The 🌻Summer🌻 Slowdown

What Happens When the Pressure’s Off?

Last month I had A LOT of conversations with clients about end of semester stressors — namely, finals. For some that meant working through test anxiety and perfectionism while others needed specific study strategies to cope with ADHD symptoms or help with self care amidst the stress. After a month of sleep deprivation and survival mode—late-night cramming, forgotten deadlines, and feeling like your brain constantly had 10 tabs open—hopefully you’re feeling somewhat relieved! Now that school’s out and the pressure is technically “off,” things should feel easier… right?

Well, maybe. But for many students who deal with ADHD and perfectionism, summer brings its own kind of challenges—and opportunities.

Summer Can Be a Breeze 💨…

🌤️ No more academic pressure. The relief of not constantly battling procrastination or trying to keep up can feel like taking off a backpack you didn’t realize you were carrying.

🌤️ More freedom to follow your interests. Whether that’s art, sports, gaming, or just finally watching that show you’ve been putting off, summer lets ADHD brains chase novelty in a way that feels natural and energizing.

🌤️ More sleep = better brain. Without the dreaded early alarms, many people with ADHD get closer to their natural sleep rhythm—leading to better mood, focus, and patience.

…Or a Hurricane 🌀

⛈️ Structure? What structure? Without the school schedule, it’s easy to feel, well, lost. Days blur together, motivation drops, and suddenly you’re wondering why you can’t seem to get anything done—even fun things you were looking forward to.

⛈️ More time = more pressure (weirdly). The idea of “making the most of summer” can activate perfectionism in sneaky ways: “I should be doing something productive,” “I need to have the best summer ever,” or “I said I’d get my life together this summer but I haven’t.

⛈️ Boredom hits harder. ADHD brains crave stimulation. Without enough meaningful activity or social interaction, irritability, impulsiveness, and even low mood can creep in.

Summertime Sadness?

That lack of structure, boredom, and/or pressure you’re putting on yourself to “be productive” can definitely put you into a funk. It might feel strange to feel more irritable, down, or just off during the summer, given you likely have a little less on your plate and maybe even a fun vacay planned. Here’s some signs that ADHD (and maybe a little perfectionistic?) brain of yours is craving some direction:

☁️ Feel bored but overwhelmed, unsure where to start with anything

☁️ Beat yourself up for not being “productive enough” or “making the most” of your time

☁️ Start avoiding things (even fun things) and feel worse the longer you put them off

☁️ Notice more low energy, low motivation, or mood dips, even if nothing major is “wrong”

See, ADHD doesn’t just affect attention—it affects emotional regulation too. When you’re feeling stuck or out of sync with your routine, it’s easy to spiral into frustration, self-criticism, or sadness.

And if you also tend to be a perfectionist? That inner critic can actually get louder when the usual pressures (like school) are gone. You might feel like you “should” be relaxing, accomplishing goals, being social, or doing something—and feel bad when you’re not. And while it’s important to be able to let yourself off the hook and relax sometimes, it’s also important to feel fulfilled and energized by how you spend your time off.

Shelter From the Storm

🙂 Build a “light routine.” This doesn’t have to mean scheduling every hour. Try anchoring your day with 1–2 consistent habits—like a morning walk, a set time for lunch, or an evening wind-down. Think of it as scaffolding, not structure prison.

🙃 Do something on purpose. Pick one thing each day to do intentionally—whether it’s organizing your desk, finishing a project, or calling a friend. ADHD and perfectionism love to team up and say “If I can’t do it perfectly, I won’t do it at all.” One tiny win a day breaks that loop.

🙂 Give your brain snacks. Novelty, movement, creativity, and play are fuel for ADHD brains. Try rotating activities (new podcast, creative hobby, physical movement) to keep things feeling fresh and engaging.

🙃 Be gentle with yourself. Just because you could be doing more doesn’t mean you should. Summer isn’t a productivity contest. You deserve rest without guilt.

Final Thought: If school was hard, and now summer feels hard in a totally different way—that doesn’t mean you’re doing something wrong. It might just mean your brain needs different kinds of support depending on the season. And that’s okay.

You don’t need to have your life perfectly together this summer. But if you’re interested in using this time to explore what works for your brain—whether that’s trying new routines, learning ADHD strategies, or just figuring out what makes you feel good—that’s more than enough.