Vague=Overwhelming; 1 Tip To Better Manage Your To-Do List

As an ADHD coach, one pattern I see over and over again is clients feeling overwhelmed by their to-do lists. Not necessarily because there’s too much on them, but because the items are too vague.

Take a look at this example:

❌ Prepare for meeting
❌ Clean house
❌ Work on presentation

While these tasks may look productive, they’re actually a major reason we shut down before we start. Why? Because they aren’t actionable. They’re big. Abstract. And they don’t tell our brains what the first step is.

For ADHD brains especially, this ambiguity can lead to avoidance, procrastination, or that “frozen” feeling of being stuck.

Here’s how we flip the script:

Break each item down into a clear, visible next step. Something small enough that your brain understands exactly what to do.

✔️ Review email and identify what I committed to complete before the meeting
✔️ Unload the dishwasher
✔️ Write a list of the main topics I want included on the slide

Notice the shift? These versions remove the fog. They give you a way in. Most importantly, they create a clear finish line so your brain can register: “Done!”

I call this “getting credit for your work.”

When your to-do list is made of vague intentions, you never get the satisfaction of completion. But when tasks are small and specific, you experience progress which boosts dopamine and builds momentum.

This is especially important for those of us with ADHD, who often struggle with task initiation and need external clarity to guide internal action.

Try This:

• 1. Look at your current to-do list.

• 2. Choose one vague task.

• 3. Rewrite it as a small, specific action you can take today.

It may feel silly at first, but I promise: it makes a big difference.

Remember:

🧠 Your brain wants to feel done, not tangled in endless possibilities.
✨ Small and specific beats big and vague every time.

Cheering you on as always!