Conquering Entrepreneurial Burnout: A Journey with ADHD Challenges

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

0:00

Looking for a thrilling new way to snag amazing deals on your favorite health and beauty products. Then you need to check out lucky deals on the whatnot app. What not is a dynamic live shopping platform. That's revolutionizing online retail. And lucky deals brings an incredible energy to that experience. Simply download the free whatnot app onto your phone search for lucky deals and join their lively streams. You'll be able to participate in live auctions, ask questions and become a part of that vibrant community. Lucky deals offers fantastic bargains on a wide range of health and beauty items, both individually and in bundles. So you're sure to find something that you love. Plus they frequently host exciting giveaways during their shows, giving you a chance to win amazing products. Enjoy the convenience of shopping from the comfort of your home or on the go and connect with other enthusiastic shoppers in a fun and welcoming environment. Lucky deal streams most days of the week. So be sure to download the whatnot app search for and follow lucky deals and set reminders for their upcoming shows. Get ready for a fun and rewarding shopping, adventure and experience the excitement of live shopping. With lucky deals on whatnot. The link to the whatnot app will be in the show notes. Now, go get those deals All right, buckle up because today we're diving into the fiery pit of burnout and let's be real. If you're like me with ADHD, that pit can feel a little too familiar. I'm your host, Jen Lander, your ADHD fueled psychiatric nurse practitioner here to tell you that you are not alone. My friend. Okay. So this week's topic is something that I've been wrestling with for a while. Burnout. Specifically the myth that if you're passionate about what you're doing, you won't get burnt out. I hear this all the time, especially in the entrepreneurial space. So Follow your passion. They say you'll never work a day in your life. They say. And while I wholeheartedly agree that passion is essential, it doesn't magically shield us from burnout, especially with ADHD. Honestly, building a business, even one that you love involves a mountain of tasks that require strong executive functioning planning, organizing, scheduling, tracking, finances, marketing, the list goes on and on. And for those of us with ADHD. Those are the very tasks that can feel like climbing Mount Everest. And flip-flops. Now, some of you might be thinking, but I love what I do. How can I be burnt out? And that's exactly what I want to address. So you can be incredibly passionate about your business and still experienced burnout. It's not a reflection of your passion. It's a reflection of the unique challenges of our ADHD brains. So here's a little snippet of the neuroscience of what is actually happening in our brains when we're struggling with executive functioning and facing burnout. Essentially our prefrontal cortex, the part of our brain responsible for executive function. Is like a slightly underfunded understaffed control center. It relies heavily on neurotransmitters like dopamine and norepinephrine, which are often in short supply with people who have ADHD. So when we're faced with tasks that demand sustained attention planning and organization, our brains have to work extra hard. This constant effort can lead to cognitive fatigue and eventually burnout. So think of it like this, your brain is a high performance engine, but it's running on fumes. The more you push it, the more depleted it becomes. And when you add the stress of running a business, the emotional toll, fluctuating dopamine levels, and the constant barrage of distractions, it's a recipe for disaster. And here's the kicker. Even if you've mastered a ton of coping skills, even if you know all the strategies, stressors can still throw your brain into dysregulation. So a sudden financial setback, a difficult. Client or even lack of sleep can trigger a cascade of executive function challenges. So it's not a failure. It's just the reality of how our brains work. Don't panic. There is good news coming. There are some tools that we can rely on during those setbacks. These tools and strategies can help us manage those challenges and thrive in our businesses. Okay. So I'm going to give you seven practical tools that can make your ADHD entrepreneurial journey a little bit easier. Number one. Time, blocking and prioritizing. So we're going to tame the time beast. Time-blocking isn't just about scheduling. It's about structuring your day to work with your ADHD brain. Not against it. The key is to break down large daunting tasks into smaller time bound chunks. And instead of work on marketing, break it down to 30 minutes of social media content creation followed by 15 minute break. There is power in small chunks. So ADHD brains. Often struggle with sustained attention. So small chunks allow for frequent dopamine hits as you complete each segment. And that's, what's going to keep you motivated. Visual timers. So these are game changers. The visual representation of time ticking away can create a sense of urgency and focus and it helps you stay on track. We want to be able to manage our focus. There's a misconception that people with ADHD have trouble focusing. And while that's kind of true, it's also kind of not because you think about kids who can really focus on video games. Like it's where you're putting your attention and focus because they're getting. Intense quick hits of dopamine, and they're able to sustain their attention and focus for hours at a time so we can focus. And sometimes we tend to be hyper focusing on things. So if we tend to hyper-focus, we want to schedule it. So allocate time for those intense bursts of productivity, but also set alarms to remind yourself, to take breaks and switch tasks. Flexibility is key. ADHD. Brains are unpredictable. So build flexibility into your schedule. So don't beat yourself up. If things don't. Go exactly as planned adjust and move on. Use techniques to prioritize tasks. So not all tasks are equal. So you could use a method like the Eisenhower matrix. So the Eisenhower matrix also known as the urgent important matrix is a powerful tool for prioritizing tasks is based on the urgency and importance. It helps you to distinguish between what truly matters and what's just noise. So the major. I can talk. So the matrix is divided into four quadrants quadrant. One is urgent and important. Do first. These are the tasks that require immediate action and they have significant consequences. So think deadlines, crisis emergencies quadrant two. These are important, but not urgent tasks. So schedule these tasks are crucial for long-term success, but don't have that immediate deadline. So this is where strategic planning, relationship building and personal development resides. Quadrant three is urgent, but not important. So delegate these tasks, demand attention, but don't contribute significantly to your goals. They often involve interruptions or requests from other people. Quadrant four, not urgent and not important eliminate. So these are time-wasting activities that provide little to no value and we ain't got time for that. So buh-bye took quadrant four. So this can be helpful for people who have ADHD, because it's, it creates clarity and focus. It's providing a clear framework for prioritizing tasks, reducing overwhelm. And it also helps to reduce decision fatigue. So by categorizing tasks, you can make quicker decisions about what you want to focus on. And then strategic planning. So it helps you to allocate time to important, but not urgent tasks, which are often neglected by ADHD brains. And delegation. So it highlights tasks that can be delegated and it's eight. So you're able to free up your time and your energy. Okay, so tool number two, body doubling. There is power and presence. Bottled bodied, Evaline leverages the social aspect of our brains to combat procrastination and improve focused. So it's not about someone telling you what to do. It's about having their presence, create a sense of accountability and reduce distractions. So virtual body doubling. This is something that I actually didn't know was a thing like to have virtual body doubling. But when I was preparing for this episode, I was kind of looking into this a little bit more. When it was brought to my attention. So there are platforms like focus mate, which allow you to work alongside others virtually, and it's creating a shared workspace environment. So that's pretty cool. The focus may, I think it is a paid prescription. Um, I was seeing it's between seven to$10 a month. I believe it is. But if that's an interest of yours, I would definitely check it out. Cause that seemed pretty cool to me. And then coworking spaces. So if possible, consider working in a coworking space so that ambient noise and the presence of other people can be surprisingly helpful. So think coffee shops, if you're working from home and you live with someone, just having them physically be in the room, but not talking to you can also be helpful. For some people, this can actually reduce distractions knowing that someone is there can reduce the urge to check your phone and just get sidetracked. Accountability partners is important. So find a fellow entrepreneur or a friend who understands your ADHD. Then schedule regular check-ins or co-working sessions with them. So with this body doubling. The presence of another person can activate mirror neurons in our brains, which are associated with social learning and motivation. It helps us get stuff done. And that's very important, obviously. Number three externalizing tasks. Our working memory is limited and ADHD brains often struggle with holding multiple pieces of information at once externalizing tasks frees up that mental space, reducing cognitive overload and anxiety. So there's digital tools that we can use. It's apps like to do list notion or Trillo that can help organize tasks, projects, and ideas, vision boards, and checklist can be particularly helpful. Mind mapping. So this visual technique allows you to brainstorm ideas and organize information in a nonlinear way. Which can be more intuitive for people who have ADHD. Voice notes. So of writing feels overwhelming voice notes can help capture ideas or to dues. Whiteboards and sticky notes this is the low tech tool can be incredibly effective for visual learners. I'm all about the sticky notes. My brain tends to thrive there. Number four mindfulness and stress management. Stress exacerbates ADHD symptoms. It's creating a vicious cycle. So mindfulness techniques can help regulate the nervous system and improve our focus, deep breathing exercises. So simple techniques like box breathing or 4, 7, 8 breathing can quickly calm the nervous system or keep it regulated throughout the day. A few months ago, I started doing this almost daily and it has made a huge difference in reducing stress and anxiety. I highly recommend this. Just a side note. I do recognize how annoying it can be for someone who's already feeling anxious to be told, to just breathe. It can absolutely be helpful, but that's not what I'm talking about here. I'm talking about debriefing exercises to be used as a preventative tool. So do them before you become anxious and stressed. So make it a daily habit. I like to do this first thing in the morning before all the stress and anxiety start trying to bring me down. So doing this as helped me to let anxiety and stress know that I can't play today. I am busy. Thank you for stopping by, but no, thanks. So please just give it a try. Cause I think it could be very helpful. It absolutely has been for me. Meditation and guided imagery. So even a few minutes of daily meditation can improve focus and reduce anxiety apps like Headspace or calm offer guided meditations, tailored to different needs. Movement and exercise. So physical activity is a powerful stress reliever and can improve focus and mood nature therapy. So spending time in nature, this is a big one for me. It has been shown to reduce stress and improve cognitive function. And I absolutely have seen this firsthand. It does work sensory tools. So fidget toys, weighted blankets. I'm not big on the weighted blankets. I have tried them before. Um, I'm not, I don't personally like them, but I know a lot of people who do so if you haven't tried them, I would recommend it. Or noise canceling headphones can help regulate sensory input and reduce distractions. Number five delegate and outsource. So know your limits delegating. Isn't a sign of weakness. It's a strategic move to focus on your strengths and conserve energy. Virtual assistance. So VA's can handle administrative tasks, social media management, or customer service, freelancers there's platforms like Upwork or Fiverr that allow you to hire freelancers for specific projects. And focus on the tasks that you Excel at and that bring you joy. So if you can delegate the other things and start small, so even delegating a few small tasks can make a big difference. Number six. Set realistic expectations. So remember that you're not a machine be kind to yourself and set realistic goals, allow for the breaks and the downtime. I have a perfectionistic trait and perfectionism is a common trait among entrepreneurs, but it can be particularly damaging for those who have ADHD. So, what you want to do is celebrate small wins, acknowledge and celebrate your accomplishments. No matter how small this is going to bring you some momentum. Learn from your mistakes. So view mistakes as learning opportunities, not failures. This is going to take some practice if you are a perfectionist, because if those things aren't perfect, then they will often feel like intense failures, whatever we practice, we strengthen. So practice viewing mistakes as an opportunity, not a failure. Prioritize self care. So schedule regular breaks. Get enough sleep and fuel your bodies with balanced nutrition. And then try to not compare yourself. Everyone's journey is different. Focus on your progress. Just have that tunnel vision. Very important. And set boundaries. So learn to say no to tasks or commitments 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-compassion so practice self-compassion it's okay. If you have to take a break it's okay. If you have to put something off until tomorrow, you are not a failure for needing to take a break self-compassion is about treating yourself with the same kindness and understanding that you offer to other people. So acknowledge, your struggles. It's okay. To have bad days or to struggle with certain tasks. Practice self-talk so replace negative self-talk with positive affirmations. If you're a heavy hitter on the negative self-talk then it might be more realistic to jump from negative self-talk to neutral self-talk and then eventually positive 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, and remember your strengths. So focus on your strengths. What we think about becomes magnified. So if we think about the negative, we're going to magnify the negative. We need to focus on our strengths to magnify those. And most importantly, remember this burnout is not a sign that you're going in the wrong path. It's a sign that you need to adjust your approach. It's assigned to listen to your body 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 your dreams. And don't let anyone tell you that you're not passionate enough or that you're doing something wrong. This just may be your ADHD brain needing the right tools and strategies so that you can build a thriving business and live a fulfilling life. So take a deep breath. Give yourself some grease and keep moving forward because you got this. Thank you so much for being here. Remember that you're not alone on this journey and together we can navigate the beautiful chaos of entrepreneurship, one imperfect step at a time. So take one or two of these tools and implement them in the upcoming week. Take action. And I'll see you next week. Thank you so much for joining me on this episode of landing and perfect. I truly appreciate you being a part of this community and sharing this journey with me. And remember, this podcast is a personal project. It's unrelated to the full-time work I do for the company. I help treat those with eating disorders. While I aim to provide professional and educational inspirational content. It's important to understand that the podcast is not a substitute for professional treatment. So if you or someone that you know is struggling with any issues I've discussed, please consider seeking the help of a qualified healthcare professional.