Focus Friday: Stop the List-Making Cycle

Does this sound familiar? You jot down a to-do list, get overwhelmed halfway through, and by the end of the day, you’re creating a new list to replace the old one. For people with ADHD, lists can feel like a lifeline—but when unchecked boxes pile up, they can also become a source of frustration and self-doubt. Let’s break the cycle.

Why We Love Lists (And Why They Don’t Always Work)

Lists give structure to the chaos in our minds. But when we write everything down without prioritizing or breaking tasks into manageable steps, they become unhelpful clutter. Worse, making more lists becomes a way to avoid tackling the tasks themselves.

A New Approach: How to Organize Without Overwhelming

Here are some ADHD-friendly alternatives to endless list-making:

1. Use the “Top Three” Rule
   Each day, identify three non-negotiable tasks to focus on. Write them on a sticky note, whiteboard, or even on your hand—somewhere visible! If you finish these, you can add more, but keep it simple to avoid decision fatigue.
2. Chunk It Down
   Instead of writing “Clean the house,” break it into smaller, specific actions like “empty dishwasher” or “wipe kitchen counters.” Smaller wins build momentum.
3. Time-Block Tasks
   Assign a specific time to each priority instead of leaving it on a list. For example, “respond to emails from 10:00-10:30 AM.” Once the time is up, move on without guilt.
4. Visualize Progress
   Use a dry-erase board, Kanban board, or even a sticky-note system that lets you physically move tasks from “To Do” to “Done.” The tactile reward of moving something over can be highly motivating.
5. Set Alarms or Timers
   Pair tasks with reminders on your phone or a timer. This adds structure without needing another written list.
6. Celebrate the Wins
   Give yourself credit for any progress—finished or not. Remember, the goal isn’t perfection; it’s forward momentum.

By shifting your focus from the act of list-making to action-oriented strategies, you can reclaim your energy and tackle tasks with clarity. Let’s work smarter, not harder!

Ready to get started on your Focus Journey? Grab a time slot to have a free Focus Call with me below! 👇