Time Management with ADHD: To-Do Lists

Capture first, then break tasks into actions

Collect tasks in one inbox. Rewrite broad projects as the smallest visible next action, such as opening a form, finding a phone number or drafting the first paragraph.

• Use verbs that describe the next physical action.
• Split any task that feels difficult to start into steps of 10–25 minutes.
• Store reference notes separately so the list stays scannable.

Prioritize with the 1-3-5 rule

For a realistic day, choose one large task, three medium tasks and five small tasks. Treat this as a ceiling, not a target that must be filled.

• Mark deadlines and consequences before choosing priorities.
• Reduce the list when the calendar already contains demanding commitments.
• Keep a separate later list so low-priority ideas do not compete for attention.

Give priority tasks a time box

Move selected tasks into the day planner and assign a start time or a bounded work interval. A time box makes the decision concrete and creates a stopping point for review.

Close the loop with a short review

At day’s end, check completed work, reschedule only tasks that still matter and identify why an item carried over. Repeated carry-over is a signal to split, delegate, delete or renegotiate the task.