How ADHD Adults Can Do What Is Important But Not Urgent
Wonder how ADHD adults can prioritize when it seems so hard right now? Maybe you’re just trying to get through the day. And it seems like you’re often in a reactive mode. Sure, you’ll want to adopt the skills, strategies and habits you need to get a better handle on your day-to-day tasks
But I bet you don’t want to wait until you have everything under control before you act on your longer-term goals, right? Below are strategies you can use to work toward your big vision now. Even if your days are not going as smoothly as you’d like.
# 1 – Create a List of Your Projects
The first step is to create a list of all your active projects — any task that takes more than one step.
For example, Kai’s list includes active project’s such as:
- plan conference
- get a bike for Timmy
- fix fence
- get contract for XYZ Corp
- plan vacation
The purpose of a project’s list is to remind you of your intentions and to enable you to evaluate during your Weekly Review whether you are making progress.
Go ahead get it out of your head now. You can choose any type of container for your list, really.
Just a heads up, though. You likely have more ideas than you can possibly execute on. So, if you don’t have the bandwidth to work on an idea right now, but don’t want to forget it, put it on your Maybe/ Someday List for now.
# 2 – Identify At Least One Next Action Step
The next step is to identify upfront at least one specific next action for each project. Doing so will give you the clarity you need to take action on the project when you have time, rather than glossing over it because of you are not sure what to do.
Because, if your current task list looks like Kai’s original list below, you may get stuck because of your uncertainty.
- plan conference
- get a bike for Timmy
- fix fence
- get contract for XYZ Corp
- plan vacation
When Kai identified the next action associated with each project it was easier for him to move it along.
- plan conference – email Mark to confirm dates of conference
- get a bike – take Timmy to local bike shop to decide what size bike he needs
- fix fence – email Sue to get name and contact information for company she recommended
- get contract for XYZ Corp – review old contract
- plan vacation – find out kid’s school vacation dates
Look at your list. Do you know exactly what you need to do next for each of your projects?
# 3 – Review Weekly
The time to review your list of projects and identify next actions is during your Weekly Review, which you can learn more about by checking out The ADHD Adult’s Guide To The Weekly Review.
It is definitely one of the critical habits you need to make sure you are moving forward on what is important to you.
# 4 – Schedule Time To Do Your Most Important Tasks
If you have important tasks you are avoiding or maybe just need your focused time and effort and can’t be done on the fly, during your Weekly Review schedule time in your calendar to do these.
For example, Kai decided to schedule time in his calendar to:
- take Timmy to the bike shop Saturday morning at 10:00 am.
- review the old contract for XYZ Corp Tuesday 9:00 -10:00 am and Thursday 2:00 – 3:00
He knew, if he didn’t schedule time to do both of these, they would not get done because he didn’t really want to deal with the contracts for XYZ Corp and every time he said he would go to the bike shop something else came up.
Of course, as you know, the trick is then to honor the commitments you put on your calendar. J
# 5 – Decide What You Must Get Done Each Day
Along with the commitments on your calendar decide on the top 2-3 tasks you must get done each day. This will help you to both focus your attention on what is really important and resist the temptation to just start on the first thing that comes to mind.
Sure, there will be interruptions and you will likely need to do a lot more than just your top 2-3 tasks each day. But identifying these will guide you throughout the day. Just make sure to write them down in a place you will see them so you will not forget.
Kai decided on Tuesday that he definitely needed to:
- plan conference – email Mark to confirm dates of conference
- fix fence – email Sue to get name and contact information for company she recommended
- plan vacation – find out kid’s school vacation dates
He knew he just couldn’t wait any longer to get started on the conference and vacation plans! And, if Spot got out one more time because of the hole in the fence… Well, he just didn’t want to think about what might happen.
# 6 – Use The 4 Criteria Model To Decide What You Can Do In The Moment
The question a lot of people struggle with is, “When do I do tasks that are important, but not on my calendar?!”
You may also have a hard time answering this question…
So, while getting these tasks done are necessary to move your important projects along, they may sometimes stay on your list because they have no immediate deadline and just don’t seem urgent.
With a list of specific next actions you can use David Allen’s Four Criteria Model to decide where to direct your time and energy in any given moment, as Kai does in the example below.
Context – What tasks could I do right now?
I am meeting Tia for lunch, and she just called to tell me that she will be 15 minutes late getting to the restaurant. While I’m waiting I can email Mark to confirm conference date and Sue to get contact info for the company today.
Time Available – How much time do I have available?
I have enough time to email Sue now and maybe Mark.
Energy Available – Do I have the capacity to do this right now?
These are simple and quick emails. So, even though I am beat, I can send these.
Priority – Is this an important task to do right now?
I need to get started on the conference, for sure, and the fence needs to be fixed before Spot digs another hole and gets out again.
While you still have to use your own best judgment, using the above questions can help you decide which tasks to tackle when you have time.
# 7 – Review Your Intentions Throughout The Day
And at the end of the day do you sometimes wonder, “What happened?! I had a plan…”
As an Adult with ADHD you know the wheels can still easily come off even the best of your plans, leaving you frustrated at the end of the day.
True, sometimes you may have to renegotiate with yourself once you set a plan. Things will come up, and you will need to change your plan.
But, if you want to be intentional about the choices you make throughout the day, ask yourself the questions below suggested by Wes Crenshaw, author of “I Always Want To Be Where I’m Not.”
- What am I doing?
- What do I mean to be doing?
- Why does it matter?
To get in the habit start by asking yourself these questions at the start of your day, around lunch time and late afternoon.
How ADHD Adults Can Prioritize
You can’t do all of the above. At least not right now. So, choose one of the above strategies to try this week.
Also, check out Dr. Ed Hallowell’s article, Overloaded Circuits: Why Smart People Underperform for more tips on how ADHD Adults can prioritize.
