Stop, Drop & Plan is an ADHD time management system designed to help you break through overwhelm and identify what actually matters. In Episode 112, Mande shares this proven framework using the Now/Not Now list for task prioritization.
When your ADHD brain bounces between tasks, feels overwhelmed, and keeps adding “urgent” items to your mental load, the solution is clarity. This episode walks through the exact system Mande uses when managing multiple responsibilities.
The ADHD Overwhelm Problem
When you have ADHD, managing multiple tasks creates the “pinball effect”—bouncing from task to task without completion. You start on one thing, notice another urgent item, switch to that, notice something else. Before you know it, you’re overwhelmed and haven’t finished anything.
Mande discovered the real issue wasn’t the number of tasks. It was that she hadn’t planned her day.
The Stop, Drop & Plan Framework
Stop, Drop & Plan is an ADHD time management framework with three simple steps:
STOP — Notice when you’re bouncing between tasks (the “pinball effect”)
DROP — Get everything out of your head onto a Now/Not Now list
PLAN — Identify what actually has to happen today vs. tomorrow
The Now/Not Now List: Task Prioritization Made Simple
The Now/Not Now list is the core tool in the Stop, Drop & Plan ADHD time management system. It’s a two-column categorization system that separates:
- TODAY = Tasks that need attention today (highlighted in yellow)
- TOMORROW = Tasks for tomorrow (highlighted in orange)
- NOT NOW = Everything else (captured so your brain doesn’t have to hold it)
The Real Numbers:
When Mande used the Now/Not Now list with color highlighting, she discovered something crucial:
Her brain said: hundreds of urgent tasks Her reality: only 6 things actually needed to happen
This clarity changes everything about task completion and reducing overwhelm.
Why Stop, Drop & Plan Works for ADHD Brains
The ADHD brain processes information differently. When overwhelmed, your working memory gets overloaded trying to track all the tasks. The Stop, Drop & Plan ADHD time management system solves this by:
- Externalizing the task load — Getting tasks out of your head and onto paper
- Creating visual clarity — Seeing exactly what matters today vs. later
- Reducing decision fatigue — You’ve already prioritized; now you can execute
- Managing anxiety — When you see the real number of tasks, anxiety often decreases
Mande’s Complete ADHD Time Management System
Google Calendar for Time Blocking
Mande uses Google Calendar as her visual scheduling tool in her Stop, Drop & Plan ADHD time management system. She puts:
- Appointments and consultations
- Routines (get dressed, feed the cat, fill water, make bed)
- Time-blocked task work between appointments
- Time estimates for each task
Having routines on the calendar helps ADHD brains see that even basic tasks take time and deserve space on your schedule.
Physical Planner for Monthly Overview
Mande uses a disc planner system (also available through Martha Stewart; similar to Happy Planner) because:
- Pages can be removed or added (flexibility for ADHD brains)
- You can customize your system week-to-week
- It works beautifully with Google Calendar
She keeps her monthly overview there for:
- Recurring weekly business tasks
- Personal coaching appointments
- Reference points for the Now/Not Now list
The Now/Not Now List for Daily Prioritization
The Now/Not Now list is the core tool in her Stop, Drop & Plan ADHD time management approach. Mande uses a two-column template and categorizes:
- Business tasks on one side
- Personal tasks on the other
- Yellow highlighter for today
- Orange highlighter for tomorrow
- “Not Now” section for everything else
The Metallic Sharpie Marking System
Pro tip from Mande: use a metallic Sharpie (bronze) to mark completed tasks.
Why this matters for your Stop, Drop & Plan ADHD time management:
- Regular black pen doesn’t show marked-off items clearly (you’ll question if it’s done)
- Thick markers hide what the task even was (can’t reference it later)
- Metallic Sharpie shows completion clearly while keeping the task visible
This small change makes task completion feel satisfying and trackable.
The Planning Dopamine Trap
Planning triggers dopamine—which is great until it isn’t. Many ADHD brains get the “high” from creating a beautiful, detailed plan, then don’t take action because:
- The dopamine came from planning, not doing
- A perfect plan can feel intimidating to execute
- All your executive function went to planning, not action
Mande’s solution: Set a planning time limit (10 minutes), make a “good enough” plan, then immediately take action.
Spend equal time planning and doing. The imperfect plan you execute beats the perfect plan you never start.
This is a critical insight in the Stop, Drop & Plan ADHD time management system.
When Tasks Get Transferred Repeatedly
If a task keeps getting transferred to your list multiple times (4+ times), it’s on the wrong list. It’s probably not actually important to you. It’s time to move it to “Not Now (for now)” without guilt.
This helps keep your Stop, Drop & Plan ADHD time management system streamlined and realistic.
RESOURCES & TOOLS MENTIONED
📋 Disc Planner System (also available through Martha Stewart; similar: Happy Planner)
📋 Now/Not Now List Template — Available from Natalie Rebecca Designs on Amazon (works with disc planner systems)
🎯 Google Calendar — Free scheduling and time-blocking tool
⏰ Visual Timer — Helpful for time-boxing your 10-minute planning sessions
✏️ Metallic Sharpie (Bronze) — For marking completed tasks with clear visibility
INTERNAL LINKS TO ADD
(Link to these episodes on your site)
→ Episode 34: ADHD Coaching Strategies with Stephanie McEwan