ADHD To-Do List Template (Traffic Light System) | A Simple Daily Task Management System for ADHD & Overwhelm

When everything feels important, it’s hard to start anything. 

You write everything down… but suddenly your list feels just as overwhelming as your thoughts. 

This ADHD To-Do List Template is an entire Task Management System created to help you move beyond identifying what needs to be done and actually decide when to do things! 

Why does this work for ADHD brains? Instead of asking you to prioritize each day perfectly, this list uses a traffic-light system to reduce decision fatigue. It’s a clear visual cue that you can keep on your desk to help anchor you and move forward on your most important tasks without spiraling. 

🚦 Green = Do it now
🚦 Yellow = Do it soon
🚦 Red = Do it sometime

This is for you if: 

• You jump between tasks and struggle to finish them
  
• Everything feels urgent – even when it's not
  
• You’ve tried planners, apps, and sticky notes everywhere
  
• You experience task paralysis or exhausting “multitasking” 
  
• You want a system that actually works with your brain
  

This Task Management System was designed for use on a daily basis, but many use it to plan their week, month, or for specific projects. Print it, use a digital copy, or make it reusable with a plastic sleeve and dry erase markers. There is no “right” way – except the way that works for your brain! 

What you get: 

• 8.5 x 11 inch printable PDF
  
• Traffic-light task prioritization layout
  
• Space for notes and recurring tasks 
  
• Calendar header to mark date or timeframe
  

A Note From the Creator
This list was originally designed while navigating university and adult ADHD. It became a favourite tool for reducing overwhelm, and was later encouraged by an ADHD coach to be shared with others.

◄ PRODUCT SIZING ►
📏8.5 x 11 inch PDF, 1 page
📥 Format: High-quality PDF digital download
🖨 Printing Options: Print for home or use digitally on a tablet

Limited Use:
This product is a digital download for personal use only. Sharing, redistribution or professional use without proper licensing is not permitted. 
Need to use this with clients, students or groups? Purchase a Commercial License separately:

https://alannacarlson.ca/products/commercial-license-resources-digital-download-for-therapist-wellness-coach-for-client-care-materials-for-session-treatment-pdf-digital