Execution for ADHD & Creative Brains: How to Actually Follow Through Without Burning Out

Let’s talk about execution… aka doing the things — the part of the creative process that everyone loves to glamorize (“just stay consistent!”) but almost no one tells the truth about.

If you're an ADHD, creative, or multi-passionate human, you’ve probably tried every productivity hack on the planet.
The Notion dashboards. The color-coded planner. The accountability apps.
And yet… you still somehow end up doing your best work at 11:47pm in a chaotic burst of adrenaline and panic.

Sound familiar?

You’re not alone — especially right now.

Why Execution Feels Hard (Especially in a Heavy Season)

If you’re feeling overstimulated, emotionally maxed out, or like your empathy is draining your nervous system… welcome to being a deeply feeling human in a loud, chaotic world.

The cost of caring is high.
The world feels loud.
And heavy.
And sometimes, straight-up broken.

And in seasons like this, the most courageous thing you can do isn’t to force productivity — it’s to pause.

• Step back.

• Breathe.

• Let yourself feel.

• Take a break from the scroll.

• Go outside.

Then return when you’re ready to build from a grounded place — not from guilt, shame, or urgency.

This matters because the way you execute has to align with your brain and nervous system. Otherwise you end up in the same exhausting loop:

• guilt

• avoidance

• burnout

• repeat

Let’s name it clearly:
It’s not a discipline problem.
It’s a design problem.

7 Evidence-Based Ways to Design for Real Follow-Through (and a Regulated Nervous System)

These approaches are rooted in neuroscience, trauma-informed coaching, and what I’ve seen work again and again with ADHDers, creatives, and multi-passionate leaders inside The Leaders Lab.

Let’s make execution humane — and doable.

1. Design for Dopamine, Not Deprivation

ADHD and creative brains need novelty, stimulation, and interest to stay engaged.
Boring systems die fast.

Introduce color, music, timers, competition, rewards, challenge, or movement.
Tiny dopamine hits create momentum — and momentum creates follow-through.

2. Make Your Goals Smaller Than You Think

If it feels too easy… it’s probably the right size.

The ADHD brain thrives on progress loops, not perfection loops.
Shrink the task until starting feels possible, not punishing.

Small goals build trust with yourself.
Trust builds consistency.

3. Externalize Everything

Your brain is not a storage unit.

Get your ideas out of your head and into a visible, concrete system:
• whiteboard
• sticky notes
• voice memos
• Kanban board
• giant paper calendar

“Out of sight, out of mind” isn’t a character flaw — it’s neurobiology.

4. Pair Effort with Emotion

We follow through when we’re emotionally connected to the why.

Before you start, ask:
What will this free me up to feel or do?
Relief? Pride? Momentum? More spacious evenings? Less mental clutter?

Emotional connection → action.

5. Plan for the Dip

Every project has a Midway Slump — the boring, unsexy middle where dopamine drops and doubt shows up.

Plan for the dip before you hit it:
• timers
• body doubling
• co-working sessions
• breaks
• reward checkpoints
• small celebrations

Expect the dip, design for the dip, and you no longer get derailed by it.

6. Anchor to Energy, Not the Clock

You are not a robot. 9–5 productivity expectations were not built for creative or ADHD brains.

Track your energy for a week:
When are you most focused?
When are you foggy?
When are you expansive or creative?

Design around that, not the clock.

Personally?
I moved my “morning routine” to the afternoon because my best focus is in the morning.
Now I look forward to my slow journaling + reading break later — and my work moves forward with less resistance and more flow.

Honor your rhythms. They’re data.

7. Borrow Courage & Accountability in Community

Courage is contagious.
Momentum is contagious.
Regulation is contagious.

When you show up in a room full of humans doing brave, creative work, your nervous system co-regulates.
You’re more grounded, more resourced, and more likely to follow through.

That’s exactly why I created The Get Shit Done Club — a twice-monthly co-working, accountability, and nervous system support space inside your Leaders Lab membership.

You set your goals.
You get witnessed.
You get supported.
And you get traction — without white-knuckling your way through.

If You’re Tired of Forcing Execution, There’s Another Way

Your brilliance doesn’t need another planner.
(Seriously. Set it down. I say this with love — you already own twelve.)

Your brain needs a better design.
Your nervous system needs support.
Your creativity needs space, structure, and co-regulation.

If you want to execute in a way that actually fits you — not the shame-based productivity culture we’ve inherited — come join us.

👉 Check out The Get Shit Done Club 

Execution doesn’t have to hurt.
It just has to fit.