Are you a business owner with ADHD? Here’s how to stop overthinking and get things done
Running a business comes with endless decisions, but for business owners with ADHD, the struggle of overthinking can lead to a crippling cycle of inaction.
If you’ve ever felt stuck, unsure of what to do next because your mind is spinning with "what-ifs," you’re not alone.
The overthinking trap
Let’s face it: overthinking doesn't just slow down your progress - it stops it altogether.
For example, a client of mine found herself caught in a loop of overthinking. She had a long list of business tasks: launching a new service, answering client emails, updating her website, but instead of moving forward, her thoughts spiralled into self-doubt:
“What if no one signs up for my new service? Or even worse, just one or two? Is it good enough anyway? Maybe I should make it free? But this has to make money otherwise... Oh no, look at that mess, how can I think straight with all the mess around me? But there’s so much mess I wouldn’t know where to start anyway. And I have to update my website, I’ve been wanting to do that all year, but I don’t know how to do it, I know that’s going to take me ages. I’ve got so many emails, I don’t have time to... look at that mess, it’s like a teenager lives here...no wonder I can’t find anything...”
Sound familiar?
For my client, this constant internal dialogue spiralled into self-doubt, leading to, at best, productive procrastination - like sorting out some shiny new reading glasses - and at worst complete paralysis and inaction or ‘doom scrolling’ for some escapist dopamine microdosing that eventually made her feel even worse.
This cycle is all too common for business owners with ADHD, leading to procrastination, stress, and a complete lack of progress. In my client’s case, this pattern made her question her ability to succeed in business at all.
Why overthinking happens for business owners with ADHD
Overthinking often stems from an ADHD brain’s difficulty with executive function - the ability to plan, organise, and complete tasks. When the brain becomes overloaded with too many decisions, it can spiral into paralysis. Instead of taking action, it’s easy to get stuck in endless loops of doubt, trying to predict every possible outcome.
But here’s the good news: Overthinking is a habit, and like any habit, it can be changed.
3 Strategies to break the overthinking cycle
For business owners with ADHD, stopping overthinking starts with intentional strategies. Here are three approaches that have helped my clients:
1. Use time-limited decision making
Set a timer for making decisions. Overthinking thrives when there’s no deadline, so giving yourself a time limit, even just 5 or 10 minutes, can push you into action. Choose one task that matters most and make a decision quickly. This helps you move forward rather than staying stuck in indecision.
2. Externalise your thoughts
Often, the swirling thoughts in your head feel overwhelming because they aren’t organised. Talk through your thoughts with someone you trust, a friend or a coach, or write them down. This process helps you break down what’s important and actionable. From your list, choose the single most important thing to focus on.
3. Break it down into small, simple steps
One of the best ways to combat overthinking is to create simple, manageable steps. Instead of focusing on the big picture (“I need to update my website”), break it down: “Today, I’ll gather new photos,” “Tomorrow, I’ll review my homepage.” Focusing on just the next step makes it easier to move forward.
Stop overthinking and start thriving
As a business owner with ADHD, it’s easy to get trapped in a cycle of overthinking. But by setting time limits, externalising your thoughts, and breaking tasks into smaller steps, you can stop the paralysis and take meaningful action.
Remember, overthinking is just a habit – and with the right strategies, it’s one you can break.
If you’re ready to break the cycle and move forward in your business, let’s have a chat - here's my calendar or send me an email.