Running a Business with ADHD: How to Work with Your Disco Squirrel Brain and Thrive
So, you’ve got ADHD and you’re running a business? Congrats—you’re basically a superhero with a disco squirrel for a sidekick. One minute, you’re laser-focused, crafting a masterpiece. The next, you’re deep into a YouTube rabbit hole about medieval spoon-making. Sound familiar?
Entrepreneurship is a wild ride for anyone, but for those of us with ADHD, it’s like riding a rollercoaster while juggling and trying to remember where we put our phone. But guess what? Your beautifully chaotic brain is actually an asset! Your beautifully Neuro-Spicy brain is not a weakness. In fact, it’s a superpower. When you learn to work with your unique wiring instead of against it, you can turn that hyperactive energy and/or hyperfocus into a thriving, successful business. Let’s talk about how to manage the chaos, meet deadlines, and keep your creative magic flowing—without burning out.
Embrace the ADHD Chaos (But Give It Some Boundaries)
Your brain thrives on creativity, novelty, and passion. That’s why you can hyperfocus for hours on something exciting but completely freeze when it comes to boring admin tasks. Instead of forcing yourself into a rigid structure that doesn’t work, lean into how your brain naturally functions and build systems around it.
Themed Work Blocks:
For instance, traditional time management strategies often fail for ADHD entrepreneurs because we resist monotony. Instead of scheduling every minute of your day, try “themed work blocks.” Dedicate mornings to creative tasks like designing, writing, or brainstorming, and reserve afternoons for admin and emails. This lets you harness your natural energy peaks without feeling constrained.
Body Doubling:
If you struggle to get started, body doubling can be a game-changer. This is when you work alongside someone else—virtually or in person—not to collaborate, but simply to stay on task. Knowing that someone is there watching (even if they’re doing their own thing) can provide enough external accountability to keep you focused.
Timed Work Sprints:
And let’s talk about momentum—it’s everything. When you’re on a roll, you feel unstoppable, but if you hit a wall, it can take forever to recover. That’s why short, timed work sprints (like the Pomodoro Technique) work well for ADHD brains. Set a timer for 25-45 minutes, work intensely, then take a break. These structured bursts keep you from zoning out or getting overwhelmed.
Your To-Do List is Not Your Boss—Here’s How to Make It Work for You
Let’s be real: ADHD brains love making to-do lists but hate actually following them. A long, overwhelming list feels like an impossible mountain, which leads to paralysis instead of productivity. Instead, try the “Top Three” rule. Each morning, choose the three most important tasks for the day. Not thirty. Three. Anything else you accomplish is a bonus.
Also, rethink how you structure your tasks. Instead of vague, open-ended to-dos like “work on website,” break them into tiny, specific action steps—“choose homepage font,” “write bio section,” “upload product photos.” These bite-sized goals feel achievable and help you build momentum instead of getting stuck.
One of the best tricks? Make your tasks visually engaging. ADHD brains process information more effectively when it’s colorful, interactive, and fun. Use Kanban boards (like Trello or ClickUp), sticky notes, or even a whiteboard where you can physically move tasks from “To-Do” to “Done.” Seeing progress in real-time keeps motivation high.
And don’t forget to gamify your workflow—reward yourself when you complete a challenging task. Did you finally answer those five emails you’ve been avoiding? Treat yourself to a snack, a short walk, or a dance break. Your brain loves dopamine, so use that to your advantage.
Deadlines: Friend or Foe?
Deadlines are tricky for ADHD entrepreneurs. On one hand, nothing lights a fire under us like last-minute pressure. On the other, that same pressure can lead to anxiety, overwhelm, and procrastination. The key is finding a balance between urgency and flexibility.
One way to trick your brain into working ahead is to set fake deadlines before the real ones. If a client expects a project by Friday, tell yourself it’s due Wednesday. This helps create urgency before panic sets in. Another strategy is public accountability—tell someone your deadline (a friend, business partner, or even social media). Knowing that others expect you to deliver can boost motivation.
When tackling big projects, break them into micro-deadlines with smaller, more manageable steps. Instead of “launch new product,” you might set weekly milestones: Week 1 - finalize design, Week 2 - write product descriptions, Week 3 - take photos. This prevents last-minute chaos and keeps you moving forward.
And remember—progress over perfection. Many ADHD entrepreneurs fall into the trap of tweaking and overanalyzing instead of finishing. The “80% Rule” can help: if something is 80% good, put it out into the world. You can always refine later.
Managing Overstimulation and Burnout
Your brain is already running at full speed, so too much external input can send it into overdrive. Cluttered workspaces, noisy environments, and endless notifications make focus even harder. Simplifying your surroundings can make a huge difference.
Noise-canceling headphones can help block distractions, and instrumental or focus-enhancing music (like Brain.fm) can create an ADHD-friendly work zone. If you get overwhelmed easily, try a “low-information diet”—limit notifications, set boundaries around email and social media, and declutter your digital space.
And don’t forget the power of movement and mindfulness. A quick five-minute meditation or a short walk can reset your focus and prevent burnout. Even simple breathing exercises can help regulate emotions and improve attention span.
Your ADHD Brain is a Business Superpower
Yes, running a business with ADHD is a challenge, but it’s also an advantage. Your creativity, resilience, and ability to think outside the box set you apart. The key is embracing your brain’s strengths while designing systems that support your weaknesses. You don’t have to fit into a rigid, neurotypical mold—you get to create a business that works for you.
So go ahead, harness your hyperfocus, build in those accountability tricks, and stop letting perfectionism slow you down. Your disco squirrel brain is capable of magic—now get out there and make it happen.
Go Get It! You've got this.
Vichelle
Further Reading & ADHD-Friendly Tools
Books:
• Driven to Distraction by Edward Hallowell & John Ratey
• Atomic Habits by James Clear
• The Entrepreneurial Mind by Jeffery Timmons
Videos & Resources:
ADHD As an Entrepreneur's SuperPower (Ted X )
https://youtu.be/XdT4DIiX7Nk?si=25wiUU_YgFK9JOXn
How To Master Time Management - ADHD Skills Part 1
https://youtu.be/fWRF6BJ1OQk?si=Fn1AMbQDb7SlJv00
Life-Changing ADHD Tips
Brain FM – Focus-boosting music https://www.brain.fm/
Forest App– Helps you stay off your phone while working https://www.forestapp.cc
Productivity Apps:
Trello or ClickUp – Visual task management
Clockify – Tracks how long tasks actually take
Otter.ai – Transcribes voice notes for easier planning https://otter.ai
Works Cited
Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery, 2018.
Hallowell, Edward M., and John J. Ratey. Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder. Anchor, 2011.
Silberman, Steve. NeuroTribes: The Legacy of Autism and the Future of Neurodiversity. Avery, 2015.
Young, Susan, et al. “ADHD and Entrepreneurs: The Effect of ADHD Symptoms on Entrepreneurial Intention and Performance.” Journal of Business Venturing Insights, vol. 10, 2018, e00091.