Task Jumping: Why It Is Difficult to Get Things Done with ADHD

What is Task Jumping?

Task jumping isn’t a clinical term, but a common way to describe context switching, when your attention shifts from one task to another. While we often think of task jumping in relation to care tasks or life admin, it can happen anywhere: at work, during conversations, or even while relaxing.

At its core, task jumping relates to executive dysfunction, particularly difficulties with task initiation, working memory, and inhibition control.

• Task initiation: When a task feels boring or overwhelming (like doing the dishes), the brain seeks stimulation elsewhere, leading to jumping to a more interesting or easier task.

• Working memory: When your attention shifts, the original task can slip your mind, hence the open cupboards and half-folded laundry.

• Inhibition control: This is the brain’s ability to filter out distractions. Many neurodivergent people struggle with this, which is why the “distracted by squirrels” joke exists; it’s a playful example of challenges with inhibition control.

The Stigma Associated with Task Jumping

I’d be a hypocrite if I said task jumping could be “fixed” with a few strategies. In fact, while writing this post, I task jumped to answer emails.

What I want you to know is this: task jumping, and the shame or guilt that often comes with it, is not your fault. Your brain simply works differently. It’s not broken, lazy, or disorganized, it’s just wired differently.

Okay, Now What?

If you can, try leaning into task jumping in low-stakes situations. For example, if no one’s coming over and you bounce between laundry, dishes, and vacuuming, that’s okay. Many neurodivergent people eventually complete everything if given enough time and flexibility.

However, when you’re facing a deadline or time-sensitive task, jumping around may not be possible. That’s when a few focus strategies can help.

Brain Dump To-Do List

The brain dump to-do list is one of my favourite tools, both personally and professionally. Grab a piece of paper or open a notes app and write down everything on your mind: care tasks, appointments, work projects, financial errands, relationship check-ins, anything that feels unfinished or needs attention.

Next, group your list into categories such as work, home, medical, financial, and relationships. Then, use a highlighter to mark the top three priorities in each category. If helpful, break those tasks down into smaller, more manageable steps.

This method works because it honors how neurodivergent brains think; we naturally jump between ideas and remember things out of order. A brain dump gives those thoughts a safe home so you don’t lose track of them, even if you can’t act on them right away.

Section Cleaning

When cleaning, it’s easy to get distracted by things that belong in other rooms. Try dividing your home into sections: bedroom, bathroom, kitchen, living room and clean one area at a time.

Bring your cleaning supplies plus three bags: one for garbage, one for recycling, and one for items that belong elsewhere. Staying in your designated section helps maintain focus while still providing a place for all those “out-of-place” items.