The Sunday Setup: A Weekly Reset Routine for ADHD Brains

For many people with ADHD, the week can feel like a blur. Tasks pile up, priorities get shuffled, and time becomes slippery. By Friday, you're often left wondering where the days went, with a scattered brain and a messy to - do list.

That’s where the Sunday Setup comes in.

This isn’t about rigid planning or forcing productivity. It’s about creating a simple, ADHD - friendly reset ritual that gives your brain space to breathe, reflect, and get grounded before the week begins.

Let’s break down why this matters, and how to do it in a way that actually works for your mind.

Why Sundays Are Powerful for ADHD Minds

People with ADHD often live in reaction mode. You're constantly responding to things as they pop up, which leads to decision fatigue, mental clutter, and stress. Without regular reflection and structure, every week feels like starting from scratch.

A weekly reset changes that. It gives you:

• A natural pause for processing and planning

• A low - pressure opportunity to organize your space and thoughts

• A chance to reconnect with your goals without judgment

• More intentional starts to your days, instead of chaotic scrambling

The goal is not to perfect your week ahead. The goal is to give your brain just enough direction to reduce anxiety and increase clarity.

Step 1: Reflect Without Judging

Before jumping into planning, start by reviewing the past week. But don’t do it with a critical eye. ADHD brains already carry enough guilt. This step is about observing, not judging.

Ask yourself:

• What worked well this week?

• Where did I feel overwhelmed or stuck?

• What energized me? What drained me?

• What unfinished tasks are still floating around?

Jot a few quick thoughts down. You don’t need a full journal entry - just highlights. This builds awareness and helps you spot patterns over time.

Step 2: Brain Dump and Clear the Mental Clutter

Your brain is probably holding on to dozens of open loops. Projects, emails, errands, random ideas. They’re not all urgent, but they create mental noise.

Spend 5 to 10 minutes doing a full brain dump:

• Grab a notebook, app, or voice note

• Write down everything that’s on your mind

• Don’t organize it yet - just get it all out

This is not about building a to - do list. It’s about getting thoughts out of your head and onto something you can work with. Once your brain isn’t juggling it all, you’ll feel lighter and more focused.

Step 3: Choose Your Anchor Tasks for the Week

Traditional weekly planning often fails ADHD brains because it's too detailed and rigid. Instead, focus on anchor tasks - 3 to 5 meaningful things you want to accomplish this week.

These should be:

• Clear (not vague ideas like “be more productive”)

• Actionable (something you can actually do)

• Important to you, not just urgent for others

Examples:

• Finish and send the report by Thursday

• Schedule therapy and dentist appointments

• Walk three times this week

• Spend 30 minutes organizing your workspace

• Limit evening screen time three nights this week

If everything is a priority, nothing gets done. Choose just a few anchors to come back to when your week gets noisy.

Step 4: Prep Your Environment

A cluttered environment leads to a cluttered mind. ADHD brains are highly sensitive to visual and physical distractions. A few small resets can help create a space that supports your focus.

Try this:

• Clear off one surface you use daily (like your desk or kitchen counter)

• Put away visual clutter that makes you feel anxious

• Restock supplies you use often (snacks, meds, chargers, notebooks)

• Place sticky reminders in helpful spots if you forget routines

You don’t have to deep clean. Just pick a few impactful changes that make your space feel more ready for the week.

Step 5: Build in Support and Accountability

ADHD brains thrive with structure and external motivation. Don’t go into the week trying to rely on willpower alone. Instead, set up support systems.

That could look like:

• Sharing your weekly anchor tasks with a friend or partner

• Booking co - working time or a body double session

• Using a timer or app to check in with your daily tasks

• Setting calendar reminders for important habits or routines

• Leaving a note on your bathroom mirror to remind yourself of your goals

You’re not weak for needing reminders. You’re working with your brain, not against it.

Step 6: Make Space for Rest and Joy

It’s easy to over - focus on planning and forget what the week is for. The Sunday Setup isn’t about cramming more into your calendar. It’s about making room for what really matters - including rest, hobbies, and play.

Ask yourself:

• What would help me feel restored this week?

• Where can I block time for downtime, even if it’s 15 minutes?

• What’s something fun I want to look forward to?

Schedule something small that’s just for you. Even better if it’s simple, free, or easy to do.

Conclusion: Start Small, Repeat Often

The Sunday Setup doesn’t need to be perfect. You don’t need a color - coded planner or flawless plan. All you need is a few intentional moments to reset your brain, refocus your priorities, and care for your future self.

Even a 15 - minute version can make a big difference. It helps you start your week with more clarity, more calm, and fewer surprises.

Try it next Sunday. Light a candle. Grab your notebook. Pick one task. You’re not fixing everything - you’re just setting your week up to be a little more ADHD - friendly.

And that’s progress.