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Writer's pictureCheryl Gigler

Mind-Mapping with ADHD: A Brain Friendly Way to Break Down Tasks and Save Time

Updated: Nov 18

A woman sits at a desk creating a colorful mind map with connected spokes in green, purple, orange, and yellow.

Do you have a list of unfinished tasks? Have you ever tried to tackle a project with many parts, only to become overwhelmed and quit?


If so, mind-mapping is for you!


Mind-mapping allows you to brainstorm the parts of a project, estimate a time frame, order the steps, create a list, account for the task in a planner and actually complete the task! All on one piece of paper!


Mind-mapping is a creative tool that works because it sidesteps many of the front brain tasks that are difficult for people with ADHD, such as planning, prioritizing, estimating time, pacing, sequencing, sustaining attention and modulating emotion.


Mind-mapping can work for any task, whether at home, writing a paper for school, breaking down a work-related project, planning a party or even packing for vacation. With mind-mapping, you will save time and experience success!


Try this: Get out a piece of blank paper and colored pens or pencils. You will want to use a different color for each step!

  1. Think of a project that will take longer than 4 hours.

  2. Put that topic in a circle at the center of the page.

  3. Brainstorm all of the parts of your topic, creating spokes stemming from the center circle. This is a brain friendly approach because it gets our thoughts out of our heads and onto paper without having to create a list. Now you will see everything connected to the project on one page.

  4. Estimate the time that it will take to complete the task connected to each spoke. Use a different color pen for this. You might ask someone to talk this through with you, as estimating time is difficult. Once you do each step you will see how close your estimate was.

  5. Add up your time estimates. How long will your project take in total? Let's estimate that it is 30 hours.

  6. What is your deadline? In the top right corner of the page write your deadline. If it is 3 weeks (or 21 days), back it up by 2 days. This will provide you with a margin. Your new deadline will be 19 days.

  7. How much available time do you have? You only have 6 hours a week to devote to the task which equals 18 hours. Your task is 30 hours. That means you will have to simplify your plan, get help for your plan (delegate) or cut out some parts (eliminate).

  8. Number each spoke or area in the order that you will do it (different color pen). Now that each part has a time frame, it will help you decide what order you will do it in. Some parts might be time sensitive, others may not. What order makes the most sense?

  9. Create a list using the numbers that you put on each area (spoke). Next to each number write down your time estimate.

  10. Take your list and your planner and write down when you will do each step of your project. Depending how long each step is, it might take a few days to get one step done. Your time estimate will help you in not only planning a time slot, but by knowing exactly what you will do when the time comes. You are mentally rehearsing each step before you actually do it.


Now that you have chosen a project and mapped it out, you can relax. Be sure to reward yourself when you are done!


With this brain friendly creative tool, you too can cross the finish line!


Need help creating your first mind map? Schedule a free consultation with an ADHD coach!

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