Breaking the Cycle: Strategies for preventing burnout for ADHD business owners

In honour of Stress Awareness Month, let's delve into what ADHD burnout looks like for business owners like yourself and explore practical strategies to manage and prevent it.

As a business owner with ADHD, I’ve experienced firsthand the ups and downs of running a business and sadly Burnout! The constant juggling act of managing tasks, dealing with distractions, and staying focused can take its toll, leading to a phenomenon known as ADHD burnout.

Defining ADHD Burnout

ADHD burnout is not just exhaustion from working long hours; it's a unique experience by neurodivergent people influenced by having to work harder in a ‘neurotypical world’. From battling with executive functions like planning and organising to managing an overactive mind that constantly seeks stimulation.

It manifests as a state of physical, mental, and emotional exhaustion, often accompanied by feelings of overwhelm, frustration, and low self-worth. For some, this cycle may manifest as overachieving to compensate for perceived shortcomings, while for others, it may involve excessive people-pleasing or over-masking behaviours to fit into societal norms.

For business owners, ADHD burnout can disrupt productivity, creativity, and overall well-being, posing significant challenges to the sustainability of their business.

Burnout Triggers and Stressors

Now that we understand how ADHD burnout is different, let's explore some common triggers and stressors:

• Time management challenges: Difficulty prioritising tasks and managing time effectively can result in a constant state of feeling overwhelmed and unable to keep up with demands.

• Perfectionism and fear of failure: The pressure to meet high standards and the fear of falling short can lead to excessive self-criticism and stress, particularly when combined with executive dysfunction.

• Sensory overload: Environments with high levels of sensory stimulation, such as busy workplaces or crowded events, can quickly become overwhelming and draining for neurodiverse individuals.

• Social expectations: The pressure to conform to social norms and expectations can lead to over-masking behaviours and a constant sense of striving to fit in, which can be emotionally exhausting.

• Task overwhelm: Difficulty prioritising tasks and managing time effectively can result in a constant state of feeling overwhelmed and unable to keep up with demands.

Recognising Burnout Signs

Recognising the signs of ADHD burnout is crucial for addressing it effectively. Some common indicators include:

• ADHD Paralysis: being overwhelmed by the sheer volume of options or tasks so you can’t make decisions or take action.

• Hyperfocus tunnel vision: while hyperfocus can be a strength, it can also lead to neglect of other responsibilities.

• Sensory overload: Sensory sensitivities can contribute to feelings of overwhelm and exhaustion, particularly in environments with excessive noise, light, or crowds.

• Executive dysfunction: extreme difficulties with executive functions (READ MORE HERE)

• Fatigue: Low energy levels, even after rest!

• Difficulty concentrating and making decisions

• Increased emotion: including irritability, mood swings and sensitivity

• Decreased motivation and productivity

• Physical symptoms: headaches, muscle tension, or gastrointestinal issues

Breaking the Cycle

Firstly – It’s time to recognise you need to SLOW DOWN. Like sloth slow! I know how this can feel impossible when you have life and business responsibilities but it can be done.

Look after YOU first.

Secondly, I can’t advocate enough to get support in your life. Don't hesitate to reach out for support when experiencing burnout. Surround yourself with understanding peers, mentors, or mental health professionals who can offer guidance, encouragement, and practical solutions.

Coping Strategies

While preventing burnout entirely may not be realistic, there are several practical strategies you can implement to manage its impact:

• Time-blocking techniques: Break your day into manageable chunks and allocate specific time slots for tasks, allowing for focused work and regular breaks to recharge.

• Delegate: Identify tasks that can be delegated to others and learn to let go of the need to control every aspect of your business. Surround yourself with a supportive team or network of professionals who can help lighten your workload.

• Set Boundaries: Establish clear boundaries between work and personal life to prevent overwork and promote work-life balance.

Self-Care Practices and Work-Life Balance

Prioritising self-care and maintaining a healthy work-life balance are essential for preventing burnout:

• Regular Exercise: Incorporate regular exercise into your routine to improve mood, increase energy levels, and reduce stress.

• Adequate Sleep: Ensure you get enough sleep to support cognitive function, mood regulation, and overall well-being.

• Mindfulness: Practice mindfulness techniques such as deep breathing, meditation, or progressive muscle relaxation to reduce stress levels and increase self-awareness.

Adjusting Expectations

Reevaluate your expectations and set realistic goals is crucial for managing burnout:

• Flexibility: Embrace flexibility in your goals and celebrate progress, no matter how small, as you navigate the ups and downs of entrepreneurship with ADHD.

• Adjust expectations: Shift away from unrealistic or overly ambitious expectations that may contribute to feelings of failure or inadequacy.

Navigating an Inaccessible World

By focusing on these strategies, we can proactively break the cycle of burnout and cultivate a healthier, more sustainable approach to our businesses. However, while coping strategies can help manage burnout, it's important to acknowledge that the onus should not solely be on us to adapt to an inaccessible world. The systemic barriers and societal expectations that contribute to burnout must be addressed at a broader level.

 Please remember:
You are not alone!
With the right strategies and support network, you can thrive despite the challenges you face. Stay awesome, stay true to yourself, and remember, You’re a UNICORN! 🦄 (unique and rare in your own right!)

As an ADHD business coach, my mission is to work with you holistically, to help you discover your ADHD. The strengths and the crappy bits. I work with you on a journey of self-discovery and empowerment. It's about helping you understand your executive functions, embrace your brain's unique wiring, and develop strategies and systems to thrive.

If you want to understand your ADHD more, I offer one-to-one coaching that explores strategies in your life and business that can help you survive and thrive. I would love you to book a discovery call with me to chat and explore possibilities that may work for you and your business.

*Meaning of Neurodivergent and Neurotypical.

‘Neurotypical’ is a term that's used to describe individuals with typical neurological development or functioning and ‘Neurodivergent’ is a person who has a neurological condition.