How to Stop the ADHD Task Avalanche Before You Leave the House
- Eric Kaufmann
- 4 days ago
- 4 min read
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Hi Friend,
Not long ago, I was packing up for a full month of van life. (It’s a nice van, I swear 😆).
I had it all planned out: a detailed checklist, broken down by category, and I’d been slowly packing for three days.
I was feeling good. Responsible. On top of things.
The goal was to leave by 2:00 p.m.
At 1:00 p.m., I looked around and thought, Okay, let’s do one last sweep.
That's when the task avalanche began...
Bring in the wetsuits.
Unplug the appliances.
Turn off the water heater.
Clean the coffee machine.
Ask my neighbor to take out the trash cans.
How did I not take all of this into account?!
Each time I crossed one thing off, another appeared. My brain was suddenly full of tiny, urgent tasks that I had completely forgotten until that exact moment.
By the time I hit the road, it was 3:30, and I hit all the traffic I’d planned to avoid.
The urgency helped my ADHD hyperfocus kick in, sure. But it was also overwhelming and stressful. That last-minute panic zone sucks, and it doesn’t only happen before a big trip.
The last-minute task avalanche gets me anytime I need to be out the door on time. Leaving the house with ADHD often turns into a scramble, whether it’s for a meeting, an appointment, or just running errands. It’s a real problem for many adults with executive function challenges.
If you’re nodding along, you’re in the right place. Because I created, tested, and refined a 5-minute routine that minimizes the task avalanche neurodivergent (and neurotypical) brains are prone to and helps us leave the house on time.
Let’s dive in.
Why Do I Save Things Until the Last Minute?
The task avalanche is the list of tasks that you suddenly realize need to be done right before leaving the house. It’s always unplanned, stressful, and often makes us late.
This experience is incredibly common for neurodivergent and neurotypical adults. But, when you have ADHD, the task avalanche is even more defeating because of other executive function gaps like maintaining systems of organization.
It’s usually caused by:
Working memory overload: Things you meant to do earlier resurface 30 seconds before you plan to leave…cue the task scramble.
Time blindness: You underestimate how long tasks take or when you truly need to start transitioning.
Emotional dysregulation: You avoid certain tasks because of the negative emotion tied to starting them.
These moments often feel like now or never. So you get them done, but in a rush, while trying to leave on time (which is already hard enough).
How to Stop the ADHD Task Avalanche Before You Leave the House
After a few iterations, I landed on a 5-minute routine that minimizes the task avalanche. Think of it as a “preview scan” that catches the avalanche before it starts.
I also turned it into an acronym to help me (and you) remember: S.A.L.T. (I'm fully aware it's a random word, but it seems to stick!)
Step 1: Set a reminder
Set a reminder 1 hour before you need to leave.
If you need to leave for the dentist at 2 pm, set a reminder for 1 pm.
Step 2: Activate the timer
When the reminder goes off, activate a 5-minute timer.
I use my phone, but any visual timer works!
Step 3: Look around
Use this time to intentionally scan for what you might otherwise remember at the last second.
Ask yourself:
What do I need to pack?
Anything I need to clean up?
What quick tasks are bugging me?
What MUST be done before I leave?
Step 4: Take action
Take action. If you need to get anything done before you leave, you now have an hour to execute.
And, if it doesn’t need to be done before you leave, add it to your task dashboard so you don’t forget to do it later.
This simple shift helps reduce the last-minute stress ADHD brains often face in transitional moments.
Summary
The last-minute task avalanche isn’t your fault. It’s your brain doing its best with limited tools. By using the S.A.L.T. routine, you can work with your brain instead of against it.
Set a reminder 1 hour before you need to leave the house
Activate a 5-minute timer when your reminder goes off
Look around and ask yourself:
What do I need to pack?
Anything I need to clean up?
What quick tasks are bugging me?
What MUST be done before I leave?
Take action on what must be done.
I recognize that other executive function obstacles arise when trying to leave the house on time. So, be kind to yourself. Improving executive function skills as an adult happens with small, intentional steps.
This week, give this quick routine a try. Your future self (and your on-time departure) will thank you.
In service,
Eric
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About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks. Eric is also the founder of Elevate Learning Solutions, an Educational Therapy practice that supports neurodivergent students in becoming independent and confident. Book Eric to speak or lead a workshop.
