A to-do list can help people with ADHD keep track of daily and long-term tasks. But without proper planning, they can also become overwhelming and ineffective.
To-do lists can be a beneficial tool for people with attention deficit and hyperactivity disorder (ADHD). They can help:
- focus attention
- remember important items
- develop structure, routine, and habits
People who undergo cognitive behavioral therapy for ADHD often receive instruction on how to use to-do lists to help them. Keeping to-do lists is among the most frequently used techniques among people with ADHD.
If you’re new to using to-do lists as an ADHD tool — or need a refresher — the following tips can help you make the most out of this technique.
One list to keep track of all life’s tasks would be much too extensive. Experts typically recommend having:
- Short list: to keep track of high-priority tasks you need to accomplish that day
- Long list: to keep track of long-term projects or tasks that are coming up
- Routine list: to keep track of tasks you need to accomplish every day
You’ll often need to make connections between the lists. For example, if you have an important test on the long list, you may want to include study sessions on the short list for several days leading up to the test.
Using a planner can help you organize both your short and long lists. For example, when you know a bill is due on a specific date, you can add it to your short list. If you have a major exam coming up, your long list might include memorizing all the terms you need to know.
People with ADHD may sometimes forget to do routine daily tasks, like taking their medications or brushing their teeth. You may want to have separate routine lists that you can check off daily, perhaps for your morning or evening routines.
Prioritizing tasks can help you determine which task to tackle next. People with ADHD sometimes have difficulty starting more complex tasks and will often revert to tackling simpler tasks first, even if they’re not as important.
Try identifying three items on your items as your top three priorities and rank them 1, 2, and 3. Try working on these items before you work through other tasks.
You may also try assigning colors to each task, with different colors representing different priority levels.
And in case something happens that upends your day and prevents you from completing your to-do list, it’ll ensure you’ve taken care of your high priority tasks first.
One of the biggest obstacles for people with ADHD using to-do lists is that the lists can often be too long. These to-do lists may be aspirational — a list of things the person hopes to do in a day rather than what they can do.
You might find more success by taking a more realistic approach. This involves understanding your daily limits and even building in some buffer time in case you encounter some unexpected roadblocks. It may take you a few weeks to get a good sense of how much you can feasibly accomplish in a day.
1-3-5 rule for ADHD
Some experts recommend including the following on a daily ADHD to-do list:
- 1 large project
- 3 medium tasks
- 5 small chores
Large projects can be overwhelming for people with ADHD. Sustained attention can be a challenge. Breaking up a large task into smaller tasks can help, even if they’re on the same short list.
Instead of adding “write essay” to your to-do list, try approaching it by sections or a certain number of paragraphs. Instead of trying to send all your holiday cards in one go, maybe just focus on “last names A through M” one day.
When coming up with tasks for your to-do list, it can help to be as specific as possible. For example, when working on a presentation, “complete slides on X and Y” rather than “complete two slides” might be more effective.
Several ADHD apps are available to help you with task management. You can also use other phone, tablet, or computer apps to help you create and keep track of your to-do lists.
But technology isn’t everyone’s friend. What’s most important is finding a system that works for you. If not apps, consider using:
- Post-It notes
- whiteboard or chalkboard
- paper or notebook
It’s essential to confront your list regularly. Your to-do list needs to be in a visible place.
If you use your phone regularly, an app may be very helpful. If you’re on your computer, you might benefit from a widget that keeps your to-do list in a corner of the screen.
You may also consider visible locations around the home or office that draw attention to the list.
A good to-do list requires some thought and planning. Setting aside time each day to work on your to-do list can improve its effectiveness.
You might find it helps to take 5 to 10 minutes before you go to bed each night to set up your to-do list for the next day. That way, you’re not lying in bed worrying about the next day’s tasks.
Or, if you’re concerned about your focus and energy level at the end of the day, you can choose an earlier time. Some people prefer to start their day by planning it out.
A to-do list is only effective if you feel compelled to complete it. It can sometimes help to have an accountability partner for this purpose.
Whether it’s a friend, family member, or ADHD coach, having someone to check in with regarding your to-do list progress can help ensure you complete it regularly.
Some days are better than others. You’re bound to encounter a day (or several) when you don’t complete your to-do list. When this happens, it’s important not to be frustrated with yourself and equally important not to give up.
If you don’t complete your list most days, it may mean you need to adjust your technique, such as making a smaller list. You may also want to check in with a healthcare professional as to how your ADHD symptoms are affecting your daily life.
With advanced planning and patience, to-do lists can be an effective tool for helping people with ADHD accomplish both short- and long-term tasks.
You’ll want to keep a long list of more long-term tasks, a routine list of things you need to do each day, and a short list of small, specific, high priority daily tasks.