How to Prioritize Time and Energy with ADHD or Chronic Health Issues
“How do I prioritize my time and manage my energy when I’m dealing with ADHD and chronic health challenges?”
Managing your time and energy as an entrepreneur can be challenging—and when you’re navigating ADHD or chronic health issues, it adds a whole extra layer to the balancing act. But with the right strategies, you can grow a successful business while honoring your body, mind, and natural rhythms.
In this episode of The Online Business AMA Podcast, I answer a question from Debbie, who asked:
"How do I prioritize my time and manage my energy when I'm dealing with ADHD and chronic health challenges?"
This is a question I deeply relate to personally. As someone with ADHD and experience managing fluctuating health, I know firsthand how important it is to set up systems that work with you—not against you. Here’s how to approach it.
1. Prioritize with the Eisenhower Matrix
When energy and focus are limited, clear prioritization is everything.
One of the most helpful tools I recommend is the Eisenhower Matrix, which organizes your tasks into four categories:
Urgent & Important: These need immediate attention.
Important but Not Urgent: Plan for these and schedule them.
Urgent but Not Important: Delegate, automate, or minimize these.
Not Urgent & Not Important: Let these go completely.
This framework stops you from getting pulled into “urgent” distractions and helps you zero in on what will truly move your business forward without draining your energy.
“Productivity isn’t about speed; it’s about consistency and compassion.”
2. Clear the Mental Clutter with Daily Brain Dumps
If your mind constantly feels like a web browser with 47 tabs open (hello, ADHD!), a daily brain dump can be a total lifesaver.
Take a few minutes each morning—or whenever you’re overwhelmed—to write down everything swirling in your head.
This helps you:
Get ideas out of your brain and onto paper
Create space for focus
See real priorities more clearly
Brain dumps are simple but powerful for reducing stress and regaining clarity.
3. Align Your Work with Your Natural Energy Peaks
Not every hour of the day is created equal—especially when you live with health challenges or attention differences.
Start observing when you naturally feel most energized:
Are mornings better for creative work?
Are afternoons better for admin tasks?
Are there certain days when you consistently need more rest?
Plan your highest-energy tasks (like client work, content creation, or sales activities) during your peak times. Save lower-energy tasks (like email replies or light admin) for your slower hours.
This strategy helps you maximize your output without pushing yourself into burnout.
4. Track Your Energy and Mood Cycles
Keeping a simple record of your energy levels, moods, and health symptoms can give you priceless insights over time.
When you start noticing patterns:
You can predict and plan around low-energy days
You can batch work ahead of time when you know you’ll feel good
You can give yourself permission to rest without guilt
Instead of feeling like your health is sabotaging your plans, you’ll start building a business strategy that respects and supports your reality.
5. Practice Radical Self-Compassion
Above all, self-compassion is your secret weapon.
Progress isn’t about hustling harder or keeping up with someone else's pace.
Progress is about moving forward in a way that’s sustainable for you.
Small, steady steps—even if they feel slow—create lasting success.
You don’t have to do it perfectly. You just have to keep going in a way that honors your body, your brain, and your dreams.
You’re not behind—you’re building differently. And that's powerful.
By using simple tools like the Eisenhower Matrix, daily brain dumps, energy tracking, and leading with self-compassion, you can create a thriving business that’s sustainable for the life you actually live.
Want more strategies and encouragement?
Listen to the full episode of The Online Business AMA Podcast for a deeper dive into managing your business with ADHD or chronic health challenges.
