Struggle with ADHD-like procrastination and disorganization?

A Simple Way to Start the Day Organized (and Feel Better)

I work with many clients who, whether formally diagnosed or not, think of themselves as ADHD-ish or Spectrum-ish. A common theme is difficulty with: initiating tasks—especially unappealing ones, making decisions, keeping focus, and organizing work.

Like so many challenges in my practice, these struggles reinforce each other in a cycle that feels hard to break.

A Familiar Pattern

Take Mapel as an example. On any given day, Mapel knows there’s a list of things that “should” get done. Some carry over from yesterday or last week; others pop up fresh this morning.

Mapel already feels anxious about forgetting something and guilty for not starting sooner. They dive into the most obvious task, but nagging worries keep interrupting. Before long, Mapel is scrolling on their phone for relief, losing track of where they left off, and struggling to restart. The result? A frustrating, unproductive day—and more self doubt and self-criticism.

Sound familiar? Here’s a practical and mental reset you can try.

Step 1: Remember You Have a Choice

If your daily work feels meaningless, ill-fitting, or exhausting, pause. You don’t have to do it. Many people—especially neurodivergent folks—get stuck in jobs or situations that feel like uphill battles. Even if you don’t change today, reminding yourself you could choose differently can lighten the load.

Step 2: Make a Quick List

Write down your tasks and projects, big or small. Put a check mark next to the ones that are truly important or urgent. Don’t worry about capturing every detail or step—you’ll refine later.

If you need prompts, skim your email (without replying) to jog your memory. And don’t forget to include:

• Fun you want to have

• Things you want to feel proud of accomplishing

• People you want to connect with

• Self-care you want to prioritize

Step 3: Give Yourself Breaks

Breaks are healthy. Listen to your brain and body, but set a timer so you know when to return to your list.

Step 4: Break Down the Big Stuff

For your most important or urgent tasks, jot down the smaller steps. They don’t need to be perfect. Perfection clogs progress—clarity is what we’re after.

Step 5: Put Tasks in Order

When you’re ready, arrange tasks into a loose sequence. This isn’t final; adjust as you go. Use your calendar or alarms to schedule time with yourself or others if collaboration is needed.

Step 6: Start Small to Spark Motivation

Here’s the key: do the smallest step—or the most interesting step—first. Motivation follows action, not the other way around. Even tiny progress releases dopamine and helps momentum build.

Step 7: Celebrate the Reward

Check off steps as you complete them. That way, your brain doesn’t have to hold everything in working memory. Notice your wins and take pride in them.

Step 8: Let Decisions Be “Good Enough”

Decisions don’t need to be perfect. You can always adjust later.

Step 9: Treat It as an Experiment

You won’t nail this perfectly on day one. Think of it as a one-week experiment. At the end, ask yourself:

• Did it save or cost time?

• Did I feel more organized?

• Did I feel better overall?

Chances are, you’ll find that a simple morning structure can set a very different tone for your day.