When the World Slows Down: ADHD, Summer, and the Wobbly Routine

Last year, I convinced myself I was a failure because I hadn’t booked a new client in two weeks. It was the middle of August, the kids were home, and half the country seemed to be at a beach or glamping in Cornwall. My inbox was quiet, the phone had stopped ringing, and even the post seemed to be having a holiday. But instead of recognising the seasonal lull, my ADHD brain decided this was it. The end. Doom.

I started catastrophising. Maybe I was losing my edge. Maybe I wasn’t cut out for this. Maybe I should dust off my old financial planning suit and go back to “a proper job”,  even though I knew deep down that wasn’t the life I wanted anymore.

What I didn’t realise then, and what I now help my clients understand, is that summer plays havoc with our sense of structure. And if you’re wired for ADHD, a shaky structure can make everything else feel like it’s falling apart.

The ADHD Summer Struggle

Summer can throw our routines into disarray. Maybe your kids are off school, your mornings start later, and you’re not going to bed at the usual time. If you’re self-employed or run a small business, you might notice fewer enquiries. That “August slump” can feel personal, even though it’s entirely predictable.

And if you’re wired with ADHD, this change in rhythm can hit harder. Our brains crave stimulation and structure. When that disappears, we can spiral into all or nothing thinking: “If I’m not busy, I must be failing.” Sound familiar?

All or nothing thinking is a classic ADHD trap. It’s the voice that says you’re either smashing it or you’re a disaster, no middle ground. You either had a perfect day, or it was a total waste. But life isn’t like that. Business isn’t like that. And neither are you.

Interestingly, a 2024 peer-reviewed study published in Frontiers in Psychiatry examined how seasonal patterns influence adult ADHD. The researchers found that “adults with ADHD are especially sensitive to seasonal fluctuations in daylight and routine, which can significantly impact emotional regulation, attention, and motivation.” (PubMed PMID: 39892215). This helps explain why the summer lull can feel like such a struggle,  it’s not laziness, it’s your nervous system responding to real environmental shifts.

What Are You Really Telling Yourself?

If you’re judging yourself harshly, take a moment to notice the message. Are you calling yourself lazy? Saying you’re wasting your potential? Would you say that to a friend in the same position?

When business slows, our inner critic often pipes up. But is that voice telling the truth? Or is it just reacting to the discomfort of change?

I remember one particular day when I sat in my home office doing absolutely nothing for two hours. I wasn’t scrolling, I wasn’t reading, I wasn’t working. I was just… stuck. And the longer I sat, the louder the internal noise got. “You’re lazy.” “You should be doing more.” “What’s wrong with you?”

Eventually, I got up, walked to the corner shop, bought some milk I didn’t really need, and came back. But that small movement broke the spell. I was able to do one small task, then another. It reminded me that action doesn’t have to start big. It just has to start.

Reboot Your Routine

Rather than wait for September to feel “normal” again, try building a new summer routine, one that works for now.

Here are a few practical things that can help:

1. Create a morning starter ritual: You might not be doing the school run, but you can still walk to the corner shop or round the block to signal the start of your day.
2. Set an intention each day: Pick one small thing to accomplish. Action breeds action. Inaction breeds more of the same.
3. Choose a five-minute task: Something tiny, like sending an email or making a list. Start small, especially when the big stuff feels overwhelming.
4. Use a physical to-do list: Crossing things off at the end of the day gives your brain proof of progress. ADHD loves visual wins.
5. Create an internal deadline for a task you want to complete: Even a pretend deadline can help trigger motivation and give structure to your time.
6. Book some meetings with people you like or trust: Getting out of your own head and having a chat can change your whole outlook. You might help someone else too, and you never know what might come from those conversations.
7. Reflect on success daily: What did you do today that moved you forward? Write it down. Even if it was just getting out of bed on time.
8. If you’ve tried all this and it’s still not shifting: Maybe it’s time to reach out for some help. You don’t have to figure it all out on your own.

Also, think about how you’ll end your day. Maybe a short walk, some journaling, or reviewing what you got done. Celebrate it, even if it feels small.

Beware the Pressure Trap

Pressure can paralyse. When we tell ourselves we must make this month work or have to launch something now, we trigger the very procrastination we want to avoid. ADHD brains often freeze under pressure, especially when the reward or urgency isn’t immediate.

It’s also very easy to slip into a negative spiral and convince yourself this is permanent. That the enquiries have dried up for good. That you’re going to run out of money and lose your home. I’ve been there. It feels very real. But the truth is, summer holidays don’t last forever. The rhythm returns. The work picks up. This is just a season, not the end.

If you’re caught in that spiral, ask yourself: how realistic is it that this quiet spell will last forever? What evidence do you have that the work won’t return? The more you engage with that fear, the more power it gains. Instead, try finding even one small example from the past where things picked up again. That counter-evidence matters.

Instead of pushing harder, try reaching out. Message someone you used to work with. Ask them for a coffee and a catch-up. You never know what seeds you might be planting.

Summer is also a great time to explore new ideas without the usual distractions. If you’re thinking of launching something in the autumn, now might be the perfect time to brainstorm, sketch out a plan, or gather feedback from someone you trust.

Judge Yourself on Actions, Not Outcomes

Here’s the kicker: You don’t control the outcomes, only the actions. And when you have ADHD, it’s so easy to tie your self-worth to results that might be influenced by things far beyond your control.

You might send ten emails and hear nothing back. That doesn’t mean you’ve failed. It means you took action.

Judge your success by what you do, not what comes of it. Because in a seasonal business, or during a wobbly time like summer, results can be misleading. But actions? They’re always evidence that you showed up.

One wise friend once told me, “In business, it’s either summer or it’s winter.” That stuck with me. Summer is slower, but it won’t last forever. Neither will winter. If things feel slow now, that’s okay. The pace will pick up. And when it does, you’ll be glad you used this time to reset rather than retreat.

I’ve lived this pattern. As an ADHD coach, I help people like you build sustainable routines, especially in wobbly seasons. Summer might be quiet, but it’s not wasted. You still matter. You’re still moving.

Click here to book your discovery call with me today or send me an enquiry. Let’s see if I can help you get moving again.

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