{"id":20787,"date":"2024-07-24T16:03:58","date_gmt":"2024-07-24T16:03:58","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=7370"},"modified":"2025-11-09T14:07:02","modified_gmt":"2025-11-09T19:07:02","slug":"adhd-and-using-the-urgent-important-matrix-2","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/adhd-and-using-the-urgent-important-matrix-2\/","title":{"rendered":"ADHD and Using the Urgent &#8211; Important Matrix"},"content":{"rendered":"\n<p class=\"has-text-align-left\"><span style=\"font-weight: 400;\">You might find it hard to decide what to do each day, wondering where to direct your time and energy. Then you get overwhelmed and confused trying to decide what to do on your runway, GTD lingo for all of your discrete tasks(emails, phone calls, next actions on your projects, etc.)<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Then you might end up doing what feels the most urgent or interesting. Yet you might not necessarily do what is most important.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">One way to turn this around is to use the <\/span><b>Urgent \u2013 Important Matrix <\/b><span style=\"font-weight: 400;\">and ask yourself:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Is this important&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Is this urgent?<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">And decide what to do each day.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">IMPORTANT AND URGENT \u2013 QUADRANT 1<\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">If you have too much in Quadrant 1, you are putting too much on your plate, and you are likely also just putting out fires.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">It is common for adults with ADHD to feel as if everything is important and urgent. If this is true for you, you may also look at your long list of to-dos and think everything has to be done today!<\/span> When you feel this,<span style=\"font-weight: 400;\"> you may either panic or shut down.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">But you can\u2019t do it all today, of course. You know that. When everything seems important and urgent, it may be time to consider whether you need to <\/span><a href=\"https:\/\/marlacummins.com\/stage2026\/adhd-productivity-action\/\"><span style=\"font-weight: 400;\">delegate, defer or even drop some of your activities<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Of course,<\/span> this is easier to do if your own initiative generates the tasks<span style=\"font-weight: 400;\">. But if the demands of others (management, spouse, kids, etc) are leading to your overload, it may be time to have a conversation with the people making the demands about what is possible and where you need help.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">You will always have urgent tasks. But you can spend less time in Quadrant 1 by spending more time in Quadrant 2 activities.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">IMPORTANT AND NOT URGENT \u2013 QUADRANT 2<\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Activities in Quadrant 2 are ones that help support your values and lead you incrementally toward your goals.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">You may end up letting some of these fall to the wayside because they are not urgent. Others may eventually fall in Quadrant 1 when you continue to put them off and they become urgent.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">If you struggle to do what is important but not urgent, here are a few <\/span><b>strategies that you can use.<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">It may be that you have not clearly identified what is important to you, including your goals and values. If this is the case,<\/span> you may just end up doing whatever falls on your plate. To address this, you\u2019ll<span style=\"font-weight: 400;\"> want to get clarity on this. So you can <\/span><b>create some urgency and interest<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Maybe you can identify your values and goals. But you may struggle to initiate and follow through on them. If this is where your challenge is<\/span>, you\u2019ll want to <span style=\"font-weight: 400;\">learn strategies to <\/span><a href=\"https:\/\/marlacummins.com\/stage2026\/motivation-is-not-the-key-to-success-adhd\/\"><span style=\"font-weight: 400;\">build your ability to start<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Last, it is a challenge as an adult with ADHD to visualize the future consequences of your daily actions. And, because of this,<\/span> you may not trust that this is time well spent, especially when you have so many urgent tasks. The key to addressing<span style=\"font-weight: 400;\"> this is to <\/span><a href=\"https:\/\/marlacummins.com\/stage2026\/easier-execution-for-adhd-adults\/\"><span style=\"font-weight: 400;\">identify why the task is important to you<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">You likely will need to experience how an activity helps you before you feel like doing it, though. Try these<\/span><a href=\"https:\/\/marlacummins.com\/stage2026\/5-steps-to-create-motivation-when-you-have-adhd\/\"><span style=\"font-weight: 400;\"> 5 steps to create motivation<\/span><\/a><span style=\"font-weight: 400;\"> when your mojo just is not there.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">What are other techniques you use to do the important and not urgent tasks on your list?<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">NOT IMPORTANT AND URGENT \u2013 QUADRANT 3<\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">It is easy to get caught up in the activities in this quadrant if you are in a<\/span> reactive mode. These are activities such as email and interruptions<span style=\"font-weight: 400;\"> by others, for example. If you spend too much time in this quadrant, you may feel like you haven\u2019t gotten much done at the end of the day.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">To spend less time in this quadrant,<\/span> the first key is to identify and set aside time for your important tasks for the day. Once you\u2019ve done this, the second key is to use strategies to deal with interruptions you may encounter throughout the day, such as the ones below.<\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Here are some options:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">If someone interrupts while you are working, try something like: I\u2019d like to talk to you. But I need to finish this report. I can speak at 2:00. Will that work for you?&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Instead of looking at each email when it comes in, have a system for processing and responding to your emails. Also, turn off your email notification.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">The same with your phone. Let calls go to voicemail as much as you can.&nbsp;&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">When a random thought comes up, rather than tending to it in the moment, write it down in a safe place.&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">If you have an office, close your door for a bit each day so you can focus on your work.&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">What are other practices you could use for dealing with various kinds of interruptions?<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">NOT IMPORTANT AND NOT URGENT \u2013 QUADRANT 4<\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">In the last quadrant are all the activities that are not important and not urgent. You know the phrase, \u201cOh, look,<\/span> there goes the fly!\u201d It may be funny sometimes. But it\u2019s not amusing when those flies get in the way of doing what you want to do, what is important to you.<\/p>\n\n\n\n<p><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\">To avoid spending time on these distractions, the&nbsp;<strong>key<\/strong>&nbsp;to minimizing the time you spend on these activities is to be&nbsp;<strong>aware<\/strong>&nbsp;of where you usually&nbsp;<strong>give in to these&nbsp;<\/strong>and use&nbsp;<strong>strategies<\/strong>&nbsp;such as the following to address them.<\/span><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Use an app like <\/span><a href=\"https:\/\/www.rescuetime.com\/features\"><span style=\"font-weight: 400;\">RescueTime<\/span><\/a><span style=\"font-weight: 400;\"> to block sites that regularly distract you.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Whenever possible, find a location to work where there are fewer distractions.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Turn off your email notification on your computer and phone<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">If you can, put your phone away so you don\u2019t see the text messages coming in.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">You might also use the <\/span><a href=\"http:\/\/pomodorotechnique.com\/\"><span style=\"font-weight: 400;\">Pomodoro<\/span><\/a><span style=\"font-weight: 400;\"> method to create a sense of urgency.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">What are other distractions that cause you to focus on activities that are not important or urgent? What can you do to manage these?<\/span><\/p>\n\n\n\n<p>(originally published February 23, 2014, updated July 24, 2024)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You might find it hard to decide what to do each day, wondering where to direct your time and energy. Then you get overwhelmed and confused trying to decide what to do on your runway, GTD lingo for all of your discrete tasks(emails, phone calls, next actions on your projects, etc.) Then you might end up doing what feels the most urgent or interesting. Yet you might not necessarily do what is most important. One way to turn this around is to use the Urgent \u2013 Important Matrix and ask yourself: And decide what to do each day. IMPORTANT AND URGENT \u2013 QUADRANT 1 If you have too much in Quadrant 1, you are putting too much on your plate, and you are likely also&#8230;<\/p>\n","protected":false},"author":1,"featured_media":7391,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[735,727],"tags":[10,851,493,343],"class_list":["post-20787","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adhd-time-management","category-blog","tag-adhd-coaching","tag-adhd-prioritizing","tag-adhd-productivity","tag-adult-adhd"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>ADHD and Using the Urgent - Important Matrix<\/title>\n<meta name=\"description\" content=\"As an adult with ADHD, decisions about what to do each day can be challenging. 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