5 Tips for ADHD Entrepreneurs to Avoid Overwhelm

Running a business with ADHD can sometimes feel like you’re juggling fire while riding a unicycle—it takes focus, balance, and a little bit of luck. But the reality is that we often struggle because of something called executive function(EF). So, before we dive into the tips, let’s talk about what executive function is and why it’s the Achilles' heel for so many ADHDers.

What is Executive Function, and Why Does It Matter?

Executive function is the part of your brain responsible for managing all those complex tasks that make daily life (and business) run smoothly. Think of it as your brain's CEO. It’s in charge of decision-making, planning, organising, time management, emotional regulation, and problem-solving. Without strong EF, even the simplest tasks—like remembering to pick up milk or responding to an email—can feel monumental.

For people with ADHD, executive function is often underpowered. Dr Russell Barkley, a leading ADHD researcher, describes it as being "developmentally delayed" by about 30%. That means while your neurotypical peers might be flying through their to-do lists, your brain is working extra hard just to stay on task. And because EF is a finite resource, every decision, no matter how small, chips away at it. By the end of the day, you might feel mentally drained without even touching your most important tasks.

When your executive function gets overloaded, it’s like your brain has too many browser tabs open—everything slows down, and eventually, it crashes. This is where overwhelm kicks in, and for us ADHDers, it can lead to tears, irritability, and total shutdown.

But don’t panic! The good news is there are ways to manage your executive function and keep overwhelm at bay. Let’s dive into five practical tips to help you thrive as an entrepreneur without hitting that dreaded EF wall.

1. Treat Executive Function Like Gold Dust As I mentioned, your executive function is a limited resource, and every decision drains it just a little bit more. ADHDers often start their day full of good intentions, only to crash halfway through because we’ve used up all our mental energy on trivial decisions—like what to wear or whether we need to stop at the shop. To avoid this, you need to be hyper-aware of where your EF is going. Automate routine tasks (like food shopping), simplify your decisions, and prioritise your EF for things that matter. Your brain is a precious resource—protect it!

2. Learn to Love a To-Don’t List We ADHDers love a good to-do list, but here’s the thing: not everything needs to be done today. In fact, some things don’t need to be done at all. This is where the to-don’t list comes in. Write down tasks or habits that don’t serve you and commit to not doing them. Maybe it’s checking emails every 5 minutes or spending hours tweaking your website design. Focus on what actually moves the needle in your business, and let go of the rest.

3. Outsource the Overwhelm Let’s face it: there are things you’re great at, and there are things that drain the life out of you. For many ADHDers, it's admin tasks, bookkeeping, or anything that feels tedious. The trick? Delegate or outsource the stuff that weighs you down. You didn’t start your business to get bogged down in the details, and you don’t need to prove anything by doing everything yourself. Free up your EF for the creative, big-picture work that you love by letting others handle the nitty-gritty.

4. Set Up Your Day for Success Not all hours are created equal. Your brain has its own rhythm, and learning to work with it can be a game-changer. Most ADHDers have peaks and valleys in energy and focus throughout the day. If mornings are your most productive time, schedule your high-focus tasks then, and save the mindless admin for when you’re running on low steam. By structuring your day around your brain’s natural patterns, you’ll avoid the energy crashes that lead to overwhelm.

5. Stop Chasing the "Perfect" Productivity System If you’ve got ADHD, you’ve probably tried every productivity hack under the sun—planners, apps, time-blocking, bullet journals. And none of them stuck, right? That’s because our brains don’t work like everyone else’s. Instead of forcing yourself into a productivity system that wasn’t built for you, create a system that works with your brain. Maybe that means mixing different methods, or maybe it means allowing some flexibility. The key is to stop searching for perfection and start working with your brain, quirks and all.

Avoiding overwhelm as an entrepreneur with ADHD isn’t about finding the perfect system or magically fixing your brain—it’s about understanding how your brain works and building a lifestyle that supports it. Prioritise your executive function, delegate when needed, and structure your day in a way that plays to your strengths. And if all else fails, have a big cry and start again tomorrow.