How to Make Time for ADHD Self Care and Prevent Burnout as a Busy Mompreneur
Do you make time for self care?
I say “make time” because I hear over and over that moms don’t HAVE time.
Maybe you overschedule work and over commit to activities.
Maybe you put the needs of your spouse, children, clients, team, dog, or whoever else before you because that feels like how it’s supposed to be done. You know, you’ll get around to self-care eventually.
But what happens when you don’t have anything left to give.
Depression? Anxiety? Burnout? Arguments? Resentment? Divorce? Well, none of those sound good.
Which is why I wanted to talk a bit about making time to take care of you as we head into the holiday season to help you avoid mom burnout and, dare I say it, enjoy the holidays.
All of that on today's episode of the ADHD mompreneur.
Why You Need Self Care as an ADHD Mom
Katie Reed, a writer and mom blogger who focuses on mental health said “Self care is giving the world the best of you instead of what’s left of you.”
Now tell me that isn't a big ol' reality check slap across the face.
Self care encourages you to create a healthy relationship nurturing yourself so you can in turn give the best of yourself to your family, your friends, your clients, your business, the list goes on.
When you make self-care a priority by making time for it, rather than trying to have the time for it, you to can give the best of you to the world.
So often as a mom, you put your needs on the back burner. You perceive an expectation that you are required to do it all, be it all, achieve it all…whatever all is…and all without taking the time to care for ourselves.
Or that the main-pedi we receive for Mother’s Day once a year is supposed to make up for the 364 days of putting it all out there.
And you may be thinking “yeah, Christy. I would love to take more time for myself. But when? Do I cut out my children’s activities? Stop meeting with clients? Cut back on my marketing? Sleep less? Stop eating?”
I get it. It can seem like there is just no where to fit it in.
But rather than start with the when, which we will get to, I want you to start with the why.
How Self Care Helps You Avoid Burnout
According to research from the ADDA in 2021, a whopping 93% of adults with ADHD experience burnout symptoms versus around 30% of the non-ADHD population.
As an ADHD mom, you may start to notice burnout as a slow build of pressure from constant stress that leads to symptoms like tense muscles, low energy, decreased joy, feelings that you can’t keep up, depression, lack of motivation, more frequent procrastination, and quitting tasks more easily.
And true burnout isn’t waking up one morning and feeling like you didn’t sleep well or procrastinating on planning what you’ll bring for Thanksgiving.
Burnout feels debilitating.
It’s when you’re experiencing several of the symptoms I mentioned for several days without feeling like you can just bounce back.
I would venture to guess as moms there is a very good chance we’ve experienced burnout at some point AND that we would like to refrain from experiencing it in the future…if possible.
And, my dear mama friends, is your why. Why you need to make the time to take care of you.
Because regular self care can reduce your stress levels and improve your mood which can lead to better sleep which improves brain function and reduces feelings of exhaustion which can help you feel motivated to do the things you need to do.
And if you’re thinking “this all sounds great but I simply cannot add anything else into my schedule, let’s wrap up today by discussing six simple ways to make more time for self care…
Six Simple Ways to Make Time for Self Care
1. Recognize What You’re Already Doing
Chances are, you are already engaging in activities that could be considered self-care. They’ve just become so routine that you don’t see them as the textbook definition of self care which is “taking an active role in protecting one's own well-being and happiness”.
Do you read books you love before bed? Buy a face cream or lotion that makes you feel good? Have regular date nights with your spouse or family nights with your kids?
When activities become routine it can often be easy to forget that they help you improve your mood and mental health. Next time, stay present and recognize how spending this time is truly a form of caring for you.
2. Find Regular Tiny Moments
There’s been a bastardization of self-care over the years that took it from doing things that help you support your well-being to spa day or girls trips.
And believe me, I am not knocking spa days or girls’ trips. But those activities have a short lived impact on your overall well-being and happiness.
What will really have an effect is finding ways to care for you regularly. Like waking up a little earlier so you can meditate, journal, read a book, or just drink your cup of coffee in quiet.
Doing a 10 minute hip hop dance work out video on YouTube.
Eating your favorite take out once a week so you don’t have to stress over dinner to have a meal you enjoy.
Find the tiny things you can do that nurture you. And remember to recognize that you are purposefully doing this tiny act to take care of you.
3. Declutter Your Schedule
My 3rd and 4th tips go hand in hand. First, you are going to declutter your schedule to make the time you need.
And I know it can feel like there is nothing that could possibly go. But I will say that when I start working with coaching clients, we do a time evaluation to see where they are spending their time so we can better budget their time based on their priorities and values.
This evaluation is always a HUGE eye opener in terms of where they thought they had no time and where they actually spend their time.
Take a look at your schedule and think about what you do during your day. If taking care of you so you can be your best self for the people in your life is a priority, see if there are places you can delete activities to make time for you.
4. Schedule It
And once you’ve deleted scheduled commitments or decreased time spent on other activities, you need to schedule the time for the activities that do contribute to your well-being and happiness.
Just like a doctor’s appointment or a work meeting, if write it in your planner or add it to your digital calendar, you a much more likely to follow through than if you just think “I have an open hour Tuesday afternoon. Maybe I’ll self care then.”
Because we all know how that usually turns out.
Which is why we need to block it out to make it happen.
5. Set Boundaries
Once you have it on your schedule, you need to fiercely protect that time by setting boundaries.
Don’t stay over at work and miss your favorite yoga class.
Turn off your cell phone so you aren’t distracted while you’re playing a board game with the family or out with your girlfriends.
Don’t agree to a new commitment that takes place during the time you’ve set aside for your self-care.
By setting boundaries, you can protect your self-care time for what it is…the time you need to focus on your well-being and happiness.
6. Ask for Help
If you are still struggling to make time for self-care, you might need to share your needs and ask for help.
Whether it’s a spouse, another family member or a friend, explain your struggle along with why you need this time and space.
For instance, say to your spouse “I really need to make time for a short workout 3-4 times per week. Can we work out a schedule where you can watch the kids on x, y, and z day.”
Or suggest to a friend “I would love to do a sitting swap with you so we can both get a little alone time.”
Asking for help can feel awkward and hard. But if you keep doing the hard things, they eventually become the easy things.
Not a single one of the successful entrepreneurs you look up to have done it alone. Not a single one. So the sooner you can ask for help in taking care of your most important asset as a mom and business owner, aka you, the more you’re on your way to being a less stress ADHD mom business owner.
And if you are looking for more support as an ADHD mom entrepreneur, I would love to help. Click the link below to schedule your free, no obligation 15 minute call with me to discuss your goals and how I can help you get there.
