Overwhelmed by Your To-Do List? Here's My ADHD-Friendly Way to Prioritize

When Your To-Do List Feels Like Too Much

If your to-do list makes you want to cry, shut down, or burn everything to the ground...
You're not alone.

You’ve got business tasks waiting.
Kids needing something every 5 minutes.
A fridge that still doesn’t restock itself.
Notifications pinging.
A dog to walk.
A body you’ve barely checked in with today.

And somewhere in all that noise, you’re supposed to know what matters most.
Supposed to "prioritize."
Supposed to “just start.”

It’s no wonder you feel frozen.

Why Traditional Prioritization Doesn’t Work For You

Most productivity advice assumes you have:

• A calm brain
• Zero interruptions
• And no emotional baggage from yesterday

But when you’re managing a business, a household, your emotions, your energy, your cycles (and let’s be honest, maybe your partner’s emotional cycles too)...
Your to-do list isn’t just a list. It’s a layered mess of pressure, guilt, and decision fatigue.

If you’ve ever opened your planner, stared at it blankly, then walked away and did the dishes instead…
You're not broken.
You’re overwhelmed.

And your nervous system is trying to protect you.

The ADHD-Friendly Way to Prioritize (Even When Life Is Messy)

Here’s a framework I teach inside my membership and use with clients who are juggling business and life—because we’re not robots.

Step 1: Dump the Tabs

Grab a piece of paper or a voice note and empty your brain.
All of it.
Not just tasks—mental noise, feelings, spirals, reminders to call the pediatrician.

This clears emotional clutter so you can breathe before you decide.

Step 2: Good → Better → Best

Look at your list and ask:
→ What’s the good version of this task today?
→ What’s the better version?
→ What’s the best version?

If all you can do today is “good,” that’s enough.
You’re allowed to adjust based on your capacity, not your calendar.

Step 3: Use My 3-2-1 Rule

✔ 3 things that move the needle (business, home, or health)
✔ 2 helpful but non-urgent tasks
✔ 1 thing just for you—even if it's taking a break in silence

Because you are not a machine.
You are a whole human running a business, leading a life, and trying not to lose yourself in the middle of it.

Want a My Version of This?

If the idea of prioritizing still makes your brain foggier, I got you.

🎁 The To-Do List of a 6-Figure ADHD Business Owner
✔ A brain-friendly guide to what actually matters
✔ Accounts for business and personal-life tasks
✔ Helps you reset your day without restarting your life

👉 Grab it here → The To-Do List of a 6 Figure ADHD Entreprenuer

And If You’re Craving Real Support…

Inside my membership, we don’t just talk about “getting things done.”
We talk about how to do it when:

• You’re touched out
• Your schedule’s unpredictable
• Or you’re emotionally hungover from yesterday’s chaos

We blend structure with softness.
Productivity with presence.
And we build systems that honor your whole life—not just your business goals.

✨ Learn more + join us here → Regulated & Rising Membership

You don’t need to do it all.
You just need a system that gives you clarity—and support that helps you stay in it.

– Becca