Eisenhower Box Offers Prioritization Help for Adults With ADHD

A simple organizational tool called the Eisenhower matrix can help people with attention-deficit/hyperactivity disorder (ADHD) prioritize tasks on their daily to-do lists, advised psychologist Rob Rosenthal, PsyD, an assistant clinical professor of psychiatry at the University of Colorado Anschutz Medical Campus in The Conversation.

“With the to-do list, it’s crucial to break tasks down into manageable parts and then prioritize them,” wrote Dr Rosenthal, who leads a therapy group for adults with ADHD. “Knowing what to prioritize can be difficult, but one helpful approach is the Eisenhower matrix."

The Eisenhower box is essentially a square divided into 4 quarters. On the top left is the "Do This Now" portion, which is reserved for urgent and important tasks (for example, a work assignment due tomorrow). On the bottom left is a "Delegate This" portion, in which urgent but unimportant tasks are listed (such as a job someone else can handle). On the top right is a "Do This Later" portion, where important but nonurgent tasks, such as long-term assignments, are recorded. On the bottom right is the "Delete This" portion, which is for unimportant, nonurgent tasks.

RELATED>>COVID-19 Impacts Daily Lives of Adults With ADHD

With adult ADHD, urgent but unimportant tasks can elicit unwarranted priority, the psychologist advised, especially when they are at the request of another person.

“[D]oing something for someone else can lead to quick positive feedback and provide a welcome break from what may be a stressful task,” Dr Rosenthal wrote. “The Eisenhower matrix prioritizes what’s most important instead of what’s most immediately gratifying.”

The piece also suggests distractibility delays (focusing on work for 25 minutes at a time followed by a 5-minute break), body doubling (working alongside a companion who is working, too), a regular sleep schedule, and social support.

“A support system is critical to staying on task, both to hold yourself accountable and to get encouragement,” Dr Rosenthal advised. “Your support network could include friends and family, a therapist, group therapy, or an online forum to share goals and receive feedback.”

Reference

Rosenthal R. These strategies and life hacks can help anyone with ADHD, as well as those who struggle with attention problems but don’t have a diagnosis. The Conversation. Published online May 12, 2022. Accessed May 26, 2022.