Prioritization Tips for a Busy Brain

If you have a neurodivergent brain, especially ADHD, you may often feel like everything has to get done right now. This “all at once” pressure can make it difficult to know where to start and how to move forward.

A big part of this challenge comes from differences in time awareness and executive functioning, the skills that help us take action and make decisions.

A Quick Reminder

Decision-making can feel harder for people with ADHD because of how the brain uses dopamine. Dopamine plays a role in filtering information, setting priorities, and directing attention. Instead of quickly narrowing down what matters most, the ADHD brain often gives equal weight to everything. That means it is not a lack of thoughts. It is actually the opposite. Our brains are flooded with competing ideas and tasks, which makes it harder to sort, choose, and act on one priority at a time.

The good news is that there are simple strategies that can help.

Strategy 1: Brain Dump

Write down every task you can think of. Getting it out of your head reduces mental load and creates a clearer picture of what is actually in front of you.

Strategy 2: Task Triage

Sort tasks into four categories:

• Urgent and Important: Do these tasks right away.

• Important, Not Urgent: Schedule time to complete these later.

• Urgent, Not Important: Delegate these tasks to someone else if possible.

• Not Urgent and Not Important: Let these go and free up your energy.

Strategy 3: Time Blocking

Set aside specific blocks of time for tasks. Break larger projects into smaller, doable steps. As the saying goes, eat the elephant one bite at a time.

Strategy 4: Visual Reminders

Keep your priorities in front of you. Use Post-Its, a whiteboard, or a wall calendar so important tasks do not get lost in the shuffle.

Celebrate Your Wins

When you complete a task, take a moment to acknowledge it. Celebrating progress helps build confidence and motivation.

Prioritization is not about doing everything at once. It is about creating systems that help your brain focus on what matters most. With these strategies, you can make space for clarity, reduce overwhelm, and move forward with more ease