Ep 102. How to Manage Your TOO MANY Things To Do List! | ADHD Dump List Weekly Planner Strategy

Struggling to keep track of all the things? 😵‍💫 You’re not alone—and there’s a better way. In this video, ADHD coach and occupational therapist Donae introduces a powerful executive functioning tool: the Dump List Weekly Planner. This simple, ADHD-friendly system helps you organize your mental clutter, break down overwhelming tasks, and plan your week without burnout.
Whether you’ve been officially diagnosed with ADHD, suspect you might have it, or just find adulting and executive functioning exhausting, this strategy is designed for brains like yours.

🔹 What You’ll Learn:
How to use a "dump list" to declutter your mind
Why looking at everything every day is hurting your productivity
How to break multi-step tasks (like taxes and returns!) into doable pieces
When (and why) to ignore your to-do list
A system that works with your brain—not against it

🎧 Also available on the ADHD Crash Course podcast!

📋 FREE ADHD Planner Download ➡️ https://theadhdclaritycoach.com/page/dump-list-planner-freebie

✨ Interested in More Support for your overwhelm needs? Join my group coaching program!
https://theadhdclaritycoach.com/page/eyb-group-program


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#ADHDCoach #OccupationalTherapist #AdultADHD #ExecutiveFunction #ToDoListTips #DumpList #ADHDPlanner #NeurodivergentProductivity #ADHDSupport #ADHDEducation #ADHDStrategies #WeeklyPlanning

⏱️ Timestamps:
00:00 – Introduction: Who this video is for (ADHD, executive functioning challenges)
00:38 – What is a Dump List and Why It’s Helpful
01:25 – Step 1: Dump everything from your brain (no order, no judgment)
02:10 – Step 2: Identify what must happen this week
03:00 – How to break down multi-step tasks like taxes
04:00 – Dealing with non-urgent tasks like driving lessons
05:00 – Key Rule: Hide the dump list after planning your week
06:00 – Why reviewing the whole dump list daily causes overwhelm
07:00 – Example: Breaking down a task like getting passports
08:00 – How to assign small pieces of big tasks to specific days
09:00 – Example: Medications & time-based reminders
10:00 – Example: Annoying errands like returns – how to handle them
11:00 – Example: Dealing with emotional or frustrating tasks like insurance claims
12:00 – How to use a calendar to track “boomerang” tasks
13:00 – Ways to break down tasks: Steps, Time, Emotional energy
14:00 – Getting more information before plugging in a task
15:00 – How to handle missed tasks & why flexibility matters
16:00 – Glass balls vs plastic balls: Prioritizing what matters
17:00 – Key ADHD challenge: Filtering and prioritizing
18:00 – Summary: Focus only on what’s in front of you each day

#ADHDCoach #OccupationalTherapist #AdultADHD #ExecutiveFunction #ToDoListTips #DumpList #ADHDPlanner #NeurodivergentProductivity #ADHDSupport #ADHDEducation #ADHDStrategies #WeeklyPlanning