Part 2 – How ADHD Adults Can Follow Through on Priorities

Episode Summary

Many adults with ADHD know what their priorities are but still struggle to follow through. It’s easy to assume that if something truly mattered, you would have done it already. But in many cases, the problem isn’t motivation. It’s execution.

In this episode, you’ll learn why setting priorities and following through on priorities are two different skills. You’ll see how to bridge the gap between good intentions and consistent action by creating realistic execution plans that work with how you work best.

You’ll also discover how to use a task manager and calendar together, identify the friction points that derail your follow-through, and build practical supports that make it easier to complete important tasks, projects, and goals.

Whether you’re trying to stay on top of recurring responsibilities, make progress on long-term projects, or stop procrastinating on uncomfortable tasks, this episode offers practical ADHD strategies to help you follow through on what matters most.

What You’ll Learn About Following Through On Priorities As An Adult With ADHD:

• How setting priorities and following through require different executive function skills.
• How to create an execution plan that makes it easier to follow through on your priorities with ADHD.
• Practical ADHD strategies for following through on recurring tasks, long-term projects, difficult conversations, and deep work.
• How to use a task manager and calendar together to make realistic decisions about your time.
• How to identify the friction points that lead to procrastination and build supports to overcome them.

Transcript – ADHD & Following Through On Priorities:

(00:00):
How many times have you decided on your priorities, not followed through, and then thought to yourself, “Maybe it’s just not that important to me or I would have done it.” Well, that might be true on occasion. I’m guessing more often than not, that’s just not the case.

You’ve tuned into Reimagining Productivity with ADHD, a podcast for ADHD adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired.

I’m Marla Cummins, an ADHD coach and executive function coach, and I’m glad you decided to join me today on this journey toward finding your way to doing what matters most to you without trying to do it like everyone else.

In part one of this two-part series, we looked at how you can identify your priorities by basing them on your values.

Deciding On Priorities and Following Through On Them Are Different Processes

(01:05):

We talked about deciding where you want to go big. We also covered how to keep those priorities visible so they aren’t out of sight, out of mind. And also why you need to review them regularly to make sure they’re still your priorities.

To do all of that, yes, you might need to upgrade your decision-making skills. In fact, it’s completely possible that you haven’t been following through simply because you haven’t actually decided your priorities yet.

But in my work over the years with many adults with ADHD, I find the lack of follow-through is not because they don’t know their priorities, but because they don’t yet have the skill set they need to follow through on them once they’ve set them, because those are definitely two different processes.

So in this episode, we’re going to bridge the gap between your good intentions and what will actually help you follow through on those.

ADHD Adults Need A Task Manager

(02:08):
Let’s dive in.

One of the first things you can do is make sure you’ve collected all your tasks in a tool designed specifically for tracking and managing tasks. While I often recommend an electronic task manager, and I happen to use Todoist, the right tool depends on what you’re trying to manage.

For example, when I’m working with someone who’s looking for a job, a dedicated spreadsheet is often the best tool. Sales professionals may use a CRM such as Salesforce to manage all of their sales activities. Likewise, lawyers I work with often use legal practice management software such as Clio to manage client-related work.

Whatever tool you use, it should be designed to help you collect, organize, sort, and view your tasks so you can make informed decisions about how to execute. Most importantly, you’ll no longer need to try to keep things in your head because you know that doesn’t work well.

ADHD Adults Need To Learn How To Use Their Calendar Effectively

(03:19):
The other tool you need to use consistently, which I’m sure you’re already aware of, in order to follow through on your priorities is, yes, a calendar.

While your task manager helps you keep track of what you need to do, your calendar helps you understand how much of your day is already spoken for. Part of that is obvious because it’s on your calendar: meetings, appointments, and other time-specific commitments.

But part of the time isn’t. Many adults with ADHD forget to account for the recurring responsibilities that consume time every day, even though they don’t happen at a specific hour. For example, you may spend an hour a day responding to email, another hour handling Teams or Slack messages, maybe time preparing for meetings or processing your notes afterward. And then there’s traveling between appointments, even if it’s in the same office. And then, of course, there’s responding to the unexpected requests that are simply part of your job.

(04:31):
The important thing is to understand how much of your day is already committed before you start filling out the remaining space with additional tasks. Because if you don’t account for those recurring demands, you’ll consistently overestimate how much time you have available.

That’s why it’s so important to make sure your calendar reflects how your day actually unfolds, typically. That means you might add a buffer between appointments. Leave time for the interruptions you know are likely to happen, even if you don’t know exactly what they will be day to day.

Then, when you know how much of your day is already spoken for, you’ll be in a much better position to make decisions about what you can realistically follow through on.

How An Execution Plan Can Help ADHD Adults Follow Through On Their Priorities

(05:29):
And learning to use a task manager and a calendar effectively is challenging, but this next step is often even harder. Because once you can see all of your tasks and have a realistic understanding of your available time, you still need to determine the best way to follow through on each task. In other words, you need an execution plan.

The good news is that there isn’t just one way to follow through. The best approach for you will depend on the type of task, as well as your needs and preferences, and the obstacles you think might be along the way based on your experiences with that particular type of task.

If the task can’t realistically be completed in a single work session, break it down into at least the first few steps and decide when you’ll work on them.

For example, when I’m considering starting a new podcast, the step I take first is to decide on the topic, then decide on the title, which is my promise of what I’m going to deliver. And that might be all I do in one sitting.

(06:54):
The next sitting, I’ll write at least 300 words. Not 299. It has to be 300. Really, I’m not sure why.

Anyway, from that point on, I work on it a minimum of a half hour each day, up to 45 minutes or so, and I need to wrap it up within 10 days.

So once you have a plan, ask yourself then, “What is likely to get in my way?”

I often call these obstacles friction points. That is, that’s anything that might make it harder to follow through on your priorities.

(07:36):
As you well know, sometimes the friction is external, which includes interruptions, such as when a task suddenly falls in your lap when you’ve already scheduled your day. Sound familiar? It could also be noises you’re sensitive to or people popping into your office.

Other times the friction is more internal. You might lack clarity about the task, be bored, lean into perfectionism, or maybe you’re nervous about making a mistake. Or perhaps you feel a sense of urgency that you really should be doing something else.

Anyway, once you identify your friction points, you can incorporate workarounds for them into your plan.

As I mentioned in the previous episode on setting priorities, one of the times to create your execution plans is during your weekly review. Of course, there might be other times when you do this planning, and I’ve included a link in the show notes to my article explaining how to do a weekly review if you’d like more guidance.

A Weekly Review Is One Time to Create an Execution Plan

(08:50):
Of course, for longer-term goals and projects, you will likely have other times when you are creating execution plans.

But in addition to your weekly review, as well as any other monthly, quarterly, or annual planning you do, you’ll also want to spend a little bit of time at the beginning of each day, or at the end of the previous day, deciding how you’re going to spend your time that day.

But, of course, life happens. Unexpected interruptions, urgent requests, and changing priorities will sometimes require you to modify your plans. But it’s much easier to adjust an existing daily plan than to try to figure out, hour by hour, what you’re going to do next.

So let’s look at a few examples of what might be included in an execution plan. And as we go through these examples, rather than focusing on whether you have this specific type of task or not, what I’d like you to think about is whether any of these ideas might help you tackle your own work.

How ADHD Adults Can Follow Through On Recurring Tasks

(10:10):
Many ADHD adults struggle to follow through on recurring tasks, such as doing a weekly review, submitting an expense report, or another routine that’s your responsibility. You too?

Let’s say you consistently put one of these tasks on your calendar and just as consistently don’t follow through. I’m guessing you can think of plenty of examples like this from your own life.

So we know that simply putting something on your calendar just might not be enough.

One way to make the task feel a little less onerous might be to do it at a neighborhood cafe. You can enjoy the change of scenery, the stimulation of working around other people, and you might even buy yourself a special treat while you’re there.

And if one of your friction points is that you tend to scroll on your phone instead of getting started, you could try an app like Focusmate, which is a virtual body-doubling service.

(11:19):
You briefly share what you’ll be working on, spend the session working independently, and then check in at the end to share what you’ve accomplished.

And if you’ve never tried this, or maybe you’ve never even heard of it, I’d encourage you to check it out. Many people that I work with love it.

The point here isn’t that you should work in a cafe or use Focusmate. The point is to think ahead about what’s likely to help you follow through and then build those supports into your execution plan before it’s time to get started.

What Can Help ADHD Adults Follow Through on Projects

(11:59):
Another priority you may want to get better at following through on is projects.

The first step is to clearly define the outcome so you know exactly what you’re working toward. Of course, you’ll also want to have a final deadline, and you’ll want to break the project into smaller parts and give those parts deadlines. And again, you don’t have to do the whole project, but at least the first few.

And if you’re not sure how to do that for a particular project, consider asking a thought partner to help you think it through.

One common friction point for ADHD adults is that when a deadline feels far away, it just doesn’t feel urgent enough to start. And because ADHD affects both your ability to estimate time and your awareness of time passing, it’s easy to underestimate how much work a project will actually require.

That’s one reason it can be so helpful to think through the project in advance so you have a more realistic understanding of what’s involved and when you really need to begin.

(13:18):
Next, you’ll want to decide how you’re going to make time for the project. You might estimate how many hours you’ll need to spend on it each week and then schedule that time during your weekly review. Or you may decide to reserve recurring blocks of time dedicated just to that project work.

Whatever approach you choose, the important thing, again, is that you’re making steady progress rather than waiting until the deadline feels urgent.

Okay, so you’ve broken the project down, you’ve scheduled time, and you’ve created a plan. But you may be thinking, “Marla, I’ve done all of that before and I still don’t follow through.”

If that’s true for you, as it is for many adults with ADHD, you just may need more support.

One type might be to build accountability into your execution plan by checking in regularly with an accountability partner, a colleague, your supervisor, or your partner. Or you might use body doubling during the time you’ve set aside to work on the project.

(14:31):
That could mean working alongside someone in person, over Zoom or FaceTime, or again using a service like Focusmate.

The point isn’t that everyone needs accountability or body doubling. Remember, the point is to identify your friction points that are most likely to keep you from following through and then build in whatever supports you need in order to execute the way you want.

Another type of task that may be a priority for you, but that you still put off, is one that simply feels uncomfortable for one reason or another. And I realize you may have a long list of these.

Common ones that I hear about are writing an email, making a phone call, or scheduling an appointment.

As is true for many others, one of the things that may make these so onerous for you is because you have been putting it off for so long. So now it feels much harder than when it first landed on your plate.

Here Is How ADHD Adults Can Stop Avoiding Uncomfortable Tasks

(15:44):
Whatever your big hairy monster is, the first question to ask yourself is, “What’s the friction point?” In other words, what’s making this particular task so uncomfortable?

Sometimes, when it’s an email, you may be worried about opening Pandora’s box. That is, once you send the email, they’re going to respond. They might have questions, or they may ask you to do something. So then, maybe not consciously, but you may be thinking, “Maybe it’s better just not to send the email.”

The struggle is real, but you also know procrastinating is only going to make it worse.

Let’s take an email to your boss as an example. You need to give her an update on where you are on a specific project, but you’re worried that you haven’t done enough on it. So you might think, “Maybe I should wait until I’ve done more work before I give her the update.”

But of course, the less communication, the less input you have from her and maybe the greater likelihood that you’ll inadvertently go down the wrong path.

(16:56):
The first step is to be clear on the objective of the email, which is simply to give her an update about where you are.

Remind yourself compassionately that the sooner you have feedback from her, the sooner you can change course if need be. And if she has questions or concerns, she will let you know.

Also remember, less is more. Nobody wants to read War and Peace. The point is you don’t have to anticipate every possible direction the conversation could take before you hit Send. If they have questions, they’ll respond with those. And if it seems like the conversation doesn’t lend itself to email, you can always suggest a phone call or an in-person meeting.

And you can certainly use AI as a thought partner if it helps you organize your thinking or improve the clarity of what you’ve written. But please remember, AI doesn’t know your relationships, your judgment, or your intentions.

(18:02):
It’s there to support your thinking, not replace it. Don’t let AI do your thinking for you because you’re feeling uncertain.

Anyway, let’s look at a different example.

Let’s say you’ve been putting off calling your insurance broker to update your insurance. Maybe you’re thinking, “I won’t understand it. I don’t even know what I’m supposed to ask, and then I’m going to have to make a decision.”

Notice what you’re doing here. You’re trying to solve problems that haven’t even happened yet.

Instead, remind yourself that once you’re on the phone, the conversation will unfold one step at a time. You can ask questions. You can ask the person to slow down or repeat something. You can take notes even. Well, you should take notes.

The point is you don’t have to know how the entire conversation is going to go before you make the call, and you can even call back if you think of a question later.

(19:02):
I know you may be worried about sounding like an idiot. What I try to remind myself is that, you know, I’m just helping to keep them gainfully employed by being a customer.

So maybe after the call you’ll also want to talk through the information with someone to see if you understood it or should ask more questions.

Again, the strategy itself isn’t the important part. The important part here is to slow down long enough to ask yourself, “What’s making this hard?” Then create a plan that might make it easier.

Here Is How ADHD Adults Follow Through on High-Concentration Priority Work

(19:44):
The last type of task I want to talk about with you that might be a priority is work that requires deep concentration.

For you, that might be where you need to solve problems, analyze something, or maybe it’s creative work. Whatever it is, you need an environment that will allow you to do your best work.

And we know some friction points are fairly obvious. You might decide to silence your phone, turn off email, text, or other notifications, close unnecessary tabs on your computer, and maybe let people know you’re unavailable for a certain amount of time.

And if you’re in an office where others can schedule time on your calendar, you might also need to block this time off so that doesn’t happen.

For you, you might need silence, or perhaps you need music or some other type of sound in the background. The point isn’t that everyone should do the same thing.

(20:46):
The point, again, is to identify what tends to pull your attention away from this deep work and decide in advance what kind of environment you need and how you’re going to minimize potential distractions.

Let me give you a couple of examples.

I worked with a partner in a law firm who supervised many associates while also managing his own caseload. Because he cared deeply about mentoring the associates, he had an open-door policy.

The problem, however, was that the interruptions were so frequent that he rarely had enough uninterrupted time during the day to do his own work on his cases. As a result, he found himself working evenings and weekends just to catch up.

And as we talked through the situation, he decided to introduce office hours. He let the associates know that they were welcome to interrupt him if something was truly urgent, but otherwise he asked them to wait for office hours.

(21:56):
And interestingly enough, what surprised him was that even during office hours, there were fewer questions than he expected because what ended up happening is, by the time office hours came around, the associates had often figured out the answer themselves.

The result was that he had much more uninterrupted time during the workday while still being available to mentor his team.

Another client is the managing partner of an accounting firm in a small rural community. She already has office hours for her staff in her office, but her situation is also a little bit different.

Sometimes, when some of her clients, who might be ranchers and farmers, are in town, maybe to pick up a part or something else, they stop by the office to ask a question. Often they live an hour or more away. They don’t always know when they’re going to be in town, so it isn’t planned. And being accessible in this way is just part of the culture of her community and something that she also genuinely values.

(23:06):
So she hasn’t yet decided whether she wants to set boundaries in these situations or not. That’s still to be determined.

So the point isn’t that there’s one right answer. Every environment is different. Every job is different. Every person works differently.

Your execution plan should reflect both the kind of work you need to do and the environment in which you’re trying to do it.

The goal, again, is to identify the friction points that make it difficult to concentrate and then intentionally design an environment that gives you the best chance of doing your best work.

(23:51):
What I hope you’re taking away from this episode is that identifying your priorities and then figuring out how you’re actually going to follow through on those priorities are two different processes that require their own dedicated time.

But the good news, for purposes of this episode, is that execution is a skill you can learn.

That’s it for now. I’m really glad you joined me. And if you want to continue to learn how to work with your ADHD, sign up for my biweekly newsletter. You’ll get, yes, time-tested, ADHD-friendly strategies and resources from me straight to your inbox.

You’ll also receive a complimentary guide I created entitled Six Common Planning Mistakes Adults with ADHD Make and How to Avoid Them.

You can find the link in the podcast description, or you can go to marlacummins.com/planning to sign up and get the guide.

Until next time, this has been Reimagining Productivity with ADHD.

(25:07):
I’m Marla Cummins, reminding you that ADHD doesn’t define you, but how you work with it can shape what’s possible.

---

Resources To Help ADHD Adults Follow Through On Priorities

• Learn how to plan better with my Free Guide: 6 Common Planning Mistakes Adults with ADHD Make.
• Ready to learn how to tame your to-do list when you have ADHD?
• Are you using your calendar correctly? Maybe not.
• Doing a weekly review can help ADHD adults be clear on their priorities

---