Self-Employment with ADHD: Freedom or Chaos?

I coach a lot of ADHD clients who are unhappy at work. They come to me feeling drained, stuck, or worse: like something must be wrong with them. Maybe they’ve been unemployed for a while and are starting to lose confidence. Maybe they’ve bounced from job to job, always hoping the next one will finally be the right fit. Or maybe they’ve tried their hardest to make a job work, only to be let down by burnout, bad feedback, or workplace misunderstandings.

The stories vary, but the themes repeat. One client struggled to keep up with team projects because she always missed key details in fast-paced meetings. Another felt micromanaged because his boss didn’t trust him to meet deadlines. Others hated the open-plan office environment, found it hard to focus amidst distractions, or were overwhelmed by unspoken social expectations.

None of this surprises me. ADHD affects executive functioning, our brain's ability to plan, prioritize, initiate, and regulate tasks. So it's no wonder that the modern workplace, with its rigid deadlines, performance reviews, and unclear communication, can feel like a minefield. Things like organizing a workspace, remembering to check email, keeping track of time, or navigating conflict with a colleague may sound minor to a neurotypical brain. But for someone with ADHD, they can be the exact reason why a job falls apart.

That said, one thing often comes up in coaching sessions, like a quiet, almost guilty dream: I think I want to work for myself. When clients say this, it usually comes with a mix of hope and fear. Hope that self-employment could finally give them the autonomy and flexibility they crave. Fear that it would lead to chaos because of one giant, scary word: accountability.

Can ADHDers really be their own boss?

The short answer is: absolutely. But it takes awareness, structure, and support. No boss breathing down your neck also means no one to help you prioritize, hold you to a deadline, or tell you when to stop working. Administrative tasks like invoicing, taxes, and scheduling can become a nightmare when you’re already mentally juggling too much. And the paradox of ADHD — wanting freedom but needing structure — can make the solopreneur life both thrilling and overwhelming.

Still, the rewards can be enormous. Clients who become self-employed often report feeling more empowered and less ashamed of their work rhythms. They can organize their days in ways that make sense to them. They can pursue work that aligns with their passions instead of trying to "mask" all day. They can work in spurts of hyperfocus, take movement breaks, wear noise-canceling headphones, or lie on the floor to brainstorm. And all of it without judgment.

But it requires the right systems and mindset shifts. You can’t rely on brute force or motivation. You need to design your environment, your technology, and your calendar in a way that supports your brain. That’s where tools, routines, and sometimes external accountability become crucial.

My life as an ADHD coach and solopreneur

To be honest, I became a coach partly because I wanted to be self-employed. My job as professor at the university already gave me a LOT of freedom and flexibility but, of course, I had to abide by certain rules, attend faculty meetings, give grades (even though I hated it), provide performance data and write annual reports.

When I became my own boss it felt like a great relief, but it was also quite scary because working for myself isn’t easy. My biggest challenges? Prioritizing what actually matters, not drowning in admin work, meeting deadlines before the last minute, and not saying yes to five new projects just because I’m excited.

So how do I make it work? By using a variety of tools and strategies to keep myself on track. And a passion for what I do. Does it always work? Of course, not. But is it helpful? Extremely!

Let me walk you through 12 strategies that I and many of my neurodivergent clients use on a daily basis to stay focused, motivated and organized. Try them out and see if they work for you:

12 tools I tend to live by

1. Start before the world wakes up (if you can)

I’m a morning person (most days), so getting up early gives me a head start. Before my kids open their eyes, I can answer emails, do a little marketing, or follow up with clients. It feels empowering to know I’ve done something before breakfast, even if my neurodivergent son joins me unexpectedly. (He sometimes wakes up before 6 a.m.)

2. Movement = momentum

I try to go for a run every morning, since it clears my mind like nothing else. I don’t always want to go — at times, my husband has to push me out the door — but being outdoors is a game-changer for my creativity and focus.

3. Embrace the quiet moments

After the morning chaos with my kids, I take a deep breath and sip my tea in peace. Those few quiet minutes before diving into my work again help me settle into the day with intention. That’s when I take the time to look over my schedule for the day, add or eliminate tasks from my to-do list and meditate for five minutes. It’s not a lot but it makes it feel calmer and less stressed.

4. Use tools that match your brain

Google Calendar works for me because it’s visual and structured. Hour-by-hour planning helps me feel less overwhelmed. Pomodoro timers and distraction blockers (like Freedom) keep me on task — especially during my creative time. Some of my clients use a task manager such as Todoist or the workspace app Notion and find them extremely helpful.

5. Externalize everything

Along the same lines of #4, trying to keep everything in my head is a recipe for missed appointments and overwhelming stress. I use whiteboards, sticky notes or voice memos so that I won’t forget anything. Google Keep can be an excellent option, too. ADHD brains tend to forget, not because we don’t care, but because our working memory is overloaded. The more we can "see" our thoughts, the more likely they’ll get done.

6. Work when your brain works best

For me, 8–9 a.m. is golden. That’s when I write, brainstorm or build something new. I guard this time fiercely. Find your personal “golden hour” and protect it.

7. Keep things moving

Back-to-back coaching sessions and calls help me stay in motion. I’ve learned that momentum beats perfection, especially when my brain would rather wander.

8. Take mindful midday breaks

Lunch with my kids, a quick check-in on homework (chaotic as it may be), and stepping away from the screen gives me a reset. I don’t always come back energized, but I come back clearer.

9. Use body doubling for the hard stuff - or delegate

Admin tasks? Ugh. I get through them by working alongside someone, virtually or in person (we call it body doubling). Just having my husband nearby (even if we’re doing different things) keeps me accountable. If you find yourself unable to complete certain tasks, try to delegate as much as possible. You might have to spend a bit more money but it can be such a relief. Working with a coach can be a fantastic option as well. Having someone who holds you accountable and walks you through challenging times can make or break your business. I find it worth every cent!

10. Plan for low-energy afternoons

I schedule important work in the morning, knowing my energy will dip later. Afternoons are for errands, kid time, or easy tasks — and that’s okay.

11. Reflect and reset (but keep it simple)

Before bed, I glance at my calendar and write down three things on my to-do list for tomorrow. Not ten. Not even five. Just three. Anything more, and I shut down.

12. Sleep is part of the strategy

Some nights I stay up too late. Others, I crash while holding my son’s hand. But I’ve learned: Sleep isn’t optional. It’s fuel for everything I do. Again, I use my husband to help me get to bed on time since I tend to get stuck checking my emails or reading a book I cannot put down.

Freedom or chaos? Maybe a bit of both.

Self-employment with ADHD isn’t always tidy. But it can be deeply fulfilling. The key is to stop measuring success by neurotypical standards and start building your business around your brain, not against it.

If you’ve been toying with the idea of working for yourself, you’re not alone. And you’re not crazy. It might just be the exact structure-and-freedom combo your brain has been waiting for.

I my case, I truly love it and wouldn’t want it any other way!