The "Not-Doing" Worksheet

Figure out what actually matters (and give yourself permission to let the rest go)

You’ve spent years carrying guilt about everything you couldn’t do, couldn’t finish, couldn’t prioritize “correctly.” If you were diagnosed late in your life, these endless apologies and self-blame may have added up to a crippling sense of shame.

This worksheet helps you stop apologizing and start choosing. It walks you through a brain dump of all those competing demands screaming at you, a reality check that separates actual crises from fake urgency, and a “Not-Doing” list for peace of mind. Struggling to prioritize happens because looking through tasks and picking out important or urgent items often requires working memory, time visualization skills and time estimation, which can all be difficult with ADHD.

This worksheet pairs with our core newsletter on why your ADHD brain can’t tell the difference between what’s urgent and what actually matters, and how to figure out what deserves your energy right now.