Bonus Article - Using "Now, Next, Later" to Help ADHD Brains Stay on Track
Why ADHD Brains Struggle with Task Management
People with ADHD often experience difficulty prioritizing information and tasks, controlling impulsivity, and an managing an overwhelming flood of thoughts. With hyperactive presentations, the brain moves too fast, making it hard to slow down and focus on what matters right now. With inattentive presentations, the brain often moves too slowly, making it hard to know where and how to start. This can lead to decision paralysis, frustration, feeling overwhelmed, or bouncing between tasks without completion.
One way to help is by externalizing the thought process using the "Now, Next, Later" framework. This method slows down decision-making, reduces overwhelm, and creates clear, manageable steps.
The "Now, Next, Later" System for ADHD
NOW – Highest Priority
Tasks that require immediate attention and should be completed before anything else.
Respond to an urgent client email
Submit today’s report before the deadline
Prepare materials for an upcoming meeting
Call a patient to confirm an appointment
Review critical financial updates for the business
NEXT – Secondary Priority
Tasks that are important but can wait until the "Now" tasks are completed.
Draft an outline for a new project proposal
Follow up with a colleague on pending feedback
Organize workspace for tomorrow’s work session
Research potential tools for process improvement
Schedule upcoming client or patient appointments
LATER – Lowest Priority
Tasks that need to be tracked but are not pressing. They will move up as space becomes available.
Develop long-term business strategy goals
Plan quarterly staff training sessions
Explore new marketing initiatives
Review potential software upgrades for efficiency
Outline ideas for next month’s content strategy
Why This Works for ADHD
Slows down decision-making – Prevents impulsive task-switching.
Externalizes working memory – Reduces mental overload by putting tasks in a visible system.
Creates a predictable rhythm – Builds a habit of sequencing tasks in a logical order.
Limits choices to avoid paralysis – By focusing only on “Now” and “Next,” it cuts through distraction.
How to Use This System
This framework should be placed on a single page with three sections labeled Now, Next, and Later. Tasks are categorized by your priority, not necessarily urgency or complexity. As such, it is important to consider your Values throughout this process and ensure you are tracking the correctly Externalized metrics.
As tasks from "Now" are completed, items from "Next" move up, and so on. This approach helps individuals with ADHD externalize information in a structured, visually clear manner, reducing overwhelm and improving productivity.
By using "Now, Next, Later," ADHD brains gain the structure, externalization, and mental breathing room needed to function more effectively. Instead of feeling overwhelmed, they can move forward with clarity and confidence.
