Sundays have always been a bit of a paradox for me. As a business owner with ADHD, I often find myself torn between the need to rest and the urge to get everything organised for the week ahead (or finish off those last little tasks I didn't get to the week before). Over time, I’ve developed a Sunday reset routine that helps me balance these conflicting needs. This routine is tailored specifically for my ADHD brain, combining structure with the flexibility I need to thrive. If you’re an entrepreneur struggling to find that sweet spot between rest and productivity, here’s how I approach my Sunday reset. Hopefully it helps you find your groove.

Morning Mindfulness: Starting the Day with Intention

For me, the key to a successful Sunday reset is starting the day with mindfulness. ADHD can make my thoughts feel scattered, so I use this time to centre myself and set the tone for the day.

Reflect and Journal: I begin my Sunday morning with a bit of journaling. I reflect on the past week—what went well, what didn’t, and how I felt throughout. This helps me process any lingering thoughts and clears my mind for the week ahead. I use the Five Minute Journal, which offers prompts that make journaling quick and easy, even on days when my focus is all over the place.

Practice Gratitude: After journaling, I jot down three things I’m grateful for. It’s a small practice, but it has a big impact. It shifts my mindset to focus on the positives, which is crucial when running a business with ADHD.

Meditation or Yoga: To help clear my mind further, I turn to a short meditation session using Headspace. If I’m in the mood for something more active, I might do a bit of yoga instead. Both help reduce the anxiety that often accompanies ADHD, setting me up for a calmer, more focused day.

Planning My Week: Structure with Flexibility

One of the biggest challenges I face with ADHD is managing my time effectively. I’ve found that planning my week on Sunday gives me the structure I need, while still allowing for the flexibility to handle unexpected tasks.

Weekly Planning: I use Motion [email me for a 2 week free trial] to plan my week. Motion's visual layout, and AI auto-scheduling is perfect for my ADHD brain—it’s easy to see what needs to be done, and I can move tasks around as my week unfolds (or Motion does it automatically for me). I focus on identifying my top three priorities for the week and then break them down into smaller, more manageable tasks.

 

Cleaning and Decluttering: Creating a Calm, Focus-Friendly Environment

A cluttered space leads to a cluttered mind—something that’s particularly true for those of us with ADHD. My Sunday reset always includes some time spent tidying up.

Tidy Up My Space: I dedicate 20-30 minutes to tidying up my most-used spaces, like my workspace, kitchen, and bedroom. A clean environment makes it easier for me to focus during the week. I’ve found that following the principles from Marie Kondo’s The Life-Changing Magic of Tidying Up has helped me keep clutter at bay.

Organise My Workspace: I make sure my desk is clear and that everything I need is easily accessible. This is where The Home Edit [yes I totally binge watched their entire Netflix series when it first came out..] comes in handy. Their products help me keep my workspace organised, which in turn helps reduce distractions.

Laundry and Linens: There’s something about fresh sheets and a clean wardrobe that makes me feel like I’ve got my life together. I make sure to get all my laundry done on Sunday, so I start the week feeling refreshed. Nothing beats getting into a freshly made bed, with cotton sheets having given myself a little pampering.

Self-Care: Recharging My Mind and Body

Running a startup is demanding [and I mean Demanding], and it’s easy to burn out—especially when you’re managing ADHD on top of it all. That’s why self-care is a non-negotiable part of my Sunday reset.

Pamper Myself: I dedicate some time to self-care on Sunday evenings. Whether it’s a long bath with a TheFizzBizz bath bomb, often whilst reading a book, this time helps me recharge. It’s my way of signalling to my brain that it's time to be winding down.

Early Bedtime: ADHD often messes with my sleep, so I’ve learned to prioritise a good bedtime routine. I aim for 6.5-7 hours of sleep and use the Sleep Cycle app to track my sleep patterns. This app wakes me up during my lightest sleep phase, making mornings a little easier.

Evening Reflection: Wrapping Up the Day with Peace

Ending my Sunday with reflection and intention-setting helps me process the day and prepare mentally for the week ahead.

Evening Reflection: Before bed, I spend a few minutes reflecting on the week. Did I accomplish everything I set out to do? How do I feel about the upcoming week? Day One Journal is my go-to app for this—it’s simple and easy to use, perfect for when I’m winding down.

Set Intentions: I like to set a few mindful intentions for the week ahead. These aren’t rigid goals but rather gentle reminders of how I want to approach the week. For example, “I intend to stay focused on my top priorities” or “I intend to be patient with myself.”

Wind Down: Finally, I wind down with a calming bedtime routine. I avoid screens at least an hour before bed and instead opt for reading or listening to music. The Philips Hue Smart Bulbs has been a game changer for me—they simulates a natural sunrise and sunset, which helps me wake up and fall asleep so much more easily.

Conclusion: Making the Sunday Reset a Habit

For those of us with ADHD, running a startup can be both exhilarating and exhausting. The Sunday reset is my way of grounding myself, ensuring that I start each week with clarity, focus, and a sense of calm. It’s a routine that balances the need for structure with the flexibility that my ADHD brain craves.

Consistency is key. The more I practice my Sunday reset, the more natural it becomes, and the better I feel going into the week [trust me, I'm not perfect and often skip parts of this routine when I'm super tired, but I do notice the difference on weeks I haven't Sunday reset]. If you’re a fellow entrepreneur with ADHD, I hope this routine offers some inspiration for your own Sunday reset. With a bit of planning and self-care, you can start each week feeling ready to tackle whatever comes your way.