How to Run a Business with ADHD (and Get Stuff Done)

If you're anything like me, running a cash based practice and coaching business with Attention Deficit Hyperactivity Disorder (ADHD) is both a blessing and a challenge. On the one hand, we have creativity, energy, and out-of-the-box thinking on our side. On the other hand… let’s just say executive dysfunction is real. The good news is that with the right systems in place, you can work with your brain instead of fighting against it.

In this post, I’m sharing five of my favorite ADHD entrepreneur tips to help make running your practice smoother—plus a bonus section on why ADHD can actually be a superpower in entrepreneurship.

Time Blocking: Your New Best Friend

One of my best ADHD productivity strategies is time blocking. If you haven’t tried it yet, it’s basically the process of mapping out your week in advance and assigning specific time blocks for different tasks.

Instead of constantly making decisions about when to do things (which can be exhausting), you create a structure that removes decision fatigue. For example:

• Sunday: Content creation (recording YouTube videos, writing blog posts)

• Monday/Wednesday/Thursday: Client days

• Tuesday: Admin, marketing, and team meetings

You can also create themed time blocks within your days. Monday mornings could be for sales calls, afternoons could be for PT sessions, and evenings for responding to emails.

A pro tip to make your life a little easier when time blocking is to always give yourself more time than you think you need. ADHD time blindness is real. If I think I need two hours to film videos, I schedule three. That way, I’m not stressed or scrambling to finish.

Learn more about time and task management as a healthcare entrepreneur at the blog post here.

Use Your Calendar as Your To-Do List

I used to keep a massive running to-do list on paper. It felt great to write everything down, but the problem? I had 20+ tasks staring at me every day, and no actual plan for getting them done.

Now, instead of a traditional to-do list, I schedule tasks directly into my Google Calendar as events. If I need to complete documentation, it goes on my calendar. If I have a batch of emails to send, that gets scheduled too.

This does two things:

1. It prevents me from overloading myself with an unrealistic number of tasks.

2. It forces me to actually allocate time to complete things.

If you’re constantly feeling overwhelmed by a never-ending to-do list, try this method. It has been a game-changer for me. This hack is where mental health and business tips meet up.

If you’re looking for more tips on creating business structure as a practice owner, check out the blog post here.

How to Avoid Burnout With ADHD

Think of your brain like a computer. If you’re running at 100% capacity for too long, eventually, it’s going to freeze and crash, leading to burnout. That’s why taking care of yourself isn’t a luxury—it’s a necessity.

For me, that means having a solid morning routine before I dive into work. My morning routine includes:

• Reading for 15-20 minutes (nonfiction or personal development)

• Journaling to process thoughts and clear my head

• A short walk with my dog to get outside and reset

Also, my phone stays on Do Not Disturb for the first hour or so after I wake up. No emails, no messages, no social media. Just me getting my brain ready for the day. When you start your day with intention, it sets the tone for everything else. Instead of immediately reacting to messages or problems, you get to decide how your day begins.

The Right Apps & Tools Can Save You

ADHD brains need external organization systems. If you’re relying on memory alone, you’re setting yourself up for a bad time.

Here are a few tools that keep me on track:

• TickTick – My favorite to-do list app. It lets you schedule reminders, snooze tasks, and create recurring checklists. The best part? The reminders stick in my notifications until I complete them, so I can’t ignore them.

• Notion – My go-to for business planning, content calendars, and project management. If it’s not in Notion, it doesn’t exist.

• A small whiteboard – I keep this next to my computer for quick notes during calls or work sessions. Super visual, super effective.

Every week, I do a brain dump of everything I need to get done and categorize it. This is what I call my “weekly reset.” From there, I schedule what needs to happen and delete what isn’t actually important. The more you can get out of your brain and into a system, the less mental energy you’ll waste trying to remember everything.

Learn more about my weekly reset at the blog post here.

ADHD Self-Care for Success

Let’s be real—sometimes, your brain is just done. Whether it’s overstimulation, burnout, or just a rough day, it happens.

Here’s what I do when I feel like I’m reaching my limit:

• Take a nap. Seriously. Sometimes, your brain just needs a hard reset.

• Journal it out. If my thoughts are racing, writing them down helps me process them.

• Talk it through. Even if I’m just talking to ChatGPT (lol), getting my thoughts out of my head helps.

If you’re having an ADHD meltdown, give yourself grace. You’re not lazy, unmotivated, or failing—you’re just human. The key is recognizing when you need a break and having strategies in place to manage stress.

Bonus: Why ADHD Makes You a Great Entrepreneur

Now, after all this talk about the challenges of ADHD, let’s end on a high note. Because honestly? ADHD is a business superpower.

• You think fast and creatively. Your brain is wired for problem-solving and innovation.

• Hyperfocus is your best friend. When you’re passionate about something, you go all in.

• You’re resilient. ADHD folks are used to adapting, trying again, and finding new ways to succeed.

Yes, running a business with ADHD can be overwhelming at times, but the very things that make it hard also make you uniquely equipped to succeed. So don’t let anyone tell you that ADHD is a reason you can’t run a business. If anything, it’s the reason you’re going to thrive.

Final Thoughts: Setting Yourself Up for Success

Running a business isn’t easy for anyone, and when you add ADHD into the mix, it can feel even more chaotic. But here’s the thing—your success doesn’t depend on fixing your brain. It depends on understanding it and building systems that support the way you naturally work.

By implementing time blocking, using your calendar as a to-do list, prioritizing self-care, leveraging the right tools, and having strategies for when things feel overwhelming, you can create a business that actually works for you.

And let’s not forget—ADHD brings some incredible strengths to the table. Your ability to think outside the box, problem-solve quickly, and hyperfocus when you're passionate about something are all traits that make for an amazing entrepreneur.

If you want more support in building your cash based practice, reach out! We offer one-on-one business coaching in our DPT to CEO program. Or if you’d like to find out more about if our program would be the right fit for you, book a free discovery call with us. We can discuss your goals, current state of your practice, and what your next best steps would be.

Listen to this episode on my podcast!