entering into motherhood can feel overwhelming enough, but when you add ADHD and postpartum recovery into the mix, it can feel impossible to stay on top of life. If you’re type B, time-blind, overstimulated girl wondering how you will get through the postpartum season, these habits are for you.

1. get fresh air every single day

this sounds so simple but is really such a game changer. fresh air can help regulate emotions and gives you a break from overstimulation. at the beginning my goal was literally just standing in the doorway or cracking a window, then i would sit outside on the porch, and eventually i would go for a proper hot girl stroller walk

2. one load of laundry every day

laundry pile-ups are overwhelming. i am not the best at laundry in the best of times, and when i was freshly postpartum, we found that just doing one load a day (and NOT worrying about folding everything) keeps things manageable. embrace the “clean but not perfect” approach—just wash, toss in bins, and move on. for the first few weeks we just were happy the clothes and burp rags were clean

3. don’t forget protein

ADHD brains thrive on protein, but when you’re busy, it’s easy to forget the importance of it. keep quick, easy options on hand: protein shakes, boiled eggs, greek yogurt, nuts, or string cheese. eating enough protein helps stabilize your energy, mood, and focus. if you are really finding you cannot get your protein in, consider getting protein drinks from costso (i love the strawberry stortcake alani’s)

4. use bins, stop folding

folding clothes is optional, especially when it is so tiny! i felt overwhelmed with keeping laundry clean at the beginning, and trying to fold everything just felt so daunting. we used bins and just would sort the clean laundry into them (ex. pjs, onesies, socks, burp rags)

5. mini diaper bag in every bag

my adhd mind has the tendency to be forgetful, and i also didn’t always want to lug around a massive bag. i had little pouches for each bag i owned and would stock a diaper, wipes and a snack for me so that I had easy access no matter what bag i used. we also keep a tote in the car with back up supplies as well!

pro-tip: make sure your pouches are CLEAR so you can easily see what is in them. i love these ones on amazon

6. manage your sensory enviroment

the two biggest triggers for my sensory overload during postpartum were too much SOUND and my floor being sticky / having crumbs on it. the things that helped me with this were noise cancelling headphones (i have airpods as well as some over ear headphones), and then having good socks + slippers that allowed me to ignore the fact that my floor was dirty. trust me, mopping the floor during this time is not a priority

little things like this can make a huge difference in how regulated and comfortable you feel throughout the day.

the best postpartum socks (and just all time socks) have to be these ones.

7. use an app for time blindness

now i know that tracking apps (for nursing, sleep, etc) can become a little obsessive or anxiety inducing for some new moms, but i personally loved tracking my nursing sessions. the reason this was important to me was because I can tend to be quite time blind, and lose track of time. having an app to remind me that yes, it already has been 3 hours since you last nursed was extremely helpful! there are so many apps out there, but i loved the Nara app! no subscription / it’s all free (and a cute sun icon for the app)

8. use a menu / write down your “free time tasks”

this time of life can feel so chaotic. all your regular routines are so different, your entire circadian rhythm is thrown off, your hormones are all over! trying to expect yourself to just do all the things that you would normally do is just too much.

sometimes when i would get a moment to myself postpartum, i wouldn’t know what to do with that time, but then i would know there were things i *should* be doing, or wanted to be doing but just couldn’t remember what.

as you go throughout your days, keep a quick list in your notes app of small quick tasks for those moments when you do have a bit of downtime:

• reply to texts
• drink water
• wipe down the sink
• place amazon order
• listen to your fave podcast

this eliminates decision fatigue and makes it easier to get little things done.

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final thoughts

being a mom isn’t about doing things the “right” way—it’s about doing things in a way that actually works for you. let go of unrealistic expectations and find small habits that make your life easier! don’t expect yourself to have this insane routine that you do every single day. evaluate your energy level each morning and just show up as best you can each day!

despite being so scared to be a mom, i wouldn’t trade it for the world. even on the hard days, i still end each day feeling so blessed to get to learn and grow alongside my baby 🫶🏼