Summer Slump? 5 Steps to Transform The Rest of Your Year

Summer can feel like a strange in-between.

Routines fall apart, motivation melts with the heat, and time blurs into a strange mix of “I should be doing something” and “What was I supposed to be doing again?”

If you live with ADHD, this lack of structure and stimulation can leave you feeling out of sorts.

It’s not just laziness or a lack of discipline—it’s your brain missing the scaffolding that helps you thrive.

But here's the good news: a mid-year reset can help you shift from drifting to intentional momentum.

Whether you're in a summer slump, navigating transition, or simply craving clarity, these five steps will help you reset your mindset, energy, and goals.

(And no, it doesn't have to be summertime to do this.)

APPRECIATE

Our brains naturally fixate on what hasn’t gotten done. So first, let's pause and look at what has.

Take stock of how much growth you’ve experienced since the start of the year, even if it didn’t come with a checklist or a shiny finish line.

Reflect on:

• The boundaries you now hold that once felt impossible

• The tasks you tackled that used to feel monumentally overwhelming

• The way you advocate for yourself more clearly

• How you’ve bounced back from setbacks you once thought would break you

Progress is worth celebrating, even if it didn’t look “productive” on paper.

PAUSE... Check in

Instead of pushing through the slump, allow space to check in with how you're actually doing. ADHD brains are often in go-mode or guilt-mode, with little room in between to reflect.

Ask yourself:

• What is my brain really feeling right now?

• What is it craving—stimulation, rest, clarity, fun?

• What’s been working well lately?

• What habits, systems, or expectations feel heavy or outdated?

This step is about getting honest without judgment. Let yourself be curious, not critical.

RESET

We're not talking about starting over. It's about re-aligning with your purpose. 

Mid-year is the perfect time to check whether your energy is still going in a direction that excites or fulfills you.

Try asking:

• Am I still passionate about the goals I set earlier this year?

• Are they even my goals anymore, or am I chasing what I “should” want?

• What needs to pivot: my priorities, my strategies, or my expectations?

Give yourself permission to shift focus. Changing direction isn’t failure—it’s wisdom.

RECHARGE

ADHDers often run on empty without realizing it until we crash. Before you jump into what’s next, give your nervous system and brain the fuel it actually needs.

Fill your cup before pouring.

Push yourself to do the things you know will energize you:

• Plan a low-pressure hangout with friends who make you feel safe and energized

• Move your body in a way that feels joyful, not punishing

• Dive into a hobby, interest, or creative outlet just for the sake of it

• Let yourself rest guilt-free

Recharging isn’t optional. It’s maintenance for our energy, creativity, and emotional regulation.

REFOCUS

Once you feel a bit more grounded, choose one small next step.

ADHD brains thrive on momentum—but starting is the hardest part.

Instead of setting a massive goal, ask:

What’s the 1% action I can take today to get the ball rolling?

That might look like:

• Opening a document and giving it a title

• Sending one email you’ve been avoiding

• Writing the first line of your speech, plan, or idea

• Signing up for a class, webinar, or program you’ve been eyeing

You don’t have to build the whole staircase—just take the first step. Once you’re moving, momentum becomes easier to maintain.

You're not alone in feeling the “Summer Slump” and it doesn’t mean you’ve failed, it just means your brain is signaling that something needs to shift. These five steps can help you realign with your values, your energy, and your goals so you can finish the year with clarity instead of burnout.

So whether it’s July or October or just a Tuesday that feels foggy, come back to this reset and give yourself permission to appreciate, pause, reset, recharge, and refocus.

🎓 P.S. Ready to turn this reset into long-term transformation—for you and your coaching clients?

Get your momentum back while earning 38 ICF + 25.5 PAAC credits in the 3C Activation Coach Training Program.

Let this be the moment you start showing up for the version of you you're becoming.

I believe in you,

Coach Brooke