To-do lists for ADHD brains: Useful or Useless?

To-do lists can be a tricky topic, especially ADHDers. While some find them a great way to stay on track, others experience overwhelm, procrastination, or avoidance when faced with a list of tasks. Also, a to-do list can be a challenge for those of us who struggle with object permanence and the need to remember to look at the list.  

Brown’s model of ADHD can help identify why it can be so hard for some of us.  Dr. Brown views ADHD as a cognitive disorder, rather than behavioural. He suggests that ADHD affects thinking processes, like planning, focus, and memory, rather than just looking at behaviours like hyperactivity or impulsiveness.

Connecting Brown’s Model to To-Do List success

1. Activation: Where Do I Start?

   Many ADHDers struggle with activation, making it hard to decide where to begin. To-do lists often highlight the overwhelming number of tasks. Without clear priorities, all tasks can feel equally urgent—or equally impossible.

   
   

Tip: Break tasks into smaller, specific actions. For example, instead of “Complete the report,” write “Look at last month’s data,” or “Write down 6 bullet points to cover in report.” Prioritise just 1–3 tasks to focus on at a time, so the work feels manageable and progress is visible.

2. Focus: Staying on Task

   ADHD makes it difficult to maintain attention, even with a list. It’s easy to get distracted or start multiple tasks without finishing any.

Tip: Use timers like the Pomodoro Technique to focus on one task for a set period. Pair this with a clear, visible to-do list to stay focused.

3. Effort: Energy Drain

   A long to-do list can feel too much before you even start, especially when tasks are boring, repetitive or even too complex. Often if we don’t feel motivated it can be hard to get yourself started.  

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Tip: Tackle one small, easy task first to build motivation. What is the smallest activity you can do towards achieving the whole task.  

4. Emotion: Overwhelm and Frustration

   To-do lists can trigger feelings of frustration or overwhelm, especially when the tasks involve others doing things, judgement or emotion (what if it isn’t good enough). For those who struggle with demand avoidance it is often really tricky to get started.

   
   

Tip: Reframe your list as a list of options that you want to get through, you are in control of what you do. Celebrate small wins rather than focusing on what is still left to do.

5. Memory: Out of Sight, Out of Mind

   Object permanence means that if a list isn’t in front of you, it’s easy to forget it exists. Even if it’s beautifully organised, it won’t help if you don’t look at it.

   
   

Tip: Keep your to-do list visible. Use sticky notes, a whiteboard, or a phone app with notifications to keep it in sight.

Making To-Do Lists ADHD-Friendly

Understanding how ADHD impacts you and your executive function is important. Identify on what you struggle most with and adapt to-do lists in a way that works with your brain. Make sure you:

• Simplify: Keep lists short, focused, and actionable.

• Visualise: Use colours, symbols, and keep it visible.

• Time It: Use pomodoro technique if it works for you.

• Reward Yourself: Celebrate small wins to boost motivation.

• Get Support: Use body doubling or share your list for accountability.

  
  

Brown’s model shows that ADHD isn’t about laziness or lack of effort—it’s about the way your brain processes tasks and plans. To-do lists can be useful, but they need to be able to take advantage of your unique executive function strengths and challenges.

By understanding the cognitive side of ADHD, you can turn a to-do list from a source of stress into a tool for success.