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The Mental Load of ADHD: Navigating Struggles and Executive Functioning Skills as an ADHD Parent and Business Owner

Writer's picture: Sarah HardySarah Hardy

Updated: Jan 27

Living with ADHD often means juggling numerous responsibilities while managing a constant mental checklist. For parents who also run a business, this struggle feels even more intense. The mental load can become overwhelming, leaving you questioning why tasks seem harder for you compared to your neurotypical friends and family.


This blog post will examine the unique mental load that ADHD parents experience, how executive functioning skills fit into the picture, and offer specific strategies to help relieve this burden for a more balanced life.


Understanding Mental Load


Mental load refers to the cognitive effort required to manage various tasks and responsibilities. This includes planning, organising, and remembering details, which can transform into anxiety when the load becomes too heavy.


For parents with ADHD, this mental load isn’t just about keeping track of appointments or tasks; it's a constant, complex strain. According to a study by CHADD, about 80% of parents with ADHD report feeling overwhelmed with daily responsibilities. This emotional burden can impact personal life, parenting, and professional duties, often leaving you feeling like you are perpetually playing catch-up.


The ADHD Executive Functioning Challenge


Executive functioning skills are essential for organising tasks, managing time, and controlling impulses. People with ADHD often struggle in these areas, making simple tasks feel like monumental challenges.


Think of executive functioning as the brain's operating system. In ADHD, this system can have glitches or slow response times, complicating everything from adhering to a daily routine to following through with long-term goals or plans. Research indicates that up to 50% of adults with ADHD have difficulties with time management, which can lead to missed deadlines both at home and work.


The Role of ADHD in Parenting


Parenting with ADHD increases the mental load, as you must remember not only your responsibilities but also those of your children. From school pickups to after school club activities, the list seems never-ending. ADHD parents may encounter:


  • Difficulty creating and following routines: Consistent routines provide structure. Parents with ADHD may find it a challenge to maintain this consistency.


  • Struggles with impulse control: You might act on impulse rather than sticking to a planned routine. For example, you might decide on a whim to attend a last-minute activity, disrupting your day and not see the possible impact this will have on the rest of the day.


  • Memory challenges: Forgetting crucial details, from a work meeting to a child’s school event, is common. A survey found that 70% of ADHD parents reported forgetting important appointments at least occasionally.


These challenges make it essential not just to manage tasks but also to safeguard your emotional and mental well-being.


Balancing Business Ownership and Parenting


Running a business while parenting creates additional pressures. Managing your workload can feel like an extreme sport. This dual role of being a parent and an business owner can amplify feelings of guilt and overwhelm.


You might find yourself increasingly anxious over deadlines, leading to more stress as tasks accumulate. Research shows that 60% of entrepreneurs with ADHD feel overwhelmed due to their growing to-do lists. The mental load becomes a chaotic blend of ideas and reminders, each vying for your focus, which can leave you feeling exhausted.


Coping Strategies


While the mental load of ADHD can be heavy, there are practical strategies that can help. Here are a few to consider:


Break Tasks into Smaller Steps


Tackling responsibilities in smaller segments can make them more manageable. Instead of viewing your entire to-do list, concentrate on one task at a time. You can create a checklist for daily responsibilities to visually track your accomplishments.


Use Visual Reminders


Visual aids can enhance memory retention. Utilise color-coded calendars, sticky notes, or reminder apps to keep track of important dates and tasks. For some setting up a color-coded system for family activities can help everyone understand upcoming commitments at a glance.


Establish Routines


Creating consistent routines can provide the much-needed structure to your day. Start with simple routines that you can build upon. Involving your children in establishing these routines not only fosters their participation but also strengthens your relationship.


Limit Distractions


Identify distractions within your workspace and home. A dedicated work area separate from your personal life can help your brain compartmentalise tasks and reduce feelings of confusion and overwhelm.


Seeking Support


Don’t hesitate to ask for help. Whether it's asking a partner, family member, or friend to share responsibilities, or seeking professional assistance, support can be immensely beneficial. Joining a community of fellow ADHD parents can also provide a safe environment for sharing challenges and solutions. A study from the National Institute of Mental Health found that community support can lead to a 30% increase in coping effectiveness for those with ADHD.


Knowledge is Empowering


Understanding the mental load you carry as a parent and business owner empowers you. Recognise that many of the hurdles you face stem from the unique ways ADHD affects your cognitive and emotional functions.


By implementing coping strategies and seeking support, you can navigate the challenges of ADHD with greater confidence. Embracing your strengths and acknowledging your difficulties is critical to managing your mental load effectively.


Embracing the Journey


Balancing parenthood and business ownership with ADHD may not be easy, but you are not alone in this complex journey. Each day may present new challenges, but with understanding, practical strategies, and a supportive community, you can manage your mental load.


Celebrate your victories, however small, and remember that your unique experiences as both a parent and a business owner shape who you are.


If you'd like to discuss how coaching could help book a Free Discovery Call today!





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