Fellow ADHDers will be familiar with the rollercoaster of riding the high of hyperfocus one minute then crashing face down into your paperwork the next. When it comes to running your own business, this can leave you feeling unmotivated and unproductive right when you need to be at your most productive.
Fret not, though, there are ways to manage your energy levels as an entrepreneur to make sure you have the stamina and drive needed to make your business a success. Here are a few things we’ve found (as fellow ADHD entrepreneurs) help to navigate business with ADHD.
Microbreaks are your secret weapon
We all know the hyperfocus rabbit hole: you sit down to do one thing, and suddenly it’s 2 a.m. and you forgot to eat, move, or blink. On the flip side, there’s the brain shutdown mode, where you just… can’t.
Introducing the microbreak
For ADHDers, working in short bursts followed by quick breaks can be game-changing. Try the Pomodoro Technique: 25 minutes of focused work, 5-minute break. It’s like hitting the refresh button on your brain every half hour. (Plus, it’s an excuse to buy a cute timer, which is a great little dopamine boost!).
Technicolour Tip: Use apps like Focus Booster or Forest to help you stay on track. And while scrolling Instagram on your break totally counts, (unfortunately). stretching or grabbing a glass of water might be a better way to recharge. But it’s all subjective, and you should take what you need!
Body doubling means getting twice as much done
Here’s a hack that lots of ADHDers swear by: body doubling. If you aren’t familiar with the term, it’s exactly what it sounds like: having someone else around while you work, either in person or virtually. Even if they’re just there for moral support, it somehow helps your brain stay engaged. It’s like the magic key to getting through those "I know I have to do this, but..." tasks.
Technicolour Tip: If you don’t have an IRL buddy to work with, try virtual coworking spaces where you can work alongside another person (in silence, no pressure) and hold each other accountable. (We also offer this in Spark, if you’re interested…)
How to say no (without the guilt)
We ADHDers have a habit of saying yes to everything, because new ideas are exciting! Until they’re not. And then we’re stuck with 15 half-finished projects, no energy, and a nagging sense that we’ve taken on too much.
Prioritise like a pro
Not every shiny new idea deserves your attention. (I know, bummer.) Before saying yes, ask yourself: Does this align with my main business goals? If the answer is no, politely decline and move on - don't be a pathological people pleaser (guilty).
Technicolour Tip: Practice saying “let me think about it” instead of immediately agreeing to every new opportunity. Buy yourself some time to assess whether you really want to take it on.
Rest is productive (yes, really)
Entrepreneurs have this weird relationship with rest - we treat it like a luxury, something we’ll ‘get to later.’ But for ADHDers, rest isn’t just necessary; it’s productive. Your brain needs downtime to recharge, recalibrate, and - most importantly - stay creative.
Plan your rest like you plan your work
Schedule regular breaks, days off, even holidays (we don't need to be asked twice). And we mean actually schedule them. Set aside time for things that make you feel recharged, whether that’s meditation, a Netflix binge, or a solo walk around the block.
Technicolour Tip: Try "energy audits" at the end of each month. Look at where your time went and how you felt, then adjust your schedule to build in more time for rest.
ADHD and burnout
ADHD can make burnout creep up on you like a shadow, especially when you're juggling a million things and pushing through every dip in energy. But burnout doesn't have to be inevitable. It’s all about catching the signs before they take over.
Spotting burnout before it spots you
Here’s what to look out for:
● Brain fog that makes even simple tasks feel like rocket science.
● Motivation that’s flown out the window (along with your focus and energy).
● Feeling overwhelmed by, well, everything.
The key here is to notice the signs before you're in too deep. If you’re constantly teetering on the edge of burnout, it might be time to rethink how much you’re taking on - and more importantly, how you're managing your energy.
Technicolour Tip: Start tracking your energy patterns. Just a quick check-in: how am I feeling right now? Do this throughout the day, and you’ll start seeing when you’re about to crash.
Running a business with ADHD isn’t always easy, but it’s possible - and it can even be fun (well, mostly!). By recognising when burnout is creeping up, breaking down big tasks, and using strategies like microbreaks and body doubling, you can avoid those dreaded energy/brain crashes and keep moving forward. Plus, by giving yourself permission to say no and scheduling rest, you’ll not only protect your energy, you’ll protect your business.
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