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How can I use checklists to stay organised? 

PostedOctober 27, 2025
UpdatedOctober 27, 2025
ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

For many people with ADHD, remembering what needs to be done can feel like a juggling act. Checklists help turn mental clutter into visible, achievable steps. According to NICE guidance (NG87, 2025 update), tools such as checklists, planners, and visual schedules are core non-pharmacological supports that strengthen organisation, planning, and task completion for people with ADHD. 

Try an online ADHD test

Why checklists work 

ADHD often affects working memory, making it harder to hold tasks in mind, and can lead to losing track of priorities. A checklist acts as an external “memory anchor,” showing exactly what needs to happen next. The NHS explains that visual aids and to-do list help structure time, increase focus, and make progress visible. Sheffield Children’s NHS (2023) recommends breaking larger jobs into smaller checklist steps, while Nottinghamshire Healthcare NHS (2025) highlights that visible task lists improve follow-through and reduce anxiety. Similarly, Leicestershire Partnership NHS advises that colour-coded checklists help sustain attention and reduce forgetfulness. 

The Royal College of Psychiatrists also promote checklists within CBT-based ADHD care, noting they reduce cognitive overload and make daily tasks more predictable. 

What the research shows 

Recent studies in  Frontiers in Human Neuroscience (2017) found that checklists and structured planners support dopamine-driven motivation; each ticked box provides a small “success signal” that reinforces focus and momentum. Evidence from cognitive-behavioural research also shows that externalising tasks in this way reduces procrastination and increases persistence. 

Charities such as the ADDISS echo these findings, recommending personalised checklists and visual planners to reduce overwhelm and strengthen executive skills. 

How to use checklists effectively 

  • Break down tasks into clear, simple steps. 
  • Keep lists visible on a wall, phone, or notebook. 
  • Use colours or symbols to mark priorities. 
  • Tick off or cross out items to create a rewarding sense of progress. 

Behavioural-coaching models such as Theara Change integrate checklist-based planning into NICE-aligned ADHD support frameworks. 

Takeaway 

According to the NHS, NICE, and RCPsych evidence, checklists are not just reminders; they are cognitive support. By turning thoughts into visible actions, they reduce memory strain, boost motivation, and help people with ADHD stay organised and in control of their day. 

Try an online ADHD test
Victoria Rowe, MSc, author for my patient advice - mypatientadvice.co.uk
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, author and a reviewer for my patient advice - mypatientadvice.co.uk
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.