From Overwhelm to Organized: ADHD Task Prioritization Made Easier
by Dr. Devon Redmond, Modern Psychology
Managing multiple responsibilities at once is challenging for anyone. But if you live with ADHD (Attention-Deficit/Hyperactivity Disorder), prioritizing tasks can feel overwhelming. Even when you know a task is important, sticking with it until completion can be difficult.
The good news is that there are practical strategies that can make task management easier. One effective method is using a task prioritization system that helps you sort responsibilities into manageable categories.
Step 1: Create Two Lists
To get started, it’s helpful to keep both:
A master list that contains all the tasks you need to complete (long-term and short-term).
A daily list of tasks you realistically plan to tackle today.
You can divide your lists into categories (such as work projects, schoolwork, or home projects) to make them more organized. Reviewing your lists daily helps keep you on track.
Step 2: Assign Priorities (A, B, or C)
Once your lists are made, give each task a priority rating:
A Tasks: High-priority items that must be completed soon (today or tomorrow).
B Tasks: Moderate-priority tasks. These are important but may have a longer timeline. Portions may need attention now, but the full task doesn’t need to be completed immediately.
C Tasks: Low-priority tasks. These might feel satisfying to complete or easy to check off, but they don’t actually move you closer to your goals.
Step 3: Review and Adjust Regularly
Your ratings aren’t permanent. For example, something that starts as a C Task may move to B, and eventually A, as the deadline gets closer. Sometimes external events like an urgent email from your boss can change a task’s priority overnight.
Working with a therapist can help you not only build your task lists but also learn how to apply this system in a way that fits your unique needs and lifestyle.
Why This Helps with ADHD
For people with ADHD, unstructured task lists can feel overwhelming. By breaking tasks into manageable categories and reviewing them daily, you create clarity and reduce decision fatigue. This method helps you focus on what matters most, while also building flexibility into your day.
Therapy Can Support Your ADHD Journey
If you or your child struggles with ADHD, therapy can provide tools and strategies to make everyday life more manageable. From time management techniques to coping skills and executive functioning strategies, therapy offers a supportive environment to practice new skills and build confidence.
At our practice, we specialize in working with children, adolescents, and adults with ADHD. If you’re ready to learn strategies that help you stay organized and focused, we’re here to help.
✅ If you’re looking for ADHD therapy in Charlotte, NC, contact us today to schedule an appointment. Together, we can create strategies to help you manage ADHD and feel more in control of your daily life.
