Falling Back Without Falling Apart – Why Time Changes Hit ADHD Brains Hard
- Brainz Magazine
- 6 days ago
- 4 min read
Written by Shayne Swift, ADHD Coach
Shayne Swift is the founder of Swift Lyfe Coaching and Consulting, specializing in ADHD coaching and personal development. Diagnosed with ADHD in adulthood, Shayne combines lived experience with professional expertise to empower individuals, particularly within communities of color, to navigate their unique challenges and achieve their goals.
Good news: You’re about to get an extra hour of sleep when the clocks “fall back.” Bad news: Your ADHD brain is already panicking about what time it really is. If you’re finding yourself moodier, sleepier, or less motivated lately, it’s not in your head, it’s in your dopamine system, your circadian rhythm, and your light exposure. In other words, it’s science, not failure. Let’s unpack why the seasonal time change hits ADHDers harder than most, and how to outsmart the seasonal slump without turning into a caffeine-fueled blanket burrito.
Why the time change feels like jet lag for your brain
Every cell in your body has an internal clock, your circadian rhythm, that tells it when to wake up, sleep, eat, and function like a semi-responsible adult. This rhythm is synced to sunlight, and when daylight shifts, your brain scrambles to catch up.
For neurotypical brains, this is annoying. For ADHD brains, it’s chaos with a side of existential dread.
Research shows ADHD is closely tied to circadian rhythm disturbances and delayed sleep phases, meaning we naturally fall asleep and wake up later than most people.[1] When the sun starts setting at 4:30 p.m., our dopamine, serotonin, and melatonin get confused, making it harder to stay awake, focus, or regulate emotions.
Think of it like your internal Wi-Fi cutting out every time the sun goes down.
When seasonal affective disorder joins the party
Enter Seasonal Affective Disorder (SAD), the not-so-fun seasonal cousin of depression. It’s linked to low sunlight, serotonin dips, and sluggish dopamine function, all of which ADHD brains already struggle with.[4]
When you combine ADHD and SAD, it’s a perfect storm of executive dysfunction. You want to do all the things, but your brain keeps saying, “Let’s just hibernate and start fresh in April.”
And because ADHDers are also prone to rejection sensitivity and emotional dysregulation, that “blah” feeling can easily turn into guilt or self-criticism. Cue the mental soundtrack, "Why can’t I just get it together?"
Spoiler: You can, just not through sheer willpower.
The dopamine disconnect
Dopamine is the ADHD brain’s favorite (and most unreliable) friend. It’s the neurotransmitter that fuels interest, focus, and motivation, but it’s also heavily influenced by daylight.
According to MacDonald (2024), people with ADHD have irregular dopamine signaling, which affects both motivation and reward processing.[2] When sunlight exposure drops, dopamine dips too, meaning tasks that were once mildly tolerable now feel like climbing Mount Doom in flip-flops.
So no, you’re not being lazy. Your neurotransmitters just went into low-battery mode.
The reality of the seasonal ADHD brain
Let’s be real: ADHDers in late fall are like plants who forgot how to photosynthesize.
We can’t tell if we’re tired or bored.
We crave carbs, naps, and new hobbies simultaneously.
Our planners become aspirational art projects.
We’re not broken, we’re biologically mismatched with our environment. And that mismatch is fixable.
How to outsmart the seasonal slump
Here are a few science-backed, ADHD-friendly strategies to keep your spark during the darker months:
Get bright light ASAP: Within 30 minutes of waking, step into sunlight or use a light therapy lamp. This resets your circadian rhythm and boosts serotonin.[1] Bonus, it feels like charging your mental batteries.
Keep a “cozy structure”: Rigid schedules? No thanks. But ADHD brains love rhythm. Try anchoring your day with three touchpoints, wake-up, midday reset, and wind-down. Example:
Morning light and movement
Midday body doubling or check-in
Evening calm (low lights, low screens, high snacks)
Move for mood: Exercise isn’t just for fitness influencers, it increases dopamine, serotonin, and norepinephrine, which regulate attention and mood.[3] Even a 10-minute dance break counts.
Stack small wins: ADHD motivation thrives on visible progress. Use a “tiny promise” system, one small commitment you know you can keep daily. Every promise kept rebuilds self-trust and helps fight the emotional slump.
Create a cozy environment: Warm lights, textured blankets, plants, and playlists all help your brain associate your space with safety and calm. Remember, cozy doesn’t mean lazy, it means regulated.
When to ask for extra help
If your low mood lasts more than two weeks or you lose interest in things you normally enjoy, it may be time to reach out for support. Treatments for ADHD and SAD overlap, therapy, structured routines, and light therapy are all effective tools.[5]
Sometimes the bravest thing you can do is admit your brain needs a little more light. This season isn’t about forcing productivity. It’s about protecting your rhythm and remembering that slowing down is still progress. You don’t have to outperform the darkness, you just have to out-care it. Get the sunlight. Keep the rituals. Be gentle with your internal clock. Because falling back doesn’t have to mean falling apart.
Read more from Shayne Swift
Shayne Swift, ADHD Coach
Shayne Swift is the founder of Swift Lyfe Coaching and Consulting, where she specializes in ADHD coaching and personal development. Diagnosed with ADHD as an adult, she blends lived experience with professional expertise to help individuals navigate their challenges, particularly in communities of color. With a background in education and life coaching, Shayne has a strong commitment to dismantling the stigma surrounding ADHD and empowering others to thrive. Through Swift Lyfe, she provides clients with the support and tools to achieve balance, success, and fulfillment in their lives.
References:
[1] Nair, A. et al. (2025). Associations of ADHD traits, sleep/circadian factors, and motivation. BMJ Mental Health, 28(1): e301625.
[2] MacDonald, K. (2024). The dopamine hypothesis for ADHD: An evaluation. Frontiers in Psychiatry.
[3] Gruber, R. et al. (2023). The associations between homeostatic and circadian processes and ADHD. Frontiers in Sleep.
[4] Jo, K. et al. (2025). Seasonal changes in mood and behaviors in individuals with ADHD traits. Frontiers in Psychology.
[5] Aware Behavioral Health. (2024). ADHD and Seasonal Affective Disorder: What to Know This Winter.
[6] Healthline. (2025). ADHD and Rejection Sensitivity: Is There a Link?
