Introduction
You've got a big list, it keeps on expanding but you never finish them. Old todos being taken over by the new and the new being taken over by the newer. As your list keeps on expanding, your effort to decide grows. You're confused, overwhelemed, the choice is as big as your list. You don't know which to focus on.
That's a huge challenge for those with ADHD. There's many strategies, tips and methods out there that help you with this.
But I'm going to introduce you a better approach that works long term. The thing with all these strategies is that they don't become habits, we do them for a while, then it becomes a chore. Eventually we forget and we're back to square one.
The approach is the mindful way. Think meditation and awareness but applied to work.
What is task prioritization
Task Prioritzation is about figuring out which tasks are more important and lead to better outcomes in the moment, and ignoring everything else.
A Mindful approch to productivity
We make countless micro decisions every day, we do it subconsienclty because our brains are so used to it. They are very good at efficiaently deciding what to do because they've been doing for a long time.
For example - walking is a very difficult and intensive task for the brain, it takes a lot of power. But we do it with so much ease, we don't realize the minute balancing our body does, each step, each movement. Our brains are constnatly prioritizing and organizing operations.
But when it comes to extra cognitive effort, since each day is a new challenge for the brain it's not used to it so we have to spend more time prioritizing what to do.
But we can't be efficient all the time, especially with a new task. That's where mindfulness comes in. Mindfulness and meditation at it's core about being aware of everything, but mostly your thoughts. It's like standing on top of a meadow and observing the clouds.
When this idea is applied to work, we can make decisions faster and be present.
Here are some simple Strategies
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Define time by start and end with Timers: Using a timer is a great way to prioritize what to do, without this your mind wanders back and forth between multiple tasks causing you to switch context which interferes with decision making.
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Before starting, be intentional: Setting aside some time and being intentional by naming your time block helps re-affirm and remind you what you are doing.
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Take breaths and focus on your breathing before starting
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We usually mindlessly do things, mindlessly jump from tasks
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Being present helps us prioritize better
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Make it visual: When we see someting often we subconsitenly remind ourselves to stick to it. That's why they say focus on your breath while meditating, because it acts as a visual reference point.
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Lower the bar on progress: One of the reasons, we find it hard to pick a task is because we have a high bar for it. Be it quality, or perfection, these things can really impact our decision making. So if you've set a high bar for yourself, lower it by 70%, and try to get atleast 30% done. As the saying goes - "Done is better than perfect".
For example: If you've got to write a research paper on a topic, don't aim for the perfect intro. Start with an outline and a draft. Make it casual and add things you wouldn't normally add. The goal is to get everything out of your head. You can edit and refine it later.
Challenges faced with Task Prioritisation
- Determining Urgency and Importance
- Time Blindness
- Procrastination
Embracing the Bird’s-Eye view Mental model
A bird's-eye view is a perspective of a location or object from a high angle, as if the observer were a bird in flight. This idea has been discussed in philosophy for thousands of years. The idea when applied to everyday thought is to see beyond the immediate and considering the whole.
When you’re deep in work, every task can feel equally urgent. You get lost in small, immediate problems and lose sight of the overarching goal. The bird’s-eye view mindset helps you:
- Step back, breathe, and be present. One hour is a long time, and so is ten. Rushing only creates stress and confusion.
- Reaffirm that you have time. Decision paralysis often comes from feeling like everything is urgent. Remind yourself that clarity comes from patience.
- Zoom out and see the bigger picture. What’s the ultimate goal? If you’re writing a blog post, you’ll need research, an outline, a draft, images, and revisions. Identify what truly matters right now.
- Weigh the outcomes and think long-term. What’s essential in this moment? What can wait? Prioritization isn’t just about urgency—it’s about impact.
- Write down your tasks. A simple list is enough. If you need more structure, reorder them by deadline or urgency.
- Use a visual framework if it helps. Tools like the Eisenhower Matrix can add clarity, but don’t overcomplicate it—clarity comes from simplicity.
The essence here is mindful prioritization through perspective. Instead of getting lost in the moment’s urgency, you step back, assess, and move forward with intention.
Try another approach with 1/3/5 rule ADHD
See how you can combine the 1/3/5 rule with the mindful way to prioritize better
Tip: Think about interruptions
Think about what you'd do when you are interrupted and how you'd get back into it
Accepting the Chaos
- Priorization is hard. Esppecially for those with ADHD
- But priorization is about being present and mindful about what needs to be done now vs the future.
- As long as your in the present, you
- Don't be too hard on yourself, everyday is different. Life is flexible, you don't have to be so rigid.
