I see you frantically typing, “How do I manage my time with ADHD?” Does it ever feel like other moms have it all together while you’re just trying to remember where you put your keys? Ever wonder what their secret is?
Most likely, they’re using some variation of the strategy I’m about to share with you. I call it the Focus Flow Method, and it’s a lifesaver for ADHD moms.
Luckily, I’m not one to gatekeep time management success. So grab your favorite drink (mine’s a vanilla cold brew), and let’s dive into how you can create more structure and freedom in your day by the end of this week.
Clarify Your Time Management Goals
Before we get into the nitty-gritty of the Focus Flow Method, we need to clarify what you want your time to look like. If you’ve struggled with managing your day in the past, it’s likely because you haven’t set specific, actionable goals.
Here’s How to Clarify Your Time Goals:
- What does successful time management look like to you? Is it a structured schedule or just getting the top priorities done?
- Why is this important to you? Do you want more time with your kids, less stress, or a calmer home?
- Is your goal realistic? Can you focus on one or two major tasks per day instead of trying to do it all?
Once you answer these questions, you’ll have a clearer sense of purpose as you build your time management strategy.
Freebie Alert!
Do you want to spend more time defining your goals? You’re in luck! I created a free Time Management Planner for ADHD Moms to help you get started. Grab it here and start mapping out your day with clarity >> Download Now.
What Is the Focus Flow Method?
If you’ve heard of the Focus Flow Method before, you might think it’s just about rigid schedules and to-do lists. But that’s not the case.
Instead, it’s a flexible system designed to help ADHD moms structure their day while leaving room for the unexpected. It combines task prioritization, time blocking, and momentum-building to make the most of your energy and focus.
The Only Strategy You Need: The Focus Flow Method
Part #1: Prioritize What Matters Most
Studies show that focusing on your top three priorities each day can dramatically improve productivity and reduce stress. When you know what matters most, you can let go of the guilt about everything else.
Here’s How to Prioritize:
- Make a quick brain dump of everything you think you need to do.
- Highlight the top three tasks that will make the biggest impact on your day.
- Put those tasks at the top of your to-do list and focus on them first.
I love starting my day with this step! It clears the mental clutter and helps me focus on what truly matters. Check out my post on “ADHD-Friendly Goal Setting” for more tips. Read it here.
Part #2: Time Block Your Day
Time blocking is a powerful tool for ADHD brains because it creates structure while still allowing flexibility. By assigning specific time slots for tasks, you can reduce decision fatigue and stay on track.
Here’s How to Time Block:
- Break your day into chunks, like “morning,” “afternoon,” and “evening.”
- Assign specific tasks to each block, such as “check emails” or “clean the kitchen.”
- Use alarms or timers to remind yourself when it’s time to switch tasks.
Part #3: Build Momentum with Small Wins
Momentum is key for ADHD moms. Starting with small, achievable tasks can help you build the energy and motivation to tackle bigger ones.
Examples of Small Wins:
- Loading the dishwasher
- Responding to one email
- Folding one basket of laundry
These quick wins give you a sense of accomplishment and help you stay motivated throughout the day.
Key Takeaways
Let’s wrap this up, shall we? The key takeaways from this post are:
- Clarify your time management goals to stay focused and motivated.
- Use the Focus Flow Method to prioritize tasks, time block your day, and build momentum with small wins.
- Start small and be flexible—progress is better than perfection.
At Distracted Diva, I make it my mission to help ADHD moms create routines that work for their unique brains.
