Entrepreneurship is a field in which many individuals with ADHD are particularly talented. Risk taking, creativity, and personal charm all have an opportunity to shine. Not having a boss to whom to answer also tends to be plus.
A challenge, however, is beginning the day at the time they would like. Waking up later than intended, getting lost on social media, or getting sidetracked by any activity around the house can all be causes of beginning the workday much later than they would hope. Moreover, continued failure at starting the day promptly can create a sense of chaos, as well as low self-esteem.
Here are 3 tips for starting your day the way you really want to:
A good day starts the night before. Create an evening regimen that is clear, and practical for you.
ADHD symptoms are exacerbated by a lack of sleep. Additionally, it even harder to wake up on time if one knows they have not slept enough. Identify how much sleep you need, what time that requires getting to bed, and how long before bed you will need to start getting ready for this to work.
Instructions that are not clear can lead to procrastination. It is therefore a good idea to identify clear steps toward going to bed (e.g., shower, brush teeth, put away phone, go to sleep).
This timeframe, and the steps involved, usually need to be highly personalized – there is no one-size-fits-all template. It can therefore be helpful to discuss this plan with someone who knows you well, such as a friend, therapist, mentor, or coach.
It is also worth noting that a very precise time for going to sleep or preparing can be risky; if you miss this time once you may feel like the night - or even the entire schedule you planned - was a total failure that can’t be salvaged. Additionally, many people (especially entrepreneurs with ADHD) will feel constricted by having such exact times. Two other options are: making an approximate time rather than a specific time (e.g., shower between about ten o’clock and ten thirty) or beginning preparation following a different activity that happens regularly (e.g., shower after going for a walk one takes nightly).
Work out of an office.
At home, it is easy to get sidetracked by activities, responsibilities, and distractions. Some leftover dishes in the sink that need to be washed, laundry that needs to be folded, getting lost in responding to messages, or "falling down the YouTube rabbit hole,” are all very likely to happen when working at home alone. While working in an office is not necessarily perfect, it creates a sense of a beginning of the workday that can generate a feeling of pressure to get started, a separation from chores or distractions that physically can only happen at home, and an environment in which other people (whether in the same room or the same suite) are working.
Not all work environments are created equal. It is, once again, therefore worthwhile to consider the type of work environment(s) available, and discuss the different options with someone who will understand the potential benefits and drawbacks as they pertain to you.
Begin the day with a meeting, phone call at predetermined time, or something pleasant.
Knowing that you are sitting down to work in an uninterrupted way can feel constricting. Having an accountability partner can make it happen automatically. It is much easier to tell yourself you will start in five minutes than it is to tell a client who is waiting to speak to you, or a group of employees. Alternatively, if you enjoy writing, and it is one of the tasks you need to do for your business, or there is another enjoyable item with which you can start the workday, you may be more inclined to start promptly. Engaging one's interests can be a great way to motivate the ADHD brain to get started.
Rabbi Shmuel Reich AAPC is an ADHD life coach in private practice in Monsey, NY (remote coaching also available) as well as a rebbi in Yeshivas Ohr Reuven in Suffern, NY. He can be reached for coaching of individuals or couples, as well as for speaking or writing engagements, at rsreichadhdcoach@gmail.com or 646-262-8257.