Break Free and Thrive: Delegation Strategies for ADHDers

Many adults with ADHD find themselves taking on too much work and struggling to delegate tasks. This challenge often leaves you feeling stuck, isolated from growth opportunities, and overwhelmed by the pressure of keeping everything going. It’s like running on a hamster wheel, working harder and harder to keep all the plates spinning but still feeling as though you’re not making meaningful progress.

Whether it’s at work or in personal projects, trying to do everything yourself can be exhausting. But breaking free of this cycle is possible, and learning to delegate effectively is a crucial step toward thriving in your role and achieving your goals. As an ADHD coach, I can help you develop the skills and confidence to delegate effectively, unlocking your potential to focus on what matters most.

1. The Cost of Staying in the Silo

“If your business depends on you, you don’t own a business –

you have a job.”

Michael E. Gerber, author of The E-Myth Revisited

This quote highlights the cost of staying in the silo. ADHDers often hold onto tasks for fear they won’t be done to their standards. While this ensures quality control, it also comes at a high cost: time, energy, and missed opportunities for growth. Over time, this can lead to anxiety, burnout, and a sense of stagnation.

Dr. Russell Barkley, a renowned ADHD expert, notes, “ADHD isn’t just a disorder of attention—it’s a disorder of self-regulation.” This means that trying to handle everything alone can drain your capacity for focus, leaving you unable to prioritise or innovate effectively.

2. The Power of Delegation

“Surround yourself with great people; delegate authority; get out of the way.”  Ronald Reagan

Delegation isn’t just for managers, it’s a vital tool for anyone wanting to thrive. Start by identifying repetitive, time-consuming, or low-impact tasks. Could someone else draft that report, handle admin, or manage a project?

James Brown, ADHD advocate and productivity expert, advises: “For people with ADHD, simplifying and offloading decisions and tasks is not just helpful; it’s essential.” Delegation allows you to focus on your strengths while freeing up time for tasks that align with your goals and talents.

Start small, delegate one task and treat it as a low-pressure experiment. Each success will build your confidence, making it easier to let go of more in the future. As your coach, I can guide you through this process, helping you identify tasks to delegate and strategies for success

3. Clear Communication is Key

“The single biggest problem in communication is the illusion that it has taken place.” — George Bernard Shaw

ADHD can make communication tricky. Some ADHDers provide too much information, while others give too little. Both can lead to frustration.

Here’s a simple formula to help:

• Start with the essentials: Highlight key points upfront.
• Be concise: Break instructions into small, clear steps.
• Set expectations: Specify outcomes, deadlines, and quality standards.
• Provide feedback: Constructive feedback builds trust and improves outcomes.

As your coach, I’ll work with you to refine these skills, ensuring you communicate effectively and build strong working relationships with those you delegate to

4. Accepting There’s More Than One Way

“If you really want to grow, you’ve got to learn to let go.” John C. Maxwell

Perfectionism often holds ADHDers back from delegating. The belief that “If I don’t do it, it won’t be done right” can be hard to shake. But as Dr. Barkley points out, “Perfectionism in ADHD often leads to paralysis, not productivity.”

By letting go and trusting others to bring their own approaches, you open the door to new possibilities and often better results than you could achieve alone.

5. Building Systems That Work for You

“You do not rise to the level of your goals. You fall to the level of your systems.” James Clear, author of Atomic Habits

Creating systems makes delegation easier. Consider using tools like Loom to visually demonstrate tasks or simple checklists to outline expectations. Written systems save time, reduce frustration, and make onboarding new team members easier.

As a coach, I’ll help you create these systems, tailored to your needs, so you can delegate confidently and free up time for higher-priority tasks.

How Coaching Can Help You Thrive

Breaking out of the silo doesn’t happen overnight, it’s a journey of small, intentional steps. With the right strategies and support, you can shift from feeling overwhelmed to thriving in your career.