I posted a poll recently asking about checklists. And what I found was interesting.

Most of my subscribers thought there was only one type of checklist. But there are actually four types of checklists that can be truly transformational…especially if you (or a loved one) has ADHD.

In this post, we are covering all four checklists and how you can use them to keep your brain on track.

The Obvious Checklists

This is the “action step” checklist. The classic “do-this-then-do-that” kind of list.

It walks you through a task in a clear, linear sequence. Think of it like your morning routine:

• Brush your teeth
• Put on deodorant
• Drink the coffee
• Eat food
• Make yourself feel pretty
• Get dressed
• Grab your bag and keys

This type of checklist is perfect for those times when you need step-by-step guidance, especially for routines or processes that have to be done in a specific order. They’re ideal for morning and evening routines, getting out the door on time, or even helping kids learn independence with chores.

I prefer these types of checklists for days I am feeling scattered. That way I don’t have to try to remember what is next. I can just do what I already thought of because it is on a checklist.

Try it for:

• School morning routines
• Packing lists
• Step-by-step DIY projects

Big Picture Checklists

These are perfect for tackling overwhelming projects. Instead of looking at one huge, vague task like “Organize the office,” this type of checklist helps you zoom in on the individual parts so your brain doesn’t shut down.

Let’s say your goal is to organize your office. That’s… a lot. So instead, break it down:

• Declutter desk drawers
• Clear the desktop
• Sort and organize the craft desk
• Tidy up the kids’ workspace
• Go through kids’ desk drawers
• Organize the supply cart

Now the project doesn’t feel like a mountain—it feels like a bunch of small hills you can tackle one at a time. Breaking it down this way is incredibly ADHD-friendly and helps you build momentum.

Try it for:

• Spring cleaning one room at a time
• Organizing closets, garages, or craft rooms
• Prepping for back-to-school or moving

Yes, This One Is A Checklists

It’s habit tracking!

Okay, this one doesn’t always get lumped into the “checklist” category, but let’s be honest—it is. Habit trackers are just checklists with a timeline. You’re basically saying: here are the things I want to do every day (or week), and I’m going to track whether I actually did them.

You can use a habit tracking app on your phone (I do!) or just go old-school with a printable. The key is to make it visual and consistent.

Examples of habits to track:

• Take meds
• Drink water
• Read 10 pages
• Journal
• Move your body
• Unload the dishwasher

This type of checklist helps you notice patterns, celebrate wins, and make gradual improvements over time.

Read More Habit Tracking Tips:

Creating Organizing Habits: The Power of Habit Tracking

What Are Organizing Habits

Peak Productivity: Unleashing Your Full Potential

Checklists For Remembering

These are lifesavers for running a home—especially when you’ve got a lot of moving parts (like kids, pets, or just life in general). These checklists are filled with all those routine things you need to remember to do weekly or monthly.

Here’s what mine might look like:

• Clean out the fridge (before garbage day)
• Give the dog a bath
• Wash the sheets
• Grocery shopping
• Restock lunchbox snacks

What I love about routine checklists is that they take the mental load off. I don’t have to remember everything—I just check the list. And if someone asks, “How can I help?” I can literally point to the list and say, “Pick one.”

These checklists are included in my ADHD Family Planner, and I use them daily. Even if I don’t check things off in real-time, I review them at the end of the day as a mental reset.

Which Checklists For ADHD Brains Works For You?

The real magic happens when you use different types of checklists for different needs. They don’t have to be one-size-fits-all. Action steps keep you focused, habit trackers build consistency, big-picture breakdowns reduce overwhelm, and routines keep the household humming.

If checklists haven’t worked for you in the past, it might be because you were using the wrong type for the task. Try experimenting with these four types to see what works best for your brain and your life.