Time Management Frameworks and Tools for Focus and Energy
Learn practical time management frameworks and tools that help you focus on what truly matters. Discover proven systems for prioritizing tasks, reducing overwhelm, and managing your energy—not just your schedule.
🧩 ADHD Friendly Productivity Frameworks
Eisenhower Matrix: Sort tasks into 4 quadrants to help you decide what is a priority for you.
Urgent & Important → Do now
Important, Not Urgent → Schedule
Urgent, Not Important → Delegate
Neither → Delete
Pareto Principle (80/20 Rule): Identify the 20% of tasks that create 80% of your results.
Pomodoro Technique: Work in focused sprints: 25 min work + 5 min break.
Time Blocking: Block calendar time for “Deep Work,” admin, or self-care.
SMART Goals: Write goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.
Keep a 2-list system:
Today List: max 3–5 must-do’s.
Parking Lot: everything else (so your brain stops spinning).
🔧 ADHD Friendly Productivity Tools
Google Calendar — Free scheduling tool for organizing events, setting reminders, and syncing alerts across devices.
Todoist — Task and project manager with nested tasks, priorities, and smart scheduling across web and mobile.
Goblin Tools — Neurodivergent-friendly app that breaks tasks into smaller steps and includes a tone checker.
Microsoft To Do — Simple, free checklist app that integrates seamlessly with Outlook and Microsoft 365.
Trello — Visual project management boards for individuals or teams using a flexible Kanban-style layout.
✨ Additional ADHD Friendly Tweaks
Color-code tasks by energy (🟢 = quick wins, 🔴 = deep focus).
Build transition time (5–10 min buffers) between meetings.
Pair Pomodoro sprints + Body Doubling (e.g., Focusmate) to stay accountable.
About the Author
Minal Kamlani is a trauma-informed ADHD recovery coach based in NYC. She works with neurodivergent adults in recovery from trauma, burnout, and survival-based coping. Her coaching blends structure and nervous system awareness to help clients reclaim function—without shame or perfectionism. Learn more at Higher Vibes Coaching.