It’s not because I don’t care about growth, achieving things or change — it’s because, for me, resolutions have almost always been rooted in pressure and pushing.

They tend to assume unlimited energy, consistent motivation, and a nervous system that can tolerate being pushed.

That hasn’t been my lived experience.

This year, instead of resolutions, I set one overarching intention:

To be more intentional.

Not in a performative or productivity-driven way. But in a listening way.

Why intention feels different (and more sustainable)

Resolutions usually focus on outcomes:

• what you’ll achieve
• what you’ll improve
• what you’ll finally “fix”
• when you will do it by, within the next 12 months.

You see, there’s pressure there already!

Intentions focus on how you want to live.

They create a lens you can return to when energy fluctuates, life intervenes, or plans need to change. For ADHD and AuDHD brains — and for anyone caught in the burnout cycle or recovering from burnout — that flexibility matters.

Intentions leave room for capacity. Resolutions rarely do.

What being “more intentional” looks like

Over the break, I spent time reflecting on how I ended last year — not just what I did, but how I felt.

Tired. Proud. Stretched. Tender and a little brittle.

That reflection shaped how I approached planning for this year. Rather than mapping out everything I should do, I focused on how I want to be.

Being more intentional has meant:

• planning the year in quarters — asking “what does the next three months need?” rather than “how do I optimise the year?”
• scheduling rest, leave, and space first, because if it’s not in the calendar, it usually doesn’t happen
• having clear conversations about time off and priorities (including finally booking a long-awaited Japan trip in May)
• saying no earlier — and with less justification

This isn’t about doing less for the sake of it. It’s about doing things with awareness.

What I’m deliberately not doing

Part of intention-setting is naming what you’re choosing not to push.

This year, I’m being intentional about:

• not overriding my body when it’s asking for rest
• not saying yes out of habit or guilt
• not clinging to routines that no longer fit (goodbye, gym membership and the shame that came with it)
• not treating health as something to “work around” rather than prioritise

Letting go of things can feel uncomfortable — especially for ADHD/AuDHD adults who are used to trying harder to make things work. But sometimes, sustainability comes from subtraction, not addition.

Small, ordinary moments matter

Some of the most meaningful parts of this intention have shown up quietly.

On my first day back at work, I took half an hour for gentle yoga and stretching before opening my laptop. My neck and jaw softened. My body felt more settled. It changed the tone of the entire day.

I bought a six-month planner instead of demanding a full year of certainty from myself (and the guilt that would inevitably come when I forgot about it halfway through).

I allowed myself to rest through a sinus infection — even when my brain tried to convince me that housework would be a “better use” of my time.

And after a late-night trip to pet emergency with Freya (she’s okay), I was reminded — again — that presence, pacing, and care matter more than productivity.

Why this matters for ADHD & AuDHD adults

Living with ADHD or AuDHD often means navigating fluctuating energy, sensory load, emotional intensity, and periods of burnout. Traditional goal-setting frameworks don’t account for this.

Intentions offer something different:

• permission to adapt
• a way to check in rather than push through
• language that supports nervous system regulation
• a reminder that capacity is not a moral failing

This isn’t about lowering standards. It’s about setting standards that don’t cost you your health.

If you’re starting the year tired

You’re not behind.

You don’t need a resolution.
You don’t need a complete plan.
And you don’t need to reinvent yourself.

You might just need an intention that feels steady, kind, and realistic — one you can return to when things feel messy, overwhelming or you feel a little lost.

For me, that intention is being more intentional.

And I’ll keep coming back to it this year, one choice at a time.

—

If you’d like support navigating intention-setting, pacing, or sustainable ways of living and working with ADHD or AuDHD, you’re welcome to explore coaching with me. We start where you are at right now.

Frequently Asked Questions

Q: What’s the difference between intention-setting and New Year’s resolutions?

A: New Year’s resolutions tend to focus on goal setting, outcomes and self-improvement, often assuming you will have consistent energy and motivation. Intention-setting focuses on how you want to live — allowing for flexibility, capacity changes, and real life.

Q: Why don’t New Year’s resolutions work well for ADHD and AuDHD adults?

A: Many resolutions rely on rigid routines, sustained motivation, longer term goals and planning, and pushing through discomfort. ADHD and AuDHD adults often experience fluctuating energy, sensory load, motivation and burnout, which can make intention-based and shorter-time framed approaches more sustainable.

Q: How do I set intentions if I’m already burnt out?

A: Start small. Intentions don’t need to be goals. They can be words, values, or ways of being — such as pacing, rest, or listening to your body. The intention should support recovery, not demand performance.

Q: Is intention-setting just “doing less”?

A: Not necessarily. Intention-setting isn’t about lowering standards and expectations — it’s about setting standards that respect your capacity and nervous system, so you can engage with life in a sustainable way.

Q: Can intention-setting help with ADHD burnout recovery?

A: Yes. Intention-setting can create space for reflection, adaptation, and nervous system regulation, all of which are important for recovering from burnout and preventing future cycles.

The post Intention, Not Resolution: A Gentler Way to Begin the Year with ADHD & AuDHD appeared first on Janine Defontaine.

Not just on the year I’ve had personally, but on what I’ve learned along the way.

This year, some very clear themes showed up again and again — particularly through my work with ADHD and AuDHD adults, leaders, and professionals.

Here are the main things I’ve learned this year. They’re not insights you’ll find in typical ADHD hacks or productivity tips.

People don’t need more hacks — they need less friction

People rarely struggle because they “don’t know what to do” or are unmotivated.

More often, people feel stuck because:

• their energy is treated as unlimited.
• their environment doesn’t match how their brain actually works
• recovery time is invisible (or not acknowledged at all)
• expectations are unclear, unspoken, confusing or constantly shifting.

This is usually a systems, process, and communication issue — not a motivation problem.

When friction is reduced, people don’t need to be pushed. They naturally move forward.

Capability is often mistaken for capacity

One of the biggest contributors to burnout I see is this mismatch.

People are capable, intelligent, experienced, and skilled — and they work bloody hard. Many are high performers, so more gets added to their plate.

More work.
Additional responsibility.
More emotional labour.
Unspoken expectations.

But capacity isn’t considered.

The friction shows up when:

• expectations don’t match nervous system capacity
• energy and focus are treated as infinite
• recovery time isn’t factored in
• transitions are underestimated

Capacity fluctuates based on stress, health, sensory load, hormones, life circumstances, energy patterns, time of day, and nervous system state.

Burnout happens when capacity is ignored simply because someone can.

The Hidden Cost of Communication Fatigue

People are drained, not by the work itself, but by the constant effort of translating their experience.

Explaining.
Re-explaining.
Choosing the right words.
Managing tone.
Masking reactions.
Anticipating misunderstandings.
Reading between the lines.
Interpreting intentions and unspoken rules.

Even well-intentioned workplaces can be cognitively expensive.

This relational load is one of the most underestimated contributors to ADHD and AuDHD burnout.

Transitions are real work

Another quiet but consistent theme is transitions.

Meeting to meeting.
Work to home.
Task to task.
Masking to unmasking.
One environment to another.

Transitions require processing time, emotional regulation, and nervous system adjustment. When rushed or ignored, stress accumulates — even if the workload itself looks reasonable on paper.

Designing for transitions is one of the most powerful (and overlooked) supports.

Burnout isn’t dramatic — it’s quiet

Burnout doesn’t always look like collapse.

More often, it looks like:

• withdrawal
• numbness
• over-functioning
• “I’m fine” with no joy underneath
• doing everything… without feeling connected to it
• pushing through.

This kind of burnout is easy to miss, especially in high-functioning, capable people.

ADHD and AuDHD Awareness Is About Fit, Not Fixing

What this year has reinforced for me is this:

ADHD and AuDHD awareness isn’t about productivity tips.

It’s about designing lives, workplaces, and expectations that fit the nervous system.

Less forcing.
More empathy — for yourself and others.
More permission to do things differently.
And time for rest, recovery and restoration.

As I close out the year, I’m holding these reminders for myself too.

Growth doesn’t have to hurt.

Support and reasonable adjustment shouldn’t have to be a fight.

And intentionally doing less can sometimes be the most simple and effective change of all.

— Janine

P.S.

In my coaching work with ADHD and AuDHD adults, these patterns show up regardless of role, industry, or success.

If these reflections resonate, it may be because you’re navigating similar patterns — burnout that doesn’t look dramatic, expectations that don’t quite fit, or a sense that “doing more” isn’t the answer.

Coaching isn’t about fixing you. It’s about understanding how you work — and building support, systems, and boundaries that honour that.

If you’re curious about working together, you can learn more or book a free discovery call with me here.

We start where you are.

The post What ADHD Coaching Has Taught Me This Year (That You Won’t Find in Productivity Tips) appeared first on Janine Defontaine.

As the year winds down, I always feel a mix of emotions — gratitude, joy, tenderness… and if I’m honest, tiredness.

Coaching is one of the greatest joys in my life. Every session lifts me in a way that’s hard to put into words. Being invited into people’s stories — their growth, their struggles, their recalibration — is a genuine privilege I don’t take that lightly.

This year, I’m ending it tired. Properly tired.

It’s been a year of holding space, expanding my practice, navigating life, family and health challenges, pivoting, learning, and growing.

So as we move into the end of the year, I wanted to share something other than motivational goal-setting or “New Year, New You” energy.

Instead, this is an invitation to slow down and gently reflect on the end of year.

When Christmas Feels Complicated

For many Neurodivergent people, the Christmas period can be a bit — or a lot — overwhelming.

It can be emotionally heavy, socially draining, sensory overloading, and deeply complex due to family dynamics, grief, or expectations.

If that’s you, I want you to know this:

• You’re allowed boundaries.
• You’re allowed to say no.
• You’re allowed to step away, opt out, or keep things small.

“Good enough” really is good enough.

Gentle Supports for the Christmas Period

Here are a few gentle supports that can help you through the Christmas period:

• Choose one non-negotiable that supports your nervous system: a daily walk, a time limit on a social gathering, choosing to skip the booze this year, a consistent bed-time. Choose something that works for your nervous system.
• Build in transitions between events and recovery time after social events.
• Create micro-moments of grounding: a walk, fresh air, bare feet on the earth, a quiet pause in the bathroom, noise-cancelling headphones, a hug with your pet.
• Find moments of joy in your way, not the way you or others think you should.

You Don’t Need to Reinvent Yourself for the New Year

As we wrap up the year, and since I love a good reflection, here’s a few gentle reflections to consider over the coming weeks:

• What do I genuinely have capacity for right now?
• Where can I give myself permission to do less, say no, or rest?
• Where did I surprise myself this year?
• What might support future-me, even in a tiny way?
• What can I gently leave behind this year, and what do I want to carry forward?

There are no right answers, and these aren’t productivity hacks — they’re questions to help you tune in and nurture your nervous system.

And in case you need a permission:

You don’t need a brand-new planner.

You don’t need to overhaul your life.

And you don’t need to emerge from January a “better version” of yourself.

You’re allowed to arrive at the end of the year exactly as you are.

Moving gently into the new year

January doesn’t need to be a sprint. It can be a soft landing.

If planning feels supportive, great. If rest is what’s needed first, that’s valid too.

Me, well, I’m practising what I preach.

I’ll be taking a short break over the holiday period to rest, reset, and recalibrate — following Freya’s (my assistant and rescue Doberman) lead with more naps and a few treats, fewer expectations, and plenty of pauses.

Wherever this season finds you, I hope you can meet yourself with kindness.

You’ve done enough.

You are enough.

Rest is not a reward — it’s a requirement.

— Janine

Coaching to support you in the New Year

If you’re reading this and feeling tired, stretched, burnt out, are crawling to the finish line, or are quietly questioning how to move into the new year, you don’t have to do that alone.

In my work as an ADHD and AuDHD coach in Australia, I see this pattern every year.

Coaching can be a space to slow things down, make sense of what’s been heavy, get clearer on your overall values, needs and priorities in this season of your life, and design the next season in a way that actually fits you.

If and when it feels right, you’re welcome to book a coaching discovery call with me here.

No urgency. No pressure. Just support, when you need it.

Frequently Asked Questions

The post A Gentle End-of-Year Reflection: Permission to Do Less appeared first on Janine Defontaine.

I recently turned 48.

For years, I wrote annual birthday blog posts – little time capsules of the lessons I was learning (checks notes – my last reflections post was when I turned 46). Somewhere along the way, life got busy, heavy, and complicated, and I stopped. I also misplaced my blogging mojo and, well, blogging changed.

But this year, I felt the pull to write again.

Finding Myself Again

I’ll be honest — this year I’ve wrestled with ageing.

After years of stress (okay, a decade’s worth), I noticed the changes in the mirror – lines around my eyes, muscle that seemed to vanish overnight, and the weight of it all on my face and body.

But here’s what else I’ve noticed since turning 48.

Those lines also tell a different story: a story of laughter, smiling, connection, and joy.

They’re proof of a life lived, not wasted.

And I like the woman who looks back at me now.

I wish younger me had the confidence, knowledge, diagnoses, and self-worth I carry today – but I look at her with kindness, and give her a hug across time.

Rebuilding Strength — Body and Mind

Over the last year, I’ve taken up reformer Pilates and strength training.

My clothes don’t fit quite the same, but my body feels stronger, more capable. It’s both uncomfortable and awesome.

My work has grown, too.

Both sides of my business — ADHD and AuDHD coaching, and marketing — have flourished. I’m lucky to work with the right people, and to make an impact that feels meaningful.

That’s something I don’t take for granted.

Living More Authentically

Personally, I’ve been unmasking more as an AuDHD woman.

It’s a process filled with grief – for the girl and woman I hid away, and for the years spent carrying the exhaustion of masking. But it’s also filled with joy and relief, as I learn to drop the mask in safe spaces and live more authentically.

I’m still learning what that looks like.

Some days it’s messy. Other days, it’s pure freedom.

And despite the hard parts, I’m still choosing joy

Small things. Daily choices.

Walks with Freya, shared laughter with my husband, conversations (and laughs) with clients, and the support of friends and colleagues who boost me up when I need it.

At 48, here’s what I know for sure:

Strength can be rebuilt, even after burnout.
Joy is found in the little things if you look for it.
Authenticity is worth the discomfort it takes to get there.
A good support team makes all the difference.

I don’t know exactly what the next decade holds, but I do know this: I’m looking forward to it – with more strength, more kindness, and more joy.

Here’s to living, laughing, and thriving — one season at a time.

The post Reflections on Turning 48: Strength, Joy & Living More Authentically appeared first on Janine Defontaine.

Over the years, I’ve come back again and again to a concept called INCUP. Since discovering it, I’ve found it incredibly helpful for understanding what motivates ADHD (and AuDHD) brains—and how making intentional tweaks can make a massive difference in how we live, work, and show up.

What Is INCUP?

Coined by psychiatrist Dr. William Dodson, INCUP refers to five key factors that tend to motivate interest-based nervous systems, like many of us with ADHD or AuDHD.

• Interest: If we care about what we’re doing—or it taps into a value, strength, or special interest—we’re far more likely to engage.
• Novelty / Nuance: The ADHD brain craves stimulation. A shift in environment, method, or approach can reignite energy and focus.
• Challenge: If something’s too easy, it’s boring. If it’s too hard, it can lead to shutdown. But the right amount of challenge? That’s where the magic happens.
• Urgency: A little pressure helps. Deadlines (especially mini ones), countdowns, and body doubling can all kickstart momentum.
• Passion / Purpose: Connecting to something meaningful—like a goal, a cause, or simply helping someone—can help us push through when motivation wavers.

INCUP isn’t a to-do list. It’s a lens. A tool to help you work with your brain, not against it.

Why the INCUP Framework Works for ADHD and AuDHD

Our brains are wired for difference. And INCUP can help explain why certain tasks light us up while others leave us stuck or flat.

As an AuDHDer, and someone who works with many AuDHD and Autistic clients, I’ve also noticed that INCUP is still incredibly relevant, but it needs gentle adaptation. Many of us also thrive on routine, predictability, sensory regulation, and consistency. So part of the art is finding the right balance between stimulation and support.

Some days, you’ll need more novelty. Other days, purpose will carry you through. And sometimes… none of it works. That’s okay too.

Here’s how INCUP shows up in real life for me

Interest

Interest is the spark that can pull us into a task and help make it feel almost effortless, at least for a while.

A few years ago, deep in burnout, I started a 4,000-piece jigsaw puzzle of Roman art. I didn’t expect much. But once I started, I was surprised how the hours just flew by.

I was fully immersed, not forcing myself to focus but naturally absorbed and challenged in the right way.

The puzzle was beautiful, tactile, and familiar in a comforting way (I loved jigsaws as a kid). I also have a special place in my heart for Rome, and the puzzle reminded me that when the right kind of interest is sparked, ADHD/AuDHD brains come alive.

The trick, of course, is that we can’t summon interest on demand. That’s where the rest of INCUP helps balance things out.

Novelty / Nuance

Novelty doesn’t have to be dramatic. Sometimes, it’s a small shift – trying a new app, changing scenery, gamification, or doing things out of order.

‘Newness’ can reignite interest, spark that dopamine, and help break us out of inertia.

And that nuance—a tweak in environment, routine, or method—can be a powerful support for sustaining energy and managing executive functioning challenges.

For me, a recent shift was starting Reformer Pilates to recover from a knee injury (cheers, Freya). I’d been avoiding the gym-something that’d worked so well for me for eight months-but I had a blockage, and I knew I needed to try something different to stay active.

It’s slightly outside my comfort zone—I’m not usually a ‘class’ person, I like solo activities—but it’s been energising. I feel stronger, more flexible, and more motivated. Plus, it feels proactive for this phase of life (hello, perimenopause).

Challenge

This one’s tricky. The right amount of challenge is energising. But too much? It can lead to panic or paralysis.

A few years ago, I coordinated a national event. On paper, I was perfect for it – a strong project management background, awards under my belt. But inside? I was anxious, overstimulated, and burnt out.

I got it done. But at a cost.

That experience reminded me: Just because I’m good at something doesn’t mean it’s good for me.

Since then, I’ve become more intentional about challenge. I use mini-deadlines, self-imposed accountability, and scaffolding to keep things manageable. And I no longer say yes to things that will completely dysregulate me.

Urgency

I need deadlines. They help activate my brain when open-ended tasks don’t.

But too much urgency—or being pushed into something I didn’t choose—can flip me into shutdown or PDA-mode (demand-avoidance). It’s a delicate balance.

Recently, I had to write a report for a client. It wasn’t due for months, so I delayed starting it. (Classic.)

A friend reminded me to “eat the frog”, so I broke it down into smaller tasks with mini-deadlines. That made it doable.

These days, I’m also experimenting with low-stakes urgency: using body doubling, timers, or scheduling blocks for future me to step into with less resistance.

And if I notice demand-avoidance really kicking in, I take a step back to explore ‘why’. Whether it’s the tone someone used to ask me to do something, that I agreed to when I should have said no, or it’s something I genuinely don’t want to do because it conflicts with my core values, needs, and priorities.

Passion / Purpose

This one’s easy. Coaching.

Every session reminds me why I do what I do. I feel connected, energised, and deeply aligned with my values.

After years of jobs where I had to mask or push through burnout, coaching feels like home. It’s real. It’s human. It matters.

I show up fully as myself—unmasked, a bit quirky, honest, and present. No performance. No masking. Just purpose. And it just feels right.

Bringing INCUP Into Your Life

If you’re feeling stuck, burnt out, or unmotivated, try a quick INCUP check-in. Ask yourself:

• I – Interest: What’s interesting about this? Can I link it to a value, strength or interest?
• N – Novelty / Nuance: Can I do this in a different way? What’s one small change that would make this feel fresh? Can I mix things up by making it more fun or gamifying it?
• C – Challenge: Is this the right level of challenge? Too much? Too little? Can I break it down?
• U – Urgency: What kind of urgency helps me (without frying my nervous system)? Do I need a soft deadline, accountability buddy, or a timer?
• P – Passion / Purpose: Why does this matter to me, or someone I care about?

Final Thoughts

INCUP isn’t a magic fix. But it’s a tool that helps you understand how your brain works—and what it needs to thrive.

For AuDHDers, it can also help you strike that balance between stimulation and regulation. Because sometimes we need novelty, and sometimes we need repetition. Sometimes we need a deadline, and other times, we need time to process.

There’s no perfect formula. However, with curiosity, experimentation, and self-compassion, you can begin building a life that feels more aligned and more authentic to you.

The post The INCUP Framework: How INCUP Can Help Neurodivergent Brains Thrive appeared first on Janine Defontaine.

The answer?

Well, it depends.

While a VA can be a big help, it also depends on how the relationship is set up, your communication styles, what you have on your plate at the moment (that’s work AND life), and how willing you are and how easy it will be to delegate and let go.

From my experience as an AuDHD business owner (and having worked with neurodivergent clients), here are some pros, cons, and things to consider before hiring support.

Pros of Hiring a VA (Especially If You’re Neurodivergent)

Reduces Your Executive Functioning Load

Delegating repetitive or draining tasks (like emails, calendar management, admin follow-ups) or tasks that don’t align with your strengths frees up your time and energy for the work that really matters and aligns with you.

Improves Consistency & Routine

A VA can help you to set up and keep your systems running smoothly (I’m talking about reminders, inbox management, task planning and management – you get the gist), which can be incredibly helpful, especially at times when your executive functioning fluctuates.

Supports Spoon & Time Management

Tasks that might cost you five spoons might only cost your VA one. That means more time and energy in your reserves.

Boosts Capacity Without Burnout

You don’t need to do everything yourself. Hiring a VA can help you grow your business or manage your role and workload without running yourself into the ground. When you’re working in your zone of genius and your VA in theirs, magical things can happen!

Flexible & Customisable Support

Many VAs work on a project or retainer basis, i.e. 5 hours per week.

You can start small and scale up, adjust their hours to align with the ebb and flow of the peaks and troughs in your business, or keep things light-touch and low-pressure.

Potential Challenges

Setup Takes Energy

Don’t underestimate the time you’ll need to get them set up and onboard.

Onboarding, training, and determining what to delegate takes effort upfront. So does the actual handover and initial check-ins.

If you’re in burnout, it might feel too hard initially or cost more spoons than you’ll save in the long run.

Personally, I faced this challenge in 2024 after bringing a virtual assistant (VA) on board. I just didn’t have the spoons to give them, and it wasn’t fair to them – or me.

Letting Go Can Be Hard

Perfectionism, control, or unclear expectations can make delegation tricky. If you haven’t defined your processes yet, it might feel even harder.

Communication Must Work for You

Many neurodivergent folks need clear, direct, and often asynchronous communication. We also have our preferred ways of communicating – whether it’s verbal, written, visual or a mish-mash depending on how we’re feeling and functioning.

Make sure your VA can adapt to that.

Relationship Management Still Takes Energy

Be realistic with yourself and your capacity before bringing anyone on board. Even a great VA needs check-ins, feedback, and direction, and this is a form of emotional labour that requires time.

Timezones & Availability

Offshore VAs can be more affordable but may introduce delays, language or cultural mismatches, or make real-time collaboration harder. (On the flip side, different time zones, affordability and diversity can work well!).

Ethical Offshoring

If your values include fair pay and worker rights, vet your platforms or agencies when looking offshore to ensure ethical conditions are in place.

Not All VAs Understand Neurodivergence

Look for someone who is neurodivergent-informed (or neurodivergent themselves), especially if you need patience, flexibility AND structure, and a specific communication style.

Tips to Set Up a Supportive VA Relationship

• Start small: Choose 1–2 tasks to delegate. Think: inbox zero, appointment scheduling, document formatting, or designing a couple of social media graphics.
• Use Loom: Record a quick screen share rather than writing long briefs. It saves time and gets your tone across. You could also use audio recordings/voice memos.
• Set communication expectations: How often, what platform (email, Trello, WhatsApp, text), and your boundaries around your availability.
• Try a short trial: One month or one project can be a good test of compatibility.
• Ask for ND-aware referrals: If possible, get recommendations from other neurodivergent business owners.

Final Thoughts

Hiring a VA isn’t about doing less. It’s about doing what matters more easily, with more energy left for the things you love.

It won’t fix everything overnight, and it takes some effort to get it right. But with the right fit, it can make your work-life (and brain!) feel just a little bit lighter.

Have you tried working with a VA before? I’d love to hear how it went!

Want support with decision-making, delegation or energy management? Let’s chat.

The post Should You Hire a Virtual Assistant as a Neurodivergent Business Owner? appeared first on Janine Defontaine.

It’s crucial to have strategies in place to maintain your confidence, boundaries, and well-being.

Here are some practical tips to help you handle these situations effectively.

1. Empower Yourself Through Self-Education and Confidence

Knowledge is Power

Educate yourself thoroughly about ADHD and neurodivergence.

The more you understand your condition, the more confidently you can address misconceptions.

Being well-informed enables you to respond to invalidating comments with authority.

Personal Affirmations

Develop strong personal affirmations and self-belief. Remember, your experience is valid, regardless of others’ opinions.

Trust in your own understanding of your neurodivergence and remind yourself that you know your needs best.

2. Master Communication Strategies

Pick Your Battles Wisely

Not every situation requires a defence or explanation of your neurodivergence.

Choose when and with whom to discuss ADHD, Autism, or other conditions carefully. It’s okay to protect your energy by opting out of unnecessary explanations.

Simple Explanations

Equip yourself with clear, concise explanations about ADHD.

For example, you might say, “ADHD affects my ability to focus and manage time. It’s a real neurodevelopmental condition.”

These simple statements can help educate others without draining your energy.

Set and Maintain Firm Boundaries

Practice Boundary Setting

Establish boundaries about what you share and how you respond to invalidating comments.

You might use phrases like, “I prefer not to discuss this at work,” to protect your mental space.

Develop Exit Strategies

Have a few graceful exit strategies ready for conversations that become uncomfortable.

A simple “I need to focus on my work now” can allow you to disengage politely and maintain your boundaries.

4. Seek Allies and Build Support Networks

Find Supportive Colleagues

Identify colleagues who are more understanding or supportive of neurodivergence.

Building relationships with these individuals can create a more positive work environment.

External Support

Look for support outside of the workplace, such as online forums, ADHD support groups, or trusted friends and family.

You could even work with an ADHD Coach or an external Mentor.

Having a safe space to share your experiences can be incredibly validating.

5. Manage the Emotional Impact

Build Emotional Resilience

Work on strategies to build emotional resilience, such as mindfulness practices, journaling, or speaking with a psychologist.

These tools can help you cope with the emotional impact of invalidation.

Prioritise Self-Care

Regular self-care is essential for managing stress and maintaining mental well-being.

Whether it’s a hobby, exercise, or relaxation techniques, ensure you’re taking time for yourself.

6. Document and Seek Professional Support

Document Negative Interactions

If you encounter particularly negative or discriminatory interactions, keep a record. Documentation can be useful if you need to address the issue with higher-ups or seek legal advice.

Consider Professional Support

If necessary, seek professional support, such as from your workplace Employee Assistance Program (EAP)—if they have one—a psychologist or ADHD coach to help you navigate these challenges and advocate for yourself in the workplace.

7. Plan for the Future

Career Goals and Development

Continue discussing your career goals and consider how you can navigate your current workplace while planning for a more supportive environment.

Keep seeking professional development opportunities that align with your needs and aspirations.

Sample Responses to Invalidation

Having simple, prepared responses can make it easier to handle invalidation. Here are a few examples:

• “ADHD is a condition that affects my attention and focus. It’s something I manage daily.”
• “Neurodivergence means that my brain works differently, affecting how I process information and handle tasks.”
• “Neurodivergence isn’t something I can control completely; it’s a part of how my brain works.”
• “Taking short breaks helps me reset my focus, which is important for managing my ADHD.”
• “ADHD isn’t just about being hyperactive; it also affects how I manage time and process information.”

How to Exit Conversations Calmly

Sometimes, it’s best to simply step away from a conversation.

Here are some ways to do so politely:

Direct and Polite:

• “I appreciate your interest, but I need to get back to work now.”
• “Thanks for the chat. I need to focus on my tasks now.”

Redirecting:

• “I think it’s best to keep this conversation focused on work. Let’s discuss something else.”
• “I’d prefer to talk about this later. Right now, I have to finish my work.”

Using Time as an Excuse:

• “I have a deadline to meet, so I need to get back to it.”
• “I have some tasks that need my attention right now. Let’s catch up later.”

Expressing Boundaries:

• “I find this topic a bit personal, and I’d rather not discuss it at work.”
• “This is important to me, but I prefer not to talk about it here. Thanks for understanding.”

Positive Affirmation

• “It’s great talking with you, but I have to get back to my tasks. Let’s chat later.”
• “I appreciate your understanding, but I need to focus now. Have a great day!”

Conclusion

Navigating the challenges of working with ADHD or other neurodivergences can be tough, especially when faced with invalidation.

By arming yourself with knowledge, communication strategies, and supportive networks, you can confidently manage these situations and thrive in your workplace.

Remember, your experience is valid, and there are tools and resources available to help you navigate these challenges.

The post Navigating Invalidation of ADHD and Neurodivergence in the Workplace: Practical Tips and Strategies appeared first on Janine Defontaine.