Thoroughly ADHD

From Tasks to Triumphs: How a Done List Builds Confidence and Momentum for ADHD Brains

• Alex Delmar Coaching

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Ever end the day feeling like your to-do list won? Let’s change that. We explore the done list—a simple, ADHD-friendly system that spotlights what you actually completed, improves self-concept, and builds real momentum toward bigger goals. Instead of chasing perfection, we focus on repeatable actions that set success in motion and the positive outcomes that follow.

Here you'll find how to start and maintain a daily done list using any method that fits your brain—scribbles, photos, voice notes, or apps—and why logging in the evening promotes sleep. You’ll learn the ABC method (Action, Behavior, Consequence) to connect setup actions you control with the behaviors you want and the rewards that keep motivation alive. 

You’ll also learn the many benefits of keeping a done list, to review your lists to mark highlights, consolidate small items into big themes, and spot patterns you can reuse across life and work. We talk practical upgrades: shifting routine chores to a checklist, keeping your done list focused on meaningful progress, and using your archive as proof against negative self-talk. By the end, you’ll have a clear, low-friction way to build resilience, increase focus, and feel in control of your life.

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Alex:

While it's important to keep a daily to-do list, it's even more beneficial for people with ADHD to keep a done list. It's just what it sounds like: a way to keep track of the things you've accomplished in a day, and so much more. The benefits of keeping a done list include developing resilience, more self-confidence, and increasing your sense of competence and control over your life. But to get the best results, besides a list of tasks, you need two additional elements, and I'll explain what they are in this episode.

Alex:

I'm Alex Delmar, a certified ADHD coach and person with ADHD. Welcome to Thoroughly ADHD, where I share what I've learned to help other people with ADHD enjoy better lives. I'll start with the logistics of the done list, then describe the three parts of a functional done list, and I'll pepper in some of the benefits of adding this excellent tool to your routine.

Alex:

Your done list begins simply as a record of the tasks you've completed. On a low productivity day, these might be things as small as brushing your teeth, but you want to aim for at least three items on your list. You can keep track throughout the day or write them all up in the evening. If you don't like writing, you can sketch something representative of the achievement, take photos, use voice notes, make check marks on your to-do list, or use an app. If you like to write but need some structure, there are journals with specialized formats or prompts specifically for this purpose. Choose whichever method that you will actually keep up with that stores the record of your accomplishments together in one place and that you can easily review them.

Alex:

It's best to log your completed tasks every day, because with ADHD memory, you might forget what you've done, and because the more often you practice, the stronger the habit becomes, and the greater the benefits are. For one thing, the more frequently you work on your done list, the more your brain is on the alert for things to add to it. It's like developing the best kind of confirmation bias, one for your own productivity!

Alex:

If you are taking a conscious rest day, I believe that with ADHD you should count relaxing as an accomplishment. You might include things like connecting with other people, practicing a hobby, visiting an interesting place, or anything you consider self-care.

Alex:

Working on your done list every evening will give you a sense of accomplishment that reframes your day in a positive light, and the focus on what you did instead of what still needs to be done reduces overwhelm and helps calm your mind for sleep. If compiling your completed tasks reminds you of something that you still need to do, just add it to your to-do list for tomorrow and immediately go back to your done list.

Alex:

The overarching purpose of the done list is not just to track what you've done, but to help you move from basic chores to bigger and better accomplishments. So whenever you include something on your done list, consider how your actions allowed you to complete the task and list any benefits that resulted from the completion of the task. So each item has three components.

Alex:

Let's say your achievement is showering. Your entry might be something like, "I went to bed early and remembered to set my alarm so I woke up with enough time to shower"... That is how you set yourself up for success. Then, "because I showered, I was confident enough to get on the elevator with the president of the company and introduce myself, and later I sat next to my crush at lunch. " Those are the rewards you received for doing the task.

Alex:

Let's call this technique the ABC of ADHD behavior management. Here, A is the action you took that allowed you to do the desired behavior, B, and C is the positive consequence resulting from the behavior. For our purposes, you're focusing on actions under your control, that set you up for behaviors you want to increase, and the positive outcomes of your behavior.

Alex:

Working on your done list helps you see how the three parts are connected and increases your motivation to repeat the original action. Writing it down or otherwise commemorating it helps you remember what to do the next time you want to repeat the behavior. And this record of your progress helps you plan better in the future and provides potential strategies for completing other tasks.

Alex:

Like journaling, keeping a done list is a form of mindfulness because it requires sustained attention to the task at hand, so another benefit is that it helps increase your focus.

Alex:

It's best practice to go through your lists periodically and mark what you consider the highlights. You can also consolidate small items into one big achievement. Review old lists for inspiration when you experience a drop in motivation or a low mood or lose confidence in your ability to get things done. Your done lists can improve your self-concept and self-esteem by providing concrete proof of your productivity, which is great ammunition against negative self-talk.

Alex:

As you increase the range of your achievements, shift the focus of your done list to bigger ticket items and put routine responsibilities on a checklist, just to make sure you're not falling off the habit of doing them.

Alex:

To recap, keeping a daily done list has a host of practical, psychological, and emotional benefits for those of us with ADHD. The three parts are: note the tasks you get done each day, frame your accomplishments in terms of what actions you took to set yourself up for success, and list any positive outcomes from completing the task. Periodically, you should review old lists and compile the items you are most proud of. Look for patterns or trends in your actions and think about how you might expand them to find success in other areas.

Alex:

If you'd like more information about how to implement a done list or additional strategies for managing ADHD, contact me or another certified ADHD coach or find an ADHD support group. I'm Alex Delmar and this has been Thoroughly ADHD. I know your time is valuable, so thank you for listening. If you found this information useful, please like, follow, subscribe, and come back next Tuesday.