Pick tasks by energy, not by importance

Energy in ADHD fluctuates strongly through the day, and trying to run a task that doesn’t fit the current state is what triggers avoidance and stalling. So before picking what to do, assess your energy first, then assign tasks that match it — high-demand work to high-energy windows, low-demand work to the troughs — rather than forcing whatever the plan says. This is why the common advice to ‘eat the frog’ (do the hardest, most aversive task first) is a poor default for ADHD: leading with the maximum-friction task front-loads emotional resistance and can stall the entire day before any momentum is built. Sequence by energy and momentum instead — start with something that fits and lets you get moving, and reach the harder task once you have activation behind you. The aim is to work with the fluctuating energy state, not against a fixed importance order.