How to Schedule School Tasks When You Have ADHD (Without Burning Out)
Starting a new semester, or even just a new project, can feel overwhelming when you live with ADHD or executive functioning challenges. I want to name something right away: I don’t have ADHD myself, but I have been an overwhelmed university student who struggled to keep track of everything.
Over the years, working with so many students, I’ve seen that while scheduling is a helpful skill for everyone, it can be especially supportive for folks with ADHD because it takes pressure off the brain in really meaningful ways.
And honestly? This kind of planning is something I wish someone had taught me earlier.
When I was starting university, I remember staring at all my course outlines, already feeling behind before I’d even started. Every assignment, paper, and exam date seemed to float around in my head with no clear place to land. It wasn’t until I stumbled on a simple, visual scheduling method that things finally started to feel a bit more manageable.
Now, as a therapist here in Vancouver, I get to share that same approach with my clients. It turns something that usually feels stressful into something surprisingly grounding, and sometimes even a little bit fun.
photo by Paico Oficial on Unsplash
Why Scheduling Feels So Hard with ADHD
First, let’s be real: if you’ve tried a million planners, apps, or colour-coded systems and none of them stuck, it’s not because you’re lazy or bad at planning. ADHD brains just work differently.
Deadlines can sneak up because time doesn’t feel linear—it feels urgent all at once.
Executive functioning challenges can make it hard to start tasks, even ones you want to do.
The “mental tab” of remembering everything can drain your energy, even when you’re not actively working on schoolwork.
So the goal isn’t to “fix” you. The goal is to create a system that takes the pressure off your brain and helps you feel more settled.
Step 1: Start with the Big Picture (Monthly Calendar)
Here’s the method I love most:
Grab a monthly calendar (paper or digital, whatever feels easiest for you).
Go through each syllabus and write down every due date, exam, or big project.
Use colours if that feels fun (I’m a fan of colour coding, seeing the rainbow of tasks makes it more engaging).
Why this works: instead of assignments living in your head, they now live on the page. You can literally see what’s coming up, which lowers the “constant worry” feeling.
Step 2: Break It Down (Weekly Planner)
Next, choose a weekly or daily planner. This is where you map out when you’ll start each task.
Pick a start date for each big assignment (like two weeks before it’s due).
Write down bite-sized chunks of work—“choose topic,” “make outline,” “write 2 pages”—instead of just “write paper.”
Schedule study blocks for exams so you’re reviewing a little at a time.
Why this works: you don’t have to carry the mental load of “When should I start?” You’ve already decided. And once you’ve blocked off the time, you can let go of the stress until that moment.
Step 3: Build in Breathing Room
A common ADHD trap is underestimating how long something will take. The fix? Add buffer time.
If you think a paper will take 3 hours, schedule 5.
Leave blank spots in your week for unexpected life stuff.
Notice your natural energy rhythms and don’t schedule heavy tasks at times you know you’re drained.
This isn’t about being rigid. It’s about giving yourself enough space so you’re not scrambling at the last minute.
Step 4: Make It Yours
Your system doesn’t have to look like anyone else’s. Some people love digital apps. Others love physical planners with stickers and colours. Some prefer a giant wall calendar.
Ask yourself:
What feels satisfying to look at?
What would you actually enjoy keeping up with?
The best system is the one you’ll actually use.
The Payoff: Peace of Mind
One of my clients recently told me, “It feels so good to know I don’t have to think about my paper until Tuesday. I know I’ll get to it then.” That’s what we’re after.
Instead of carrying around a constant sense of “I should be doing something,” you get to actually rest when you’re resting. Your brain trusts that you’ve already made a plan.
And yes, this takes practice. You’ll adjust as you go. But every step you take to externalize your schedule is one step closer to less stress and more focus.
Final Thoughts (and a Gentle Invitation)
If you’re a student in Vancouver (or anywhere in BC) navigating ADHD, executive functioning challenges, or just a mountain of school tasks, you’re not alone. And there are tools that can help, not to make you someone you’re not, but to make life a little lighter.
This is the kind of work I love doing with clients: creating personalized systems, exploring what actually fits your brain, and finding a rhythm that works for you. Whether through counselling or even just sitting down together to map out a semester, I’d be glad to support you.
If you’re curious, reach out. We can take it step by step, at your pace.
FAQs about Scheduling and ADHD
What is the best planner for students with ADHD?
The best planner is the one you’ll actually use. Some students with ADHD prefer a physical planner with colour coding because it makes tasks more visual and engaging.
How do I stop procrastinating on assignments with ADHD?
Break assignments into smaller steps and schedule exactly when you’ll do each step. This takes away the mental burden of deciding when to start.
What if I can’t stick to a schedule?
That’s normal with ADHD. The goal isn’t perfection, it’s having a flexible system that helps guide you back on track when you drift.
