Choose My Next Step

Choose My Next Step

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PRIORITY

PRIORITY

Why can’t I figure out what’s most important to start?

Why can’t I figure out what’s most important to start?

Why can’t I figure out what’s most important to start?

Why can’t I figure out what’s most important to start?

ADHD can make it hard to hold, compare, and rank several demands at once. Everything can feel equally urgent.

ADHD can make it hard to hold, compare, and rank several demands at once. Everything can feel equally urgent.

ADHD can make it hard to hold, compare, and rank several demands at once. Everything can feel equally urgent.

ADHD can make it hard to hold, compare, and rank several demands at once. Everything can feel equally urgent.

Choose My Next Step

Choose My Next Step

Help Me Compare My Top Three

Help Me Compare My Top Three

Do this with me

1

1

1

Write only the top three

Write only the top three

List only the three things competing for attention right now — not the whole plan.

2

2

2

Circle the biggest consequence if delayed

Circle the biggest consequence if delayed

Ask which choice matters most if it waits, then mark that one.

3

3

3

Do its first small step

Do its first small step

Choose the smallest visible action that moves the priority forward.

Quick PowerUp support video for you

A quick priority reset

A quick priority reset

Understand what's happening

Why is prioritising so hard?

Why is prioritising so hard?

ADHD can make it hard to hold, compare, and rank several demands at once. Working memory and planning may be overloaded by too many choices.

Urgency or interest may overpower importance. A visible priority can reduce the load and make it easier to begin.

What helps?

  • Limit the choices to two or three.

  • Ask, “Which has the biggest consequence if delayed?”

  • Agree on one next step — not the whole plan.

Helping someone else start

Try saying

Try saying

“Let’s narrow this to two or three choices. Which has the biggest consequence if it is delayed? Then we can agree on one next step — not the whole plan.”

What helps

What helps

  • Limit the choices to two or three.

  • Ask, “Which has the biggest consequence if delayed?”

  • Agree on one next step — not the whole plan.

Avoid

Avoid

  • Adding more choices or tasks to compare.

  • Pressing for a perfect decision.

  • Treating every task as equally urgent.

Still stuck?

Limit the choices

Limit the choices

Write down only the top two or three demands instead of every possible task.

Name the consequence

Name the consequence

Ask which option has the biggest consequence if it is delayed.

Choose one next step

Choose one next step

Choose the first small action, not the whole plan.

When additional help may be useful

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

ADHD PowerUp Cards provide educational and practical support. They do not diagnose ADHD or replace individualized medical or mental‑health care.

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