Many entrepreneurs struggle with chaotic days, but for those with ADHD, the challenge can feel overwhelming. The same traits that give ADHD entrepreneurs their creativity and fast-thinking can also lead to disorganization. Stephanie Scheller, CEO and Founder of Grow Disrupt, shares her insights into how daily routines can transform the lives of ADHD entrepreneurs, helping them find clarity amid the chaos.
Why Routines Matter for ADHD Entrepreneurs
Routines are critical for ADHD entrepreneurs because they provide structure and reduce mental fatigue. According to Scheller, consistency is key to freeing up the brain’s processing power, enabling better focus. She likens it to editing a document rather than starting from scratch. Having a routine is like having a template—allowing the brain to be more creative and productive without wasting energy deciding what to do next.
Routines also help reduce overwhelm. As Scheller explains, “When good routines are in place, you have fewer things nagging at the back of your brain. You’re not constantly worried about what didn’t get done.”
Four Essential Routines for ADHD Entrepreneurs
Scheller emphasizes that while everyone’s routines should be personalized, certain habits are non-negotiable for ADHD entrepreneurs looking to maintain clarity. Here are the four routines she recommends:
1. Consistent Rising and Bedtimes
Establishing a regular sleep cycle is crucial. Scheller has learned the importance of going to bed and waking up at the same time every day, including weekends. “When I deviate from my sleep schedule, chaos inevitably follows,” she notes. This routine helps manage sleep and provides a sense of stability that allows the brain to function optimally.
2. Morning Rituals
Morning rituals set the tone for the day, but it’s important to create one that works for you. Scheller advises against trying to follow someone else’s routine: “You’re a different person, so you need to find what supports you best.”
Her own ritual includes getting ready for the day immediately after waking up, which helps her free up mental space. She also focuses on a single task while making breakfast, avoiding distractions like audiobooks or podcasts. Her clear glass activities—like journaling, writing, and playing the violin—take up about an hour and a half each morning, helping to clear her mind and set the stage for a more productive day.
3. Work Blocks
Scheller is a firm believer in time blocking. She schedules specific chunks of time for work and ensures she does not work outside those blocks. This helps her stay focused and prevents burnout. “When I started my business, I used to let distractions like lunch with family eat up my work time. Now I stick to my blocks, and it makes a huge difference.”
She also plans her tasks ahead of time, using tools like to-do lists and calendars to make the most of her work periods.
4. Non-Negotiable Breaks
Breaks are crucial for maintaining mental clarity, especially for ADHD entrepreneurs. Scheller takes a one-hour lunch break every day and ensures that she steps away from her desk for at least 15 minutes in the afternoon. “If I work through lunch or skip breaks, I end up wearing out my brain, which leads to chaos later in the day.”
Building Habits: Tips for ADHD Entrepreneurs
Scheller acknowledges that building habits can be challenging for ADHD individuals, especially when advice tends to be overly simplistic, like “just be more consistent.” To help entrepreneurs establish lasting habits, she offers three key strategies:
1. Start Small
Rather than overhauling your entire life, Scheller suggests starting with one small habit. She advises tying the new habit to an existing routine. For instance, if you want to start doing pushups daily, make it a habit to do them right when you walk into your office.
2. Use Visual Cues and Triggers
Visual reminders can be helpful for reinforcing habits. Scheller shares her own experience of placing a water bottle by the stairs to remind herself to refill it when she goes downstairs. “Find a visual cue that works for you, and move it around regularly to avoid change blindness,” she recommends.
3. Give Yourself Grace
Lastly, Scheller emphasizes the importance of self-compassion. “You’re going to mess up. You’ll miss days, and that’s okay. Beating yourself up only teaches your brain that habits are painful. Building habits isn’t easy, but it doesn’t have to hurt.”
Embrace Clarity, Combat Chaos
For ADHD entrepreneurs, success doesn’t have to come at the cost of chaos. By incorporating consistent rising times, personalized morning rituals, structured work blocks, and regular breaks, entrepreneurs can reclaim their time and mental energy. Stephanie Scheller’s insights provide a roadmap for building routines that work with, rather than against, the ADHD brain.
Ready to bring clarity into your entrepreneurial life? Discover more strategies and resources at Grow Disrupt.