Why Prioritizing Feels So Hard with ADHD (and What Actually Helps)

Written By Mitzi Preston

If you’ve ever sat staring at your to-do list, knowing what needs to get done but not knowing where to start, you’re in good company.  Prioritizing can feel almost impossible with ADHD.  It’s not that you don’t know what’s important, it’s that your brain can’t easily sort or sequence the pieces.  Everything blurs together, and getting started feels like climbing a hill that keeps moving.

When Everything Feels Urgent (But Isn’t)

For most people with ADHD, urgency and interest are the two biggest motivators.  The trouble is, they don’t always line up.  You might find yourself drawn to the fun or interesting task while avoiding the one that’s due tomorrow.  The ADHD brain naturally chases stimulation, not the calendar.  That’s why you might suddenly start organizing your desk right before a deadline, it feels good even if it isn’t what should come first.

Understanding this helps you work with your brain, not against it.  You don’t need to force motivation; you need to make priorities visible so your brain can see them clearly.

Externalize What’s in Your Head

The ADHD brain isn’t built for holding everything in working memory.  The more you try, the heavier it feels.  Getting things out of your head reduces mental load and lets you see what’s actually important.

Try these tools:
• Sticky notes on a wall so you can move tasks around.
• A small whiteboard for your top three daily priorities.
• An app or digital board that lets you drag and reorder tasks easily.

Being able to rearrange tasks is key.  It keeps your system flexible and prevents it from becoming another thing that overwhelms you.

Finding the Right System for You

There isn’t one perfect way to prioritize.  What works best depends on your energy, focus, and how your brain likes to organize information.  Here are a few systems you can experiment with:

1.  The Eisenhower Matrix
Best for: When everything feels urgent.
Sort tasks by asking two questions: Is it urgent? Is it important?

  • Urgent and important → Do first

  • Important but not urgent → Schedule it

  • Urgent but not important → Delegate or batch

  • Neither → Delay or delete

Tip: Color-code or use sticky notes.  Visual cues help your brain see what matters.

2.  Must–Should–Could List
Best for: Keeping it simple.
Write out your tasks, then group them:

  • Must do → Crucial today

  • Should do → Helpful but not urgent

  • Could do → Optional or future

This approach supports flexibility while keeping your top priorities visible.

3.  The ONE Thing Rule
Best for: Decision paralysis.
Ask yourself, “If I only did one thing today that would make everything else easier or unnecessary, what would it be?”
Focus there first.  This brings clarity and quick focus for ADHD brains.

Take One Small Step

Once your priorities are visible, the next step is just that, one small step.  It doesn’t have to be perfect or even complete, it just needs to be started.  Each small action builds momentum and helps you feel capable again.

Celebrate Progress, Not Perfection

Progress counts.  Perfection only slows you down.  Every time you choose what matters and take even a tiny action, you’re training your brain to recognize success.

Give yourself credit for showing up, thinking it through, and trying again tomorrow.  That’s what growth looks like with ADHD.  It’s not about control.  It’s about compassion and consistency.

 

 

Mitzi Merlin Preston

October 20, 2025

Mitzi Preston
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