7 Mini Wins That Totally Count as ADHD Progress

Ever had one of those days where getting out of bed felt almost impossible?

 

Like, you’d rather swim with sharks or be naked in front of millions rather than get out of bed?

 

I have. In fact, I recently gave myself a standing ovation (in my head) for walking to the mailbox. Didn’t even open the letters, but hey, progress.

 

With ADHD, the effort often lives behind the scenes.

 

It takes energy to start, to decide, to re-decide, to stop doomscrolling, and then to maybe do the thing. Maybe.

 

When it comes to ADHD progress, it isn’t always what it looks like on Instagram. Sometimes, it’s just keeping your life from unraveling. And, believe it or not, that counts.

 

Here are seven under-celebrated actions that absolutely count as progress, even when your ADHD motivation is nowhere to be found.

 

 

7 Mini Wins That Totally Count as ADHD Progress

 

 

 

1. You Opened the Email (Even If You Didn’t Reply Yet)

As someone who has literally had over 10,000 unopened emails at any given time, I understand the Achilles heel that your inbox can be.

 

If you opened “the” email, you know, the one that you were dreading, you deserve a pat on the back.

 

You didn’t ghost the task. You peeked through the door, and that counts for something.

 

Opening an email you’ve been avoiding is like making eye contact with a wild animal: terrifying, brave, and not for the faint of executive function.

 

Why it counts: You faced something uncomfortable. ADHD productivity often means facing friction, and this tiny step breaks avoidance patterns.

 

Pro tip: If the reply takes under 2 minutes, do it now. If not, write one sentence on a sticky note: “Waiting on reply re: [topic].” Now your brain doesn’t have to host the entire email thread.

 

 

 

2. You Started Laundry (Even If It’s Still in the Washer)

Look, no matter what anybody tells you, laundry is hard and it’s a big deal when you (finally) do it. Especially when you have ADHD.

 

I’ve lived with clean laundry in my washer for two business days. Still smelled fine.

 

Why it counts: Starting is the Everest of ADHD progress. Task initiation is a major hurdle. Also, small wins trigger dopamine release, which helps ADHD brains stay motivated.

 

Even if starting the process is painful, remember that laundry limbo is still further than laundry denial.

 

Think of it this way: ADHD success often looks like “90% done,” and that 90% still saves your future self from being without any clean clothes.

 

 

 

3. You Remembered to Eat Something Real

Raise your hand if you’ve gotten to sunset and realized that you didn’t eat anything. 

 

If you ate today, you deserve to celebrate yourself.

 

Also, “real” is flexible. Cereal counts. A banana counts. Leftover mac and cheese? Also counts.

 

Why it matters: Your brain can’t focus if it’s running on fumes. ADHD and food are deeply linked, especially when low blood sugar can trigger a full shutdown.

 

Try these quick foods in a pinch:

• String cheese + apple
• Nut butter on toast
• A boiled egg
• Protein bar you don’t hate

Remember, you can’t schedule your life if your brain thinks it’s starving in the wilderness.

 

 

 

4. You Got the Chaos Out of Your Head

If your brain is an information overload nightmare, a brain dump is your internal task manager.

 

I’ll never stop singing the praises of an old-fashioned writing session because it’s saved me from chaos too many times.

 

Why it counts: ADHD overwhelm thrives in silence. Letting your thoughts out lowers the mental static. Whether it’s a scribbled mess (or voice note rant), you’re clearing bandwidth.

 

And a hidden benefit is that a brain dump can be a pre-to-do list in disguise.

 

When I started brain dumping weekly, I realized I wasn’t a disaster. In actuality, I just had a thousand unresolved thoughts running quietly in the background.

 

 

 

5. You Sent That Awkward Text (Even If It Was Late)

I’m a kind of notorious bad texter. If I respond to someone within 36 hours, I count it as a win.

 

The real MVP message? “Hey, sorry for the delay, my brain was being loud.” 

 

Why it matters: ADHD and relationships are tough. Time blindness, anxiety, and communication fatigue make simple outreach feel huge.

 

Sending a text, even late, repairs connections and says, ‘I care.’ I’m trying.

 

Script it: “Hey, sorry I vanished. Been managing some brain chaos. Hope you’re doing okay.”

 

Gentle reminder: It’s not about when you reached out. It’s that you did.

 

 

 

6. You Took a Real Break (Instead of Pushing Through)

Pushing through everything isn’t the flex that some people think it is.

 

Lying down on the floor and staring at the ceiling for 6 minutes? Iconic.

 

Why it counts: ADHD burnout builds fast. If you paused before melting down, you showed up for your future self.

 

You don’t earn rest by finishing. It just comes with existing.

 

Rest Without Guilt Checklist:

• Phone on airplane mode
• 10-minute timer
• Breathe, stretch, nap, stare out the window

This one changed my life. When I actually scheduled breaks instead of “collapsing when convenient,” my energy way lasted longer.

 

 

 

7. You Forgave Yourself for Not Being Perfect

Yep. This one is important even if everything else on this list fell through.

 

Why it matters: Self-compassion is the foundational ADHD skill. Without it, shame eats your momentum for breakfast, and ADHD progress can be virtually non-existent.

 

You can’t self-criticize your way into progress, but you can self-support your way there.

 

One time, I missed four deadlines in a row. I forgave myself, reset the calendar, and lived to meet another one. That’s true ADHD progress.

 

 

 

The Takeaway: Small Doesn’t Mean Stuck

ADHD progress isn’t about streaks or spreadsheets. Motion is absolutely what counts. 

 

It’s about showing up in tiny, often invisible ways.

 

If you made one decision today that helped your brain feel safer, calmer, or slightly less chaotic, that matters.

 

Don’t let perfection steal your momentum. You’re already doing better than you think.

 

Save this as a permission slip for when you feel behind.