ADHD and Self-Employment: ADHD Strategies to Plan Your Work and Charge What You’re Worth

If you are self-employed and have ADHD, chances are you have had a few “what the hell have I actually done today?” moments. You start the day with good intentions, but before you know it, you have been side-tracked by 73 different things, and your to-do list looks exactly the same as it did this morning.

Worse still, when it is time to invoice a client, you have absolutely no idea how long the job took because time is a construct that does not apply to you. Sound familiar? Do not worry. Here is how you can break down tasks, review what you have actually done, and charge what you are worth without the mental chaos.

1. Break Tasks into Bite-Sized Chunks (Because “Just Get It Done” Does Not Work)

People love to say, “Just start the job and finish it.” As if that is helpful. If you have ADHD, big tasks are like a tangled pair of earphones. You stare at them, feel defeated, and move on to something easier. The trick is to break it down into micro-tasks. Instead of “Do the client’s project,” your list should say:

• Draft the initial plan
• Create the first version
• Review and tweak
• Finalise and send to the client
• Invoice (yes, this needs to be a separate task, or it will not happen)

This way, every time you complete a small step, your brain gets a win. And wins keep you going.

2. Review What You Have Actually Done Each Day (And Give Yourself Some Credit)

ADHD brains are wired for negativity. We focus on what is left to do instead of celebrating what we have achieved. This leads to the “I have done nothing” spiral, which is usually nonsense.

Solution? Spend five minutes at the end of each day writing down what you actually did. Even if it was just replying to an email that has been lurking for three weeks, count it. Keeping a done list trains your brain to see progress rather than just unfinished tasks.

We all know the frustration of staring at a to-do list filled with half-finished projects. Nothing looks complete, so it feels like nothing has been achieved. But reality check: progress is still progress. Instead of dismissing what you have done, take a step back and list all the things you have moved forward. Even small steps count. Wouldn’t it feel better to acknowledge something has been done rather than feeling like a failure because everything isn’t done? ADHD makes it easy to hyperfocus on what is missing instead of recognising the small wins. This is why tracking completed steps even the tiniest ones can make a massive difference in motivation and self-confidence.

3. Choose What You Will Do Each Day – But Only a Few Things

Your to-do list is 84 miles long, and there is no way you will get through it. Instead pick three priority tasks per day. That is it. If you finish those, great. You can do more . But if you overload yourself, you will just end up paralysed by choice and doom scrolling instead.

Pro tip: Choose your tasks the night before. That way, you do not waste an hour in the morning figuring out where to start.

4. Stop Working for Free – Use a Simple System to Price Your Work

If you have ever undercharged for a job, realised halfway through that it is taking twice as long as expected, and then wanted to throw yourself into the sea, this is for you.

Use a simple pricing pro forma like this one:

At the start of a project, map out how long each part will take. Use past jobs as a guide. This way, you price based on reality, not on wishful thinking.

5. Learn from “Failures” and Move On

If you have ever been fired, lost a client, or completely screwed up a job, you might feel like you are bad at what you do. But failure does not mean you are not good enough. It just means you need ADHD strategies to plan your work and there is something to learn.

Rather than beating yourself up, ask:

• What actually went wrong?
• What could I do differently next time?
• What went right in the process?

Most of the time, ADHDers are brilliant at what they do but struggle with planning and organisation. That does not mean you cannot run a successful business. It just means you need ADHD strategies to plan your work and systems that work with your brain, not against it.

Final Thoughts

You are not lazy, disorganised, or incapable. You just need ADHD strategies to plan your work and better systems, not more self-criticism.

By breaking tasks into chunks, reviewing what you have achieved, setting realistic priorities, pricing jobs properly, and learning from past mistakes, you can make self-employment work for you, rather than against you.

Try these strategies for a week and see how you feel. You might just surprise yourself. See here for more Techniques for ADHD Professionals to Handle Overcommitment 

📅 Book a free ADHD Coaching Discovery Session today because learning ADHD Strategies to Plan Your Work is how you start winning.