People with ADD have at least two challenges that lead them to feel panic-stricken whenever they hear the words, To Do List, especially when preceded by the words, Master! First, their To Do “list” is typically comprised of hundreds of small scraps of paper or notes scribbled in any one of several notebooks. The thought of finding, much less ordering all of those to-do items into a list, is overwhelming.
Second, people with ADD often have memory problems, so even if they manage to construct a list, they often forget to look at it. So here are some tips for how to create a Master To Do list that is ADD-friendly.
If you use an electronic-based planner:
- Create categories for your most common types of tasks (Finances; Personal; Errands; Work; Home Care; Yard Care; Family Time; etc.).
- When entering an item, assign a category and date.
- When appropriate, set an alarm.
- Create a repeating, alarmed task to remind you to look at the To Do list.
- Set the PDA or computer "view" to show only the tasks due that day. This reduces anxiety and keeps you focused on the most immediate tasks.
- Relax, knowing that you don’t have to worry about forgetting or losing your list!
If you use a paper planner:
- Devote a section of your planner to the Master To Do list. If your planner does not have sections, consider purchasing one that does or buying a spiral notepad that can be tucked safely into the planner.
- Use small, plastic tabs to divide your notebook or planner into categories (Finances; Personal; Errands; Work; Home Care; Yard Care; Family Time; etc.).
- Enter tasks into the appropriate section of your notebook, assigning a date on the far right (or left) to create a date column.
- Think of something you do almost every day or evening (e.g., morning cup of coffee; take medication; watch TV news). Train yourself to use this activity as a reminder to review relevant sections of your To Do notebook. Using a sticky note (3”x3” or larger), make a separate list consisting only of those tasks that will be done that day. Stick this on the front of your planner or on the page for the current day.
Coming next week: What to do about all those little scraps of paper with your important “To Do” items.
