If your to-do list feels like a personal attack, you’re not alone. For people who struggle with executive functioning, even simple tasks can feel overwhelming.
You might know exactly what you should be doing, but somehow, getting started-or staying on track-feels impossible.
Executive functioning skills are the brain’s management system. They help us plan, prioritize, stay organized, and regulate our emotions. When these functions aren’t firing at full speed-because of ADHD, anxiety, burnout, or neurodivergence-productivity systems that work for others might leave you feeling worse.
But there are ways to outsmart the overwhelm. Here’s how to actually tackle your to-do list when executive dysfunction gets in the way.
1. Start With A Brain Dump, Not A List
A traditional to-do list can be intimidating if your brain is already feeling crowded. Instead of jumping straight into bullet points, try a brain dump. Write everything swirling in your head on paper or a notes app-no order, no pressure.
This exercise gets the clutter out of your head and onto a page. You’re not planning yet. You’re just making mental noise visible so it can stop shouting over your ability to focus.
2. Sort Tasks Into ‘Now,’ ‘Next,’ and ‘Later’
Once you’ve dumped it all out, group your tasks into categories. “Now” includes anything urgent or easy that takes less than 10 minutes. “Next” are the tasks that need attention soon but aren’t urgent. “Later” can be parked for another day.
This method works better than ranking tasks by importance alone-it reduces decision paralysis and offers a more flexible roadmap.
3. Use The “One Sticky Note” Ruleh
If your to-do list fills an entire page, you’re likely to shut down before you even begin. A great trick for executive dysfunction is the “one sticky note” rule: only write down 3-5 tasks for the day, enough to fit on a standard sticky note.
This limits visual overwhelm and gives your brain a sense of finishability. If you get through those tasks, you can always add more.
4. Time Yourself-But Gently
Many people with executive function challenges struggle with time blindness. They either overestimate how long a task will take-or underestimate it and panic when they’re behind. Use timers as a way to stay grounded in reality, not pressured by it.
Try the Pomodoro technique: 25 minutes of work, followed by a 5-minute break. Or simply set a 10-minute timer and tell yourself, “I’ll just do a little.” Often, starting is the hardest part. Once you’re in motion, momentum follows.
5. Pick A Starting Point That Feels “Least Friction”
Instead of starting with what’s most important, start with what feels easiest to begin. That could be replying to a text, putting your clothes in the hamper, or opening the file you’ve been avoiding.
When executive dysfunction is in play, completing any task can help reset your brain’s reward system. Small wins build motivation and reduce shame.
6. Make Your Environment Work for You
Sometimes, it’s not about the task-it’s about the space around you. If your surroundings are overstimulating, cluttered, or chaotic, your brain may be too distracted to focus.
Tidy one small area, use noise-cancelling headphones, or move to a space with different energy-a library, balcony, or even the floor. Associating a specific place with a specific kind of task can help train your brain over time.
7. Don’t Go It Alone-Use Body Doubling
Body doubling is when you work alongside someone else, virtually or in person, to stay on task. They don’t have to help-they just have to be present.
There are entire communities online dedicated to body doubling, including YouTube live sessions, Zoom groups, and accountability chats. The simple act of being “watched,” even passively, can give your brain a sense of structure.
8. Celebrate Progress, Not Just Productivity
With executive dysfunction, getting through the day can be its own kind of victory. If you checked off one thing, two things, or even just started something that felt impossible yesterday-celebrate that.
Shame is the biggest productivity killer. Replace “Why can’t I just do this?” with “Wow, I’m doing my best with what I’ve got today.” Progress isn’t linear, and neither is brain function.
9. You’re Not Lazy. Your Brain’s Just Wired Differently
It’s easy to feel broken when basic tasks feel Herculean. But struggling with executive function doesn’t make you lazy or incapable-it means your brain needs different strategies.
With compassion, creativity, and the right tools, your to-do list doesn’t have to own you. It can become something that supports you-one sticky note at a time.