Launching your first course or business offer is an exciting milestone, right? You’ve been working hard on creating something special—an online course, a service, or maybe even a new product—and the moment to share it with the world is finally here. But let’s be real for a second: launching anything for the first time can be both thrilling and overwhelming. If you’ve got ADHD or struggle with managing stress, you know exactly what I mean.
I’ve been where you are—excited about the possibilities, but also staring at a massive to-do list while feeling the weight of pressure to get everything just right. In fact, as a Project Manager and Strategic Business Coach, I see this all the time. It’s normal to feel a bit anxious before a big launch, but that anxiety can quickly spiral into overwhelm if we don’t have a game plan in place. So today, I want to walk you through how you can prepare for your first launch while managing ADHD and stress like the total boss you are!
We’ll tackle:
- How to break your launch into bite-sized steps
- Ways to stay focused when ADHD kicks in
- Practical strategies to reduce stress and avoid burnout
- And I’ll share my top tools—like my Course Launch Checklist and Course Launch Project Plan Board—to keep you on track
By the end of this post, you’ll feel more in control, less frazzled, and totally empowered to knock your first launch out of the park!
Setting the Stage for a Stress-Free Launch
First things first: take a deep breath. I know the idea of launching can feel like trying to navigate a never-ending maze of tasks, especially when your brain is bouncing between a hundred different thoughts. But here’s the truth: you do not have to do everything all at once. It’s time to release that perfectionism and the notion that you need to have all the answers right now. The key to a successful launch is to break it down into manageable steps and focus on progress, not perfection.
Know Your Launch Timeline
One of the most important things you can do before diving headfirst into your launch is to set a realistic timeline. And I’m not talking about the “I’ll finish it in a week” kind of timeline. Be honest with yourself about how much time you need, especially if you’re juggling other responsibilities like family, a full-time job, or—let’s face it—your sanity.
- Start with the launch date: When do you want to go live? From there, work backward to set milestones for tasks like building your sales page, writing emails, and creating social media content.
- Buffer time: Factor in some buffer days for unexpected hiccups. Trust me, something will come up, and having a little breathing room in your schedule can make all the difference.
Pro Tip: Download my Course Launch Project Plan Board—it’s specifically designed for female entrepreneurs like you to help you manage all the moving pieces of your launch. This tool will map out your tasks visually, making it easier to stay on track without feeling overwhelmed. Grab it here.
Break Tasks Into Bite-Sized Pieces
If you have ADHD, you know how easy it is to feel paralyzed when faced with a big project like a course launch. That’s why chunking your tasks into bite-sized pieces is essential. Don’t just add “Launch my course” to your to-do list—break that baby down!
Here’s how you can do it:
- Brainstorm all the steps involved: Think through everything that needs to happen before, during, and after your launch (we’re talking course content, email marketing, social posts, and follow-up).
- Create daily or weekly to-do lists: Instead of trying to tackle everything in one go, assign yourself a few key tasks each day or week. Smaller tasks are way less overwhelming and far more doable.
For example, if “Build my email sequence” feels daunting, break it into:
- Draft welcome email
- Write first promo email
- Outline educational email series
When you focus on smaller tasks, you’ll feel more accomplished and less stressed.
Managing ADHD During a Launch
Let’s talk ADHD. If you’re anything like me, your brain is constantly buzzing with new ideas, distractions, and that urge to jump from one task to another. That might work for brainstorming sessions, but during a launch, you need structure to stay focused and get things done.
Here are a few focus hacks that I swear by when managing my ADHD:
1. Time Blocking is Your Best Friend
Time blocking is a game-changer for staying on task. Instead of letting the day drift away while you juggle multiple things at once, block out specific chunks of time for each activity on your list.
- Set a timer for 25–30 minutes (aka the Pomodoro Technique) to focus on one task.
- Take a 5-minute break between each block, and give yourself a longer break after a few cycles.
The key here is to be intentional with your time. If you know that afternoons are your least productive time, don’t schedule your most critical tasks for that period. Time blocking also works wonders for preventing burnout—because we all know how easy it is to go down the rabbit hole of endless work during a launch!
2. Use Visual Cues
Let’s be real: keeping track of deadlines and tasks can be a nightmare when you have ADHD. That’s why I love using visual tools to organize everything. My Course Launch Checklist is perfect for this because it lays out everything you need to do in a clear, step-by-step format.
I also highly recommend using tools like Trello or my Course Launch Project Plan Board, where you can move tasks around, see what’s coming up next, and get that oh-so-satisfying feeling when you drag something into the “Done” column.
3. Incorporate Accountability
Accountability can be a powerful motivator when you’re managing ADHD. Find a biz bestie, a mastermind group, or even a coach (hint, hint 😉) who can check in with you regularly. It’s much easier to stay on track when you know someone else is paying attention.
Bonus: Accountability partners are amazing for those days when imposter syndrome creeps in. We all have them, especially during a big launch. Having someone in your corner to remind you of how amazing you are is invaluable!
Reducing Stress Before (and During) Your Launch
I can’t talk about launches without addressing stress. Even with the best laid-out plans, launches have a funny way of pushing our buttons—especially when it’s your first one. But here’s the deal: stress is not a badge of honor. You don’t need to grind yourself into the ground to have a successful launch.
Prioritize Self-Care Like Your Business Depends On It (Because It Does!)
The hustle mentality is so ingrained in entrepreneurship, but I want you to embrace something different: intentional self-care. Launches can take a toll on your mental and physical health if you’re not careful, so it’s crucial to carve out time for YOU.
Here are a few non-negotiables:
- Get enough sleep: No amount of caffeine can replace a good night’s rest. Aim for 7-8 hours of sleep, even during crunch time.
- Move your body: Whether it’s yoga, a walk, or a quick dance session in your living room, moving your body is a great way to shake off stress.
- Practice mindfulness: Launches bring out all kinds of fears and anxieties. Incorporating 5–10 minutes of mindfulness, meditation, or breathing exercises into your day can help keep those stress levels in check.
Set Boundaries
One of the hardest parts about launching is that it feels like it needs all of your attention, all of the time. But that’s not true. You need boundaries to protect your time and energy.
- Set “office hours”: Let your family, friends, and even clients know when you are working and when you are not.
- Use social media mindfully: Social media is a powerful tool for launches, but it’s also a huge time-suck. Schedule your posts in advance and limit your scrolling during work hours.
Trust the Process: Launching is a Learning Experience
If you take away one thing from this post, let it be this: Your first launch will not be perfect, and that’s okay. What matters is that you get out there, launch, and learn. You’ll gather valuable feedback from your audience, see what worked and what didn’t, and build on that knowledge for your next launch.
Remember, entrepreneurship is a marathon, not a sprint. Every launch, whether it’s a runaway success or a bit of a learning curve, is a step forward.
Using My Tools to Make Your Launch a Success
At this point, you’re probably thinking, “Okay, Cassi, this all sounds great, but where do I start?” Don’t worry, I’ve got you covered!
- Download my Course Launch Checklist: This checklist will walk you through all the steps you need to take to prepare for a successful launch—from outlining your offer to promoting it and closing sales. It’s the ultimate guide for keeping yourself organized and on track. Grab your copy here.
- Use my Course Launch Project Plan Board: If you need a more visual tool to manage your launch, my project plan board will be your new best friend. It’s a Trello-inspired tool that allows you to break your launch into manageable tasks and keep everything in one place.
You’ve Got This!
I know launches can feel daunting, especially when ADHD and stress are in the mix, but trust me—you can do this. You’re already a boss at what you do, and now it’s time to share that brilliance with the world. With a little preparation, the right tools, and a focus on self-care, your first launch will be an empowering and rewarding experience.
Remember: you are more than capable of turning your passion into a profitable business that brings both fulfillment and financial freedom to your family. So go out there, make your mark, and don’t forget to enjoy the ride!
I’m cheering you on every step of the way!
With love and business savvy, Cassi Hentzel
Project Manager & Strategic Business Coach
Feel free to share your thoughts in the comments, and if you’re ready to take the plunge and launch, don’t forget to grab your free resources to help you along the way! Let’s get this launch party started!
FAQ Section:
1. How can I prepare for my first business launch without getting overwhelmed?
To prepare for your first launch without feeling overwhelmed, break your tasks into manageable steps. Set a realistic timeline, use time-blocking techniques, and employ visual tools like checklists and project boards to stay organized and on track.
2. What are some strategies for managing ADHD during a business launch?
Time blocking, using visual project management tools like Trello, and incorporating accountability partners are excellent strategies to manage ADHD during a launch. These methods help you stay focused, break down tasks, and avoid overwhelm.
3. How do I manage stress during my course launch?
To manage stress during a course launch, prioritize self-care, set clear boundaries, and avoid overworking yourself. Incorporating mindfulness, getting enough sleep, and maintaining a work-life balance are key to staying healthy during a launch.
4. What tools can help me stay organized during a course launch?
My Course Launch Checklist and Course Launch Project Plan Board are excellent tools for staying organized during your course launch. They help break down tasks into manageable steps and keep everything in one place, reducing overwhelm and improving productivity.
5. What should I expect from my first launch?
Your first launch likely won’t be perfect, and that’s okay. The goal is to learn, gather feedback, and improve for future launches. Focus on progress over perfection, and trust that each launch will bring new insights to help you grow your business.
