. Why: Completing small tasks activates the reward centers in your brain, creating a sense of progress and motivation. 

15-Minute Pauses 

Plan Your Next Hour Take 5 minutes to assess your priorities and 10 minutes to break tasks into manageable steps. Why: ADHD brains thrive on structure. Breaking tasks into smaller steps reduces overwhelm and makes large projects feel achievable. 

Walk It Out Go for a quick walk, inside is fine, if the weather isn't playing ball. Why: Physical movement increases oxygen flow to the brain and stimulates the production of endorphins, improving mood and focus. 

ADHD-Friendly Reset Use a Pomodoro timer (e.g., 10 mins focus, 5 mins pause) to transition back to work. Why: The Pomodoro technique leverages timed focus and regular breaks to sustain attention, a strategy shown to be effective for ADHD productivity. 

So go ahead and try a couple. See how they make you feel. I would love to hear fron you!

Take care of yourself

Becky x