8 Practical Ways Neurodivergent Freelancers Can Thrive

Publication Date

September 6, 2024

Summary

Here are 8 tips that help me stay focused, energized, and aligned as a neurodivergent freelancer. I hope they help you too.

1️⃣ Menus for Dopamine-Driven Focus

I use "menus" to give myself flexibility without triggering overwhelm. These are curated lists of tasks or self-care options I can choose from based on my energy.

One of my favorites? This work-related dopamine menu from Mallory, founder of Old Girls Club. I also use laminated pages from The Centered Life to keep my own menus visible and actionable.

2️⃣ Simplify Your Setup

ADHD brains crave novelty—but that often leads to overcomplicating systems or using too many apps. My best advice? Create one “source of truth” for everything in your business.

I use this Notion Dashboard to track all my work and goals. I audit it every few months to reduce clutter and simplify as needed.

3️⃣ Lower the Bar

This is a big one. Many of us with ADHD are perfectionists. We struggle with all-or-nothing thinking, and we misunderstand time—there's “now,” “not now,” and “I’m hyperfocused on this one thing forever.”

Working with my therapist on this has helped a lot. Lowering the bar doesn’t mean doing low-quality work—it means setting reasonable expectations that you can actually meet.

4️⃣ Be Realistic About Your Capacity

Every month, I use AI to help me build a realistic weekly schedule. Here’s the prompt I use. And without fail, the AI can’t fit everything I want to do—because I’m overbooked. Again.

I tried using Motion and other automated calendars, but they didn’t force me to evaluate each task. Manually scheduling helps me get honest about what’s actually do-able.

5️⃣ Get the Right Support

Finding a therapist who understands ADHD was life-changing for me—but it took time. I tried 6 different therapists before I found the right one. I asked friends for referrals and kept testing until it clicked.

I also invest in a life coach every January–March. Yes, I know coaching can be controversial. But it’s had a huge ROI for me. Many coaches offer free discovery calls, so you can find someone who’s the right fit.

6️⃣ Create (Flexible) Routines

I used to think routines were rigid and boring. But I was shocked to learn that they actually help reduce my ADHD symptoms. Especially when I sync my routine with external cues—like my dog’s schedule or a roommate’s rhythm.

Find a cadence that works for you—and don’t be afraid to shift it as needed.

7️⃣ Pay Attention to Nutrition & Supplements

In the past 9 months, learning how to manage my blood sugar has transformed my energy, focus, and mood.

Here’s the book that helped me the most on this journey.

I also take:

L-Tyrosine (3x a day)
Fish oil
Vitamin B complex

These support dopamine regulation and cognitive function—essentials for ADHD brains.

8️⃣ Outsource Smart

I used to think outsourcing was too expensive. But it turns out it saves me time, energy, and money in the long run.

Here’s what I outsource regularly:

🍽️ Dinner: I’ve used HelloFresh for 2 years. It lowers my grocery bill and reduces food waste.
🔁 Essentials: Toilet paper, pet food, supplements—on autoship from Amazon and Chewy. Yes, Amazon’s a mess. So is running out of trash bags mid-crisis.
👩🏻‍💻 My podcast: I now outsource production, which makes the podcast fun again—and way easier to sustain. (DM me if you want my editor’s info!)

🧠 FAQ: Freelancing with ADHD

How do you stay focused with so many tasks?

Menus, routines, and realistic planning are game-changers. Also, I break down big tasks into smaller pieces that I can “check off” for a dopamine hit.

What apps or tools do you recommend?

Notion (for my dashboard), Google Calendar (manual scheduling), and laminated menu templates. Keep it simple.

Do you use any ADHD-specific coaching?

I don’t currently—but I’ve found therapy + strategic coaching to be a powerful combo. Look for coaches who are trauma-informed and ADHD-aware.

What if I can’t afford outsourcing yet?

Start with one small thing. Even automating your grocery staples or hiring a VA for a few hours a month can make a huge difference.

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