We've all been there—stuck in a cycle of procrastination, feeling like we're always playing catch-up, and struggling to make progress on our goals. Living with ADHD makes this even more overwhelming when it comes to managing tasks and responsibilities. It’s easy to feel like you’re drowning in a sea of to-dos, with no clear direction on where to start.
You could always start with the easiest task. That way, you could get more done in less time. Or you could start with the hardest task, getting it out of the way once and for all to build momentum. This approach even has a name: Eat the Frog.
Yep, that's a thing - and some people claim it's insanely productive. But does this hold true for people living with ADHD?
Here's everything we know.
What Is Eat the Frog?
Eat the Frog is a metaphorical concept from Brian Tracy's bestselling book, Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time. Simply put, to eat the frog means tackling your most daunting tasks first each morning before moving on to simpler ones. It might be a difficult email, an important meeting, or a dreaded chore. Whatever it is, facing it head-on sets a positive tone for the rest of your day.
It might seem hard to believe, but this strategy works well for many people. Proponents of Tracy’s method say you feel a sense of accomplishment that makes the rest of your tasks easier when you eat the frog, meaning you'll avoid the stress and anxiety that come from delaying difficult tasks. By getting the hardest thing done early, you set yourself up for a less stressful day.
Making it a habit to tackle your biggest task first each morning helps you get better at handling difficult chores. You'll become skilled at setting priorities and managing your time. The best part? The rest of your day will feel easier, since you won’t be weighed down by that major task.
How To Eat the Frog
Brian Tracy’s eat the frog book recommends 21 steps to eat your frog. We’ve simplified them into three easier-to-remember steps. Here's our guide on how to eat the frog.
Prepare Your Menu
Finding your frog is the first step toward eating it. Usually, there is one task that has been bothering you and causing you stress or anxiety; that is the one you should focus on first. If you still can't find it, make a list of all the things you need to get done. Then, sift through the list and find the one task that is challenging but will make you feel relieved when you're done.
Face It!
Give your frog top priority next. When you wake up, put it at the top of your list of things to do. Instead of checking your phone, social media, or email, go right to your frog and begin eating. If you find your frog too much to handle, you can divide it up into smaller, more doable pieces. Try splitting it up and setting a timer for a certain period of time (let's say thirty minutes), during which you should work on it without interruptions.
Relax and Go Again
Relax and refuel for a short while once you've eaten your frog. Take a stroll, pick up a game, or do something else that's truly relaxing for you. You can then move on to the next item in your list. After you've tackled your frog, you'll be surprised at how much easier it appears.
Eat the Frog Examples
Eating the frog is a personal concept because everyone has different things that they dread and put off doing. For some people, a difficult task could be nothing more than a speed bump to others. Nonetheless, there are some tasks that frequently fit into the "frog" category. Here are a few examples:
Administrative Frogs
- Sorting out bills and paying them mornings before they are due
- Organizing paperwork first thing in the mornings
- Scheduling a weekly review of finances (this can be done first thing every Monday morning)
Self-Care Frogs
- Exercising for 30 minutes after waking up
- Meal planning on Sunday or Monday mornings for the week ahead
- Practicing meditation or journaling after waking up
Learning Frogs
- Taking your courses or reading a book first thing each morning
- Planning study timetables for the week (this can be done immediately after waking up each Sunday or Monday mornings)
Communication Frogs
- Making difficult phone calls first thing in the morning
- Replying to emails before beginning your day
Does Eat the Frog Work for Adult ADHD?
Eat the Frog works well for some people with ADHD. Its strategy aligns with common ADHD management principles, like breaking tasks into bits to improve focus and task initiation. However, it's not always the case.
An ADHD brain can become anxious and simply avoid the task. Procrastination leads to an endless cycle of avoidance and guilt, which increases the desire to avoid it. If the frog is stressful enough, even when you do get it done, the resulting exhaustion may make it more difficult to tackle the next task, rather than building momentum as intended.
If that’s you, you can start with more engaging chores, or find an activity that brings more pleasure and induces dopamine. The ADHD brain thrives on novelty and stimulation, which makes it easier to stay productive and continue working.
Taking on smaller, more achievable jobs first thing in the morning can also boost confidence and give you a sense of success. These small wins can provide the motivation and momentum needed to tackle more challenging tasks later on.
Keep in mind that you don’t have to feel bound to one strategy. You can always try out different methods to see which ones match your natural energy levels and interests.
Talking to an ADHD coach can help you find the best productivity techniques for you. An adult ADHD coach can provide personalized advice and support. Shimmer’s virtual ADHD coaching platform, for instance, can connect you to an ADHD coach online, making it easier to find the right help.
Hopping Off
The Eat the Frog method may not work for everyone with ADHD, but for some, it can be a powerful tool for tackling daunting tasks and setting yourself up for success. Remember, the key is to find a strategy that works for you and your unique brain. Don't be afraid to experiment and try out different methods until you find what works best for you.
So, take the leap and eat your frog today! Start by identifying your most challenging task, breaking it down into smaller pieces if needed, and tackling it head-on. You got this!
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