On a flight back to Montreal after visiting my family in England. I had a cool experience and a powerful lesson about how a simple tool (checklists!) helps you feel organized and supports your memory.

Here’s what happened!

I had a short hop from the UK to Paris, followed by a long-haul flight home. When I boarded the first plane, someone was sitting in my seat.

The flight attendant asked me to wait while everyone else got settled, and then she’d find me a seat.

While I waited, the pilot and co-pilot strolled onto the plane and invited me into the cockpit (this was before 9/11!). I got to sit in the jump seat; it was the best flight ever.

As we taxied down the runway, the pilots were chatting about ordinary things like what to pick up at Tesco later. But when it was time for takeoff, the tone shifted.

The co-pilot pulled out a big binder filled with checklists. He read each item line by line aloud while the pilot double-checked the corresponding switches and systems on the dashboard.

There was something about seeing the important job of keeping a plane full of passengers and aircrew safe with something so simple as a checklist that made me realize how powerful and underrated checklists are.

Checklists are also used in hospitals. When I was a nurse, before a patient went into surgery, we followed a pre-op checklist: confirming their ID bracelet, double-checking their X-rays and medical notes, and making sure jewelry and dentures were removed.

It was simple, but it kept everyone safe.
A small tool with a big impact.

You can use checklists too.

The ADHD Brain Loves Checklists.

In a world full of productivity apps and fancy planning systems, checklists can get overlooked. But they’re ADHD gold. They help you:

• Stay on track. They help you stay on task.
• Feel organized and competent. They provide structure to your day.
• Boost memory. They reduce the mental load; you don’t need to remember everything.
• Save time and energy. You can save your mental energy and follow the steps.

Helpful ADHD Checklists

Here are a few types of checklists you can create to stay organized, reduce overwhelm, and make daily life run more smoothly.

Before you leave your home checklist

List everything you need to have before you leave the house—phone, keys, wallet, lunch, bus pass, etc. No more running back upstairs three times.

Morning routine.

Shower? Check. Meds? Check. Teeth brushed? Check. A checklist helps your morning flow, especially when your brain hasn’t woken up yet.

Evening routine

List all the things you do before bedtime, like tidying up, taking meds, or setting out clothes for the next day. This helps you get to bed earlier because it’s easy to get distracted when you are tired.

For hobbies or activities:

If your favorite activity has a lot of gear (like painting, photography, or hiking), a checklist makes packing and prepping so much easier. I have one for long runs to help me remember everything I need.

For rarely done tasks (like taxes):

When you only do something once a year, it’s easy to forget the steps. Create a checklist while you’re doing it this time, and future-you will be so grateful.

At work:

Multi-step tasks are easier to finish (and less overwhelming) when you have a clear step-by-step list. It also helps you jump back in after interruptions.

 Anywhere you want to feel more on top of things:

Laundry day? Weekly meal prep? Hosting a gathering? A checklist can calm your brain and reduce decision fatigue.

I shouldn’t need a checklist.

Some people with ADHD hesitate to use checklists because they feel they “shouldn’t need” them or feel a checklist for things that seem “basic” is silly.

However, checklists are a secret weapon that helps you look and feel highly organized. And just because others don’t use them doesn’t mean they wouldn’t benefit from having one 🙂

Where to keep your checklists:

• In a binder (just like that co-pilot!)
• On the fridge or taped to the wall
• In your planner or journal
• On your phone
• Digitally, for those once-a-year tasks (print it out when needed)

How to make a checklist:

• For routines like getting ready in the morning, you might already know the steps by heart. Write them down!
• For less frequent tasks (like doing taxes or packing for a trip), create the list in real-time while you are doing the activity. Just jot things down as you go. 
• Test out your checklist a few times and make any alterations.
• Once it’s solid, type it up, pop it in a plastic sleeve—or laminate it if you’re feeling fancy!

In The Checklist Manifesto, author Atul Gawande, identifies some key points to help you draw up an effective checklist:

1. Have five to nine items. (You don’t need to include things you do automatically; just the things that get missed.)
2. Have all the items on one page.
3. Keep the list clutter-free.
4. Use upper and lower case text (as it’s easier to read).
5. Choose a font that you can read easily.
   

Checklists are simple, but they’re one of the most powerful tools in your ADHD toolkit. They help you feel steady, confident, and more in control.

What checklist are you going to make first?

If you are inspired to create your first checklist, you’ll love this free customizable checklist I made for you. It’s Perfect for organizing your routines, tasks, and projects in a way that works with your brain!

Learn how to follow-through with your checklists (and more!) by checking out the Untapped Brilliance Club 🙂