My Non-Negotiables as an AuDHD Business Owner
Owning your own business is often romanticised… but for many of us, especially those of us who are neurodivergent, it looks very different.
As an AuDHD business owner I've learned that success looks different for me, it's about building a life and a business that works with my brain, not against it.
Thie past five years has been full of self-discovery, experimenting, and establishing clear boundaries. So here are are my non-negotiables, the fundamental pillars that allow me to actually function, run a business & avoid burnout.
1. Introduce Novelty into My Days (and Weeks!) 🎢
My brain craves stimulation and novelty, and a lack of it leaves me with zero motivation, boredom, and a significant drop in focus. However saying that, too much unplanned novelty can leave me feeling unfocused and often overwhelmed. The sweet spot? Intentional novelty.
For me, it looks like:
Varying my workspace: One day at a coffee shop, allowing time for mini walks outside, a charity shop hunt on my lunch or even just a rearranging my room.
Learning something new: A short online course, a new skill for my business, or even just diving deep into a special interest for an hour.
Changing my routine: Switching up the order of tasks, taking a different route for my walk, or exploring a new area to work from.
This balance avoids me becoming overhwhelmed from just expecting myself to focus for hours on end.
2. Camera-Off Calls Where I Can 🎙️
Video calls became the norm a few years ago, and while they have their place, they can be incredibly draining for many neurodivergent individuals. The constant need to monitor facial expressions, maintain eye contact (or the appearance of it), and process visual and auditory information simultaneously is alot.
My non-negotiable here is simple: if it can be an audio-only call, it is. This allows me to:
Focus purely on the conversation: I can better process the information without the visual distractions.
Conserve social energy: Less "performance" means more energy for deep work later.
Engage in stimming or movement: I can fidget, walk around, or look away without worrying about how it appears on camera, which helps with focus.
It's about prioritising the quality of the interaction and my energy levels over societal expectations.
3. Planning with Capacity in Mind, Not Timeframes 🗓️
This has been one of the biggest shifts in how I approach my work. Traditional time-based planning (e.g., "I'll spend 2 hours on X, then 1 hour on Y") often fails because it doesn't account for fluctuating energy, focus, and the unique processing speed of my brain.
Instead, I plan based on capacity:
Energy Audits: I've learned when my peak focus times are and when I need to step back.
Batching Tasks by Brain State: High-focus, complex tasks get scheduled for my freshest hours. Admin and less demanding work fill the dips.
Flexible Blocks: Instead of rigid time slots, I use flexible "blocks" for different types of work, allowing me to pivot if my brain isn't cooperating.
Prioritising Rest: Downtime isn't a luxury; it's a critical component of my capacity.
This approach acknowledges that my capacity isn't linear and helps prevent the boom-bust cycle that can lead to burnout.
4. My Social & Support Tracker to Avoid Accidental Isolation 🫂
One thing i really struggle with is remembering that i need support and that also means socialising. Coupled with the solitary nature of business ownership, it's incredibly easy to accidentally isolate myself.
To counter this, I use my simple social and support tracker:
Scheduled Check-ins: I consciously schedule coffee breaks, co-working days, or virtual catch-ups with friends, family, or fellow entrepreneurs.
Support Network Map: A list of people I can reach out to for different kinds of support (e.g., business advice, emotional support, general chat).
Reminder System: Gentle prompts to check in with my network or attend community events.
This ensures I'm actively nurturing my support system, which is vital for mental well-being and combating the loneliness that can come with self-employment.
5. Planning My Week So I'm Not Spending Everyday on My Laptop by Myself ☕️
This is an extension of the previous point, but with a focus on physical activity and diverse environments. Staring at a screen alone all day, every day, is a recipe for physical and mental bleurgh.
My weekly planning now intentionally incorporates:
Out-of-Office Days: Dedicated time for meetings, workshops (like the ones "I Am Paying Attention" delivers!), networking, or simply working from a co-working space.
Movement Breaks: Structured walks, time outside, or even just stretching away from my desk.
Human Connection: As mentioned, scheduling in-person interactions to break up the solo work blocks (although i need to get better at this)
It's about creating a varied rhythm to the week that supports both my physical health and my need for sensory input beyond a glowing screen.
6. No Social Media After 6 PM at Least 4 Days a Week (Even Work Related) 📵
I used to get so sucked into social media, spending too much time in the dopamine playground. But it dysregulated me so much, which takes energy to come down from. Yes i need to be on social media for my business, but my approach nowadays is alot kinder to my brain.
My rule is firm: no social media after 6 PM, at least four days a week. This includes checking work-related platforms.
Improved Regulation: No getting worked up engaging unnecessarily with comments designed to spark a reaction.
More Present Evenings: I can engage with hobbies, loved ones, or simply unwind without the constant pull of the digital world.
Reduced Overwhelm: Stepping away helps reset my sensory system and reduce decision fatigue.
It's a boundary that protects my personal time and helps me truly switch off. I will mention though that this decision comes with a downside, my enagement has dropped and I know that that has a knock on effect throughout my business, but it’s a downside i’m willing to make peace with.
7. Letting All My Clients Know from the Beginning That I May Take Longer to Reply & Sometimes Need to Reschedule Meetings 🤝
This non-negotiable has been the most liberating for managing client relationships. Neurodivergent processing times and energy fluctuations mean that immediate responses and rigid scheduling can be incredibly stressful and unsustainable.
From the very first interaction, I'm transparent:
Setting Expectations Early: My onboarding process or initial communications include a gentle note about my response times and scheduling flexibility.
Proactive Communication: If I foresee a delay, I communicate it clearly and in advance.
Offering Alternatives: If a reschedule is needed, I always offer alternative times promptly.
This isn't about being unreliable; it's about being authentically reliable. It creates an understanding and respectful working relationship, allowing me to deliver my best work without compromising my well-being. My clients appreciate the honesty, and it sets a precedent for a more human-centered approach to collaboration.
Don't be afraid to build a business that works for your brain. In my experience people value the authenticity that comes with communicating the way you work better. Give yourself permission to define what ‘success’ and ‘productivity’ look like for you (because it looks different for everyone).
If you are interested the social & support tracker (that i use daily) mentioned in this article you can find it here:
A judgment‑free, self‑reflective space built for disconnecting from external expectations and reconnecting with your internal world.
Journal overview:
Daily Check‑Ins & Reflections for practising self‑kindness, tracking wins, sensory experiences, emotional triggers, and personal strengths.
Micro‑Goal & Task Breakdown Pages to turn overwhelming tasks into bite‑size actions, and help you build momentum without burnout.
Why it works:
Provides a free‑form structure to reflect at your own pace.
Supports self‑discovery using tools your brain already resonates with—no forced routines or pressure.
Acts as both a standalone companion and a supplement to the Toolkit for reinforcing insights.
The Big Bad ADHD & Autism Journal is a unique and supportive space designed by us for individuals with ADHD and autistic brains to reflect, vent, and work through things at your own pace. This judgment-free journal encourages self-discovery, clarity, and kindness.
This digital downloadable journal offers a variety of templates and prompts to help you build a life that works for you, without rush or pressure. You can engage with the journal whenever needed, even using it as a template to build your own prompts.
Key Sections:
Daily Check-In & Reflections: Helps you tune into what works for you, build supportive routines, and practice self-kindness. Prompts include identifying challenges, celebrating wins, noting sensory inputs, and acknowledging personal strengths.
Micro-Goal & Task Breakdowns: Guides you in breaking down overwhelming tasks into small, manageable steps, fostering momentum and resilience through "micro-goals".
Sensory Exploration: Enables you to understand your sensory triggers, identify what boosts or drains your energy, and plan self-care strategies. It covers visual, auditory, tactile, smell, taste, proprioceptive, and movement awareness.
Emotion Processing & Reflection: Provides tools to help you, particularly recognise emotional patterns, identify triggers, and find balance. It includes steps like pausing, naming emotions, rating intensity, and identifying needs.
Visual/Creative Play: Offers a creative outlet for processing emotions and finding release through drawing, doodling, and colouring, without the need for perfection or articulation.
Brain Dump: A section to clear the mind of swirling thoughts, worries, and tasks, reducing anxiety and bringing clarity.
Special Interest Exploration & List: Encourages you to delve into their passions, providing comfort, structure, identity, and opportunities for self-expression.
Strengths & Wins Spotlight: A powerful exercise to build confidence and resilience by focusing on personal strengths and celebrating achievements, big or small.
Social & Support Tracker: Helps you identify and maintain supportive connections by tracking interactions, your mood before and after, and the effects of these interactions.
Goal & Dream Vision: Aids in transforming vague ideas into clear intentions, increasing the likelihood of achievement and fostering motivation through tracking progress.
This journal is a companion for anyone looking to navigate their ADHD and autistic experiences with kindness and understanding 💖
