What is the 30% Rule in ADHD? Maximize Your Focus

I’m Errin Anderson, founder of PhilanthroPeak, and I’ve seen countless brilliant minds – often brilliant, chaotic minds – burn out trying to fit into neurotypical business models.

The 30% Rule isn’t about being less productive or ‘working less’. It’s a strategic framework.

It’s about building a business that works with your brain, not against it.

Ready to ditch the hustle culture and build something sustainable?

Introduction: Decoding the 30% Rule in ADHD Business

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What is the 30% Rule? (Concept & Origin)

In essence, the 30% Rule acknowledges a fundamental truth for many with ADHD: tasks often take approximately 30% longer than anticipated, and our available energy or focus might be 30% less consistent than someone neurotypical.

This isn’t a deficit; it’s a difference.

It’s a dynamic that impacts everything from planning a project to managing your daily schedule.

While the exact ‘origin’ is more of an observation shared within the ADHD community, I’ve refined and applied this concept specifically for business owners, turning it into a powerful tool for strategic system building.

It’s about realistic expectations and proactive planning.

Why This Matters for Neurodivergent Entrepreneurs

As a neurodivergent entrepreneur, you’re likely familiar with the cycle: immense passion, brilliant ideas, then a sudden crash of overwhelm or burnout.

Traditional business advice often assumes a linear, consistent approach to work that simply doesn’t align with how our brains operate.

The 30% Rule offers a framework to acknowledge these neurological differences without judgment.

It allows you to build resilience into your business model, preventing that all-too-common feeling of failure when you miss self-imposed, neurotypical deadlines.

This rule helps you build a business that supports your unique operating system.

Shifting Your Business Mindset for Success

Embracing the 30% Rule means a profound mindset shift.

It’s moving away from self-criticism and towards self-compassion and strategic design.

Instead of blaming yourself for perceived “lapses,” you start to see them as predictable patterns that can be accommodated.

This isn’t about lowering your standards; it’s about making your standards achievable and sustainable.

When you align your business processes with how your brain naturally functions, you unlock a new level of productivity and enjoyment.

It’s about playing to your strengths, not fighting your brain.

Understanding the ‘30% Difference’ in Executive Function

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Common ADHD Executive Function Challenges in Business

For many of us with ADHD, executive functions are often where the ‘30% difference’ truly manifests in business.

Think about things like time management for ADHD, planning, prioritisation, and sustained attention.

These are the core pillars of business operations, and they can feel like wading through treacle.

Starting tasks, shifting focus, estimating how long something will take – these are common friction points.

It’s not a lack of intelligence or drive; it’s a difference in how the brain organises and executes tasks.

The Impact on Productivity, Planning, and Decision-Making

This ‘30% difference’ ripples through every aspect of your business.

That “quick” email often turns into an hour-long rabbit hole.

A simple planning session can dissolve into analysis paralysis.

Decision-making can become protracted, or conversely, rushed and impulsive, leading to costly mistakes.

It affects project timelines, client expectations, and ultimately, your bottom line and mental well-being.

Understanding this impact is the first step towards mitigating it effectively.

This is where executive function strategies become vital.

Beyond ‘Trying Harder’: A Strategic Approach

One of the most damaging pieces of advice for anyone with ADHD is “just try harder.”

This isn’t about effort; it’s about strategy.

You can’t willpower your way out of neurological differences.

The 30% Rule shifts the focus from ‘more effort’ to ‘smarter systems’.

It’s about designing your work and environment in a way that supports your brain’s natural rhythms and challenges.

This proactive approach helps you build consistent progress instead of relying on bursts of hyperfocus followed by crashes.

It’s about sustainability, not brute force.

Implementing the 30% Rule: Strategic System Building

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Identifying Your ‘30% Gaps’ and Bottlenecks

The first step to applying the 30% Rule is to genuinely assess where these ‘gaps’ exist in your current business.

Where do projects consistently overrun?

Which tasks do you dread or procrastinate on the most?

Where do you experience the most overwhelm management challenges?

Keep a simple log for a week or two, noting how long you think a task will take versus how long it actually takes.

This data is invaluable; it helps you pinpoint specific areas where the 30% adjustment is needed most.

This isn’t about judgment; it’s about objective data gathering.

Designing ADHD-Friendly Business Systems & Processes

Once you’ve identified your ‘30% gaps’, the next step is to build ADHD-friendly business systems.

This means creating processes that are intuitive, flexible, and designed for your brain, not against it.

Break down large projects into smaller, manageable chunks.

Visual cues, checklists, and automation can be powerful allies.

It’s about creating external structures that compensate for internal inconsistencies.

If you’re ready to build systems that actually work, the ADHD Business Compass™ can help you map your path to sustainable growth.

The Power of Proactive Planning & Buffer Time

The 30% Rule is fundamentally about proactive planning.

If a task typically takes you 60 minutes, schedule 90 minutes for it.

If a project has a deadline, build in an extra 30% buffer time for unexpected challenges, shifts in focus, or the inevitable ‘ADHD tax’ on tasks.

This buffer time isn’t ‘wasted’ time; it’s essential resilience.

It reduces stress, prevents burnout, and allows you to deliver consistent quality without feeling perpetually behind.

Embrace buffer time as a strategic advantage, not a sign of weakness.

Optimizing Your Business for Neurodivergent Success

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Delegating Effectively & Building Your Support Team

You cannot, and should not, do everything yourself. This is a core tenet of the 30% Rule.

Identify tasks that drain your energy or fall into your ‘30% gap’ zones.

Consider delegating these to virtual assistants, freelancers, or employees.

Building a strong support team isn’t a luxury; it’s a strategic necessity for ADHD entrepreneur success.

Outsourcing allows you to focus on your zones of genius, where your neurodiversity truly shines, and prevents tasks from piling up and creating overwhelm.

Learn more about effective delegation strategies for business owners through resources like the ICF (International Coaching Federation), which champions strategic support in business.

Leveraging Technology & Tools for ADHD Productivity

Technology can be a powerful ally when you have ADHD.

From project management software designed for visual thinkers to automation tools that handle repetitive tasks, there are countless productivity tools that can bridge your ‘30% gaps’.

Experiment with different apps and systems – but don’t fall into the trap of endless tool-hopping.

Find what works for you and stick with it.

Remember, the goal is to reduce friction and cognitive load, freeing up your mental energy for high-impact activities.

These tools act as external executive function support.

Creating a Sustainable Workflow and Preventing Burnout

The ultimate goal of the 30% Rule is to create a business that is truly sustainable for you as a neurodivergent entrepreneur.

This means building in regular breaks, safeguarding your focus time, and consciously designing your workflow to prevent burnout.

It’s about respecting your energy fluctuations and not pushing through at all costs.

By implementing these strategies, you move away from the feast-or-famine cycle and towards consistent, manageable growth.

A sustainable workflow ensures you can show up consistently, enjoy your work, and thrive long-term.

Optimizing Your Business for Neurodivergent Success

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Embracing Your Unique ADHD Strengths

The 30% Rule isn’t just about mitigating challenges; it’s about creating space for your superpowers to thrive. Your ADHD brain brings incredible strengths: boundless creativity, innovative problem-solving, hyperfocus, and the ability to connect disparate ideas.

When you build in buffers and design systems that manage your ‘30% gaps’, you free up mental energy to lean into these strengths.

Instead of battling executive function challenges, you can channel your unique cognitive profile into strategic growth, product development, or visionary leadership. Your neurodiversity becomes a competitive advantage, not a hidden struggle.

This is where true ADHD entrepreneur success blossoms.

The 30% Rule: A Foundation for Lasting Success

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Measuring Your Progress & Iterating Your Systems

Implementing the 30% Rule isn’t a one-and-done solution; it’s an ongoing, iterative process. Regularly review your systems, track your energy levels, and measure how effectively your adjusted timelines are working.

Are you still experiencing overwhelm? Do projects consistently overrun despite your buffers? These are signals to adjust and refine.

Think of it as fine-tuning your business operating system. What works today might need tweaking tomorrow as your business grows or your personal energy fluctuates.

Consistency in self-observation and adaptation is key to making the 30% Rule truly work for you.

Building a Business That Thrives, Not Just Survives

Ultimately, embracing the 30% Rule allows you to build a business that is not only successful but also deeply aligned with your well-being. It moves you beyond merely surviving the daily grind to genuinely thriving as a neurodivergent entrepreneur.

You’ll experience less stress, greater clarity, and the profound satisfaction of creating something sustainable that honours your unique brain.

This strategic approach isn’t about compromising on ambition; it’s about achieving your goals in a way that fuels you, rather than drains you.

Imagine a business where you feel energised, focused, and truly in control – that’s the power of understanding what is the 30% rule in ADHD.

Frequently Asked Questions

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Is the 30% Rule only for ADHD entrepreneurs?

While the 30% Rule is particularly transformative for ADHD entrepreneur success due to common executive function challenges, its principles of proactive planning and building in buffer time can benefit anyone. Those managing chronic conditions, high-stress roles, or just seeking to reduce overwhelm can find value in adjusting their expectations and systems.

How do I know if I’m applying the 30% Rule correctly?

You’ll know you’re applying the 30% Rule effectively when you start to feel less rushed, meet deadlines more consistently, and experience reduced burnout. The key is to track your actual task times versus estimated times, and if you’re consistently within your adjusted 30% buffer, you’re on the right track. It’s about feeling supported by your systems, not fighting them.

Can the 30% Rule help with procrastination?

Yes, absolutely. Procrastination for those with ADHD often stems from task overwhelm or fear of failure due to underestimation of time and effort. By applying the 30% Rule, you break tasks into smaller, more manageable chunks and allocate realistic time, reducing the mental barrier to starting. This proactive approach supports overwhelm management and makes tasks feel more achievable.

What if I don’t always need 30% more time?

The “30%” is a guideline, not a rigid law. It represents an average adjustment. Some tasks might need more, some less. The real power of the 30% Rule lies in the mindset shift: moving from optimistic underestimation to realistic, compassionate planning. Use it as a starting point, then adjust based on your personal data and the specific demands of each task or project.

Final Thoughts

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The 30% Rule isn’t just another theory; it’s a game-changer for neurodivergent entrepreneurs seeking sustainable growth and genuine well-being. By acknowledging the unique way your brain operates and strategically building that understanding into your business model, you stop fighting yourself and start playing to your strengths.

This isn’t about working less; it’s about working smarter, with intention, and with immense self-compassion. It’s the framework that allows your brilliant, creative mind to flourish without the constant threat of burnout.

Ready to transform your ADHD into your greatest business asset? The ADHD Business Compass™ will help you build systems that work with your brain, not against it. That’s the core of understanding what is the 30% rule in ADHD.