ADHD & Networking - 3 Ways To Manage ADHD and Thrive as a Confident CEO (Without Burning Out)
ADHD & Networking - 3 Ways To Manage ADHD and Thrive as a Confident CEO (Without Burning Out)
As the weather gets chilly and the end of the year approaches, it’s a great time to reflect, especially since this month is #ADHDAwarenessMonth. It’s the perfect moment to rethink our approach to work, leadership, and career growth. For many neurodivergent professionals, ADHD is actually their greatest advantage, provided it's understood and supported.
Over the years, I’ve noticed that professionals with ADHD often mask their differences to “fit in” and in doing so, they end up covering up their strengths and missing out on growth, which can hide their creativity, insights, and potential. I’ve been there myself, juggling multiple projects, constant travel, and high expectations, convinced that burning out was the price of success.
But the truth is, thriving doesn’t come from doing more; it comes from working smarter and embracing your unique brain. Once I started leading with my ADHD strengths, my career transformed: I negotiated a £20K pay rise, built my brand, founded the LMF NETWORK (Like Minded Females), and became a confident speaker, CEO, author, and presenter.
So, in this week's newsletter, I'm sharing the 3 ways I manage ADHD to thrive while juggling everything on my plate.
1. Create ADHD-Friendly Systems to Boost Business Performance
I design structure around my energy, not against it. Small changes, like timing flights for when I’m most alert, arriving early, or creating “quiet zones” during events, transform how much I can focus, connect, and perform at work.
This is about creating the right structure for your day. For me, that means scheduling my most complex tasks (like writing or strategic planning) during my high-focus times and leaving routine tasks for later. The goal is to free up your brain space for the creative, high-impact work that only you can do, rather than constantly battling administrative friction.
You can also implement AI tools that automatically manage the small stuff that drains your mental energy, like using project management software for follow-ups or setting up automated bill payments.
🗞 Read here: 5 AI tools I us to help me as a neurodivergent CEO and content creator to learn more about the tools I use to manage my work.
2. Stop Masking and Lead with Confidence
Masking may feel safer, but it blocks your potential. When I stopped hiding my differences and showcased my ADHD-friendly work style, I gained clarity on how I operate best, built stronger professional relationships, and unlocked career opportunities I never would have reached otherwise.
Leading with confidence means you are proactively setting expectations with your team and managers, not defensively making excuses. This might mean saying, "I do my best work with a clear deadline and minimal interruptions, so I'll be blocking out deep work time on my calendar," rather than waiting until you're overwhelmed.
So, when you clearly define what you need to thrive, you are not only teaching people how to collaborate with your strengths, but turning a perceived vulnerability into a powerful demonstration of self-awareness and effective leadership.
3. Use Practical ADHD Strategies Daily
Someone once asked me, "Do I need to block myself out to succeed with ADHD in corporate?” and my answer was absolutely not. Instead, I embrace habits that help me thrive in a fast-paced business world and use what works for my brain:
Body doubling – working alongside someone for accountability
Pomodoro sprints – focused bursts with regular breaks to stay on track
Walking/talking meetings – move and think at the same time to stay energised
Digital detox moments – limit distractions before big presentations or meetings for deep focus
Reframing overwhelm – turn chaotic energy into creativity and solutions and be open with managers about how you work best
The most powerful part of these daily strategies is that they are flexible. You don't have to change your entire life, you just need to experiment with one habit at a time.
Why ADHD is a Career Advantage
Having ADHD isn't something to hide, but it’s a lens through which you can approach work and life differently. When you embrace it, you don’t just get by at work, you stand out and lead with impact. At LMF NETWORK (Like Minded Females), we’ve supported 100,000+ professionals across 24 countries, helping them build confidence, connection, and community through inclusive workshops, mentoring, and meaningful networking.
I used to let overwhelm take over and now I just prioritise structure, discipline, and self-care, and honestly? It makes me a better speaker, leader, and a person too.
🎥 Watch here: 3 Power Networking Hacks for an ADHD Brain | Sonya Barlow to learn more about how I make networking work for me.
The Link Between ADHD, Work, and Authentic Leadership
One of the biggest shifts in my career came when I stopped trying to fit into the corporate mold and started speaking openly about how my brain works. This led to more meaningful conversations, stronger relationships with mentors and managers, and a leadership style that is authentic and inclusive.
If you're a neurodivergent professional, finding your community is key. You'll realise that the traits you thought were 'flaws' are often your greatest strengths when channeled correctly.
🎥 Watch here: ADHD, Work & Friends - Why didn't we know this? | Asian Sisters Q&A (TMILKY & Sonya Barlow) to learn more about my in-depth conversation with my sister about our personal experiences.
Your Next Steps to Thriving with ADHD
Pick one strategy from the three points above and implement it this week. Thriving with ADHD doesn't happen overnight. Instead, it’s built through consistent action and self-compassion.
So, remember, the people you admire didn’t start by having it all figured out, instead, they started by embracing how they work best. The difference to making it happen? Well, they kept going.
So, let me know which of these ADHD-friendly habits are you going to try first?
📩 This newsletter was written by Sonya Barlow, entrepreneur, author, and presenter. Work with Sonya Barlow for consultancy, training, keynotes, and campaigns. Email: hello@sonyabarlow.co.uk
Sonya Barlow is an award-winning entrepreneur, presenter, and author with over 100K followers. She hosts her self-titled YouTube show The Sonya Barlow Show, authored the business book Unprepared to Entrepreneur, and runs a business inclusion consultancy and networking app, the LMF Network. Connect via email 📩 - Hello@SonyaBarlow.Co.Uk