How to Plan a Project When You Have ADHD or Are Dyslexic

Starting a project can feel exciting, until your brain suddenly freezes. For many people with ADHD or dyslexia, ideas come easily, but organising them, sustaining focus and finishing the task can feel impossible. It’s not a lack of ability or effort; it’s how your brain processes information.

Through nature-based ADHD and neurodivergent coaching online and in Southend-on-Sea, I’ve seen that the key to success isn’t forcing productivity, it’s creating clarity, rhythm and accountability that suit your unique mind.

Step 1: Brain-jump everything

Begin by writing down all the ideas and steps related to your project, big or small, clear or messy. Don’t edit or organise yet. The aim is to empty your head so it no longer feels overloaded. ADHD and dyslexic brains think non-linearly, so this “brain-jump” captures ideas before they drift away.

Use coloured pens, sticky notes, or mind-mapping apps if you prefer visual structure.

Step 2: Ask “What needs to happen before this step?”

Once everything is written down, go through each idea and ask:

• What needs to be done before this step can happen?

• What do I need to complete it?

Breaking tasks into micro-steps helps prevent paralysis. “Write a blog” becomes “open document, list topics, choose one, write intro paragraph”. Smaller chunks make progress more visible and reduce feelings of overwhelm.

Step 3: Anticipate blocks before they appear

Consider what could prevent you from completing the project, and plan for those moments in advance.

Common blocks for ADHD or dyslexia include:

• Underestimating how long tasks take

• Losing focus without accountability

• Perfectionism leading to paralysis

• Forgetting details or deadlines

Ask yourself: What can I do to reduce these blocks? Maybe it’s setting reminders, scheduling co-working time, or lowering expectations of “perfect” and focusing on “done”.

Step 4: Use the “Who, What, Why, When, Where, How” framework

Who
Who can support you? Identify your accountability person — a friend, colleague or body double you can co-work with. Having another person present, even virtually, increases dopamine and motivation for ADHD brains.

What
Clarify what needs doing and why it matters. Define the aim of each step. If you can name a specific obstacle (“I lose interest halfway through” or “I get stuck on formatting”), you can create a prevention plan (“I’ll do it in two shorter bursts” or “I’ll set a timer for layout tweaks”).

Why
Motivation often disappears mid-project. Reconnect with your why: will finishing this reduce stress, save time, create more space for creativity? Visualise how you’ll feel when it’s done. For ADHD, emotional engagement drives follow-through.

When
Put each step in your diary. ADHD brains struggle with open-ended goals, so decide exactly when you’ll do each stage. Choose realistic time blocks and link them to your natural energy peaks — perhaps late morning or early afternoon.

Where
Where will you focus best? A quiet space, a café with gentle background sound, or outdoors with headphones? Different stages may need different environments. If you tend to wander off mid-task, create a “work basket” with everything you need ready to go.

How
Ask: How will I ensure this gets done? Do you need reminders, rewards or structure? For example:

• Work in short sprints (20–40 minutes).

• Use a visible progress board.

• End each session by listing what comes next, so you can pick up easily later.

Step 5: Add accountability and reward

Accountability keeps projects alive. Share your goal with someone you trust and update them regularly. Reward progress, not just completion — tick boxes, share wins, or take a break outdoors as a dopamine boost.

Celebrating small milestones trains your brain to associate completion with pleasure rather than pressure.

Step 6: Expect imperfection

Dyslexic and ADHD minds are creative and intuitive, but they can get caught in perfectionism. Your project doesn’t need to be flawless, it needs to exist. Done is always better than perfect.

If you lose focus, come back gently. Progress in bursts is still progress.

Step 7: Ground yourself in nature’s rhythm

Nature reminds us that growth happens in stages, seed, sprout, bloom, rest. Projects follow the same pattern. Take time between stages to pause, breathe, and recharge. A short walk, a moment of sunlight, or listening to my Beach Reset meditation can help reset your attention before the next step.

If you’re looking for support and accountability with your latest plan, book your free discovery session today.

Please Note:

This website is provided for informational purposes only and does not constitute providing medical advice or professional services. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition before making changes. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.