Expect bad days to happen

ADHD Business Tips: Accept that bad days are going to happen

Do you remember the last time you had a day that felt like an uphill battle from the moment your alarm went off? If you’re an entrepreneur with ADHD, I’m sure you know the feeling all too well and it probably wasn’t all that long ago. It’s those days when it seems like nothing goes your way, your focus is non-existent, and your to-do list feels more like a cruel joke. But here’s the truth that we often forget in the whirlwind of entrepreneurship: bad days are bound to happen, and they can actually be stepping stones to success.

Why we should expect bad days to happen

Let’s start with a simple yet profound realisation – bad days are a part of life, not just the entrepreneurial journey. Whether you’re a business owner with ADHD or not, nobody is immune to the occasional bad day. Life is unpredictable, and so is business. So, expecting bad days is not just reasonable; it’s a key to resilience.

Entrepreneurship is often portrayed as a smooth journey towards success, but in reality, it’s more like a rollercoaster ride. There will be exhilarating highs and, yes, those stomach-churning lows. Acknowledging this truth and embracing it can help you develop the mental fortitude needed to navigate the ups and downs.

How a bad day can start a spiral

The tricky thing about bad days is that they have a sneaky way of starting a downward spiral. It usually goes something like this: You wake up feeling groggy, and that first task on your list feels insurmountable. Instead of tackling it head-on, you procrastinate. Guilt sets in. Your focus dwindles further, and before you know it, the entire day feels like a write-off.

This spiral is where the danger lies. A single bad day can turn into a string of unproductive days if we’re not careful. That’s why it’s crucial to recognise this pattern and nip it in the bud.

Stop judging your bad days

One of the most damaging things we can do on a bad day is to judge ourselves harshly. It’s easy to think, “I’m failing,” “I’m not cut out for this,” or “I should be doing better.” But remember, you are not your bad day. You are not defined by a single day’s performance, or lack thereof.

Instead of self-judgment, practice self-compassion. Treat yourself with the same kindness and understanding you would offer a friend going through a rough patch. Recognise that everyone, even the most successful entrepreneur, has bad days. It’s a shared human experience.

What to Do When You’re Having a Bad Day

Now, let’s get practical. What can you do when you’re in the midst of a bad day as an entrepreneur with ADHD? Here are some tips to help you weather the storm:

1. Start Small: When your focus is scattered and motivation is low, don’t overwhelm yourself with grand tasks. Start with something small and manageable. It could be as simple as answering a few emails or organsing your workspace. Achieving these small wins can create momentum.

2. Take Breaks: Remember that breaks are not signs of laziness; they’re essential for maintaining productivity. Schedule short, structured breaks where you step away from your work. Use this time to recharge, stretch, or take a short walk.

3. Seek Support: Reach out to a trusted friend, mentor, or fellow entrepreneur who understands the challenges you’re facing. Sometimes, talking through your frustrations can provide clarity and emotional relief. A group like Execute is the perfect place to share your bad day struggles.

4. Practice Mindfulness: Mindfulness techniques, like meditation or deep breathing exercises, can help you regain focus and calm your racing thoughts. These can be more challenging when you have and ADHD brain but that only makes them more useful. There are many apps and online resources to guide you through mindfulness practices if you’re not sure where to start.

5. Pivot Your Focus: If a particular task feels impossible, switch gears. Work on something different that aligns with your current mental state. Being flexible with your daily plan can prevent frustration and maintain some level of productivity.

6. Reflect and Learn: At the end of a bad day, take a moment to reflect. What triggered this difficult day? What strategies helped you cope, and what didn’t? Learning from these experiences can better prepare you for future challenges.

7. Embrace the Reset Button: Finally, remember that a new day brings a fresh start. Use the lessons from your bad day to fuel a better tomorrow. Entrepreneurship is a journey of growth, and sometimes the most profound growth comes from adversity.


If you’re experiencing a bad day try this Bad Day Reset guided meditation available for free on the Insight Timer app. It’s short and sweet and if nothing else it will give you a 5 minutes to chill out with some smooth lofi tunes.

In wrapping up, I want you to remember that bad days are not roadblocks on your entrepreneurial journey; they are detours. They may slow you down temporarily, but they can also lead you to unexpected discoveries and growth. By expecting bad days, practicing self-compassion, and employing coping strategies, you can stay resilient and keep moving forward. After all, the rollercoaster ride of entrepreneurship wouldn’t be half as thrilling without its twists and turns. So, embrace the bad days, and remember, your best days are yet to come.

Til next week, take care.

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