top of page

The ADHD Entrepreneur’s Guide to Getting Things Done Without Overwhelm

Writer's picture: Dear Business BanquetDear Business Banquet

Hey, you brilliant, creative entrepreneur. If you’ve ever felt like your brain is running in ten directions at once, you’re not alone. You’ve got big ideas, major goals, and a passion that won’t quit—but sometimes, getting things done feels like climbing a mountain in flip-flops.

The world says, "Just focus!" "Stick to a schedule!" "Be more disciplined!" But let’s be real—that advice wasn’t designed for your brain. And here’s the truth: You don’t need to be fixed. You need a system that works for YOU.


An entrepreneur with ADHD staying focused in a cozy, organized workspace, using a whiteboard to prioritize three daily tasks. ADHD Entrepreneur guide to getting things done

This guide is about creating strategies that embrace your strengths, manage your energy, and help you build a thriving business—without burning out. Because success isn’t about doing more; it’s about doing what matters, in a way that fits your life.

Let’s dive in.


Step 1: Work With Your Brain, Not Against It


Traditional productivity methods weren’t made for neurodivergent minds. Instead of trying to force yourself into a one-size-fits-all system, let’s design a flexible structure that supports your creativity and drive.


The Power of Dopamine-Driven Work

Your brain thrives on excitement, novelty, and urgency. When something interests you, you can hyperfocus like a laser. When it doesn’t? Your brain might as well be on vacation.

Instead of fighting it, use it to your advantage:


  • How can I make this engaging? Can I turn it into a challenge?

  • Can I add a reward? (A break, a treat, or a fun activity)

  • Is there a way to make it feel urgent?


👉🏾 Pro Tip: Use the "body double" technique—work alongside a friend or co-worker (virtually or in person) to boost focus and accountability.


Step 2: The 3-Task Rule (Because 20 Tasks is Too Many)


If you’ve ever looked at a massive to-do list and immediately felt paralyzed, you’re not alone. The fix? The 3-Task Rule.


Each day, choose just three essential tasks:


🔹 One Revenue-Generating Task (something that moves your business forward)🔹 One Maintenance Task (emails, admin, keeping things running)🔹 One Self-Care or Growth Task (because YOU are your biggest asset


👉🏾 Pro Tip: Use a whiteboard or sticky notes for visibility—it helps keep your tasks top of mind.


Step 3: Time Management That Works for You


You don’t need a rigid schedule—you need structured flexibility. Here’s how:



⏳ The Pomodoro & Power Hour Combo


  • Work in 25-45 minute sprints (Pomodoro Method)

  • Follow it up with a 5-10 minute movement break

  • Use a Power Hour (one hour of hyper-focus) for deep work sessions


🔹 Apps to Try: Forest (for focus), Toggl (for time tracking), Brain.fm (for ADHD-friendly background sound


👉🏾 Pro Tip: Schedule your most important tasks during your natural "focus peak" times.


Step 4: Routines That Feel Good, Not Restrictive


Some people love strict routines. Others? Not so much. Instead of forcing yourself into a rigid schedule, try a rhythm-based routine that adjusts with your energy levels.


☀️ Your Morning Momentum Routine

  • Movement: Quick workout, stretch, or dance session

  • Mindset Boost: Affirmations, journaling, or visualization

  • Intentional Start: Set your 3 priorities for the day

🔹 Evening Wind-Down Hacks: Blue-light blockers, brain dumps, guided meditation (because sleep = superpower).


Step 5: Systems & Tools to Keep You on Track


If it’s not written down or automated, it’s not happening. Here’s how to set up ADHD-friendly systems:


✅ Task & Project Management Tools

  • Trello or Asana: Visual, easy-to-use task managers

  • Notion or ClickUp: For the more detailed planners

  • Google Calendar + Alarms: Because time blindness is real


👉🏾 Pro Tip: Use "if-then" automation—like auto-billing clients, scheduled emails, and auto-reminders for recurring tasks.


Step 6: Managing Energy, Not Just Time


ADHD isn’t just about focus—it’s about energy regulation. Some days, you’re unstoppable. Other days? You need a nap by noon. That’s normal.


🔋 The Energy Budgeting Method

Think of your energy like a bank account:

  • High-energy tasks (creative work, deep thinking) go into your peak hours.

  • Low-energy tasks (emails, admin) go into slower hours.

  • Recharge activities (naps, movement, hobbies) are non-negotiable.


👉🏾 Pro Tip: Track your energy levels for a week—see when you naturally work best and plan around that.


Step 7: Breaking the Perfectionism-Procrastination Loop

ADHD entrepreneurs often get stuck between wanting things to be perfect and putting them off forever. Let’s break that cycle.


Done is Better Than Perfect


  • Set a 70% Rule: If it’s 70% good, it’s done.

  • Use Timers: Give yourself a set amount of time to complete something.

  • Accountability Partners: Check in with someone to stay on track.


👉🏾 Pro Tip: Adopt the "two-minute rule"—if it takes less than two minutes, do it now.


Frequently Asked Questions (FAQ)

How can I stay focused when I have multiple business ideas?

Try a "parking lot" system—write down new ideas in a dedicated place so you can revisit them later without distraction.

What if I get stuck in analysis paralysis?

How do I manage client work without getting overwhelmed?


Final Words: You’ve Got This 🔥

Your ADHD brain is a superpower, not a setback. The trick is learning to work with it, not against it.

So start small. Pick one strategy from this guide and try it today. You don’t have to do it all at once—just take one step forward.

Because guess what? You’re not lazy. You’re not broken. You’re an unstoppable force. And your business? It’s about to thrive like never before. 💡


🔥 Want More ADHD Productivity Hacks?

Join my free weekly email series where I drop real-talk strategies for getting things done (without the overwhelm). Sign up here! ⬇️


1 view0 comments

Commenti


bottom of page