We all have priorities, but how do we decide what comes first? Often, we begin with the task that has the closest deadline or the one our supervisor says is most urgent. However, personal importance matters too. When we have ADHD, deciding what to do first can be especially difficult—but it is not impossible.
Executive dysfunction can make prioritizing more challenging. It is a common symptom of ADHD that affects a person’s ability to organize tasks, maintain focus, manage time, and regulate emotions. It can also interfere with cognitive processes such as working memory, attention, planning, and self-monitoring. As a result, even simple tasks may feel overwhelming or impossible to begin.
Fortunately, there are strategies that can help. Breaking large tasks into smaller steps can make them feel more manageable. Timers and alarms can help with time management, while visual aids—such as checklists, calendars, and written schedules—can make priorities easier to see. These techniques can improve organization, focus, and task completion.
So, what do we do when we have several choices and do not know where to begin? Flip a coin? Surprisingly, sometimes that can help. When choosing between two options, flipping a coin can reveal how we truly feel. If we feel disappointed by the result, that reaction may show us which choice we actually preferred. The coin does not make the decision for us; instead, it can help clarify our own priorities.
What if we have more than two choices? That can be more complicated. A long list of unfinished tasks—sometimes called a “doom pile”—can make everything seem impossible. One solution is to break the priority list into smaller, achievable goals. Rather than focusing on the entire list, concentrate on completing one item at a time.
Rewards can also help build motivation. After completing the first task, we might take a short break, enjoy a favorite beverage, or have a piece of chocolate. After finishing the next task, we could listen to music, watch a short video, or do something else enjoyable. These rewards should be reasonable and should not interfere with completing the remaining tasks. The goal is to make progress feel encouraging instead of overwhelming.
Prioritizing with ADHD may require creativity, patience, and self-compassion. Tools such as checklists, timers, smaller steps, and rewards can make difficult tasks easier to approach. With practice, we can build momentum and accomplish more than we initially thought possible. The most important step is often simply choosing one manageable task and beginning.