Stephanie Scheller, CEO and Founder of Grow Disrupt, has spent years helping entrepreneurs manage their businesses and themselves more effectively. Overwhelm, especially for individuals with ADHD, is a common challenge. Stephanie shares her tried-and-true strategies for managing overwhelm to help entrepreneurs stay on track and maintain their productivity.
Understanding Overwhelm
Overwhelm is a frequent companion for individuals with ADHD. It's that moment when you know you're not being effective, but you can't stop because of time constraints. Maybe there's a looming deadline, a meeting in half an hour, or even a self-imposed timeline. Instead of stepping back, the natural tendency is to push through, often making things worse. Stephanie acknowledges this and offers practical advice on managing these moments.
Cut Yourself Some Slack
The first step is often the hardest: cut yourself some slack. Stephanie emphasizes that there's enough going on in your brain, and it's likely not your fault. Beating yourself up or judging yourself for not being ahead of things is counterproductive. Instead, take a deep breath, relax, and stop wasting brainpower on self-criticism. This mental reset is crucial before you can tackle the overwhelm effectively.
Take a Short Break
Next, Stephanie suggests taking five to fifteen minutes to do something unrelated to your work. This might seem counterintuitive, especially if you’re pressed for time, but it’s essential. Activities like playing the violin, reading, writing, or going for a walk can help clear your head. This mental break allows you to approach your tasks with a refreshed perspective and better logic.
Make a List
With a clearer mind, grab a pen and paper. Stephanie prefers the tactile experience of writing things down, but digital tools work too. List everything that’s rattling around in your brain—personal, business, everything. This exercise helps free up brain space and gives you a concrete list to work from.
Prioritize Your Tasks
Once you have your list, rank the items. Ask yourself which tasks would be catastrophic if not completed. These are your top priorities. Most of the time, there won't be many (or any) true catastrophes, and that’s a good thing. If you do have top-priority tasks, focus solely on them. Make calls, send emails, or rearrange your schedule to ensure these tasks are completed. Everything else can wait.
If there are no urgent tasks, rank the remaining items by importance and external urgency. This ranking should help you focus on what truly needs to be done first, reducing the pressure from self-imposed deadlines.
Clear Your Calendar
Go to your calendar and move non-essential tasks to another day. Free up as much time as possible to focus on your prioritized list. This step is crucial for minimizing distractions and allowing you to tackle your tasks methodically.
Plan for Self-Care
Stephanie highlights the importance of planning self-care time. Overwhelm often builds up over days or weeks of high stress. To prevent future overwhelm, schedule regular breaks and activities that help you relax. Whether it's extra time in the morning to start your day right or evening activities that you enjoy, self-care is essential.
She stresses that self-care isn't just a one-time fix but a continuous practice that helps maintain mental health and productivity. Activities like meditation, exercise, hobbies, or simply spending time with loved ones can make a significant difference.
Use Tools to Stay Organized
Stephanie also recommends using organizational tools to keep track of tasks and deadlines. Apps like Trello, Asana, or even simple calendar reminders can help manage your time more effectively and ensure you stay on top of your responsibilities without feeling overwhelmed.
Seek Support When Needed
Finally, don't hesitate to seek support when needed. This could be in the form of a mentor, coach, or support group. Sharing your struggles with others who understand can provide new perspectives and solutions you might not have considered.
The Wrap
Overwhelm is a part of life, especially for those with ADHD. The brain's brilliance can sometimes lead to taking on too much or misjudging how long tasks will take. By following these steps—cutting yourself some slack, taking breaks, making lists, prioritizing tasks, clearing your calendar, planning for self-care, using organizational tools, and seeking support—you can manage and reduce overwhelm effectively.
For more strategies and support on managing your business and personal productivity, visit Grow Disrupt. Equip yourself with the tools you need to thrive as an ADHD entrepreneur!