Through my personal experience as a business owner with ADHD and Sensory Processing Challenges, I’ve discovered that thriving in entrepreneurship doesn’t mean subscribing to hustle culture or burning yourself out to “keep up.”

It means creating a business and a life that works with your brain, not against it.

Here are some tips that have helped me run my business in a way that aligns with my values, energy levels, and strengths:

1. Say No to Hustle Culture

Hustle culture might work for some, but for neurodivergent folks, it can quickly lead to burnout. Instead of working endless hours, I’ve found that focusing on quality over quantity has made all the difference. Boundaries are not just important—they’re essential.

Set clear work hours, create space for rest, and don’t be afraid to say “no” to projects that don’t align with your values or capacity. Remember, you’re building a business that works for you, not the other way around.

2. Work with Values-Aligned Clients and Purposeful Projects

Dopamine is a big motivator for neurodivergent brains, so working on projects that truly excite you is key. Collaborate with clients who share your values and invest in purpose-driven work that sparks your passion.

When you’re engaged and connected to what you’re doing, it’s easier to stay motivated, focused, and productive. Plus, working with aligned clients means building authentic relationships that make work feel less like “work.”

3. Design a Schedule That Aligns with Your Energy Levels

Traditional 9-to-5 Monday to Friday schedules don’t work for everyone—especially if you’re neurodivergent. Learning how and when your brain works best can transform your productivity.

For example, I schedule focused work during my “peak brain hours,” usually mornings, and save less intensive tasks for the afternoons when my energy dips. I also build in transition times between meetings or tasks to help avoid overwhelm – which could include a quick walk with the dog around the block.

Flexibility is your friend. Find what works for you, and don’t be afraid to experiment with your routine.

4. Prioritise Movement and Breaks

Movement isn’t just good for your body—it’s great for your mind. Whether it’s a quick walk, stretching, or even dancing in your living room, movement throughout your day can help reset your brain and boost creativity.

And don’t underestimate the power of breaks. Stepping away from your work—even for just 10 minutes—can help you come back with fresh eyes and renewed focus.

5. Take Holidays (Yes, You Deserve Them!)

As a business owner, it can feel impossible to take time off. But rest and recharge are critical for sustainable success.

Plan holidays or even short breaks to reset, recharge, and come back to your business with more energy and perspective.

Trust me—your business will thank you. (I learnt this the hard way recently after a long-needed holiday to Vietnam where I left my laptop at home! I felt so refreshed and recharged returning home).

6. Ask for Help

We can’t do it all, and we don’t have to. Identify tasks that don’t align with your strengths or drain your energy, and find ways to delegate or outsource them.

For example, if admin tasks or bookkeeping aren’t your thing, hire someone who thrives in those areas. If you’re stuck with marketing yourself, consider using an AI tool like Chat GPT to flesh out some ideas and to design a plan.

Asking for help isn’t a weakness—it’s a smart way to focus your energy on what you’re great at and passionate about.

7. Self-Care is Non-Negotiable

Running your own business is hard enough without neglecting your well-being. Build self-care into your routine.

For me, this means practicing mindfulness, keeping a “self-soothe kit” on hand, and maintaining boundaries that protect my mental health.

When you take care of yourself, you show up as your best self—not just for your business, but for your clients and loved ones too.

Your Business, Your Way

At the end of the day, there’s no one-size-fits-all approach to running a business—especially as a neurodivergent entrepreneur.

What matters most is creating a system that works for you and aligns with your values, energy, and goals.

If you’re a neurodivergent business owner, I’d love to hear your tips for thriving in entrepreneurship. What’s one thing you’ve done to build a business that works for your brain?

Want Support in Building a Business That Works for You?

If you’re a neurodivergent entrepreneur or professional looking for personalized guidance, I offer one-on-one mentoring designed to help you navigate the challenges, embrace your strengths, and create a business or career that aligns with who you are.

Together, we can work on strategies tailored to your unique brain, develop systems that support your success, and find ways to balance your work and well-being.

Learn more about my mentoring services here or reach out for a chat—I’d love to help you thrive!

The post Thriving as a Neurodivergent Business Owner: Tips for Success Without the Hustle appeared first on Janine Defontaine.

Traditional work environments aren’t always set up to support diverse ways of thinking and working.

So, how can neurodivergent people, such as those with ADHD, Autism or AuDHD, truly thrive at work?

I recently hosted a workshop titled “Thriving at Work: Neurodivergent Style.”

In it, we explored practical strategies for success, self-advocacy, and creating a work environment that supports neurodivergent needs.

Whether you’re looking for tips to manage time, build resilience, or communicate your needs effectively, this post will give you a taste of what we covered.

Understanding What You Need to Thrive

First things first: thriving at work isn’t just about hitting productivity targets or meeting deadlines.

It’s about feeling valued, finding purpose, and creating an environment that allows you to be yourself.

For neurodivergent individuals, this often means recognising your unique needs, strengths, and challenges.

Here are some essential steps to help you thrive

Build Self-Awareness

Understand what you need to succeed. Whether it’s a quieter workspace, flexible working hours, regular check-ins with your manager, or specific tools and supports, identifying your needs is the first step to thriving.

Develop Personal Systems

Find strategies that work for you, such as using visual reminders, time management apps, text-to-speech tools, or a self-soothe kit for those moments when you feel overwhelmed.

Self-Advocacy

Learn how to communicate your needs confidently. Practice setting boundaries and asking for the accommodations you need, even in environments that might not be perfectly suited to you.

Strategies for Thriving in Diverse Workspaces

During the workshop, we delved into practical strategies to help neurodivergent individuals manage their day-to-day challenges.

Here are some of the key takeaways:

Time Management Tips

Keep things simple and use what works for you. Break down tasks into smaller steps, set achievable goals, and use tools like calendars, reminders and other visual cues to stay organised.

Managing Sensory Needs

Create a sensory-friendly workspace by using noise-cancelling headphones, adjusting lighting, having regular breaks or designating a quiet space when needed.

Finding Your Tribe

Build connections with supportive colleagues, managers, or fellow neurodivergent individuals who understand your journey and can offer empathy and advice.

Navigating Challenges and Building Resilience

Every neurodivergent person faces unique challenges—whether it’s executive functioning difficulties, emotional regulation, communication challenges, or sensory sensitivities.

Recognising what is within your control and finding creative solutions to work around less flexible workplace settings can help you navigate these challenges with confidence.

Remember, you have strengths that make you uniquely capable: hyperfocus, creativity, empathy, and innovative thinking are just a few.

When you embrace these strengths, you’re more likely to thrive, no matter where you work!

Join a Workshop or Connect with Me for More Support

If you’re interested in learning more and diving deeper into these strategies, here are two ways to connect:

For Workplaces, Managers and Teams

I offer tailored workshops to teams and workplaces to build understanding, develop strategies, and create a more supportive environment for neurodivergent individuals.

Contact Me to Discuss a Tailored Workshop.

For Individuals

If you’d love to attend a public workshop online, submit an enquiry. When there is enough interest, I’ll host a live online session.

I also offer mentoring in and outside of the workplace to ADHD, AuDHD and Autistic individuals. You can book a complimentary 30-minute discovery call with me to learn more.

Final Thoughts

Thriving at work as a neurodivergent individual is about more than just adjusting to the environment—it’s about creating a work life that fits you.

By understanding your needs, developing your own systems, and advocating for yourself, you can build a work experience that is not only manageable but truly fulfilling.

Feel free to reach out if you’d like more information on how I can support you on this journey to thriving at work!

The post How to Thrive at Work as a Neurodivergent Individual appeared first on Janine Defontaine.

This conversation was featured in an article by the ABC. We shared valuable insights and practical tips to help others with disabilities navigate the often overwhelming and complex wedding planning process more effectively.

Key Takeaways

Thinking back to when I was planning my wedding over eight years ago, there are a few things that jump to mind that helped me:

Personalise Your Plan

Focus on what truly matters to you and your partner.

Tailor the entire experience around your unique needs and preferences. Whether that includes sensory considerations, special interests, the size of your wedding—whether large or small—or any other supports you may need to ensure a comfortable and enjoyable day.

Embrace Simplicity

Your wedding doesn’t have to be a complicated affair, and neither does the planning process.

Keep things simple and straightforward. This will ensure a stress-free experience that allows you to focus on what truly matters—celebrating your love together and creating some wonderful memories!

Support Systems

Don’t hesitate to lean on your support network during this exciting time.

Whether it’s friends, family, or even professional help, having the right people by your side can make all the difference in creating a smooth and enjoyable wedding planning experience.

Keep It Fun

Remember, this is your special day!

Embrace every moment of the planning process. Make sure that the journey leading up to the wedding and the big day itself is brimming with joy, laughter, and unforgettable memories.

Make it unique

Just like you and your brain, put your own special flare on your wedding.

From the clothes to the music, decorations and entertainment, inject some of your and your partner’s personality into your wedding. My now-hubby and I LOVED planning the wedding playlist. You could even incorporate your special interests!

Closing Reflection

By fully embracing the above approach, my wedding planning experience turned out to be remarkably anxiety-free. This ultimately lead to a big day overflowing with laughter, smiles, joy, and plenty of dancing.

For more detailed advice and personal reflections, check out the full ABC article.

You can also listen to our interview on ABC Radio, in which we delve deeper into the challenges and joys of planning a wedding with ADHD.

The post Wedding Planning with ADHD: Tips and Reflections from My ABC Feature 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.

I remember the day I stumbled upon the concept of a self-soothe box. It was during a time when I was grappling with health issues and feeling overwhelmed.

My life coach suggested I put together a self-soothe box, a simple go-to box filled with items that could help me feel better on rough days.

The impact was profound.

Not only did it help me manage my stress, but it also became a staple in my life, especially after discovering my sensory sensitivities and ADHD.

As someone who runs her own business and dabbles in many things, I found that having a small self-soothe kit in my handbag was a lifesaver during moments of anxiety or overwhelm. Perfect for a day in the office, when feeling bombarded by people, lights and noise in a shopping centre, pre or post-networking events, and more.

The Magic of a Self-Soothe Kit

A self-soothe box or kit is a personal sanctuary that you carry with you.

It’s a collection of items that can help you calm down, relax, and manage stress. It’s perfect for those days when you’re feeling bombarded by sensory overload, pre or post-networking events, or just having a case of the Mondays (or Wednesdays in true hump-day style).

Crafting Your Own Self-Soothe Kit

Think of creating your self-soothe kit as an exercise of self-reflection and self-care.

Take time to put all of the components together thoughtfully, keeping in mind that you want it to be functional, appealing, memorable, and easily accessible if and when you need it.

Here’s a step-by-step guide to help you create your little piece of sanctuary.

Step 1: Choose Your Container

Choose something that resonates with you and is functional.

You could reuse an old basket, jewellery box or a gift box, or even a small crate.

Alternatively, you could use a bowl, make-up pouch, purse, or even a nice bag.

I have a couple of self-soothe kits. I have a colorful unicorn-covered makeup pouch that I carry around with me when I’m out and about. I also have a small pretty box that I keep within reach in my home office. And when I worked in an office, I kept go-to items in my desk drawer.

Side note: as I have been known to leave the lid loose on my water bottle which I keep in my bag, I now have a waterproof pouch I carry around with me.

Step 2: Get Decorating

Decorating your self-soothe kit is a chance to express your creativity and make it soothing to the eye. This can also help your memory recall. Just seeing your creation can trigger you to remember to use it!

If you choose the box option, you could paint it with different colours, draw on a design, or cover it with material, stickers, bows and the like. For the inside, consider stuffing it with some soft material that you enjoy touching. i.e. felt, bubble wrap, fluffy materials.

You get the idea!

Step 3: Decide What Items to Include

Next, choose items that will work well when you are feeling in need of soothing.

A great rule of thumb when putting the contents of your self-soothe kit together is to choose items that appeal to your five senses, and can help you to centre yourself or soothe you when and if needed.

When deciding what items to include in your self-soothe box, consider the following:

• Choose items that appeal to your five senses. Touch, taste, smell, sight and sound.

• The items should help YOU calm down when you need them (not anyone else). For example, some people find that certain activities or objects, such as colouring books, affirmation cards, chocolate, or scented candles, help them relax and keep their anxiety at bay.

• The items should be easy to access. For example, if you are experiencing a panic attack, you don’t want to panic because you can’t find your self-soothe box or struggle to get something out of it. You might also want to create a portable self-soothe kit you can carry around in your car or bag.

• The contents of your self-soothing box should work well for different situations, such as when you’re feeling irritable, overwhelmed, anxious, or sad.

Here are some examples of what you could include in your self-soothe box:

• Self-care items like an eye mask, glasses, ear plugs and noise-cancelling earphones
• Coping tools like fidget toys, soft textures, fluffy socks or a smooth rock
• A go-to playlist of tunes to lift you up or soothe you down
• A journal to write, accompanied by a nice pen
• An uplifting book to read
• Your favourite tea
• Words to inspire (quotes or affirmation cards)
• Scented items such as bath salts, pulse points in scents you love, scented candles, and nasal remedy inhalers.

Going all out with fancy aromatherapy oils and expensive candles can be tempting—but remember, you don’t need to spend much money.

The fewer items in your self-soothe box, the less likely you will get overwhelmed by all the options when you need to reach your box.

Embrace the Journey

Creating a self-soothe kit is a beautiful act of self-care. It’s a tangible reminder of the importance of looking after yourself.

Whether you’re juggling lots of balls, feeling overwhelmed, or stressed, creating a self-soothe kit of your own can support you in navigating day-to-day life with ADHD.

I’d love to see your self-soothe kit. Share it with me on Instagram over at @janinedefontaine.

Remember, this is your journey, and every step you take to nurture your ADHD self is a step towards a healthier, less overwhelmed you.

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The post A Guide to Creating Your Own Self-Soothe Kit appeared first on Janine Defontaine.

At the age of 45, I found myself grappling with a life-changing diagnosis: ADHD.

It was a revelation that came at a time when I was struggling to do the things I usually did.

I’d been questioning my sanity, if I was ill, and wondering if I was developing dementia.

I had left my job earlier that year and was working full-time in my business. I had worked so hard to change my life and was living the life I wanted, so why was everything falling apart?

The Journey to Discovery

The path to my diagnosis was not straightforward.

It began with sharing my struggles with close friends and noticing a pattern in the TikTok videos I was being shown about ADHD in women.

After some hyperfocus research and self-enquiry, I decided to get an ADHD assessment. The result? I was not only diagnosed with ADHD, but I was also in severe ADHD burnout and possibly Autistic.

Reflecting on the Past

Looking back, I can see how ADHD and a whole lot of sensory processing challenges have been a constant presence in my life.

The feeling of not fitting in, being called weird, sensitive, quirky, different, or that I laugh too loudly.

Struggling through school and university.

Misinterpreting my hyperactive racing mind and constant feelings of overwhelm as anxiety.

Constantly losing things, bumping into things, and never remembering people’s names.

The urge to do many things, different things, for change – but also craving security, safety, and stability.

And working so hard. I was known as ‘the girl who gets shit done’… which I thrived on for a time but was always followed by burnout.

The Impact of Living Undiagnosed & the Power of Understanding

Living life undiagnosed, masking to fit into the neurotypical world, working so hard, and unable to escape the burnout cycle, with the breaks between burnout getting shorter each time

I was left feeling like a shell of a human being.

I was exhausted.

Once I was diagnosed, I felt a lot of grief, anger, disappointment, and sadness for all the years I believed something was wrong with me.

I had spent years trying to ‘fix’ myself through counselling, psychologists, naturopaths, doctors, tests from specialists, and self-help books and classes, believing I couldn’t handle life like a ‘normal’ person.

Why had no one picked up on this?

On the other hand, my ADHD diagnosis was validating.

It has led me to understand the what, why, and how I do what I do.

By looking at life through a different lens, I’m exploring my neurodivergent self and permitting myself to do things differently.

It has opened a new world of possibilities and allowed me to do things in a way that works for me.

I’m discovering who I am. I love who I am. I feel happier.

And I feel so much more whole.

The Road Ahead

There is so much more to my story.

Navigating the medical and mental health systems, waiting lists, and other non-helpful things has been cumbersome and frustrating.

Successfully trialling ADHD medication and having to deal with medication shortages was confronting and triggered more trauma.

Sharing my news with friends, family members, colleagues, and the world, and the reactions – most positive, some invalidating or plain gaslighting, and a mall few disappointing.

Collecting other diagnoses along the way in the form of Complex PTSD, Raynaud syndrome, and the like. Today I call them the other pieces to my puzzle.

But building my support team of a great psychologist, psychiatrist, coach, mentor, GP, chiropractor and more, alongside the support I’ve received from friends, family, and my networks, has been a blessing.

And honestly, that’s why I am here doing what I do.

Let’s Connect

I hope hearing part of my story about my late diagnosis of ADHD will inspire you to be gentle with yourself and each other and to accept and celebrate your differences.

If you’re looking for an ADHD coach who understands your struggles firsthand, I’d love to connect.

My lived experience with ADHD, alongside my learning, professional experience and qualifications, has equipped me with a unique perspective and tools to help others navigate their own journeys.

Let’s explore the possibilities together and celebrate our neurodivergent selves.

Reach out to me, and let’s start this empowering journey together.

Janine

The post Unmasking Myself: My Journey to an ADHD Diagnosis at 45 appeared first on Janine Defontaine.

So let’s delve into six high-level steps that can act as the cornerstones of your path to a healthier you.

These steps, ranging from setting personalised, achievable goals aligned with your priorities right now to developing simple routines, offer a roadmap to support your wellbeing as you navigate your ADHD wellness journey.

Step 1: Set Personalised Wellness Goals

Setting the foundation for your well-being journey begins with setting personalised goals aligned with your unique needs and priorities at this point in time. Simple goals will help to create a sense of purpose that fuels your motivation.

Start by identifying three short-term goals. The simpler, the better.

Your goal could be as simple as ‘I want to drink more water daily’. You could flesh this out a little by elaborating that you want to drink 2 litres of water a day minimum starting from tomorrow.

From there, break your goals into manageable, baby steps with some achievable dates. This will help to minimise overwhelm and keep you focused and accountable.

So:

• Tomorrow morning, I will drink two glasses of water and before breakfast.
• And then I will drink a cup of herbal tea with breakfast.
• I will then fill up my 1-litre water bottle to sip on throughout the day. I will finish the contents by dinner time.

You get the picture.

Small, baby steps you can achieve.

And then – here’s the important bit. Be sure to celebrate each milestone you hit your way!

Pop a sticker on your water tracking chart. Enjoy a nice bath. Treat yourself to a little chocolate. Watch a funny show.

Mixing things up

It’s important to recognise the ebb and flow of ADHD life.

With goals, Initially, we get really excited and motivated, and so we are kicking goals all over the place.

And then, our priorities and needs change. Our interest wane. We lose focus or get distracted. Or, more often than not, what worked well for a time will just stop working.

Don’t beat yourself up.

Embrace your creativity and versatility and mix things up. Think of different things to try, different ways you can achieve your goal, and switch up the routine.

Take your goal of drinking more water:

• You could buy a cool new stainless steel water bottle that is easier and more pleasurable to drink from.
• Or you could add some slices of lemon or berries to the water to jazz it up.
• You could invest in a soda stream to mix up your water intake between bubbles and no bubbles!
• You could set up a tracking system to keep track of how much water you drink. There are apps and planners and charts for that!
• You could also step things back a bit and set a goal to drink 4 glasses of water a day, or 2 litres of water 3 days a week. Once you’ve established a routine, you can then build onto it!
• Or, you can simply accept that that goal might be done and dusted and that it either needs to be reimagined or that you need to move on to another area of focus (you can always come back to your goal of drinking water!). That’s totally okay!

Remember, your goals evolve over time – that’s completely normal!

Regularly check-ins with yourself so you stay aligned with your changing interests, needs, and passions, ensuring your journey remains fresh and fulfilling.

Step 2: Hydration as a Ritual

Staying hydrated is a cornerstone of well-being.

Water supports digestion, energy levels, and overall balance within your body. And if you are taking ADHD medication, such as stimulants, hydration is especially important.

Integrate hydration into your daily routine by setting a goal, as we did above.

Prioritise hydration by making it part of your morning ritual and establishing hydration breaks in your routine.

Experiment with flavours – infuse water with lemon, lime, or other fruits.

Keep your water accessible throughout the day in an ergonomic bottle that suits your lifestyle. You could even have multiple water bottles in different rooms and bags so you always have one within reach (and within your line of sight as a visual reminder!).

What ideas can you try?

Step 3: Nourish with Simplicity

Nourishing your body is crucial, even though it comes with its challenges.

Simplify your approach by opting for easy-to-prepare meals, grabbable snacks and healthy meal delivery services.

Look into meal planning and batch cooking.

Embrace dinner for breakfast!

Seek support from friends or family. You could body double with someone – they can stand near you as you prep. Or you could ask them for help, where they prep for you.

Experiment with different textures and flavours, making eating an exciting and sensory experience whilst avoiding any triggers you might have.

Allow flexibility in your dietary choices over rigidity.

Accept that it’s okay to buy pre-cut and frozen fruit and vegetables. Seriously!

Test some low-sugar pre-prepared shakes and protein drinks that will help to sustain you throughout the day.

Whether through healthier alternatives or tried-and-true favourites, nourish your body while embracing your unique preferences.

Step 4: Joyful Movement

Physical activity is a powerful tool for reducing stress and boosting dopamine.

Find enjoyable ways to move.

Whether it’s leisurely walks in nature, hiking, yoga, or dancing to music up loud (or in your headphones).

Incorporate movement and resistance into daily activities, like walking meetings or doing some squats and bicep curls with sauce bottles as you boil the kettle.

Make alternative choices, such as choosing to take the stairs whenever you get a chance over the lift.

Engage in hobbies like gardening or golf that get you moving.

The key is to choose activities that bring you joy.

By doing so, you’re more likely to stick with them and experience the physical and mental benefits they offer.

Step 5: Prioritise Self-Care

Putting yourself first is not selfish; it’s essential for well-being.

Set healthy boundaries that align with your values and needs.

Create time for activities that bring you relaxation and joy, whether it’s engaging in hobbies, practising mindfulness, or seeking moments of solitude.

Embrace self-compassion and prioritise your mental wellbeing. Process your emotions and seek support when needed.

By nurturing your mental health, you’re building resilience for life’s challenges.

Step 6: Foster Meaningful Connections

Surrounding yourself with supportive people who understand your neurodivergent experience is invaluable. Cultivate connections that uplift and inspire, allowing you to be your authentic self without fear of judgment.

Build relationships based on trust and mutual support, both within your circle of friends and family and within neurodivergent communities or support groups. These connections provide a sense of belonging, solidarity, and access to valuable resources.

Incorporating these six transformative steps into your life can empower your journey towards holistic well-being as you navigate the unique landscape of ADHD.

Remember, each step is a building block, and progress is made through patience, enjoyment, a bit of challenge and a whole lot of novelty.

Your empowered ADHD life is within reach – one step at a time.

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The post 6 Key Steps to Empower Your ADHD Wellness Journey appeared first on Janine Defontaine.