ADHD-Friendly Task List
Today
Top 3 Must‑Do Tasks
Rules for Today
• Only 3 important tasks here.
• Make each task specific and tiny.
• When all 3 are done, you win the day.
Tip: If you finish all 3, you can pull 1–2 extra tasks from the “Parking Lot” list on the right.
Break it smaller
Mini Steps for One Sticky Task
Choose one “stuck” task and chop it into tiny actions that feel easy to start.[web:7][web:10]
Later / Parking Lot
Brain Dump – Not for Today
Put “not‑today” tasks here so your brain can stop holding them.[web:7][web:13]
Tiny routines
Morning / Evening Checklists
Use quick visual routines instead of long vague tasks.[web:14]
Morning (pick 3)Rewards
Reward Menu
Pick a small reward after finishing your Top 3; rewards can increase follow‑through for ADHD brains.[web:10][web:29][web:35]
- Watch one episode or 10 minutes of a show
- Nice snack or drink
- 5–10 minutes of scrolling guilt‑free
- Play one song and dance/stretch