If your socials are feeling loud, chaotic, and… endless, you’re honestly not alone. Here’s neurodivergent-friendly way to keep your marketing moving in less than 30 minutes a day. We’ll use time-boxed routines, super-simple batching, reusable caption frameworks, and energy-based planning so you can show up consistently without burning out.

Don’t worry about sounding professional! Just sound like you, that’s why people followed you in the first place. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s your sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your website can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.

If your socials are feeling loud, chaotic, and… endless, you’re honestly not alone. Here’s neurodivergent-friendly way to keep your marketing moving in less than 30 minutes a day. We’ll use time-boxed routines, super-simple batching, reusable caption frameworks, and energy-based planning so you can show up consistently without burning out.

Don’t worry about sounding professional! Just sound like you, that’s why people followed you in the first place. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s your sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your website can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.

The 30-Minute Daily Flow (repeatable)

0–3 mins: Set up

Open your scheduler (Instagram’s in-app scheduler or Meta Business Suite works well)

3–15 mins: Create or queue one thing

Pick one format you can do on “low spoons”: a photo + caption, a 15–30s product clip, or a Story.
Use a template (examples below) so you’re never starting from zero.

15–25 mins: Engage with intent

Reply to comments/DMs; leave 3 thoughtful comments on ideal-client posts. Set a timer—then stop.

25–30 mins: Log & schedule

Schedule tomorrow’s post (you can queue up to 25 posts per day, 75 days ahead on Instagram business/creator accounts).

Tip: If you prefer strict sprints, the Pomodoro method (25 on / 5 off) is proven helpful for focus and preventing burnout, we use it all the time!

Energy-Based Planning

Plan around your available energy, not the clock. The Spoon Theory is a handy way to budget daily energy, use “high-spoon” hours for filming or design; save “low-spoon” hours for captions or scheduling.
Body doubling (co-working quietly with someone on Zoom) boosts follow-through and reduces friction for ADHD brains, book a 30-minute co-working slot for your social block. We love a facetime session while we’re doing some low spoons work!

Smart Batching (1 hour, once a week)

Batching = a short, focused session where you prep assets for the week. It’s an evidence-backed way to streamline social and reduce decision fatigue.

What to batch in 60 minutes:

Ideas (10 mins): List 5 prompts (see frameworks).
Assets (20 mins): Shoot 5 quick clips/photos (one scene, multiple angles).
Captions (20 mins): Write 5 first drafts using the frameworks.
Scheduling (10 mins): Queue posts in the native Instagram scheduler or Meta Business Suite.

Caption Frameworks

Use these like mad libs. Keep to 3–6 short lines for scannability.

Problem → Mini win → CTA
“Struggle with (thing)? Here’s what actually helped: (one tip). Want the full checklist? Comment CHECKLIST.”
Before / After / Because
“Before: (state). After: (result). Because: (action you took). Want the template? Save this.”
Myth → Truth → Step 1
“MYTH: (common belief). TRUTH: (reality). Step 1: (action). Want Step 2 & 3? DM me GUIDE.”
Feature → Benefit → Proof
“New (feature/service) → (benefit). Client result: (short proof). Book via link in bio.”
FAQ in one minute
“Q: (question). A: (your answer in 2 lines). More FAQs in Stories.”

The “5-Tile” Weekly Mix (balanced, ND-friendly)

Mon: Proof (testimonial, before/after)
Tue: Teach (one tip + saveable graphic)
Wed: Product/Offer (clear benefit + CTA)
Thu: Story (behind-the-scenes, values, why you do this)
Fri: Engage (poll, question box, “pick one” carousel)

Schedule these when your audience is most active. Broad studies still point to mid-morning to early afternoon on weekdays, but check your own Insights to personalise timing.

Micro-Templates You Can Reuse

Save-worthy tip (2–3 slides):
Slide 1: “Stop scrolling—do this before you post.”
Slide 2: “1) Hook in line 1 2) 3–6 lines max 3) Add CTA: save/comment”
Slide 3: “Bonus: schedule your next post now.”

15-second Reel:
Hook (on-screen text) → 3 cuts of the same scene (close, medium, wide) → CTA text (“Comment CHECKLIST”).
Note: Facebook is shifting all video to Reels-style distribution, and Instagram prioritises short, engaging video—recycling verticals across both is efficient.

Tools that actually help (and we use ourselves!)

Native scheduling: Instagram app + Meta Business Suite (desktop or mobile) to plan Posts/Reels/Stories. Limits: up to 25 scheduled posts per day, 75 days in advance; business/creator accounts only.
Batching helpers: Any notes app + a simple “ideas → assets → captions → schedule” checklist. (HopperHQ’s guide has a clear walkthrough of batching if you want a deeper dive.)
Focus aids: Pomodoro timers; body-doubling platforms if you like external accountability.

A 4-Week Mini-Plan

Week 1 (setup):

Choose your 5-tile weekly mix.
Draft 5 captions using frameworks; shoot 5 assets; schedule. (30 mins/day + one 60-min batch)

Week 2 (refine):

Add 1 interactive Story daily (poll/question).
Track which hooks get most saves/comments.

Week 3 (scale):

Repurpose your top post into 2 formats (carousel → Reel, Reel → Story series).
Introduce 1 lead magnet (checklist/mini guide).

Week 4 (optimise):

Post at the best times for your audience (use Instagram Insights; industry-wide studies suggest mornings–early afternoons on weekdays, but local data wins).
Keep what worked; drop what didn’t. Repeat the cycle.

Consistency doesn’t have to mean constant posting. With time-boxed sprints, simple batching, and plug-and-play captions, you can keep your marketing moving in about 30 minutes a day, in a way that respects your energy, attention, and schedule.

Want us to take a look at your socials?

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