Hey Mama Bear,
If you’re anything like me, your to-do list often feels like it’s a mile long, and it’s hard to know where to start. As a stay-at-home mom with ADHD, everything can seem urgent, but here’s the truth: not everything is as pressing as it feels.
The key is learning how to prioritize your tasks so you can take back control of your day and reduce that overwhelming sense of chaos.
Let’s dive into some practical strategies to help you prioritize tasks when everything feels like a priority.
1. Triage Your To-Do List
Imagine your to-do list is a list of emergency situations at a hospital. Not every patient needs immediate attention. The same goes for your tasks.
Start by writing down everything on your mind—no task is too small to be added to the list. Once it’s on paper, categorize your tasks by urgency. Ask yourself:
- What needs to be done today?
- What can wait until tomorrow?
- What can I delegate or eliminate altogether?
This helps you see things more clearly and breaks them down into manageable chunks instead of an overwhelming pile—like the growing pile of laundry that’s sitting on the cute bench at the foot of your bed. It was so cute on display at the store! You had to have it. But in your bedroom, it’s just another storage trap.
2. Use the 4 Ds: Do, Delay, Delegate, or Delete
This is a great trick for breaking down tasks even further. When you look at your list, ask:
- Do: Is this something you must do right now? If yes, put it at the top of your list and tackle it head-on.
- Delay: Is this something that can wait? Maybe it’s a bigger project, or it can be done later in the day or week.
- Delegate: Is there someone else (like your partner or kids) who can help with this? If you’re feeling overwhelmed, don’t hesitate to ask for support.
- Delete: Is this something that’s unnecessary or could be dropped from your list? Let it go!
This simple framework helps you avoid unnecessary stress and focus on what truly matters.
👉 Grab my free printable with the 4 D’s to help you prioritize your tasks with ease! [Insert link]
3. Set Realistic Time Blocks
One of the most common challenges for moms with ADHD is losing track of time.
You start loading the washing machine and run upstairs for the bathroom towels. Then you decide to wipe the mirror you’ve been ignoring, and you should also pretreat the toilet with that blue gel cleaner. You notice you need to replace the Clorox wipes, so you run back down (without the towels, mind you) to the supplies closet.
You decide you can do a quick vacuum, because—children, am I right? You vacuum around the cat food area and notice the bowl is looking a little low. You fill the cat’s bowl and realize you haven’t eaten anything today. You head toward the kitchen and—oh crap—you were supposed to start the open washing machine an hour ago!
When everything feels urgent, it’s easy to jump from one task to another without finishing anything. Instead, try time-blocking.
Pick one task, set a timer (10-20 minutes is ideal), and focus only on that task. When the timer goes off, take a break and reassess your list. While easier said than done, this does help! Nobody—even neurotypical people—is perfect.
You will get distracted and possibly scatterbrained again. Having a timer also acts as a reminder of the task you were supposed to be working on. When the timer goes off, take a break and reassess your list. This method helps you focus without guilt and without feeling like you’re chained to one thing for too long.
4. Break Big Tasks Into Small Steps
There’s nothing worse than that overwhelming feeling of thinking about everything you have to do as a whole picture. Big projects can feel like mountains when you have ADHD, but remember, mountains are made of smaller rocks. Break your tasks down into bite-sized chunks and take them on one step at a time.
For example, if your task is “clean the house,” break it into smaller actions like:
- Start a load of laundry
- Wipe down the kitchen counters
- Vacuum the living room
This approach makes even the largest tasks feel more doable and less overwhelming.
5. Learn to Say No (or Not Right Now)
As a mom with ADHD, it’s easy to say yes to everything. However, saying “yes” too often means you’re spreading yourself too thin.
It’s okay to say no—guilt-free. Prioritize what really matters to you and your family and politely decline what doesn’t serve your needs or well-being right now.
6. Give Yourself Grace
Remember, mama, you’re doing your best. Some days will feel more productive than others, and that’s okay. With ADHD, it’s important to embrace flexibility and celebrate the small wins. If you didn’t get to everything on your list today, don’t beat yourself up. Tomorrow is a new opportunity.
7. Leverage Tools and Systems
There are plenty of tools and systems that can help you stay on top of your tasks. Apps like Trello, Todoist, or Google Keep are great for organizing and tracking tasks. Even a simple paper planner can be a game-changer in helping you visually manage your day.
The trick is finding what works best for you and keeping it consistent.
In Conclusion
Prioritizing tasks when everything feels urgent doesn’t have to be overwhelming. By using these strategies—like triaging your to-do list, breaking tasks into smaller steps, and embracing tools to stay organized—you can regain control of your day and reduce the chaos. Remember, you don’t have to do it all at once, and you certainly don’t have to do it alone.
You’ve got this, love! 💛
