How to Spot Your Patterns and Triggers

Ever had one of those days where your emotions run the meeting, instead of you? You’re not alone—and this week’s episode is all about giving you the tools to handle those moments with skill (and way less shame).

In this episode,  we are getting real about the very real challenges ADHD business owners face when emotions take the wheel.  No HR department, no middle manager… and nowhere to run when your brain decides to get unhinged.

I’m introducing the SPACE Framework, a practical, easy-to-remember tool designed for ADHD brains to manage those high-intensity situations. (If you love frameworks and acronyms, you’re in for a treat— your activated brain will actually remember it. 

Here’s a sneak peek at what you’ll learn:

Spot Your Patterns: Start by noticing your personal triggers—client feedback, high-stakes moments, unclear expectations, time pressure, or those awkward money conversations. I’m sharing physical, emotional, and environmental early warning signs, so you can spot trouble before it hits.

Pause the Escalation: Meet the powerful 90-second rule. Emotional chemicals peak and recede in just 90 seconds—if you don’t feed them.  I share micro-pause techniques you can use in the moment (think hydration breaks, “Let me think for a second,” or strategic note-taking) to ride out the waves.

Act in the Moment: When you’re already activated, it’s about damage control, not perfection. Lower your voice, slow your speech, stick to the facts— I’ve got you with scripts and tips for how to stay in control when you feel anything but.

Clear the Air: Messed up? (We all do!) Learn how to take professional accountability—without over-apologizing or spiraling in shame. Clear, direct language for addressing emotional incidents and a real-world repair timeline are included.

Evolve Your System: Set up prevention tools, emotional “first aid,” and recovery supports so you’re not always in crisis mode. From environmental tweaks (noise-cancelling headphones, standing desks) to business systems that support your brain, this episode covers it all.

Grab Your Free Resource! 

To make this episode even more actionable, I created a downloadable PDF that breaks down the SPACE Framework with easy-to-use scripts and examples. Get your copy here

Try ONE thing from the episode this week—maybe it’s noticing your triggers, preparing a “pause phrase,” or just putting a big water bottle on your desk before calls. Small steps, big changes.

You got this!

Have a friend this would be great for, but they have a job, not their own business? I introduced the SPACE framework for employees in a webinar for ADDItude magazine in September. You can share it with this link: https://bit.ly/4gMEkn4

About the Host

Diann Wingert is a former psychotherapist and serial entrepreneur turned business coach, specializing in helping entrepreneurs with ADHD and other “not-so-neurotypical” brains thrive.

Drawing from both her clinical expertise and business experience, Diann delivers actionable advice, real-world strategies, and a refreshingly honest perspective on building a business, balancing priorities, and protecting your most precious resources: your time and your creative energy.

© 2025 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops  / Outro music by Vladimir /  Bobi Music / All rights reserved.