ADHD Prioritization Challenges + 2 Powerful Matrices To Help

As adults with ADHD, prioritizing tasks can seem like an uphill battle. We often juggle so many projects and commitments that we struggle to know where to start. But here’s what’s also true: prioritization is essential for increased productivity and greater peace of mind.

When we develop ADHD-supportive prioritizing skills, we can focus intentionally on what matters most without constantly feeling overwhelmed.

In Episode 263 of the I’m Busy Being Awesome podcast, we’re looking at how to do just that.

Tune in to discover:

• Why prioritization is challenging for ADHD brains
• Different approaches to prioritization
• How to adapt these approaches to be more ADHD-friendly
• Practical tips for implementing these strategies in your daily life (Using the Eisenhower Matrix & the Impact-Effort Matrix)

Plus, get your free Prioritization Workbook, which helps you put these strategies to use today!

Ready to focus on what matters most on your to-do list? Let’s dive in!

You can listen to the episode above or stream it on your favorite podcasting app here.

Prefer to read? No problem! Keep scrolling for a summary of the key takeaways.

This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here.

ADHD Prioritization Challenges + 2 Powerful Matrices To Help (Transcript)

Today, we are diving into a topic that many of us with ADHD find particularly challenging: prioritization.

How do we prioritize effectively when our brains are wired differently?

Here’s the deal: This is hard. Prioritizing with ADHD is extra challenging, yet it’s also incredibly important. We need to put some supports in place to help ensure we can prioritize more easily so it doesn’t feel like such an uphill battle when we look at our to-do lists and schedules.

Why Prioritization is Challenging for ADHD Brains: 4 Key Reasons

Most of us struggle with this in some form or another, especially when we don’t have the proper supports in place. Today,

I want to highlight four key challenges we face when it comes to prioritization and help us figure out where we can put in the support to troubleshoot these obstacles.

1. Executive Functioning Struggles

As ADHD individuals, we struggle with executive functioning. I talk about this in almost every episode, but it truly impacts our executive functions, which are crucial for successful adulting.

This is the part of our brain located in the prefrontal cortex, and it helps us with:

• Planning
• Breaking down projects
• Sequencing tasks
• Focusing attention
• Managing our short-term working memory.

When our executive functions are impacted, it’s much more challenging to:

• Plan and Break Down Projects: Figuring out the steps needed to complete a project can feel overwhelming.
• Sequence Tasks: Putting tasks in the correct order can be confusing and daunting.
• Focus Attention: Staying focused on a particular area for an extended period, unless we’re in hyperfocus mode, is tough.
• Manage Short-Term Working Memory: Remembering instructions and juggling multiple projects becomes a significant obstacle.

All of these challenges make it difficult to identify which tasks are the most important, leading to a struggle with prioritization.

2. Time Blindness

Many of us with ADHD have a hard time recognizing the passage of time. Dr. Russell Barkley’s description of time blindness in the ADHD experience is spot on — it often feels like it’s either “now” or “not now.” Many of us resonate deeply with that description.

When we struggle with time blindness, it’s challenging to:

• Recognize the Passage of Time: Has it been five minutes or five hours? It’s hard to tell, especially if we’ve slipped into hyperfocus.
• Estimate Time Needed for Tasks: Accurately judging how long tasks will take is difficult.
• Manage Deadlines Effectively: Without external accountability, managing deadlines can feel nearly impossible.

If we’re just setting random deadlines without understanding the actual time required to complete tasks, it becomes a challenge to prioritize effectively and know what to focus on first.

3. Distractibility

For those of us with ADHD, staying focused on the prioritization process, let alone the actual priorities we’ve identified, is a major challenge.

Our brains are constantly bombarded by distractions, both internal and external.

• Internal Distractions: Racing thoughts and a chatty mind can make it incredibly difficult to concentrate. It feels like there’s a constant dialogue running in the background, making it hard to zero in on what needs to be done.
• External Distractions: Noises, notifications, and people popping in and out can easily derail our attention. Any distraction you can think of can pop up and throw us off track.

Because of these distractions, maintaining regular focus on a specific task or project becomes a Herculean effort. This constant shifting in attention can derail our progress and interfere with the priorities we’ve set. Everything around us can seem interesting and important, making it hard to stick to what truly matters.

4. Decision-Making Difficulties

This is another significant obstacle for those of us with ADHD. While it is naturally challenging for our brains, there are ways to put clear supports in place to make decision-making easier.

• Choosing Between Multiple Options: When faced with many options, our brains can struggle to block out all the noise and focus on choosing one thing. The abundance of choices can be overwhelming.
• Fear of Making the Wrong Decision: We often fear making the “wrong” decision because we’re not sure what’s most important. This doubt can paralyze us and prevent us from making any decision at all.
• Indecision Leading to Procrastination: This fear and uncertainty can lead to a spin cycle where we don’t make a commitment to a decision, preventing us from taking action on our priorities. Indecision is one of the sneakiest causes of procrastination. We worry so much about choosing the wrong thing that we end up not choosing anything, and thus, we don’t start.

These challenges—distractibility and decision-making difficulties—can make prioritization a daunting task for those of us with ADHD. Recognizing these obstacles is the first step in putting supports in place to help manage them.

The Benefits of Learning How to Prioritize

So, if prioritization is so hard, why on earth do we even bother? Why do we prioritize when it’s such a challenge?

There are several compelling reasons to put in the effort and learn how to prioritize effectively, especially for those of us with ADHD.

Increased Productivity

The first reason is increased productivity, which I suspect is why many of you are listening here. You’re learning how to work with your brain to get things done in a way that works for you.

When we can learn to prioritize effectively, it leads to increased productivity because we experience less distraction from all the other things vying for our attention. Once we have successfully identified our priorities, our brain doesn’t have to worry about all the other stuff. It goes, “Oh yeah, that’s right. This is the thing I’m doing. This is what matters.” It’s like putting on horse blinders to block out non-essential tasks and focus on what’s important.

Reduced Stress and Overwhelm

Additionally, learning how to prioritize can significantly reduce our experience of stress and overwhelm.

When our brain is constantly thinking, “Oh my gosh, everything’s important. I have to do it all now,” it creates a chaotic mental environment. We jump between tasks and create attention residue.

However, by focusing on a few key tasks—say, one to three to five things—the brain knows what to focus on. When we put supports in place to make time for these priorities throughout the day and week, our brain can relax and stop worrying about having to do everything immediately.

Better Time Management

When we know our priorities and stick to them, it leads to a more intentional use of our time.

By prioritizing how we use our time, we become more aware of how long things take and how much time is passing. This improved awareness helps us meet deadlines more effectively.

With clear priorities, we’re not constantly distracted, and we can focus on what’s important while managing our time more efficiently.

Regular Progress on Goals

Finally, effective prioritization ensures regular progress on our goals. When we are clear about our priorities and ensure that our goals are among them, we can map out our days to make time for these priorities. This approach helps us make consistent progress on our long-term goals. Without prioritization, long-term goals can either completely take over, causing us to forget about immediate tasks, or be entirely pushed off and forgotten. By creating intentional time throughout our days and weeks for our prioritized goals, we ensure regular progress.

Let’s get into some strategies to make prioritization easier…

2 Powerful Matrices To Improve Prioritization

When it comes to prioritizing tasks, especially for those of us with ADHD, one incredibly helpful tool is the prioritization matrix. This four-quadrant approach is a great way to visually organize our tasks, providing a clear framework for making decisions. By sorting tasks into quadrants, we simplify the process, making it easier to focus on what matters most.

A prioritization matrix works by dividing tasks into four categories based on their urgency and importance. Imagine a square divided into four smaller squares by a vertical and a horizontal line. This is our prioritization matrix, and it can be approached in various ways.

1. Eisenhower Matrix (Urgent-Important Matrix)

One of the most popular prioritization matrices is the Eisenhower Matrix, also known as the Urgent-Important Matrix. Here’s how it works:

Quadrant Breakdown

1. Urgent and Important Tasks (Quadrant 1): These tasks require immediate attention and have significant consequences if not completed promptly.
2. Not Urgent and Important Tasks (Quadrant 2): These tasks contribute to long-term goals and future success. They are important but do not require immediate action.
3. Urgent but Not Important Tasks (Quadrant 3): These tasks demand immediate attention but are not crucial to achieving long-term goals. They often feel important due to their urgency.
4. Not Urgent and Not Important Tasks (Quadrant 4): These tasks are generally distractions and do not contribute significantly to long-term goals.

How To Use the Eisenhower Matrix

To use this matrix, follow these steps:

1. List Tasks: Write down all the tasks you want to complete for the day or week.
2. Categorize Tasks: Assign each task to one of the four quadrants.
   • Focus first on completing Quadrant 1 tasks (Urgent and Important).
   • Schedule time for Quadrant 2 tasks (Not Urgent and Important) to prevent them from becoming urgent.
   • Minimize or delegate Quadrant 3 tasks (Urgent but Not Important).
   • Eliminate or plan for Quadrant 4 tasks (Not Urgent and Not Important).

Challenges for ADHD Brains

While the Eisenhower Matrix is a great tool, it presents some challenges for those of us with ADHD:

• Determining Urgency and Importance: It can be difficult to accurately assess what is truly urgent and important.
• Time Blindness: Our difficulty in recognizing the passage of time can affect task classification.
• Procrastination, Hyperfocus, and Impulsivity: We might procrastinate on Quadrant 2 tasks, hyperfocus on Quadrant 3 tasks, or impulsively jump to Quadrant 4 tasks.

Adjustments for ADHD Brains

To make the Eisenhower Matrix more ADHD-friendly, consider these adjustments:

• Color-Coding Quadrants: Use colors to visually differentiate the quadrants (e.g., red for Urgent and Important, green for Not Urgent and Important).
• Breaking Down Bigger Projects: Break larger projects into smaller steps to make it easier to classify tasks into the matrix.
• Regularly Checking and Adjusting Priorities: Set a specific time each day or week to review and adjust your priorities. This routine helps reassess and ensure that priorities remain aligned with your goals.

By implementing these strategies and adjustments, the Eisenhower Matrix can become a powerful tool for improving prioritization, even for ADHD brains.

2. The Impact-Effort Matrix

Quadrant Breakdown

Now that we’ve covered the Eisenhower Matrix, let’s talk about another effective prioritization approach: the Impact-Effort Matrix. I find this one can be more effective for ADHD brains because it focuses on the level of effort required and the impact of the task. Here’s how it works:

1. High Impact, Low Effort (Quadrant 1): These are easy-to-accomplish tasks that have a significantly positive impact. Prioritize these tasks all day long.
2. High Impact, High Effort (Quadrant 2): These tasks make a significant impact on your goals but are more challenging to complete. They require more time and planning.
3. Low Impact, Low Effort (Quadrant 3): These are easy tasks that make a minor contribution to your long-term goals. They’re useful for filling in time when you’re in a low-energy state.
4. Low Impact, High Effort (Quadrant 4): These are difficult tasks with minimal benefits. Avoid these as much as possible by minimizing, delegating, or eliminating them.

Using the Impact-Effort Matrix

Here’s how to use this matrix effectively:

1. List Tasks: Write down all the tasks you want to complete.
2. Evaluate Tasks: Assess each task based on its level of impact and effort.
3. Categorize Tasks: Assign each task to one of the four quadrants:
   • Quadrant 1 (High Impact, Low Effort): Focus on these tasks first. They are quick wins that significantly move you toward your goals.
   • Quadrant 2 (High Impact, High Effort): Break these tasks down into smaller, manageable steps and schedule time for them in your calendar.
   • Quadrant 3 (Low Impact, Low Effort): Use these tasks to fill in gaps when your energy is low or when you’re waiting for other tasks to progress.
   • Quadrant 4 (Low Impact, High Effort): Avoid these tasks whenever possible. They drain your energy without offering much return.

Benefits for ADHD Brains

The Impact-Effort Matrix offers several benefits for ADHD brains:

• Simplifying Decision-Making: By categorizing tasks based on impact and effort, it simplifies the decision-making process. You can quickly see where to focus your energy.
• Clear Visual Framework: The visual component of the matrix provides a clear framework for understanding where to direct your efforts.
• Opportunity for Personalization: This matrix allows for personalization. What is low effort for one person might be high effort for another, so you can adjust the quadrants based on your unique strengths and challenges.

The level of effort can vary for each person and even from day to day, depending on how your executive functions are performing.

On days when your executive functions are low, you might need to adjust what feels like high effort and reassess your priorities accordingly. And that’s okay! The flexibility of this matrix allows you to make these shifts as needed.

Final Thoughts

The Impact-Effort Matrix is a fantastic tool for those of us with ADHD. It helps us prioritize tasks in a way that aligns with our energy levels and goals, making the process of getting things done more manageable and less overwhelming. Remember, it’s all about finding what works best for you and your brain.

Recap 

Let’s recap the key points we’ve discussed:

• Challenges of Prioritization for ADHD Brains: We explored the difficulties in executive functioning, time blindness, distractibility, and decision-making that make prioritization challenging for ADHD individuals.
• Benefits of Learning to Prioritize: We discussed how effective prioritization can lead to increased productivity, reduced stress, better time management, and regular progress on goals.
• Overview of Different Prioritization Matrices: We covered the Eisenhower Matrix, the Impact-Effort Matrix, and Tamara Rosier’s Solve It Grid, each offering unique approaches to prioritization.
• Importance of Experimentation and Personalization: We emphasized the need to experiment with different approaches and personalize them to fit your unique ADHD brain.

Join Me inWe’re Busy Being Awesome

If your brain is spinning with questions like, “How do I choose between high-impact and high effort items?” or “How do I balance urgent tasks at work versus home?” I’ve got you covered. These are the very topics we dive into in my small group coaching program for ADHD brains, “We’re Busy Being Awesome.”

The August cohort enrollment opens on August 2nd. If you want to join us, learn how to prioritize what matters most in your life, create a supportive schedule that works for you, and take action on your important priorities with less procrastination, I would love to have you. Here’s how you can get involved: