No labels required — just practical support for focus, follow-through, and a brain that’s carrying a lot.

Have you ever thought…

“Why can I organise everyone else’s life — but not my own?”

Or:

• you start one task, then start five more

• you forget what you came into the room for

• you avoid the one thing that matters, then panic later

• you feel capable… but inconsistent

First, breathe.

Second, listen carefully:

You’re not lazy.
You’re not “too old to change”.
And you’re definitely not alone.

Some women (like myself) discover ADHD in adulthood (often after years of masking). Others don’t have ADHD — they’re just living under the weight of midlife mental load, stress, and hormonal changes.

Either way, you deserve support.

So today I’m giving you a midlife-friendly system that works for “ADHD-ish days” — even if you’ve never been diagnosed and don’t want a label.

Quick note (because I care about you)

If you suspect ADHD or you’re really struggling, it can help to chat with a qualified health professional for assessment and support.

Tools like schedules, timers and external structure are often recommended, but personalised care matters.

Now — let’s get practical.

The core problem isn’t motivation — it’s executive function

On scattered days, the struggle is usually:

• starting

• prioritising

• switching tasks without losing hours

• remembering

• regulating attention

So the solution isn’t “try harder”.

The solution is: make your life more external.

Because when your brain is busy, your environment needs to do more of the remembering.

The Midlife “External Brain” System (simple + sustainable)

Part 1: One home base (so you stop losing everything)

Choose ONE place for your life:

• one notebook, or

• one notes app, or

• one planner

Not three.

This is where:

• tasks live

• appointments get recorded

• ideas go when your brain is buzzing

Consistency beats perfection.

Part 2: The 3-list method (so your to-do list stops bullying you)

Make three lists:

1. Today (Top 3 only)

2. This Week

3. Later / Parking Lot

If it’s not Top 3, it doesn’t get to boss you around today.

Part 3: Timers are your best mate (seriously)

On “stuck” days, set a timer for 10 minutes and say:
“I’m only starting. I’m not finishing.”

This lowers the mental barrier.

Timers and structured scheduling are commonly recommended to support time management for ADHD brains.

Part 4: The “visible next step” trick

Write the next step so small it feels almost silly:

• open laptop

• find document

• write one sentence

• reply to one email

• put laundry in machine

Your brain can’t argue with a tiny step.

Part 5: Body doubling (the underrated superpower)

Body doubling means doing tasks while someone else is present — in person or on a call.

It works because it creates gentle external accountability — a strategy often recommended for ADHD time management.

Examples:

• fold laundry while chatting to a friend

• do admin while your partner sits nearby

• coworking sessions (even virtual)

No shame. Just smart.

The “Two-Block Day” plan (for when you’re overwhelmed)

When everything feels too big, simplify the whole day into two blocks:

Block 1: Life Admin (45–60 mins)

• calls

• booking

• emails

• forms

• “adulting tasks”

Block 2: One Meaningful Task (25–90 mins)

This is your one thing that moves life forward.

That’s it.

If you do those two blocks, you win the day.

Make your environment do the work (midlife edition)

Use cues

• shoes by the door = walk

• vitamins next to kettle = remember

• notebook on bench = brain dump

Reduce friction

• keep the charger where you sit

• keep scissors and tape in one place

• create a “landing pad” for keys/bag/glasses

Use an ADHD-friendly planner style (if it helps)

Some women do better with:

• simple daily pages

• big open spaces

• minimal decoration

• checklists for repeats

Planners designed for ADHD can help some adults, especially when they’re used consistently and simply.

When you feel ashamed (a midlife truth bomb)

Shame makes executive function worse.

So, when you hear:

“What is wrong with me?”

Swap it for:

“What support do I need today?”

That question changes everything.

A gentle faith-inclusive moment (optional)

If faith is part of your world, remember this:

• You’re not loved more on your productive days.

• You’re not less worthy on your messy days.

• You are allowed to need systems.

• You are allowed to need help.

• You are allowed to be human.

Your next step (choose one — not five)

Pick ONE to try today:

• the Top 3 list

• a 10-minute timer start

• a two-block day

• one home base notebook

Small shifts, repeated, become a whole new life rhythm.

Until we chat again,

Blessing & hugs to you my dear friend,

Dianne xx