The Danger of To-Do Lists for ADHD
Are you feeling overwhelmed by everything that needs doing? Too much to remember? Too many things to keep track of? With ADHD, you’re always forgetting something. And you feel like you’re falling further behind every day.
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No problem, say the experts, “Make a list.” Write everything down. Capturing everything on paper can be very helpful. But there’s a danger.
Unfortunately, it’s all too easy to be overwhelmed by your list. You feel swamped just looking at all of the work tasks, household chores, shopping, courses to take, and “10 Things To Do Before I Die.” Your grocery list is right next to your bucket list, and it’s chaos.
There’s a simple solution. Have more than one list. Create two separate lists:
One for important tasks and appointments: the one-offs, the major items, both work and personal.
And the second list is for your routine 10-minute tasks, the ones you need to do every day, every other day, or once a week.
I’ve found that blasting through a few of the simple routine items sets me up to take on something bigger. A task that felt imposing or complex begins to feel doable. Or at least start-able. (Is that a word? You know what I mean.)
Transcript
I recently made a video about a common challenge for people who have attention deficit hyperactivity disorder.
All or nothing thinking and not just black and white or yes and no, but things like, uh, this kitchen is such a mess.
It’s going to take two hours at least to put everything away and I’m heading out the door in an hour, so I’ll do it tomorrow when I have all dayand I’ll just flop around now and do nothing.
as opposed to say, “I’ll start now, do as much as I can, and I might surprise myself and get most of it done, or at least have it half done when I finish it tomorrow.”
We adders can be uncomfortable leaving things half, leaving half of it unfinished wrankles, so we leave all of it unfinished.
Does that make sense?
Welcome to ADHD.
Hi, I’m Rick Green. I’m a comedian who has ADHD. Now, there was a comment on that video I made about all or nothing thinking, and Eleanor wrote, “I found some blank list recently that I had meticulously designed and printed off many moons ago when I was younger and didn’t know I had severe combined type ADHD.”
And at the time of finding the blank lists, I felt a bit intrigued and a bit sad about it. There were many other lists in the old box of paperwork, like little snapshots of my life at that moment, kind of a an autobiography in lists.
What strikes me now is that I eventually did complete many of the tasks that I set out on those lists, just massively late most of the time.
Well, that’s okay. I studied physics at university, [clears throat] and time is really just a construct that’s made up to make sure everything in the universe doesn’t happen at once. Or something. I don’t know. I wasn’t paying attention. I have ADHD.
A game changer for me was putting a crowbar separation between recurring tasks and one off tasks.
Two types of lists. Yippy. Yippy indeed. I really like that.
And I replied to Eleanor, “That’s a great tip. I think that’s worth making a video about.” And I decided I’m going to make the video right then and there. It would be one task off of my one-off task done.
But then I realized it’s late in the day and it would take time to lay out the script and then set up the camera, get the lights right, clear up all the clutter behind me, was put on a clean shirt and find a memory card for the camera and put on pants and I real I don’t need pants. And then my hair is a mess.
So I said I’ll do this video first thing the next morning. And sure enough, here I am seven mornings later making the video.
And the one thing that’s different is my hair is even more of a mess.
So the message of this video is have two lists. One for recurring tasks, housekeeping, brushing teeth, taking your vitamins, asking people to like and share your videos, feed the cat, exercise, shopping, etc., etc.
You could even remind viewers that they can become a patron and support you. And then you have another list for the one-off tasks like shooting a video or getting a haircut before you make another video.
Do you like this strategy as much as I do? Separate lists, recurring routine tasks versus one off tasks. Thank you, Eleanor, for sharing your tip. It’s great.
Thank you everybody who’s watching and on your recurring list right on there. Have a great day. And chocolate cake, add that. That’s a recurring task.
This video is for entertainment purposes only. Copyright © Big Brain Productions 2026. All Rights Reserved.