Why Task Batching Works for ADHD Brains (And How to Start in 4 Steps)
- Eric Kaufmann
- Sep 18
- 5 min read
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Hi Friends,
Ever find yourself staring at your computer at 8 pm, dinner still unmade, inbox exploding, and clean laundry piled on the floor?
“I don’t know how much longer I can do this…”
When I met Erika, one of my adult executive function coaching clients, those were her exact words.
“Between work emails, the kids’ soccer practice, and cooking dinner, I never get everything done. It's like swimming with my head barely above water.”
Each morning, Erika would write a to-do list that looked more like a novel. By evening, half of it was still staring back at her.
Exhausted.
Frustrated.
Hopeless.
But unwilling to keep living like this.
We didn’t overhaul her life. We made one small tweak in how she planned her day.
At first, it felt awkward. She got hung up on details and found herself pulled back into emails and Slack.
But after a few adjustments, something clicked…
She left work on a Tuesday and realized she still had energy left. For the first time in months, she wasn’t drained. Task batching gave Erika control.
So, what exactly is task batching? And why does it work so well for people with ADHD or who are on the autism spectrum?
Let’s dive in.
What Is Task Batching?
Task batching means grouping similar tasks together and completing them in a dedicated block of time.
Instead of replying to one email, starting a project, then bouncing back to Slack, you batch tasks into categories and handle them all at once.
At work, emails, Slack messages, and phone calls can live in a “Communication” batch. At home, errands like the grocery store, Target runs, and Amazon returns can all be grouped together.
Task batching can be daily, weekly, or monthly. For example:
Pay bills once per month in one sitting.
Batch-cook lunches on Sunday afternoons.
Dedicate Fridays to creative tasks like writing, coding, or design.
This approach is especially effective for neurodivergent adults on the autism spectrum or who have ADHD.
Why People Don't Task Batch
If task batching is so effective, why don't we all do it? I did some research and uncovered the four most common reasons why (and the hidden cost of not task batching).
Always putting out fires. Many people feel they must respond to emails, Slack messages, or texts immediately. This forces our brain to constantly task switch, use up energy, and make it nearly impossible to deeply focus on what's important.
Fear. We worry that if we don't reply, we will lose a client. Or, if we don't complete a bunch of two-minute tasks between meetings, we will never get everything done. This forces our brain and body into overdrive, living in a state of chronic stress and overwhelm. It's not sustainable.
Difficulty with planning. Task batching requires us to set aside time to plan. If planning is an executive function weakness, task batching may feel impossible. But, without planning, we spend more time trying to figure out what to do next instead of finding flow throughout the day.
Perfectionism. Some avoid task batching becuase they feel like their plan needs to be perfect. They worry they won't get everything done in one batch, so they avoid trying. Perfectionism is a sneaky sign of struggles with executive function. It often leads to procrastination.
Why Task Batching Works for Neurodivergent Brains
Task batching works well for people who have executive function gaps for four reasons:
Less transitions
Every time you switch tasks, your brain has to reset. Each transition requires executive function skills: refocusing, reinitiating, and reorganizing. That mental reboot drains energy fast.
Task batching minimizes transitions, which is especially helpful for neurodivergent adults who struggle with shifting gears.
Intentional planning
Batching forces you to slow down and plan. Instead of reacting to pings all day, you decide what matters most and give it time and attention.
More dopamine
Completing a series of small tasks in succession creates momentum. That dopamine boost makes it easier to keep going without constantly fighting yourself to restart.
Less decision fatigue
Without batching, every time you finish something, you have to ask, “Now what?” That constant reprioritizing eats up energy. Batching eliminates the loop and lets you flow from one task to the next.
How to Start Task Batching
Tasking batching is done in four steps. At first, it takes intention, but over time, you will have it dailed in.
Step 1: Identify groups
Look at your task dashboard and identify common categories. For example:
Creative: writing, design, presentations
Administrative: scheduling, reports, spreadsheets
Communication: email, Slack, texts, calls
Planning: timelines, project planning, strategy
Research: reading, gathering data, competitive analysis
Quick tasks: anything under two minutes
I start my day with a 25-minute sprint of “quick tasks.” Knocking those out gives me momentum for bigger tasks later.
Step 2: Batch them
Once you’ve created groups, drop today’s tasks into the right category.
Pro tip: Communication is almost always a daily batch, but you don’t need to do it all at once. Split it into two or three check-ins.
Step 3: Assign time blocks
Look at your calendar and assign each batch a time window for a specific day.
Pro tip: Take your energy levels into account. If you crash after 4 pm, save lighter tasks for then.
Step 4: Use tools to get started
Batching organizes your tasks, but you still have to start. If you feel stuck, ask: “What emotion is getting in the way right now?”
This helps break the procrastination cycle.
You can learn about the emotions that cause procrastination and actionable tools to get started in my course, The S.T.A.R.T. Method.
Pro tip: Don’t forget to rest. Try the 52–17 technique or Pomodoro method to build in breaks between batches.
Summary
With task batching, Erika went from the verge of burnout to feeling energized at the end of her day. Instead of multitasking or jumping from one task to the next, she used task batching to reduce decision fatigue and minimize distractions while feeling energized after a long day at work.
If you’ve ever ended the day exhausted with half your list undone, give this a try:
Identify common tasks
Group similar tasks
Block time for them
Use a tool to get started
You’ll finish the day calmer, with more energy left over, just like Erika.
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.