Do you often find yourself staring at a to-do list that seems endless, feeling anxiety rise and a sense of shame creeping in because you just can’t seem to tick off those tasks? You are definitely not alone—this is a common challenge faced by many of my ADHD coaching clients.
The truth is, a chaotic, overwhelming task list can leave you feeling paralysed and frustrated. But it doesn’t have to be that way. Today, I’m sharing an effective, straightforward method I regularly use with my clients, helping them transform their daunting lists into something actionable and achievable.
Step 1: Brain Dump Everything
First and foremost, give yourself permission to get everything out of your head and onto paper or screen. This is known as a “brain dump” and it’s incredibly powerful. When you write down all your tasks, concerns, and ideas, you’re essentially freeing mental bandwidth and decluttering your thoughts. Often, you’ll find yourself remembering and including things you didn’t even realise were lingering subconsciously—important deadlines, applications, or even social events. Clearing this mental clutter is a crucial first step toward feeling in control.
Step 2: Categorise Your Tasks
Once you’ve completed your brain dump, the next step is to organise these tasks into clear, distinct categories. I suggest dividing your tasks into these key areas:
- Work
- Home
- Personal
- Family Tasks
Why is this helpful? Categorising tasks immediately makes things feel more manageable, structured, and less intimidating. It provides clear insight into where your focus should go and helps in recognising your true priorities.
Step 3: Prioritise Your Tasks
After sorting your tasks into categories, the next step is prioritisation—deciding which tasks need attention first. There are several effective ways to prioritise (you can check out my previous blog post on prioritisation methods for more detail). However, prioritisation can often be the most challenging part of the process, especially if you’re facing decision fatigue or overwhelm.
In my experience, this step becomes significantly easier when done alongside someone supportive—such as a virtual assistant, an ADHD coach, or even a close friend. Having another person help you objectively assess and prioritise tasks can be a game changer, providing clarity and reducing the anxiety associated with decision-making.
Step 4: The Power of Three Method
Now, it’s time to turn your priorities into action. This step is especially crucial because those of us with ADHD often struggle here—either trying to tackle everything simultaneously (and getting overwhelmed), or becoming paralysed and not managing to get started at all.
Enter the “Power of Three” method.
This method is simple yet incredibly effective. Each day, select only three tasks from your prioritised list and commit to achieving just those three things.
Why only three? Because it’s realistic and achievable. Even if unexpected things pop up (which they inevitably do!), completing just one of those three tasks means you’ve already accomplished a third of your daily goal. This significantly reduces the chances of feeling shame, anger, or disappointment that come from failing to finish an overly ambitious list. Instead, it fosters a positive sense of accomplishment, satisfaction, and progress.
You Don’t Have to Do This Alone
Remember, these tasks are much easier when you’re not alone. Working with a virtual assistant, an ADHD coach, or involving a trusted friend can provide the accountability and external perspective you need. Having someone by your side to help prioritise tasks, navigate decisions, and offer support can make all the difference in transforming your task list from daunting to doable.
