Hey there, brain twin(ish)!

Happy Momentum Monday (on a Sunday)! 

Let’s talk about a sneaky little skill ADHD brains absolutely loathe, and it’s not time blocking or cleaning the junk drawer (although… yikes on both).

It’s prioritizing.

Yeah. That thing where you’re supposed to calmly and rationally “sort” your tasks and responsibilities by importance, then focus on the most urgent ones first?

HAHAHA. No. That’s not what we do.

Why Prioritizing Feels Impossible With ADHD

ADHD brains don’t stack tasks in a neat little staircase like neurotypical brains. Nope. We lay everything out horizontally, like a buffet table where every item screams “EAT ME NOW.”

Everything feels urgent. Everything feels important. Everything feels like it should’ve been done yesterday. And if we drop something? It feels like we’re failing… someone. Everyone. Ourselves.

That’s why we:

• Say “yes” to everything (and then cry about it in the car later).

• Constantly feel like we’re behind, no matter how much we do.

• Avoid making decisions because we don’t want to feel the loss of letting anything go.

• And FOMO? Pretty sure we invented it.

The result? Overcommitted. Overwhelmed. Over-it.

But here’s what I want you to tattoo on your frontal lobe:

 Prioritizing is a skill, not a personality trait. And it can be learned.

Let’s break it down and make it ADHD-friendly.

Step 1: Know It’s Not Laziness, It’s Brain Wiring

This isn’t about you being flaky or lazy (two words we’re retiring from your internal vocabulary, thank you very much). ADHD impacts executive function, which includes organizing, filtering, and sequencing tasks. Your brain isn’t broken, it’s just loud and horizontal. 

So, we’re not fixing ourselves, we’re giving ourselves better tools.

Step 2: Make Peace with Saying “No”

Saying “no” often feels like a betrayal, especially when it’s something you want to do or feel you should be able to handle.

But here’s the hard truth (with love): Every yes is a no to something else. And for ADHDers, overbooking our time is a one-way ticket to burnout-ville.

Try this reframe:

“I’m not saying no to the thing, I’m saying yes to my capacity.”

You’re not lazy, flaky, or selfish. You’re being honest about what you can actually hold.

Pro tip: Practice saying “Not right now, but I’d love to circle back later.” It keeps the door cracked without leaving your calendar (or nervous system) in shambles.

Step 3: Use a Repeatable Prioritizing System (No Brain Required)

Try this 3-bucket method when your to-do list starts screaming:

1. MUST-DOs (be realistic/sustainable here, no 27 must dos in one day)
(Think: deadline, consequences, core responsibilities)

2. SHOULD-DOs 
(Important but flexible — can move to another day or week)

3. NICE-TO-DOs
(Things that are lovely, but not urgent or required)

Write ‘em down. Color-code them if you’re feeling spicy. Then focus only on your MUST-DOs first. If you finish those, awesome, move on to the SHOULDs.

And if all you get through is the MUSTs? That’s still a huge win.

Tools That Help Quiet the Chaos

Here are a few ADHD-friendly tools to help you prioritize without the emotional drama:

• Sticky Note or Note Card Stacking: Limit yourself to 2 sticky notes or note cards max for the day. Whatever fits on those is your priority.

• Goblin.tools “Magic ToDo” – It breaks down vague tasks into step-by-step actions for you. It’s like a fairy godmother for executive function. (Enter goblin.tools in your web browser and play around with it).

• Time blocking-ish: Give your tasks a loose time frame but keep it flexible. You’re aiming for “structure-ish” not “military precision.”

This Week’s Action Step:

 Brain dump your whole list (everything that’s bugging you).
 Sort it into MUST / SHOULD / NICE
 Pick just ONE must-do to knock out today.

That’s it. Start with one. Watch your brain start to breathe again.

And remember, momentum beats motivation every damn time.

You’re not behind. You’re just buried under too many “equal” priorities. Let’s clear the surface and make space for clarity.

What’s one thing you’re saying “no” to this week, on purpose, so you can say YES to your actual capacity?
Hit reply and tell me, I want to cheer you on!

‘Til next week,
You’re doing better than you think.

Leah
@adhd.coach.leah

Want a deeper dive on making prioritizing ADHD-proof?
Book a free call with me and let’s sort through your task tornado together.