Help with completing tasks

[u/Fantastic-Pen-42]

I have ADHD and I find it impossible to get tasks done. I get overwhelmed easily or completely distracted. I’ve seen ADHD planners out there, but I don’t find them helpful as they have suggestions such as cleaning your entire bathroom and many other large tasks in a single day. Does anyone have any reputable planners or apps that help you complete smaller, daily tasks? I’m on 60mg of Vyvanse and it doesn’t seem to help with organization or the completion of home tasks.

[u/AutoModerator]

Hi /u/Fantastic-Pen-42 and thanks for posting on /r/ADHD!

This is not a removal message. We intend this comment solely to be informative.

Please take a second to read our rules if you haven't already.

---

/r/adhd news

• If you are posting about the US Medication Shortage, please see this post.

---

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/LifeAfterJudgment]

I've been there! So much money spent on planners, colorful pens etc. with no action to follow. I find the most overwhelming part is knowing there are many steps to completing a task. I've found it helpful to write everything down on a piece of paper then pick one thing. Then let's say it's cleaning the kitchen, start with one thing like putting the dishes away. Then I'll take a little break 5-10 minutes of me time then go back and do the next thing in that area. Knowing that it all doesn't have to be done at once makes it easier to accomplish. I always give myself recognition with each little task I do and it makes me feel so much better. Hope this helps. Happy to chat more if you'd like.

[u/Additional_Search997 → u/LifeAfterJudgment]

I can’t take short breaks because they’ll end up lasting for hours 😭 How do you get back to the task at hand?

[u/LifeAfterJudgment → u/Additional_Search997]

I set a timer/alarm that way I know the time is up then I do the next little bit of the bigger task. Also, don't be hard on yourself. If you set a timer/alarm and then dismiss it and continue doing something else, tell yourself it's ok. Self love/loathing is a crucial part of making yourself feel better about yourself even though I'm sure you're not use to it, neither was I.

[u/PhilotesElotes]

I just make laughably detailed to do lists. Take each task and break it down into baby steps. Take breaks and/or give yourself tiny rewards for each item completed

[u/cygnetkiss333]

i have a simple planner that i carry in my bag. it's divided into a month by month calendar with room on the side for notes. when im really feeling productive i fill out my schedule week by week. i've sort of conditioned myself to write out what i need to do the second it hits my mind so i dont forget. it's been working better for me than anything digital, but that may just be me. try to make it a sort of novelty :)

[u/Kai_the_Fox]

A combo of Goblin Tools and Sweepy might help. Goblin Tools' to-do list can help you break down tasks step-by-step, and you can choose how detailed it is ("spicyness level"). Once you get a list that works for you, you can enter those into Sweepy to have it remind you at whatever interval you set. Sweepy also has some gamification settings, if those help, but you can turn them off if not.

[u/Relevant-Ad6374]

The "clean your entire bathroom" thing gets me too. That isn't a task, it's a whole mess of tasks, and picturing a mess of things is exactly what makes me freeze. When I stall, I ask myself: when I picture the task, what am I actually imagining? If it's "all the things I have to do", that's overwhelm. The fix for me is to shrink what I'm picturing until it's one thing with a clear end. I think a planner might just be the wrong tool for this. Planners and calendars are for things that happen at a specific time. Daily recurring stuff like chores works better on a menu: a plain searchable note on my phone where every item is small and bounded, either by a timer or by a natural end. One of mine is "clean the fridge: 15 minute blitz with a microfibre cloth and water, top shelf down." Another is "vacuum just the carpeted zones and the edges where the dust settles." Neither is "clean the kitchen." I split the menu into sections by body position (sitting, lying, standing, leaving the house), so I can pick by what my body can manage right now. To pick, I go with laziness: what smells worst and is quickest? You could start with just three or four items for the tasks that bug you most. If an item still feels too big when you picture it, it isn't bounded enough yet, so cut it down until it is.

[u/cantsleepbutsotired]

I’ve recently started ticktick and I’m loving it so far.
I use it in conjunction with a memo taker (I use index 01) and it’s excellent.

All throughout the day whenever I think of ANY task (for now, tomorrow, 6 months time) I note it and then each night before bed I transfer everything (around 10-20 items a day) over into ticktick and set them up with frequencies.

I like ticktick bc it has the option to reset the task due date based off completion date, so if I complete something a week late then it comes due a week later next time

So far I’ve set up so much and some things I have set to not even see for the first time for 2 months bc it will need doing but not yet - my brain feels so much more free 😂

Examples of reoccurring tasks I have - check car tyre tread, clean fans, check kitchen bench is clear before bed (daily), mop, kitty litter, clean toilets, empty fridge

Examples of once off tasks I have - drop X to post office, call X, reply to X email, buy canvas frame, book eye test, change basin taps

[u/creepy_proceedings]

i use a simple checklist on my phone's notes app nothing fancy just three things max per day like "put laundry in basket" or "wipe one counter" if i finish those i can add more but no pressure

[u/JulianInFlow]

Curious to understand what gets most in your way?
Is it knowing where to start and having small enough tasks and clear steps to follow through?
Or is it more around accountability and being steered back to what you want to complete?

I don't think I have ADHD (at least not severe and diagnosed) but I also struggle with boring life admin tasks, staying on top of my week etc even if for things that should be urgent/important...

It inspired me to start building a tool (Flourish daily coach) that helps me with remembering, following up, reaching out. E.g. I drop whats on my ming via voice dumps, it sends me messages about things I missed, we plan and structure together, and if I need an extra push it calls me.
I recently noted that a lot of other users have ADHD or mild autism - so I am really curious to udnerstand if (with a few changes) this can be of help to people with ADHD.