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Task Management for ADHD Brains
ADHD-friendly task management is built on four principles: frictionless capture, fast triage, a short do-now list, and a regular review ritual. The system must be simpler than the tasks it manages.


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3 Tasks
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5 Minutes

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Capture Everything
Description: Use one inbox, not many. A single app, a voice memo, or a pocket notebook. The rule is: if it enters your head, it goes in the inbox immediately.

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Triage the Inbox
Description: Process your inbox once daily. For each item: do it now (under 2 minutes), schedule it, delegate it, or delete it. Never leave items in the inbox.

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Execute with a Do-Now List
Description: Each morning, pull three tasks from your backlog onto a do-now list. These are your only tasks for the day. Add more only when all three are done.

:CHECKLIST
System Setup Checklist
[ ] Choose one capture tool (app or notebook, not both)
[ ] Create an inbox, a backlog, and a do-now section
[ ] Schedule a daily 10 minute triage session
[ ] Set a recurring weekly review (Sunday or Monday morning)
[ ] Write task names as actions: verbs first, specific outcomes
[ ] Pair tasks with time estimates to reduce avoidance

:NOTE
The most common failure point is skipping the daily triage. Without it, the inbox fills and becomes another source of anxiety. Protect the triage habit above all.