Psychiatrist Peter Mark - Photo: Mads Stigborg
10 things that can make your week easier if you have ADHD, autism or depression
For many adults with ADHD, autism, but also depression, the challenge is not a lack of motivation, but creating structure, an overview, and realistic plans. The most effective strategies are often simple and consistent.
1. Plan the week once a week
Set aside 20-30 minutes every Sunday or Monday morning for weekly planning.
Review
- Calendar appointments
- Work and deadlines
- Family commitments
- Training and leisure
- Practical tasks
Ask yourself:
“What are the 3 most important things that need to succeed this week?
2. Use only one system
Avoid having information spread between
- Sticky notes
- More apps
- Calendar
- Notebook
Choose one primary system:
- Paper planner
- Google Calendar
- Microsoft Outlook
- Todoist or similar
3. Time block your calendar
ADHD brains often struggle with time perception.
So please book an appointment for:
- Work
- Administration
- Motion
- Shopping
- Pause
Not just meetings.
Plan less than you think
Most people with ADHD overestimate how much they can achieve.
Rule of thumb:
- Plan for no more than 60–70 % of the time you have available.
- Leave room for unforeseen events.
5. Break tasks down into micro-steps
Instead of writing “Do accounting”
Type:
- Find attachments
- Open accounting software
- Register January
- Register for February
The smaller the next step, the easier it is to get started
6. Make a daily “Top 3”
Every morning
- Most importantly
- Next most important
- If there's energy for it
When the Top 3 are done, the day is a success.
7. Match tasks with energy levels
Many people with ADHD experience significant fluctuations in energy and focus.
Example
- High energy → difficult tasks
- Medium energy → routine tasks
- Low energy → email, tidying up, practical things
8. Build in pauses actively
Short movement breaks often improve concentration.
Attempt:
- 25-45 minutes of work
- 5-10 minute break
Get up, go for a walk or stretch your body.
9. Have a fixed “weekly reset”
Choose one fixed day for:
- Reply to emails
- Pay bills
- Clear desk
- Update to-do lists
It reduces mental noise.
10. Use visual reminders
ADHD is often “out of sight, out of mind”.
Use
- Whiteboard
- Visible weekly schedule
- Calendar widget on the phone
- Post-it notes for temporary tasks
Example of an ADHD-friendly weekly plan
Sunday
- Weekly planning 30 mins
Monday
- Focus Tasks
- Administrative tasks are avoided
Tuesday-Wednesday
- Meetings and projects
Thursday
- Follow-up
- Phone call
Friday
- Letter tasks
- Weekly evaluation
- Plan for next week
Husk
The best planning system isn't the most advanced – it's the system you actually use every week. For most adults with ADHD, a combination of:
- a calendar,
- a short daily to-do list,
- weekly planning,
- And realistic expectations are better than complex productivity systems.