Help! My To-Do List Just Became Sentient and Is Demanding a Sacrifice

When you're an ADHDer and work has piled up, everything feels urgent, and your brain starts short-circuiting, it can be really hard to know where to start. Here are practical, neurodivergent-friendly strategies to help you get through the overwhelm:

🧠 Step 1: Name What’s Happening

Start by saying out loud or writing down:

“I’m overwhelmed. I don’t know where to start. That’s okay. I’m going to take the first step.”

This helps reduce shame and kickstarts your executive function by switching from panic to problem-solving mode.

⏱ Step 2: Timebox a Panic Window

Give yourself 5–10 minutes to freak out, cry, scroll, pace — whatever. Set a timer. When it goes off, you switch to action. This gives your nervous system a boundary for the overwhelm.

📋 Step 3: Brain Dump EVERYTHING

Grab a piece of paper or a notes app and dump out every task you think needs to be done — no order, no judgment. Just get it out of your head.

🩷 Step 4: Triaging: The 3-Pile Sort

Sort the list into:

• 🔥 Must Do Today (real deadlines, actual consequences)

• 🚧 Nice to Do Today (helpful but not crucial)

• ⏳ Can Wait (feels urgent, but isn't)

Try to keep your “Must Do Today” list to 3–5 items max.

⏰ Step 5: Set a Tiny Timer (5–15 mins)

Pick one task from the “Must Do” list and set a short timer (5–15 mins max). Tell yourself you only have to work until the timer goes off. Often, this breaks the freeze.

🎧 Step 6: Use Body Double or Accountability

• Hop on a coworking Zoom or Discord

• Text a friend: “I’m starting XYZ task at 2:05pm. Ask me if I did it at 2:20.”

• Use apps like Focusmate or Groove

🍿 Step 7: Stim Yourself On Purpose

• Snack or drink something crunchy/spicy/sparkly

• Put on a motivating playlist or white noise

• Chew gum or use a fidget. Giving your body the stimulation it craves can free up cognitive resources for focus.

💥 Bonus Hacks

• Start Ugly: Open the doc or app and write “THIS IS TRASH” at the top. You’re allowed to make bad first drafts.

• Make it a Game: “How fast can I knock this out?” or “Can I finish before the song ends?”

• Reward Yourself: Plan a tiny treat after finishing each task or block (YouTube break, sun on your face, piece of chocolate).