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 

Send us a text

CLICK HERE for more resources. We're on this journey together!