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Why do I struggle with planning with ADHD? 

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Updated
ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Many people with ADHD describe planning as a constant uphill battle, knowing what needs to be done but feeling unable to map it out or stick with it. According to NICE guidance (NG87), difficulties with planning and organisation are part of the executive-function differences at the core of ADHD, not a matter of willpower. 

Discover if you have ADHD

Why ADHD makes planning harder 

Research consistently shows that ADHD affects the brain’s executive functions, the mental skills used to plan, prioritise, and monitor actions. Reviews such as Cognitive Impairment in Adult ADHD (2025) and Evaluating ADHD (2025) identifying weaknesses in working memory, sequencing, and goal management, making it harder to organise multi-step tasks or anticipating what is needed next. 

This means that tasks often get started without clear plans being made but are forgotten midway. As a result, people with ADHD can appear disorganised or inconsistent, even when they are trying their best to stay on track. 

What helps: NICE and NHS guidance 

Both NICE NG87 and the Royal College of Psychiatrists recommend a multimodal approach for planning and organisation difficulties: 

  • Medications such as methylphenidate or lisdexamfetamine improve attention and self-monitoring, supporting clearer thinking and follow-through. 
  • CBT and skills training target executive-function skills directly setting priorities, breaking down tasks, and learning time-management systems. 

A 2025 Frontiers in Psychiatry RCT found that adults who practised CBT modules focused on planning, time management, and activation improved both daily function and symptom control. 

Practical strategies that make a difference 

NHS and NICE resources emphasise that structure works better than willpower. Helpful approaches include: 

  • Scheduling a daily planning window of five to ten minutes to list and prioritise tasks. 
  • Breaking plans into visible steps and ticking them off for momentum. 
  • Using alarms or digital reminders for transitions between activities. 
  • Creating consistent routines at the same place, same time each day to anchor memory and reduce overwhelm. 

Private assessment and medication review services such as ADHD Certify operate within NICE-aligned frameworks and can help individuals establish personalised treatment and planning strategies. 

The takeaway 

Planning difficulties in ADHD are real, measurable, and manageable. They reflect how ADHD affects the brain’s organisation systems, not motivation or intelligence. With the right mix of medication, ADHD-focused CBT or coaching, and structured support, you can turn chaotic planning into practical systems that work in everyday life. 

Victoria Rowe, MSc
Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS
Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy. 

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