As an ADHD business owner, I’m sure you’ve Googled countless times “tips for running a business with ADHD”. And from those searches, you’ve likely found lots of different lists to help guide you. 

So right now you’re probably thinking, what’s different about mine? Great question! What I know about ADHD business owners is that they need TRULY simple things to help them operate more efficiently. 

Oftentimes, the tips you’ll find out there consist of setting up crazy systems or using new platforms and softwares and while those things might be helpful, you don’t always have the time to set those things up. Especially if you’re already in the thick of it!

For this list, I’ve chosen to showcase the simplest, easiest tips that ADHD business owners can  implement right now. 

If you’ve been stuck on the same loop trying to get yourself to start or complete a task, choose one of the tips below to help you stop the spiral. 

10 Seriously Simple Tips for Business Owners with ADHD

Get It Out of Your Head

Running your business and relying on your brain to keep track of everything isn’t realistic or sustainable. Choose a project management (fancy way of saying to-do list) system that your brain likes so you can let your brain take a break. 

If you need options or suggestions, check out my blog on project management systems here. And spoiler, a lot of these “systems” are things you already have, like Post-Its or your iPhone Notes app. Because again, when you’re in the thick of it, you don’t have time to pause everything and set up complex platforms. 

Pomodoro Technique 

If you’re unfamiliar with the Pomodoro technique, the official method is to work for 25 minutes then take a 5 minute break. That cycle is repeated 4 times, followed by a longer break of 15-30 minutes. 

This chunks your task or work block by time and can work really well for tasks that are easy to start and stop. If the official 25 minutes on, 5 minutes off blocking isn’t working for you, try different time intervals. 

Use a Visual Timer

Use a visual timer like this one or a digital option. These help you see the time going away. I like these ones where time is almost like a visual bar that’s disappearing. 

You can buy options that just display a number countdown, but my brain does not perceive that in the same way. I need to see time disappearing. 

A visual timer can be a great strategy if you need to do something you don’t want to do. Set the timer for 15 minutes, commit to working on the task for those minutes and you get to watch the time go down. 

Body doubling

Body doubling is the official term that explains the magic behind why we seem to get so much more done when we work at the coffee shop. It is working on a task in proximity to someone else, but they don’t need to be doing the same tasks (or even aware that you’re benefiting from their presence). 

As a person with ADHD, body doubling serves as an external support in your environment as a way to support your executive functioning and keep you on task. Body doubling is a personal favorite of mine and can be great for everything from repetitive tasks like clearing your inbox to cleaning. 

Put your tasks on repeat 

Instead of trying to decide every week when to sit down and write your newsletter, pick a day and a time that will work most of the time. This helps you free up your brain space for other tasks that aren’t repeatable. You can assign tasks to a certain day/time or do something like all your own business tasks are done on Mondays, client meetings Tuesday/Thursday and client work Wednesday/Friday.

Coming up with a general structure or skeleton plans can be great for anything in your business that you do regularly, like writing newsletters, blogs, posting on social media, client check-ins, admin tasks, etc. You do the thinking and heavy lifting once, then put the task on repeat. 

Limit distractions

This applies to both your physical and digital space. Start or end your work week with a quick tidy of your physical workspace. Get rid of the extra cups, transfer the tasks off the post-it notes and give yourself a fresh space. 

Similarly, when you’re working on a computer, limit the number of tabs you can see in your browser to only the ones you need for the task at hand, turn off notifications and mute the sounds. Don’t keep your email tab open and visible. Even if you don’t notice it, your attention is being pulled from your task to scan what else is going on. 

If your phone is the distraction, put it in another room or use a tool like the Brick. 

Gamify tasks

One of the most helpful things you can do as a business owner with ADHD is make your tasks something to ~win~. 

Ways to make it a game:

• time yourself and try to beat your time for the same task next time (if you don’t beat yourself next time, that’s ok! try again, make yourself a leaderboard)
• set a timer and see how much you can get done (I do this when I don’t want to clean. How much can I get done in 15 minutes before my timer goes off?)
• sticker chart (these are great for something you want to do consistently, earn a sticker for each workout, when you’ve done 20, treat yourself to a insert tangible reward here)

Get an Analog Clock 

I have an analog clock in my bathroom – a place where I frequently slip into time blindness while getting ready. The hands on the clock help me see the big hand getting closer to the time when I need to leave the house or get my toddler up. 

The physical hands moving are much easier for my brain to process than arbitrary numbers if I check my phone. 

I also have an analog clock in my kitchen and as I write this, I realize I need one in my office. 

Someday Task List

These are things you can do that are productive even if they’re not the current task you’re trying to tackle. You can be avoidant and still be pRoDuCtIvE. 

(I do not think we need to pack every moment with productivity, but I also realize time is finite and we need to use it wisely!)

One of my clients calls it her DREAD LIST 💀

It’s just a list of silly little things that ideally get done at some point like:

• do some Google drive clean-up
• clean up your desktop
• go through emails
• reply to messages you’ve left on read
• update your scheduling link
• clean up your physical workspace
• take trash out of your car

When I look at the clock and realize I haven’t completed the task I set out to do BUT my desktop got cleaned up and I no longer have 4 glasses sitting on my desk, I still feel good about how I used my time. 

Create Accountability 

If you’re a solopreneur or the one in charge of a team, you have no built-in accountability. 

Yes, I’m sure you’re getting your client work done, but what about other things on your list? 

Things for your own business? Sending a newsletter. Writing a blog. Posting on social media.

It’s really easy to push things off your list that don’t have to get done. 

But at what cost? 

The solution: add in some accountability measures!

This can be as simple as telling people (even on social media) your goals or finding an accountability partner (I do this for clients 💅🏻)

Additional Resources for ADHD Business Owners 

This isn’t an exhaustive list of tools or tips for business owners with ADHD, but it’s a great start! If you’re looking for more, I share a tip for business owners with ADHD every week in my newsletter. 

And if you need more help with your specific situation or figuring out how to work with your brain instead of against it, in a Stop the Spiral Sprint I can help you figure out workflows and tools that will help you!

For more free resources for ADHD business owners specifically, click here to binge the blog.