March 26, 2025 • 17 mins
Today, we're diving deep into a topic that resonates with many entrepreneurs, especially those navigating the unique challenges of ADHD: burnout. Despite the common belief that following your passion shields you from burnout, today we are going to challenge this myth. We'll journey inside the ADHD brain, exploring how the demands of entrepreneurship can lead to cognitive fatigue and burnout—no matter how passionate you are about your work.
We'll talk about seven practical tools to help manage these challenges effectively. From time blocking and body doubling to mindfulness and self-compassion, I provided actionable strategies to support your entrepreneurial journey. Remember, burnout isn't a sign that you're on the wrong path; it's a reminder to adjust your approach and implement the right tools to align with your ADHD brain. So grab a seat, take a deep breath, and tune in as I guide you through thriving in the beautiful chaos of entrepreneurial life, one imperfect step at a time.
00:00 AD "Lucky Deals on Whatnot App"
03:33 Depleting Drive Under Business Stress
09:16 Silent Company Boosts Focus
11:20 Daily Stress-Relief Practice
12:45 Mixed Feelings on Weighted Blankets
16:52 "Podcast Disclaimer: Seek Professional Help"
Follow Lucky Dealz on Whatnot App: https://www.whatnot.com/live/e4f2d074-6e45-40b5-8dc1-b4ebd2889315?referringSource=listings_serp&app=web&sharing_channel=copyLink&invitedBy=jenlan14593&sender_id=16464426
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Looking for a thrilling new wayto snag amazing deals on your
(00:03):
favorite health and beautyproducts.
Then you need to check out luckydeals on the whatnot app.
What not is a dynamic liveshopping platform.
That's revolutionizing onlineretail.
And lucky deals brings anincredible energy to that
experience.
Simply download the free whatnotapp onto your phone search for
lucky deals and join theirlively streams.
(00:23):
You'll be able to participate inlive auctions, ask questions and
become a part of that vibrantcommunity.
Lucky deals offers fantasticbargains on a wide range of
health and beauty items, bothindividually and in bundles.
So you're sure to find somethingthat you love.
Plus they frequently hostexciting giveaways during their
shows, giving you a chance towin amazing products.
(00:45):
Enjoy the convenience ofshopping from the comfort of
your home or on the go andconnect with other enthusiastic
shoppers in a fun and welcomingenvironment.
Lucky deal streams most days ofthe week.
So be sure to download thewhatnot app search for and
follow lucky deals and setreminders for their upcoming
shows.
Get ready for a fun andrewarding shopping, adventure
(01:05):
and experience the excitement oflive shopping.
With lucky deals on whatnot.
The link to the whatnot app willbe in the show notes.
Now, go get those deals Allright, buckle up because today
we're diving into the fiery pitof burnout and let's be real.
If you're like me with ADHD,that pit can feel a little too
familiar.
(01:26):
I'm your host, Jen Lander, yourADHD fueled psychiatric nurse
practitioner here to tell youthat you are not alone.
My friend.
Okay.
So this week's topic issomething that I've been
wrestling with for a while.
Burnout.
Specifically the myth that ifyou're passionate about what
(01:47):
you're doing, you won't getburnt out.
I hear this all the time,especially in the
entrepreneurial space.
So Follow your passion.
They say you'll never work a dayin your life.
They say.
And while I wholeheartedly agreethat passion is essential, it
doesn't magically shield us fromburnout, especially with ADHD.
Honestly, building a business,even one that you love involves
(02:10):
a mountain of tasks that requirestrong executive functioning
planning, organizing,scheduling, tracking, finances,
marketing, the list goes on andon.
And for those of us with ADHD.
Those are the very tasks thatcan feel like climbing Mount
Everest.
And flip-flops.
Now, some of you might bethinking, but I love what I do.
How can I be burnt out?
(02:31):
And that's exactly what I wantto address.
So you can be incrediblypassionate about your business
and still experienced burnout.
It's not a reflection of yourpassion.
It's a reflection of the uniquechallenges of our ADHD brains.
So here's a little snippet ofthe neuroscience of what is
actually happening in our brainswhen we're struggling with
(02:52):
executive functioning and facingburnout.
Essentially our prefrontalcortex, the part of our brain
responsible for executivefunction.
Is like a slightly underfundedunderstaffed control center.
It relies heavily onneurotransmitters like dopamine
and norepinephrine, which areoften in short supply with
(03:13):
people who have ADHD.
So when we're faced with tasksthat demand sustained attention
planning and organization, ourbrains have to work extra hard.
This constant effort can lead tocognitive fatigue and eventually
burnout.
So think of it like this, yourbrain is a high performance
engine, but it's running onfumes.
(03:33):
The more you push it, the moredepleted it becomes.
And when you add the stress ofrunning a business, the
emotional toll, fluctuatingdopamine levels, and the
constant barrage ofdistractions, it's a recipe for
disaster.
And here's the kicker.
Even if you've mastered a ton ofcoping skills, even if you know
all the strategies, stressorscan still throw your brain into
(03:54):
dysregulation.
So a sudden financial setback, adifficult.
Client or even lack of sleep cantrigger a cascade of executive
function challenges.
So it's not a failure.
It's just the reality of how ourbrains work.
Don't panic.
There is good news coming.
There are some tools that we canrely on during those setbacks.
(04:16):
These tools and strategies canhelp us manage those challenges
and thrive in our businesses.
Okay.
So I'm going to give you sevenpractical tools that can make
your ADHD entrepreneurialjourney a little bit easier.
Number one.
Time, blocking and prioritizing.
So we're going to tame the timebeast.
Time-blocking isn't just aboutscheduling.
(04:36):
It's about structuring your dayto work with your ADHD brain.
Not against it.
The key is to break down largedaunting tasks into smaller time
bound chunks.
And instead of work onmarketing, break it down to 30
minutes of social media contentcreation followed by 15 minute
break.
(04:57):
There is power in small chunks.
So ADHD brains.
Often struggle with sustainedattention.
So small chunks allow forfrequent dopamine hits as you
complete each segment.
And that's, what's going to keepyou motivated.
Visual timers.
So these are game changers.
The visual representation oftime ticking away can create a
(05:18):
sense of urgency and focus andit helps you stay on track.
We want to be able to manage ourfocus.
There's a misconception thatpeople with ADHD have trouble
focusing.
And while that's kind of true,it's also kind of not because
you think about kids who canreally focus on video games.
Like it's where you're puttingyour attention and focus because
(05:39):
they're getting.
Intense quick hits of dopamine,and they're able to sustain
their attention and focus forhours at a time so we can focus.
And sometimes we tend to behyper focusing on things.
So if we tend to hyper-focus, wewant to schedule it.
So allocate time for thoseintense bursts of productivity,
but also set alarms to remindyourself, to take breaks and
(06:01):
switch tasks.
Flexibility is key.
ADHD.
Brains are unpredictable.
So build flexibility into yourschedule.
So don't beat yourself up.
If things don't.
Go exactly as planned adjust andmove on.
Use techniques to prioritizetasks.
So not all tasks are equal.
So you could use a method likethe Eisenhower matrix.
(06:24):
So the Eisenhower matrix alsoknown as the urgent important
matrix is a powerful tool forprioritizing tasks is based on
the urgency and importance.
It helps you to distinguishbetween what truly matters and
what's just noise.
So the major.
I can talk.
So the matrix is divided intofour quadrants quadrant.
(06:44):
One is urgent and important.
Do first.
These are the tasks that requireimmediate action and they have
significant consequences.
So think deadlines, crisisemergencies quadrant two.
These are important, but noturgent tasks.
So schedule these tasks arecrucial for long-term success,
but don't have that immediatedeadline.
(07:06):
So this is where strategicplanning, relationship building
and personal developmentresides.
Quadrant three is urgent, butnot important.
So delegate these tasks, demandattention, but don't contribute
significantly to your goals.
They often involve interruptionsor requests from other people.
Quadrant four, not urgent andnot important eliminate.
(07:30):
So these are time-wastingactivities that provide little
to no value and we ain't gottime for that.
So buh-bye took quadrant four.
So this can be helpful forpeople who have ADHD, because
it's, it creates clarity andfocus.
It's providing a clear frameworkfor prioritizing tasks, reducing
overwhelm.
And it also helps to reducedecision fatigue.
(07:52):
So by categorizing tasks, youcan make quicker decisions about
what you want to focus on.
And then strategic planning.
So it helps you to allocate timeto important, but not urgent
tasks, which are often neglectedby ADHD brains.
And delegation.
So it highlights tasks that canbe delegated and it's eight.
So you're able to free up yourtime and your energy.
(08:13):
Okay, so tool number two, bodydoubling.
There is power and presence.
Bottled bodied, Evalineleverages the social aspect of
our brains to combatprocrastination and improve
focused.
So it's not about someonetelling you what to do.
It's about having theirpresence, create a sense of
accountability and reducedistractions.
So virtual body doubling.
(08:35):
This is something that Iactually didn't know was a thing
like to have virtual bodydoubling.
But when I was preparing forthis episode, I was kind of
looking into this a little bitmore.
When it was brought to myattention.
So there are platforms likefocus mate, which allow you to
work alongside others virtually,and it's creating a shared
workspace environment.
So that's pretty cool.
(08:56):
The focus may, I think it is apaid prescription.
Um, I was seeing it's betweenseven to$10 a month.
I believe it is.
But if that's an interest ofyours, I would definitely check
it out.
Cause that seemed pretty cool tome.
And then coworking spaces.
So if possible, consider workingin a coworking space so that
ambient noise and the presenceof other people can be
(09:17):
surprisingly helpful.
So think coffee shops, if you'reworking from home and you live
with someone, just having themphysically be in the room, but
not talking to you can also behelpful.
For some people, this canactually reduce distractions
knowing that someone is therecan reduce the urge to check
your phone and just getsidetracked.
Accountability partners isimportant.
(09:39):
So find a fellow entrepreneur ora friend who understands your
ADHD.
Then schedule regular check-insor co-working sessions with
them.
So with this body doubling.
The presence of another personcan activate mirror neurons in
our brains, which are associatedwith social learning and
motivation.
It helps us get stuff done.
(10:00):
And that's very important,obviously.
Number three externalizingtasks.
Our working memory is limitedand ADHD brains often struggle
with holding multiple pieces ofinformation at once
externalizing tasks frees upthat mental space, reducing
cognitive overload and anxiety.
So there's digital tools that wecan use.
It's apps like to do list notionor Trillo that can help organize
(10:24):
tasks, projects, and ideas,vision boards, and checklist can
be particularly helpful.
Mind mapping.
So this visual technique allowsyou to brainstorm ideas and
organize information in anonlinear way.
Which can be more intuitive forpeople who have ADHD.
Voice notes.
So of writing feels overwhelmingvoice notes can help capture
(10:46):
ideas or to dues.
Whiteboards and sticky notesthis is the low tech tool can be
incredibly effective for visuallearners.
I'm all about the sticky notes.
My brain tends to thrive there.
Number four mindfulness andstress management.
Stress exacerbates ADHDsymptoms.
It's creating a vicious cycle.
(11:07):
So mindfulness techniques canhelp regulate the nervous system
and improve our focus, deepbreathing exercises.
So simple techniques like boxbreathing or 4, 7, 8 breathing
can quickly calm the nervoussystem or keep it regulated
throughout the day.
A few months ago, I starteddoing this almost daily and it
(11:27):
has made a huge difference inreducing stress and anxiety.
I highly recommend this.
Just a side note.
I do recognize how annoying itcan be for someone who's already
feeling anxious to be told, tojust breathe.
It can absolutely be helpful,but that's not what I'm talking
about here.
I'm talking about debriefingexercises to be used as a
(11:49):
preventative tool.
So do them before you becomeanxious and stressed.
So make it a daily habit.
I like to do this first thing inthe morning before all the
stress and anxiety start tryingto bring me down.
So doing this as helped me tolet anxiety and stress know that
I can't play today.
I am busy.
Thank you for stopping by, butno, thanks.
(12:09):
So please just give it a try.
Cause I think it could be veryhelpful.
It absolutely has been for me.
Meditation and guided imagery.
So even a few minutes of dailymeditation can improve focus and
reduce anxiety apps likeHeadspace or calm offer guided
meditations, tailored todifferent needs.
Movement and exercise.
So physical activity is apowerful stress reliever and can
(12:30):
improve focus and mood naturetherapy.
So spending time in nature, thisis a big one for me.
It has been shown to reducestress and improve cognitive
function.
And I absolutely have seen thisfirsthand.
It does work sensory tools.
So fidget toys, weightedblankets.
I'm not big on the weightedblankets.
I have tried them before.
Um, I'm not, I don't personallylike them, but I know a lot of
(12:52):
people who do so if you haven'ttried them, I would recommend
it.
Or noise canceling headphonescan help regulate sensory input
and reduce distractions.
Number five delegate andoutsource.
So know your limits delegating.
Isn't a sign of weakness.
It's a strategic move to focuson your strengths and conserve
energy.
Virtual assistance.
(13:12):
So VA's can handleadministrative tasks, social
media management, or customerservice, freelancers there's
platforms like Upwork or Fiverrthat allow you to hire
freelancers for specificprojects.
And focus on the tasks that youExcel at and that bring you joy.
So if you can delegate the otherthings and start small, so even
(13:33):
delegating a few small tasks canmake a big difference.
Number six.
Set realistic expectations.
So remember that you're not amachine be kind to yourself and
set realistic goals, allow forthe breaks and the downtime.
I have a perfectionistic traitand perfectionism is a common
trait among entrepreneurs, butit can be particularly damaging
(13:54):
for those who have ADHD.
So, what you want to do iscelebrate small wins,
acknowledge and celebrate youraccomplishments.
No matter how small this isgoing to bring you some
momentum.
Learn from your mistakes.
So view mistakes as learningopportunities, not failures.
This is going to take somepractice if you are a
perfectionist, because if thosethings aren't perfect, then they
(14:16):
will often feel like intensefailures, whatever we practice,
we strengthen.
So practice viewing mistakes asan opportunity, not a failure.
Prioritize self care.
So schedule regular breaks.
Get enough sleep and fuel yourbodies with balanced nutrition.
And then try to not compareyourself.
Everyone's journey is different.
Focus on your progress.
(14:36):
Just have that tunnel vision.
Very important.
And set boundaries.
So learn to say no to tasks orcommitments that are draining
your energy.
This too takes practice,especially if you're not used to
setting boundaries, but again,practice and you will eventually
gain some strength in this area.
And number seven self-compassionso practice self-compassion it's
(14:57):
okay.
If you have to take a break it'sokay.
If you have to put something offuntil tomorrow, you are not a
failure for needing to take abreak self-compassion is about
treating yourself with the samekindness and understanding that
you offer to other people.
So acknowledge, your struggles.
It's okay.
To have bad days or to strugglewith certain tasks.
Practice self-talk so replacenegative self-talk with positive
(15:20):
affirmations.
If you're a heavy hitter on thenegative self-talk then it might
be more realistic to jump fromnegative self-talk to neutral
self-talk and then eventuallypositive self-talk.
And forgive yourself.
So we all make mistakes.
Forgive yourself and move on.
Seek support.
So talk to a therapist, a coach,or a support group if needed,
(15:41):
and remember your strengths.
So focus on your strengths.
What we think about becomesmagnified.
So if we think about thenegative, we're going to magnify
the negative.
We need to focus on ourstrengths to magnify those.
And most importantly, rememberthis burnout is not a sign that
you're going in the wrong path.
It's a sign that you need toadjust your approach.
(16:03):
It's assigned to listen to yourbody and your brain.
If you're feeling burned out,please take a break.
Please talk to someone, please,please.
Please do not give up on yourdreams.
And don't let anyone tell youthat you're not passionate
enough or that you're doingsomething wrong.
This just may be your ADHD brainneeding the right tools and
strategies so that you can builda thriving business and live a
(16:26):
fulfilling life.
So take a deep breath.
Give yourself some grease andkeep moving forward because you
got this.
Thank you so much for beinghere.
Remember that you're not aloneon this journey and together we
can navigate the beautiful chaosof entrepreneurship, one
imperfect step at a time.
So take one or two of thesetools and implement them in the
(16:46):
upcoming week.
Take action.
And I'll see you next week.
Thank you so much for joining meon this episode of landing and
perfect.
I truly appreciate you being apart of this community and
sharing this journey with me.
And remember, this podcast is apersonal project.
It's unrelated to the full-timework I do for the company.
(17:07):
I help treat those with eatingdisorders.
While I aim to provideprofessional and educational
inspirational content.
It's important to understandthat the podcast is not a
substitute for professionaltreatment.
So if you or someone that youknow is struggling with any
issues I've discussed, pleaseconsider seeking the help of a
(17:27):
qualified healthcareprofessional.
Looking for a thrilling new wayto snag amazing deals on your
(00:03):
favorite health and beautyproducts.
Then you need to check out luckydeals on the whatnot app.
What not is a dynamic liveshopping platform.
That's revolutionizing onlineretail.
And lucky deals brings anincredible energy to that
experience.
Simply download the free whatnotapp onto your phone search for
lucky deals and join theirlively streams.
(00:23):
You'll be able to participate inlive auctions, ask questions and
become a part of that vibrantcommunity.
Lucky deals offers fantasticbargains on a wide range of
health and beauty items, bothindividually and in bundles.
So you're sure to find somethingthat you love.
Plus they frequently hostexciting giveaways during their
shows, giving you a chance towin amazing products.
(00:45):
Enjoy the convenience ofshopping from the comfort of
your home or on the go andconnect with other enthusiastic
shoppers in a fun and welcomingenvironment.
Lucky deal streams most days ofthe week.
So be sure to download thewhatnot app search for and
follow lucky deals and setreminders for their upcoming
shows.
Get ready for a fun andrewarding shopping, adventure
(01:05):
and experience the excitement oflive shopping.
With lucky deals on whatnot.
The link to the whatnot app willbe in the show notes.
Now, go get those deals Allright, buckle up because today
we're diving into the fiery pitof burnout and let's be real.
If you're like me with ADHD,that pit can feel a little too
familiar.
(01:26):
I'm your host, Jen Lander, yourADHD fueled psychiatric nurse
practitioner here to tell youthat you are not alone.
My friend.
Okay.
So this week's topic issomething that I've been
wrestling with for a while.
Burnout.
Specifically the myth that ifyou're passionate about what
(01:47):
you're doing, you won't getburnt out.
I hear this all the time,especially in the
entrepreneurial space.
So Follow your passion.
They say you'll never work a dayin your life.
They say.
And while I wholeheartedly agreethat passion is essential, it
doesn't magically shield us fromburnout, especially with ADHD.
Honestly, building a business,even one that you love involves
(02:10):
a mountain of tasks that requirestrong executive functioning
planning, organizing,scheduling, tracking, finances,
marketing, the list goes on andon.
And for those of us with ADHD.
Those are the very tasks thatcan feel like climbing Mount
Everest.
And flip-flops.
Now, some of you might bethinking, but I love what I do.
How can I be burnt out?
(02:31):
And that's exactly what I wantto address.
So you can be incrediblypassionate about your business
and still experienced burnout.
It's not a reflection of yourpassion.
It's a reflection of the uniquechallenges of our ADHD brains.
So here's a little snippet ofthe neuroscience of what is
actually happening in our brainswhen we're struggling with
(02:52):
executive functioning and facingburnout.
Essentially our prefrontalcortex, the part of our brain
responsible for executivefunction.
Is like a slightly underfundedunderstaffed control center.
It relies heavily onneurotransmitters like dopamine
and norepinephrine, which areoften in short supply with
(03:13):
people who have ADHD.
So when we're faced with tasksthat demand sustained attention
planning and organization, ourbrains have to work extra hard.
This constant effort can lead tocognitive fatigue and eventually
burnout.
So think of it like this, yourbrain is a high performance
engine, but it's running onfumes.
(03:33):
The more you push it, the moredepleted it becomes.
And when you add the stress ofrunning a business, the
emotional toll, fluctuatingdopamine levels, and the
constant barrage ofdistractions, it's a recipe for
disaster.
And here's the kicker.
Even if you've mastered a ton ofcoping skills, even if you know
all the strategies, stressorscan still throw your brain into
(03:54):
dysregulation.
So a sudden financial setback, adifficult.
Client or even lack of sleep cantrigger a cascade of executive
function challenges.
So it's not a failure.
It's just the reality of how ourbrains work.
Don't panic.
There is good news coming.
There are some tools that we canrely on during those setbacks.
(04:16):
These tools and strategies canhelp us manage those challenges
and thrive in our businesses.
Okay.
So I'm going to give you sevenpractical tools that can make
your ADHD entrepreneurialjourney a little bit easier.
Number one.
Time, blocking and prioritizing.
So we're going to tame the timebeast.
Time-blocking isn't just aboutscheduling.
(04:36):
It's about structuring your dayto work with your ADHD brain.
Not against it.
The key is to break down largedaunting tasks into smaller time
bound chunks.
And instead of work onmarketing, break it down to 30
minutes of social media contentcreation followed by 15 minute
break.
(04:57):
There is power in small chunks.
So ADHD brains.
Often struggle with sustainedattention.
So small chunks allow forfrequent dopamine hits as you
complete each segment.
And that's, what's going to keepyou motivated.
Visual timers.
So these are game changers.
The visual representation oftime ticking away can create a
(05:18):
sense of urgency and focus andit helps you stay on track.
We want to be able to manage ourfocus.
There's a misconception thatpeople with ADHD have trouble
focusing.
And while that's kind of true,it's also kind of not because
you think about kids who canreally focus on video games.
Like it's where you're puttingyour attention and focus because
(05:39):
they're getting.
Intense quick hits of dopamine,and they're able to sustain
their attention and focus forhours at a time so we can focus.
And sometimes we tend to behyper focusing on things.
So if we tend to hyper-focus, wewant to schedule it.
So allocate time for thoseintense bursts of productivity,
but also set alarms to remindyourself, to take breaks and
(06:01):
switch tasks.
Flexibility is key.
ADHD.
Brains are unpredictable.
So build flexibility into yourschedule.
So don't beat yourself up.
If things don't.
Go exactly as planned adjust andmove on.
Use techniques to prioritizetasks.
So not all tasks are equal.
So you could use a method likethe Eisenhower matrix.
(06:24):
So the Eisenhower matrix alsoknown as the urgent important
matrix is a powerful tool forprioritizing tasks is based on
the urgency and importance.
It helps you to distinguishbetween what truly matters and
what's just noise.
So the major.
I can talk.
So the matrix is divided intofour quadrants quadrant.
(06:44):
One is urgent and important.
Do first.
These are the tasks that requireimmediate action and they have
significant consequences.
So think deadlines, crisisemergencies quadrant two.
These are important, but noturgent tasks.
So schedule these tasks arecrucial for long-term success,
but don't have that immediatedeadline.
(07:06):
So this is where strategicplanning, relationship building
and personal developmentresides.
Quadrant three is urgent, butnot important.
So delegate these tasks, demandattention, but don't contribute
significantly to your goals.
They often involve interruptionsor requests from other people.
Quadrant four, not urgent andnot important eliminate.
(07:30):
So these are time-wastingactivities that provide little
to no value and we ain't gottime for that.
So buh-bye took quadrant four.
So this can be helpful forpeople who have ADHD, because
it's, it creates clarity andfocus.
It's providing a clear frameworkfor prioritizing tasks, reducing
overwhelm.
And it also helps to reducedecision fatigue.
(07:52):
So by categorizing tasks, youcan make quicker decisions about
what you want to focus on.
And then strategic planning.
So it helps you to allocate timeto important, but not urgent
tasks, which are often neglectedby ADHD brains.
And delegation.
So it highlights tasks that canbe delegated and it's eight.
So you're able to free up yourtime and your energy.
(08:13):
Okay, so tool number two, bodydoubling.
There is power and presence.
Bottled bodied, Evalineleverages the social aspect of
our brains to combatprocrastination and improve
focused.
So it's not about someonetelling you what to do.
It's about having theirpresence, create a sense of
accountability and reducedistractions.
So virtual body doubling.
(08:35):
This is something that Iactually didn't know was a thing
like to have virtual bodydoubling.
But when I was preparing forthis episode, I was kind of
looking into this a little bitmore.
When it was brought to myattention.
So there are platforms likefocus mate, which allow you to
work alongside others virtually,and it's creating a shared
workspace environment.
So that's pretty cool.
(08:56):
The focus may, I think it is apaid prescription.
Um, I was seeing it's betweenseven to$10 a month.
I believe it is.
But if that's an interest ofyours, I would definitely check
it out.
Cause that seemed pretty cool tome.
And then coworking spaces.
So if possible, consider workingin a coworking space so that
ambient noise and the presenceof other people can be
(09:17):
surprisingly helpful.
So think coffee shops, if you'reworking from home and you live
with someone, just having themphysically be in the room, but
not talking to you can also behelpful.
For some people, this canactually reduce distractions
knowing that someone is therecan reduce the urge to check
your phone and just getsidetracked.
Accountability partners isimportant.
(09:39):
So find a fellow entrepreneur ora friend who understands your
ADHD.
Then schedule regular check-insor co-working sessions with
them.
So with this body doubling.
The presence of another personcan activate mirror neurons in
our brains, which are associatedwith social learning and
motivation.
It helps us get stuff done.
(10:00):
And that's very important,obviously.
Number three externalizingtasks.
Our working memory is limitedand ADHD brains often struggle
with holding multiple pieces ofinformation at once
externalizing tasks frees upthat mental space, reducing
cognitive overload and anxiety.
So there's digital tools that wecan use.
It's apps like to do list notionor Trillo that can help organize
(10:24):
tasks, projects, and ideas,vision boards, and checklist can
be particularly helpful.
Mind mapping.
So this visual technique allowsyou to brainstorm ideas and
organize information in anonlinear way.
Which can be more intuitive forpeople who have ADHD.
Voice notes.
So of writing feels overwhelmingvoice notes can help capture
(10:46):
ideas or to dues.
Whiteboards and sticky notesthis is the low tech tool can be
incredibly effective for visuallearners.
I'm all about the sticky notes.
My brain tends to thrive there.
Number four mindfulness andstress management.
Stress exacerbates ADHDsymptoms.
It's creating a vicious cycle.
(11:07):
So mindfulness techniques canhelp regulate the nervous system
and improve our focus, deepbreathing exercises.
So simple techniques like boxbreathing or 4, 7, 8 breathing
can quickly calm the nervoussystem or keep it regulated
throughout the day.
A few months ago, I starteddoing this almost daily and it
(11:27):
has made a huge difference inreducing stress and anxiety.
I highly recommend this.
Just a side note.
I do recognize how annoying itcan be for someone who's already
feeling anxious to be told, tojust breathe.
It can absolutely be helpful,but that's not what I'm talking
about here.
I'm talking about debriefingexercises to be used as a
(11:49):
preventative tool.
So do them before you becomeanxious and stressed.
So make it a daily habit.
I like to do this first thing inthe morning before all the
stress and anxiety start tryingto bring me down.
So doing this as helped me tolet anxiety and stress know that
I can't play today.
I am busy.
Thank you for stopping by, butno, thanks.
(12:09):
So please just give it a try.
Cause I think it could be veryhelpful.
It absolutely has been for me.
Meditation and guided imagery.
So even a few minutes of dailymeditation can improve focus and
reduce anxiety apps likeHeadspace or calm offer guided
meditations, tailored todifferent needs.
Movement and exercise.
So physical activity is apowerful stress reliever and can
(12:30):
improve focus and mood naturetherapy.
So spending time in nature, thisis a big one for me.
It has been shown to reducestress and improve cognitive
function.
And I absolutely have seen thisfirsthand.
It does work sensory tools.
So fidget toys, weightedblankets.
I'm not big on the weightedblankets.
I have tried them before.
Um, I'm not, I don't personallylike them, but I know a lot of
(12:52):
people who do so if you haven'ttried them, I would recommend
it.
Or noise canceling headphonescan help regulate sensory input
and reduce distractions.
Number five delegate andoutsource.
So know your limits delegating.
Isn't a sign of weakness.
It's a strategic move to focuson your strengths and conserve
energy.
Virtual assistance.
(13:12):
So VA's can handleadministrative tasks, social
media management, or customerservice, freelancers there's
platforms like Upwork or Fiverrthat allow you to hire
freelancers for specificprojects.
And focus on the tasks that youExcel at and that bring you joy.
So if you can delegate the otherthings and start small, so even
(13:33):
delegating a few small tasks canmake a big difference.
Number six.
Set realistic expectations.
So remember that you're not amachine be kind to yourself and
set realistic goals, allow forthe breaks and the downtime.
I have a perfectionistic traitand perfectionism is a common
trait among entrepreneurs, butit can be particularly damaging
(13:54):
for those who have ADHD.
So, what you want to do iscelebrate small wins,
acknowledge and celebrate youraccomplishments.
No matter how small this isgoing to bring you some
momentum.
Learn from your mistakes.
So view mistakes as learningopportunities, not failures.
This is going to take somepractice if you are a
perfectionist, because if thosethings aren't perfect, then they
(14:16):
will often feel like intensefailures, whatever we practice,
we strengthen.
So practice viewing mistakes asan opportunity, not a failure.
Prioritize self care.
So schedule regular breaks.
Get enough sleep and fuel yourbodies with balanced nutrition.
And then try to not compareyourself.
Everyone's journey is different.
Focus on your progress.
(14:36):
Just have that tunnel vision.
Very important.
And set boundaries.
So learn to say no to tasks orcommitments that are draining
your energy.
This too takes practice,especially if you're not used to
setting boundaries, but again,practice and you will eventually
gain some strength in this area.
And number seven self-compassionso practice self-compassion it's
(14:57):
okay.
If you have to take a break it'sokay.
If you have to put something offuntil tomorrow, you are not a
failure for needing to take abreak self-compassion is about
treating yourself with the samekindness and understanding that
you offer to other people.
So acknowledge, your struggles.
It's okay.
To have bad days or to strugglewith certain tasks.
Practice self-talk so replacenegative self-talk with positive
(15:20):
affirmations.
If you're a heavy hitter on thenegative self-talk then it might
be more realistic to jump fromnegative self-talk to neutral
self-talk and then eventuallypositive self-talk.
And forgive yourself.
So we all make mistakes.
Forgive yourself and move on.
Seek support.
So talk to a therapist, a coach,or a support group if needed,
(15:41):
and remember your strengths.
So focus on your strengths.
What we think about becomesmagnified.
So if we think about thenegative, we're going to magnify
the negative.
We need to focus on ourstrengths to magnify those.
And most importantly, rememberthis burnout is not a sign that
you're going in the wrong path.
It's a sign that you need toadjust your approach.
(16:03):
It's assigned to listen to yourbody and your brain.
If you're feeling burned out,please take a break.
Please talk to someone, please,please.
Please do not give up on yourdreams.
And don't let anyone tell youthat you're not passionate
enough or that you're doingsomething wrong.
This just may be your ADHD brainneeding the right tools and
strategies so that you can builda thriving business and live a
(16:26):
fulfilling life.
So take a deep breath.
Give yourself some grease andkeep moving forward because you
got this.
Thank you so much for beinghere.
Remember that you're not aloneon this journey and together we
can navigate the beautiful chaosof entrepreneurship, one
imperfect step at a time.
So take one or two of thesetools and implement them in the
(16:46):
upcoming week.
Take action.
And I'll see you next week.
Thank you so much for joining meon this episode of landing and
perfect.
I truly appreciate you being apart of this community and
sharing this journey with me.
And remember, this podcast is apersonal project.
It's unrelated to the full-timework I do for the company.
(17:07):
I help treat those with eatingdisorders.
While I aim to provideprofessional and educational
inspirational content.
It's important to understandthat the podcast is not a
substitute for professionaltreatment.
So if you or someone that youknow is struggling with any
issues I've discussed, pleaseconsider seeking the help of a
(17:27):
qualified healthcareprofessional.
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