Everyone has a dream. But sometimes there’s a gap between where we are and where we want to be. True, there are some people who can bridge that gap easily, on their own, but all of us need a little help at some point. A little boost. An accountability partner. A Snooze Squad. In each episode, the Snooze Squad will strategize an action plan for people to face their fears. Guests will transform their own perception of their potential and walk away a few inches closer to who they want to become ...
…
continue reading
Content provided by Mande John. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Mande John or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.
Similar to Learn to Thrive with ADHD Podcast
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EP 112: ADHD Time Management - Stop, Drop & Plan Your Day
Manage episode 519463386 series 3483932
Content provided by Mande John. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Mande John or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.
Learn the Stop, Drop & Plan system - Mande's proven ADHD time management method for managing overwhelm, prioritizing tasks, and reducing the "pinball effect" of bouncing between work.
The ADHD Overwhelm Problem
When you have ADHD, managing multiple responsibilities creates the "pinball effect" - bouncing from task to task without completion. You start on one thing, notice another urgent item, switch to that, notice something else... and suddenly you're overwhelmed and haven't finished anything.
Mande discovered the real issue wasn't the number of tasks - it was that she hadn't planned her day.
The Stop, Drop & Plan Framework
STOP — Notice when you're bouncing between tasks
DROP — Get everything onto a Now/Not Now list
PLAN — Identify what actually has to happen today
The Now/Not Now List: Task Prioritization Made Simple
The Now/Not Now list is a two-column system that separates:
- Today's tasks (yellow highlighter)
- Tomorrow's tasks (orange highlighter)
- Everything else ("Not Now")
When Mande used this system, she discovered a crucial insight:
Her brain said: hundreds of urgent tasks Reality: 6 things actually needed to happen
This clarity reduces overwhelm and activates task completion.
How This ADHD Time Management System Works
🔹 Google Calendar — Time-block appointments, routines, and task work. Estimate time for each task.
🔹 Physical Planner — Disc planner system for monthly overview of recurring tasks and appointments.
🔹 Now/Not Now List — Two-column categorization (business/personal, today/tomorrow/not now)
🔹 Metallic Sharpie Marking — Mark completed tasks visibly so you can track progress
🔹 Planning Time Limit — Set 10-minute timer to avoid planning without doing
Why This Works for ADHD Brains
- Externalizes task load (gets it out of your head)
- Creates visual clarity on priorities
- Reduces decision fatigue
- Manages anxiety through realistic task count
The Planning Dopamine Trap
Planning triggers dopamine, but be careful: spending hours on a perfect plan means no energy left for execution. The solution: plan for 10 minutes, then take action.
When Tasks Get Transferred
If a task gets transferred to your list 4+ times, it's on the wrong list. It's probably not actually important to you.
Resources Mentioned
📋 Disc Planner System (also: Martha Stewart, Happy Planner) 📋 Now/Not Now template from Natalie Rebecca Designs 🎯 Google Calendar ⏰ Visual timer ✏️ Metallic Sharpie
Related Episodes
👂 Episode 34: ADHD Coaching Strategies with Stephanie McEwan
CLICK HERE for more resources. We're on this journey together!
114 episodes
Share
Manage episode 519463386 series 3483932
Content provided by Mande John. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Mande John or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.
Learn the Stop, Drop & Plan system - Mande's proven ADHD time management method for managing overwhelm, prioritizing tasks, and reducing the "pinball effect" of bouncing between work.
The ADHD Overwhelm Problem
When you have ADHD, managing multiple responsibilities creates the "pinball effect" - bouncing from task to task without completion. You start on one thing, notice another urgent item, switch to that, notice something else... and suddenly you're overwhelmed and haven't finished anything.
Mande discovered the real issue wasn't the number of tasks - it was that she hadn't planned her day.
The Stop, Drop & Plan Framework
STOP — Notice when you're bouncing between tasks
DROP — Get everything onto a Now/Not Now list
PLAN — Identify what actually has to happen today
The Now/Not Now List: Task Prioritization Made Simple
The Now/Not Now list is a two-column system that separates:
- Today's tasks (yellow highlighter)
- Tomorrow's tasks (orange highlighter)
- Everything else ("Not Now")
When Mande used this system, she discovered a crucial insight:
Her brain said: hundreds of urgent tasks Reality: 6 things actually needed to happen
This clarity reduces overwhelm and activates task completion.
How This ADHD Time Management System Works
🔹 Google Calendar — Time-block appointments, routines, and task work. Estimate time for each task.
🔹 Physical Planner — Disc planner system for monthly overview of recurring tasks and appointments.
🔹 Now/Not Now List — Two-column categorization (business/personal, today/tomorrow/not now)
🔹 Metallic Sharpie Marking — Mark completed tasks visibly so you can track progress
🔹 Planning Time Limit — Set 10-minute timer to avoid planning without doing
Why This Works for ADHD Brains
- Externalizes task load (gets it out of your head)
- Creates visual clarity on priorities
- Reduces decision fatigue
- Manages anxiety through realistic task count
The Planning Dopamine Trap
Planning triggers dopamine, but be careful: spending hours on a perfect plan means no energy left for execution. The solution: plan for 10 minutes, then take action.
When Tasks Get Transferred
If a task gets transferred to your list 4+ times, it's on the wrong list. It's probably not actually important to you.
Resources Mentioned
📋 Disc Planner System (also: Martha Stewart, Happy Planner) 📋 Now/Not Now template from Natalie Rebecca Designs 🎯 Google Calendar ⏰ Visual timer ✏️ Metallic Sharpie
Related Episodes
👂 Episode 34: ADHD Coaching Strategies with Stephanie McEwan
CLICK HERE for more resources. We're on this journey together!
114 episodes
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Similar to Learn to Thrive with ADHD Podcast
Everyone has a dream. But sometimes there’s a gap between where we are and where we want to be. True, there are some people who can bridge that gap easily, on their own, but all of us need a little help at some point. A little boost. An accountability partner. A Snooze Squad. In each episode, the Snooze Squad will strategize an action plan for people to face their fears. Guests will transform their own perception of their potential and walk away a few inches closer to who they want to become ...
…
continue reading
Are you looking for more happiness, success and vitality in your life? Get inspired each week with wellness and performance expert, Integrative Medicine Fellow, author & keynote speaker, Kristel Bauer. Live Greatly shares empowering conversations and insights about happiness, wellness & success to support your personal and professional development. Kristel talks with top experts, leaders and inspiring individuals to help you embrace a growth mindset and excel in your work/life. Kristel then ...
…
continue reading
Welcome to Almost 30—a supportive space to fuel your conscious evolution. Join us, best friends Krista Williams + Lindsey Simcik, for heart-centered, hilarious conversations and raw, impactful interviews with brilliant guests. We dive deep into everything from modern spirituality and health + wellness to self-development, dating, and relationships. With every episode, our mission is to empower you, expand what you think is possible, and make you laugh—a lot. We’re honest, open, and above all ...
…
continue reading
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…
continue reading
Developing Mental Strength for Peak Performance
…
continue reading
Begin each day with purpose and positivity with the 7 Good Minutes Daily Self-Improvement Podcast, the essential listen for mindful achievers. Tailored for those who strive for personal growth amidst their busy lives, our podcast offers daily guidance in mindfulness, gratitude, and maintaining a positive mindset. Subscribe now to ensure you never miss an episode on your journey to a more mindful and positive life. Join the Better Habit Academy today. The official community of 7 Good Minutes. ...
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continue reading
Gretchen Rubin is HAPPIER, and she wants you to be happier too. The #1 bestselling author of The Happiness Project and Better Than Before gets more personal than ever as she brings her practical, manageable advice about happiness and good habits to this lively, thought-provoking podcast. Gretchen’s cohost and guinea pig is her younger sister, Elizabeth Craft, a TV writer and producer living in Los Angeles, who (lovingly) refers to Gretchen as her happiness bully. Sales and Distribution by Le ...
…
continue reading
The Quote of The Day Show is your daily dose of inspiration, featuring the best-of-the-best speakers and prosperity teachers. Each episode spotlights an inspiring quote and 5-10 minute motivational audio clip to help you live a life you love. Featured speakers include Bob Proctor, Lisa Nichols, Tony Robbins, Les Brown, Jim Rohn, and more. Hosted by entrepreneur and money mindset expert Sean Croxton. Follow Sean on IG, Twitter, and FB at @seancroxton. Also, subscribe to his interview podcast, ...
…
continue reading
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…
continue reading
Hosted by psychotherapist Nikki Eisenhauer, M.Ed. LPC, LCDC. This show provides essential emotional education on Mental Health, HSP (Highly Sensitive People), Narcissists & Manipulative personalities, healing from Trauma and PTSD, calming your nervous system, inner child work, and setting healthy boundaries. Emotional Badasses are survivors, thrivers, seekers, and healers! Expand and awaken to your higher purpose, be more present and authentic, find strength in spirituality, quiet the monkey ...
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continue reading
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