Finding Your Flow: Post-Holiday Transitions for the Neurodivergent Mind

Well, that's it! We decided to come back early from our caravan trip due to car engine issues. Yet, we find ourselves still reminiscing about the wonderful times from the last 4 weeks! When we got home, everything seemed so much bigger after living in a caravan. What a transition!

Returning to routine can be challenging. From past experiences, I've noticed how difficult it can be to find momentum and reconnect with my online business and private practice after holidays. When overwhelm sets in, my old pattern was to freeze, feeling paralysed by the mountain of work and organizing ahead. Having one of those amazing ADHDer brains means the system tends to get stuck when there's too much data input!

This time around, I knew what works and what doesn't! Previously, I focused on time management, but now I'm prioritizing energy management—and what a difference it's made.

I started with a gentle transition week: only 5 clients booked in with late morning starts. I began each day with a 5km run to regulate my movement needs, gradually returning to my morning rituals of meditation and yoga.

To manage the transition, I:
• Brain dumped all my to-do lists for home, school, private practice, and online coaching
• Cleared financial admin tasks (deliberately scheduling time for this)
• Started reviewing Quarter 4 planning in Trello to manage goals and intentions

I've become more attuned to tasks that light me up versus those that drain me, planning according to my energy levels throughout the day and month. (Check out Lucy Peach's Power of Period for more on this concept!)

Here are my three essential tips for returning to routine after holidays:

1. Create a buffer zone
   • Schedule a transition week with lighter commitments
   • Build in extra time for rest and processing
   • Resist the urge to jump straight into full capacity

This allows your nervous system to gradually readjust while preventing overwhelm.

2. Focus on energy management over time management
   • Identify your peak energy hours
   • Schedule demanding tasks during high-energy periods
   • Build in recovery periods between intensive tasks

Remember: It's not about how much time you have, but how much energy you can sustainably invest.

3. Start with system reset
   • Begin with organizing your space and basic systems
   • Update your calendar and scheduling tools
   • Review and refresh your goals and intentions

This creates a foundation for sustained momentum rather than brief bursts of productivity.

Additional ADHD-friendly strategies for post-holiday transitions:

1. Body-brain activation first
   • Start with movement before mental tasks (like my morning runs)
   • Use music to create energy and momentum
   • Set up a sensory-rich environment (essential oils, fidget tools, textured surfaces)

Remember: Our ADHD brains need physical activation to engage effectively with mental tasks.

2. Chunk it down with visual support
   • Use sticky notes for each task (one task per note)
   • Create a visual "Done List" wall
   • Break big projects into 15-minute chunks
   • Use time-blocking with color coding

Pro tip: I use different coloured sticky notes for different areas (yellow for private practice, pink for online business, blue for home tasks).

3. Dopamine-friendly task management
   • Start with a quick win
   • Use the "task sandwich" method (fun task → challenging task → reward)
   • Build in celebration moments
   • Use body doubling (working alongside someone) for focus
   • Set timers for 20-minute focus sprints

4. Prevent decision fatigue
   • Pre-decide routine elements (outfit, breakfast, work location)
   • Create themed days (e.g., Monday for admin, Tuesday for content creation)
   • Use 'external brain' – write things down on notepads
   • Set up default responses for typical situations

5. Environment setup for success
   • Create distinct zones for different activities
   • Use white noise or focus music
   • Set up a dedicated workspace with all needed tools
   • Remove potential distractions before starting work

One of the most valuable insights from this trip has been developing a deeper acceptance of my neurodivergent brain. This acceptance didn't happen overnight, but witnessing myself and my children's unique ways of processing has cemented this compassionate understanding on a profound level, and hence finding my flow in this blog! Hope you find it helpful!