Ever had a “f&k it” day? Or even a whole “f&k it” week?
For many creative business owners with ADHD, these days can hit hard. You know the feeling - when even the best to-do lists, productivity hacks, or caffeine fail to move the needle. The mountain of LinkedIn posts, newsletters, SEO updates, and client commitments looms so large that just thinking about it leaves you overwhelmed.
It can feel like a relentless juggling act. The constant demand to stay on top of every task? Draining.
Last week, I hit that wall. Instead of forcing myself to push through, I made a conscious decision: f&k it. I hit pause on marketing entirely and focused solely on my client work. And you know what? That intentional step back was exactly what I needed.
By the following Monday, I returned with clearer focus and renewed energy, ready to tackle my priorities without the prospect of burning out.
Rather than waiting until your next big holiday (hello, Christmas!), giving yourself permission to pause might be the reset your ADHD brain needs. Here’s a simple 3-step plan to help you take those breaks strategically, without feeling like you’re falling behind.
A 3-step pause plan to give business owners with ADHD more motivation when you’re feeling overwhelmed
1. Pick one ‘non-critical’ task to hit pause on
Identify a task that’s not urgent or essential this week. Maybe it’s scheduling LinkedIn posts, revising your SEO, or something else you can safely step away from for a few days.
Whatever it is, does it give you the time and space to let you focus on what really needs your attention now?
2. Set a return date
Strategic pauses only work if they’re temporary. Decide when you’ll revisit the task—whether it’s in two days or two weeks.
This plan ensures that nothing important falls through the cracks while reducing guilt or the fear of dropping the ball.
3. Observe the effects
Pay attention to how you feel during and after the break. Are you clearer, more motivated, or focused? If so, you’ve found a method that works for managing your energy and focus as an ADHD entrepreneur.
Strategic pauses could be part of your superpower arsenal
For ADHD business owners, managing overwhelm and motivation is about working with your brain, not against it. A well-timed pause can recharge your energy and help you come back to your work with focus and creativity.
If you’re feeling stuck, take a step back, set boundaries, and return when you’re ready to make real progress.
Onwards!