Running a business with ADHD? Here’s how to avoid burnout
- Lorna Thomas
- Mar 21
- 5 min read
If you’re running a business with ADHD, then you might be more likely to experience burnout. In this blog, I’m sharing my personal experience of burnout and showing you how you can avoid it as a neurodivergent business owner.
Read on to find out why ADHD increases the risk of burnout, what you can do as a business owner and some top tips.
Lessons on burnout
It was about 15 years ago when the first signs of burnout crept into my life. I thought I was pretty indestructible. I had been running two businesses for five years, working long hours, and believed that if I simply put in more time and effort then everything would be okay. It was exhausting, unsustainable and nothing I’d want to experience again.
At the time, the overwhelm snuck up on me in waves. I went from feeling like I had everything under control to regularly waking in the middle of the night worrying, general anxiety, mood swings and, on several occasions, suicidal thoughts. I can’t imagine it was easy on my loved ones at this time; they were worried about me as I was trying to push myself too hard.
Eventually, I walked away from one of the businesses. Even though it had a great chance to be successful, it was such hard work and my passion for it had long gone.
While I learned a lot from this experience – about running a business, what my limits are, how to protect my wellbeing – I would never want to see anyone else go through the same experience. My advice is: spot the signs and put in the support before it gets this bad.
Why ADHD business owners are more prone to burnout
Everyone’s tolerance for stress is different, which means the point at which you reach burnout is likely to be different from mine. And while everyone’s experience of ADHD is unique, there are several reasons why ADHD entrepreneurs might be at higher risk of burnout.
See how many of these resonate with you:
Masking is exhausting – You spend so much energy trying to appear ‘normal’ that it drains your mental and emotional reserves
Trial-and-error learning – You don’t tend to take other people’s advice; you need to experience things first-hand, which can lead to overcommitting
Hyper-focus can work against you – You get into a deep flow state and forget to eat, move, or sleep regularly
Overthinking is constant – If you’re also emotionally sensitive, speculative overthinking can be an ongoing source of stress
Imposter syndrome lurks in the background – You worry about not being good enough or getting things wrong, which adds to decision fatigue and stress
Too many ideas, not enough follow-through – Your creativity is a gift, but it can also lead to feeling overwhelmed by unfinished projects
Time blindness is real – You either overestimate what you can fit into a day or get stuck in ‘just one more thing’ mode, leading to exhaustion. Or you are so concerned about being late for a meeting or appointment that you cannot do anything constructive beforehand, which can be frustrating and add to the pressure you’re feeling
The pressure to ‘keep up’ can be relentless – You might push yourself harder than others because you feel like you should be able to handle everything ‘like other people’
Difficulty saying ‘no’ – You take on too much because you’re excited or don’t want to let people down, even when you’re at capacity
Struggles with executive function – Things like planning, prioritising, and organising feel overwhelming, leading to constant firefighting mode
Misplacing important stuff adds up – Losing notebooks, keys or receipts isn’t just frustrating, it creates stress daily
Perfectionism makes everything harder – You might overwork yourself because ‘good enough’ never feels good enough.
If some (or all) of these sounds familiar, you’re not alone. Thankfully there are lots of ways to avoid burnout before it takes over your life.
How to avoid burnout as a business owner with ADHD
Burnout isn’t just about working too much; it’s about prolonged stress without enough recovery. Here are some strategies to help you stay balanced:
Build structured rest into your schedule – Schedule breaks like they’re client meetings. If they’re not on your calendar, they won’t happen
Create boundaries and actually enforce them – Set clear work hours, limit how often you check emails, and don’t be afraid to say ‘no’
Use external accountability – Whether it’s coaching, coworking sessions or an accountability partner, having someone to check in with can help you stay on track
Design workflows that work with your brain, not against it – Find systems that support how you naturally operate instead of forcing yourself into traditional productivity methods
Tackle perfectionism head-on – Done is better than perfect. Practise finishing things and moving on
Prioritise recovery, not just work – Sleep, exercise, hobbies, and time off are essential. If you crash, everything else suffers
Outsource what drains you – If admin work or bookkeeping makes you miserable, delegate it as soon as possible
Create buffer time – Avoid stacking back-to-back tasks. Give yourself breathing room between commitments
Plan for energy, not just time – Some tasks drain you more than others. Structure your day accordingly
Be kind to yourself – The habit you are least likely to practise! Burnout recovery takes time. Avoid beating yourself up for ‘not doing enough.’
The power of proactive support
I have a client who reaches what he calls ‘burnout’ frequently. We work on strategies to reset him and change habits before he reaches that crashed state. It means that his business has more stability and can continue its growth rather than cycle through feat and famine.
I have another client who works with me to avoid burning out after a breakdown and months off work, two years ago. She now uses the accountability of coaching to make sure she creates balance in her life. This helps protect her boundaries and gives her space to explore who she is beyond the business.
Our businesses can often be all-consuming. We’re living in a world where the constant hustle is praised and the expectations that we put on ourselves – often for perfectionism – are extremely high. Growing a business is a big commitment but you need to look after yourself so that your business can exist.
If you recognise yourself in any of this and want support in avoiding burnout (or recovering from it), let’s talk. Running a business shouldn’t come at the cost of your well-being.
