To Do Listing Concepts for ADHD Productiveness
In the ADHD world, to-do lists are often synonymous with overwhelm. There’s the risk of losing them or forgetting they exist (out of sight, out of mind, right?), filling them with vague goals instead of clear tasks, feeling guilty about ignoring them, and falling into myriad other traps that render to-do lists useless and ineffective.
For a better, more effective tool you’ll stick to, try these to-do list ideas.
Create Master Lists to Avoid Redundancy
If you find yourself writing the same type of list over and over, why not make a more permanent list that you can refer to repeatedly? Here are a few ideas.
- Keep separate lists on your phone for each of your regular stores with the items you typically purchase there.
- Print a copy of a grocery master list and hang it on your fridge door. When you realize you’re running low on an item, circle it on the list.
- Hang a sign by the door listing all the items you regularly take when you leave home — phone, keys, wallet, and so on. Even better: Keep activity-specific lists by the door (gym, kid’s soccer practice, work, etc.)
- In each area of your home (kitchen, bathroom, bedrooms, hallway), keep a laminated list of weekly cleaning tasks. Place it in a conspicuous place where you can mark things off with a dry erase marker as the week progresses. At the end of the week, erase and reuse for the next week.
- Keep a packing list in your luggage. Your future self will thank you!
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Write Actionable Lists
Long, vague lists are easy to ignore. Keep lists actionable and practical with these tips:
- Keep separate to-do lists for work, home, and other areas of your life. Each list should feature three high-priority tasks to be done that day at the top.
- Keep a running, separate list of big ideas and long-term projects. While this list can get long, it can also be the pool from which you fish your daily top three tasks. And you can always select more duties to complete on a day when you feel more motivated.
- Be specific about what needs to be accomplished by breaking down tasks into smaller parts.
- Instead of “car to mechanic” try “call to schedule oil change and tire rotation.”
- Instead of “clean kitchen” try “wipe down counter and stove” and “wash dishes in the sink.”
- Assign times to your to-do list tasks and estimate each one’s duration. You may note, “12pm: Call to schedule oil change and tire rotation. 15 minutes.” Sort to-do list items in chronological order.
- Include phone numbers, addresses, links, or any other pertinent information with to-do entries. This will help reduce friction, eliminate the possibility of getting sidetracked, and increase your motivation to get the task done.
- Does it need to go on a list at all?
- If you can do something in two minutes or fewer, just go ahead and do it instead of adding it to your list.
- Could daily reminders on your phone suffice for frequent tasks, like taking medication, watering the plants, taking out the garbage, or collecting your mail?
- Can you automate recurring tasks, like bill payments, and sign up for auto-ship or subscription services? Pet food, medications, and household staples are great candidates for automation.
[Read: The Power of a Well-Crafted To-Do List]
Make Lists Memorable to Follow Them
Take a second to think about what list type or format will grab your attention.
- If paper and pen don’t do it for you, try a highly rated productivity app that can help you create and keep track of tasks. Some apps allow you to set reminders and chart your progress.
- Try writing your list on a whiteboard, sticky note, or colorful paper. Place the list in a location that you’re sure not to miss, like the fridge or the center of your bathroom mirror.
- Review your to-do list three times a day (preferably morning, afternoon, and evening), spending no more than 10 minutes each time. This will force you to notice your list and judge your progress. Decide the best time of the day for these check-ins and set a recurrent alarm to prompt action.
- Enlist the help of an accountability partner! Review your to-do lists together and check in with each other daily. A quick text can serve as a reminder and keep you motivated to cross off items.
To-Do List Ideas for ADHD Minds: Next Steps
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