The Soft Start Strategy:
HOw ADHD Brains Ease Into The New Year Without The Pressure Cooker
It’s January, and if we believe the rest of the world, it’s time to become a brand-new version of ourselves. New Goals and systems and a whole new mindset. But for many of us with ADHD, it feels less like a fresh start and more like a pressure cookier.
If you started the new year feeling exhausted, your routines askew, or wanting to hide under a blanket rather than “crush your goals,” please know you aren’t doing anything wrong. You haven’t failed at the New Year. You are responding exactly how a neurodivergent brain responds to big trasitions, expectations, and executive function demands.
This is where the Soft-Start Strategy comes in. It’s a kinder, gentler way to ease into the new year without forcing motivation or pretending you are ready before you are. It’s not procrastination or lack of discipline or failing at life. It’s being kind to your nervous system, and it’s much more likely to be sustainable.
Why Soft-Starts for ADHDers?
The bigger the transition the more executive function is needed. Planning, shifting, organizing, prioritizing, remembering, and more. It isn’t a surprise that January feels overwhelming, scary, or just plain exhausting. Soft-starts work because it lowers the pressure so your nervous system can be regulated. Let’s chat about why soft-start approaches fit ADHD brains.
- Transitions drain executive function – Moving from the holiday season to back to productivity-mode is a giant transition, and our brains need a warm-up.
- Task Initiation – Motivation isn’t something we can just turn on when needed. Our brains get activated by interest, urgency, novelty, gaming, etc. So just deciding that now it’s January so get started becoming someone else.
- Embracing your pace reduces shame. Avoiding the all-or-nothing trap or guilt cycles many of us know all too well.
A soft-start isn’t a detour or cheating – it honors your brain wiring and sets you up for success.
What a Soft-Start Really Looks Like
A soft start isn’t a specific system or perfect routine. It’s you giving your brain space to warm up instead of expecting instant productivity on January 1. Here are a few examples of how a soft-start might look.
- Let January be an orientation month – ease back in, notice what you need, and slowly start rebuilding habits.
- Start with tiny shifts, not grand resolutions. Think about the next step you can take to make a change, not always the ultimate goal.
- Observe before acting. Take some time to gently notice how your days feel, what you really need, before you jump to “fix” something.
- Pay attetnion to your sensory needs. Don’t get caught up in the march to fix things while overlooking your sensory needs. That’s a fast ticket to burnout central.
A soft-start allows you time to find your rhythm – intentionally and kindly. Stretch your brain before jumping into a marathon.
Three Simple Soft-Start Tools
Here are some soft-start tools that are intentionally small and absolutely shame-free. The point is to meet your brain where is is now, not where January says it should be.
- The 1-3% Shift – Instead of overhauling everything all at once, pick something that makes life 1-3% better. A lamp with better lighting, a 2-minute desk tidy, more comfy shoes – tiny things that build momentum.
- The Be Kind To Future Me Task – before you leave work, or before you go to bed, pick one small action that will make tomorrow easier.
- The Buffer Block – Add in a little buffer time to your schedule. Our brians need longer to transition between jobs, roles, activities. Add in even 5 minute of breathing room where you can.
- Try It For 10 Minutes – if you are eyeing a big goal but are struggling to start, commit to just ten minutes. Try it for 10 minutes. See how it feels. Does momentum show up?
Reminder – New Years Don’t Require Grand Openings
You don’t need to leap into the new year with yet another perfectly reinvented routine. Your brain is wired for warmth, momentum, and compassion.
A soft-start doesn’t mean you are failing or running behind. It can be honoring your energy, your executive function and your beautiful brain.
And if you want support creating rhythms that actually work for your ADHD brain — not the ones you think you “should” be able to follow — I’d love to help you design a year that feels manageable and authentic. Book a free, no – obligation discovery call today.
Questions? Feel free to send me an email at Kat@AllBelong.com and let’s chat!
Don’t Delay Joy
Kat Sweeney, MCLC