Boost ADHD Productivity: The Power of the 'Not-Doing' List

EXPLORE RESET ADHD ACADEMY

When in the course of human events it becomes necessary to track all of those things you intend to do, it is commonly recommended to make what is known as a “to-do list.” Yes, it is necessary to create such a list, for those of us with ADHD have trouble remembering all we intend to do. Memory is not our friend. It is fickle, so it becomes imperative to externalize our intentions.

Equally important, however, is the need to make a list of those things you do not want to do or are not worth your time. Therefore, I say to you: Make a not-doing list.

What Goes on This List?

In short, what goes on this list is, not what you are going to do, but what you do not intend to do. That seems simple enough, but it is not so. It is much easier to name things we want to do or think we want to do than to name the things that would waste our time. So, spend some time to think about what is a waste of your time or is not necessary for you to do.

What Do I Have on My Not Doing List?

Right now, I only have one thing on my not-doing list. That one thing is rearranging my office. I have rearranged my office once or twice since I set up in this spare bedroom of my house, and the temptation is there to do so again. But, I know it would not be a good use of my time, and it would only be to satisfy this perfectionistic tendency I have. My office does not need to be perfect, so on my not doing list it goes!

Ever since I decided to create a not-doing list for myself rearranging my office has been the sole thing on my list. I could add marketing to that list because I have delegated that task. But, what did I do when I delegated that? I added “Do whatever my marketing person tells me to do” to my “Things I’m Doing” list (a list for all of my ongoing projects). Both lists are on reverse sides of the same piece of paper, and both need to be updated.

Creating Your Not Doing List and the Benefits Therein

If you find yourself constantly falling behind on projects, consider making a “Things I’m Doing List” to record all of your intentions. However, if you make such a list, it will be necessary to create a not-doing list as well. Creating a not doing list frees you up to do the things you want to do. Instead of falling down the rabbit hole of doing unimportant things, you can easily say to yourself, “I’m not doing that.”

It is also important to remember that things can come on and off your lists whenever you want. You can even move a task from one list to another. You have ultimate say in how your time is spent. If there is something that lights your fire, put it on your to-do list. If a task does not serve you, put it on your not-doing list.