Written by Rosie Elvin, Coaching, Workplace Training
Rosie is a senior lecturer in interior architecture and design and founder of 'ADHD Focus', a business which specialises in talks raising awareness about ADHD, coaching and creating e books and video courses, for students, parents and individuals with ADHD.
A study by entrepreneur and Syracuse University professor John Torrens, who also delivered a Ted Talk on the subject, revealed that 62% of entrepreneurs have traits of ADHD. For those with ADHD, ideas are often rarely in short supply. Many of my coaching clients are business owners or creative professionals working on a freelance basis. They often juggle multiple projects and ideas, and one common theme that consistently arises in our sessions is the challenge of managing an influx of ideas. The excitement of coming up with new ventures often comes with an overwhelming wave of creativity. While this excitement is one of ADHD's strengths, it can also lead to burnout, overwhelm, or paralysis when too many ideas compete for attention. If you're an ADHD entrepreneur thinking about starting a business, this article will help you manage your ideas effectively, refine them into actionable steps, and turn your creativity into a sustainable business.
Understanding the ADHD idea cycle
A common experience for many people with ADHD is a frequent flow of new ideas. The dopamine surge that accompanies a novel thought can feel irresistible, leading to intense focus, but sometimes, this initial excitement fades before you’ve put your plan into motion. Recognising this pattern can be helpful: you might find yourself cycling through phases of hyper-focus, hyper-fixation, and excitement, often followed by disengagement as the novelty fades. The initial excitement can sometimes diminish when we ask for feedback from others who (understandably!) may not share the same level of enthusiasm and prefer to take a more pragmatic approach.
Learning to manage this cycle means not getting lost in the initial excitement of an idea and instead building a structured approach to evaluate and act on your best ideas. Often, the fun part is in the planning and not necessarily in the execution of an idea. Allowing yourself time to determine whether the idea is a fleeting impulse or something worth genuinely pursuing is crucial.
Managing idea overload
As an ADHD entrepreneur, the constant barrage of ideas can feel like a blessing and a curse. Here are some suggestions of how to manage it:
Capture every idea
Don’t judge—just capture. Whether it’s through a notes app, a physical notebook, or a digital tool like Trello, make sure you capture every idea as it comes to you. You don’t need to act on everything immediately. Just get it out of your head to avoid mental clutter.
Use categories
Once captured, categorise your ideas: “short-term,” “long-term,” “creative,” or “high priority.” This helps you see where each idea fits and prevents them from feeling like they’re all competing for attention.
Give it time
Often, ADHD brains latch onto new ideas in bursts of excitement. To avoid rushing into things, allow yourself a period of reflection. Revisit your list after a few days or weeks to see if the excitement has persisted or if it’s faded. Ideas that continue to excite you after the initial rush are usually worth pursuing.
Keep it under wraps
If you have a supportive partner or a trusted friend who can listen without judgment, feel free to run your idea by them. But if not, it’s often best to keep it to yourself for a few days. People with ADHD tend to act impulsively, jumping into commitments or setting up meetings in the heat of the moment, only to regret it later when the initial buzz fades. Giving yourself some time to reflect can help you decide whether it’s truly worth pursuing before taking action.
Ask key questions
Does the idea align with your core values? Does it fill a genuine need in the market? Would you be excited to work on this long-term? If the answer is yes, it’s likely to be a strong idea. If the answer is ‘no,’ reflect on whether you’re simply generating an idea for the sheer enjoyment of the creative process.
I used to have a constant stream of ideas, particularly for new apps and felt compelled to pursue every single one. Over time, I realised that the true creative process was in generating the ideas themselves, not necessarily bringing each one to life.
Evaluate and prioritise
Once your ideas have had time to breathe, assess them based on feasibility and alignment with your business goals. Start by asking:
Can this idea be executed within the resources and time you have right now?
Will it be sustainable, or is it just a quick spark?
Rank your ideas by priority, from the most viable to those that can be set aside for future exploration.
Turning ideas into action
Now that you’ve selected a few key ideas, it’s time to take action. ADHD entrepreneurs often face difficulty following through, but with some structure, you can turn your ideas into a business.
Break it down
Instead of jumping straight into big tasks, break each idea into small, manageable steps. For example, if you want to create a new service offering, start with research, then move to designing a product or service outline, followed by setting up the necessary systems. Taking one small step at a time creates momentum and keeps you from getting overwhelmed.
Start small—test your idea
It’s difficult for ADHD’ers to ‘hold back’ once we have an idea. However, to work towards fulfilment, instead of going all-in, create a minimum viable product (MVP). This could be a simple prototype, a small-scale launch, or a pilot version of your service. Starting small allows you to test the waters, get feedback, and refine your idea without diving into a full-fledged business commitment. An excellent way to test your idea while building your audience is by creating a lead magnet. This free resource, offered in exchange for email sign-ups, can help validate your business concept and gather feedback from potential customers.
Insights from an ADHD creative
Illustrator and communications consultant Bex Gilbert says: “I often have multiple ideas lighting up in my brain almost at once, especially when I’m out walking. This can be exciting, and I used to wear myself out chasing ideas like a dog after its ball. Since my ADHD diagnosis, I've learned that all these ideas need management! Sometimes when I'm out on walks, I ration the ideas I’m allowed to ‘’take home’’ to three maximum, and write a keyword for each on my hand. If it’s more complex, I’ll record a voice note. Rather than springing straight into action when I get home, I’ll write them in my ideas book. If the idea feels particularly exciting, as a potential project or business idea, I'll put it up on one of the pegs I have stuck to my "ideas wall’’, where I leave them to breathe for a while. Sometimes, I lose interest and they die a death, sometimes they turn into projects, and sometimes, they become useful solutions to urgent or priority challenges. Using methods like this means more of my ideas make it to fruition, I'm less distracted, and I waste less time chasing the duds."
[Connected ideas – how a new idea can solve an old problem. Illustration by Bex Gilbert]
Harnessing ADHD creativity
ADHD brings a unique set of strengths, though they may vary from person to person. Many people with ADHD can hyper-focus, adapt quickly to changing situations, and think creatively, offering fresh perspectives and innovative solutions. When channelled properly, these traits can be huge assets in building a business. However, without a clear strategy, they can become distractions and result in unfinished projects, potentially triggering negative self-perceptions and self-criticism.
Use your hyper-focus or hyper-fixation strategically—tackle tasks that require deep concentration, but set boundaries to avoid burnout.
Delegate or outsource tasks that are draining and distract from your creative process.
Find accountability partners or business mentors who can help guide your creativity in productive directions and keep you focused on your goals.
For ADHD entrepreneurs, often the challenge isn’t coming up with ideas—it’s managing them effectively, prioritising the best ones, and turning them into actionable plans. By organising your thoughts, giving them space to develop, and experimenting with lead magnets or small-scale projects, you can transform your creativity into a sustainable and successful business.
Start today! Capture that spark of inspiration, test it out, and build on your momentum to create something truly meaningful. With the right approach, your ADHD-driven creativity can be the key to thriving as an entrepreneur.
To learn more and explore additional resources, visit ADHD Focus.
Read more from Rosie Elvin
Rosie Elvin, Coaching, Workplace Training
Rosie is dedicated to razing awareness and supporting individuals with ADHD across various sectors. She also conducts talks and workshops for university staff equipping them with essential tools to support students and staff with ADHD. Additionally, Rosie offers online courses to parents and careers to empower them to provide effective support to students with ADHD during their university experience. Rosie emphasizes that ADHD doesn't define a person and believes in empowering individuals to achieve success. As an ADHD coach, she provides insights and identifies resources to help individuals thrive.
