How to Use a ‘Done List’ When a To-Do List Doesn’t Work for ADHD
You sit down with the best of intentions. You write a to-do list. Maybe even color-code it. Then, five hours later, you’ve done 10 things—but none of them were on that list.
If you’ve got ADHD, traditional to-do lists often backfire. They feel like pressure. They trigger overwhelm. And worst of all, they can make you feel like you’ve accomplished nothing, even on your busiest days.
That’s where the Done List comes in. It’s the ADHD-friendly alternative that doesn’t shame you for what you didn’t do. It celebrates what you did—even if it wasn’t what you planned.
Let’s talk about why to-do lists are so tricky for ADHD brains, how a Done List flips the script, and what finally helped me feel productive without the guilt spiral.
Why To-Do Lists Don’t Always Work With ADHD
It’s not that you don’t want to get things done. It’s that the format of a traditional list often doesn’t match how your brain works.
1. They Trigger Perfectionism
A long list can feel like a pass/fail test. And if you don’t check everything off? Your brain might label the entire day a failure, even if you were busy and active.
2. They Assume a Linear Day
To-do lists are built around the idea that you’ll move from task to task in order. ADHD brains bounce. We start things out of sequence, respond to energy, and go where the dopamine leads.
3. They Ignore Invisible Work
Tasks like “emotionally processing a hard conversation,” “resting when needed,” or “starting laundry but forgetting to finish it” don’t get credit. But they still take effort.
4. They Don’t Flex With Shifting Attention
Your list says “write report.” Your brain wants to deep-clean the fridge. The mismatch creates friction. You feel off-track—even when you’re being productive.
Enter the Done List: The ADHD-Friendly Game Changer
A Done List is exactly what it sounds like—a list of things you actually did today. No judgment. No pressure. Just proof that your day happened.
What Makes It ADHD-Friendly?
- It’s flexible
- It reflects reality, not expectations
- It reinforces progress (instead of shame)
- It gives you dopamine for completion
- It helps you notice what your brain is drawn to
It’s not a replacement for a to-do list if you like having a plan. But it can work alongside it—or entirely on its own.
What My Done List Looks Like in Real Life
🟢 Sent email to landlord
🟢 Folded 2 loads of laundry
🟢 Prepped lunch
🟢 Researched new therapy options
🟢 Cried a little (still counts)
🟢 Took a walk even though I didn’t want to
🟢 Texted my friend back
🟢 Opened a scary letter (and didn’t die)
None of that was on my to-do list. But all of it mattered.
And writing it down helped me feel that it mattered.
How to Build Your Own ADHD-Friendly Done List
Here’s how to start one—no apps, no pressure, no perfection.
1. Pick a Place to Track It
You can use:
- A notebook or journal
- Notes app on your phone
- Whiteboard or sticky notes
- Daily page in Notion or Google Docs
- A section next to your to-do list
The best system is the one you’ll actually see and use.
2. Add to It Throughout the Day
Every time you finish something—even something tiny—add it to the list.
- Took vitamins
- Replied to a text
- Brushed teeth
- Started a project
- Rested when you needed to
No filter. No shame. If you did it, it goes on the list.
3. Include Invisible Work
This part is key for ADHD brains.
Examples:
- Managed sensory overload
- Dealt with unexpected stress
- Asked for help
- Didn’t snap at someone when you really wanted to
- Resisted a compulsion
These count. They’re real. They take energy. And they deserve to be acknowledged.
4. Review It at the End of the Day
At night, look over your Done List. Let it sink in. You did things today—even if your brain says otherwise.
If you want, highlight a few wins. Add a note: “This was hard today, and I did it anyway.”
It turns reflection into a source of encouragement instead of self-criticism.
Why This Helped Me More Than a To-Do List Ever Did
- I stopped feeling like a failure at the end of every day
- I started seeing patterns in what I was naturally drawn to
- I noticed when I was doing more than I thought
- I gave myself credit for the hard stuff—emotional, invisible, or boring
- I built momentum from what I had done instead of obsessing over what I hadn’t
In short: I learned to celebrate reality over expectations.
Want to Combine Both? Here’s How I Do It
My daily page includes:
- 📝 2–3 “Must-Do” items
- ✨ Done List section underneath
- 📌 One “Unexpected Win” box
This lets me aim for structure while staying honest about how ADHD really plays out.
Even if I don’t finish the must-do list, I still end the day with something to show for it.
Done List Variations You Might Love
- Sticky Note Wall – Add a sticky note every time you finish something. Build a visual stack of wins.
- Voice Memo Done List – Say what you did out loud if writing it down feels too structured.
- Text-a-Friend Version – Keep a running “Done List” chat with a fellow ADHD buddy for low-key accountability.
- Weekly Done Recap – At the end of the week, look at all your done lists. Celebrate how far you’ve come.
Make it visual. Make it fun. Make it yours.
What I Tell Myself Now
- “You did more than you think.”
- “Progress is happening even if it’s messy.”
- “This task didn’t get done, but look what else did.”
- “Every small win matters—especially the ones no one else sees.”
- “You’re not behind. You’re human.”
Conclusion: When To-Do Lists Fail, Done Lists Remind You You’re Still Moving
If you’ve got ADHD and traditional productivity tools make you feel worse instead of better, try flipping the script.
Start with what you did instead of what you didn’t.
Capture:
- The tasks you tackled
- The emotions you managed
- The distractions you navigated
- The life you lived
A Done List won’t magically give you more hours in the day. But it will help you see your effort clearly—and that alone can change everything.
