Why To-Do Lists Don’t Work for ADHD—and What to Try Instead
Ever made a to-do list only to ignore it for days? 🙋♀️ Learn tips to stay organized with ADHD, as traditional lists often don’t align with our brain’s needs. Discover why they don’t work and explore ADHD-friendly to-do-list alternatives.
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The Drawbacks of Traditional To-Do Lists
- They’re Overwhelming – Seeing 15+ tasks can lead to immediate avoidance.
- They Lack Prioritization – It’s challenging for our brains to identify the most critical tasks.
- They’re Not Flexible – Missing one task can derail the entire system.
ADHD-Friendly To-Do Lists
1. The “Must-Do” List
Create a list with just three essential tasks for the day. Consider everything else a bonus.
2. The Kanban Method
Utilize a visual board (like Trello) with sections: To-Do, Doing, Done to keep track of progress engagingly.
3. Time Blocking
Schedule dedicated time slots for tasks (e.g., 10:00-10:30 AM: Emails & Admin) rather than listing them.
4. Sticky Notes Everywhere
Write tasks on individual sticky notes and remove them once completed. It provides visual satisfaction and mitigates overwhelm. I use color-coded, category labeled sticky notes to stay focused. Remembering tasks becomes easier… squirrel!
5. The “One Sticky, One Task” Rule
Assign one task per sticky note, place it in your workspace, and focus solely on it until completion. ADHD brains flourish with simplicity.
Conclusion
If traditional lists aren’t serving you, let them go! Experiment with these ADHD-friendly to-do lists alternatives and discover what resonates. Which method works best for you? Share your thoughts in the comments!
