Do now
Urgent + important
What genuinely needs attention soon?
Free ADHD mum resource
The ADHD Mum Priority Reset
Free ADHD mum resource
When everything feels urgent
A practical worksheet for getting the mental load out of your head, sorting what genuinely needs attention, and choosing one realistic next step when ordinary priority systems do not help.
This is not a productivity test. It is not another system you have to keep up with.
Use it when everything feels equally loud and you need somewhere to put the thoughts before deciding what actually needs your attention.
Get it out of your head
Write down everything that is pulling at your attention: tasks, worries, messages, appointments, decisions, sensory needs, and things you are carrying for other people.
Sort for understanding, not performance
You do not need to place everything perfectly. The point is to make the noise easier to see.
Protect / plan
Important + not urgent
What matters, but does not need to be carried right now?
Share / delegate
Urgent + not important
What feels loud because of someone else, a notification or an expectation?
Drop / park
Not urgent + not important
What can be dropped, delayed or ignored?
Process what the list is telling you
- What is taking the most capacity?
- What feels urgent because I am anxious rather than because it actually is?
- What needs another person, not more effort from me?
- What can wait?
- What would make the next hour or the rest of today easier?
Choose one realistic next step
Your entries are saved automatically in this browser.
If motherhood has made your ADHD feel harder to manage, you can also read why ADHD can feel harder after becoming a mum.
This worksheet is for reflection and planning support. It is not medical or mental health advice.