One thing I constantly think about when it comes to mastering ADHD task prioritization (and the resulting ADHD overwhelm) is the problem around how we choose what matters most. It’s an area where executive function can break down, and people can truly struggle to find their footing.
Why You Can’t Optimize Everything at Once
For many people with ADHD, the idea of a tradeoff feels intolerable. There’s often a deep desire to:
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Grow the business
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Be fully present at home
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Stay on top of admin
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Exercise consistently
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Maintain friendships
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Learn new skills
We want to do all of these things simultaneously. However, trying to “max out” every category at once is a recipe for burnout.
The “Everything is an Optimization Problem” Realization
In a recent talk with someone I mentored in the past—someone I am incredibly proud of for their vast accomplishments—we discussed how learning coding, machine learning, and AI systems transformed how they work.
They said something that really hit home: “Everything is an optimization problem.”
This is a vital realization because you cannot optimize everything at once. This is exactly what catches so many people with ADHD. They focus on a bunch of things all at once, which leaves them overwhelmed, stressed, and becoming really down on themselves.
How to Optimize for One Goal
So, what does this look like in practice? While it differs for everyone, it starts with a better assessment of your focus—and your bandwidth.
My Weekly Strategy for ADHD Task Prioritization:
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Identify outcomes: List the most important things that need to happen.
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Choose the “Highest Yield”: Pick the single priority that will move the needle the most.
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Time Blocking: Schedule that priority into my peak focus window.
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Practice Flexibility: Life happens. If I planned a big project on a Saturday but I’m exhausted from a lack of sleep, I pivot. In that moment, I prioritize self-care and optimize for recovery instead.
When One Thing Increases, Others Must Recede
This is one of the hardest truths for folks with ADHD. We want it all, all at once. But poor task prioritization can cause significant damage to self-esteem and health. Chronic stress has truly damaging effects on the body. To counter this, we must work to simplify.
Ask yourself each week and each day: What is the one thing that will have the greatest yield or impact?
Write your tasks down and pick the one that will have the biggest impact. If you find yourself stuck, remember that an external perspective—from a business partner, mentor, or a therapist—can help counter the “urgency bias” that so often drives ADHD.
