How can I prioritise tasks at work with ADHD? 

For adults with ADHD, managing a busy workload can feel like juggling too many things at once. Deadlines blur, priorities shift, and it’s easy to feel stuck before even starting. But research and clinical guidance show that a few simple structures can make work feel far more manageable. 

1. Start small and chunk your tasks 

According to the Buckinghamshire NHS Adult ADHD Service (2024), breaking large projects into smaller steps helps reduce overwhelm and builds motivation. Each “mini-goal” completed provides a dopamine boost, strengthening focus and follow-through. 

2. Visualise your priorities 

The East London NHS Adult ADHD Pack (2025) recommends using visual tools like colour-coded task lists, digital planners, or sticky-note systems. These make priorities clear at a glance and can be rearranged as workloads change. 

3. Focus on your top three 

NICE guidance (2024) suggests limiting your daily goals to just two or three essential tasks. ADHD brains can become overloaded by endless lists a focused plan keeps your energy where it counts most. 

4. Use structure, not pressure 

Studies in the BMJ (2025) show that regular check-ins, environmental cues, and short timed sessions (like the Pomodoro technique) support task completion without burnout. Scheduling breaks and using accountability partners can also prevent last-minute rushes. 

5. Reward your progress 

Both Mayo Clinic and Cleveland Clinic highlight the power of small rewards a walk, coffee, or quick message break after finishing priority tasks. Reward-based routines help train focus and make work feel more balanced. 

Takeaway: 

Managing priorities with ADHD isn’t about doing more it’s about doing what matters most. Using structure, visuals, and reward systems can turn chaos into clarity, boosting both confidence and productivity. 

If you’re struggling to manage focus or workplace organisation, you can explore tailored strategies and online ADHD assessments at ADHD Certify.