How to Break Large Tasks into Manageable Chunks 

For adults with ADHD, completing large tasks can feel overwhelming, leading to procrastination and delayed task completion. A key strategy for ADHD task management is breaking big projects into smaller, more manageable chunks. This makes tasks feel less daunting, improves focus, and helps prevent burnout. 

Start with a Clear Goal 

Start by clarifying the overall aim of the task. Knowing the end goal provides both direction and purpose. Once you know what you are working towards, you can break the task down into smaller, actionable steps. 

Break Tasks into Subtasks 

Identify the major components or steps required to complete the task. For example, if you are writing a report, the task breakdown might look like this: 

• Research the topic 

• Create an outline 

• Write the introduction 

• Write each section 

• Edit and proofread 

Each subtask is now its own mini project, making it more approachable and less overwhelming. 

Use Planning Techniques 

Planning techniques can make tasks feel less overwhelming and more achievable for individuals with ADHD. 

Time Blocks: 

Set specific time limits for each subtask, like 25-minute work sessions (using the Pomodoro technique), followed by a short break. This keeps you focused and gives you regular moments to recharge. 

Prioritise Tasks:  

Identify which subtasks are most important or time-sensitive and tackle them first. Use a to-do list or digital task manager to help you visualise and track your progress. 

Celebrate Small Wins 

When you complete a chunk, take a moment to celebrate. Rewarding yourself, even in small ways, helps maintain motivation and builds a sense of accomplishment. 

By breaking down large tasks into smaller pieces and using effective planning techniques, you can overcome ADHD challenges and boost your productivity. For more personalised ADHD task management strategies, visit providers like ADHD Certify for expert consultations and support.

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to ADHD in adults.