Three Easy Ways for Teens with ADHD to Stay Organized
If you identify with ADHD, staying on top of school projects and goals can feel impossible. Long to-do lists get overwhelming, deadlines sneak up, and sometimes, your brain just doesn’t want to start. But don’t worry—you don’t need a complicated planner or strict schedule. You just need a system that works for your brain. Here are three simple and ADHD-friendly ways to stay organized for short-term, mid-term, and long-term projects.
1. The Sticky Note Roadmap
🟡 Great for: When you want to “see” all your tasks in front of you.
How It Works:
Get a wall, whiteboard, or notebook and three colors of sticky notes.
Short-term tasks (daily/weekly) go in a “Now” section.
Mid-term tasks (monthly) go in a “Next” section.
Long-term tasks (big projects/goals) go in a “Later” section.
As you finish tasks, move them to a “Done” section (or just throw them away).
Why It Works:
✅ Easy to move things around.
✅ Helps you see what needs to be done.
✅ Makes tasks feel smaller and less overwhelming.
🔹 Tip: If you prefer digital tools, try a kanban board in Trello or Notion instead.
2. The 1-3-5 Rule
🔵 Great for: When you are overwhelmed by long to-do lists and need help prioritizing tasks.
How It Works:
Each day, pick:
1 Big Task → The most important thing to do today.
Draft a report outline.
3 Medium Tasks → Homework, studying, or small parts of a bigger project.
Finish a math worksheet, proof a report, and practice a speech.
5 Small Tasks → Quick things that don’t take too much mental energy.
Update your planner, make your lunch, tidy up your desk, plan study buddy time, and review your list of projects.
Why It Works:
✅ Keeps your list short and clear.
✅ Helps you focus on what matters most.
✅ Finishing small tasks gives you a dopamine boost (hello, motivation!).
🔹 Tip: Use a whiteboard, notebook, or a notes app to write your 1-3-5 list each morning.
3. The Timer + Checklist Method
🟣 Great for: When you are procrastinating starting tasks.
How It Works:
Short-Term Tasks: Set a 15-30 minute timer and work on one thing at a time.
Brainstorm ideas for 15 minutes.
Mid-Term Tasks: Break bigger projects into small steps and do one step each day.
Write 1-2 paragraphs per day for a week.
Long-Term Goals: Keep a simple checklist to track progress over time.
Check your progress every few days to stay on track.
Why It Works:
✅ Timers create a sense of urgency (good for ADHD brains).
✅ Small steps make big projects feel less scary.
✅ Checklists help you see your progress, which keeps you motivated.
🔹 Tip: Use a phone timer or an app like Forest to stay focused.
Final Thoughts: Pick What Works for You
You don’t need to follow all of these methods—just try one and see how it feels.
✔ Need something visual? → Try Sticky Notes.
✔ Struggle with prioritizing? → Use the 1-3-5 Rule.
✔ Have trouble getting started? → Use a timer and checklist.
Staying organized with ADHD isn’t about being perfect—it’s about finding what works for you.