Living with ADHD can make daily planners feel like the enemy. With brains that fluctuate between hyperfocus and hypofocus, completing tasks within a specific time frame is easier said than done.

Countless memes and social media posts reference the toxic cycle of procrastination and panic that can develop as a result. Keeping track of personal and professional responsibilities is harder for us ADHDers. For this reason, I believe planners are a vital tool for ADHD adults.

I invite my clients to keep two daily planners: One for short-term, daily tasks and another for long-term plans and goals. If used correctly, they will ensure you spend less time stressing and more time being productive. Use your long-term list as a brain dump of sorts, writing down all the projects and goals you’re working towards. Your short-term planner is where you’ll transfer relevant items each day, dividing them into multiple actions when necessary.

The specificity of items on your daily to-do list is crucial to its efficacy. Focusing on clear and concrete tasks can help you stick to your goals and avoid the overwhelm of vague and ambiguous items. Breaking down large tasks into smaller, manageable steps is also beneficial. For example, if you find you often get distracted while cooking, it might be helpful to break that task down into separate items such as: “mince vegetables,” “boil pasta,” and “load dishwasher.” This will help you stay on task, and checking off each item may give you a sense of accomplishment.

I also invite you to incorporate visual elements into your to-do lists, as drawings and photos can help the ADHD brain retain memories and stay engaged. Research suggests that combining visual cues with accompanying notes helps those tasks stay top of mind and ensures clarity. Some also find it helpful to prioritize each item using symbols or numbers — exclamation marks like (!) (!!) (!!!) will do the trick.

These to-do lists are only effective if you work with your ADHD, so take your preferences and needs into consideration when deciding when to make the daily to-dos. Some may find it helpful to jot down their tasks for the following day before bedtime so they don’t have to make any decisions first thing in the morning. Others may prefer starting their day by creating a list, kickstarting their focus and organization. You might have to try a few different methods before you find one that sticks.

It’s crucial to keep the list in a place where it can be easily seen and accessed throughout the day. Some may prefer to write their lists by hand so they can add doodles and cross items off as they go. Others, like myself, choose to go virtual so you never have to worry about losing it. Either way, make sure your list is readily accessible so you can check off and add new items as needed.