ADHD to-do lists

To-do lists and brainstorming for the ADHD mind: creating clarity and setting priorities

If you have ADHD, you probably know the feeling of being constantly overwhelmed by thoughts, ideas and to-dos. Your head sometimes feels like an express train racing around without a schedule. To-do lists and brainstorming notepads can help you organize your thoughts, set priorities and regain clarity in stressful moments.

Let's look at how you can make the most of these tools, how to sort them and create an effective filing system - including tips for visual highlighting with stickers and markers.

Why to-do lists and brainstorming are so important

ADHD often brings with it a mix of creative ideas, impulsivity, and difficulty focusing on one thing. Thoughts come and go, sometimes so fast you can barely hold on to them. This is where to-do lists and brainstorming notepads come in:

- Relieve your head: By writing down thoughts and tasks, you create space in your head for the things that are really important.
- Create structure: Lists and notes help you gain clarity about what you need to do and prevent you from getting lost in unimportant details.
- Sense of control: Writing things down gives you the feeling of being in control rather than overwhelmed by them.

The first step: get everything out of your head

The first and most important step is to write down all your thoughts, tasks, ideas - really everything that comes to mind. You can use a special notepad, a journal, or just loose sheets of paper. The goal is to empty your mind without thinking about structure or priorities.

What I especially love about it is that even though I make the pads and notebooks myself, I always allow myself to buy more cute pads and notebooks wherever I go. :)

Tips for the first collection:

- No need for order: Write chaotically, use different colors or doodle - it's just about capturing your thoughts.
- Use trigger questions: If you can't think of anything, ask yourself: What do I need to do? What is on my mind right now? What do I not want to forget?
- Digital alternatives: If you don't like paper, you can also use apps like Notion, Goodnotes, Evernote or the notes app on your smartphone. The latter is my favorite of all. Simple and functional.


Find peace and read the lists

Once you've written everything down, you'll need a quiet moment to look through your notes. This is especially important if you have ADHD, as it can help you organize your often chaotic thoughts into a clearer form.

How to prepare for it:

1. A fixed place and a fixed time:

Create a routine, for example every Sunday morning, before work or after. Personally, I check my notes at the start of a workday as well as my emails.

2. Provide resources:

Have markers, stickers and maybe even a cup of tea or coffee ready to make the work enjoyable.

Sorting and Prioritizing: From List to Plan

Now comes the exciting part: you bring order to the chaos. Here is a step-by-step approach on how you can do it:

1. Read everything

- Read each note or task carefully.
- Ask yourself for each task: Is this important? Do I really have to do this? Or is it just an idea that could be important later?

2. Sort tasks by importance

Use categories like:
- Urgent and important: things that need to be done immediately.
- Important but not urgent: Tasks that you can plan but that do not have to be done immediately.
- Not important: Consider whether you can delegate these tasks or eliminate them completely.
- Check later: Ideas or projects that sound exciting but do not require immediate action.

3. Remove unnecessary things

It's okay to let go of tasks. If something isn't a priority or is just causing you extra stress, eliminate it. Letting go can be incredibly freeing.

4. Use colors and stickers to structure

Visual aids are particularly helpful for ADHD:

- Color codes: Use markers or highlighters to categorize tasks by color (e.g. green = important, yellow = medium, red = not urgent).

- Stickers: Stick small icons next to tasks to highlight them, such as stars for priorities or hearts for things you might enjoy.

- Tables or mind maps: If classic lists seem too boring for you, you can divide your tasks into mind maps or small tables.

Create a filing system for your notes

Once you've sorted your lists, you'll need a system to keep them organized so they don't get lost again or disappear into a mountain of paper chaos. Here are some ideas:

1. A journal or folder
Invest in a tabbed notebook or binder to organize your lists and ideas. For example, you could create categories like "To-Dos," "Brainstorming," "Long-Term Projects," or "Ideas."

2. Digital Order
If you prefer to work digitally, create clear categories in apps like Notion or Notes. These tools are particularly useful as they help you prioritize tasks and assign deadlines.

3. Cards or note box
If you work more visually, labeled index cards or a note box might be helpful. Sort the cards into compartments, e.g. by priority or topic.

4. Archiving old lists
It can be helpful to save old lists to look back on later. Create a separate box or folder for this to take the pressure off of you but still have access to it.

Since school, it has helped me to write things down again. The more effort I put into writing it down nicely, the more likely I am to remember something and it gives the written task something important for me because it is no longer just scribbled down.

These are notebooks and calendars that I am currently using at the same time.

The power of stickers and visual markings

For many people with ADHD, visual aids are the key to clarity. Stickers and markers are not only fun, but they also help process information faster. Here are some creative ways to use them:

-Draw attention: Stick eye-catching stickers next to your most important tasks.
- Visualize mood: Use colors or icons to indicate your mood or energy for certain tasks.
- Celebrate success: Use stickers to mark completed tasks – this will give you a positive motivational boost!

A big golden tick is enough for me to give a satisfying "Yes!" :)

You will definitely find great little helpers for your visualization in our sticker shop: Go to the shop.

Keeping track: Regular revision

To make sure your system works, schedule time to review your lists regularly. This could be once a week, such as on a Sunday, or daily for five to ten minutes.

Questions you can ask yourself:
- Have I done everything important?
- Have new tasks been added that I need to plan for?
- Can I delete or postpone other things?

Clarity and Structure in Everyday Life with ADHD

To-do lists, brainstorming notepads, and a clear filing system can help your ADHD mind to calm down. The key is to record your thoughts regularly, sort them out in quiet moments, and use visual aids to create clarity. Remember, there is no perfect system—find what works for you and adapt it to your needs.

By combining paper, digital tools and creative markings, you can not only be more productive, but also have fun organizing your everyday life. And the best part? Your head finally has space for the really important things in life. 🌟

Read also: Order and ADHD