Episode Summary:



Setting boundaries often feels especially challenging when you have ADHD. And it’s not just about saying no.



In this episode, I’ll explore why ADHD adults often struggle with setting boundaries and how to recognize the signals that you might want to set one. You’ll also hear real-world ways to put into words what you can say to protect your time, energy, and values.



What You’ll Learn About ADHD and Boundaries




* Why social norms, people-pleasing, rejection sensitivity and ADHD symptoms like time blindness make boundary-setting harder



* How research shows we often overestimate the cost of saying no, and what that means for ADHD adults



* The benefits of setting boundaries for reducing stress, protecting energy, and aligning with your values



* How to recognize when a boundary might be needed by tuning into physical and emotional cues



* Real-world strategies and adaptable ways to say what you need with partners, family members, friends, colleagues, bosses, and more




Transcript: Setting Boundaries With ADHD Can Be Easier



(00:02):



Let’s be honest. Setting boundaries is tough, and if you’ve got ADHD, it can feel even harder. But here’s the thing. Boundaries aren’t about shutting people out. They’re about making sure your time and energy goes to what matters most to you, so let’s talk about how to make that easier.



You’ve tuned into Reimagining Productivity with ADHD, a podcast for ADHD adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, an ADHD and productivity coach, and I’m glad you decided to join me today on this journey toward finding your way to doing what matters most to you without trying to do it like everyone else.



When you hear the word boundaries, you might think first about family, your partner, your kids, or other close relationships. That makes sense.



(01:03):



Those are often the trickiest situations because the stakes feel high, but boundaries don’t just apply in these intimate spaces. They also show up at work, in how you manage your energy, and even in what information you choose to share. So to keep that wider lens in mind, here are a few of the boundaries you might consider thinking about. Of course, one is time and energy. That might be about protecting your downtime, deciding when you’re available, and pacing yourself so you don’t burn out.



Then there are work and professional boundaries, which might include clarifying your role and responsibilities, maybe limiting access outside of work hours or saying no to others’ urgent requests and more. Then of course, there are social and relational boundaries, which might include deciding who to spend time with, what personal details you’ll share and with whom, what topics you’re open to discussing and which might be off the table.



(02:08): Types of Boundaries ADHD Adults Need to Know



Another boundary that can be especially tricky is emotional boundaries. That can mean recognizing you are not responsible for other people’s feelings, or responding to unhelpful criticism, or choosing not to engage in conflict that feels unhealthy. The last one I’ll mention is values boundaries. These are about protecting what matters most to you, things like honesty, family, truth, or community,