Mastering Overcommitment: Strategies for ADHD Entrepreneurs

Our ADHD brains have essentially two time zones: "now" and "not now." Unlike our neurotypical counterparts who may perceive time as a road that stretches out ahead of them, we often stay rooted in a perpetual present, with a hazy "someday" floating “out there” in the distance.?

This isn't just an oversight on our part; it’s? the way our brains process future commitments. For instance, when we agree to something that’s months away, our brain classifies it as "not real yet." Then, before we know it, everything converges into the "now," causing us to feel overwhelmed and frantic.

Take my client Alex, for example. She runs a graphic design agency and found herself overcommitted last January. At first glance, her calendar was wide open—a blank canvas ripe with potential. Yet within months, she'd said yes to launching a course, onboarding three new clients, leading an organization, and was contemplating starting a podcast. Her January was far from empty; it was more like a time bomb waiting to explode.?

One crucial strategy I recommend to my clients is the "Reality Bridge." This method involves creating concrete connections between "now" and "not now," thereby transforming vague future commitments into actionable, manageable tasks. Alex, for example, mapped out her future commitments in two-week chunks and scheduled each preparatory task into her calendar. This approach transformed her scattered, last-minute efforts into a structured, realistic plan, reducing stress and making her feel and act more prepared.?

Another highly effective approach is the "Energy Account Method." Many of us are well-versed in time management, but energy management is just as critical, if not more so. Imagine you start each day with a finite number of energy points; once those points are depleted, you simply can’t push any further. Assign points to various tasks based on how draining or replenishing they are. Client calls might be 30 points, deep work 40 points, and meetings 20 points. This method helps you maintain balance and prevents burnout by ensuring you don’t overextend yourself.? Everyone is energized and drained a little differently, so just use these points as a suggestion and adjust accordingly.?

One quick and easy tool? I particularly love is the "Decision Filter." For someone who tends to say yes to everything, this rapid-fire method helps in making smarter, more conscious commitments. Ask yourself quick, critical questions: Will this matter in six months? Does it align with my priorities? Do I have the energy points for this? If two out of three answers are no, then it’s an automatic pass. This "bless and release" technique helps avoid the trap of overloading your schedule with non-essential tasks.? This one is really useful if you are asked to take something on and need to make a quick decision about it, especially if your default setting has always been an automatic “yes.”?

Beyond these strategies, setting up a "Not Now List" is incredibly helpful for capturing ideas without acting on them immediately. Create a digital parking lot where you can deposit future ideas. Review this list regularly but keep its capacity limited to avoid feeling overwhelmed. This method ensures you never lose a potentially great idea while avoiding the immediate impulse to act on it.? I review my ideal parking lot monthly and if there are more than 5-7 ideas in there, some of them have to go.?

Lastly, I want to introduce "Future Self Fridays," a time I reserve weekly to review upcoming commitments, perform a quick energy requirement rating, and adjust my schedule as needed. This practice helps me stay proactive rather than reactive, ensuring that my future self will thank me for the boundaries and plans I set today.? You don’t need to do this practice on Fridays, in fact any day will do, but most business owners would benefit from a regular practice that wraps up the work week and helps them transition from work to non-work.??

Remember, effective time management isn't about squeezing more into your day. It's about making room for what truly matters. By recognizing our tendency to overcommit and employing these strategies, we can manage our time more effectively, leading to a more balanced and fulfilling entrepreneurial journey. Your future self—and your thriving business—will thank you.

If you want to get my Stretching Your Time Horizon Guide, so you will have these strategies available for future use, click this link to get your free copy.?

If you’d like to listen to the full interview on the ADHD-ish podcast, click here. DM me and let me know your thoughts.?

This is your reminder that sometimes, the most entrepreneurial thing you can do is say no to an idea or opportunity.