August 12th
All of my blog posts are born from the pulse of my clients’ weekly sessions — the moments when something they say lands so deeply that I can still hear it days later.
A few weeks ago, during one of those sessions, a client casually said something that’s been ringing in my ears ever since:
“I’ve learned to treat my downtime as protected time.”
She said it without fanfare, as if she were stating the weather. But to me, it was pure gold.
Every session with her reminds me that boundaries don’t have to be complicated to be life-changing.
This client had been working on the Power of No — learning to say no so she could stop canceling her attendance at events she didn’t have the capacity for, conserve her energy, and get the deep rest her ADHD brain needed. Then she took it a step further and reframed it:
NO = Not Obligated
That reframe gave her permission to stop giving away her best energy to things that didn’t align with her needs — and start defending the time that did. For her, protected time often means working out at the gym, doing something creative like making music or sewing, or taking her dog for a walk.
What Is Protected Time?
Protected time is exactly what it sounds like: time you guard fiercely from interruptions, distractions, and other people’s emergencies.
It’s the hour you block off to read, create, nap, walk, or simply not be available.
It’s the meeting with yourself that never gets canceled.
For ADHD brains, this is revolutionary.
We live in a world that constantly tells us to be “on,” to respond instantly, and to stretch ourselves thin in the name of productivity or people-pleasing.
Protected time says:
“I matter enough to make space for me — and I’m allowed to defend it.”
Why ADHD Brains Struggle to Protect Time
- Urgency bias: We prioritize whatever is loudest or most immediate.
- Rejection sensitivity: We fear letting others down by saying “no.”
- Time blindness: We lose track of how much time we’ve given away until we’re depleted.
The result? We give our best energy away to other people’s priorities — and leave scraps for ourselves.
Why It Works
When my client started treating her rest, hobbies, and deep work as non-negotiable appointments, her focus improved. She wasn’t just rested — she was more present and intentional in every area of her life.
Protected time works because it flips the script:
- You’re not “stealing” time from responsibilities.
- You’re investing time in the very fuel that makes those responsibilities possible.
How to Start Protecting Your Time
1. Name Your Non-Negotiables
What fills you up? Rest, creative projects, deep work, movement? Start with one or two.
2. Put It in Your Calendar
Color-code it. Make it visible. Treat it like a doctor’s appointment.
3. Communicate Without Apology
Practice saying:
“I’m not available then — can we find another time?”
No explanations. No guilt.
4. Use Boundary Reinforcements
“Do Not Disturb” mode, a closed door, headphones, or rituals that signal, This time is mine.
5. Have a Backup Plan
Life will barge in. Keep a smaller “minimum viable” time block as a fallback. Even 10 minutes counts.
A Thank You to My Client
To the incredible client who inspired this post: thank you for reminding me — and now our entire Chaos2Clarity community — that protected time is not selfish. It’s a survival skill.
Your “NO = Not Obligated” reframe is a gift. You’ve shown me (and everyone reading this) that when we defend our time — whether it’s a workout at the gym, a creative session with music or sewing, or a peaceful walk with the dog — we reclaim our energy, creativity, and joy.
Here’s to making protected time a non-negotiable, one boundary at a time.
✨ Your Turn:
Don’t wait for “free time” — create it.
This week, pick one activity that fuels you and put it on your calendar as protected time.
📅 Step 1: Block it off.
📢 Step 2: Treat it as non-negotiable.
💬 Step 3: Share in the comments what you chose — and inspire someone else to do the same.