Hey there, mama! If you’re like me, busy days can feel like a whirlwind. Between managing the kids, appointments, and household tasks, it’s easy to get overwhelmed and lose track of what needs to be done. Sound familiar?
Thankfully, I’ve found some ADHD-friendly strategies to stay on track and keep the chaos in check. Let me share what works for me so you can tackle your busy days with confidence, too.
1. Start with a Brain Dump
When my brain feels overloaded, I grab a piece of paper and do a brain dump. I write down every task, appointment, and worry swirling in my head. Once it’s out of my brain, I can sort through it and focus on what’s most important.
Quick Tip: Use categories like “Must Do Today,” “Can Wait,” and “For Later” to organize your list.
2. Prioritize with the “Top 3” Rule
Instead of trying to do everything, I focus on my top three priorities for the day. These are the tasks that will make me feel most accomplished by the end of the day.
Why It Works: It keeps me focused and prevents overwhelm.
3. Use Alarms and Timers
Alarms and timers are my lifesavers on busy days. I set alarms for appointments and reminders to transition between tasks. Timers help me stay focused and prevent time blindness.
Pro Tip: Use fun alarm tones to keep things light and engaging.
4. Take “Micro Breaks”
ADHD brains need breaks to stay productive. I take 5-10 minutes between tasks to stretch, drink water, or scroll my favorite social media feed. These little breaks help me reset and avoid burnout.
Example: After finishing one big task, I’ll take a quick walk around the house.
5. Use a Visual Schedule
Having a visual schedule is a game-changer for my ADHD brain. I use a whiteboard or planner to map out my day, hour by hour. Seeing everything laid out helps me stay on track and avoid overcommitting.
ADHD Hack: Use colorful markers to make your schedule fun and eye-catching.
6. Batch Similar Tasks Together
I’ve learned that switching between unrelated tasks makes me lose focus. Now, I batch similar tasks together, like running errands in one trip or doing all my phone calls at once.
Why It Works: It minimizes distractions and makes busy days feel more manageable.
7. Celebrate the Small Wins
On busy days, I make it a point to celebrate every little win—whether it’s crossing something off my list or making it through an appointment on time. Positive reinforcement keeps me motivated.
Encouragement: You’re doing your best, and that’s amazing!
Busy days don’t have to feel impossible. With brain dumps, the “Top 3” rule, and ADHD-friendly tools like timers and visual schedules, you can stay on track and make the most of your day. Remember, it’s all about progress, not perfection, mama.
You’ve got this—and I’m cheering you on every step of the way!
Ready to simplify your busy days? Download my free “ADHD Mom’s Busy Day Planner” to take control of your schedule. Share your favorite time management hack in the comments—I’d love to hear what works for you!
