EP 112: ADHD Time Management - Stop, Drop & Plan Your Day

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 ProblemWhen 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 FrameworkSTOP — Notice when you're bouncing between tasksDROP — Get everything onto a Now/Not Now listPLAN — Identify what actually has to happen todayThe Now/Not Now List: Task Prioritization Made SimpleThe 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 happenThis 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 doingWhy This Works for ADHD BrainsExternalizes task load (gets it out of your head)Creates visual clarity on prioritiesReduces decision fatigueManages anxiety through realistic task countThe Planning Dopamine TrapPlanning 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 TransferredIf 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 SharpieRelated Episodes👂 Episode 34: ADHD Coaching Strategies with Stephanie McEwan Send us Fan MailCLICK HERE for more resources. We're on this journey together!