Podcast Summary: "Executives, Leaders and Entrepreneurs, Let's Have a Quick Chat about ADHD and Boundaries"

Host: David A Greenwood
Podcast: Overcoming Distractions – Thriving with ADHD, ADD
Air Date: September 17, 2025

Episode Overview

In this solo episode, host David A Greenwood tackles the crucial subject of boundaries for busy professionals with ADHD—especially those in executive, leadership, or entrepreneurial roles. David delves into why setting boundaries is not just useful, but “mission critical” for adults with ADHD. He explores multiple types of boundaries, shares personal insights, and lays out actionable strategies for protecting your time, energy, and reputation.

The tone is conversational and direct, with David repeatedly emphasizing how poor boundaries can lead to burnout and loss of credibility—while strong boundaries safeguard mental health, productivity, and job performance.

Key Discussion Points & Insights

1. Defining Boundaries for ADHD Executives (00:46)

• Boundaries aren’t just limits; they're professional “safe zones” for distracted brains.
• ADHD traits like impulsivity and overcommitment can result in poor decisions and burnout if left unchecked.
• “If we let that lack of boundaries continue to be a part of how we operate, we're going to lose a little bit of credibility. Right?” (David Greenwood, 02:30)

2. Time Boundaries: Protecting Your Most Valuable Resource (04:00)

• Uninterrupted time is a “best friend” for ADHD professionals.
  • Block out focused work periods, planning time, rest, transition (“get your together”) time.
  • “No one will miss you for an hour. And I'm totally convinced of that.” (05:41)
• Without time boundaries, professionals become reactive, not intentional—a sure path to burnout.
• Poor time management leads to plugging holes randomly, causing exhaustion and chaos.

3. Access Boundaries: Controlling Your Attention (07:17)

• Boundaries around who/what gets your immediate attention are crucial.
• David coins this the “stop, drop, and roll” from his book Overcoming Burnout.
• “You can’t just operate day after day and week after week in reaction mode. That gets super exhausting really quick.” (08:00)
• Suggests:
  • Structured check-ins instead of constant interruptions
  • Filtered communication channels (limit Slack/email notifications)
  • Building the “muscle” to follow your own rules around responsiveness

4. Decision-Making Boundaries (09:40)

• Delay non-critical decisions and delegate when possible—this is “strategic delay,” not procrastination.
• Instant decisions fueled by impulsivity can derail long-term plans and the day’s intentions.
• Without decision boundaries, “you can get to five o'clock, six o'clock, and you have no idea what you did.” (10:52)

5. Commitment Boundaries: Saying No (10:53)

• Learn to say “no” or “not now,” especially to opportunities outside your main priorities.
• ADHD brings enthusiasm—and people-pleasing tendencies—leading to overcommitment.
• Commitment boundaries prevent broken promises and protect your reputation.

6. Health & Energy Boundaries (11:57)

• Prioritize sleep, exercise, breaks, and recovery.
• “Those negatives of ADHD can be magnified when we’re tired, stressed out—and those of us in any leadership position...who sacrifice physical [and] mental health, we hit those cognitive and even emotional limits.” (13:32)
• ADHDers can burn out harder and faster, making energy protection vital.

7. Relationship Boundaries: Protecting Your Mental Health (13:40)

• Don’t tolerate toxic, disrespectful, or draining relationships—at work or with clients.
• “Being surrounded by toxic people is, I think, a big factor in us feeling burned out.” (14:38)
• Enforce respectful dialogue and diplomatically assert your limits.
• “We train people how to treat us...If we're letting behavior that doesn't align with our values and is exhausting us and is toxic, it's going to continue because we've allowed it.” (15:13)

8. Technology Boundaries: Shaping Your Digital Environment (15:59)

• Limit unscheduled (and evening) tech use; recognize the negative pull of endless scrolling and toxic online environments.
• Suggests: “If you can get away with it, maybe like no phones in meetings...Identify where technology is getting in your way.” (17:06)
• Intentionally reduce exposure to negativity (news, social media conflicts).

Notable Quotes & Memorable Moments

• On the necessity of boundaries:
  “Boundaries...are often like that make or break factor for those of us adults with ADHD...without them, those ADHD traits...can quickly lead to maybe some poor decision making. It can actually lead to burnout.” (01:05)
• On time management:
  “Uninterrupted time is one of your best friends. I'm convinced of that. You can't tell me otherwise.” (03:51)
• On self-protection:
  “We need to protect ourselves from ourselves...We hear the email ping and our ADHD brain wants to jump on it, right?” (08:40)
• On people-training:
  “One of the key phrases is: we train people how to treat us. And you might not even know you're doing it.” (15:13)
• On technology:
  “Not just scroll and scroll and scroll. One, it's just diverting our attention to other things. But two, there's just so much stuff on social media lately that...we just don't need to consume.” (16:46)

Important Timestamps

• 00:46–03:57 — Framing boundaries as essential for ADHD professionals
• 04:00–07:14 — The importance of protecting your time
• 07:17–09:38 — Access boundaries and structured communication
• 09:40–10:52 — Setting boundaries around decisions to avoid impulsivity
• 10:53–11:56 — Commitment boundaries: Learn to say “no”
• 11:57–13:40 — The value of health, energy, and self-care
• 13:40–15:58 — Relationship boundaries and managing toxic people
• 15:59–17:06 — Technology boundaries and reducing digital overwhelm

Final Thoughts

David wraps up by affirming that boundaries are not just about keeping distractions and people at bay—they’re about protecting yourself from yourself. He invites listeners needing more help to reach out for coaching, reminding them they’re not alone in these challenges.

If you’re a busy ADHD executive, business owner, or entrepreneur, this episode offers practical, heartfelt guidance to help you set—and keep—the boundaries that will let you thrive.