The pressures of a lifetime of undiagnosed autism and ADHD, plus the hormonal rollercoaster of perimenopause, meant that I experienced a nervous breakdown – autistic burnout, and it forced me to radically rethink the way I was running both my business and my life.

Entrepreneurship is full-on at the best of times. When you layer on the realities of neurodivergence, and the modern hustle culture that glorifies being “always on,” it becomes a dangerous recipe for stress and potential burnout. But what I’ve learned, and what I now share with others in my community at Connect Women in Biz, is that we need to learn how to work smarter, not harder.

Here are some practical strategies I’ve embraced that can help entrepreneurs and startup founders manage stress more effectively, especially during high-pressure times…

Do what you love – but with boundaries

Loving what you do is uber important – it fuels your motivation and keeps the spark alive. But when you love something, it’s easy to go all in, and that’s where boundaries can disappear. For neurodivergent entrepreneurs, especially those with ADHD or AuDHD, it’s crucial to be aware of the fine line between passion and obsession. You’re not a machine, and burnout doesn’t care how much you love your work.

Set time limits for working on intense tasks. I now have a personal rule: I don't expect myself to do anything social or public-facing for more than three hours at a time without a good break in between. This protects my energy and prevents sensory overload – something I’ve learned I’m particularly sensitive to.

Reduce the ‘demand load’ in your life

Many of us, particularly women founders, put immense, often invisible demands on ourselves: we “should” be doing more, “should” be showing up better, “should” be further ahead. I had to learn to recognise where I was placing unnecessary demands on myself, and start letting them go.

That might mean outsourcing more, setting clearer expectations with clients, or simply giving yourself permission to say no. Your worth isn't tied to how busy or productive you are.

Make space for fun (yes, really!)

If you’re not having fun regularly, your brain and body will eventually let you know about it. As someone with AuDHD, I’ve learned that I need a daily dose of dopamine – whether that comes from laughter, creativity, or just a walk with my amazing dog and pal Gigi. Fun isn’t a reward for hard work; it’s part of what makes the hard work sustainable.

So schedule in your joy. That could be co-working with friends, taking a dance class, or baking something messy and indulgent. If it brings a smile, it belongs on your calendar.

Create a business that supports your nervous system

Traditional business advice often overlooks how different people function best. I realised I needed more time alone, more space to process my thoughts and feelings, and less sensory overwhelm. So I intentionally designed my business around that.

Ask yourself: What do I need to feel calm, creative, and in control? Then build from there. Maybe that means working from home more often, automating certain tasks, or even rethinking your entire business model. The best business is one that allows you to thrive – not just survive!

To lead with love starts with yourself

#LeadWithLove starts at home. It’s about treating yourself with compassion, honouring your needs, and letting go of the guilt around rest. Entrepreneurs and startup founders wear many hats, but you’re also just one human being – and your wellbeing is the most important foundation your business has.

Stress might be a part of the journey, but burnout doesn’t have to be. By making small, smart shifts and staying anchored in what truly fills your cup, you can create a business and a life that are both successful and sustainable.

Because when you lead with love – for your work, your people, and yourself – everything changes.

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