We’ve all been there — chasing the next big productivity hack, hoping it’ll be the one that finally sticks. We’ve stacked our shelves with the latest self-help bestsellers or downloaded the trendiest new productivity app. The promise of finally getting everything in order is always so tempting!
For people with ADHD, that search can feel like a full-time job. Every new system seems to glimmer with potential, but more often than not, it’s like trying to fit a square peg into a round hole; each method feels like it’s built for a brain that functions just a little differently than your own.
So where does the Getting Things Done (GTD) method fit into all this? On the surface, it sounds like the perfect solution. But for someone with ADHD, whose mind may dart between creative bursts, moments of hyperfocus, and distractions that come out of nowhere, does it really offer what’s needed? Or does it risk piling on even more steps to an already overwhelming process?
In this post, we’ll dive into the core principles of the GTD method and take a closer look at whether it aligns with the way ADHD brains are wired.
What is the GTD method?
The GTD Method comes from a school of thought by David Allen which suggests a cluttered mind is a less effective mind. When you're mentally juggling all your tasks, priorities, and ideas, it’s easy to feel overwhelmed and lose focus.
To address the mental clutter, the GTD Method is a way to offload thought onto an external system that’s more organized, freeing up enough space so you can be productive and stay on track. You can always sift through your tasks and decide which needs more attention through this method.
GTD has five core steps:
- Capture your tasks and ideas into one place
- Clarify the best ways to carry them out
- Organize tasks based on their order of priority
- Reflect on your tasks so they stay relevant
- Engage them based on how urgent and stress-free they are
🧠 Does GTD work well for ADHDers?
The GTD method can be helpful for some ADHDers because it offers flexibility and room to make it your own. However, it was designed with the assumption that users can stay focused, make quick decisions, and organize information well — all of which can be challenging for people with adult ADHD. This can make GTD feel overly structured and hard to stick with unless it’s adapted to suit individual needs.
Luckily, tweaking certain parts of GTD can make a big difference. For example, the capture step allows ADHDers to quickly write down ideas and tasks, which helps keep their mind clear. The reflect step is also helpful for reviewing tasks and keeping priorities in check.
By personalizing GTD to use the parts that work best, ADHDers can avoid stress and boost productivity in a way that fits them.
💡 How to make GTD work for your ADHD brain
For ADHD brains, the key is to personalize the GTD method by tweaking its principles to match how your brain naturally works. If some parts of the method don’t fit, no problem! Adjust, adapt, and build a system that feels right for you. Here’s a breakdown of GTD principles with ADHD-friendly tips to make it work in real life.
1. Capture
For ADHD brains, capturing ideas as soon as they pop up is essential to avoid forgetting them. Use a notes app on your phone for quick access, or try voice-to-text when you’re on the go. Another option is to keep brightly colored sticky notes in places you see often, like your fridge or desk, to jot things down fast and keep them visible.
Tip: Keeping these tools within reach means you’ll be able to capture ideas without interrupting your flow.
2. Organize the essentials
Setting aside 10 minutes each day to sort your captured ideas can help prevent overwhelm. Use a simple digital tool, like Trello, with a few main lists: an “inbox” for new ideas, “today” for immediate tasks, “this week” for bigger goals, “waiting for” to track what you’re waiting on, and “someday/maybe” for future plans. This setup makes it easy to see what’s essential without endless scrolling.
Tip: Use a fun timer to make your daily organizing session feel like a quick, manageable part of your day.
3. Break down big tasks
Large tasks can be daunting, so breaking them into specific, small steps can make them more approachable. For example, instead of just writing “organize closet,” list steps like: sort shoes, fold sweaters, and arrange hangers. This way, you can start with just one mini-task, and each step you complete builds momentum.
Tip: Keep a sticky note of mini-steps for recurring tasks — it’ll be easier to start when it’s time to tackle them.
4. Review regularly (stay flexible)
Daily and weekly reviews give you a clear path forward and prevent last-minute stress. Take five minutes each morning to go over your “today” list and do a 20-minute weekly review on Sundays to plan ahead.
Tip: ADHD coaching can help review your progress regularly. ADHD coaches work with you to understand what works and how to plan for the future.
5. Be accountable and reward yourself
Adding accountability and small rewards can boost motivation and help you stay consistent. A weekly check-in with an accountability buddy or an ADHD coach adds support, and rewards —like 15 minutes of your favorite activity for finishing tasks or a movie night for reaching weekly goals — makes the effort feel worthwhile.
Tip: You can try out body doubling for accountability. Pick rewards you genuinely look forward to — they make even small wins feel more satisfying.
⚖️ The pros and cons of GTD for ADHD
Understanding the pros and cons of GTD can help people with ADHD decide if it’s a tool worth trying. Here’s a quick breakdown to make that choice easier.
Pros
- Clear structure and routine. GTD offers a structure that can be grounding for minds with adult ADHD. The method’s five key stages create a consistent pattern to reduce the mental clutter associated with scattered, unstructured tasks.
- Prioritization is made simple. One of the hallmarks of ADHD is the challenge of prioritizing tasks effectively. GTD’s workflow guides users to clarify and organize tasks, making it easier to determine what needs attention now versus what can be deferred. This helps with maintaining focus and prevents getting lost in endless to-do lists.
- Reduces procrastination and decision fatigue. The capture phase in GTD encourages catching tasks as soon as they come to mind, reducing the likelihood of procrastination. This also lightens the cognitive load by freeing up mental space, as there’s less need to hold information in working memory.
Cons
- Overwhelming steps and complexity. The detailed steps of GTD can become daunting, especially for ADHD minds that may struggle with extensive systems. The method's requirements for capturing and categorizing can feel like an extra workload, creating friction instead of facilitating ease.
- Perfectionism. ADHD minds may struggle with perfectionism, and GTD’s emphasis on organization can sometimes exacerbate this tendency. When things don’t go exactly as planned, it’s easy to abandon the system altogether, rather than make small adjustments to adapt.
- Maintenance can be challenging. ADHD minds often struggle with consistency, and GTD requires regular “reviews” to stay on top of tasks. Keeping up with these reviews can feel tedious and lead to burnout, making it difficult to sustain the system long-term without solid routines in place.
Ready to get things done?
With the right adaptations, GTD can be an effective tool for organizing and reducing stress, but it’s okay if only parts of it work for you. If you’re considering GTD, try starting small. Pick one or two steps, like capturing tasks or setting up a simple review process, and build from there. By experimenting with what feels helpful, you can create a system that supports you without feeling overwhelming.
Ready to give GTD a shot? Start with the basics, adapt as needed, and watch how even small changes can make a big difference in managing your ADHD.
