Coping with ADHD
Lesson 1: Using a Calendar and Task List
A calendar and task list are the foundation of organization. They’re not the only things you need to be organized but they’re absolutely necessary. Think of it like eating for your health: eating is required, but it’s not the whole picture. In the same way, a calendar + task list system is a necessary (but not sufficient) requirement for staying organized.
The goal isn’t to “try it once.” The goal is to practice long enough that it becomes an automatic habit.
Why you need a Calendar and Task List
Your task list: Your task list holds things you need to remember that aren’t tied to a specific date or time. It replaces random notes, scraps of paper, and “I’ll remember later.”
Your calendar: Your calendar is for anything that happens at a specific time or date—appointments, meetings, deadlines, events.
How they work together: You’ll often start with a task on your list and then schedule it by placing it on your calendar (a specific day/time). That’s how tasks become real plans. The calendar and task lists are building blocks for organization and planning in ADHD. Crease a plan a strategy to look at them EVERY DAY!
The non-negotiable rules
1) Your calendar + task list replace ALL loose paper
Paper gets lost. Instead of saving appointment slips, sticky notes, business cards, or reminders; copy the information into your system right away.
2) Phone messages become tasks
Any voicemail or message you need to follow up on goes on your task list as a to-do item. Bonus: If you add the date you completed it, you’ll have a record later if someone asks.
3) All appointments go on the calendar
No exceptions. No “I’ll remember.” No appointment slips.
4) All tasks go on the task list
If it matters, it goes on the list. Look at your task list every day and revise it as needed.
5) Don’t chase the “perfect” system
Perfection is the fastest way to end up with no system.
If you can’t decide what’s best, use something simple and start today. Stick with one system for at least 3 months so your brain can learn it.
6) Choose a system you’ll actually use
Paper planners, phone apps, tablets, computer calendars—there are many options. The best one is the one you’ll realistically use. If technology isn’t your comfort zone, keep it simple for now. You can always work on tech skills later as a separate goal.
A simple daily routine that makes this work
Morning (2–3 minutes):
Check today’s calendar
Pick 1–3 priority tasks from your task list
Schedule anything that needs a specific time
Evening (2 minutes):
Quick glance at tomorrow
Add any new tasks or messages
Move unfinished tasks forward (don’t just “hope you remember”)
Common traps (and what to tell yourself instead)
“I don’t have room to carry my planner/tablet.”
→ Keep it lightweight: one notebook, or one phone app. One system.
“I’ve never been an organized person—why start now?”
→ Organization isn’t a personality trait. It’s a skill you practice.
“If I write it down, I’ll be responsible for it.”
→ Writing it down gives you options and control. Avoiding it keeps you stressed.
The point of this lesson
This isn’t about becoming a new person overnight. It’s about building a system you can trust so your brain isn’t doing constant background work trying not to forget things.
Start simple. Stay consistent. Let the habit build.