If you have ADHD, chances are you’ve been told to “just finish one thing before starting another.” Sounds logical, right? But for ADHD moms, this advice often feels impossible. Task-switching is a hallmark of ADHD, and trying to suppress it can lead to frustration and guilt.
Here’s the thing: ADHD brains are wired for stimulation and novelty, which means switching between tasks is often how we stay engaged. Instead of fighting task-switching, we can learn to work with it. Let’s dive into why “just finish one thing” isn’t realistic and how to create a system that actually works.
Why “Just Finish One Thing” Fails ADHD Moms
1. ADHD Brains Crave Stimulation
Single-tasking can feel boring and monotonous, making it harder for ADHD brains to stay focused. Switching tasks provides the novelty and dopamine boost we need to stay engaged.
2. Life as a Mom Is Full of Interruptions
Kids need snacks, the dog needs to go out, and someone’s lost their favorite toy—all while you’re trying to tackle a chore. Even the best intentions to finish one task can be derailed by the demands of mom life.
3. Perfectionism Can Lead to Paralysis
For many ADHD moms, the pressure to finish one task perfectly can feel overwhelming. This often results in avoiding the task altogether or jumping to something more manageable.
What to Do Instead: ADHD-Friendly Task Strategies
1. Embrace Task-Batching
Instead of forcing yourself to finish one task, group similar tasks together and tackle them in one session. For example, batch all cleaning tasks or all phone calls into a single time block.
Why It Works: Task-batching provides variety while keeping your focus within a specific category.
2. Use the “Two Task” Rule
Pick two tasks to switch between, like folding laundry and tidying the kitchen. Alternate between them when you start to lose focus on one.
Example: Spend 10 minutes on laundry, then 10 minutes in the kitchen, and repeat until both are done.
3. Set Timers to Create Structure
Timers are a game-changer for ADHD brains. Set a timer for 15-20 minutes and work on a task until it goes off. Then, decide whether to continue or switch to something else.
Quick Tip: Use fun alarm tones to make timers feel less like a chore.
4. Prioritize “Done Is Better Than Perfect”
Focus on completing tasks to a functional standard rather than aiming for perfection. For example, put the clean laundry in drawers even if it’s not perfectly folded.
Encouragement: Progress is progress, no matter how small.
5. Create Visual Task Boards
Use a whiteboard or sticky notes to list your tasks. Move them between categories like “To Do,” “In Progress,” and “Done” to track your progress visually.
Pro Tip: Color-code tasks for an extra dopamine boost.
6. Celebrate Small Wins
Every completed task, no matter how small, deserves recognition. Take a moment to celebrate, whether it’s a mini dance party, a cup of coffee, or simply checking it off your list.
Example: Clearing the dining table? That’s a win worth celebrating!
How This Shift Changed My Life
Once I stopped forcing myself to finish one task at a time, I felt less overwhelmed and more productive. By embracing task-switching and using ADHD-friendly strategies, I’ve been able to tackle my to-do list in a way that feels natural and achievable.
If traditional advice hasn’t worked for you, give these strategies a try. You’re not failing—you’re just wired differently, and that’s okay.
Ready to take control of your to-do list? Download my planner here and get things done. Share your favorite ADHD-friendly task strategy in the comments—I’d love to hear what works for you!
